Natural Awakenings Metro Phoenix & Northern Arizona, June 2021 Edition

EE R HEALTHY LIVING F

MEN’S WELLNESS

INTEGRATIVE STRATEGIES THAT WORK

HEALTHY

PLANET

HEALING

DEPRESSION NATURALLY

PLANET-FRIENDLY Ways to Travel

E AT I N G

VEGAN ON THE ROAD

June 2021 | Metro Phoenix & Northern Arizona Edition | NaturalAZ.com

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CELEBRATING 27 years in THE business of

Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 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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14 DISCOVER YOUR

22

SOUL’S JOURNEY

16 INTEGRATIVE

HEALTH FOR MEN

Natural Approaches for Robust Vitality

19 ‘GUY-NECOLOGY’ Herbal Care for Men and Boys

20 THE DOLLARS AND

SENSE OF HEALTH CARE

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22 TRAVELING FOR THE PLANET

Sustainable Ways to Explore the World

24 CREATE A

DOG-FRIENDLY YARD

Plants, Paths and Play Areas to Wag a Tail

26 VEGAN ROAD-TRIPPING Travel Tips for Planet-Based Eaters

28 THE FIT GARDENER ADVERTISING & SUBMISSIONS

30 BEAT THE BLUES

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please email PhoenixAds@NaturalAZ.com.

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EDITORIAL SUBMISSIONS

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Backyard Workouts Good for Mind and Body

Drug-Free Ways to Treat Depression

CHANGE THE WORLD DEPARTMENTS 10 news briefs 12 global briefs 13 health briefs 14 business spotlight 15 eco tip 22 green living 24 natural pet

26 28 30 32 34 35 37 38

conscious eating fit body healing ways inspiration visit us online business directory classifieds farmers' markets June 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

Clean Freak

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

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

W

hen I read the article “Beat the Blues Naturally,” on page 30 in this month’s edition, I realized that I engage in a number of activities on a regular basis that help me both mentally as well as physically, but one in particular has surprising benefits—and that activity is cleaning!

Nobody could ever accuse me of being a clean freak (as we used to say back in the day), but my husband and I did start a new habit a number of months ago of routinely cleaning our home.

Prior to this, our abode would, admittedly, get neglected longer than it should. So, we decided that we were going to clean once a week on Sunday morning. Come rain or shine, it was to be part of our day.

The problem was, how to keep it up over time? The solution was, think about it differently! Now we both say it feels so good to have our home looking, feeling and even smelling better. Another big benefit is that it’s actually a bit of a workout—it gets us moving on a lazy Sunday morning and adds to our overall physical health.

We now have no problem when cleaning day rolls around because we know it will make us feel good physically and mentally, and it turns out to be one of the activities that primes us for the week. Who would have thought that this traditionally mundane activity would result in such a positive outcome!

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© 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

NOTE: In the May 2021 edition of Natural Awakenings, the article “Homeopathy to the Rescue,” on page 18, mentions the plant Aconitum napellus (also known as monk’s-hood, aconite or wolfsbane). Please be aware that all parts of this plant are extremely toxic and should not be ingested. Products containing this plant should be purchased only from a trusted source.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please contact us to find a location near you.

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

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

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

For example, June 10 is the deadline for all July edition submissions.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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news briefs

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Virtual Book Discussion on Animals Are Soul Too!

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ckankar in Arizona is hosting a free online discussion about the book Animals Are Soul Too!, by Harold Klemp, on Saturday, June 26, from 2 to 3:30 p.m., on Zoom. All are welcome.

Participants will have the opportunity to share their animal love stories and experiences, ask questions, or just listen as people explore stories of love, companionship and spiritual gifts from their animal friends.

To cover the entire book, there will be three classes with four chapters discussed per class. Participants do not need to have the book or read the chapters to attend; however, if interested, the book is available through EckBooks.org or Amazon.com.

States Klemp: “Soul exists because God loves It. It’s very simple. And when two Souls set up a bond of love, it is stronger and more enduring than eternity. It doesn’t matter if the two Souls are human beings or if one of them happens to be a bird, a dog, a cat, or another animal form.”

For the Zoom link/dial-in information, call facilitator Susanne at 877-300-4949 and leave a message or email her at Sneck997@gmail.com. See ad, page 25.

Advertorial

All-New Journeys at Embracing Your Journey Expo

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pend the day exploring all-new Journeys, and amazing mind-body-spirit products, services and vendors at Purple Lotus Productions’ next Embracing Your Journey Expo, which will be held on Saturday, June 26, from 10 a.m. to 5 p.m., at Sun Studios of Arizona, in Tempe.

Attendees can choose from two Journeys: Embracing Change or Past, Present, Future. Each Journey is limited to 25 attendees, and contains three mind-body-spirit workshops led by some of the Valley’s most well-known teachers. There is also the option to purchase workshops a la carte. In addition, two featured events are available for purchase: Gong Meditation and Medium Panel.

In its sixth year, the Embracing Your Journey Expo is a recurring holistic, wellness and metaphysical event in the Phoenix area with more than 40 practitioners, products, services and vendors ready to help support attendees on their path of learning, growing and discovery.

Cost: Each Journey is $60 (includes three workshops and expo admission); expo admission is $5; any single workshop or featured event is an additional $25. Location: 1425 W. 14th St. To purchase tickets, visit eyje6-26-21.eventbrite.com. For more information, visit EmbracingYourJourneyExpo.com. See ad, page 29.

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global briefs Offshore Wind Power Gaining Momentum

halberg/AdobeStock.com

An 800-megawatt project, Vineyard Wind, off the coast of Martha’s Vineyard, is awaiting final approval by the Army Corps of Engineers.

Laura Daniel Davis, principal deputy assistant secretary of land and minerals at the U.S. Department of the Interior, says, “The demand for offshore wind energy has never been greater.

The technological advances, falling costs, increased interest and the tremendous economic potential make offshore wind a really promising avenue.” Some two dozen offshore wind projects are in development along the East Coast.

According to the International Energy Agency, wind could provide more than 18 times the world’s present electricity demand and is well-suited to serve heavily populated areas.

For instance, almost 40 percent of Americans live near the coasts. Offshore wind power could assist in relieving the dependence on carbon-based sources of electricity and relieve congestion on the grid for Los Angeles, New York, San Francisco, Houston and Seattle. Offshore turbines are in open waters where wind is strong and abundant. As the technology has matured, the turbines have gotten bigger and further out to sea.

Blockage Busters

World’s Largest Dam Removal Project Underway

An agreement finalized in November 2020 between farmers, tribes and dam owners will result in the deconstruction of four aging, inefficient dams along the Klamath River in the Pacific Northwest to restore salmon runs that have been in decline. The Karuk and Yurok tribes have relied on the salmon for both sustenance and spiritual well-being throughout their history. The project also signals a decline in the hydropower industry, which does not seem as profitable as predicted with the emergence of more costeffective and sustainable energy sources such as wind and solar.

The World Commission on Dams released a report in November 2000 on the enormous financial, environmental and human costs and poor performance of large dams. The commission analyzed dozens of case studies and more than 1,000 testimonies regarding the outcome of trillions of dollars invested in dams. After decades of rapid construction, only 37 percent of the world’s rivers remain free-flowing. River fragmentation has heavily damaged freshwater habitats and fish stocks, threatening food security for millions of people and advancing the decline of other mammals, birds and reptiles.

jennife/AdobeStock.com

Gale Force

Mischievous Metal

The proposed Thacker Pass lithium mine in northern Nevada, the largest in the U.S., has passed a review by the Bureau of Land Management (BLM) and construction of mining facilities could begin later this year. But unhappy residents and conservation groups are filing lawsuits. Lithium Nevada expects to pump up to 5,200 acre-feet of groundwater per year, and critics say this may draw down groundwater levels and affect soils, streams and springs. In addition, other expected environmental impacts include groundwater pollution and detrimental impacts to sensitive wildlife.

The challenge is to quickly transition the U.S. economy to carbon-free energy sources by acquiring the vast mineral resources needed, such as lithium, cobalt and nickel for batteries, without endangering biodiversity or the health of nearby communities. John Hadder, executive director of Great Basin Resource Watch, one of the environmental nonprofits suing BLM over the Thacker Pass mine, says, “There is a lot of pressure to extract materials for what we consider to be the new energy economy, but we have to do it in a way which isn’t business as usual.” The goal is to get the federal government to do a more thorough review of the project so that the surroundings won’t become an arid, polluted wasteland.

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Luis Gutierrez/NortePhoto.com

Lithium Mining for Electric Vehicles Creating Tension

Improve Sleep with a Weighted Blanket

Research from the University of Queensland, in Australia, has found that peptic ulcers and irritable bowel syndrome, along with other gut disorders, are linked to depression.

The researchers analyzed health data from more than 450,000 people and found eight genetic variants that predispose people to peptic ulcers and other gut diseases, often with depression as a comorbidity.

Lead author Yeda Wu says the research supports a holistic approach to identifying and caring for patients with gastrointestinal diseases, noting, “As a medical student, I noticed how some patients’ gastrointestinal symptoms improved after psychotherapy or psychiatry treatment.”

kitsune/AdobeStock.com

Consider Depression Treatment to Fight Ulcers

Weighted blankets that provide a cozy, swaddled feeling have been big sellers during the trying days of the pandemic, and a new study verifies that they do provide mental health benefits. Researchers from Sweden’s Karolinska University tested 120 patients with depression, bipolar disorder, anxiety disorder or attention deficit hyperactivity disorder for four weeks. They found that a weighted blanked led to better sleep and reduced fatigue, depression and anxiety, and increased levels of daytime activity. Weighted blankets are comforters with tiny pellets or metal chains woven throughout so that weight is distributed across the body; researchers recommend using a blanket that is about 10 percent of a person’s body weight. ketut-subiyanto/Pexels.com

health briefs

June 2021

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business spotlight

Discover Your Soul’s Journey

by Jim Verghis

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arth is a school. Souls incarnate on Earth to gain experience—to learn, grow and evolve. It chooses its parents, family history, and place and time to be born to best support its chosen journey.

If you want to know your soul’s purpose, study your family patterns. If you want to evolve yourself, discover what you inherited by looking at the patterns in your eyes!

After all, everyone knows “the eyes are the windows to the soul.” Our work has shown that the eyes are a genetic blueprint of your family inheritance.

Using your family history as a blueprint, our system of healing and self-empowerment examines health history, body type and iris type to develop the roadmap to your life. Knowledge is power, especially when it concerns you and your family!

To better understand why your soul has chosen this lifetime, we study your family dynamics; ancestral history; birth order history; health history; and major accidents or illness.

All the major events that happen in your life are part of your soul’s journey. Health issues, pain and suffering are not just physical, they

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also contain the lessons we have yet to learn.

But the real power of any lesson is how it makes us feel, because the quality and development of our feeling body is key to our healing on the unseen levels. The more we are responsible for our feelings, the healthier our relationships—especially with our intimate partner.

To develop a healthy relationship with another person, we must first develop a healthier relationship with ourselves and what we feel. Developing a relationship with our feelings allows us to take care of ourselves first, and then ask for what we need from another without blame or judgment.

Knowing how to take care of ourselves begins to heal cycles of enmeshment, codependence and unhealthy relationships.

Intimate relationships are so challenging and exciting because our partner can help take us to greater levels of love and joy.

Conversely, they can also trigger pain like no one else.

For anyone on the path of self-discovery and spiritual evolution, your partner will give you plenty to work on, along with the companionship and love you create and de-

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serve. When we’re triggered, our partner is asking us to look at a part of our pain body.

At the most basic level, intimate relationships are an opportunity to see ourselves.

Because the only person you can change is yourself. You are not the first in the family to experience these feelings and relational dynamics. They have been in your family for generations. If you want to heal these patterns, we will help you find them in your eyes, originating from the ancestors with whom you share traits.

In my first book, Behavioral Iridology, Personality Assessment Through the Eyes, I outline the structural patterns that identify personality types along with the life lessons our soul has chosen, including which side(s) of the family they come from.

Our model will accelerate your understanding of your soul’s journey; what you are learning; and how to take a proactive role in healing yourself physically, emotionally, mentally and spiritually.

Join our community as we heal together with loving kindness for each other and our own pain. Healing takes on an entirely new meaning when you do it in a community of like-minded people sharing common values for embracing their lives consciously.

For a powerfully personal experience, join us for a free five-minute iris reading at the Embracing Your Journey Expo, which will be held on Saturday, June 26, at Sun Studios of Arizona, in Tempe.

We’ll keep an eye out for you!

Jim Verghis is a leading authority on how our family history and behavioral patterns affect our health, well-being and relationships. He has been correlating health issues and behavioral characteristics to patterns in our family history and iris of the eye since 1987.

Verghis has authored three books and taught nationally and internationally while maintaining a private practice in Payson and Scottsdale. For more information, call Verghis at 505-466-4344 or visit Behavioraliridology.com. See ad, page 11.

Advertorial

Rethinking Fireworks

Greener Ways to Celebrate the Fourth

THANANIT/AdobeStock.com

eco tip

potentially safer, quieter and less polluting alternative. European fireworks manufacturer WECO Feuerwerk (weco.de) is gradually replacing plastic components with compostable, plant-based fibers.

A particularly troublesome compound is perchlorate, which helps fireworks burn longer, but inhibits thyroid function after repeated exposure. A cleaner alternative is nitrogen, which produces less smoke and fewer dangerous byproducts. With less smoke, smaller amounts of toxic metal salts are needed to produce the brilliantly colored flames. For now, nitrogen-based fireworks are much more expensive and not widely used in outdoor settings. Indoor, low-smoke pyrotechnics are available through DMD Systems at AngelFire.com.

Planet-Friendly Alternatives

Synonymous with American Independence Day, fireworks have been around for thousands of years.

Earliest versions originated in China, where people tossed bamboo stalks into a fire to ward off evil spirits, which exploded as the hollow areas of the stalks heated up. Later, a Chinese alchemist invented gunpowder—a mixture of potassium nitrate, sulfur and charcoal—that when poured into bamboo sticks, created the first fireworks.

Environmental and Health Impacts Today, most fireworks are made of non-biodegradable plastics and harmful chemicals. When set ablaze, they release smoke and particulate

matter, polluting the ground, air and water. Viewing fireworks poses health risks, particularly to people with preexisting ailments. It’s best to watch them from far away and upwind of the launch site or indoors through a closed window. Pet owners lament the noise pollution these pyrotechnics produce, and every year injuries and fires result when people unsafely light their own rockets at home.

Greener Fireworks While climate-neutral fireworks don’t exist, some products are more ecofriendly. The Walt Disney Company has patented a new technology to replace gunpowder by using compressed air to launch fireworks—a

Drone light shows involve the launching of hundreds or even thousands of unmanned aerial vehicles equipped with powerful LEDs that light up the sky. The drones are reusable, silent and do not release chemicals. Because they are controlled digitally, an almost infinite combination of movements, colors and artistic expressions are possible.

Lasers can also paint the night sky.

The most compelling displays are done professionally, but a colorful and exciting light show can be created at home with a portable projector.

To add red, white and blue charm both indoors and out, solar-powered or LED string lights or lanterns can decorate the home.

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INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality

by Ronica O’Hara

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tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it.

Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis.

When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer.

But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide. “Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study.

SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling.

NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death.

INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

ERECTILE DYSFUNCTION Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care.

An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be hampered by such conditions as hypertension, diabetes, obesity, high cholesterol,

insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s.

Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar.

SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire.

NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin.

Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects.

INTEGRATIVE APPROACHES: An integrative strategy typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress.

A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies. Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

PROSTATE CANCER Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it.

Although it’s not as virulent as most other cancers, it requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says

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integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.”

with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks.

Men are far less likely than women to seek treatment and four times as likely to die by suicide. image courtesy off NeuroStar

SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, blood in the urine, erectile dysfunction or discomfort when sitting.

SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain.

NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of cofA patient receiving NeuroStar transcranial NEW RESEARCH: Men with moderate fee every day may be linked to a lower risk magnetic stimulation therapy. to high levels of what Russian researchers of developing prostate cancer, suggests a call “vital exhaustion”, marked by excessive pooled data analysis in the online journal fatigue, demoralization and irritability, are 16 percent more likely BMJ Open. A new urine test for prostate cancer is so accurate it to have a heart attack within 15 years. The risk doubles for men that could have eliminated the need for one-third of biopsies in a recent never married, were divorced or became widowed. study of 1,500 patients in the Journal of Urology.

INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression.

“It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects

DEPRESSION

of antidepressants.

Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

TO LEARN MORE Integrative cancer care: A four-part video lecture series by integrative oncologist Donald Abrams, M.D., of the Osher Center for Integrative Medicine at the University of California at San Francisco. Osher.ucsf.edu/patient-care/patient-care-team/ donald-abrams.

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Health self-quiz: Myles Spar, M.D., co-author of Integrative Men’s Health, offers a simple quiz that helps identify health problems and proposes integrative strategies. Tinyurl.com/ DrSparHealthQuiz.

‘Guy-necology’

to consume. Just a ¼ cup of pumpkin seeds a day, used regularly, will provide you with protein, healthy fats, fiber, zinc, selenium, magnesium and other necessary nutrients.

So, how can we increase our intake of these vital “manly” herbs? One popular way is to make a bite-size ball of nutrients/ energy and enjoy a few a day. Here is a quick, easy recipe. Feel free to add whatever you like, customizing it for your taste. And guess what? There is no cooking necessary!

Herbal Care for Men and Boys

verywhere you look in the herbal world, you will find lots of great information on herbs for women, children, elders, and even animals, but what about for men? What herbs and herbal protocols can men use—not only to get healthy, but more importantly, to nourish, strengthen and support the male physiology so they are less likely to get ill?

Herbalists may see 10 to 20 women to one man in herbal consultations, and in herbal classes there is often only one man for every 10 to 15 women. As women have traditionally been the nurturers and caregivers, this may account for these numbers.

Having said that, herbalists are seeing more and more men over the past few years who are looking for good information on using herbs for illness, but more importantly, to help maintain radiant health and vitality.

There are some great books written by reputable male herbalists that men can add to their herbal library, including the following: The Male Herbal, by James Green; Vital Man, by Stephen Harrod Buhner; and The Natural Testosterone Plan, also by Buhner.

According to these herbalists, many of the herbs used for women are excellent for the male body as well. According to Green, simple herbs like raspberry leaf, yarrow, mugwort, damiana, wild yam and St. John’s wort are just as appropriate for men as they are for women.

Many men come to herbalists with questions regarding phytoandrogenic herbs (to help boost their testosterone). Buhner provides great information and protocols on this subject in his book The Natural Testosterone Plan. Examples of herbs that can help include pine pollen, nettle root, tribulus, eleuthero and panax ginseng.

Environmental pollutants, poor diet and vaccinations, among other factors, have been affecting men with issues like erectile dysfunction and lack of libido, and of course, cause considerable concern for them. Again, Buhner shares great protocols using herbs

Zoom Balls (inspired by American herbalist Rosemary Gladstar)

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by Kathleen Gould and Madalyn Johnson

like muira puama, ginkgo and tribulus.

Let’s take a look at just one of these amazing herbs: muira puama, or more commonly referred to as “potency wood.” According to Buhner, this beautiful bark “has a history of use as an aphrodisiac and nerve stimulant in South American medicine.” He tells us that “muira puama’s primary benefits in erectile dysfunction are that it strongly relaxes and calms the body (which reduces stress effects on sexual arousal while promoting blood flow to the penis).”

And while we are talking about sexual arousal, let’s mention maca. This Peruvian root has been used as a performance enhancer for a very long time. It also supports a healthy libido and may improve energy and stamina. Maca is a good source of carbohydrates, contains a good amount of fiber, and is low in fat. It is also high in many essential vitamins and minerals, like vitamin C, iron, potassium and vitamin B6. It has also been used to help gain muscle, increase strength and improve exercise performance.

Have you heard about pumpkin seeds and their ability to increase the health of the prostate? They are loaded with the mineral zinc, which is needed to boost testosterone, build muscle and increase sperm count. So, you can see why this easily accessible and very affordable little seed is so good for men

¾ cup tahini ½ cup local raw honey 1 cup pumpkin seeds Pick your favorite four or five of the following: astragalus, eleuthero, ashwagandha, hawthorn, licorice, ginger, guarana, chia seeds, turmeric, maca and beet root. Add any of these powders that you like, probably just about two heaping tablespoons.

Put all the ingredients into your mixer and blend slowly until well combined— sticky but firm. Add more tahini or herbs to get the desired consistency.

Roll this “dough” into 1-inch balls. Roll the balls in maca powder, vitamin C powder, coconut or honey granules. Put in an airtight container and store in the refrigerator. Eat two to three a day.

With consistent use, these herbs will get men “back in the game” of life and feeling good.

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.SWHerb.com. See ad, page 11.

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by Paul Bernitt

H

ealth care is a major expense in North America. In fact, the average healthcare cost per U.S. citizen is $10,348 per year, which also happens to be the highest cost in the world. Healthcare costs increased by an average of 5.5 percent per year between 2019 and 2020 and are projected to rise by 5.7 percent annually between 2021 and 2029. Healthcare spending will represent 19.7 percent of our total economy by 2026. In 1990, healthcare spending represented only 12 percent of our total economy, which means that the cost of health care is exceeding the rate of inflation by about 1.2 percent per year.

You would think that if we are spending more on health care that our outcomes would exceed those of other countries that spend less, yet this not the case. The U.S. falls below the average defined by the Organization for Economic Co-operation and Development statistics comparing 34 countries in major health outcomes related to life expectancy. Out of 34 countries, the U.S. ranks 26th in life expectancy. While we are paying the most for our health care, we are getting

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somewhere around the worst outcomes for life expectancy.

A lot of blame gets placed on the healthcare system. As an example, there is a new disease called iatrogenic disorder that has been capturing a lot of attention lately. Iatrogenic disorder is an adverse complication resulting from medical errors, medications, or other medical treatment or intervention that would not otherwise occur without the treatment. Iatrogenic disorder has been identified as the third leading cause of death in the U.S. and this does not include all of the other side effects caused by the treatments. Some may seek to use this to blame the healthcare system for the high costs and poor results due to iatrogenic disorder, but the healthcare system is reacting to the effect, not the cause. The healthcare system is not the cause of the costs of high healthcare costs. To truly make a positive impact on the cost of health care, we must explore the science as it relates to cause.

According to the Centers for Disease Control, the leading causes contributing to chronic diseases—including diabetes, heart disease, cancer and respiratory diseases—

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which represent two-thirds of all deaths, are being overweight; having elevated blood pressure; a sedentary lifestyle; alcohol use; diets low in fresh fruits and vegetables and high in sugar, sodium and trans fats; and tobacco use. As you can clearly see, all of the causes contributing to the most prevalent chronic diseases are related to lifestyle.

Considering a medical crisis is the leading cause of bankruptcy, there is a lot we should be doing personally to protect our greatest asset, which is our health. The solution to the rising costs of health care is not to depend on the healthcare system to save us from our chronic conditions but to do everything we can to prevent them from occurring through personal lifestyle choices.

The cost of not managing our health goes far beyond money. There are the costs of not being able to do what we love, such as work, travel, being with people we care for, and living independently. The impact of poor health choices not only impacts us as individuals and as a country but will impact future generations as well. There is no medicine or medical procedure as powerful as living a healthy lifestyle, and living

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The Dollars and Sense of Health Care

a healthy lifestyle comes with no known side effects. It’s time to stop spending so much on healthcare costs and start making healthcare investments.

Healthcare investments include: • Focus your attention on prevention and early detection, which starts with an annual physical with your licensed healthcare provider.

• Eat a whole food diet consisting of at least three to five servings of fresh organic vegetables and two to four servings of fresh organic fruits.

• If you are known to have elevated blood pressure, purchase a blood pressure cuff and take your blood pressure at different times of the day, and create a blood pressure log to review with your licensed medical provider. Develop awareness by identifying potential triggers of blood pressure changes.

• If you have Type 2 diabetes, purchase a glucose monitor and test yourself at different times of the day, and create a glucose log to review with your licensed medical provider. Develop awareness by identifying potential triggers of glucose changes.

• Regular physical activity is important.

Consider purchasing a wearable device to track your movement. Many of the wearable devices will also track sleep and stress. Set realistic goals and monitor your progress over time. If you have difficulty moving, start with basic movements.

• If you drink alcohol, use sparingly or consider non-alcoholic versions of alcoholic drinks.

• Replace sugary drinks with plain water with fresh lemon or zero-sugar options with stevia. Increase energy by consuming polyunsaturated fats found in wild cold-water fish, organic-sourced vegetable oils, avocados, and raw nuts and seeds.

• If you are a man, maintain a waist circumference of less than 40 inches; if you are a woman, maintain a waist circumference of less than 35 inches.

• If you are a smoker, speak with your doctor about smoking cessation. If you are around a smoker, seek a way to be away from that person when he or she smokes

and ask him or her to smoke outside of enclosed areas that you occupy.

licensed healthcare provider before making any lifestyle changes.

Every dollar spent managing a disease is a cost, while every dollar contributing to a healthy lifestyle is an investment. The best way to reduce healthcare expenses is to make personal lifestyle investments focused on maintaining and improving your health and overall well-being. I hope you enjoyed this article and start making simple changes that will not only save you dollars but also make sense!

The content in this article is not designed to diagnose, treat or manage any medical condition or disease. Always consult your

Paul Bernitt, DHH, is the director of TriVita Clinic of Integrative Medicine, in Scottsdale.

The clinic offers televisits statewide and continues to provide not only televisits but onsite visits as well. The clinic uses both the Centers for Disease Control and Prevention and local guidelines to ensure safety and security for both its staff and patients. To schedule an appointment, call 480-337-4148. For more information, visit TriVitaClinic.com. See ad, page 4.

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Coming Next Month

JULY

Food as Medicine Plus: Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

June 2021

21

green living

Traveling for the Planet Sustainable Ways to Explore the World

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by Sandra Yeyati

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Take it Slow

Fly Direct and Economy

Don’t Overdo It

“Flying is the most carbon-intensive thing we can do in our lives,” says Holly Tuppen, author of Sustainable Travel: The Essential Guide to Positive Impact Adventures. To reduce emissions, she recommends flying direct in space-saving economy seats; taking longer, less frequent vacations; and using trains or other overland transportation whenever possible.

In another eco-friendly aspect of that excursion, Tuppen visited places that weren’t tourism hotspots. “From Venice to Bali to Mexico, there are examples of places that before the pandemic had too many visitors—more than the infrastructure could handle,” she says. “That’s a massive problem, because it harms the life of local people. When the cruise industry started to stop in Dubrovnik,

fter more than a year in social isolation, many of us are ready to hit the road, meet new people, fly to exotic locations and enjoy the sights and flavors of anywherebut-here. Although the travel industry is raring to serve pent-up demand, this unprecedented respite can be an opportunity to reset priorities. When choosing hotels, modes of transportation, places to shop and dine, and other activities, consider their sustainability.

Tourism need not harm the planet. With proper planning, it can enrich it while benefiting the people living in the places we visit.

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In 2010, Tuppen travelled around the world without flying for 20 months. “We walked, biked, sailed across the Atlantic, got on a container ship across the Pacific, took trains, hitchhiked—a whole heap of transport cobbled together,” she recalls. “It’s not that bucket-list idea of flying into a place, doing everything quickly and ticking off experiences. With slow travel, you’re letting the journey be part of the experience and inevitably, you meet more people along the way.”

Croatia, for example, local amenities like hairdressers and grocery stores became souvenir shops.”

education. “A stethoscope weighs less than a kilo, but it can touch 10,000 hearts,” she says.

Keep it Local

Book Kind Hotels

According to Tuppen, the needs of locals should take precedence over those of tourists. A related problem is tourism economic leakage. “If you spend $2,000 on a trip to Thailand, my hope would be that I’d be contributing $2,000 to the economy in Thailand, but in reality, the way that the tourism supply chain is set up, a huge proportion of that money will end up in the hands of international companies,” she explains. “Ideally, we should be looking for accommodations, experiences, stores, restaurants that are all locally owned rather than being part of an international chain. If you’re booking a hotel, 70 percent or more of the workforce should be local.”

Pack for a Purpose To help travelers express their gratitude to a community for their hospitality, Rebecca Rothney founded PackForAPurpose.org, which lists items locals need and the accommodations and tour companies that deliver them to more than 450 community projects worldwide.

Travelers dedicate a portion of their luggage space to carry in-kind donations and drop them off when they arrive at their hotel or meet their tour guide. Common items are medical and school supplies, as well as crafting materials for women to make and sell items like jewelry and trinkets, providing money to pay for their children’s

Finding sustainable accommodations can be challenging and time-consuming, but KindTraveler.com is helping to change that.

Recognized by Travel + Leisure as a 2020 Global Vision Award recipient, the hotel booking platform offers exclusive rates and perks from vetted, Earth-friendly accommodations when travelers make a nightly donation to a local charity that positively impacts the community visited.

“A $10 donation will provide care for a rescue kitten for one month in Belize, clean 250 pounds of trash out of a waterway in Sonoma, California, or provide 40 nutritious meals to individuals in need in New York City,” says co-founder Jessica Blotter. There are hundreds of participating hotels in 22 countries benefitting 70 global charities with an emphasis on fighting poverty, advancing environmental sustainability and reducing inequalities in communities.

“It’s a way to connect, feel good and have meaningful experiences, knowing that your travel dollars are leaving the destination better than before you arrived,” Blotter says.

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

June 2021

23

natural pet

Create a Dog-Friendly Yard Plants, Paths and Play Areas to Wag a Tail

by Karen Shaw Becker

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ackyards can be sanctuaries, filled with gardens and landscaping. For homeowners with dogs, consider “dogscaping”. It’s a term coined by landscape designer Maureen Gilmer of Palm Springs, California, who wrote the e-book The Dog-Scaped Yard. Gilmer points out that nobody asks Fido his opinion on how to landscape the yard, “yet he spends more time there than anyone else.”

The yard should be a safe and secure place for the family dog, so fencing may be necessary to give ample room to roam. Lawn chemicals on grass are linked to cancer in dogs, so those are best avoided.

Some people choose to go beyond grass to create a rich environment for the dog to explore. Gilmer recommends planting a meadow, complete with tall grasses and perennials, where the prized pet can investigate the terrain. Low troughs of wheat grass are good for a dog to nibble on and may discourage him from chewing on ornamental flowers and plants. Some dogs also enjoy rose hips from Rosa rugosa plants.

Flea-Repelling Herbs Many herbs were once known as “fleabane” because they could repel fleas. Plant a fleabane garden to discourage these pests from moving in and finding the dogs. “When my dog Dot rubs against them, I can smell the aromatic oils on her fur,” Gilmer notes.

Suitable plants for this garden include pennyroyal (Mentha pulegium), wormwood (Artemisia absinthium), tansy (Tanacetum vulgare), fleawort (Erigeron canadense), rosemary (Rosmarinus officinalis), sweet bay (Laurus nobilis) and eucalyptus. The plants can also be dried and added to a dog’s bedding for a more natural flea repellant.

When choosing the best locations for herbs and flowers, consider keeping about 18 inches around the border of the yard free from plants. Because dogs regularly tend to patrol the boundary of their territory, any plants on this trail may get trampled.

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Provide Thoughtful Areas for the Dog

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Dogs love to dig, but if it has become a problem, it could be because the dog is trying to uncover a cool spot to rest. Gilmer recommends being proactive by digging a shallow pit where a dog can comfortably fit in a shady spot. Line it with sand to prevent it from turning into a mud pit and keep it damp. In warm weather, a dog can retreat to this cooling-off spot.

A plastic kiddie pool can be a welcome addition for dogs to escape the summer heat. To incorporate it into the landscape, dig out an area and set it into the ground.

Another thoughtful addition is a post where a dog can mark his territory to his heart’s content. A large piece of driftwood or an upright log works well for this purpose. Logs are also useful as borders along planted areas where the dog is meant to stay out.

Pathways for the dog to run through are also important, as dogs will create their own routes if they are allowed to. Turn the walkways into proper paths by widening them to three feet. Consider creating a designated area in the yard for the dog to relieve himself.

When planting flowerbeds, put sturdier plants such as ornamental grasses at the edge, while putting more fragile plants in the middle, where a dog is less likely to run over them. Choose plants that are sturdy, but soft, without thorns or spines that could scrape a pet.

A doggy play area will also be much appreciated by a pup. Define it by using logs or stone blocks, then set out a few of the dog’s favorite toys for him to discover. For dogs that like to dig, teaching him that this is his play spot where it’s acceptable can save the gardens. Many four-legged diggers

enjoy having a sand pit or designated dig spot where they can express this natural behavior.

By paying careful attention to the plants and features in the yard, the perfect petfriendly environment can be created.

An outdoor area for pets must be free of hazards that could cause illness. This includes cocoa bean mulch, which contains the chemical compounds theobromine and caffeine, which are highly toxic to dogs and can be fatal.

Specific plants can also be poisonous to pets and can cause a variety of conditions, including diarrhea, vomiting, internal bleeding, respiratory distress, seizures, organ damage or failure, coma or death.

Research any plants in the yard for safety, and be sure to keep the yard clear of the following poisonous plants, as compiled by the Pet Poison Helpline, to create a backyard that’s both fun and safe for pets: • Autumn Crocus

• Kalanchoe

• Azalea

• Lilies

• Cyclamen

• Lily of the Valley

• Daffodils

• Oleander

• Dieffenbachia

• Sago Palm

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Plants to Avoid in Pet Yards

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. Learn more at DrKarenBecker.com.

You’re Invited…

Free Zoom Event • Public welcome Open ECK book discussion You may participate without the book

Saturday, June 26th 2:00 to 3:30 pm

Animals are Soul too!

Share your animal stories, ask questions, or just listen as we explore stories of love, companionship, and spiritual gifts from our animal friends.

Book is available on Amazon or www.Eckankar.org Contact Susanne at sneck997@ gmail.com or call 877-300-4949 to receive Zoom link/dial-in info.

June 2021

25

conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters

by Carol Sanders

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o maximize health and minimize our impact on the planet, a whole-food, plantbased diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.

Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores. Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plant-based side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies.

“We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances and what 26

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researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.”

To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.”

Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies.

“I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.”

According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of

dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots.

“Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined. There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.”

Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Japanese Noritos 2 sheets nori 1 tsp low-sodium miso paste ¼ cup cooked brown rice ½ small Persian cucumber, julienned 1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach) 1 tsp low-sodium tamari 1 tsp sesame seeds Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side. Slice into pieces to make them easier to eat.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

Almond Cinnamon Granola 1 12-oz jar unsweetened applesauce 10 dates, pitted 1 Tbsp vanilla extract 1 tsp cinnamon 6 cups plus 2 Tbsp thick rolled oats 1 cup sliced raw almonds (optional) 1 cup raisins (optional) Blend the applesauce, dates, vanilla, cinnamon and 2 tablespoons of oats in a blender until smooth. In a large bowl, combine the applesauce mixture with the remaining oats.

Spread mixture evenly onto dehydrator racks or baking sheets. Cook in a dehydrator set on high (160º F) for 7 to 8 hours or in an oven set at 225º F for 1½ hours until slightly brown and crunchy.

If using an oven, make sure to break up the granola and turn it every 15 minutes to ensure even cooking. Once cooked, add almonds and raisins, if desired.

Courtesy of Micaela Karlsen. For more information, visit MicaelaKarlsen.com.

Chocolate Chip Pumpkin Muffins 1 medium banana, mashed 15-oz can sweet pumpkin puree ¼ cup 100 percent pure maple syrup 1 tsp vanilla extract 2 cups gluten-free, all-purpose, whole-grain flour blend ½ tsp baking soda ½ tsp baking powder ½ tsp salt 1 tsp ground cinnamon ½ tsp ground nutmeg ¼ tsp ground ginger 1 cup dairy-free chocolate chips (grain-sweetened) Preheat oven to 375° F. In a large bowl, combine mashed banana, pumpkin puree, maple syrup and vanilla. In a small bowl, combine flour, baking soda, baking powder, salt, cinnamon, nutmeg and ginger. Transfer dry mixture to large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product. Fold in chocolate chips. Spoon batter into silicon muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove muffins from the oven and let cool for five minutes. Store in an airtight container.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

June 2021

27

fit body

The Fit Gardener

Backyard Workouts Good for Mind and Body

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by Marlaina Donato

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oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour.

Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

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Power Up Outside Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge. “Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending, kneeling and constantly getting up and down.

Initially, in the spring, there may be a lot

more intense physical labor involved to get a garden started, especially if you need to break ground. Keeping up with the weeding can be a good workout in and of itself.”

Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks. “The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

www.EckankarArizona.org

Aerobic Gardening With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally. “Incorporate some stretches when you’re raking and cleaning up before your session. Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph.

Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

Yoga in the Garden Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work.

A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.”

Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale.

Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems.

Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.”

Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com.

June 2021

29

healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression

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by Julie Peterson

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ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open.

Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The

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Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of Hull, declares, “The belief that antidepressants can cure depression chemically is simply wrong.”

Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression.

Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

Nature’s Medicine Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies, low thyroid function, food allergies or other issues.

Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression.

However, some herbs and supplements may also help.”

Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy.

Homeopathic remedies are more complex, personalized and diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Clean Food Improves Mood Several studies have found that eating a poor-quality diet high in processed meat, sweets, fried food, refined cereals and highfat dairy leads to a higher likelihood of depression. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, highquality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health.

Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate

foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger for mental health issues.

Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free Many studies have shown that exercise reduces the symptoms of depression.

Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support. Just 20 to 30 minutes of activity several times each week improves well-being. The best

news is that any movement helps—walking, tai chi, gardening, dancing—anything that feels good.

“Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.”

Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade.

Next Steps “Mental health requires the ‘whole enchilada’, as the saying goes. Bring it all in! I use crystals, music, meditation, chanting, massage, painting, images, vitamins, essential oils, prayer, food, exercise, nature, friends and psychotherapy to remind me that I am already whole. Yoga is just one ingredient in the enchilada of mental health,” says Rose Kress, owner and director of the LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your Inner Radiance with LifeForce Yoga. “If it brings you a sense of ease around your feelings of depression, use it. If you are not sure, ask your support network for help.”

Psychologists, support groups and counselors can be found through the Anxiety and Depression Association of America or by calling 1-800-662-HELP (4357), the national helpline of the U.S. Substance Abuse and Mental Health Services Administration. Both are free, confidential referral and information services.

Depression can become severe and warrant intervention. If someone is suicidal, stay with them and contact the National Suicide Prevention Lifeline at 1-800-273-8255, a 24/7 national network of local crisis centers, providing free and confidential emotional support to people in emotional distress.

Alternative modalities for depression could fill volumes, and they have. Check these out for more information: ■ Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks, by Drew Ramsey, M.D. ■ Ayurveda for Depression: An Integrative Approach to Restoring Balance and Reclaiming Your Health, by L. Eduardo Cardona-Sanclemente ■ How Come They’re Happy and I’m Not?: The Complete Natural Program for Healing Depression for Good, by Peter Bongiorno, ND ■ How to Heal Yourself from Depression When No One Else Can: A Self-Guided Program to Stop Feeling Like Sh*t, by Amy B. Scher ■ Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga,

by Amy Weintraub “While it may take dedication to embody the peace you seek, the glimpse of that peace can be enough to fuel you through the times you want to give up,” adds Kress.

June 2021

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inspiration

Simple Acts Can Change the World

by Julie Peterson

I

t’s easy to feel small and helpless in a world full of big problems, but there are simple, daily actions we can take to change it for the better.

BE THE CHANGE. If the park needs more shade, ask permission to plant a tree. If there is trash on the sidewalk, pick it up.

An eyesore building could be a community art project. The possibilities are endless. Sometimes the very things that we complain about can be turned into action items, improving conditions for everyone. Fix something.

CHOOSE GRATITUDE. It’s difficult to miss the news as it pops up on phones, computers and TV. But media outlets can offer a repetitive loop of negativity and conflict. When exposed to this for hours, it can erode faith in humanity and hope for the future.

To prevent feeling a sense of soul-crushing doom, we must tune out of the constant chatter. Select 30 minutes every other day to read news. We will become more positive if we spend the former news time listening to music or writing in a gratitude journal. Appreciate the good.

deliver a care package, donate supplies to a local nonprofit or simply smile at strangers. Give freely.

Every time we fix, appreciate, respect and give with a genuine heart, there is a ripple effect. Everyone we touch feels better.

Moving forward, these people likely will be kinder to others.

Envision each genuine act pouring forth like a wave of light, gathering momentum as others add their light. Imagine it can wash over the Earth, touching everyone. We can make a difference. Start now.

Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com), an assistant to the Wisconsin Kindness Angel and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

FIND COMPASSION. When there is no shortage of road rage, angry customers and political divisiveness, don’t engage. We never know what another person has gone through in life or earlier that day. Don’t be a judge; be a vector to peace. Let the driver merge, let others be right, let our buttons get pushed without escalating the situation. Loving kindness for others involves wishing them health, happiness and safety. It doesn’t need to be outwardly expressed; it can be an internal thought. Respect everyone.

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BE KIND. Perhaps there is someone that would appreciate a meal or help with chores. Offer time without expectation of a reward. Random acts of kindness can be done anonymously: pay the toll for the next car, NaturalAZ.com

June 2021

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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 MYSTICAL MEDICINALS

Mackenzie Dickson 14045 N 7th St, Ste 4, Phoenix 602-918-3791 • MysticalMedicinalsAZ.com MysticalMedicinalsAZ@gmail.com

Mackenzie is a certified herbalist and certified crystal healing practitioner. She practices the ancient art of Laying On of Stones in which crystals are placed on and around your body during a guided meditation. This practice results in profound energetic shifts that initiate and support your body’s natural healing process. See ad, page 29.

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 23.

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 and page 33.

SALT CHALET ARIZONA

Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 SaltChaletArizona.com ArizonaLeechTherapy.com

Our rooms are coated from floor to ceiling with multiple layers of pure, untreated salt from the Dead Sea. Providing relief for many health conditions. See ad, page 33.

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 11.

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 15.

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. Must have COVID vaccination.

BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com

Eco-friendly carpet and upholstery cleaning.

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

Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 13.

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 Dr. Jay Valiyaparambil, DMD 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.

June 2021

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NATURAL DENTAL PARTNERS

KIM CARTER, MA, HTCP

Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • MyNaturalDentist.com

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

Dr. Mahn takes the time to listen to your concerns and uses his extensive experience to help you achieve better health. Author of A Healthy Mouth—The Missing Link to Optimal Health, he utilizes the latest advances in dentistry (low-dose digital X-rays and single-visit biocompatible restorations) to deliver the highest level of holistic dental care.

Check the calendar of events page on his website for upcoming seminars. See ad, page 5.

Kim Carter is a Psychic and Healing Touch Certified Practitioner providing grounded, down-toearth guidance to those in transition or needing some clarity. Her intuitive readings offer insight into innate strengths, as well as challenges in moving forward.

Her compassionate, practical approach helps clients step into their authentic power to create balance and harmony in body, mind and spirit.

PHOENIX BIOLOGICAL DENTISTRY

GLUTEN FREE

Dr. Maryam Hamdan, DMD 301 E Bethany Home Rd, Ste A-132 602-900-1857 • Info@PhxBiologic.com PhxBiologic.com

Providing personalized, holistic dental services in a relaxing and comfortable environment. We provide all aspects of general and cosmetic dentistry along with biological procedures like safe mercury amalgam removal, ozone therapy, use of platelet-rich fibrin, and many more. Call today to schedule your new patient appointment. Dr. Hamdan is a member of IAOMT, HDA, IABDM and is SMART certified.

See ad, page 6.

DOCTORS BUTTERFLY HOLISTIC CENTER

Melanie Icard, NMD 1430 E Missouri Ave, Ste B127, Phoenix 480-599-8370 • PhoenixAntiAging.com

Dr. Icard specializes in holistic anti-aging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, and sexual health regeneration. She has extensive training in biological medicine, peptides, PRP, aesthetics and ozone therapy. See ad, page 15.

ENERGY HEALING ALORALOTUS AWAKENINGS SOUL HEALING STUDIO

GLUTEN FREE CREATIONS BAKERY

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

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 11.

RETREATS SOUL HEART COLLABORATION

Jamie Allen Bishop and Shary Fromm Private Retreat Center, Sedona Info@SoulHeartCollaboration.com SoulHeartCollaboration.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 13.

Are you looking for lasting peace and happiness? At Soul Heart Collaboration, we believe living a joyful, legacy lifestyle creates a global impact of value, gratitude and love. We offer hybrid retreats with virtual content and in-person speakers to support the butterfly effect of your personal transformation journey. See ad, page 11.

PEST CONTROL

SCHOOLS

ARIZONA ORGANIC PEST & TERMITE CONTROL

SOUTHWEST INSTITUTE OF HEALING ARTS

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

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

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 23.

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

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

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

4310 N 75th St, Ste 115, Scottsdale 917-202-3289 • AloraOrganic.com

Lorina Quigley is a psychic clairvoyant healer, teacher and empath who has honed her skills over many years.

Sessions usually consist of energy reading, clearing and healing with past-life information about wounds and gifts and life purpose. She also helps to create a greater connection to higher self, guides and soul reconnection. See ad, page 23.

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

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SPIRITUAL CENTERS ECKANKAR

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

Eckankar is an active, individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of SelfDiscovery and God-Discovery, and beyond. Come along and discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure. See ad, pages 25 and 29.

THE SUMMIT LIGHTHOUSE® OF PHOENIX

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

Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, page 13.

UNITY OF MESA

Psychic healer with more than 30 years’ experience will psychically remove your traumas permanently—all by phone. Normal session duration is one hour. Cost is $60 an hour. Guaranteed results.

No payment for no results. Contact AllphaOmega@yahoo.com and include your phone number and time available for call. Free consultation. Free introductory session.

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Classifieds: $39/month (50 word max. including title and contact info.).

Print magazine only. Email listings by 10th of month prior to publication to PhoenixAds@NaturalAZ.com

ADVERTISE HERE – Are you hiring, renting office space, selling products, offering services, or in need of volunteers? Advertise your business needs in the Natural Awakenings classified ads section.

STRESS CLEARING

Traumatic incident clearing AllphaOmega@yahoo.com StressClearing.com

We are a progressive, New Thought, spiritual community, exploring universal principles and practices. We offer practical spiritual teachings for meaningful and prosperous living. Sunday services, youth programs and a wide variety of classes are available each week. ALL are welcome here. See ad, page 21.

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SPIRITUAL HEALING

2700 E Southern Ave, Mesa 480-892-2700 • UnityOfMesa.org

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.

EMPOWERED LIVING – Live your life in a way that you choose by joining our team of professionals that equip you with the tools to live life to the fullest with flexibility to work from anywhere. Text 904-310-8243 to receive free information with zero obligation. ~Sabrina FENG SHUI – Judith Longo, World-Certified Feng Shui Consultant featured in the New York Times, activates home and business spaces to create harmony, success, empowerment, health, relationships, prosperity and well-being. To schedule a professional 2021 consultation, contact Judith at JudiLongo88@gmail.com or visit JudithLongo.com/feng-shui.

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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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