HEALTHY LIVING HEALTHY PLANET VIBRANT THELONGEVITYSCIENCEOFSTAYINGYOUNG NATIONALAWARENESSYOGAMONTHREUSEANDRESALEMARKETRISINGTHEBRILLIANCE OF FULL LIVINGCOLOR SPECIAL INSPIREDEDITIONLIVING FREE September 2022 | Metro Phoenix & Northern Arizona Edition | NaturalAZ.com
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PROFOUNDLY easier and far more potent than guided meditations, mindful practices, or any tedious efforts to “watch your breath,” the ancient OJAYA Deep Meditation “Armor” technique quickly settles you down into a calm state of deep, blissful, rejuvenating rest. It’s totally effortless, and so powerful that you do not need to meditate long hours. Just 10-20 minutes attacks and dissolves the deep roots of anxiety, lethargy and stress. Brain fog evaporates and your vital energies get recharged in mere minutes — the perfect antidote to the fatigue and frenzy of life in the real world , , , and a rare ancient beauty secret for healthy youthful aging.
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7September 2022 Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet. Contents DEPARTMENTS 10 news brief 10 global event 11 health briefs 12 global briefs 18 healthy kids 20 fit body 23 inspiration 24 natural pet 26 healing ways 29 eco tip 30 green living 32 conscious eating 34 business directory 36 visit us online 37 mark your calendar 37 classifieds 38 farmers markets HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please email PhoenixAds@NaturalAZ.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Go to NaturalAZ.com/pages/contact to inquire about editorial opportunities. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Calendar events are online only, and can be submitted at NaturalAZ.com/calendar REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com ADVERTISING & SUBMISSIONS 23 32 24 14 14 GROWING YOUNGER Longevity Strategies that Help Reverse the Aging Process 18 LEARNING TO GRIEVE How to Help Children Navigate Through Loss 20 AGING GRACEFULLY How a Yoga Practice Keeps Us Young 22 RESIST RESISTANCE! 23 LIVING LIFE IN FULL COLOR 24 HEALTHIER PETS Top Supplements for Dogs and Cats 26 HEADING OFF HEADACHES Natural Strategies Help Halt the Pain 28 HERBS FOR HEADACHE RELIEF All headaches are not equal! 30 CONSUMERISMCONSCIOUS The Rise of Sharing and Reselling 32 FOOD DEHYDRATION MADE EASY Best Ways to Preserve the Harvest
I was particularly drawn to this age-related theme because I turned 60 in August, and I have to admit the big “6-0” took me aback a little. Up until now, I haven’t thought a whole lot about my age, even the “0” years—30, 40, 50…
On that note, I bought myself a course for my birthday, one that will launch me into a new endeavor; you know, something to add to my already busy life! And, although I try not to worry about my skin and weight from a “vain” viewpoint, I am thrilled that there are so many healthy options for skin, food, supplements, exercise and general wellness—we really do have a lot to be grateful for. And another quote that incites the most grateful feeling of all: “Do not complain about growing old. It is a privilege denied to many.” ~ Mark Twain Age really is a state of mind. We can decide that we are our chronological age and do the things we’re “supposed” to do, or we can throw caution to the wind and just live and thrive. Sometimes I think, “What do I have to lose? Just go for it!”
DEADLINE REMINDER!
One reason I think it was different this time is that I no longer have decades before what we traditionally call retirement age: 65 years old. My first thought was, “I’m almost there, only five years to go!” But then I thought, “I never plan to retire anyway, so why am I even thinking about this?” After all, I like to think I’m in Meryl Streep’s camp when it comes to age: “Don’t waste so much time worrying about your skin or your weight. Develop what you do, what you put your hands on in the world.” ~ Meryl Streep
8 Metro Phoenix & Northern Arizona Edition NaturalAZ.com © 2022 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please contact us to find a location near you. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S 2016 Top 10 Health & Fitness Magazines letter from publisher CONTACT US Natural Awakenings – Phoenix 17470 N Pacesetter Way Scottsdale, AZ Tracy@NaturalAZ.com85255NaturalAZ.comPUBLISHERTracy Patterson, BSc, MES DESIGN & PRODUCTION Vegetorium, LLC COPY EDITOR Sara Gurgen DIGITAL PLATFORMS HassLocableSolutions NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Assistant Kristy Mayer HEALTHY LIVING HEALTHY PLANET PHOENIX & ARIZONANORTHERNEDITION
Please note that all deadlines (advertising and editorial) are the 10th of the month prior to the edition being published. For example, September 10 is the deadline for all October edition submissions.
The Big “6-0” T his month’s edition features inspired living, with articles such as “Growing Younger: Longevity Strategies that Help Reverse the Aging Process” (page 14) and “Aging Gracefully: How a Yoga Practice Keeps Us Young” (page 20), among many other uplifting and motivating pieces.
Paula Rayner, an angelic lightworker who performs healing meditations, is offering a free initial consultation to help people get feeling better and moving forward again.
global GlobalAddressesPeaceeventDayRacism
Angelic Lightworker Offering Free Consult
10 Metro Phoenix & Northern Arizona Edition NaturalAZ.com news brief
Established in 1981, the United WorldDayInternationaltions-sanctionedNaofPeace,orPeaceDay, is a holiday observed around the world on September 21 each year. The 2022 theme is “End racism. Build peace.” To that end, the General Assembly has dedicated this day to observing 24 hours of non-violence and cease-fire. Secretary-General António Guterres says, “But achieving true peace entails much more than laying down arms. It requires the building of societies where all members feel that they can flourish. It involves creating a world in which people are treated equally, regardless of their race.”
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Cost: Starting price is $60; then going forward, the client and Rayner can work out a meditation plan and budget. For more information or a free consultation, contact Rayner at 702-807-0864 or PRayner5656@gmail.com. See ad, page 19. Advertorial
“For many years, I have been able to channel divine light for myself to continue my healing from childhood traumas,” shares Rayner. “About 20 years ago, I realized I could also help others through long-distance healing meditations. I started working with family and friends, and it didn’t matter where they lived. The result was they were able to release the negative, heavy feelings of fear, emotional pain, worry, guilt and much more. They were able to sleep better, feel better, and be more aware of their happiness. It is rewarding to help others move forward as I did.” Adds Rayner: “When I meditate on someone, I’m working with them to clear their chakras and aura layers to release negative feelings that have been taking over their life. When I say, ‘in my meditations,’ I’m referring to my communications with my angel tribe, along with lords, gods, archangels and the planets in the solar system. They deserve all the recognition. I simply channel the work to them.”
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Fermented Dairy Helps Sidestep Depression
An enlarged prostate, known as benign prostate hyper plasia (BPH), afflicts half of men by age 60 and 90 percent of men by age 85. Although it isn’t cancerous, treatment can involve medi cations and surgery. Euro pean doctors often prescribe the herb nettle root, and Iranian researchers tested its effectiveness in a study that divided 80 BPH patients into two groups. One was given 300 milligrams of nettle root extract twice a day for eight weeks; the other group received a placebo. The researchers found the nettle root significantly improved urinary frequency, urinary urgency and night urina tion compared with the placebo group. It was not effective in modifying prostate volume, the feeling of incomplete empty ing, intermittency, urine stream and straining.
Nettle Root Improves Prostate Symptoms
11September 2022 health briefs
Sales of fermented dairy products like yogurt and ke fir have been steadily rising in the U.S., and a new study from Australia’s Deakin Uni versity might accelerate that trend. Researchers exam ined 24 years of nutritional and health data from 2,603 Finnish men between 42 and 60 years old. They found that men that ranked in the top third of consumption of non-fermented dairy products such as milk and cream had double the risk of depression, while those in the top third of consumption of fermented dairy products like kefir, yogurt, cottage cheese, sour cream and buttermilk enjoyed a 45 percent reduced risk of depression.
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Vitamin E Enhances Cancer Immunotherapy
In a study published in Cancer Discovery, researchers at The University of Texas MD Anderson Cancer Center reported that vitamin E can enhance immunotherapy responses in cancer patients by stimulating the activity of dendritic cells in tumors. Combing the records of patients with melanoma, breast, colon and kidney cancers that were being treated with immunotherapy, they found that taking vitamin E improved survival times and boosted treatment responses. In laboratory work, the researchers demonstrated that vitamin E directly binds and blocks the activity of the SHP1 checkpoint protein in dendritic cells, which primes T cells for an anti-tumor immune response. “This study broadens our understanding of factors that can influence responses to immunotherapies,” says author Dihua Yu, M.D., Ph.D. Unlike chemotherapy, which acts directly on cancerous tumors, immunotherapy treats patients by revitalizing their immune system and “teaching” it how to identify and destroy cancer cells.
When people were given menus with the low-emission option as the default, the share of high-emission choices decreased by an average of 31.7 percent. When given menus with carbon labels, the emissions associated with their dish choices averaged 13.5 percent lower per dish. Combining carbon labels with prominent placing for low-emission options appears to have the greatest effect.
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Carbon Labels Cut Environmental Impact of Dining
utility poles on demand. Seattle City Light will conduct the project as part of a more extensive portfolio of transportation electrification investments and services to help the utility ser vice area transition to zero-emission electric transportation options. Residents can accomplish some emission reductions with public transit, biking, walking and other options, but many still rely on personal vehicles for some trips.
The Curbside Level 2 EV charging program is available to anyone on a first-come, first-serve basis. The person making the request must own or plan to own an EV within the next 12 months, and their existing address must not offer off-street parking (where they could buy their own). Once a request is made, the utility will evaluate the area and ask for input from neighbors before installing a new EV charger. If more than 50 percent of installed.willchargersopposeertyingneighborpropownersthe,theynotbe
Electric Vehicle Chargers on Utility Poles
As people switch to electric vehicles (EV) to reduce their emissions, some homeowners and apartment dwell ers without installthings2030,belowemissionsreduceofdisadvantage.infrastructurechargingareataThecitySeattlesetagoaltotransportation83percent2008levelsbyandtomakeeasier,theywillchargersonlocal
12 Metro Phoenix & Northern Arizona Edition NaturalAZ.com Neoscapebyrendering global SeattlebriefsProviding
Other strategies might include increasing the availability of plant-based options; making them more prominent elsewhere (the meat aisle); and renaming veggie options to make them sound more appealing (slow-roasted, butternut squash and seasonal vegetable lasagna versus vegetarian lasagna). Multiple practices are needed to persuade people to adopt sustainable diets, so all of these methods are just the beginning of a shift away from high-emission food by overcoming unconscious barriers.
Making changes while shopping at supermarkets, res taurants and with delivery apps can change minds about sustainable options and garner public support. Psychologist Ann-Katrin Betz and her colleagues at Germany’s University of Würzburg studied the design of restaurant menus and tested how adding carbon labels indicating the greenhouse gas emissions per dish and changing the most prominent menu items to foods with a lower impact on the climate af fected the choices people might make when dining out.
Australian Office Building to Feature Solar Facade
Generating 50 times as much power as a typical home rooftop solar array, the solar skin will save an estimated 77 tons of CO2 emissions each year. Although this will be the first in Australia to use the panels, several projects in Europe have been built with the technology, including the world’s largest wooden skyscraper in Skellefteå, Sweden. “It feels urgent to innovate our building technologies to more sustainable methods,” says Kennon. “Collecting solar is a natural trajectory on our large-scale projects, particularly in locations that have great access to sunlight.”
A rooftop solar array and 1,182 solar panels on the sides will adorn an eight-story, $40 million, high-rise planned for West Melbourne, Australia, to provide the office building with most of its power. Avancis, a German firm producing glass panels containing solar cells, will supply the solar skin. Architect Pete Kennon says, “These things are possible, and the fact that a building can harness the sunlight from its own skin, it sounds like something you dreamed of, or you saw in a cartoon.”
life
can help you get answers from your dreams Free Zoom Event For People of All Beliefs Saturday, September 24th 1:00 – 4:30 pm Attend all or part of the program A Day of Spiritual Exploration Living Life as a Spiritual Adventure ECKANKAR in Arizona Presents For more information please go to: EckankarArizona.org/Adventure Copyright ©2022 All rights reserved. Presented by the Arizona Satsang Society, Inc., A Chartered Affiliate of ECKANKAR.
your family • Unlock
Common California Bumble Bees Go Missing
13September 2022
Living Life
• Create your own
The Western bumble bee, once easily spotted in California, could not be found in a recent survey led by the University of California-Riverside (UCR). The first statewide census of California bumble bees in 40 years found several other species absent, as well. UCR entomologist Hollis Woodard’s research group collected bees from 17 sites representing six different ecosystems previously known to host a large variety of bumble bees, as documented in the journal Ecology and Evolution. One of the missing species, the Western bumble bee, is an important pollinator of wild plants and crops. “We didn’t find it, even once,” says Woodard. This study was an effort to document changes in bumble bee populations across large geographic areas in California since the last one in the 1980s. Smaller-scale studies have documented significant declines in bumble bee populations around the world due to climate change, development of wild habitat and the use of bee-killing pesticides, so it is important to have data that documents bee health. Bumble bees can fly in cooler temperatures and lower light levels than many other bees, helping to pollinate crops worth $3 billion annually in the U.S., including tomatoes, peppers and cranberries. as a Invited to an Afternoon of Interactive Discussion and Spiritual Discovery spiritual spirituality to within the treasures of singing the spiritual exercises Eckankar
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Spiritual Adventure You’re
adventure—for people of all ages • Bring
Burying Human Waste in the DeemedWildernessUnsustainable
of
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When pathogens in buried poop from campers and hikers leach into the soil, they can spread into waterways or become integrated into an ecosystem, reproduc ing and living on after the feces have decom posed. Modern-day dung is also likely to contain chemicals, birth control hormones and geneticistbacteria.antibiotic-resistantLauraScott,awiththeU.S. Geological Survey, found antibiotic-resistant bacteria in soil and water at all 10 national parks she sampled in 2016, with the abundance of such bacteria increasing along with human activity. The authors of a 40-year-old Montana study con cluded, “The idea that shallow burial renders feces harmless in a short time is fallacious.” No longer is it safe to bury waste in a “cat hole” that is six inches deep and at least 200 feet from any water, as formerly believed. The solution is to use a Waste Alleviation and Gell ing (WAG) bag, double-layered with chemical powder to render feces inert. Attach the bag to the outside of a back pack and deposit it in the trash on the way home. They are inexpensive and available at major retail outlets nationwide. If there are multiple WAG bags, collect them in a lightweight, dry bag.
an ancient name for God: HU (GiftofHU.org) • Use contemplation and journaling to explore the most sacred part of yourself • Learn how
L ongevity, a human quest through the ages, is now a hot topic among scientific researchers that assert there has never been a better time to maximize our potential for metabolic renewal. Biological age—the state of our health at the cellular level—is in the spotlight, as are the anti-aging benefits of science-supported phytonutrients, cell-rejuvenating foods and safe, non-surgical, stem cell procedures. Functional medi cine, with its focus on the biology-based root causes of disease, is also a rising star in the arena of age reversal. No matter which path we follow to aging vibrantly, the most inspiring takeaway is that lifestyle, not genes, determines destiny.
Age Is Not Just a Number Until recently, age was determined by the year on our birth certificate, but “bio age” is the new number to pay attention to. It might not only predict health outcomes down the road, but also add years to our lives.
14 Metro Phoenix & Northern Arizona Edition NaturalAZ.com
“Lifespan is not necessarily healthspan, and we can change that,” she says.
In groundbreaking work in 2017, antiaging researcher Steven Horvath at the University of California, Los Angeles, used algorithms to calculate biological age on the basis of how extensively our genome is modified by a process called DNA methylation. Researchers are now understanding what factors can turn on positive gene expressions and turn off those that may activate lifethreatening diseases.
“On average in the United States, the last 16 years of life are spent with multiple diagnoses and on multiple medications. We are giving our hard-earned money to pharmacies, hospitals and nursing facili ties,” says Kara Fitzgerald, a naturopathic doctor in Newtown, Con necticut, and the author of Younger You: Reduce Your Bio Age and Live Longer, Better. She and other researchers contrast “lifespan”, the years from birth to death, to “healthspan”, the years spent in good health free of age-related disease and disability.
GROWING YOUNGER L ONGEVITY STRATEGIES THAT HELP REVERSE THE AGING PROCESS by Marlaina Donato
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Molecular Magic Harvard genetics professor David Sinclair, author of the seminal Lifespan: Why We Age—And Why We Don’t Have To, discovered antioxidant-rich resveratrol in grapes in 2003. Since then, he and other researchers have found additional compounds with the ability to acti vate longevity pathways. Nicotinamide adenine dinucleotide (NAD, or B3), a coenzyme involved in many metabolic processes essential to life, has been shown to rejuvenate aging mice, increasing energy-produc ing mitochondria in the cells and fortifying muscle mass. The body makes less NAD as we age, but research suggests that intermittent fasting, exercise and heat saunas can stimulate this youth-preserving molecule. NAD-boosting supplements are also on the market, but consuming foods like naturally fermented sauerkraut, raw milk, nutritional yeast and pumpkin seeds is also a good strategy.
The results, published last year in the journal Aging, showed that three years of bio age were reduced in the target group in just eight weeks compared to the control group. “What we eat, our stress load and our response to it, the quality of the air we breathe and if we exercise are all drivers or reducers of our bio age. Knowing this, we absolutely need to take responsibility for our lives,” says Fitzgerald. This bio age reversal is good news when we look at the grim statistics. According to the U.S. Centers for Disease Control and Prevention and the American Cancer Society, approximately 610,000 people die of heart disease in this country each year and more than 600,000 Americans are predicted to succumb to cancer this year alone.
“Bio age is how fast our bodies are aging, and aging is the main risk factor for all diseases, including Type 2 diabetes, cardiovas cular disease, dementia and neurodegenerative disorders,” says Fitzgerald, noting that only 10 to 20 percent of longevity out comes are Fitzgeraldgenetic.andher team drove this point home with the first randomized, controlled study on the power of lifestyle and diet to turn back the biological age clock. Based upon functional medi cine, the program enrolled 18 healthy men between ages 50 and 72 in a target group and 20 in a control group. Those in the target group ate a nutrient-rich diet, slept seven hours a night, practiced relaxation techniques and took supplemental probiotics and phy tonutrients. They ate only between 7 a.m. and 7 p.m., exercised for at least 30 minutes five days a week, avoided sweets and consumed two cups of dark, leafy, greens and three cups each of cruciferous vegetables and colorful vegetables daily, as well as six ounces of animal protein.
SIRT6, an enzyme in close relationship with NAD and respon sible for many molecular anti-aging processes, including DNA repair, is abundant in seaweeds, especially the strain Fucus vesi culosus, commonly known as bladder wrack Research published in the journal Marine Drugs in 2017 indicates bladder wrack’s anti-inflammatory and anti-tumoral properties, as well as its potential to protect the liver and normalize high blood sugar and bloodFisetin,pressure.apowerful flavonoid found in certain foods like strawberries, peaches, apples, persimmons, tomatoes, onions and cucumbers, rivals ever-beneficial quercetin. Research published last year in the European Journal of Pharmacology cites fisetin’s numerous potential benefits for neurodegenerative conditions such as Parkinson’s disease, amyotrophic lateral sclerosis, Alzheimer’s disease, stroke and vascular dementia.
Chronic, unmanaged stress is a major factor in physical and mental decline due to elevated levels of cortisol. “Stress threatens the health and diversity of our gut bacteria, leading
15September 2022 michaeljung/AdobeStock.com
Chronic systemic inflammation is now understood to be the physi ological springboard for most diseases ranging from cancer to depression, but its connection to uric acid is critical in producing free radicals that accelerate aging. “Unfortunately, most doctors look upon uric acid solely as a risk marker for gout. We now recognize that uric acid serves as a powerful signal in the body to prepare for food and water scarcity,” says neurologist David Perlmutter, author of The New York Times bestseller Grain Brain and the recent Drop Acid, a guide to lowering uric acid in the body. “Uric acid levels above 5.5 milligrams per decilitre trigger the body to raise the blood pressure, increase the blood sugar, become insulin-resistant and increase the formation and storage of body fat,” he says. “Cen tral to regaining metabolic health and reducing risk for metabolic conditions like Alzheimer’s disease, coronary artery disease and Type 2 diabetes is reining in uric acid.”
The Trifecta of Acid, Inflammation and Stress
In the daily survival game, the body’s stem cells generate special ized cells to replace those throughout the body that are damaged and dying. This ongoing repair process slows down as we advance in years, but cutting-edge procedures offer new hope for condi tions ranging from arthritis to age-related brain fog.
“While stem cell treatment has been quite effective, it is impor tant to remember that avoiding chemicals in the environment, exercising vigorously and maintaining a low BMI [body mass index] are clearly the most important factors in good health,” advises Prodromos. Marlaina Donato is an author, composer and painter. Connect at WildflowerLady.com.
Eating to reduce inflammation is key, and there is power on our plates when we add some of Fitzgerald’s longevity boosters like turmeric, green tea, shitake mushrooms, wild-caught salmon, eggs, liver and sunflower seeds. A study last year in Experimental Ge rontology reported that the amino acid L-theanine, found particu larly in green tea, reduced oxidative stress, liver degeneration and inflammatory responses in aging rats. No matter which path we follow to aging vibrantly, the most inspiring takeaway is that lifestyle, not genes, determines destiny.
Radical Renewal Without Surgery
“Stem cells improve DNA methylation and telomere length, and result in a reduced physiologic age compared to your chron ologic age,” says Chadwick Prodromos, a Chicago-based, boardcertified orthopedic surgeon and the founder of the Prodromos Stem Cell Institute, in Antigua. “Joint replacements are offered quite liberally nowadays, but most of our patients with severe arthritis who were offered joint replacements do well in our care without them for virtually any joint in the body.” Prodromos and his team combine umbilical cord-derived stem cell treatment (non-embryonic/fetal) with specially selected nutritional supple ments and in some patients, platelet-rich plasma and hyaluronic acidEveninjections.withexciting advances in the promotion of long life, ex perts are unanimous in stressing that going into our golden years disease-free begins and ends with individual lifestyle choices, starting with what we put in our mouths. “Diet is the most critical variable in terms of our metabolic destiny. It’s been said that a person can’t exercise away a poor diet, and there’s great wisdom in this statement,” says Perlmutter.
16 Metro Phoenix & Northern Arizona Edition NaturalAZ.com to increased gut permeability, a central mechanism underlying widespread inflammation, which is the cornerstone of all chronic degenerative conditions,” says Perlmutter. “Those conditions as a category are ranked by the World Health Organization as the number one cause of death on our planet today.”
Fitzgerald concurs, “Excessive inflammation—an imbalanced im mune response—accelerates the aging process, and it increases with stress. Stress is the gasoline on the fire of aging.”
17September 2022 www.EckankarArizona.org
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One day, the string slips off his wrist and Joey’s best friend flies away, catapulting him on a journey through grief.
In My Yellow Balloon, an award-winning children’s picture book, a little boy named Joey comes to love the lemon-colored balloon he receives at a carnival. Tied to his wrist, it isn’t just Joey’s favorite toy, it also becomes a loyal companion through many fun adventures.
A dults often want to shield children from suffering, but that isn’t always possible or advisable. Loss and grief are natural parts of life. Acknowledging and expressing uncomfortable feelings are necessary lessons in being human, and while there is no right way to grieve, adults can provide gentle guideposts. Most importantly, kids need to know that they aren’t alone as they process complicated emotions and integrate lessons of empathy and acceptance.
18 Metro Phoenix & Northern Arizona Edition NaturalAZ.com healthy kids
HOW TO HELP CHILDREN NAVIGATE THROUGH LOSS by Sandra Yeyati
Learning to Grieve
“The yellow balloon is a metaphor for all kinds of losses—divorce, death, grade school graduation,” explains the book’s author and certified grief worker Tiffany Papageorge. “We think of loss as the death of a person, but loss can also be any change, transition or disappointment—big or small. The older we get, the more we shake them off, but some disappointments can feel big in the moment, especially for little kids.”
The beginning pages of My Yellow Balloon are rendered in full color to illustrate Joey’s innocence. He has never known pain. After he loses the balloon, the ensuing pages turn black-and-white. “Loss is disorienting. I wanted to give kids that visceral under standing that it feels like the whole world turns upside-down and you just have to sit there helpless and watch your balloon float away—watch your life as you knew it get ting away from you,” Papageorge says.
“At first, Joey misses his yellow balloon all of the time, then he misses it most of the time, then a lot of the time and then just some of the time, and the color slowly comes back into his world. At the end, when he says, ‘I still miss you, but whenever I see the sun, I’ll feel you with me,’ that’s when the color has shadow, light and range, because when you go through a profound loss and feel your feelings, you can see the world with greater depth and empathy for those around you.”
According to Papageorge, her book is in tended to serve as a roadmap through grief that parents and kids can read together. “It’s important to acknowledge and validate the pain a child is experiencing,” she says.
Expressive writing (journaling using emotion words) promotes regulation of the nervous system, which in turn lowers that stress response and creates physiologi cal relief, Collins notes, adding, “Scientific data suggests that the metacognition involved in identifying feelings and writing feelingbased words in narratives improves immune and liver function, elicits higher quality-of-life scores and improves psychological well-being.”Whenwe lose a loved one, we lose what psychologists call hid den regulators—sensory facets that subconsciously make us feel that things are okay in the world. It could be the sound of a parent’s car pulling into the driveway after work or the smell of a loved one’s cologne. Collins says that teachers and parents can counterbalance a destabilizing loss by introducing routine and predictability in
Collins suggests that we ask kids how they’d like to memorialize a loss, preferably in community. Maybe they want to plant a tree in honor of someone’s memory or create a fundraiser for a cause that the loved one cared about. Ultimately, the greatest gift we can give grieving children is our presence. According to Collins, one of the best predictors of adjust ment is a psychological concept called “perceived support availabil ity.” Letting young people know that we’re thinking about them and that we’re there if and when they need us can go a long way.
“Ask open-ended questions like, ‘What would be most help ful to you in this moment?’ or, ‘What makes you feel calm or connected?’ Find ways to inspire introspection and reflection without telling young people that we know the answer.”
children’s schedules, perhaps starting class the same way every day with a five-minute free-write, or scheduling regular visits with a special mentor or relative every Saturday. Kids come to rely on such anchors in times of stress, upheaval and loss.
Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.
Making space to remember a lost loved one or to honor something we’ve lost can be healing for both kids and adults.
“When a toddler throws a tantrum at the store, instead of ignoring them or telling them to stop it, say ‘I know you’re disappointed and sad. I understand that; it doesn’t feel good. I’m here with you.’ Something magical happens when anyone at any age is acknowledged andAccordingunderstood.”toBrittany Collins, an educator, curriculum designer and author of Learning from Loss: A Trauma-Informed Approach to Supporting Grieving Students, “Grief elicits a fight-or-flight stress response, and chronic exposure to high levels of stress hormones can have deleterious effects on development, especially in adolescents when the prefrontal cortex is still in development. At the same time, neuroplasticity, the ability of the brain to grow, change and adapt at any point in life, is also at play. So, adolescence is a wonder ful moment to introduce teens to coping strategies they can use throughout their life, whether that’s mindfulness, different types of emotional regulations, storytelling activities, meditation, journaling or yoga.”
Collins suggests that caring adults shift their mindset away from being a savior, because grief is not something to be fixed or solved, and instead serve as a facilitator of connection. “Think about what form of out let might resonate with young people and shift the onus away from one adult being the person that says and does the right thing, and instead wrapping a community around them for support,” she says. Helpful resources include mental health profes sionals; youth engagement programs where kids experienc ing loss can share and learn from each other; and activities that offer release and friendship, such as theater, dance, sports or music.Adults should resist the temptation to jump in and assume they know what’s best for a grieving child, Collins counsels.
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19September 2022
“What I learned is that we need four es sential physical skills to navigate through life as we age—strength, flexibility, balance and agility—and we get that from yoga. We can find independence in our everyday life, and we don’t need a vigorous yoga class to do that,” says Ruth Pipitone, a gentle yoga instructor at various studios and senior centers in Northeastern Pennsylvania. For those that only associate the practice with youthful bodies and hip yoga gear, yoga is a full-spectrum practice. “Anyone can do yoga—gentle yoga, chair yoga and even wheelchair yoga.”
HOW A YOGA PRACTICE KEEPS US YOUNG by Maya Whitman
n 1967, Tao Porchon-Lynch left a suc cessful Hollywood career as a model and actress to become a full-time yogi in her 50s. At age 87, she added ballroom dancing to her list of passions and at 93, she landed in the Guinness World Records as the oldest yoga teacher on the planet. She continued to teach a weekly yoga class just days before her death at age 101. “I love seeing students realize what is possible,” Porchon-Lynch said in an interview, and her words are an added incentive to reap the many benefits of a regular yoga practice at any Whetherage. it involves getting down on a mat or practicing modified poses with the use of a chair, yoga helps us to stay nimble, manage stress, reduce symptoms of depres sion and tame high blood pressure. Yoga has been around for thousands of years for good reason, and health organizations like the Johns Hopkins Arthritis Center are now recommending the healing modality for a better quality of life.
20 Metro Phoenix & Northern Arizona Edition NaturalAZ.com fit body Aging Gracefully
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Ancient Moves for Modern Life
I
n Warm-ups are probably the most important part of a prac tice, especially for a more mature body; stiffer joints may take more time to relax, and a fast-paced class is less likely to offer that. Make sure to do warm-ups as part of a home practice, too.
The Breath of Now
Blair, who specializes in helping others to find emotional equilibrium after trauma, concurs: “The nervous system is symbiotic with the breath, and vice versa. A long, deep inhale and a long, slow exhale can act as an immediate elixir for the nervous system to recognize that, in that moment, we are okay.”
n Classes are not always billed as “Yoga Over 50” or “Senior” classes. They may be called “Gentle Yoga” or “Yoga Basics,” and participants certainly do not have to be of a certain age to benefit from a deliberate and slower-paced approach. Call local yoga studios to inquire about classes that involve longer warm-ups and a less-intense physical practice.
No matter how many trips we take around the sun, tapping into the life force can give us a new perspective. “I use asana (yoga poses) to examine my thoughts and feelings and to find introspec tion to examine what is happening with myself physically, as well as mentally and emotionally,” says Pipitone. “You become more mind ful of what you need to carry with you and what you don’t need to carry with you.” In essence, we deepen as we age, and yoga can meet us on a multidimensional level. “Yoga does not have to mean poses. Pos sibilities are infinite, and adaptations are unlimited, based upon our needs,” says Blair. Connect with Maya Whitman at ekstasis28@gmail.com.
TIPS FOR GETTING STARTED by Beth Spindler
A regular yoga practice can sup port better sleep habits, improve flexibility, increase energy and reduce chronic pain. Do some homework and choose an
Beth Spindler, author of Yoga Therapy for Fear, is a featured presenter for Yoga International, leads retreats worldwide and has more than four decades of experience using yoga as a healing modality.
She has taught groups of people, some in wheelchairs and hos pital beds, and she “still experienced the entire room shift when breathing together. As long as we are able to consciously notice breath, we can do yoga.”
21September 2022
According to a 2016 study of 227 participants reported in the journal Topics in Geriatric Rehabilitation, just 12 minutes of daily gentle yoga over 10 years improved bone mineral density in the spine and upper legs. About four in five participants had osteo porosis or osteopenia (low bone density), indicating that yoga is a good strategy for the 10 million Americans over the age of 50 with osteoporosis and the 44 million with osteopenia.
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n Keep it gentle and slow when diagnosed with low bone den sity or a back, knee or hip condition. Look for a slower-paced class with a well-trained teacher or yoga therapist that can provide a variety of options. Not every yoga teacher is trained to address osteoporosis, joint replacement or overall muscle stiffness. In a live class, a well-trained teacher can watch for unhealthy knee placement or will notice if someone is holding their breath in a pose.
The keystone of all yoga practice is working with the breath, an action that is naturally compromised by just getting out of bed and into the day’s challenges. “Most adults breathe from their chest. That’s where we activate the stress response of fight, flight or freeze. We need to use the lower lungs, too, so we can activate the parasympathetic nervous system to find calm,” says Pipitone.
hopingfitnessupthanclassappropriaterathershowingatthelocalcenterandtolandin the right one.
For Terecita “Ti” Blair, yoga offered a new way of life after a catastrophic automobile accident in 2009. The Denver-based trauma and resilience educator and 2017 SilverSneakers Instructor of the Year says, “Virtually any style or type of yoga can appeal and work well for you today, but not tomorrow. Therefore real ‘yoga’ is about adaptability, and yes, those of us with compromised joints, immune systems, pain, disability and illness can absolutely benefit fromThoseyoga.”with conditions ranging from cancer to Parkinson’s disease can reap benefits from an appropriate yoga environment. In 2021, a meta-analysis of 12 studies published in the International Journal of Environmental Research and Public Health found that yoga can in crease muscle strength, mobility, balance and lower body flexibility in mature adults. An older study from Temple University showed that Iyengar yoga can improve balance and prevent falls in women over 65 years old.
Resistance!
WRONG: We’d be wise to stay put, where we know what’s in store and don’t have to fret over the unknown.
Caribbean Sea and let the water carry us away to kingdom come. Rather, it’s a sugges tion that we work on facing inner resistance and fear that is so often unsubstantiated. Can we stop resisting what’s happening in life and instead dance with it? Can we quit negatively labeling everything that moves us out of our comfort zones? Could we learn to be comfortable with being uncomfortable? As author Susan Jeffers suggests, can we feel the fear and do it anyway? How to proceed? Baby steps are less in timidating than giant leaps. When we push out of our comfort zones by making small changes, we build confidence in our ability to handle major change.
Watching both adults and kids attempt to enter an active ocean is a fascinating example of resistance and how it so often does not serve. With much trepidation, adults will inch their way into the water, emanating fear and anxiety as the current poses a seemingly real threat. Seeing a wave approach, they frantically turn and run back toward the safety of the beach, never actually getting in and enjoying the water. Or they tiptoe in, only to panic and attempt to retreat as they see an approaching wave. Too late: The wave comes down on them and sends them somersaulting into shore. They struggle to clamber out, fighting the current with gusto, only to get pulled back in and tossed about once more. It’s quite a scene, but the grown-ups succeed in stag gering out of the water to the safety of their palapas—likely with no intention of ever again braving the ocean. Now turn attention to the children on the beach, taking on the very same waves that terrorize the adults—only these kids are not fighting or resisting the flow of the ocean. They whoop with delight as the water pulls them in, and laugh as it spews them back up the shore. They are unafraid, unhurt and are having the time of their lives. The exact situation that causes the adults to struggle, resist and feel fear brings these kids no harm—and more astoundingly, it fills them with great joy.
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What an incredible lesson to be learned from this scenario. Keep in mind, this is not a suggestion to charge head first into the
What better place to start than with a health program? What if we got up off the couch and took a walk outside, no matter how deeply we want to stay holed up (i.e., safe)? Or skipped the boring treadmill routine and took a Zumba class; who cares if our dancing skills aren’t worth a hill of beans? Instead of the usual pedaling on a stationary bike, we could take a hike, work ing the body in a different way than we are used to. Perhaps challenge our anxiety of working out in front of others and get to the gym or a fitness class. More often than not, our fear is totally overblown, and when we keep giving in to it, we miss out on growth, adventure and endless possibility. And when we do challenge our fear by making a scary but positive change, no mat ter how small, giving ourselves credit and showing gratitude is paramount. This, more than anything, will propel us to keep con fronting resistance. After all, the opposite of fear isn’t courage or even bravery—it’s LOVE.
by Catherine Bongiorno
Resist
Change. Will there ever come a time when we don’t deeply resist it? Much change is out of our control and widely viewed as unpleasant (being laid off, developing an illness, losing a loved one). It is human nature to want to avoid such events, but what about change that we sense is for our greater good? Why do we attempt to avoid this as well? Is expand ing out of our comfort zones really such a traumatic event? The mind will argue back and forth with itself: Yes, change is difficult, but necessary to evolve and grow. No! Change is risky and we’re doing just fine in life as is. Yes, we must embrace going through a period of discomfort as our lives shift for the better.
Catherine Bongiorno was a health and fitness columnist for The Everett Herald, in Seattle, WA, for more than four years. She moved to Sedona five years ago and owns Lift To Lose Fitness & Nutrition, where she offers private personal training, small-group training and weight-loss consulting in West Sedona and the Village of Oak Creek. Connect with her at 425-7914488 or Info@LiftToLose.com. Also visit SedonaPersonalTrainer.com.
22 Metro Phoenix & Northern Arizona Edition NaturalAZ.com
As children, it was in our nature to live out loud. We sang off-key, belly-laughed and showed off our blueberry-stained tongues. Somewhere between grade school and adolescence, we learned to swim with the social current, content to blend in for comfort.
23September 2022 inspiration
Mohite/Pexels.comMadhuri
As adults, too often we are barely aware of our lives stuck in grayscale, but if we look deep inside, we long to be the brave red rose in a black-and-white world. Sometimes it takes something drastic, like being faced with a terminal illness, to throw off the shackles of, “What would they think?” and follow our own brand of bliss. Hopefully, most of us can make that decision without such a drastic wake-up call.
Living Life in Full Color by Marlaina Donato
N ature concludes each day with a fiery mural, never again to be exactly duplicated and missed if we look away for a moment too long. “What color is in a picture, enthusiasm is in life,” said Vincent van Gogh, and to live with passion is to live life in full color.
In many parts of the world, nature saves her best for last and pulls out all the stops. She dresses the trees in unapologetic glory, inviting us to live more boldly before it’s too late, and to express the passions we’ve held in for dear life. If we are wise, we will follow our bliss, whether it’s painting that wall in a color that might compromise resale value or dust ing off the violin we set aside after high school. Autumn gives us much-needed permission to let our hair down, let our locks go silver or feisty red, let our souls blow in the wind and come in for dinner a little late and disheveled. What parts of ourselves do we hold inside for fear of standing out a little too much? What would we wear if we defied fickle trends? How would we love if we realized that there is nothing more important than embodying love? Here’s to living in full color, come what may. Marlaina Donato is an author, composer and painter. Connect at WildflowerLady.com.
T
by Shawn Messonnier natural pet
To provide immune and antioxidant sup port, and to bolster digestion, skin and coat health and overall wellness, a basic supple ment should contain vitamins and minerals as well as small amounts of glucosamine and chondroitin for joint support. Enzymes and Probiotics
Healthier Pets TOP SUPPLEMENTS FOR DOGS AND CATS
Vitamins, Minerals and Joint Support
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he market for pet products is awash with supplements, so it’s not surprising that it can be challenging to figure out what a dog or cat really needs. The foundation of any healthcare program for dogs and cats, regardless of age and breed, is a healthy diet, well-chosen and appropriate supplements, minimal vaccines and medications, and veterinary check-ups.
Digestive enzymes are used in supplemen tal form to improve or increase digestion and nutrient absorption. They can be de rived from pancreatic, plant or microbial sources such as bacteria or fungi. Enzymes are important especially when the animal’s digestive processes become exhausted or inefficient, such as during periods of stress or such gastrointestinal diseases as acute gastroenteritis, pancreatitis or either liver or inflammatory bowel disease. Enzymes may also be helpful for cancer, allergies andProbioticsarthritis.are living, healthy bacteria and yeasts, many of which are a part of a dog’s or cat’s microbiome. They can assist with healing in a variety of ways, including producing healthy fatty acids; decreasing the attachment of harmful bacteria and yeasts to the intestinal walls; increasing an tibody production; supporting immunity; restoring healthy GI flora; and reducing inflammation.Asaresult,probiotics are useful for treating dogs and cats with a variety of medical problems, including leaky gut syndrome, acute non-specific gastroenteri tis, antibiotic or other medication-induced diarrhea, allergies, stress, obesity, neuro degenerative disorders, high cholesterol
24 Metro Phoenix & Northern Arizona Edition NaturalAZ.com
Basic helpful additions to a pet diet include a vitamin-mineral product, an enzyme and probiotic combination, and a fatty acid. For older animals, a choline supplement may delay the onset of cognitive disorder. Any tweaking of diet and supplements should follow regular testing that may diagnose a disease in its early stages. Here’s an overview of the top basic supplements every dog or cat should have.
Hours: TUES-FRI 11a- 5p; SAT 10a- 3p, Closed Sun-Mon Online store: www.SWHerb.com/shop 2 FREE ‘Intro to Herbal Healing’ seminars Sept. 17th 11-12:30 or Sept. 25th 1-2:30 Call today to RSVP! Everyone gets a FREE goodie bag! New & Improved, hands-on Herbal Certification Class starting October 15th, 5 Saturdays • 9 am to 2 pm Yes, updated information, new herbs, new recipes ... come get certified! $100 deposit reserves your seat Call today to RSVP ... bring a friend! Coming January 27-29, 2023: 3-Day Weekend Intensive Our 5 week herbal class condensed to 2-1/2 days. Seats limited, RSVP soon
Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine.
Under the guidance of a holistic or integrative veterinarian, supplements can add to a dog’s or cat’s health and longevity.
Choline For dogs and cats 5 years old and up, a choline (phosphatidylcho line) supplement addresses aging changes that affect the brain and can lead to cognitive disorder. Choline is a component of several major phospholipids that are critical for normal cell membrane structure and function. The body uses it to maintain water bal ance; to control cell growth and gene expression; as a component of lung surfactant; and most importantly, to produce the major nerve transmitter acetylcholine. It may reduce the risk of cardiovascular disease by lowering homocysteine levels. Choline is used to treat high cholesterol, improve memory and protect the liver. It may prevent fatty liver syndrome (especially in diabetics), help prevent or treat cognitive disorder and support liver function. It may reduce insulin requirements in diabetics and can reduce seizure Supplementsfrequency.otherthan these can be used as needed, based on the results of diagnostic testing and regular veterinary health exams. Under the guidance of a holistic or integrative veterinarian, supplements can add to a dog’s or cat’s health and longevity.
Fatty Acids
A good fatty acid fish oil supplement is also important. There are many brands on the market; some offer the flexibility of being ad ministered either as a liquid (pump) or gel capsule. Phytoplankton, which serves as a food source for fish, is the source of the active ingredients docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish oil tends to be derived from cold-water fish rich in EPA and DHA such as wild (not farmed) salmon, mackerel, sardines and herring. This is beneficial for the treatment of heart disease and may reduce atherosclerosis, thrombosis (blood clots), coronary heart disease, arrhythmias, heart failure, sudden cardiac death and stroke. Due to its anti-inflammatory effects, fish oil is often used for dogs and cats for the treatment of skin problems, arthritis and cancer, along with heart, inflammatory bowel, autoimmune and kidney diseases. It may reduce the side effects of chemotherapy and radiation therapy in cancer patients, decrease cancer growth and metastasis, and reduce wasting in undernourished animals.
25September 2022 levels, inflammatory and irritable bowel disorders, and GI and parasite infestations. Probiotics may also be helpful for middleaged and older dogs and cats, because GI microbial diversity diminishes with aging.
by Carrie Jackson
According to Alexander Feoktistov, M.D., Ph.D., founder of the Synergy Integrative Headache Center, in Chicago, many headaches are caused by some form of stress. “Both physical and emotional stress can manifest with headaches. These are often triggered by
The Mind-Body Connection
“The mind-body connection is fierce,” says Christina P. Kantzavelos, a licensed clinical social worker who specializes in chronic illness and pain at Begin Within Today, in San Diego. “It’s important to keep in mind that pain literally originates in the brain. I use a Constructed Aware ness approach with clients and bring
While not completely understood, mental stress and anxiety can also be a trigger.
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26 Metro Phoenix & Northern Arizona Edition NaturalAZ.com healing ways
There are more than 150 types of headaches, with the most common being tension, migraine and cluster. Migraine attacks, which according to the Migraine Research Foun dation affect 12 percent of people in the U.S., are about three times more common in women than in men. Classic symptoms, which can be mild to severe, include throbbing or pounding pain located in the sinuses, forehead, back of the head or one of the temples Triggers Migraine can be triggered by changes in the weather, fatigue, stress, anxiety, insufficient sleep, dehydration and hormonal changes, according to the American Migraine Foundation. Headaches can also be provoked by certain allergens, such as cigarette smoke, exposure to harsh chemicals in cleaning or beauty products, mold, dust, caffeine, alcohol and fermented foods.
changes in a routine or schedule, which throws the body’s regulatory rhythm off. Skipping meals, varying your sleep patterns and exercising inconsistently can all confuse the body and lead to a headache, varying in intensity from dull and distracting to severe and debilitating,” he explains.
Heading Off Headaches
NATURAL STRATEGIES HELP HALT THE PAIN
H eadaches are one of the most common pain conditions in the world. According to the Cleveland Clinic, up to 75 percent of adults have had a headache in the past year. While symptoms vary in scope and intensity, understanding the underlying cause of a headache can lead to better treatment outcomes. Most headaches can be treated holistically, and lifestyle modifications can be key to lasting relief.
Supplements Help Nutritional supplements can also be help ful, Renee says. “Increasing nutrients such as magnesium, coenzyme Q-10 and riboflavin can help minimize pain. Before stocking up on supplements, be sure to consult with a holistic practitioner to make sure you are making the wisest and safest selections for you. Many nutrients can be found in com mon foods like dark chocolate, leafy greens, seeds and nuts, meat, fatty fish and legumes.”
Good Practices Feoktistov recommends that patients expe riencing headaches start with lifestyle modi fications and over-the-counter meds such as ibuprofen. “Practice good sleep hygiene, stay hydrated by drinking water and minimiz ing caffeine, and introduce meditation as a way of focusing on what’s physically and emotionally going on in your body,” he says.
Connect at CarrieJacksonWrites.com. my book “A Breath of Health” to learn how we address the ROOT CAUSE of this problem.
curiosity to the pain they are experienc ing, including headaches. What thoughts and emotions are coming up when they focus on the pain?” she says. “Physical symptoms are often the manifestation or tangible evidence of what is going on in your unconscious mind. Our bodies become stronger or weaker, depending on our emotional state. Fear, self-criticism and invalidating the self can be the root of a headache.”
Try Acupuncture or Acupressure Evidence suggests that acupuncture is effective in relieving the pain of headaches by changing the flow of energy, increasing blood circulation, releasing endorphins and relaxing muscles. Acupressure and other techniques can be done anywhere, says chiropractor and acupuncturist Michele Renee, director of integrative care at Northwestern Health Sciences University, in Bloomington, Minnesota.
Unresolved Health Issues?
Renee also suggests maintaining a regular exercise routine to ward off headaches.
Don’t Forget Exercise
“The less active someone is, the tighter their muscles are and the more likely they will experience headaches. Make sure to get out for a walk every day, or try running to keep the body and mind moving. Yoga is another great activity as a mindfulness practice that decreases stress and also keeps the body moving to eliminate tension.”
“The best acupressure point for headaches is the soft skin in-between the thumb and pointer finger. Massage it for 20 to 30 seconds at a time to relieve pain or hold it for 10 seconds,” she says. “Migraines are caused by vascular dilation in the head, so I recommend putting your hands and feet in hot water or taking a bath to stimulate blood flow away from the head to the rest of the body.”
Carrie Jackson is a Chicago-based writer and frequent contributor to Natural Awakenings magazine.
Dr. Ingo Mahn 602-922-7852
“If headaches disrupt your daily routine, are severe or frequent and/or poorly controlled with over-the-counter medications, it’s time to seek help from a headache specialist or other medical professional who can work with you on a path to healing.”
28 Metro Phoenix & Northern Arizona Edition NaturalAZ.com roboriginal/123rf.com
EASE YOUR HEADACHE (great for kiddos) 1 part lemon balm 1 part meadowsweet ½ part chamomile ¼ part lavender or ginger, whichever taste you prefer MINTY PAIN RELIEF 1 part feverfew 1 part peppermint ½ part ginger RELIEF AT LAST 1 part feverfew 1 part passion flower 1 part lemon balm ½ part cinnamon Always remember that any of these teas can be customized to your liking. Add rose buds, rosehips, turmeric for its anti-inflam matory properties, lavender, honey, valerian or kava kava (if you dare) and experience their benefits.
Herbs and essential oils are readily avail able, quite affordable and very effective. Head off those headaches quickly and go enjoy your day!
Herbs for
Many times herbs work better when they are together (much like humans!). Try blending a few together for a delicious and effective tea. Here are a few ideas:
Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931, or visit SWHerb.com or Store. SWHerb.com. See ad, page 25. Advertorial
KathleenGould,registeredherbalist,andMadalynJohnsonareproprietorsofSWHerbShopandGathering
The beautiful thing about using highquality whole herbs is that you can blend them together and create the perfect combination of pain relief that your unique physiology requires to help bring you back into radiant health.
As an example, if your headache is brought on by stress, then calming nervine herbs, like chamomile (also anti-inflam matory), passion flower or catnip, may be appropriate. Also, adaptogenic herbs, like ashwagandha or schisandra berry, could be very helpful. If, however, your headache is due to sinus inflammation, you will be better served using such herbs as eyebright, elderflower, mullein and Echinacea.
Let’s discuss a few ways to use herbs for all types of headaches. A simple idea would be to make a single herb tea with either ginger, chamomile, peppermint or white willow bark. Ginger, an anti-inflammatory, has been used for centuries to treat head aches and mild migraines that are caused by inflammation. Everyone has had experience with chamomile at some point. It is used as a relaxant, so if your headache stems from tension, this might be the right herb for you. Peppermint leaf tea is delicious and uplifting when you are feeling down. Quite commonly, peppermint essential oil is used topically to relieve many types of head aches. Be sure to always use a good-quality oil. White willow bark, which contains a natural ingredient called salicin—the same active ingredient in aspirin—has long been used in capsule form for headaches, actually pain of all kinds. Give each of these herbs a try and see which could work for you.
Pain is our body’s way of letting us know that something in our body, mind or spirit is out of balance and is in need of our attention.
So many things can bring on a headache. Sinus inflammation or infection, aller gies, a toothache, an earache, stress and overworked muscles are some of the many possibilities. Although aspirin may be use ful in stopping the pain initially, herbal pain relievers work at a deeper level to help relax and soothe the body while you look for the underlying reason for the pain.
by Kathleen Gould and Madalyn Johnson
Essential oils are commonly used when trying to ease headache pain. They are very effective and easily applied. We commonly use peppermint—or any mint, for that mat ter—lavender and ginger. But a few others that you might find helpful are geranium, used for premenstrual syndrome head aches; frankincense, used for relieving the pain caused by cluster headaches because of its anti-inflammatory properties; and marjoram, used for headaches caused by stress and tension. Another great painrelieving option is copaiba oil, an anti-in flammatory that has been used as a remedy for headaches since the 16th century and has recently gained popularity. Try mixing lavender with copaiba, or a popular blend is marjoram, copaiba and lavender. Mix with some coconut oil in a roller ball container and carry with you for instant relief wher ever you are.
Headache Relief ALL HEADACHES ARE NOT EQUAL!
Madalyn Johnson (left) and Kathleen Gould (right)
Additionally, there are ways to calm a headache that are easy and readily available. Make sure you are hydrated (the tea will help with this), reduce your exposure to bright light, take a bath (with herbs!), listen to your favorite calming music, take a walk outside and breathe, or call a friend and laugh.
Buy SchoolEco-FriendlySupplies
Opt for durable items that are made with recycled or sustainable materials and use minimal packaging. Avoid items made of plastic. Buy used textbooks whenever possible.
Buy Secondhand Clothes Kids that have outgrown last year’s threads and are clamoring for a whole new wardrobe can be cheerfully intro duced to the burgeoning used clothing market, which is both eco-responsible and budget-friendly. Resist the temp tation to purchase cheap “fast fashion” that too quickly ends up in landfills and pollutes the environment by using toxic dyes, fossil-fuel-derived textiles and other bad chemicals. Donate old clothes instead of throwing them away.
Walk or Bike to School
If the family lives reasonably close to school, encourage kids to walk or bike. For young children that require supervision, enlist one or more adults to lead a convoy of walking or biking kids. School buses and carpooling are the next best eco-friendly choices.
29September 2022
Pack a Non-ToxicWaste-Free,Lunch
When transporting kids by car, make sure to turn the engine off while waiting in the pick-up or drop-off line. Engine idling is a significant air polluter.
Model StewardshipEnvironmental Show kids that the family embraces an eco-friendly lifestyle. Kids will watch and learn as their parents regularly bring reusable shopping bags to the store, frequent local small businesses, participate in community cleanup ef forts and continually search for innova tive ways to safeguard the planet.
Reduce, Reuse and Recycle
Back to School with the Planet in Mind eco tip
This school season, families have an opportunity to make Earth-friendly decisions as they prepare their children for a successful educational experi ence. These tips balance sustainability against kids’ desires for the coolest, newest gadgets and garments.
Homemade, whole and bulk foods are healthier and much more Earth-friendly compared to prepackaged snacks that are usually wrapped in plastic and jampacked with sugar and other unhealthy ingredients.
Business/AdobeStock.comMonkey
Before going to the store to buy new school supplies, search the house for items that can be reused or repurposed, such as half-spent notebooks or last year’s pens and pencils. A little elbow grease and TLC can refurbish old lunch boxes and backpacks—also affording an opportunity to teach kids how to repair and extend the life of items.
Reusable, stainless steel, food and drink containers, as well as lightweight, reusable bamboo utensils, are ideal.
Avoid anything plastic, including sin gle-use water bottles and Ziploc bags.
AshevilleToolLibrary.orgofcourtesyImage and rummage sales. Often aided by online technology, local shared enterprises and secondhand shops are saving people money and reducing the impact of excess consum erism on the environment.
T ucked into the Blue Ridge Moun tains of North Carolina, Asheville is a DIY kind of community, attract ing artists, musicians, yoginis, homesteaders and other folks looking to live a simpler life. When they garden and undertake home repairs, Ashevillans find it easy to cut expenses: They’ve formed a collective tool shed, the Asheville Tool Library, which offers them the use of 2,000 donated tools ranging from safety goggles to leaf mulchers and circular saws.
Neighborly Sharing More than 50 tool-lending libraries exist in cities like Denver, Seattle, Atlanta and Washington, D.C., allowing people to “cut down on waste and overbuying, while help ing out neighbors,” reports The Washington Post. Typically, they are staffed by volunteers and supported by nominal, income-based annualStartingfees.a tool-lending library begins by connecting with other people in the community, using local online groups and co-op bulletin boards to attract volunteers and donations, or hosting a drive for people to clean out their basements, Kane says. As memberships grow, additional tools can be purchased and employees can be hired. Web site design and inventory tracking in Asheville and elsewhere is simplified by the “library of things” software from MyTurn.com
30 Metro Phoenix & Northern Arizona Edition NaturalAZ.com
THE RISE OF SHARING AND RESELLING
“When you need a pressure washer once a year or decide to put in a garden, you don’t really need to own those tools,” says treasurer Stephanie Kane. People are allowed to take on projects they couldn’t otherwise afford, she says, “or they utilize existing skills to build the life they want, or even get a business off the ground.”
green living Conscious Consumerism
by Sheila Julson
To combat inflation, which is squeezing family budgets, Americans are increasingly exploring shared resources and eco-friendly alternatives like thrift stores, flea markets
Another way that people share resources is through Little Free Libraries—the charm ing “library on a stick” boxes on neigh borhood posts and fences that give away books to passersby. It began in Hudson, Wisconsin, in 2009, when Todd Bol built a tiny model of a one-room schoolhouse as a tribute to his deceased mother, an educator and voracious reader. He stocked it with books and put it on a post in his front yard for neighbors and friends. The concept became so popular that he built more and gave them away. Today, more than 150,000 Little Free Libraries are found in communi ties worldwide.
Secondhand Thrifting
31September 2022 MarekPhotoDesign.com/AdobeStock.com
Anthony/Pexels.comCueto/Pexels.comRenthelKang/Pexels.comSkylar
n Whether shopping for secondhand clothing in person or on line, Glamour UK recommends ignoring the size on the label of vintage items, because they can vary greatly. When unable to try a garment on, check the measurements. Many vintage sell ers on Etsy.com post them along with the label size.
n Consumer Reports recommends buying local for large items like furniture to avoid shipping costs and allow for close personal inspection.
Habitat for Humanity’s ReStore has more than 900 locations na tionwide, offering an ever-changing stock of secondhand furniture, household items and building materials like doors, windows and lighting fixtures. On the other hand, for-profit thrift stores, even if they claim a link to a worthy cause, often donate a much smaller percentage of profits to charity and are reluctant to release financial figures, reports Salon.com.
Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine.
An influx of online resellers adds even more choices for secondhand items. Although they make shopping more convenient, online sites carry risks: In 2019, the Federal Trade Commission reported more than 173,000 instances of online shopping fraud. When shopping online for secondhand items, experts advise, it’s wise to shop and pay on a trusted website or app, and to avoid using a personal debit card. Be sure there are photos of the product. On sites like Craigslist, eBay and Facebook, check each seller’s rating and thoroughly review all buyers’ comments before making a purchase.
WARNINGS FOR SECONDHAND SHOPPERS SAFETY AND QUALITY CONTROL TIPS
Whether housed in a local storefront or existing digitally online, resale shops have become big business due to pandemic-inspired decluttering and belt-tightening pursuits. Industry analysts expect thrift store clothing sales to grow globally 11 times faster than fast fashion and to be worth twice as much, at $84 billion, by 2030. Buying secondhand benefits not only shoppers, but also local governments struggling with the expense of operating landfills.
Hennepin County, Minnesota, which includes Minneapolis, has re solved to send zero waste to its landfills by 2030. Part of this effort includes the Choose to Reuse campaign, which encourages people to shop secondhand as a way to save money, help the environment, reduce packaging, support local businesses and find unique items.
With a little enterprise, savvy and flexibility, mass consumerism can be circumvented by sharing community resources and fre quenting quality secondhand stores. As Kane puts it, “The sharing economy is essentially about leading a less consumerist lifestyle.”
n Avoid car seats and booster seats which may have been in volved in an accident. The same is true for bicycle and motorcy cle helmets. Federal safety standards for cribs frequently change, so avoid used pieces if they are more than a few years old.
CHILDREN’S ITEMS
MinusesPlusesOnlineand
CLOTHING n The condition of items donated to thrift stores or posted by resellers can vary greatly, from brand-new items to well-worn pieces, notes Lifesavvy.com. Carefully check the item, especially under the sleeves and the inseams, for stains, tears, third-hand smoke odors or other defects.
FURNITURE
ELECTRONICS n For those un able to afford or justify the cost of a new $1,000 smartphone, Apple, Best Buy and Walmart sell refurbished phones, computers and TVs on their websites at a reduced cost. If using an E-commerce seller of refurbished electronics, make sure it uses programs such as CheckMEND to be sure the item wasn’t stolen.
Nonprofit thrift stores like Goodwill Industries and The Salva tion Army or those run by longtime charities like the American Cancer Society and Society for the Prevention of Cruelty to Ani mals have well-established reputations and proven track records.
n When purchasing toys or children’s furniture, parents should check for safety recalls and be sure the product contains no lead paint, recommends WebMD.com Check for broken or missing parts and make sure the item is stable. Products manufactured many years ago may not have the same safety features as newer items.
“People tend to throw those foods away a lot. They buy them and don’t use it all up before they spoil. Dehydrate leftover strawberries for snacks and dehydrate vegetables to use in soups or stews,” Cancler suggests.
rying food is the oldest known method of food preservation. Middle and Far East ern cultures have used the sun and wind to dry foods since 12,000 B.C., according to the National Center for Home Food Preservation (NCHFP). Today, the easy availability of food dehydrators offers a convenient way to preserve the fall harvest.
When done correctly, dehydrating food is a safe method for maintaining its original state, says Tracey Brigman, NCHFP associate director and University of Georgia clinical assistant professor. “Dehydrators remove the water content in foods, resulting in a low risk of bacteria andUnlikespoilage.”other food preservation methods such as canning or fermenting, dehydrating food does not require lots of special equipment, tools or skill. “Dehydrating food is super easy to do,” says Carole Cancler, the Hawaii-based author of the Complete Dehydrator Cookbook.
“Drying food is more forgiving. You can’t make a lot of mistakes. Canning, if you do it wrong, can make everyone in your family sick.” The only caveat, Cancler says, is that food not thoroughly dried will get moldy. In humid environments, dehydrated foods must be kept tightly sealed to keep out moisture and prevent mold fromJuliaforming.Skinner, founder and director of Root-Kitchens.com, an online fermentation and food history company, adds that when foods theydehydrated,areshrink and therefore take up less storage space. “They’re great to pack for traveling or for small tomatoes.”asflavors,tratealsoDehydratingkitchens.canconcensomesuchwithdried
Almost Anything Can be Dehydrated Many types of food can be dehydrated, including fruit, veggies, meat, fish, herbs and nuts. “It’s easier to say what can’t be dehydrated,” Cancler says. “The general rule is you don’t want to dehydrate food that has a high fat content, such as fatty meats or avocados.” They go rancid quickly during storage. While there are dehydrated, highfat foods sold commercially such as cheese, peanut butter and eggs, these are processed using special equipment and techniques that can’t be copied in a home kitchen.
MadeDehydrationEasy
D
conscious eating Food
Sliced strawberries, chopped onions or celery are good foods for beginners.
BEST WAYS TO PRESERVE THE HARVEST
by Sheila Julson
yuriygolub/AdobeStock.com
Getting Started
LiliGraphie/AdobeStock.comyuriygolub/AdobeStock.com
MANGO LEATHER YIELD: 8 FRUIT ROLLS FROM ABOUT 2, 14-INCHDIAMETER DRYER TRAYS
Source: National Center for Home Food Preservation
Sheila Julson is a freelance writer and regular contributor to Natural Awakenings maga zines throughout the country.
Lightly spray two fruit roll tray liners from an electric dehydrator with vegetable oil cook ing spray. Spread mango mixture evenly to ¼-inch thickness on the trays. Position fruit roll liners on dryer trays and place in dehydrator. Dry continuously for about 10 hours. Maintain dehydrator air temperature steadily at 140° F. (Monitor the dehydrator air temperature peri odically with a thermometer.)
Sun-drying foods outdoors is risky, Brigman cautions, due to varied weather conditions. In addition, insects and air pollution have to be considered. “For safety reasons, consumers should really purchase a food dehydrator. While it may be a high cost when you begin dehydrat ing, if you are a serious food preserver, it will save you money in the long term,” she says.
She says that ideal temperatures are 125 to 135 degrees, but most standard ovens only go as low as 170 degrees, which is too warm to dehydrate fruits or vegetables. “Then you must do wacky things like prop the door open to cool down the oven.” The exception, she says, is jerky: “It must be dried at a higher temperature, and lower-end food dehy drator models don’t get hot enough.”
1 cup clover honey ½ tsp ground cinnamon ¼ tsp ground nutmeg ¼ tsp ground cloves
33September 2022
Starter model home food dehydrators, often found at resale stores or rummage sales, can be purchased for about $50. Some have adjustable temperature settings for different kinds of foods. When purchased new, most food dehydrators include recipe booklets. When using a dehydrator, Skinner advis es, turn it on to the appropriate setting and lay the food in a single layer on the trays provided, then let the dehydrator run for a few hours. She usually turns food halfway through to prevent sticking.
Preheat electric dehydrator to 140° F. Wash and peel mangoes, chop roughly into chunks. Purée in blender until smooth. Pass purée through a food mill or sieve; discard any coarse fiber extracted in food mill. Add honey and spices to the purée and mix thoroughly.
4 cups mango purée (from about 4 large, unripe mangoes)
AIR-DRYING FRESH HERBS
Remove trays from dehydrator when purée is dry, with no sticky areas (about 10 hours— this will be highly dependent on the relative humidity of the drying room). Test for dry ness by touching gently in several places near the center of leather; no indentation should be Peelevident.leather from trays while still warm. Leave the second tray on the dehydrator while peel ing the first leather, or re-warm leathers slightly in the dehydrator if they cool too much prior to peeling. Cut into quarters, lay on a piece of clean parchment paper about 1 to 2 inches longer at each end of the leather and roll into fruit leather rolls. When cool, twist the ends of the parchment paper tightly to close. Store fruit rolls in an airtight container for short-term storage, up to about 1 month. Leathers should be stored in a cool, dark dry place. For longer storage up to one year, place tightly wrapped rolls in the freezer.
Fresh herbs of choice (basil, parsley, sage, rosemary, thyme and dill are all good candidates)
String (such as cotton baker’s twine) Rinse off the fresh herbs and pat them dry. Tie the herbs by the stems in small bunches. Hang them upside-down indoors and out of direct sunlight. Depending on the type of herb, they will take several days to a week or longer to dry. When dry, crush herbs with a mortar and pestle or in a clean coffee grinder. Store in glass jars with tight-fitting lids.
Cancler says that in some cases an oven can be used to dehydrate food, but it isn’t the most cost-effective method. “I don’t recommend continued use of the oven, because depending on where you live and the type or size of food being dried, drying can take anywhere from eight to 36 hours. Running an electric or gas range for that long uses a lot of energy.”
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36 Metro Phoenix & Northern Arizona Edition NaturalAZ.com ONLINE EXCLUSIVES NaturalAZ.com VISIT US ONLINE @ Find additional articles online at NaturalAZ.com. Go to the homepage and explore local businesses and articles exclusively from Natural Awakenings. SHARE YOUR COMMENTS JOIN US ON: COMMUNITY SPONSORS MyNaturalDentist.com Natural Dental Partners SWIHA.edu HEALTHY LIVING HEALTHY PLANET THELONGEVITYVIBRANTSCIENCEOFSTAYINGYOUNG NATIONALAWARENESSYOGAMONTHREUSEANDRESALEMARKETRISINGTHEBRILLIANCE OF FULL LIVINGCOLOR SPECIAL INSPIREDEDITIONLIVING FREE September 2022 | Metro Phoenix & Northern Arizona Edition CALENDARNaturalAZ.com Check out the latest events at naturalaz.com/calendar health briefs Childhood Adventures and Team Sports Boost DegenerationFormulaRevisedWell-BeingSupplementSlowsMacular wise words LISSA RANKIN on the Mysteries of Healing global briefs AfterWindHurricane-ResilientTurbinesModeledPalmTrees
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September 25 • 11am-12:30pm Explore keys to spiritual freedom found in this book by Harold Klemp, spiritual leader of Eckankar. September’s chapter title is "All Has Meaning." Book is not required. Free virtual RegisterJulbereng@gmail.comQuestions:1-877-300-4949eventJulieatat:EckankarArizona.org/events/all-public-events(andselectmonth) mark your calendar Living Life as a Spiritual Adventure
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1st Saturday, September 3, 2022May 31, 2023 • 10-11am Join us for Yoga and Meditation with Harumi Maejima in the Pavilion. Experience the impact of Frank Lloyd Wright’s organic architecture and design through guided activities, such as yoga, tai chi, meditation and hiking.
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Identify different types of energies in your home. Correct undesirable energies using objects like plants, lights, water features and metal wind chimes to make corrections. Cost: $33/person
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Cost: $25/person 12621 N Frank Lloyd Wright Blvd, 480-860-2700Scottsdale Register at: taliesin-west/wellnessFranklLoydWright.org/
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38 Metro Phoenix & Northern Arizona Edition NaturalAZ.com Local Farmers Markets 123rf.com/lola1960 NOTE: Please check market websites and ArizonaCommunityFarmersMarkets.com for more information on days and hours, and any restrictions. Ahwatukee Farmers Market 4700 E Warner Rd, Phoenix Sundays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/AhwatukeeFarmersMarket Care 1st Farmers Market 328 W Western Ave, Avondale Tuesdays Jul-Oct 8am-noon ArizonaCommunityFarmersMarkets.com Carefree Farmers Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/CarefreeFarmersMarket Downtown Chandler Farmers Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10:30am Facebook.com/ChandlerFarmersMarket Downtown Mesa Farmers Market 1 E Main SaturdaysSt8am-noon dtMesaFarmersMarket.com Downtown Phoenix Farmers Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 7am-11am DowntownPhoenixFarmersMarket.org Roadrunner Park Farmers Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 8am-1pm | Jun-Sep 7am-11am Facebook.com/RoadrunnerParkFarmersMarket Singh Meadows Farmers Market 1490 E Weber Dr Fridays, Saturdays & Sundays 8am-2pm Facebook.com/SinghFarms Sun City Farmers Market 16820 N 99th Ave
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By Doug Cornell
The EPA says copper works just as well when tarnished. Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”
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Soon hundreds of people had tried it. 99% said copper worked if they used it right away at the first sign of germs, like a tickle in the nose or a scratchy throat.
The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe with a tip to fit in the bottom of the nostril, where viruses collect. When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for worked!”seconds.60“It
Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease. New research: Copper kills viruses in seconds.
Iyear.coldsgetIhappened.never“Theexclaimed.hecoldusedto2-3badeveryNowusemy device whenever I feel a sign I am about to get sick.” He hasn’t had a cold in 10 years. After his first success with it, he asked relatives and friends to try it. They all said it worked, so he patented CopperZap® and put it on the market.
Hundreds of studies confirm copper kills viruses and bacteria almost instantly just by touch. That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.
VirusColdsFluvariantsSinustroubleColdsoresFeverblistersCankersoresStrepthroat
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Longtime users say they haven’t been sick in years. They have less stress, less medical costs, and more time to enjoyCustomerslife. report using copper against:Thehandle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.
OtherInfectedInfectedNasalcongestiondripsoreswoundsStyesRingwormmicrobialthreats
“The antimicrobial activity of copper is well established.” National Institutes of Health.Scientists say copper’s high conductance disrupts the electrical balance in a microbe cell and destroys it in seconds.TheEPA recommended hospitals use copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.
