Natural Awakenings Metro Phoenix & Northern Arizona, December 2021 Edition

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Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

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Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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12 CIRCLES OF HEALING

The Power of Gathering in Community

28 18

16 AMP UP IMMUNITY Proven Boosters for Good Health

18 BLUE LOTUS The Dream Weaver

20 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

24 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

30

26 THOMAS MOORE on the Art of Soulful Listening

27 EMBRACING JOY AND STRENGTH WHEN TIMES ARE TOUGH

28 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

32

30 GREENING THE HOLIDAYS

How to Celebrate Sustainably

ADVERTISING & SUBMISSIONS

32 TOYLAND FOR POOCHES

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Choosing Safe Playthings a Dog Will Love

EDITORIAL SUBMISSIONS

Celebrating the Soul of Winter

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34 SEASON OF LIGHT DEPARTMENTS 6 visit us online 10 health briefs 10 news brief 11 global brief 11 eco tip 16 healing ways 20 conscious eating 24 healthy kids

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wise words fit body green living natural pet inspiration business directory classifieds farmers' markets December 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

Dog Toys

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PHOENIX & NORTHERN ARIZONA EDITION

for many years, but he and his sister, Jesse, were our heart dogs, and we still think

of them often. This month’s article, “Toyland for

PUBLISHER Tracy Patterson, BSc, MES

Pooches,” on page 32, brought back some particularly fond memories.

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Shiloh and Jesse weren’t big toy fans. Their idea of fun was going for walks, hanging out with us by the

COPY EDITOR Sara Gurgen DIGITAL PLATFORMS Hass Solutions Locable

ur male rottweiler, Shiloh, has been gone

firepit, supervising horse chores, and going on adventures in the truck—that would be “in” the truck cab with Jesse draped across my knee in the front and Shiloh taking up the whole back seat.

Nonetheless, I still endeavored to buy them toys from time to time, and among them were a variety of squeaky ones. Well, most dogs love the squeaky toy, shaking it and even

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

tearing the squeaker out, but Shiloh was a different story. If I brought him a toy and squeezed it so it made noise, he’d start licking his lips and then gently take the toy from me and take it to his bed, where he would nestle it into the blankets.

He would continue to take each toy from me until he had them all in his bed, safe and sound. In all the years he was with us, never once was there a tear or mark on these toys.

It was quite extraordinary how such a big dog was so gentle, and felt that these were his charges, so to speak.

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Not only was he gentle with his own toys, he was not tolerant of dogs getting too aggressive over toys, or in one particular case, a bone. We were at neighbors sitting around their firepit, and suddenly a couple of the guests’ dogs started fighting over a bone they found.

Shiloh calmly walked over right into the mix up, took the bone, and walked off with it, as if to say, “There will be no fighting at this party!” He didn’t want the bone; in fact, the host was then able to take the bone from Shiloh and dispose of it.

Looking back, it’s amazing just how un-doglike our rotties were in so many respects, and how incredibly easy they were to have around. I’m so grateful to have had them in my life,

© 2021 by Natural Awakenings. All rights reserved.

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and will always cherish the many fun moments spent with them.

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We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

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

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health briefs

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Eat Walnuts to Reduce Bad Cholesterol and Heart Disease Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health— small LDL particles and intermediate-density lipoprotein—also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Try Damask Rose Extract to Boost Liver Function

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The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments. A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group. The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

news brief

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he Natural Awakenings online national readership survey allows us to better serve readers.

“Your participation takes just five minutes, and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founding CEO Sharon Bruckman.

“We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card.

With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life.

Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

Visit NaturalAwakenings.com/survey to participate. See ad, page 37.

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign.

For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

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Eat an Avocado Daily to Redistribute Belly Fat

global brief

eco tip

Marine Crisis

Sustainable Kitchen

Coral Reefs May Soon Be Just a Memory

Advice for Buying and Storing Food

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Tyler Eddy, a research scientist who co-authored a new study at the Memorial University of Newfoundland, says, “Coral reefs have been in decline worldwide. I think that’s pretty commonly accepted. We didn’t necessarily know the magnitude of how much.” The in-depth analysis reveals half of coral reefs have been lost since the 1950s. Climate change, overfishing and pollution are decimating coral reef cover, biodiversity and fish abundance. In another study, scientists with the Global Coral Reef Monitoring Network determined the world lost 14 percent of its coral between 2009 and 2018 alone.

Coral reefs provide habitat for fish and protection for coastal communities, and they generate billions of dollars for the fishing and tourism industries. Corals are extremely sensitive to changes in water temperature and acidity. The living polyps rely on zooxanthellae—algae that live in their tissue—to produce food the corals need. When the polyps are stressed by changes in light, water temperature or acidity, they expel the algae in a process called bleaching.

There is a brief time frame in which they can replenish the algae, but if corals are stressed for too long, their death is irreversible. “We are running out of time: We can reverse losses, but we have to act now,” says Inger Andersen, head of the United Nations Environment Program.

AT THE GROCERY STORE Food waste is environmentally problematic, producing a significant amount of greenhouse gases. Before entering the grocery store, plan meals for the week and

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tom fisk/Pexels.com

As we awaken to the climate crisis, we are called to participate in its solutions. In addition to frequenting farmers’ markets, much can be done at the grocery store and in the kitchen. By adopting these easy practices incrementally, we’ll be living zero-waste lifestyles before we know it.

build a shopping list to prevent overbuying.

Buy staples like nuts, beans, flours, grains, dried fruit and chocolate chips in bulk, carrying them home in reusable cotton sacks that can be purchased from artisans on Etsy.com. Some grocery stores offer paper bags in the bulk aisle; choose these over plastic and save them for subsequent uses.

Many of us have stopped drinking bottled water to ditch single-use plastics.

Consider expanding that effort by forgoing packaged products that can be made easily from scratch, including salad dressings, breads, hummus, nut milks, nut butters, jams, tortilla chips and granola.

Some food companies employ eco-friendly packaging, setting an example for the rest of the industry. Read labels not just for ingredients, but for packaging practices, too. For example, look for shelf-stable dried goods packaged in recycled cardboard boxes printed with vegetable-based inks. While loose tea is the most sustainable choice, we can also opt for compostable tea bag brands that don’t use strings, staples or individual wrappers.

IN THE KITCHEN One of the most elegant and traditional storage solutions is the Mason jar. It’s an inexpensive, reusable, versatile option, not just for canning and preserving foods, but also for storing bulk pantry items or refrigerated leftovers.

While paper towels and napkins may be biodegradable, an Earth-friendlier choice is reusable washcloths and fabric napkins that are easily washed in the laundry. Avoid ones that come in plastic wrapping. Darker colors will hide stains better, but if they help save the planet, embrace the stains.

Several options exist to avoid plastic wrap and disposable plastic containers, including reusable silicone freezer bags, beeswax wraps, glass spray bottles and stainless steel canisters. Keep and reuse grocery store jars. Soaking them to remove the labels is easy.

A bristled, wooden dish brush is preferable to petroleum-based disposable sponges that come wrapped in plastic. They last longer, don’t produce as much bacteria and are capable scrubbers. Use bar soap to avoid plastic dishwashing liquid containers.

December 2021

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The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, small communities formed around common interests and shared 12

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values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with Bonar for 29 weeks after their incarceration learn the value

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Circles of Healing

of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive— conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals.

“Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and

heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm.

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

(Continued on page 15)

December 2021

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Ideas for Starting and Maintaining a Circle

by Justine Willis Toms

When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own. While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

■ Consider it a sacred space

Step One: Set forth a clear intention.

■ Encourage and welcome diverse points of view

■ One person speaks at a time ■ Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history. If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway.

Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

■ Listen with discernment instead of judgment ■ When in doubt or need, pause and silently ask for guidance ■ Share leadership and resources ■ Decide together how decisions will be made ■ Work toward consensus when possible ■ Offer experience instead of advice ■ Decide together what is to be held in confidence ■ Speak from your own experiences and beliefs rather than speaking for others ■ Open and close the circle by hearing each voice (Check-ins and check-outs)

FOR MORE INFORMATION, VISIT: New Dimensions Radio NewDimensions.org

Cate Montana CateMontana.com

Mankind Project MankindProject.org

Institute of Noetic Science (IONS) Noetic.org

Jean Shinoda Bolen JeanBolen.com

Douglas Bonar A Center for Wellness ACenterForWellness.net

Circle Principles MillionthCircle.org/circle-resources/ circle-principles 14

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The Center for Mind Body Wellness cmbm.org HeartMath HeartMath.com Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

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Connecting through Common Emotions

(Continued from page 13) Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with like-minded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

Linda Sechrist is Natural Awakenings’ senior staff writer. Connect at LindaSechrist.com.

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healing ways

Amp Up Immunity Proven Boosters for Good Health

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by Ronica O’Hara

A

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles.

Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants that 16

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keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that longterm use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help postchemotherapy patients regain health. Polish researchers found that

rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that

can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

www.EckankarArizona.org December 2021

17

Blue Lotus …

The Dream Weaver

by Kathleen Gould and Madalyn Johnson

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M

eet blue lotus (Nymphaea caerulea), sacred lily of the Nile—a plant used by ancient civilizations, most notably ancient Egypt, which is making a powerful return to plant medicine in a big, uplifting way. Best known for its spiritual abilities, it has also been used medicinally to relieve anxiety, improve sleep, and as an antispasmodic—not to mention, it may intensify our dreams.

A few years ago, blue lotus flower began slowly coming (back) into the collective consciousness. We would hear someone talking about it in a nearby conversation; read a little snippet about it in some article or book. It quietly made its way (back) into the general population, and before we knew it, everyone seemed to be talking about and using this beautiful flower in teas, smokes, tinctures, wines and syrups.

As we all began researching this flower, we learned that it has long been regarded as a very sacred flower in many places on Earth, especially in Egypt, where it is called a symbol of the universe itself and represents spiritual illumination. The blue lotus of the Nile was the most sacred of plants, prized above all others. It was associated with the sun god Ra as the bringer of light. According to the lore, the world was originally engulfed in darkness and water until a large blue lotus appeared, opening up and introducing light and various deities into existence.

In this time of (another) great awakening, many texts are also emerging into the general populace talking about (or remembering) this sun god Ra, which is in itself very interesting. Coincidence? Perhaps.

Smoking seems to provide the strongest effects, but drinking enough tea or tincture also gives many people a feeling of relaxation, euphoria and a slightly altered awareness, much like a waking dream. Many folks say it gives them a deep feeling of peace,

like they are existing above the earthly chaos; however, it is definitely not a hallucinogen. The effects are pleasurable, although usually not very intense. The onset is about 15 to 20 minutes after drinking a blue lotus tea or alcohol tincture, and almost immediately after smoking it.

If you are making a tea, try playing around with different amounts of the flower(s) and with different steeping times, as each physiology is unique, and what works for one, may not work as well for another. To get you started, take two to five whole flowers, or 1 to 2-plus teaspoons if flower is already cut up, and cover with boiling water. Then cover your cup and let steep about 10 minutes or so. Again, increase flower amount or steeping time to your preference. Lotus flower is slightly astringent, so many people like to add a bit

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of honey to keep their mouths moisturized.

Another wonderful herb that so many folks are finding helpful, especially if you are asking for guidance or inspiration at this time, is Calea, also called the Mexican dream herb, or just dream herb. Calea is a plant used by the Chontal Indians of Mexico to obtain divinatory messages during dreaming, as they, like many indigenous people, place great importance on dreams. It also has a history of use by the Mazatec people of Oaxaca as a ritual and divinatory aid, to help induce prophetic dreams and to hear the voices of the spirits. If lucid dreaming or out of body experiences are your thing, this is definitely one you might want to try.

Calea is used as a tea, tincture or can be smoked. Having said this, please note that this herb is very, very bitter and can definitely cause nausea and other digestive upset, which is why most folks prefer a tincture or to smoke the herb for the best benefits.

As a side note, many of us have a hard time remembering our dreams. One helpful hint is to always have a pen and notepad by your bed, so you can jot down notes should you wake up during the night, or if you remember events of your dream upon wakening in the morning. As the day wears on, we tend to forget these hidden gems given to us during our sleep. Maybe add a small sprig of rosemary to your lotus tea—after all it is the herb of remembrance.

It is believed that, due to their beauty, blue lotus flowers covered the body of King Tut in his tomb. If it was good enough for a king, it is good enough for us!

Kathleen Gould, registered herbalist, and Madalyn Johnson are proprietors of SW Herb Madalyn Johnson (left) and Shop and Kathleen Gould (right) Gathering Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931, or visit SWHerb.com or Store.

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December 2021

19

conscious eating

The Sweet Danger of Sugar WAYS TO ENJOY HEALTHIER HOLIDAY FARE

by Christy Ratliff

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided.

When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

Hidden sugars are often found where we least expect them.

–Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat.

“Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania.

“Common products include pasta sauce, cereal and salad dressing.

Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

brent hofacker/AdobeStock.com

Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugar-sweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains.

Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/thatsugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

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Low- or No-Sugar Holiday Treats Baklava Cookie Cups 2 cups unbleached, all-purpose flour 1 tsp orange zest ½ tsp ground cardamom ¼ tsp salt 1 cup unsalted butter, room temperature ¾ cup honey 2 large eggs, room temperature 1 tsp pure vanilla extract

photo provided by allrecipes.com

filling and syrup: ½ cup pistachios, chopped ½ cup honey 3 Tbsp water 2 tsp orange juice 4 green cardamom pods, crushed 1 cinnamon stick

Heat oven to 350° F and grease a 24-cup mini muffin tin. In a medium mixing bowl, combine the flour, orange zest, cardamom and salt. In the bowl of a standing mixer with the paddle attachment, cream the butter and honey for about 1-2 minutes. (The mix will look a little curdled at this point and that’s fine; scrape down the sides.) Beat in the eggs, then the vanilla. Mix in the flour in two parts. Using a cookie scoop,

scoop the dough into the prepared muffin tin and bake for 10 minutes.

Remove from the oven; let sit for about 3-4 minutes before using a dowel to carefully press down in the center of each cookie to make a well. Let the cookies cool for about 15 minutes in the tin before removing to a cooling rack to cool completely. In a small saucepan over medium heat, prepare the syrup by combining the honey, water, orange juice, cardamom pods and cinnamon stick.

Bring to a simmer and remove from the heat.

Drizzle a small amount in the bottom of each cookie cup and then fill with the chopped pistachios. Drizzle more syrup on top of the filled cookie cups. Serve immediately or store in an airtight container for up to one week.

Courtesy of the National Honey Board. For more information, visit Honey.com.

Baked Apples

Preheat oven to 375° F. Wash apples. Using an apple corer, remove cores and leave ½ inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole ¾-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about ½ to ¾ tsp per apple). Add boiling water to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the oven, 22

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and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

Chef ’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice.

For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools. For more information, visit WellnessInThe Schools.org.

roman samokhin/AdobeStock.com

photo provided by allrecipes.com

4 large Granny Smith baking apples Juice of one lemon (about ¼ cup) 1 tsp cinnamon ¼ cup chopped pecans or another nut of choice ¼ cup raisins or another dried fruit of choice 1 tsp butter ¾ cup boiling water

A Dietician’s Healthy Dark Chocolate Bark This dark chocolate bark recipe is holidaythemed with red, white and green toppings.

Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

Pour melted chocolate onto the prepared baking tray. Spread to ⅛-inch thickness.

While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog.

Line a baking sheet with parchment paper and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

kolesnikovserg/AdobeStock.com

photo provided by allrecipes.com

6 oz dark chocolate ¼ cup raw pistachios ¼ cup dried cranberries 2 Tbsp shredded coconut

Honey Lavender Cookies This recipe was developed after lavender was accidentally weeded from the garden.

These cookies are made with honey and whole-wheat flour.

½ cup butter, softened ½ cup honey 1 egg 1 Tbsp lavender flowers 2 cups whole-wheat flour Preheat oven to 350° F. Line baking sheets with parchment paper. Beat butter in a bowl with an electric mixer until creamy. Beat honey, egg and lavender into the creamed butter until incorporated.

Stir flour, ½ cup at a time, into butter mixture until blended.

Drop spoonful of batter onto the prepared baking sheet, about 2 inches apart. Bake in preheated oven until cookies are browned on the bottom, about 15 minutes.

Courtesy of Sue B. For more information, visit AllRecipes.com.

roman samokhin/AdobeStock.com

photo provided by allrecipes.com

yield: about 24 cookies

December 2021

23

healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

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by Sandra Yeyati

H

elping children learn to read and love books is one of the greatest parental endeavors.

Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the

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library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book

on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs, cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says.

“While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way. “The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures. “We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different. We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary.

Kids love to read about heroes that they can

identify with and become their friends. Children are into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

Children’s Book Awards Newbery Medal: Tinyurl.com/NewberyMedal-Award Caldecott Medal: Tinyurl.com/CaldecottMedal-Award American Indian Youth Literature Awards: Tinyurl.com/American-IndianAward Pura Belpré Award, celebrating Latino culture: Tinyurl.com/Pura-Belpre-BookAward Coretta Scott King Awards, showcasing African American values: Tinyurl.com/ Coretta-Scott-King-Awards Asian/Pacific American Award for Literature: Tinyurl.com/Asian-PacificAmerican-Award Sydney Taylor Book Award, portraying the Jewish experience: Tinyurl.com/ Sydney-Taylor-Award

Children’s Book Lists Rainbow Book List, presenting LGBTQIA+ viewpoints: glbtrt.ala.org/ rainbowbooks Best Books by the Center for the Study of Multicultural Children’s Literature: csmcl.org/best-books-2020 Cooperative Children’s Book Center Booklists, various topics: Tinyurl.com/ ccbcBookList Association for Library Service to Children Book Lists, various genres and topics: Tinyurl.com/alscBookList Notable Children’s Books by the Association for Library Service to Children, identifying the best of the best in children’s books: Tinyurl.com/ alscNotableBooks

December 2021

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wise words

Thomas Moore on the

Art of Soulful Listening

by Marlaina Donato

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life.

Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

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photo by Simone Anne

What is soul therapy in modern times?

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

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The helper in soul therapy has to learn to observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out.

He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything. There is no room for mystery and its language, which is poetic and metaphorical. The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse.

We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

Marlaina Donato is an author and recording artist. Connect at WildFlowerLady.com.

Since Sugmad is another name for God, one can substitute the word God, Lord or whatever word for the divine feels right.

Spiritual exercises. Daily spiritual exercises (including singing HU) tune us into God’s love. The spiritual exercises of ECK promote higher levels of awareness that give access to divine creativity for solving problems and building spiritual stamina.

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Compassion. Spiritual exercises let the heart open to compassion for all life.

Compassion consumes the heart with love, leaving no room for stress.

Embracing Joy and Strength When Times Are Tough

E

by Elle Maurene

ach of us is really a divine, unique, shining spiritual being: soul. Soul exists because God loves it. The challenges of life can tempt anyone to forget that birthright of joy and spiritual freedom. But accepting that birthright—really taking it to heart—helps show how tough times provide an opportunity to build inner strength.

Eckankar, the path of spiritual freedom, offers tools for anyone to transform their life into a place of peace, resilience and growth.

Gratitude. Thinking, writing or saying all the things one is grateful for shifts the energy from “poor little me” to “look what bounties I have in my life.” It opens the heart to divine love. As guide and teacher Harold Klemp writes in The Spiritual Laws of Life, “Gratitude unseals fountains of creativity, because a grateful person is relaxed.”

Singing or chanting the word HU. HU (which rhymes with the word you) is an ancient, universal name for God that can open

the heart to divine love and insight. Singing the word HU, inwardly or aloud, can attune anyone to a higher consciousness where calm prevails.

More information on HU—plus an inspiring recording of thousands chanting it—is online at HearHU.org. Download the free HU app for Android or Apple (search for HU, keyword Eckankar).

Repeating a sacred, meaningful phrase that strikes a spiritual image in the consciousness. People have done this throughout history. Sometimes it is called prayer.

The ancient Chinese ECK Master Lai Tsi offered this verse (in The Shariyat-Ki-Sugmad, Book Two): “Show me Thy ways, O Sugmad; Teach me Thy path.

Lead me in Thy truth, and teach me; On Thee do I wait all day.

Remember, O Beloved, Thy guiding light And Thy loving care.

For it has been ever Thy will, To lead the least of Thy servants to Thee!”

Surrender. Spiritual surrender means giving one’s worries and cares to God and aligning the personal, human self with soul.

It does not mean giving up free will but, rather, allowing the divine to flow through every thought, word and deed. Acting consciously as a vehicle for God’s love dissolves fear and lifts the heart.

Staying spiritually strong, free and focused. Keeping focused on something higher than life’s challenges is a priceless, strengthening discipline. Spiritual contemplation, singing HU, embracing gratitude, and practicing compassion and surrender to the divine all lift us above the daily grind.

Soul—our true self—has the spiritual resources to stay balanced and happy even in tough times.

Elle Maurene, author of the visionary fiction novel Masters of the Golden Wisdom and member of the Eckankar clergy, works in marketing and sales and lives in North Phoenix. For information about Eckankar spiritual events and opportunities, visit EckankarArizona.org. To learn more about Eckankar, visit Eckankar.org. See ad, page 17.

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fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

D

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings.

Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

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Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole

foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed.

“If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

Winter Wisdom Tips From Stephanie Mansour: ■ If you know you’re going to be out for holiday cocktails and sweets, commit to eating an additional serving of greens, perhaps by putting extra greens in your lunch salad, eating sautéed spinach before you leave for the party or adding greens to your protein shake in the morning.

■ Set up a “self-care corner” in your home and stack it with motivational books, journals, candles and a cozy blanket. Designate this home sanctuary as a place you can go for peace, quiet and enjoyment without electronics.

■ My clients have enjoyed using meditation apps that focus on a topic. Insight Timer has meditations that focus on self-care, weight loss and sleep. I like the prayer app Hallow for people who are looking to improve their prayer life or do a meditation while praying.

From Ed Harrold: ■ Practice diaphragmatic breathing while walking, then take it into whatever exercise routine you enjoy. If you feel the need to mouth-breathe, slow down and reestablish a steady rhythm of breath.

■ Use your breath as a tool to stay in the present moment; don’t place energy on outdated thought-forms. Be aware that you are exactly what the world needs right now, and the gifts you bring to the table are always big enough.

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling

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December 2021

29

green living

Greening the Holidays How to Celebrate Sustainably

tanyajoy/AdobeStock.com

by Sandra Yeyati

W

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions.

If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ 30

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crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes.

After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice.

Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented in-

side a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decorations that may contain nonbiodegradable, petroleum-based elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax. The home will smell festive, fresh and healthful.

Thoughtful, LifeAffirming Gifts

Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, butterflies and other pollinators—green-thumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.

■ Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass ■ Water bottles and insulated containers made of stainless steel or glass ■ Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas ■ Stainless steel plates and bamboo utensils for sustainable picnicking ■ Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Environmentally responsible holiday shopping takes many forms.

Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste.

They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

December 2021

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natural pet

Toyland for Pooches Choosing Safe Playthings a Dog Will Love

by Karen Shaw Becker

M

practice trial-and-error to determine what type their dog prefers—and which are safest—from a mind-blowing selection of tugs, balls, discs, chews, puzzles, squeaky or stuffed toys and more. Because many pet stores welcome dogs, some pet parents even bring their four-legged family members along and allow them to sniff out their favorites.

It’s important to select a dog’s toys carefully, because not every option is a good choice.

For example, some dogs, especially large breeds, tend to rip soft toys apart within seconds to taste-test the stuffing. There are also dogs that can swallow small soft toys whole. A pup’s temperament, size and age all play a role in determining which toys are

safe, and there are also considerations based on the toy itself, such as materials used, size, shape and more.

Potentially Toxic Toys Pet toys are not regulated, so they can be made with virtually any material. Plastic toys, in particular, can be dangerous, because many contain endocrine-disrupting chemicals such as phthalates and bisphenol-A (BPA). Old or weathered toys such as those left outside leach higher concentrations of harmful chemicals.

While BPA-free toys are available, the toxin may have been replaced with similar—or even more toxic—chemicals, including bisphenol-S (BPS), so “BPA-free” unfortunately isn’t a reliable indicator of toy safety. Other adulterants found in dog toys include heavy metals like lead and formaldehyde.

Arno/AdobeStock.com

ost healthy dogs retain their love of play throughout their lives. Because canine family members can be loosely compared to perpetual human toddlers, it makes sense that they enjoy playtime no matter their age.

Most dogs are also fascinated, at least temporarily, with toys made just for them.

Some love to chase a ball or Frisbee and others like a good game of tug or stuffed toys. Most dogs seem to enjoy playthings that squeak when they bite them, possibly because the noise brings to mind the sound of captured prey, or perhaps because pet parents give their dogs extra attention when they “get their squeak on”.

Most dogs in the U.S. have lots of toys, and many pet parents

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When looking for new toys, choose those made in the U.S. out of 100 percent natural rubber, organic cotton or other eco-friendly and contaminant-free materials. Try the sniff test. If a toy being considered smells strongly of chemicals, put it back. Testing shows that some tennis balls made for pets contain more contaminants than those made for sports.

The best toys for pets are usually hand- made by individuals or very small companies and can be found at local farmers’ markets or sold regionally in small, independent pet stores. There’s no plethora of companies that produce 100 percent organic toys, but some great, allnatural toys can be found online.

What Dogs Seem to Prefer Researchers have discovered that regardless of the type of toy, once a dog is completely familiar with the sight, sound, smell and feel of it, boredom can set in. In addition, we may want to avoid “indestructible” toys the dog can’t make a dent in, because they enjoy toys they can pull apart and destroy, or those that are edible.

Offering a dog easily destroyed toys isn’t ideal, either, as they may accidently or intentionally ingest some of the non-edible pieces. A good alternative is recreational bones (large, raw chunks of beef and bison femur bones), which are quite enjoyable to most dogs, even though they’re not technically toys. Lick mats that hold a soft food treat are also a great environmental enrichment choice for dogs that tend to destroy toys quickly.

Treat-release puzzle toys, toys meant to be chewed and those that make noise or are edible (like a nontoxic dental bone) can also be good options, while toys that are hard, unyielding and silent will probably not be a big hit.

Don’t underestimate our human ability to stimulate a dog’s interests. A session of playtime—playing fetch, tug-of-war or hide-and-seek—will be far more stimulating to the pup than any toy could be.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

Tips for Selecting Safe Dog Toys These guidelines compiled by VetStreet.com are recommended by veterinarian Karen Shaw Becker to help in choosing toys that will keep a dog not only happy, but safe.

■ Choose toys that are the right size for your dog. Giving a small toy to a large dog poses a risk of inhalation and choking. Small balls are especially dangerous, as they can easily become lodged in your dog’s trachea. Generally speaking, you should choose large toys for large dogs and smaller toys only for smaller dogs.

■ Avoid toys that have small parts that can be chewed or pulled off and those with sharp edges or that can be chewed into sharp points.

■ When playing fetch, avoid toys that are heavy or hard enough to damage your dog’s teeth or injure him.

■ If your dog likes to de-stuff toys, be sure he’s not eating the stuffing. Some dogs really enjoy stuffing-free toys.

Toys That Require Close Supervision ■ Long, rope-like or tug toys, since they can become wrapped around your dog’s neck ■ Squeaky toys if your dog likes to play “rip out the squeaker” ■ Battery-operated toys, because if your dog manages to get the batteries out and swallows them, it can result in battery toxicosis ■ Tennis balls, which can be a choking hazard for large dogs, and the abrasive fuzz may wear down the teeth of an aggressive or persistent chewer ■ Frisbees and similar flying discs that may cause your dog to jump up and twist simultaneously, which can lead to leg and back injuries

Toys to Avoid ■ String, ribbon, pantyhose, socks and rubber bands, all of which can be swallowed and cause life-threatening complications in the digestive tract ■ Children’s toys (such as stuffed animals); they’re not designed to withstand the type of play dogs engage in ■ Toys stuffed with beads or beans ■ Rocks and sticks ■ Containers (including bags) large enough for your dog to put his head in; if it becomes stuck, he can suffocate ■ Tug toys for dogs with neck or back problems, such as herniated disks ■ Rubber toys with a hole in only one end, as they can form a vacuum that catches your dog’s tongue ■ Rawhide chews aren’t recommended for several reasons, including that they pose a high risk of choking and intestinal obstruction

December 2021

33

inspiration

Season of Light Celebrating the Soul of Winter

by Marlaina Donato

Marlaina Donato is an author and a composer of ambient holiday music. Connect at WildflowerLady.com.

kharchenkoirina/AdobeStock.com

I

nevitably, the wheel of the year turns with the nuances of the seasons hardly noticed in the blur of our busy days.

“Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living. Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center.

In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles. Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevolent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune system and helps to fight off the winter blues.

Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s problems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note.

Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul.

Revels Around the World: ■ The celebration of Soyal by the Hopi people of northern Arizona centers on purification, dancing and inviting the favor of the Kachinas, or protective nature spirits.

■ The ancient Persian festival Yalda celebrates family time and the triumph of the sun, with people staying awake to see the sunrise and eat foods such as pomegranates and nuts.

■ The Chinese festival of Dong Zhi, or the “arrival of winter”, is an ancient celebration of labor and the closing year.

■ The Ukrainian celebration of Malanka, or Orthodox New Year, is a type of Mardi Gras involving masks, costumes and singing from house to house.

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business directory

CLEANING SERVICES

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Business Directory, email PhoenixAds@NaturalAZ.com or visit NaturalAZ.com and download our media kit.

ALTERNATIVE MEDICINE DR. CHERYLEE LISONBEE

Chiropractic Physician, Neurotherapist 928-242-4389 • DrLisonbee@yahoo.com DrLisonbee.com

Appointments remotely or in person in Tempe and the White Mountains. Life-changing natural protocols for supporting you in improving health challenges with Fatigue, Type 2 Diabetes, Stress, Immune System, Childbirth, Pain, Sleep and more. See ad, page 13.

NATURAL MEDICINE & DETOX

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

We offer professional medical assistance with one of our Doctors of Acupuncture & Oriental Medicine, MD(H), or Classical Homeopaths. We also have several self-elect options for our many detox services. Please call to schedule a free 15-minute consult to learn what service might be the best option. See ad, page 17.

NATURAL PAIN TREATMENT AND DETOX

MacKenzie Kalt, Owner 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 • NatPainTreat.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.

SW HERB SHOP & GATHERING PLACE

148 N Center St, Mesa 480-694-9931 • SWHerb.com Store.SWHerb.com

Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 39.

ALTERNATIVE THERAPY MINDFUL INNERCHANGE

Mecca Wagner-Brown, CHt, CYT Alternative Therapy Practitioner 3100 W Ray Rd, Ste 261, Chandler 480-482-8925 • MindfulInnerChange.com

Mecca can help you change thoughts and behaviors so you may live your best life. Services include hypnotherapy and cognitive/behavioral modification as well as a possible combination of meditation, yoga and qigong. Complete program packages for smoking cessation and weight management offered. In-person and zoom options available. See ad, page 13.

QUANTUM WELLNESS ADVOCATE

Pietrina Taranto 314-276-8330 • SolexGlobal.com HelpingYourHealth44@gmail.com

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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.

BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com

Eco-friendly carpet and upholstery cleaning.

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Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 25.

COACHING WHITE STAR

Internationally Acclaimed Psychic Healer, Life Coach 617-697-8924 (Scottsdale) DivineLightMinistries.com

White Star is a Spiritual Elder, Mystic, Medium and Master Psychic and Healer with 40 years' experience. She offers profound clairvoyant readings covering any subject. She can heal many conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online.

DENTISTS MILLENNIUM DENTAL ASSOCIATES

Nicholas J. Meyer, DDS, DNM 5705 N Scottsdale Rd, Ste D-110, Scottsdale 480-948-0560 MillDental.com

Millennium Dental offers more than 40 years’ experience in holistic dentistry, including advanced general dentistry and an extraordinary knowledge of services found in complementary medicine. See ad, page 9.

MY DENTIST

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

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.

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MONTHLY PLANNER

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DOCTORS BUTTERFLY HOLISTIC CENTER

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KIM CARTER, MA, HTCP

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

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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.

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GLUTEN FREE GLUTEN FREE CREATIONS BAKERY

Vern Lang, Owner 10880 N 32nd St, Ste 39, Phoenix 602-626-7458 • GFCBakery.com

Delicious 100% gluten-free products. Many other food allergens and choices available, i.e., vegan, dairy free and grain free. Over 18 years of serving people with medical conditions or enjoying various food lifestyles. See ad, page 25.

PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

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

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PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com

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REAL ESTATE FENG SHUI REAL ESTATE

Jennie Richau, Associate Broker, CFSP Brokers Hub Realty, Phoenix 720-975-7070 • JennieRichau.com

As a Certified Feng Shui Practitioner, Jennie utilizes principles of Classical Feng Shui to find you a home where you will thrive, or sell your home quickly for the highest value. A truly unique way to buy or sell real estate! See ad, page 19.

SCHOOLS SOUTHWEST INSTITUTE OF HEALING ARTS

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TAKE ACTION TO REDUCE PESTICIDES IN SCOTTSDALE – Help to make Scottsdale the first city in Arizona that restricts the use of toxic pesticides. Details on how to sign the petition, collect signatures on your own, or volunteer for a signature collection event can be found at ScottsdaleBelieve.com.

Full petition at ScottsdaleBelieve.com/petition.

PRODUCTS WINTER EQUINOX SHIFTS ONCE AGAIN – Great time for aromatic blends to spark up cuddle season with a body rub or humidifier. How about an herbal bath? The options for an uplifted immune system and a happy life are endless. That first step to change starts with you. Visit HumanApothecary.com.

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Tempe Meadows Farmers’ Market 1490 E Weber Dr Saturdays & Sundays 8am-2pm TempeMeadows.com

Local Farmers’ Markets

The Barn at Power Ranch 3685 E Autumn Dr, Gilbert Wednesdays 4-8pm RaysMarket.com

123rf.com/lola1960

The Capitol Farmers’ Market 1700 Adams St, Phoenix Thursdays late Nov-Apr 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 Anthem Farmers’ Market 41703 N Gavilan Peak Pkwy Sundays Oct-May 9am-1pm Facebook.com/AnthemFarmersMarket 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 Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am GilbertMarket.com Goodyear Farmers’ Market 3151 N Litchfield Rd Saturdays Oct-May 8am-noon ArizonaCommunityFarmersMarkets.com

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High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425

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 10am-1pm Facebook.com/VerradoCommunityFarmersMarket

Mesa Farmers’ Market and Flea 526 E Main St Saturdays 8am-1pm (winter hrs) 7am-noon (summer hrs) MesaFarmersMarketAndFlea.com

Vincent’s Saturday Market 3930 E Camelback Rd, Phoenix Saturdays late Oct-early May 9am-1pm VincentsOnCamelback.com

Momma’s Organic Market Park West, 9744 W Northern Ave, Peoria Saturdays 9am-2pm MommasOrganicMarket.com

NORTHERN ARIZONA

Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 7am-11am ArizonaCommunityFarmersMarkets.com Phoenix Public Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 8am-noon PhxPublicMarket.com Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-6pm | Sunday 9am-4pm PowerrdFarmersMarket.com Roadrunner Park Farmers’ Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 9am-1pm | Jun-Sep 7am-11am Facebook.com/RoadrunnerParkFarmersMarket Sun City Farmers’ Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

Flagstaff Community Farmers’ Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon FlagstaffMarket.com Prescott Summer Farmers’ Market Yavapai College, Parking Lot D 1100 E Sheldon St Saturdays May-Oct 7:30am-noon PrescottFarmersMarket.org Prescott Winter Farmers’ Market Prescott High School, 1050 Ruth St Saturdays Nov-May 10am-1pm PrescottFarmersMarket.org Sedona Summer Community Farmers’ Market Tlaquepaque/Creekside, 336 Hwy 179 Fridays May-Oct 8-11:30am Sedona-Farmers-Market.com Sedona Winter Community Farmers’ Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays Oct-May noon-4pm Sedona-Farmers-Market.com

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