Natural Awakenings Metro Phoenix & Northern Arizona, November 2023 Edition

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Eco-Living METRO PHOENIX & NORTHERN ARIZONA EDITION

NOVEMBER 2023

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Metro Phoenix & Northern Arizona Edition

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THIS IS NO TIME

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NON-SURGICAL ORTHOPEDICS (941)845-6970 NEWREGENORTHO.COM

James Leiber, DO

Ron Torrance, DO

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Duron Lee, DO

EDITORIAL CALENDAR & MARKETING PLANNER

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UPLIFTING HUMANITY & HOLIDAYS

January

HEALTH & WELLNESS

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Natural Dental Partners RELOCATES TO NORTH SCOTTSDALE

P

hoenix, AZ—Natural Dental Partners, a leading dental practice renowned for its health- and patientcentered approach, is now fully operational at its brand-new 6,000-square-foot, state-ofthe-art facility in the North Scottsdale area.

This strategic relocation marks an exciting chapter in the clinic's evolution to continue providing unparalleled oral healthcare services to the community.

The transition to the new location comes as a result of Natural Dental Partners' rapid growth since its inception six years ago, and the new facility has been thoughtfully designed to provide a high-tech yet tranquil and welcoming environment.

Dr. Ingo Mahn, founder of Natural Dental Partners, expressed enthusiasm about the move, stating, “We are very excited about this transition. The new location enables us to better serve our patients and referring doctors. It has also helped us fulfill our vision of delivering the highest level of comprehensive, health-focused dental care. It was fun to be able to start with a blank slate, and we put a lot of thought into this new facility! Ultimately, we achieved our goal of combining very advanced technologies

and amenities to give our patients a truly exceptional dental experience.”

Natural Dental Partners will offer a comprehensive range of services at their new location, including general dentistry, cosmetic dentistry and specialized treatments rooted in holistic principles (such as the safe removal of silver/mercury fillings and placing non-metallic dental implants).

Natural Dental Partners is fortunate to have a team of highly skilled and personable dentists on staff. All have advanced certification in holistic dentistry and offer a unique variety of health-centered services, such as natural “turn back the clock” facials Advertorial

and treatments that address the root cause of sleep and breathing issues in both adults and children. There’s even an on-site chiropractor that uses postural exercises to help patients breathe and feel better.

As Natural Dental Partners continues to settle in, patients and partners alike can anticipate an even more enriching and fulfilling experience at the new facility. Natural Dental Partners’ dedication to holistic well-being, combined with the advanced capabilities of the new facility, makes it the premier destination for those seeking comprehensive and natural dental solutions.

For more information about Natural Dental Partners and updates regarding the relocation, please visit MyNaturalDentist.com or call 602-775-5120. See ad, pages 5 and inside back cover.

Contents

Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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13 IS YOUR HOME’S

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ELECTRICITY MAKING YOU SICK?

14 THE JOYS OF MINIMALISM

A Rich Life With Less Stuff

16 ECO-LIVING

What it Is, What We Can Do, and Why it's So Important

18 PLANT-FORWARD

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HOLIDAYS

Festive Foods Everyone Will Crave

25 A PEBBLE OF KINDNESS IN THE STAGNANT POND

26 GREEN FITNESS

Choosing an Earth-Friendly Gym

28 HOLIDAY WORKOUTS Tips for Staying Motivated

30 RESPONSIBLE PET ADOPTION

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30

Guarantee a Forever Home for a Furry Friend

32 THE MAGIC OF PAR-

ENT-CHILD SYNCHRONY

How Skin-to-Skin Contact Helps Development

34 LUNG MAINTENANCE 101

Natural Strategies to Breathe Easier

DEPARTMENTS 10 health briefs 11 global brief 12 eco tip 13 business spotlight 18 conscious eating 24 visit us online 25 inspiration

26 green living 28 fit body 30 natural pet 32 healthy kids 34 healing ways 36 business directory 38 farmers markets November 2023

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

Minimalism

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Vegetorium, LLC COPY EDITOR Sara Gurgen DIGITAL PLATFORMS Hass Solutions Locable

CONTACT US Natural Awakenings – Phoenix 17470 N Pacesetter Way Scottsdale, AZ 85255 Tracy@NaturalAZ.com NaturalAZ.com

NATIONAL TEAM CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Layout 13 Moons Publishing National Advertising Lisa Doyle-Mitchell

COVER IMAGE BY JoeSmith/Adobestock.com

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cannot agree more with this month’s feature article, “The Joys of Minimalism,” on page 14. It’s incredible to me how much we can accumulate over the years, most of which we don’t remember that we even have once the items disappear into the abyss of our houses, garages and storage units.

The only place in the article where I kind of winced as I read it was the part about giving items to family and friends. I think it’s very important to know that they indeed want said item, and that it’s not something they take out of obligation.

A decade ago, it took an entire summer for me to go through more than 100 boxes I had been storing, and I was amazed to find how much of it was given to me by family and friends of family. From clothes to knickknacks, boxes and boxes of mostly other people’s gems came to occupy a whole room wherever I lived.

It was a painstaking ordeal to decide which pile each item would be placed in—the antique store pile, the thrift store pile, the landfill pile, or the keeping pile. The idea was that the majority of items would be in the first two, with very little going to the landfill or me.

Something I think that people underestimate is just how painful it can be to part with long-held items. I certainly found this to be so, even when they weren’t necessarily my heart things. The issue was that they were given to me by people like my grandma and my mum, so I was attached to that fact, not the actual objects themselves.

Despite the emotions elicited from this vast undertaking, I persevered with my downsizing. It really did take the whole summer to assess each belonging, read through old letters and journals, and fuss over whether or not something was staying or going. There were even times when I’d set a group of items, like old crystal, out on the table to see if a piece or two “spoke” to me.

It’s true what they say, “Declutter your house, declutter your mind.” I wouldn’t say that I’m truly a minimalist, but what a feeling it is to have lightened the load to the degree that I did and to not have accumulated more unnecessary stuff over the years. Nowadays, I have no stored boxes, except some necessary tax papers and old photos. As a result of my efforts, our home feels light and airy, and we can actually park two cars in our garage!

© 2023 by Natural Awakenings. All rights reserved.

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Please note that all deadlines (advertising and editorial) are the 10th of the month prior to the edition being published.

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responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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Promising Developments for Artificial Kidneys

health briefs

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Exploring COVID Immunity

Scientists from around the world are looking at those lucky people that never tested positive for COVID-19 or were asymptomatic despite repeated exposure to the virus. The COVID Human Genetic Effort is an international consortium seeking genetic and immunological causes of the disease. This international group of researchers has three aims: recruit patients with critical COVID-19 pneumonia and their family members that never tested positive or were asymptomatic; search for genetic variants from the patients and family members participating in the study; and study the genetic variants biochemically and the patients’ cells immunologically.

The consortium has recruited approximately 1,000 subjects worldwide. If the researchers can identify a protective genetic factor, it is possible that they could develop drugs to prevent infection and limit the spread of the virus.

At least 20 percent of COVID-19 patients that tested positive were asymptomatic. Researchers at the University of California, San Francisco, conducted research as to why they were able to rapidly clear the virus. They found that of the more than 13,000 people in the study with the human leukocyte antigen (HLA) that tested positive for COVID-19, 10 percent were totally asymptomatic, not even experiencing a scratchy throat. Those with a specific genetic version of HLA were more than twice as likely to have an asymptomatic infection and eight times as likely if they had two copies of the gene.

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According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants.

Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

Vitamins May Improve Memory

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function.

global brief

G20 Progress on Clean Energy, but Not on Fossil Fuels

Tried every diet plan?

Not losing weight, no matter what you do?

Do you lose weight and gain it back the next year?

IT’S NOT YOUR FAULT! Hormones, Adrenals, and Digestion play havoc with your metabolic system making it impossible to get the weight off.

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I have the solution for losing up to 1 pound of fat a day.

And, it works! 99% of the women in my Program lose 20 pounds in the first 6 weeks and keep it off!

At their 2023 meeting in India, the leaders of the Group of 20 (G20) countries responsible for approximately 80 percent of the planet’s greenhouse gas emissions have agreed to triple the use of renewable energy and allocate more funds toward managing climate change-related disasters. However, they did not reach a consensus on phasing out fossil fuels, especially coal, a major contributor to carbon emissions. The G20 did not give specifics on how policies and targets might be amended or how to pay for the estimated $4 trillion a year needed for the clean energy transition. The declaration by the G20 countries sets the stage for more discussions at the 2023 United Nations Climate Change Conference, commonly known as COP28, later this year in the United Arab Emirates.

The G20 announcement has sparked discussions on the feasibility and implications of replacing fossil fuels with renewable energy sources. Alternatives to fossil fuels exist, such as energy derived from solar, wind, geothermal, hydroelectric or biofuel sources, but the replacement of fossil fuels is complex. Significant challenges remain in terms of the scalability, storage capacity and dependability of renewable energy. For instance, the production of solar and wind energy is dependent on the weather, and storing excess energy for later use requires substantial technological improvements.

Significant investments are needed to overcome these limitations.

There are compelling reasons to reduce the use of fossil fuels. Their combustion results in the release of carbon dioxide and other greenhouse gases, leading to climate change and global warming. Additionally, extracting and using fossil fuels create environmental problems like air and water pollution and biodiversity loss. However, completely replacing all forms of fossil fuel use in the near term may not be feasible.

A combination of strategies, including energy efficiency, conservation and the development of new technologies, is necessary to transition to a sustainable and low-carbon energy system.

If you are ready to get your body back, feel good in clothes again and increase your self-esteem, apply for a free call to see if we are a fit.

Ready to take steps to change this?

Book a Drop20 in 6TM call with me at: https://marcellepick.com/drop20-in-6 Marcelle Pick, OB GYN, NP

November 2023

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Keeping Sneakers Out of the Landfill Athletic shoes last 300 to 500 miles, and because they’re made of many different materials, most cities can’t recycle them. Sneakers often contain synthetic substances like ethylene-vinyl acetate to keep them from breaking down while we work out, but those same polymers also render our kicks nonbiodegradable.

Athletic footwear languishing in landfills releases volatile organic compounds linked to asthma, cancer and other health complications.

Instead of discarding old shoes that will take 30 to 40 years to decompose, consider these alternatives.

FINDING A HOME FOR STILL-WEARABLE SHOES n Donate: Organizations like Soles 4Souls.org, OneWorldRunning.com or EcoSneakers.org distribute used shoes to those in need all over the world. The people behind Sneak erImpact.com help small businesses in developing countries sell gently used sneakers, providing affordable footwear in places where it is not otherwise available.

Check out Facebook Marketplace, Poshmark.com, Grailed.com or a local consignment store.

n Local Recycling: Some neighborhood shoe stores take old shoes and recycle or donate them for free.

n Swap: Trade with friends or buynothing groups for a no-cost, fresh look.

REPAIRING BUSTED KICKS n Local Cobbler: Find a neighborhood shoe repair store to fix the hole in the toe, refurbish a deteriorating tongue or correct an ill-fitting shoe.

n Manufacturer Recycling: Before trashing a pair of sneakers, check the manufacturer’s recycling policy. Nike, for example, encourages its customers to drop off old athletic shoes at participating stores. Used Nikes are either cleaned, upcycled and donated, or recycled into new shoes or playground materials.

n Mail Order Service: NuShoe. com offers factory-quality shoe renewal by mail order. Repairs are performed in San Diego.

n TerraCycle: This organization recycles all sorts of items, including sneakers. Learn more at TerraCycle.com.

MANAGING EXPIRED SNEAKERS n Sustainable Shoes: Eco-forward companies are manufacturing fully recyclable sneakers from a combination of biodegradable elements (castor beans, coconut husk, sugar cane) and recycled materials (yoga mats, fishing nets, plastic bottles). Customers can trade in used shoes to be recycled into new pairs. Learn more at OnRunning.com, ThousandFell.com and n Sell: There is a robust secondhand Seeker rests on Machu Picchu while viewing NothingNew.com. market for like-new athletic Huayna Picchu in Peru shoes.

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eco tip

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n Repurposing: Find ways to use old sneakers for other purposes, such as yard-work shoes, birdhouses, scarecrow shoes or Halloween decorations. The insole padding can be turned into knee pads.

Mesh can be repurposed into bags or pouches. n Composting: Natural shoes made of cotton, bamboo or hemp are compostable, but do the homework to make sure they don’t have any synthetic materials.

business spotlight

Is Your Home’s Electricity Making You Sick?

wattanaphob/123rf.com

by Mike Goral

“D

irty power,” or “dirty electricity,” is unfortunately very common in U.S. homes. In fact, as an electromagnetic frequency (EMF) specialist, I have yet to see a home that does not have dirty electricity. Though there can be external sources to blame, the reality is a lot of it originates right inside our walls!

Firstly, the copper wiring in our walls can act as an antenna, picking up nearby signals from cellphone, television and radio towers. These frequencies then find their way to our household wires and add measurable levels of radiation that shouldn’t be there.

Dirty electricity is also caused by the way many modern appliances and electronics use electric power. They can generate additional harmonic frequency distortions onto our wiring that often result in increased levels of radiation (or EMFs) right inside our homes.

This is unfortunate because this dirty electricity problem is largely avoidable. B.D. Erickson, president of Satic USA, a Montana-based company that specializes in clean-power products, says the remedy is rather simple: “A simple 20-cent filter installed into most electronic products would clean up a lot of the ‘dirty electricity’ around us today.” Since there is no regulation in place, these filters are not utilized in household electronics. Because this homemade form of radiation often originates right inside our own walls, we should seriously consider the health consequences of long-term exposure.

Numerous studies have shown that dirty electricity can be harmful; it has been linked to the incidence of cancer, fatigue, anxiety, depression, sleep issues and even multiple sclerosis.

Knowing your home’s dirty electricity levels is especially important

if you are dealing with existing health issues because prolonged exposure to this kind of EMF radiation can make things worse. I always tell clients that sleeping areas are of the utmost importance because we heal when we sleep.

We often recommend that clients turn off the power to all sleeping areas at the breaker panel before going to sleep. This technique clears all wiring in the walls of active current, removing most of, if not all, dirty electricity from the area. This cannot be done by merely unplugging all our electronics from the wall or turning them off, because the wires on the other side of our headboards still have active current on them. For many people, walking out to the breaker panel every night is inconvenient. So, our team of EMF-literate licensed electricians can install a simple device known as a “remote cut-off switch.” This is a remote-controlled system that can turn the sleeping area circuits on and off each night right from the bedroom.

There are also great dirty electricity filtration solutions available, including plugin-style filters that can be added to outlets that measure higher levels of dirty electricity, or single wire-in units that our electricians can install at the breaker panel, which help to mitigate dirty electricity coming in from the utility company while at the same time keeping your internal circuits clean.

When doing in-home client assessments, we can identify and locate hidden EMFs like dirty electricity and help to make your home the healthy sanctuary you deserve it to be! Contact us today to learn more.

Mike Goral is the founder of Prime EMF Leaders.

He is a graduate of Centennial College’s radio and television broadcasting program. He has also studied at the Building Biology Institute. For many years, he worked as a network technician and provided engineering support for a large-scale satellite data distribution network where he gained extensive knowledge about radio signals, signal transmission and used professional testing equipment to measure various radiation fields.

After suffering from electrosensitivity in his own home, Goral learned various mitigation strategies that eliminated his symptoms. He was so inspired by all that he had learned that he began teaching these mitigation strategies to others. To connect with him, call/text 480-360-4478 or email Info@PrimeEMFLeaders.com. Also visit PrimeEMFLeaders.com. See ad, page 31.

Advertorial November 2023

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all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our

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home is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says.

According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly

Onzon/Canva

A

fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation.

According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-care, and lets us see

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When starting to declutter, Becker recommends parting with the easiest stuff first.

“Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains.

Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says.

Family heirlooms can become even

Benefits for the Planet

Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fastfashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energyefficient home,” she advises.

Being mindful of how we downsize can help keep the environmental impact to

a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products.

“You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, threelegged chair and turn it into a beautiful and unique piece of furniture.”

McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains.

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Damian Lugowski/shutterstock.com

Declutter Strategies

more complicated for the sandwich generation—those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer.

They can provide unbiased guidance and help defuse any conflicts that may arise.

This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

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matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

“By adopting minimalism, we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com.

November 2023

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Eco-Living

WHAT IT IS, WHAT WE CAN DO, AND WHY IT’S SO IMPORTANT

by Malissa Stawicki

Malissa Stawicki

E

co-living has become such a popular topic and big business today. Some common buzzwords associated with it are “eco-friendly,” “eco-chic,” “green,” “planet-safe” and “sustainable living.”

But what does it really mean, how do we incorporate it into our daily life, and why is it so vital?

Let’s start with what eco-living is: Eco-living is an environmentally friendly and sustainable lifestyle that is meant to protect and preserve the planet, humans and all life. We do this by living in harmony with nature and reducing our negative 16

impact on the planet, which is largely from pollutants, gases, radiation, manmade chemicals, drugs and waste products.

There are many kinds of pollution that affect all life and our planet; let’s break them down. The seven biggest polluters by industry, according to a 2022 report, and their greenhouse gas emissions per year are as follows: 1. Energy (electricity and heating): 15.83 billion tons 2. Transport: 8.43 billion tons 3. Manufacturing and construction: 6.3 billion tons 4. Agriculture: 5.79 billion tons

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5. Food retail: 3.1 billion tons 6. Fashion: 2.1 billion tons 7. Technology: 1.02 billion tons A study published in 2021 shows there are five main types of pollution troubling our health and planet: air, water, soil, light and noise. However, the three that pose the biggest threat are air, water and soil pollution.

1. Air pollution – contributed to 8.7 million deaths globally.

2. Water pollution – 14 billion pounds of plastics are dumped into the ocean each year (polluted bodies of water contributing to 1.5 million children’s deaths).

3. Soil pollution – about 400 million tons of hazardous waste are generated globally every year, which seep into our soil.

The World Health Organization calls air pollution the “single biggest environmental threat to human health.” Air pollution caused by the burning of fossil fuels, such as coal, gas and oil, was responsible for 8.7 million deaths globally in 2018. And countries using the most fossil fuels to power homes, vehicles and factories are suffering the highest death tolls.

What We All Can Do to Help Humanity and Quality of Life on Our Planet There are many ways we can live a more eco-friendly lifestyle. Not only will it help sustain life, but it will also help us all live heathier and have a better quality of life.

Produce less food waste

If we all collected our food scraps and composted them, it would significantly reduce garbage from landfills. If you have a yard, chickens will eat most food scraps and give you eggs! Or you can introduce worms in your garden; they eat everything and fertilize your soil, feeding your trees and plants.

For more information, the Arizona Worm Farm has classes to help you get started and other fun classes (ArizonaWormFarm.com).

Grow your own food

You don’t even need a yard to grow food; you can sprout in a small kitchen. With a little more space, you can grow your own microgreens. Sprouts and microgreens are two of the most nutritious foods you can eat. Everyone should have seeds and know how to sprout. Sprouting is easy, fast and a sure way to be sure you don’t starve in the event of a food shortage. Of course, if you have a yard, growing some food would be a smart, healthy and fun thing to do. There are many local organizations that offer classes. SpoonLive (SpoonLive.org) offers free classes on sprouting and other food prep. The Urban Farm (UrbanFarm.org) has classes on growing and maintaining fruit trees, and you can purchase organic seeds at the Great American Seed Up (GreatAmericanSeedUp.org).

When possible, get off pharmaceutical drugs

Pharmaceutical drugs have side effects, and in most cases are a Band-Aid approach to health and not the long-term answer. “Let food be thy medicine” said Hippocrates, known as the father of modern medicine. This is, of course, a more challenging and difficult subject, but Arizona is a great place to live for alternative health care. Pharmaceuticals are biologically active substances designed to cause pharmacological effects in living organisms. They are clearly having a negative effect on all living organisms, including humans and ecosystem health, as they have found their way into our water systems and soil. It's essential to dispose of pharmaceuticals responsibly. Do not flush pills, patches, ointments, vitamins, samples, pet medications or prescription drugs down the toilet or put down the sink. Contact your local pharmacy or medical office, as they may have medication disposal kiosks where these items can be discarded in a responsible fashion.

Stop using and buying toxic products

Personal care items such as antibacterial soaps and artificial perfumes, as well as toxic cleaning products, can cause significant health problems and also contaminate our air, water and soil. It is so easy to find and make homemade cleaning products and natural perfumes, and this can make such a positive difference for not only your health and that of your family’s, including your pets, but also the health of our entire ecosystem. Support local stores that sell organic products, such as organic mattresses and bedding.

One great local resource is Organic Living (OrganicLivingAZ.com).

Buy and support local

Don’t buy produce in packaging; buy local and get away from processed foods. Most everyone knows that genetically modified foods are bad for our health and are making people sick. Only buy organic or from local farmers using such practices. Farmers markets are a great place to buy quality products and produce.

Save on transportation waste

Use public transportation whenever possible, carpool and/or ride bikes/electric bikes (ShareTheRide.com). Find ways to travel less and buy less online. If we all started to live more minimally, consume less, and make more things at home, that would help a lot.

Recycle everything you can

Don’t throw things away that can be recycled, such as paper, boxes, glass, plastic and tin cans. Unwanted clothing and household items can be donated to organizations, such as local homeless shelters and thrift stores.

Old electronics should be recycled responsibly. Do some research and find the best place for your used equipment; for example, KeepPhxBeautiful.org and AZStrut.org.

Use clean/renewable energy/resources (resources that replenish naturally over time)

Generating renewable energy with the sun is easy to do here in Arizona. If you own a home or have a lot of land, why not look into solar? It could save you money, provide you power if the grid goes down, and would produce less pollution.

Other renewable resources include wind, water (hydropower) and the Earth’s heat (geothermal). These are also nontoxic and non-pollutants that have far lower emissions than burning non-renewable fossil fuels. Reducing fuel dependency and importing it would certainly reduce pollution.

Eco-living should not be a political argument, but a human experience we all should want to embrace, engage in and support for the greater good. Hopefully, this article will inspire more action and show how vital it is for not only life on our planet, but to thrive as healthy populations.

Malissa Stawicki is the co-founder of Natural Medicine and Detox, in Phoenix. To set up an appointment, call 602-307-0888. For more information, visit NaturalMedicineDetox.com. Sign up for the newsletter to receive updates on free in-person classes from Stawicki on how to have the best health with food. See ad, page 23.

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Plant-Forward Holidays FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

A

plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits.

A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

“When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?”

Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

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Plant-Forward Eating

The Holiday Centerpiece When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?”

Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.”

Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.”

Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors. A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.”

Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage

cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says.

“More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meatNovember 2023

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1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets.

GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 20

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Preheat the oven to 375°F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes.

Serve with the almond sage cranberry cream.

To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight).

Drain the water and place the soaked almonds in the container of a blender or food processor.

Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture.

Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage.

NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

Alexander Raths/shutterstock.com

YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH)

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

AmyLv/shutterstock.com

GOLDEN BEET VEGAN MEATBALLS WITH ALMOND SAGE CRANBERRY CREAM

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

innakreativ/shutterstock.com

photo courtesy of Sharon Palmer

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

Drain any leftover liquid, transfer the cooked lentils and quinoa to a bowl and mash slightly.

Add carrot, onions, herbs, garlic, oats, flax, oregano and black pepper to the bowl with lentils and quinoa and mix well. Add mustard, soy sauce and vinegar and stir well to moisten all ingredients.

photo courtesy of Sharon Palmer

Chill for 1 hour.

HERBED LENTIL PATTIES WITH MUSHROOM SAUCE

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pukao/shutterstock.com

pukao/shutterstock.com

YIELD: 4 TO 6 SERVINGS 1 cup small green or brown lentils, dry ¼ cup quinoa 3 cups vegetable broth 1 medium carrot, shredded finely (about 1 cup) 1 small onion, chopped finely ¼ cup chopped fresh herbs 2 cloves garlic, minced ¼ cup ground flax seeds ½ cup old-fashioned oats, dry 1 tsp oregano ½ tsp black pepper 1 Tbsp whole grain mustard 1 Tbsp soy sauce, gluten-free 1 Tbsp red wine vinegar MUSHROOM SAUCE: 1 tsp extra virgin olive oil ¾ cup diced mushrooms 1 medium garlic clove, minced 2 cups plant-based milk, plain, unsweetened 2 Tbsp all-purpose flour 1 pinch salt (optional) 1 pinch black pepper 1 Tbsp reduced-sodium, gluten-free soy sauce

Preheat the oven to 375°F. Spray a baking sheet with nonstick cooking spray.

Press ½-cup lentil patty mixture into a measuring cup or scoop, place onto the baking sheet and flatten down to create firm, round patties about ½-inch thick.

Form 8 patties with the mixture.

Place in the oven on the top rack and bake for about 40 minutes, until golden and firm. Remove and serve with mushroom sauce.

To make the mushroom sauce, while the lentil patties are baking, heat the olive oil over medium heat in a saucepan.

Add the mushrooms and garlic and sauté for 3 minutes.

Whip together soy milk, flour, salt (optional), black pepper and soy sauce with a whisk in a small bowl until smooth with no lumps.

Pour the mixture into the saucepan and cook for about 8 minutes, until bubbly and thick.

Serve about 5 tablespoons of sauce per portion.

Note: Make this gluten-free by using gluten-free oats and substituting corn starch for the wheat flour.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

To make the herbed lentil patties, place the lentils and quinoa (or other ancient grain) in a small pot and add broth. Cover and simmer over medium heat about 25 minutes, stirring occasionally, until very tender. Add additional water, as needed, to compensate for evaporation during cooking.

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CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat.

Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes. photo courtesy of Colleen Patrick-Goudreau

Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy.

At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy.

Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving.

Season with salt and pepper, to taste, and divide the polenta among plates.

photo courtesy of Colleen Patrick-Goudreau

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

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VEGETABLE POT PIE YIELD: 4 TO 6 SERVINGS 2 Tbsp olive oil or water for sautéing 1 large yellow onion, diced 2 orange sweet potatoes, peeled and diced 2 carrots, peeled and diced 2 stalks of celery, diced 1 fennel bulb, diced 1 Tbsp dried tarragon 1 Tbsp dried oregano 1 tsp dried thyme 1 tsp dried sage 3 garlic cloves, finely chopped ½ tsp salt, to taste Freshly ground pepper, to taste ½ cup dry white wine 1½ cups vegetable stock 3 Tbsp all-purpose flour, whisked into a few Tbsp of water Oil a 9-by-9-inch baking dish. Add the oil or water to a large sauté pan and turn the heat to medium-low. Add the onion and cook for 2 minutes. Add the sweet potatoes, carrots, celery and fennel. Sauté, stirring often, until all the vegetables

are soft, about 20 minutes. If the water evaporates during cooking and the vegetables stick to the pan, just add a little more water or oil.

Prepare the cobbler crust while the vegetables are cooking.

Once the vegetables, especially the sweet potatoes, are forktender, add the tarragon, oregano, thyme, sage, garlic, salt and pepper, and cook for another two minutes. Give the vegetables another stir.

Pour in the wine, stock and flour/water mixture, and raise the heat to medium-high. Bring to a boil, then simmer, stirring occasionally, until the mixture has thickened and reduced, about 8 minutes. If the initial broth begins to soak into the veggies, and they start to stick to the pan, add about ¼ cup veggie stock to deglaze the pan.

Stir, taste and add salt and pepper, as desired.

Transfer the filling into the prepared baking dish.

When ready to assemble and bake, preheat the oven to 375°F. Spoon the cobbler dough on top of the vegetables. Plop them randomly on top of the vegetables. Bake until the cobbler crust is golden brown, about 15 to 20 minutes. Serve hot right out of the oven.

CHIVE AND BLACK PEPPER COBBLER CRUST: 1⅔ cup unbleached, all-purpose flour 1 Tbsp aluminum-free baking powder ¼ cup minced chives ½ tsp freshly ground pepper ½ tsp salt ⅔ cup nondairy milk, preferably unsweetened (soy, almond, rice, coconut, hemp) ⅓ cup olive, canola or coconut oil In a large mixing bowl, stir together the all-purpose flour, baking powder, chives, freshly ground pepper and salt until fully combined. It is important to never over-stir cobbler or biscuit dough because it could result in a dense final product, so always mix dry ingredients first, then add the wet items and stir just enough to combine.

Add the milk and olive oil and stir until the dry ingredients are just combined with the wet ingredients. The result is a sticky— not smooth—dough.

After applying on top of the pot pie to make the crust, any remaining dough can be used to make biscuits, baking them in a 425°F oven on a parchment-lined or greased cookie sheet for 8 minutes.

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

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inspiration

A Pebble of Kindness in the Stagnant Pond

by Marlaina Donato

goodwill is the reminder that the world is not such a harsh place after all. This aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.

Here are a few ideas to drop a pebble in the pond:

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In the Household

F

rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society. Compassion—the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion.

We do not need to break the bank or give

our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way.

One thoughtful word or deed can be a single pebble thrown into a stagnant pond.

Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of

n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.

In the Workplace n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.

In the Community n Offer a free class or service. n Pick up groceries for a neighboring senior.

Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

handcrafted, sustainable goods & botanical wellness products

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green living

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Green Fitness

CHOOSING AN EARTH-FRIENDLY GYM

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by Kiki Powers

T

he green gym is redefining fitness with an emphasis on sustainability. Traditional fitness centers consume significant amounts of electricity, water and other resources, but more gyms are rising to the challenge of reducing their environmental impact and employing strategies to increase energy efficiency, decrease waste and provide a healthier workout environment.

Eco-Friendly Workouts The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity. UK-based Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day.

SportsArt fitness offers a complete line of electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America. “From the inception, we have prioritized reducing our environmental footprint. We’ve woven this commitment into our products and manufacturing processes. Converting a workout into usable power 26

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not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction, knowing their efforts contribute to a greener planet.”

Eco-friendly gyms not only benefit the environment, but also enhance the wellbeing of their members. The use of natural light and high-efficiency LED lighting, non-toxic cleaning supplies and improved air quality contribute to a healthier workout environment. Innovative centers that merge fitness with environmental consciousness often incorporate recycled and natural elements into their design, creating a calming, invigorating environment that enhances both physical workouts and mental well-being.

Pioneering Fitness Centers The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level. Founder Adam Boesel says, “I created this gym to offer a green, eco-friendly alternative to conventional health clubs. The goal was to operate with conservation in mind on every level possible, from electricity to equipment to mindset for staff and clients.”

Terra Hale is London’s first eco-friendly fitness destination. Their three locations are designed to put the principle of sustainability at the center. The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable.

Sustainability is important to large fitness center chains, too. Life Time and Planet Fitness annually report how they

are reducing greenhouse gas emissions, conserving water, minimizing waste, educating members about eco-friendly living and supporting sustainability initiatives in their communities.

Selecting an Eco-Friendly Gym

which prioritize sustainability in their equipment design. n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets. A comprehensive recycling program should be a minimum standard.

When touring a fitness center, look beyond the number of free-weight stations and consider these eco-friendly features:

n Water Conservation: Prioritize gyms with water-saving facilities, such as lowflow showers and toilets.

n Location: Find a gym close to home or work to save both time and fuel.

n Air Quality: Ask about the gym’s ventilation and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air.

n Building Materials: Consider how sustainable and recycled materials are incorporated in construction and décor. Look for facilities with certifications, such as Leadership in Energy and Environmental Design (LEED) from the U.S. Green Building Council or B Corporation from B Lab. A facility that incorporates natural lighting and temperature controls is a plus. Sustainable floor materials include recycled rubber, bamboo and cork. n Equipment: Search for gyms with equipment made from recycled materials and that invest in energy-efficient or powergenerating machines. Look for brands like Precor, Life Fitness and SportsArt,

n Cleaning Products: Choose a gym that uses environmentally friendly cleaning products, preferably those that are biodegradable and made from natural ingredients. n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green habits and environmental conservation. n Community Involvement: Inquire if the gym actively participates in local environmental initiatives.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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n Energy Efficiency: Check for renewable energy sources like solar and energyefficient lighting.

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fit body

Holiday Workouts

TIPS FOR STAYING MOTIVATED

Nina Buday/shutterstock.com

by Kiki Powers

D

uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise.

“The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

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Mix It Up To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out.

Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

Find a Workout Buddy Julia Pajumae/shutterstock.com

Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical

Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

Find Joy In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

Add Purpose “Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,”

York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Reward Progress Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator.

Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.

Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

November 2023

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natural pet

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND

by Sheila Julson

hedgehog94/shutterstock.com

T

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he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime.

Think of it as unconditional love with a noreturn policy.

Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices.

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle.

“Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises.

animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases.

The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable.

Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.”

Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the

form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

Populations of animals vary by shelter.

Learn more by visiting or contacting local shelters in the community, aspca.org/Adopt or AnimalLeague.org.

Prostock-studio/shutterstock.com

It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers.

“Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions.

For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry.

Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.”

People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older

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healthy kids

The Magic of Parent-Child Synchrony HOW SKIN-TO-SKIN CONTACT HELPS DEVELOPMENT

by Christine Ramos, RN, CLC, CCM, IBCLC (retired)

a vital role in postpartum healing, breastfeeding and pair bonding.

Creativa Images/shutterstock.com

Benefits of Close Physical Contact

I

magine being an infant born only moments ago. The onslaught of new sensations must be overwhelming as they suddenly feel the weight of a once-buoyant body. Eyes that saw only muted shades are now confronted by the harshness of bright lights.

For nine months, there were no pangs of hunger, but now they will crave nourishment with every fiber. The warmth, comfort and safety of the womb has been replaced with uncertainty, and the child’s cardiovascular, digestive and immune systems must quickly adjust to new demands.

The simple act of placing a newborn on mom’s chest, referred to as kangaroo care, can produce remarkable benefits. When it is done for 60 to 90 minutes, this skin-to-skin contact initiates a cascade of physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays

In 2021, the Proceedings for the National Academy of Sciences of the United States of America published a study examining the long-term effects of kangaroo care. For two decades, researchers followed preterm and full-term babies; some had received kangaroo care (or skin-to-skin contact), and others had not. The children were assessed at four months, three years, 12 years and 20 years.

The scientists concluded that early experiences of frequent, close physical contact play an important role in a child’s social-emotional development and were predictive of a child’s ability later in life to interact with peers, regulate emotions, manage stress and show empathic understanding. According to the authors, bodily contact may provide a bridge from prenatal life to postnatal social life.

Using a method called hyper-scanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that

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yielded such dramatic outcomes. They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development.

This synchrony was also present when the parent and child were near one another, not just when practicing kangaroo care. Certain factors strengthened synchrony, such as physical proximity and affectionate touch, which activates dopamine and other feel-good chemicals in the child’s brain, enhancing cognitive functioning such as social learning and reward processing, vital in preventing major mood disorders and addictions.

In effect, kangaroo care (both with or without clothing), carrying an infant in a carrier or sling, frequent or on-demand feedings, sleeping near one another and infant touch or massage promote what has been scientifically termed parent-child interaction synchrony.

most studied subjects in modern science, as it has recently been found to exist in a variety of relationships, not just between a parent and child. Yet, for all its profound implications, its relational and developmental dynamics remain a mystery.

Until interaction synchrony unveils more of its secrets, holding and embracing our babies just a little bit longer may be advisable for the health of their growing minds and bodies.

Christine Ramos, the author of A Journey Into Being: Knowing and Nurturing Our Children As Spirit, is a maternal-child health registered nurse who has worked as a certified childbirth educator, certified doula, certified case manager and an internationally board-certified lactation consultant.

This article first appeared in EcoParent magazine and is adapted and reprinted with permission.

Bodily contact may provide a bridge from prenatal life to postnatal social life.

Emerging Understanding of Carry Care A child’s brain continues to grow after birth, and by age 1, the average baby’s brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity.

According to anthropological evidence, an optimal habitat can be provided through what is termed carry care, which provides opportunities for close contact and promotes parent-child interaction synchrony.

Anthropologists also point out that in Western society parents have evolved away from carry care and toward nest care, where the baby is placed apart from the caregiver.

However, the science suggests that closer contact is beneficial. Interaction synchrony seems so impactful that lack of it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders. Currently, interaction synchrony is one of the

If a metal does this to your skin...

Imagine what it will do implanted inside of your body?

November 2023

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healing ways

Lung Maintenance 101

NATURAL STRATEGIES TO BREATHE EASIER

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by Sheila Julson

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Most people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult. The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier.

According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it can be too much of a good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.

Exercise Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises.

For those with healthy lungs, Encian recommends high-intensity interval training, brisk walking, jogging, running or jumping rope, as well as strengthenhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency.

Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements.

Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized

afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy.

Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how

long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega-3s found in coldwater fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

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business directory ALTERNATIVE MEDICINE LEADING EDGE WELLNESS

MacKenzie Kalt, Owner/Director 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 MyLeadingEdgeWellness.com

Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, insomnia, Lyme disease, autoimmune disorders, skin conditions, and much more. Visit our website to learn more. See ad, inside front cover.

BIOFEEDBACK MODERN WELLNESS

M o d e r n We l l n e s s o f f e r s comprehensive biofeedback scans to test for imbalances within the body. The scan immediately identifies the root cause of any symptom or health condition along with specific remedies and customized action plans. A holistic approach to health is discovering and eliminating the root cause of any issue to truly heal.

The doctors at Natural Dental Partners take the time to listen to your concerns and use their extensive experience to help you achieve better health. Using the latest technology (such as lowdose 3D imaging, CEREC, lasers, PRF, ozone and treatment of sleep disorders), they believe in a team approach to help you achieve your healthcare goals. Check out MyNaturalDentist. com or ABreathOfHealth.com to see how they can help you. See ad, pages 5, 6 and inside back cover.

Denise Cahill, CNC 16810 Avenue of the Fountains, Ste 114 Fountain Hills 480-477-8886 ModernWellnessScottsdale.com

NATURAL MEDICINE & DETOX

2701 N 7th St, Phoenix 602-307-0888 NaturalMedicineDetox.com

We offer a wide range of services that can help just about everyone at affordable prices. We also accept insurance for acupuncture, including Medicare.

Please take a look at our website to learn about our services, gifted practitioners, and insurance information and form to see if your plan covers acupuncture. See ad, page 23.

PIHMA COLLEGE & CLINIC

Acupuncture, Herbal Medicine and Homeopathic Clinic 301 E Bethany Home Rd, Ste A-100, Phoenix 602-274-1885 • pihma.edu

PIHMA offers Acupuncture Treatments, Herbal Consultations, Acute and Constitutional Homeopathic Consultations, as well as Auricular Acupuncture, Cupping, Moxibustion, Gua Sha and Tui Na. Our medicines have been used for thousands of years to treat numerous conditions, including pain, stress and more. PIHMA is a teaching clinic and offers affordable pricing.

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com

Eco-friendlycarpet and upholstery cleaning. Featuring organic cleaners and odor removal products derived from renewable seed and vegetable sources. No perfumes, solvents or other hazardous products. No phosphates.

Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 29.

DENTISTS MILLENNIUM DENTAL ASSOCIATES

5705 N Scottsdale Rd, Ste D-110, Scottsdale 480-948-0560 MillDental.com

Millennium Dental offers more than 37 years’ experience in holistic dentistry, including advanced general dentistry Certified by the IABDM. See ad, page 9.

ART CLASSES WATERCOLOR ART CLASSES

Allura Westly 3611 E Sunnyside Dr, Phoenix AlluraWatercolor@cox.net 602-469-0524 • AlluraWaterColor.com

Allura Westly, master teacher, opens her sanctuary studio to all levels, beginner to advanced. Learn fluid color technique, drawing and composition. Small class of eight students. No talent required, just a desire to create.

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NATURAL DENTAL PARTNERS

6930 E Chauncey Ln, Ste 100, Phoenix 602-775-5120 • MyNaturalDentist.com

MY DENTIST

Dr. Michael Margolis and Dr. Stephen Kovar 2045 S Vineyard Rd, Ste 153, Mesa 480-833-2232 • MyDentistAZ.com

Metro Phoenix & Northern Arizona Edition

A holistic and biological approach to your dental needs and overall health. Bio-compatible dentistry, esthetic dentistry lumineers/veneers, family dentistry and much more. See ad, page 3.

NaturalAZ.com

DOCTORS BUTTERFLY HOLISTIC CENTER

Melanie Icard, NMD 1430 E Missouri Ave, Ste B127, Phoenix 602-353-7712 • ButterflyHolistic.com

Dr. Icard specializes in biological m e d i c i n e , p e p t i d e s , P R P, aesthetics and ozone therapy. Her offerings include holistic antiaging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, holistic ketamine therapy, and sexual health regeneration. See ad, pages 18 and 29.

ENERGY HEALING BLU DRAGON

Pat Duryea, PhD 6102 N 16th St, Ste 19, Phoenix 480-665-9781 • PhxBluDragon.com

The Blu Room is patented technology, bringing ancient and future technologies of sound, light and sacred geometry together in the NOW. Clients relax on a therapeutic bed bathed in light and sound vibrations for 20 minutes.

Clients report less stress, better sleep, better focus, and better health. Mention Natural Awakenings and receive a 25% discount.

ENERGY HEALING KIM CARTER, MA, HTCP

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com • IntuitiveKim.com

Kim is an Intuitive and Healing Touch Certified Practitioner offering guidance when you feel out of alignment with your authentic self. Stress, fear, anxiety and grief/loss throw us off balance, making it challenging to access inner wisdom. Sessions include reading and clearing your energy field; and simple, practical self-healing tools to keep you balanced and grounded. See ad, page 18.

MYSTICAL TRUTH

Taerie Gillan 928-707-2335 MysticalTruth.com

Psychic, medium, coaching and intuitive business advisory services. For 40 years, Taerie has helped people from all walks of life and around the world. As an Angel communicator, she works with the higher realms, offering empowerment, healing and peace from her sessions without compromising religious or spiritual beliefs. See ad, page 29.

REALIGN YOUR LIFE WELLNESS CENTER

931 E Southern Ave, Ste 106, Mesa 480-306-7321 RealignYourLifeAZ.com

Realign Your Life Wellness Center features the Harmonic Egg—sound and light therapy for physical, emotional and spiritual energy healing. Other services include The Body Code, Quantum Touch, sound baths and Higher Guidance Life Coaching.

See ad, page 23.

HYPNOTHERAPY IMAGINE HYPNOTHERAPY

Carmen Moretti, CMS-CHt, FIBH 8900 E Pinnacle Peak, Ste 200, Scottsdale 602-380-3631

Over the past 13 years, Carmen Moretti has helped people access that power within themselves to break free and heal from patterns of sadness, stress and overwhelm and live a life that they are proud of and that they love. See ad, page 25.

COACHES NUTRITION REVIVED

Ute Haahr, Integrative Nutrition Coach 480-206-0752 Ute@NutritionRevived.com NutritionRevived.com

I help women with metabolic health issues balance their hormones, lose weight and reclaim their inner power. I specialize in helping women with involuntary childlessness through my integrative nutrition and mindset program. See ad, page 27.

CALENDAR

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PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

Organic Pest Control 602-923-1457 • ArizonaOrganic.com

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 32.

PET CARE ANDREA BRIGGS, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Communicator, Healer, Counselor 602-317-1543 • 1critterdoc@gmail.com SpiritAnimalWisdom.com

With a gentle healing touch, Andrea provides wellness counseling, energy healing, animal communication, and intuitive counsel for pets and their people.

PRODUCTS

SOUTHWEST INSTITUTE OF HEALING ARTS

1538 E Southern Ave, Tempe 480-994-9244 Info@swiha.edu • swiha.edu

Nationally accredited college offers holistic health and wellness degrees, diplomas, certificates of excellence, continuing education and personal development, oncampus and online. Financial aid available. See ad, outside back cover.

SPIRITUAL CENTERS DIMENSIONS OF HEAVEN AND EARTH

11108 N Frank Lloyd Wright Blvd, Ste E16, Scottsdale 732-832-1036 DimensionsOfHeavenAndEarth.com

Dimensions of Heaven and Earth is Scottsdale’s exciting, new one-stop Spiritual Experience: a center of healing and insight combined with a store full of unique gifts from local artisans. With training and tools for your personal development, we are excited to help you take your spiritual journey to new levels! See ad, page 35.

KAYA HOLISTIC

6102 N 16th St, Phoenix 480-737-0867 KayaHolistic.com

Kaya Holistic is a lifestyle boutique that carries a curated selection of handcrafted, sustainable goods and botanical wellness products.

From cultivators and formulators to makers and artisans, we are committed to supporting companies and industries that make a significant impact in our world through sustainable practices and conscious choices. See ad, page 25.

SCHOOLS HOLISTIC ENERGY ACADEMY

13291 W McDowell Rd, Ste E-1, Goodyear 623-935-0501 Tonya@HolisticEnergyAcademy.com LavendarMoonStore.com

Make a Difference Doing What You Love! Become a Professional Holistic Health Energy Practitioner. Learn the most effective and comprehensive energy modality and techniques with proven results. Become trained in the body’s many energy systems; learn how to energy test, clear, restore, detect and correct energy imbalances.

Levels I, II and III.

ECKANKAR

The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona

Eckankar is an active, individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of SelfDiscovery and God-Discovery, and beyond. Come along and discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure. See ad, page 31.

THE SUMMIT LIGHTHOUSE OF PHOENIX

4105 N 20th St, Ste 115, Phoenix 480-442-5020 SummitLighthousePhoenix@gmail.com SummitLighthousePhoenix.org

Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, page 27.

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Sun City Farmers Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

Local Farmers Markets

123rf.com/lola1960

The Capitol Farmers Market 1700 Adams St, Phoenix Thursdays 10:30am-1:30pm ArizonaCommunityFarmersMarkets.com

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 St Saturdays 8am-noon dtMesaFarmersMarket.com Downtown Phoenix Farmers Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 7am-11am DowntownPhoenixFarmersMarket.org

High Street Farmers Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425 Mommas Organic Market Arrowhead Farmers Market 7780 W Arrowhead Towne Center, Glendale Saturdays Oct-May 9am-1pm | Jun-Sep 8-11am Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Mommas Organic Market Glendale Farmers Market at Cabela’s 9380 W Glendale Ave, Glendale, AZ 85305 Sundays Sep-May 10am-2pm | closed for summer Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Old Town Scottsdale Farmers Market 3806 N Brown Ave Saturdays 8am-1pm ArizonaCommunityFarmersMarkets.com Power Road Farmers Market 4011 S Power Rd, Mesa Monday-Saturday 9am-5pm | Sunday 9am-4pm PowerrdFarmersMarket.com Roadrunner Park Farmers Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 8am-1pm | Jun-Sep 7-11am Facebook.com/RoadrunnerParkFarmersMarket Singh Meadows Farmers Market 1490 E Weber Dr Fridays, Saturdays & Sundays 8am-2pm Facebook.com/SinghFarms

Gilbert Farmers Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7-11am GilbertMarket.com

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Uptown Farmers Market 5757 N Central Ave, Phoenix Wednesdays Oct-Apr 9am-1pm & May-Jun 8am-noon Saturdays Nov-Apr 9am-1pm & May-Oct 8am-noon UptownMarketAZ.com Verrado Community Farmers Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 9am-1pm Facebook.com/VerradoCommunityFarmersMarket

NORTHERN ARIZONA

Farmers Market in Old Town Square 1042 N Main St, Cottonwood Wednesdays 4-8pm (check months/times throughout year) Facebook.com/FarmersMarketatOldTownSquare Flagstaff Community Farmers Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon FlagstaffMarket.com Prescott Farmers Market Dignity Health, YRMC 900 Iron Springs Rd, Miller Valley Lot Saturdays 7:30am-noon PrescottFarmersMarket.org Sedona Community Farmers Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays May 14-Oct 15 8am-noon | Sundays Nov 5-Apr 28 11am-3pm Sedona-Farmers-Market.com Verde Valley Farmers Market Hollamon St and Main St, Camp Verde Saturdays May-Oct 8-11am Facebook.com/VerdeValleyFarmersMarket Windmill Park Farmers Market 9950 E Cornville Rd, Cornville Thursdays 2-6pm (check months/times throughout year) Facebook.com/WindmillParkFarmersMarket

Unresolved Health Issues?

“

Did you know that …

Anxiety / Depression Chronic Fatigue Unexplained Weight Gain High Blood Pressure Loss of Libido Reduced Immune Function Persistent Aches & Pains

May be related to Sleep Disordered Breathing?

Dr. Ingo Mahn

602-922-7852

mykate/123rf.com

ABreathofHealth.com

and download a FREE copy of my book “A Breath of Health” to learn how we address the ROOT CAUSE of this problem.

Color your way to relaxation!

NEW LOCATION: 6930 E Chauncey Ln Ste 100, Phoenix

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