Natural Awakenings Phoenix & Northern Arizona, May 2019 Edition

FR EE

HEALTHY

LIVING

HEALTHY

PLANET

HER SOUL IN BLOOM Self-Care for All Stages of Life

e u s s I s s e n l l Women’s We

CHATTY PLANTS

VISION QUEST

Eating for Healthy Eyes

How and When They Communicate

May 2019 | Phoenix & Northern Arizona Edition | NaturalAZ.com

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“We believe that every woman deserves to feel her best. We help women over 40 struggling with health and hormonal issues to reclaim their health and their life using natural therapies.�

-Dr. Andrea Purcell, N.M.D.

Contents

Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 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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16 HEALING DIABETIC ULCERS WITH THE CELLSONIC SHOCK WAVE MACHINE 18 HER SOUL IN BLOOM

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Self-Care for All Stages of Life

21 CREATIVE CALM WITH ZENTANGLE

22 HAIR LOSS IN MENOPAUSE 23 THE MOTHER OUR SOULS NEED Connecting With the Energy That Made Us

24 ARE YOUR LIFESTYLE HABITS

CAUSING YOU TO BE DEPRESSED?

Consider These Natural Tips for Alleviating Melancholy

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27 NATURAL WAYS TO MANAGE STRESS AND ANXIETY

28 TAP YOUR WAY TO WORTHY 30 PETER SAGAL ON Running Toward Mindfulness

32 TOXIC LEGACY

Breast Implant Warriors Unite

34 CBD FOR PETS

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What We Need to Know

ADVERTISING & SUBMISSIONS

36 WHEN EMOTIONS ARE PHYSICAL

Bodywork for Trauma and Grief

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Deadline for ads: the 10th of the month.

38 VISION QUEST

EDITORIAL SUBMISSIONS

Discover Their Secret Language

Email articles, news items and ideas to: PhoenixEditor@NaturalAZ.com.

Deadline for editorial: the 10th of the month.

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Submit calendar events online at NaturalAZ.com.

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Eat a Rainbow of Color for Healthy Eyes

40 PLANTS TALK

42 GARDENING FOR KIDS The Fun of Growing Their Own

DEPARTMENTS 10 news briefs 11 action alerts 12 health briefs 14 global briefs 15 eco tip 16 product spotlight 23 inspiration 30 wise words

32 healing ways 34 natural pet 36 fit body 38 conscious eating 40 green living 42 healthy kids 44 calendar 45 classifieds 48 resource guide May 2019

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HEALTHY LIVING HEALTHY PLANET

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Patrick Floresca COPY EDITOR Sara Gurgen WEBSITE Kyle Hass Rachael Oppy

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

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman COO/ FRANCHISE SALES Joe Dunne

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© 2019 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.

letter from publisher

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other’s Day is nostalgic for me because I lost my mother at the age of 66 to pancreatic cancer—she didn’t smoke or drink, and she ate well, so it was an incredible shock at the time. This month’s article, “The Mother Our Souls Need,” on page 23, reminds me of how my mother and I both connected to the Earth, and to each other. I would like to share my Mother’s Day story with all of you.

As a little background, I was about 5 years old when my mother and I started taking horseback riding lessons. Well, this turned into a lifetime of owning and riding horses, and it was a hobby that we could share.

We lived in an area with cold winters, so the horses would get big, furry coats, including long “feathers” on their legs. In the spring, the shedding started—hair everywhere, with a good dose of ground-in mud! One year, my mother said, “I know what you can do for me on Mother’s Day that would be better than going to lunch: Trim the winter hair off of Blue’s legs and shave his mane.” Blue was her Appaloosa, and he didn’t have much of a mane, just the odd tuft sticking straight up in the air. The hair on his legs was also spotty, so generally speaking, he looked pretty rough in the spring.

I thought this Mother’s Day option was a great idea because we could spend time together with our horses, be outside in the fresh air, and accomplish something at the same time. From her perspective, the best part was that I was handling the hair clippers. She admittedly wasn’t very handy with them, so there was always a chance poor Blue would end up looking even rattier by the end of the session if she was at the helm!

The day was a big success, and we made it our yearly tradition. It was always that way though with us—we’d rather be outdoors than doing pretty much anything else. It was a good way to grow up, and later on, I would gain strength from my strong connection with the environment, which I believe originated from the time my mother and I spent together with the Earth and our animals.

I miss her dearly, but I am blessed that we got along so well and shared many fun times together, even when we were up to our eyeballs in mud and horse hair.

Happy Mother’s Day!

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

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

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

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

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

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

The Energy Codes

he Spur Cross Ranch Conservation Area is the newest addition to Maricopa County’s Regional Parks System.

The conservation area encompasses 2,154 acres of diverse, rugged upper Sonoran Desert. The north Valley location contains fascinating archaeology sites and lush riparian areas along Cave Creek, which flows throughout the winter months. Remnants of early mining and ranching, from which the park gets its name, are still apparent in the park.

This area is a must see for all wildflower lovers in the spring.

The abundant vegetation present in the conservation area provides a rich habitat for a diverse assemblage of wildlife.

While the Spur Cross Ranch Conservation Area does not offer a nature center, its sister park, Cave Creek Regional Park, does.

Location: 44000 N. Spur Cross Rd., Cave Creek. For more information, including hours and park entry fees, call 602-506-2930 or visit MaricopaCountyParks.net/park-locator/ spur-cross-ranch-conservation-area.

Hiking with Dogs at Lost Dutchman State Park

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n Monday, May 20, from 8 a.m. to 10 a.m., there will be a dog-friendly hike starting at the Cholla Day Use Area and following a social trail down to the Crosscut Trail toward First Water Road and back. The hike will be approximately 4 miles round trip and will last two to three hours, allowing for lots of playtime for the dogs. Make the most of this opportunity to get your dog used to hiking and socializing with other dogs while you get some exercise! New dog owners can also have their questions answered on safely hiking with dogs. There is no water along this route, so make sure to bring enough for you and your pet. Don’t forget a 6-foot leash, doggie bags, and a pocket tool if you have one.

Location: 6109 N. Apache Trail, Apache Junction. For more information on this event and other Arizona State Parks events, visit AZStateParks.com.

West Valley Women’s Health and Beauty Expo

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he 19th annual West Valley Women’s Health and Beauty Expo will be held on Saturday, May 18, from 9 a.m. to 4 p.m., at the Glendale Civic Center. The expo, which will feature a variety of products and services, is designed for women of all ages to come together, bond, be educated, be inspired and uplifted while still enjoying things women love to do. Whether it is for fashion, beauty, lifestyle or health, the Women’s Health and Beauty Expo will bring together these resources in one place.

Cost: Admission and parking are complimentary. Location: 5750 W. Glenn Dr., Glendale.

For more information, call 602-625-3000 or visit WomensHealthAndBeautyExpo.com.

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n Sunday, May 19, international speaker, master of bioenergetics, and national best-selling author Dr. Sue Morter will teach attendees how to change their life by changing their energy. In addition to leading the 9 a.m. and 10:45 a.m. morning services at Unity of Mesa, Morter is offering an afternoon workshop based on her lifechanging work, The Energy Codes, from 1:30 to 4:30 p.m.

Rooted in her 30-plus years of healing work in private practice, coupled with a life-changing awakening during deep meditation nearly 20 years ago, Morter helps redirect the flow of energy patterns in the body to activate full human potential. Her internationally taught Energy Codes work is a powerful codified process that teaches people to tap into their natural healing abilities and embrace their power as true creators of their life by retraining the mind to awaken to the true, soulful self.

Pain, disease and discomfort are simply cases of energy not flowing freely in our system. This can happen when we’re not living from our true, innate nature—that of the soulful self. To help reawaken this connection and liberate the energy flow, Morter blends concepts of quantum science and ancient spiritual wisdom into practical how-to applications that have the ability to change your life and the reality you see and engage in. As you awaken to your truth and reestablish energy flow, healing happens on every level, allowing you to step into your greatness as the true creator of your life experience.

Location: 2700 E. Southern Ave., Mesa.

For more information, including cost, call 480-892-2700 or visit UnityOfMesa.org.

See ad, page 31.

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Establish Essential Energy Flow for Healing and Transformation

AZStateParks.com

Spur Cross Ranch Conservation Area

WomensHealthAndBeautyExpo.com

news briefs

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MaricopaCountyParks.net

AZStateParks.com

WomensHealthAndBeautyExpo.com

local action alert

action alert

Take Action to Reduce Pesticides in Scottsdale Are you concerned about toxic pesticides in our soil, water, air and food?

Approximately 160 communities in more than 20 states restrict the use of toxic pesticides. Scottsdale BELIEVE, a grassroots group of Scottsdale residents, is working to make Scottsdale the first in Arizona.

The group takes its name from a Barry Goldwater quote: “While I am a great believer in the free enterprise system and all that it entails, I am an even stronger believer in the right of our people to live in a clean and pollution-free environment.”

Local governments are pre-empted by Arizona state law from regulating pesticide use on private property, but they can control pesticide use in their municipal operations. Scottsdale BELIEVE has organized a petition drive to ask the Scottsdale City Council to curtail the use of herbicides and other pesticides on municipal properties, such as parks and athletic fields, by adopting a “least hazardous first” policy. Under this tiered approach, nonchemical strategies are employed first and higher toxicity chemicals are used only when necessary to preserve public health and safety.

The group hopes the “least hazardous first” approach will spread from Scottsdale municipal operations to school districts, homeowners associations, and other municipalities. But first, the group must achieve success with the city of Scottsdale.

If you are a Scottsdale resident and would like your city to curtail its use of herbicides and other pesticides, take this opportunity to make your voice heard.

On the Brink

Monarchs Need Species Protections

Being listed as part of the Endangered Species Act would protect monarch butterflies. In the 1980s, about 4.5 million butterflies spent winters along the California coast.

This season’s stay is shaping up to consist of only about 30,000.

Fully 99 percent of the species listed under the Endangered Species Act of 1973 are still with us today. To urge the U.S. Fish and Wildlife Service to give monarch butterflies the proven protection of the Endangered Species Act in June, sign the petition at Tinyurl. com/ProtectTheMonarchs.

For details on how to sign the petition, collect signatures on your own, or to volunteer for a signature collection event, visit ScottsdaleBelieve.com.

The group also welcomes the support of local businesses where people can sign the petition during business hours. See the full petition text and illustrative graphic at ScottsdaleBelieve.com/petition.

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tension from 32 percent to 46 percent. American heart disease deaths rose from 836,546 in 2015 to 840,678 in 2016. Studies show that about 80 percent of all cardiovascular disease can be prevented by controlling high blood pressure, diabetes and high cholesterol, along with healthy practices like not smoking, says the AHA.

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Forty-eight percent of American adults have some form of cardiovascular disease, reported the American Heart Association (AHA) in its annual update. The increase is partly due to 2017 updated guidelines redefining high blood pressure as greater than 130/80 millimeters of mercury rather than 140/90, which raised the number of Americans with diagnosed hyper-

Women in menopause that are mindful and nonjudgmental of their thoughts are less irritable, anxious and depressed, reports a Mayo Clinic study recently published in Climacteric, the journal of the International Menopause Society. Researchers gave questionnaires to 1,744 menopausal patients 40 to 65 years old and found that those with higher mindfulness scores struggled less with common menopausal symptoms.

Mindfulness didn’t lower hot flash and night sweat symptoms, however.

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Mindfulness May Ease Menopausal Symptoms

U.S. Heart Disease on the Rise

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Simply changing a diet to include more fruit and vegetables can boost mental well-being, say British researchers from Leeds and York universities. Examining health data of 40,000 people, they concluded those that eat more produce have a better psychological state, and that eating just one extra portion of fruits and vegetables a day could have a positive effect equivalent to around eight extra days of walking a month for at least 10 minutes at a time. A meta-analysis of 16 studies by the UK’s University of Manchester found the moodboosting effect was particularly strong for women, and it worked with different types of diets, indicating a particular approach is not necessary. When dietary changes were combined with exercise, even greater improvements resulted.

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Japanese researchers interviewed 1,003 Tokyo women over 70 years old about which of 16 types of exercise they did, including dancing, calisthenics, jogging, golf, ball games, hiking, yoga, bicycling and tai chi. In eight years of follow-up, those that danced were 73 percent less likely to be classified as impaired in any of the “activities of daily living” such as walking, cooking, dressing and bathing—a result not produced by the other physical activities. “Dancing requires not only balance, strength and endurance ability, but also cognitive ability: adaptability and concentration to move according to the music and partner; artistry for graceful and fluid motion; and memory for choreography,” writes lead author Yosuke Osuka, of the Tokyo Metropolitan Institute of Gerontology.

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Dancing Prevents Senior Decline

Fruits and Veggies Boost Moods

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health briefs

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Selenium and CoQ10 Provide Lasting Benefits

Walking, cycling, climbing stairs and other aerobic activities may improve brain function not only in older people, but also in younger folk, according to a Columbia University study published in Neurology. The study recruited 132 people between 20 and 67 years old that didn’t exercise and had below-average fitness levels. Half stretched and toned four times a week for six months and half exercised aerobically on a treadmill, stationary bike or elliptical machine. When they were evaluated for their executive function thinking skills—regulating behavior, paying attention and achieving goals—the aerobics group improved twice as much as the stretching group. “The people who exercised were testing as if they were about 10 years younger at age 40 and about 20 years younger at age 60,” says study author Yaakov Stern, Ph.D.

Swedish seniors that took coenzyme Q10 and selenium during a four-year study were still benefiting 12 years later with a reduced cardiovascular mortality risk of more than 40 percent.

In the original study, Linköping University researchers gave 443 independently living seniors over 70 years old either a placebo or 200 milligrams of CoQ10 and 200 milligrams of selenium per day. Those on the supplements showed a reduced risk of dying from cardiovascular disease, improved heart function, less hospitalization, more vitality and a better quality of life. Twelve years later, the researchers examined autopsies and death certificates, and found the supplement-takers had a lower risk of death compared to the placebo group, even if they had diabetes, high blood pressure or ischemic heart disease.

Prenatal Yoga Reduces Caesareans and Labor Pain

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Exercise Improves Young Brains, Too

First-time mothers that practiced yoga beginning in the 30th week of pregnancy had fewer caesareans, fewer low-weight newborns and milder and briefer labor pains. They were also less likely to require painkillers or labor inducement. The Mangalore, India, hospital study, published in The Journal of Alternative and Complementary Medicine, included 150 women 20 to 35 years old that were pregnant for the first time and had no prior yoga experience. Half of the women did not do yoga, while the other half took 30-minute yoga classes once every week or two. Women in the yoga group were also more comfortable after giving birth.

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Dim Prospects

Avian Senior Citizen Astounds Again

Being at least 68 years old didn’t deter Wisdom, a Laysan Albatross, from recently hatching another chick. The world’s oldest known banded wild bird, which roosts at the Midway Atoll National Wildlife Refuge, in Hawaii, has birthed and raised more than 30 chicks in her lifetime. She and her mate-for-life Akeakamai spent about two months incubating the new egg, and now they’ll raise the chick for five to six months before it flies out to sea. It is uncommon for albatross to return, lay and hatch an egg every single year, but the pair has produced a chick each year since 2006, say U.S Fish and Wildlife Service officials.

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Nuclear Testing Linked to Radioactive Milk

The hundreds of nuclear bombs detonated on a remote Nevada test site during the Cold War produced radioactive fallout that led indirectly to the deaths of 340,000 to 690,000 Americans, concludes a recent study by economist Keith Meyers, Ph.D., of the University of Southern Denmark.

Meyers conducted the research for his doctoral dissertation while attending the University of Arizona. By combining National Cancer Institute data measuring the radioactive element Iodine-131 in local cow milk with county-by-county mortality data, he found heightened death rates in the Midwest and Northeast between 1951 and 1973. The finding suggests that airborne radiation contaminated pastures that, in turn, made milk radioactive and led to the human ingestion of slow-acting, but fatal radioactive isotopes. In comparison, an estimated 200,000 to 350,000 people in the Japanese cities of Hiroshima and Nagasaki died directly from the atomic bombs dropped on August 6 and 9, 1945, respectively.

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Hatching a Record

Poisoned Pastures

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As the Appalachian economy struggles with the loss of three-fifths of its coal mining jobs in the last three decades, a surprising option is emerging for some: beekeeping. The Appalachian Beekeeping Collective offers beekeeping training, including bees and equipment and ongoing mentoring, for displaced coal miners and low-income residents of mining towns; so far, about 35 people are participating. Landowners are donating property for the beehives, which will be maintained without pesticides or antibiotics. Honey from a single hive can bring in about $750 a season, or $15,000 per 20, and additional money can be made selling the beeswax for candles and lip balm. The beekeeping collective is part of Appalachian Headwaters, a nonprofit formed in 2016 with a $7.5 million lawsuit settlement from coal mine operator Alpha Natural Resources for violations of the Clean Water Act. The money has been used to fund environmental restoration projects and to develop sustainable economic opportunities in the coal mining communities of West Virginia.

Higher federal standards for energy-efficient light bulbs established two years ago are in the process of being rolled back by the U.S. Department of Energy, part of a move toward widespread deregulation by the current administration. Consumers stand to lose about $100 per household per year in electric bill savings if the higher standards are not implemented, say critics. The wasted energy could result in more power plant pollution, which harms the environment and contributes to health problems like asthma. The plan would also stifle innovation, eliminating a powerful regulatory incentive for manufacturers and retailers to invest in high-quality, energy-efficient LED light bulbs.

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Miners Becoming Beekeepers

Light Bulb Standards Weakened

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Post-Coal Cash

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global briefs

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Human Composting at the End of Life

Washington is poised to become the first state to make it legal to compost human remains. A bill allowing for the process, called natural organic reduction, as well as another called water cremation, has passed the state senate and is making its way to the house for a vote. Human composting involves placing a body in a tubular vessel and covering it with natural materials like wood chips and straw. Over several weeks, microbial activity breaks down the body into about a cubic yard of soil. Recompose, a company that wants to offer the practice as an alternative to traditional methods, worked with Washington State University to test its safety for environmental and human health. Six people donated their bodies for the study. The method alleviates much of the carbon footprint associated with both cremation and traditional casket burial.

Bear Blitz

Climate-Challenged Polar Bears Invade Town

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Beyond Green Burial

About 50 polar bears that usually hunt seals from ice floes have found new cuisine in the garbage dumps in the remote Russian island military town of Belushya Gubam, about 1,200 miles northeast of Moscow. Its 2,000 residents, long accustomed to the occasional bear strolling through, now call it a “mass invasion” as the curious bears peer into windows, stare down barking dogs and dig through trash.

Russia’s environmental response agency has sent in a crisis team that is studying how to remove the bears without killing them. The Barents Sea that the bears inhabit is undergoing what a recent study called a “rapid climate shift” from Arctic Ocean temperatures to warmer Atlantic Ocean-like temperatures; the entire western side of the island is now ice-free year round.

eco tip

Skip the Slip

Digital Receipts Gain Momentum Compared to newspapers, magazines and junk mail, retail sales receipts may seem inconsequential in their use of trees and their footprint on the environment.

Yet, getting and handling that tabulation of a sale is a health hazard that contributes to landfills.

Certainly, some receipts are required for tax records and product returns, but the vast majority serve no future purpose; there’s also a better and safer option than paper.

Treehugger.com reports the annual waste from receipts in the U.S. totals 686 million pounds, and that skipping receipts would save 12 billion pounds of carbon dioxide, the equivalent of 1 million cars on the road. The problem is getting worse as many retail outlets include special offers and other promotional information on receipts, making them longer and the corresponding amount of paper used greater.

The Ecology Center, an educational nonprofit located in San Juan Capistrano, California, estimates that 93 percent of paper receipts are coated with Bisphenol-A (BPA) or Bisphenol-S (BPS), endocrine disrupters that are used as color developers to help make the receipts more legible. However, the presence of either makes them ineligible for recycling.

According to Green America (GreenAmerica. org), BPA that can be “absorbed into our bodies through our hands in mere seconds,” can impact fetal development and “is linked to reproductive impairment, Type 2 diabetes, thyroid conditions and other health concerns.” Employees that regularly handle receipts have 30 percent more BPA or BPS in their bodies.

In January, California Assembly member Phil Ting (D-San Francisco) introduced legislation (AB 161) nicknamed “skip the slip”, which would require retailers to offer digital receipts to customers. If it passes, it will be the first such law in the country.

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product spotlight

Healing Diabetic Ulcers with the CellSonic Shock Wave Machine

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iabetics often have skin ulcers that are tough to heal. Because of the diabetes, these ulcers don’t have the robust circulation necessary to get oxygen and nutrients to the wound— two requirements for healing. As a result, infection often sets in.

Doctors have had great success in Europe with shock wave treatments. A recent German study by Aschermann I, Noor S et al., published in Cell Physiol Biochem, documented patients with 75 leg ulcers. No anesthetic was used, just the CellSonic shock wave machine, which is a drug-free, noninvasive approach to treat hard-to-heal wounds. The treatment was usually performed every two weeks for several weeks depending on the wound. These were the results:

The CellSonic machine increases circulation and stimulates healing with very intense pressure pulses.

41% showed complete healing 16% were significantly improved 35% were improved 8% showed no change

In other words, 92% of all treated ulcers improved with this treatment. This is a game changer because many times doctors consider diabetic skin ulcers impossible to heal. Patients are taught to change their bandages regularly and hope that gangrene and amputation are not in their future.

But we’ve seen now that many of these wounds can be healed.

The CellSonic machine increases circulation and stimulates healing with 16

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few nanoseconds. The pulses create a micro injury, alerting the body to a problem that needs attention. The body responds by triggering biological responses that stimulate the body to generate new tissue.

As pressure pulses race through the wound, they kill viruses, bacteria and parasites, and doctors can avoid having to prescribe antibiotics. New blood vessels grow into the area and this increases circulation. The body also calls upon stem cells to come to the injured site.

CellSonic technology has its roots in the large machines called electrohydraulic lithotripters that have been used since the 1980s to break up kidney stones.

This technology was a game changer back then, too, because surgery to remove a

very intense pressure pulses. These are actually acoustic waves that we hear as a sharp sound, which gives rise to the term “shock wave.” We’ve all heard a shock wave when we’ve heard an airplane’s sonic boom as it begins to move faster than the speed of sound. A shock wave is an area of very high pressure moving through the air, earth or water. Although it is just a pressure pulse, our ears perceive it as a sound. Electrohydraulic shock waves seem to produce better medical results than shock waves generated by electromagnetic or piezoelectric technology.

Each shock wave pulse lasts only a

kidney stone used to be one of the most difficult treatments to perform.

Now, a smaller, more compact form of that same technology—the CellSonic machine—is available in offices and clinics to treat surgical and nonsurgical wounds, and painful conditions. The CellSonic machine has been making its way to the United States, and Andrew Dickens, NMD, owner of Healing Pathways Medical Clinic, in Scottsdale, has the only CellSonic machine in the Southwest.

For more information, call Healing Pathways Medical Clinic at 480-699-7400 or visit HealingPathwaysMedical.com. To read the study mentioned in this article, visit cellsonic-medical.com/img/2017_ Cell_Physiol_Biochem.pdf.

~Dr. Kelly Brogan nest. Fears of aging and loneliness often accompany women 60 and older. By passionately and joyously taking care of body and spirit, women of any generation can find renewal.

HER SOUL IN BLOOM

Self-Care for All Stages of Life

by Marlaina Donato

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o be female is to be Self-care does to do everything and be blessed with an innate not necessarily everything,’” says Chrisgift for multitasking, tine Hassler, life coach have to involve and author of Expectation but in our fast-paced, jamtime; it’s a way Hangover: Overcoming packed world, daily life for most women is a juggling act Disappointment in Work, of being. that can come with a steep Love, and Life. ~Christine Hassler price tag if self-care isn’t on The San Diego-based the to-do list. Depression, anxiety and motivational speaker views self-care to feeling overwhelmed are all too common. be as vital as education. “Women are not taught in high school and college how to According to the National Alliance on take care of themselves. Prioritizing selfMental Illness, one in eight women expecare is so important. I see so many young rience depression during their lifetime— women with adrenal or thyroid burnout twice the rate of men. and eating disorders. All of that comes Seasons of a Woman’s Life down to stress, relationship to self and lack of self-care.”

Each decade poses unique challenges.

The personal interests of women For women in their 20s and early 30s, in their 30s and 40s trying to balance comparing and finding one’s own path motherhood and career often get lost in the can be significant. “The feminist movetangled underbrush of daily logistics. There ment of our mothers’ generation opened doors, but so many 20- and 30-something can be a deep longing for identity well into the 50s, especially when children leave the women have interpreted that as, ‘I have

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Self-Care As Bedrock

Women play vital roles in family and community, much like the foundation of a sound building, and if self-care is not the bedrock, all that is supported by it is likely to be compromised. “I believe we’ve taken the bait, the promise that if we arrange our life circumstances just so, we’ll feel ease and happiness. We’re getting to a place as a collective where we see a bankruptcy in that,” says Miami-based holistic women’s psychiatrist Dr. Kelly Brogan, bestselling author of A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives.

Body-mind-spirit self-care is the heart of Brogan’s approach, and self-love is the lifeblood. “Self-love is quite elusive for most of us, perhaps because our self-esteem is contingent [upon it], and we only feel good about ourselves under certain circumstances. The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness,” says Brogan, who compares a ritualized system of daily self-care that comes first to putting on the proverbial oxygen mask before attempting to meet the needs of others.

“Balancing self-love and caring for others starts with recognizing and accepting that it’s possible for you to effectively do both. Self-love at the soul level is the catalyst for healing on all levels, which in turn drives our level of self-worth,” concurs Teigan Draig, a spiritual life

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The daily choice to prioritize caring for oneself can ultimately lead to an experience of self-love and wholeness.

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coach and busy home-schooling mom in Spencerville, Ohio. She reminds us that putting our needs above the wants of others is not being selfish, but is an emotional necessity that helps women get out of the loop of self-defeatism and self-sabotage. “The first step to finding your fire is learning to love yourself, all of yourself. Self-care and self-love are a total wellness package.”

Benefits of Self-Nourishment

Many psychologists agree that self-care can help to improve concentration, promote relaxation, fortify relationships and boost productivity. Most women crave more me-time, but don’t know how to implement change. “Without a premise of self-care, we react based on stress patterns. We react with more tension, irritability, guilt and obligation. We say, ‘Yes’ when we want to say, ‘No’. However, when we take stock in our physical, emotional and spiritual well-being, we’re less reactive,” observes Hassler, who underscores self-care as an investment for life. “Most women have inner critics and a negative relationship with self. Self-care is essential so we can turn down the volume of the inner critic, stop people-pleasing and make self-honoring choices.”

Balancing motherhood and career or other obligations can leave many women running on empty and resentful. “We would never tell a loved one who desperately needed some TLC to get over it and just keep going. As busy women, when we don’t take the time to care for ourselves, the consequence is our children getting a mom who is preoccupied, anxious and disconnected,” says women’s life coach Veronica Paris, in San Diego. Catering to everyone’s desires and spreading ourselves too thin can backfire. Paris asks, “How do I want my kids to look back on me as a mother? By taking the time to self-care, we’re taking accountability for how we want to show up in our world rather than shape-shifting from one situation to the next. We can teach our children how to do the same.”

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Our Emotions As Wellspring

Thrive With Small Changes

For too many women, another common byproduct of self-neglect can be emotional numbing and feeling “flatlined”. A toxic or addictive relationship to food, alcohol or shopping can be a symptom of a deep need to nourish the self and give a voice to suppressed feelings. “One of our greatest challenges is that we’ve become disconnected from our deep seat of power, which is our capacity to feel,” says Brogan. “We’ve been enculturated to disregard our experience of feeling emotions, and because of this, it’s been reduced to a very narrow bandwidth.”

Brogan believes that it is key for women to reestablish a connection to nature’s rhythms and their own feminine, fluid energy, as well as giving up the need to control. “I think it’s the work of many women to understand that we’re not here to meet the needs of everyone on the planet—and with our loved ones, it disempowers them as much as we’re feeling disempowered.

We’re here to meet our own needs and then offer compassion and caring in a way that comes from a more boundaried space.”

Hassler affirms that when women are fully present, every aspect of life can be viewed through a clearer lens. “Selfcare helps us tap into our super power, which is our intuition, and by doing that, we know what we need and act on that.”

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Beginning the day with self-care can be as simple as taking the time to meditate and breathe deeply for a minute or two before getting out of bed and opting for a healthier breakfast. Feeding our senses and feasting on what gives us joy can be a way of life. “Self-care does not necessarily have to involve time; it’s a way of being,” says Hassler. “The more time we spend on self-care tells the subconscious mind that we’re worth it.”

Draig suggests setting personal boundaries, and part of this means reserving time for ourselves. “When I became a new mother, I was running on fumes. Sometimes my daily me-time was only five minutes here or 10 minutes there, but it saved my sanity. Learn to schedule self-care time in your calendar as you would anything else,” she says, noting, “My house was not always spotless, but it was a trade I was willing to make so I could take care of myself and be a better mother.”

Being innovative can be an ally.

“Ten minutes walking the dog or taking the baby out in a stroller can become 10 minutes spent saying positive self-affirmations,” suggests Paris. “That 15-minute drive can be spent deep breathing instead of listening to the news on the radio.”

Blooming into our best possible self is returning to our essence. “It’s about

taking off the masks, no longer living according to expectations and other people.

It’s about radical self-acceptance,” says Hassler.

Each decade poses an invitation to grow and commit to self-nourishment.

“There will be days where you feel like you can’t get the hang of it, but you’ll arrive, and when you do, no matter what age you are, it can be magical,” Draig says.

Marlaina Donato is a composer and author of several books in women’s spirituality and holistic health. Connect at AutumnEmbersMusic.com.

SIMPLE SELF-CARE STRATEGIES 4 Schedule me-time on the calendar.

4 Unplug from gadgets.

4 Spend lunch breaks in the park.

4 Rest before hitting the wall of exhaustion.

4 Take 10 minutes to stretch and breathe in the morning.

4 Meditate in the shower; choose a luxurious, natural, body wash.

4 Wear your favorite jewelry.

4 Designate a beautiful tea cup or coffee mug to use on hectic work days.

4 Buy yourself flowers; take yourself out to lunch or a museum.

4 Sprinkle lavender, rose geranium or ylang ylang essential oil on your sheets.

4 Opt for a gentle workout instead of a high-intensity session when tired.

4 Choose a healthy breakfast.

4 Play, be silly and be a kid again.

4 Designate 15 to 20 minutes after the workday to color, doodle or journal.

4 Listen to your favorite music during commuting or cleaning the house.

4 Abandon perfectionism.

4 Connect to a higher power, however you define it, even if it is inner peace.

Creative Calm with Zentangle

by Claire Rabe

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quiets mind chatter. There are no mistakes in Zentangling, just different tangles to explore.

Claire Rabe has written for The Arizona Republic, Phoenix Business Journal, Phoenix Magazine, and many other print and online sources. She has written a book on autoimmune health, a popular Arizona restaurant guide, and an e-book on journaling for caregivers. Rabe teaches writing workshops to students age 8 to 80. For more information, visit ClaireRabe.com.

Want to Learn More?

Visit Zentangle.com for frequently asked questions, and to locate a local instructor or class.

Read Zentangle, by Jane Marbaix (available on Amazon.com).

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dult coloring books are all the rage, but another type of creative expression is gaining in popularity.

This is Zentangle, a meditative drawing process using joined lines or “tangles” to create intricate and one-of-a kind masterpieces.

Part mandala, part old fashioned doodling, Zentangling creates a free form expression using only a few simple tools—paper, pen and a ruler or straight edge.

Launched in 2003 by creative pair Richard Roberts and Maria Thomas, the Zentangle method is now a worldwide phenomenon, with more than 3,000 instructors certified in teaching the process. And yes, there’s an app for that!

Devotees liken a Zentangling session to meditation, as the rhythmic composition of tangles and absence of rules frees up the creative side of the brain to relax and flow.

Studies have shown that engaging in creative matters, even those as simple as doodling with a purpose, lessens anxiety and

May 2019

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Hair Loss in Menopause

by Andrea Purcell

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air loss in menopause occurs in approximately 50% of women between the ages of 50 to 60 years old. Early intervention is important, and often the difference in managing the hair loss and needing to take invasive measures. Seeking treatment sooner helps maintain the hair that a woman does have and prevents shrinkage of the hair follicles.

Any woman in menopause can attest to the fact that menopause is a wild ride.

Whole-body changes abound affecting a woman’s physical, mental and emotional states. Hair loss is one of the most common menopausal symptoms, yet it is often overlooked. This is likely due to the fact that hair loss may not happen with the more obvious menopausal symptoms; it typically occurs five to 10 years into menopause. This delay often makes hair thinning a confusing symptom. To make it even more frustrating, hair loss is often overlooked or dismissed as a vanity complaint by conventional medical offices.

Hair growth occurs in three phases, including two resting phases and a growth phase. With age, growth phase time decreases, while time spent in the resting phases increases. When age-related changes are combined with hormone-induced changes, hair loss tends to intensify. The most common causes of menopausal hair loss include stress, hormonal imbalances, and vitamin and mineral deficiencies.

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Stress

Stress should not be underestimated. It can contribute to any health condition and is a common cause of hair loss. Surgery falls into this category, as it is a major stress on the body. It is common for women to experience hair loss two to four months after a stressful life event or surgical procedure.

The delay between the stressor and the onset of symptoms can prevent a woman from connecting the dots as to the cause of her hair loss. Women under considerable stress, whether it be physical, emotional or mental, find that hair starts to thin and fall out. Acute stress can literally cause a woman to say her hair is shedding everywhere. Women will describe big clumps of it coming out in the shower, littering the bathroom floor and covering her clothes.

Stress-induced hair loss is caused by the overproduction of stress hormones, such as adrenaline and cortisol, which flood the system and enhance shedding.

Hormonal Imbalances

Menopausal hair loss is often the result of a slow decline in hormone levels. Estrogen, progesterone, testosterone, thyroid and adrenal hormones play a role in hair follicle health.

Estrogen promotes hair growth in the growth phase, leading to thicker, healthier, fastergrowing hair. Progesterone blocks testosterone from shrinking hair follicles and prevents hair from falling out prematurely. Thyroid conditions also will contribute to hair loss; splitting; breakage; and dry, brittle hair.

Due to agricultural practices, soil quality is deficient in many minerals that are essential for good health. When the soil is deficient, the plants are not able to incorporate them and we are not able to consume them. Some of the most common minerals essential for hair growth include magnesium, zinc, biotin, manganese, iron and selenium. Other important nutrients include B vitamins, including vitamin B12; folic acid; L-lysine; and vitamin D.

Like many aspects of women’s health, hair loss is complicated and requires a comprehensive approach to get results: • Physical exam • Comprehensive laboratory testing— thyroid, sex hormones, vitamin and mineral levels, and adrenal testing.

• Treatment recommendations to encompass hormonal balancing, stress management, and correction of nutrient deficiencies.

• An experienced practitioner who understands the interconnectedness of the condition and will guide you to a healthy head of hair.

When followed, this approach works to stabilize hair loss and promote the growth of new hair over a three- to 12-month period.

In review, hair loss affects a significant number of menopausal women.

Hair loss experienced at any point in a woman’s life is nothing less than devastating. Too often, it is perceived as a vanity complaint and not given the attention it deserves. A proactive approach started early on will provide peace of mind immediately, and symptom relief gradually.

Andrea Purcell is a naturopathic medical doctor in Phoenix, where her main focus is on women’s health. She is also a best-selling author of Feed Your Cells Cookbook and Over 35 and Pregnant. For more information, visit DrAndreaPurcell.com. See ad, page 5.

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Vitamin and Mineral Deficiencies

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inspiration

The Mother Our Souls Need Connecting With the Energy That Made Us

by Christiane Northrup

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his Mother’s Day, I want to tell you about a different way to think about your mother and about yourself—a way that is deeply true and liberating, no matter what is going on with your mother.

On a soul level, we’re old friends with our mothers. And they signed up for assisting us on our souls’ journeys big

time—by being willing to take on the role of our mother. And no matter how well they did or didn’t do that job, we have a job, too: to realize that though we might not have had the mother we wanted, we all got the mother our souls needed.

What’s more, every single one of us can connect right now with the mother energy that made all of our bodies in the

first place—the Earth herself.

It has been said that when you lavish your attention on the Earth—on a flower, or a stream or any aspect of nature—that energy loves you right back.

In the book series The Ringing Cedars, Anastasia refers to the land you live on and love as, “Love dissolved in space.” You can feel this when you travel to parks and gardens, farms and yards that have been loved by those who live there. This mothering energy is available to each of us from the Earth and from Mother Nature—no matter what has happened with your biological mother.

So here is my prescription for a glorious Mother’s Day.

Call your mother—in spirit, if she is no longer in a body—or if speaking with her directly is too painful. Here’s a special prayer: “With my Spirit, I send Divine Love to my mother’s Spirit.”

That’s it. Just say this prayer. With your whole heart. And let go of the outcome.

Happy Mother’s Day. Christiane Northrup, M.D., is a leading authority in the field of women’s health and wellness. The full text of this excerpt, reprinted with permission, appears at DrNorthrup.com. © Christiane Northrup, Inc. All rights reserved.

May 2019

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Consider These Natural Tips for Alleviating Melancholy

by A.J. Fleming

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ccording to the World Health Organization (WHO), 350 million people worldwide suffer from depression. It is a leading cause of disability. Depression affects more than 15 million American adults, or about 6.7% of the U.S. population age 18 and older, in a given year.

What Is Depression?

Depression is a constant feeling of sadness and loss of interest that stops a person from engaging in his or her normal activities. It may be caused by outside influences that an individual has 24

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little control over, such as stress, loneliness, loss of a job, death of a loved one, or financial pressure. Depression is often a warning sign that something is out of balance in one’s body or in one’s environment, and it usually does not result from

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Natural Means to Potentially Help Alleviate the Symptoms of Depression Serotonin Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. It is believed to influence a variety of psychological and other bodily functions. This includes brain cells related to mood, sexual desire, appetite, sleep, memory, learning, temperature regulation, and some social behavior. In terms of bodily functions, serotonin can also affect the actions of our cardiovascular system, muscles, and various elements in the endocrine system (the collection of glands that produce hormones that regulate metabolism, growth and development, tissue function, reproduction, sexual functions, sleep and mood, among other things).

There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. However, they are unsure whether the dip in serotonin causes the depression, or the depression

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Are Your Lifestyle Habits Causing You To Be Depressed?

a single event but from a mix of events and factors. Different types of depression exist, with symptoms ranging from relatively minor to severe. If you feel depressed, consult your doctor. Seeking support early can help stop symptoms from becoming worse.

There are definitely some overlooked and significant factors of depression that may be prompted by poor lifestyle choices. Getting the body back into balance will usually help an individual think more clearly, feel better, and handle depression better. Building up our body’s immune system through natural means will help stabilize the chemical balance in our body, which commonly affects our various moods and temperaments.

Vitamin D

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causes serotonin levels to drop. Therefore, an automatic assumption cannot be made that serotonin treatment is a “magic bullet” for all cases of depression.

There are foods that can naturally increase levels of tryptophan, the amino acid from which serotonin is made. High tryptophan sources include protein-rich foods, such as dairy, chicken, turkey, other meats, fish, eggs, yogurt, nuts, tofu, oats, beans, lentils and seeds (such as sunflower or pumpkin).

Seasonal affective disorder (SAD) is a mood disorder in which people who have normal mental health throughout most of the year experience depressive symptoms at the same time each year, most commonly in the winter. Researchers believe that a lack of exposure to sunshine during winter periods is a cause, because sunshine is a natural source of vitamin D. This is a nutrient that supports the absorption of calcium for strong bones and contributes to the maintenance of a healthy mood. Not only is vitamin D available in supplemental form, but it is commonly added to various commercial products, such as pasteurized milk, calcium supplements, and multivitamins.

The Benefits of Exercise According to the Mayo Clinic, depression and anxiety symptoms often improve with exercise. Studies have shown that regular exercise can be as effective a treatment for depression as antidepressant medications or psychotherapy. You don’t have to be a marathon runner or bodybuilder to be fit.

The key is moving more and sitting less.

Various types of regular physical activity, such as walking, swimming, cycling, lifting weights, stretching, dancing or even gardening, performed several times weekly can have a tremendous effect on

mood. Your fitness routine can help relieve depression, as it oxygenates the body, gets the blood circulating, and generally makes you feel better. Ask your doctor which fitness plan is best for you.

vegetables, fruits, whole grains (such as whole-wheat breads, brown rice, high-fiber cereal and whole-grain crackers), legumes (beans), and nuts and seeds (such as sunflower and pumpkin).

Avoid Health Robbers

Drink Plenty of Fluids

Turning toward damaging addictive habits—such as utilizing alcohol, tobacco or drugs—in an attempt to lessen depression is never the long-term solution and can make matters much worse by damaging one’s health and weakening the immune system. People who turn to these costly habits for that quick “pick me up” usually find that their situations eventually become worse, and these habits often lead to addiction.

The same rule applies to junk foods.

If we feed our body junk, we will feel like junk. Common items we should try our best to avoid include refined white sugar, artificial sweeteners, refined white flour (white bread, pasta and pastries), fried foods (fried chicken and French fries), hydrogenated vegetable oils (trans fats), saturated fats (deli meats, dairy and butter), foods high in sodium (snack chips), and caffeine.

You have probably heard this suggestion before, but there are good reasons why.

Dehydration can cause your body and brain to shut down or operate at less desirable levels. Adequate hydration also acts as an aid to digestion, regulates body temperature, prevents constipation, and by filling up on water between meals it can help prevent excess hunger, thereby making it a helpful aid to weight loss. Adults need at least eight 8-ounce glasses of water daily. Avoid sugary beverages, alcohol and excess caffeine. Be sure to spread your fluid consumption out throughout the day. Never gulp or chug fluids. Rather, sip slowly as if it were a soup.

Eat Life-Giving Foods Food can be great medicine, and a nourishing diet may become one of the best strategies to combat depression. All our cells, bones, signaling molecules, and tissues are built from what we eat. For example, dietary fats are the building blocks of brain tissue and help balance hormones, and muscles are built from protein. Different vitamins and minerals are used to create energy and send electrical impulses along neurons so that we can move, think and feel.

Examples of nourishing foods include lean meats (such as fish fillets and skinless poultry), eggs, low-fat dairy items, yogurt,

Consider a Multivitamin Supplement Vitamin and mineral supplements are a convenient means to help supply many of the essential nutrients that the body needs to keep us healthy and boost our immune system so we can overcome disorders.

But how does an individual make a selection among the many varieties available? A fancy brand, which is often pricey, may not be needed. A good way to select is by comparing label ingredients with other brands. A generic formula that supplies all the basic vitamins and minerals (like A through Z) in moderate amounts will usually suffice. Nutrients in particular that may benefit depression include the B-vitamin complex; vitamins A, C and D; and the minerals calcium and magnesium. Ask your doctor to approve your selections.

Bear in mind supplements are just May 2019

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that, a supplementation. They cannot take the place of the benefits received from eating a healthy diet and exercising regularly, or repair all the wrongs done to your body from bad lifestyle habits.

Always check with your doctor before starting any supplement, especially if you take medications.

Try to Maintain Normal Weight Excess body weight may increase the risk for many health problems, including Type 2 diabetes, high blood pressure, heart disease and stroke, certain types of cancer, sleep apnea, osteoarthritis, fatty liver disease, kidney disease, and pregnancy problems (such as high blood sugar and blood pressure during pregnancy, and increased risk of cesarean delivery). By eating a healthy diet, drinking plenty of water between meals, and exercising regularly, an individual can usually maintain normal body weight.

St. John’s Wort This herb (Hypericum perforatum) has been used for centuries for mental health conditions and is widely prescribed for depression in Europe. However, it could potentially have serious side effects if taken with other pharmaceutical medications. (Consult your doctor if you have questions about this herb.) It is also important to note that in the U.S., the Food and Drug Administration has not approved its use as an over-the-counter or prescription medicine for depression

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because it claims its benefits are not yet conclusive.

Stress Management Incorporating healthy stress-management techniques can avoid letting it take control of your life. Keep in mind most things that people worry about seldom happen. Stop worrying about things that you cannot control, especially global events, such as the economy, weather, politics, war, disease, poverty and the environment. If watching news broadcasts or reading the newspaper depresses you, then try avoiding them. Discover what helps you relax or what makes you happy, be it reading, music, exercise, movies, cooking, hobbies, board games, or whatever.

Remember, too, that laughter is great medicine! Share jokes, watch comedies or recall events that made you laugh.

“When Life Hands You a Lemon, Make Lemonade” President Abraham Lincoln suffered from bouts of depression during the Civil War. He was quoted as saying, “Most people are about as happy as they make up their minds to be.” A positive outlook on life is great therapy. Make it a habit to dwell upon the positive things in your life, and refuse to let the negative things that we all experience overwhelm you. As bad as things seem, there are always some positives in one’s life. When melancholy, look upon your blessings. Take control over your thoughts, rather than letting them control you!

Religious belief is a “safety net” for millions of people around the globe. Researchers have found that individuals with a sound religious foundation are said to have more inner peace, plus they heal faster and recover more quickly from stressful situations. Faith can be a powerful instrument.

A substantial amount of research points to the benefits of faith to mitigate symptoms of depression. In one study, for example, researchers at McLean Hospital, in Belmont, Massachusetts, found that belief in God was associated with better treatment outcomes. They followed 159 individuals over the course of a year to examine the relationship between a person’s level of belief in God, expectations for treatment, and actual treatment results. Individuals with no belief or only a slight belief in God were twice as likely to not respond to treatment than people with stronger beliefs.

This article is not intended to diagnose or prescribe. Consult your doctor for all health concerns, including medications, dietary restrictions, exercise, weight-loss advice, and nutritional supplements.

A.J. Fleming, ND, author of the books STOP Committing Suicide with a Fork! and Nutrition Made E-Z, has more than 20 years’ experience as a nutritional researcher and author. A naturopathic consultant, he was a former adviser to a vitamin supplement manufacturer, newspaper columnist, and personal health counselor. His articles have appeared in various publications, including Let’s Live Magazine, Bestways Magazine and Christian Living in the Mature Years.

An ex-marathon runner, with the Boston Marathon to his credit, he is a Christian by faith, and his hobbies include reading, fitness and vegetarianism.

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Different types of depression exist, with symptoms ranging from relatively minor to severe.

God Is My Co-Pilot

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Natural Ways to Manage Stress and Anxiety

by Ann Charlotte Valentin

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tress and anxiety are common conditions in today’s society. Our brain is wired for our own protection, and the feelings are for the most part normal.

Sometimes we experience too much stress or anxiety, which can lead us to a point where we need some extra help to cope.

Stress

Stress is something most of us experience on a daily basis and is the body’s response to a real or imaginary threat. When the body is under stress, it responds by releasing stress hormones, such as cortisol, epinephrine and norepinephrine.

Whether someone is experiencing stress from having too much work on his or her plate, or juggling family or other demands, the body responds with the “fight or flight” response. The body isn’t very good at distinguishing between mental and physical stress, so it reacts the same way each time, regardless of what type of stress is being experienced. When under chronic stress for a long time, it disrupts many bodily functions and contributes to heart disease, a low immune system, sleep problems, reproductive issues, skin and weight problems, as well as thinking and memory problems.

Anxiety

Anxiety is something that is felt in our body and demands our immediate attention. It typically causes worry, nervousness, apprehension and fear. We all experience anxiety on and off during our life, such as worrying about giving a presentation, taking a test, or having a medical or dental procedure. When anxiety starts to interfere with a person’s daily life, it can be debilitating. If the anxiety doesn’t go

away or increases over time, the person may have an anxiety disorder. There are many different types of anxiety disorders, and it can sometimes be difficult to assess if someone has typical anxiety or if it is related to a disorder. Anxiety disorders are typically divided into three main categories: 1. Generalized anxiety disorder (GAD) 2. Obsessive compulsive disorder (OCD) 3. Trauma- or stress-related disorders GAD is characterized by a constant sense of worry and fear that interferes with daily life, whereas OCD involves symptoms of obsessive and intrusive thoughts, resulting in repeated activities, such as washing hands several times instead of once or having to touch objects before putting on one’s shoes. These activities are performed in an effort to stop the intrusive thoughts. Trauma- and stressrelated disorders are typically related to accidents, death of a loved one, moving, divorce or other major life changes.

Some people may experience anxiety around events, people or places and may not understand why they have a fear or anxiety about this particular event, person or place. This fear or anxiety may not even be the result of a person’s experiences but have been passed down from previous generations. In a research article published in the Biological Psychiatry journal, titled “Holocaust Exposure Induced Intergenerational Effects on FKBP5 Methylation,” the researchers proved that trauma can be passed down from earlier generations via DNA. When the ancestor experienced a traumatic event, their epigenetics (the software that runs the genes) changed the expression of their genes and the trauma was passed on to future generations. It has been shown

Tools for Dealing with Stress and Anxiety • Repeat a prayer, mantra or special safe phrase you have created for stressful situations or when experiencing anxiety.

• Meditate.

• Carry a favorite picture with you and take it out and look at it to refocus your mind.

• Play games by yourself.

• Remind yourself you have control of your body by noticing your breathing.

• Notice every step you are taking.

• Do grounding exercises, such as taking off your shoes and feeling the earth beneath your feet (this will give you negative ions, which are calming).

• Use essential oils.

• Touch objects around you to redirect the focus into the present.

• Get a massage and improve your self-care.

• Play your favorite music.

• Go outside, as this increases serotonin and melatonin production.

• Writing and journaling can help release traumatic events, as well as anxiety and stress.

• Forgive yourself and others.

• Love and accept yourself.

• Acupuncture treatment.

• CranioSacral Therapy to balance the central and peripheral nervous system.

• Herbal supplements.

• Vitamins and minerals.

• Homeopathy.

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that traumatic experiences can be passed down at least for three generations.

There are many different tools that can be used to help alleviate stress and anxiety. Daily practices of meditation and visualization can change the way our epigenetics express. A study by the University of Wisconsin revealed that after only eight hours of meditation, there were clear genetic and molecular changes that took place in the body and also decreased pro-inflammatory genes that then allowed study participants to more quickly recover from stressful situations.

Grounding exercises, like meditation and visualization, help us get into the present moment, instead of replaying the memories in our brain.

If you are experiencing any of the symptoms discussed in this article, it is always best to be evaluated by a professional. There is no stigma attached to mental health issues, and by finding the correct treatment for your symptoms, it is possible to improve your health and the quality of your life.

There are easy take-home kits available to test your neurotransmitters, for about $220, that involve collecting your urine four times in one day.

For more information about these at-home test kits, call Ann Charlotte Valentin, NMD, of Center for Integrative Medicine, at 602-888-2320 or visit cinmed.org. Valentin works in integrative medicine and family health care utilizing her training in botanical medicine, nutrition, intravenous therapy, acupuncture, homeopathy and pharmaceuticals. Her focus is on healing the patient and finding the true cause of his or her symptoms and illness. She has postgraduate education in bioidentical hormones. Valentin treats thyroid problems, digestive issues, allergies, anxiety, depression, and many other chronic conditions.

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Managing Stress and Anxiety

Tap Your Way to Worthy

by Alisa Cooper

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are is the person who has made it through life without ever being made to feel worthless, or without interpreting a situation that way, even if it wasn’t intentional. Healing from the origins of unworthiness begins by acknowledging that: a) hurtful things happened, and b) we perceived things to be hurtful.

Then, we interpreted those experiences and internalized them on a very deep, even subconscious, level. There, they shaped our beliefs about our self and the world.

Many of the beliefs we formed are what are called limiting beliefs because they limit our capacity to enjoy life to the fullest. They prevent us from making different choices, seeing opportunities, or recognizing our own gifts, or those offered to us, all while keeping us focused on the negatives. Sadly, these limiting beliefs play a role in how we presently sabotage our own self-care and undermine our ability to attract successful relationships, career opportunities and abundance.

Examples of Limiting Beliefs • I’m too young, too old, too fat, too thin.

• I can’t manage money.

• I have to be perfect first.

• Rich people are greedy.

• I’m not smart enough.

• Getting my hopes up leads to disappointment.

• Life is hard.

• A good man (woman) is hard to find.

• It’s too hard to change.

• I’ll never amount to anything.

• I lack self-discipline.

• I don’t have enough experience.

• I don’t deserve to be happy, rich, successful.

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How many limiting beliefs are embedded in your subconscious, and how many of those beliefs do you continue to operate from today? If you can relate to some of these, can rattle off a few of your own, or if you even have a sneaking suspicion that limiting beliefs have whittled away at your worthiness, perhaps it is time to explore tapping in a little more detail.

Tapping is a popular modality that addresses disturbances within the body’s energy field. Also known as EFT or Emotional Freedom Techniques, it involves finger tapping on meridian or acupressure points on the head, face and upper body while thinking or speaking about a troubling event, upsetting thought or negative emotion.

Tapping’s effectiveness is credited with restoring internal energy balance, making it possible to keep a memory but lose the emotional charge associated with it. The memory of the traumatic event still exists, but it no longer triggers a painful emotional or physical response.

The person experiences the appropriate feelings but loses the over-the-top emotions regardless of how extreme they were or how long they existed.

Tapping is growing in popularity as a practical tool for ridding unwanted behaviors, overcoming negative thoughts, and reducing physical and emotional

pain and stress. It helps people release limiting beliefs and replace them with more empowering belief systems. And that is why, with EFT, people often go back to childhood to tap on the specific times and events when their beliefs took root within the fertile soil of their subconscious.

Tapping on specific negative events and emotions is vital to the success of EFT, but it may seem counterintuitive to those who prefer positive thinking and encouraging affirmations. It is important to understand that focusing on the positive first would be like bandaging a wound without cleaning it; it is just more likely to fester into something more serious. That said, EFT is a collection of very gentle techniques that enable people to tap on painful memories without having to suffer through the process.

Developed by Stanford-trained engineer Gary Craig in the 1970s, EFT draws from Chinese acupuncture, cognitive behavioral therapy, classical conditioning, Thought Field Therapy, applied kinesiology and NLP (neuro-linguistic programming). It is an eclectic technique that would not exist without the history, research and clinical practice that led to its inception.

While EFT is being researched in seven different countries and is used

by millions around the world, one area under specific investigation is the work being done with veterans suffering from post-traumatic stress disorder (PTSD).

One study showed a statistically significant decrease in all parameters of PTSD after six EFT sessions, with positive psychological gains still in place three months later. Results like these have provided not only hope but also impetus for further research.

EFT is easy to learn and simple to use, yet, like all healing modalities, there is an art that comes with experience and practice. Although EFT is designed to be a self-help tool, working with a certified EFT practitioner can be of benefit when first learning the technique or when dealing with complex issues. Completely collapsing a long-standing, intense issue can be likened to peeling back the layers of an onion. You tap on one thing, and then another aspect of that issue surfaces, or it brings up a memory that caused you to feel similarly in the past, and you need to tap on that! Without having tried it, it may seem like a painstaking process, but being thorough leads to results that can be life-altering.

People are clamoring for ways to improve their physical and emotional well-being without having to resort to modalities or medications that come with steep costs or side effects. Few modalities, and no medication, can restore worthiness. EFT is a viable tool for releasing the limiting beliefs that contributed to the problem in the first place, making room for positive, empowering beliefs from which to operate.

Alisa Cooper is a doctor of chiropractic, clinical nutritionist and certified EFT (Emotional Freedom Techniques) practitioner with more than 25 years of experience helping others achieve and maintain optimal health and well-being.

Cooper maintains a private health coaching practice while writing on various topics and trends in health care today. For more information, visit LiveAndBeWell.com.

May 2019

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wise words

RUNNING TOWARD MINDFULNESS

by Randy Kambic

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he 5 million faithful listeners of National Public Radio’s award-winning weekly broadcast Wait Wait... Don’t Tell Me! know that 20-year host Peter Sagal infuses wit and wisdom into his views of the news and the world. In his new book, The Incomplete Book of Running, he brings his trademark humor to a memoir that posits running as a mode of survival—and hope, persistence, practice and love as vehicles of redemption.

Sagal’s collection of deeply personal lessons encompasses the emotional spectrum of running, body image and the special bonding between fellow runners.

His exhilarating guide to life suggests we keep moving forward in all ways. He also reflects upon the 2013 Boston Marathon, where he finished moments before two bombs exploded, and explores how running helped him cope with a devastating divorce, depression and more.

Sagal is also a playwright, screenwriter and the host of PBS’ Constitution USA with Peter Sagal when he’s not writing about the recreation he took up in mid-life where he found himself “lost, in a dark place” after a personal crisis. He lives near Chicago with his wife, Mara.

After becoming a serious runner at nearly 40, when did you realize running had evolved into something more than a simple mission to get healthy?

I was concerned about my weight, but mainly I was also concerned about getting older. I ran my first marathon in 2005 as an emotional reaction to growing older, and that’s when it all began to change for me. It struck me in a deep way as something I wanted to do better.

I’ve rarely experienced the classic “runner’s high”—that endorphin-caused euphoria—although I do believe it exists.

Rather, what’s more common is the sense that everything—body, mind—is working in concert, without discomfort, with strength, with ease. To paraphrase a line from Kurt Vonnegut, it’s when “everything is beautiful, and nothing hurts.”

As an advocate of escaping our “digital dystopia” of electronic screens by running outdoors, what’s the benefit

photo by Kyle Cassidy

Peter Sagal on

photo by Kyle Cassidy

you see in unplugging?

I’m a big fan of evolutionary biology. We evolved in very different circumstances than what we are living in now; to be attentive to the world and not with a screen in front of us. The reason we are up on two legs is so that we can look around and think. We’re supposed to ruminate.

We didn’t evolve these extraordinary brains and self-consciousness so we could outsource our thinking. Anybody who has done creative work knows what’s needed to do that is uninterrupted thought.

What can non-runners take away from your book?

Go outside. We weren’t meant to spend so much time in offices. Take the headphones off, move, use your body. Look at little kids in playgrounds—they’re just running around before getting trained into games. We forget that. We spend so much time in our heads reading, watching screens. I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running.

Of the many anecdotes you cite about bonding with others through running, which one was the most gratifying?

ACROSS THE MILES O

ur sport seems mindless only to people who never run long enough for any thought to form other than, ‘When can I stop running?’ But the only way to succeed as a long-distance runner is to do it mindfully, to be aware of the body and the world it is moving through.

I think about my motion and my breathing, my muscles and their state of agitation or stress or relaxation. I note my surroundings—the downward slope I would never notice driving this street, the hawk’s nest I would never see for lack of looking up, the figure in a window caught in a solitary moment of their own. I think about the true meaning of distance—about the learning that comes from running a mile in your own shoes.

From The Incomplete Book of Running,

by Peter Sagal.

I’ve met people who say they don’t run, but they walk, ride bikes, hike in the woods. Those people are getting many of the same benefits as running.

Probably when I ran with William Greer, who I didn’t even know 24 hours before we ran the 2013 Boston Marathon, and by the end of that day we were friends forever because of all we went through together. [Greer is visually impaired and Sagal was his volunteer guide during the race.] We’re still in touch; we sometimes run together. He wouldn’t have finished if I wasn’t helping him and I wouldn’t have finished if he wasn’t helping me.

Randy Kambic is a freelance writer and editor, in Estero, Florida.

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TOXIC LEGACY

Breast Implant Warriors Unite

by Linda Sechrist

T

he U.S. Surgeon General’s warning on cigarettes hasn’t prevented individuals from smoking, nor has the U.S. Food and Drug Administration (FDA) list of risks and complications associated with breast implants kept women from undergoing voluntary breast augmentation. Since 1997, the number of saline- and silicone-filled breast implant surgeries has tripled.

According to the National Center for Health Research (NCHR), more than 400,000 women and teenagers undergo breast implant surgeries every year, with 75 percent for augmentation of healthy breasts and 25 percent for reconstruction after mastectomies.

The marked increase in surgeries implanting these Class III “high risk” medical devices includes many women that undergo procedures to replace old implants that have broken or caused other problems. An estimated 40,000 U.S. women a year have the surgery to remove the implants entirely. These “explants” stem from a variety of issues, from rupture or delayed wound healing to broken implants that have caused

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breast pain, capsule contracture, spontaneous deflation, breast lesion, infection, wrinkling/scalloping and necrosis.

Another reason for removal is the growing concern about the reported incidence of breast implant-associated anaplastic large cell lymphoma (BIAALCL), a treatable T-cell lymphoma, and breast implant illness (BII) associated with both silicone and saline implants.

The FDA first sounded the alarm about the rare lymphoma in 2011, linking it to implants with textured, Velcrolike outer shells. In February, the federal agency issued a letter to healthcare providers seeking to increase awareness “about an association between all breast implants, regardless of filling or texture,” and BIA-ALCL. On the issue of BII and other problems reported by women with implants, the FDA has remained largely silent, suggesting that “studies would need to be larger and longer than these conducted so far.”

However, the number of women with implants reporting health problems has prompted the FDA to demand that two manufacturers of the devices con-

duct proper long-term health studies.

The agency sent out letters in March warning of deficiencies in FDA-required research and the possibility that their products could be taken off the market.

The move is considered to be a victory for patient activism. Facebook.com/ groups/HealingBreastImplantIllness has become a sanctuary for more than 68,000 women that report a range of symptoms associated with BII. Nicole Daruda, of Vancouver Island, Canada, says she created the group to support women that visited her website, HealingBreastImplantIllness.com, where she told her personal BII story that began with implant surgery in 2005. “I never anticipated an avalanche of women’s stories about the symptoms that I endured before having my explant surgery in 2015.”

After hearing from other women, Daruda felt affirmed in her suspicions that implants had caused her fatigue, brain fog, memory loss, headaches, joint and muscle pain, hair loss, recurring infections, swollen lymph nodes, rashes, irritable bowel syndrome and problems with thyroid and adrenal glands. “I believe that various doctors pigeonholed my symptoms into the category of autoimmune disorders because few general practitioners are aware of BII.”

Diana Hoppe, M.D., a board-certified OB/GYN in Encinitas, California, never heard of BII until earlier this year.

“Doctors rely on published, evidencebased study results, and while there are none linking connective tissue disorders and breast implants, I suspect that the outcomes of studies conducted by breast implant manufacturers are equally as suspicious as the outcomes of studies done by the manufacturers of cigarettes.”

One longtime BII combatant says, “My body mounted an all-out war, in the form of a foreign body immune response.” She learned about BII from Tinyurl.com/BreastImplantIllness, but is unable to afford the explant surgery that would remove the apparently toxic invaders.

NCHR reports that at the time of

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healing ways

Rawpixel.com/Shutterstock.com

explant surgery, approximately three out of five women have had implants and their unhealthy symptoms for 10 years or more. After explant surgery, 89 percent of the women report improvement.

However, explant surgery is just the first step.

Daruda used chelation and the protocols of Gerson Therapy, a natural treatment that activates the body’s ability to heal itself through an organic, plantbased diet, raw juices, coffee enemas and supplements. “It took me four years to recuperate,” she says. “It didn’t take that long to know the lesson I wanted to share with other women: Self-love and selfworth are more important than society’s false concepts of beauty. The essence of who we are is not tied to any body part.”

Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com.

May 2019

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natural pet

CBD FOR PETS What We Need to Know

by Kajsa Nickels

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Within three days, it was like I had a new dog. She no longer destroys things, she is calm, she is more engaged with her environment. ~Cindy Hesse Stephen Cital, a veterinary technician in San Jose, California, co-founded the Facebook group Veterinary Cannabis Academy. He agrees that the purity of the extraction method is significant. He also notes that price is not necessarily an indicator of quality. “A 30-cc bottle of CBD could cost $70 at a concentration of 700 milligrams [7 mg per cc]. However, it’s possible to find the same volume at the same price at a concentration of 1,000 milligrams [10 mg per cc].”

Some products don’t contain CBD at all, only hemp extract, Cital explains.

“For people who don’t understand the labeling, this can be very misleading.”

CBD is one of 104 cannabinoids found in both industrial hemp and marijuana plants. Full-spectrum

Susan Schmitz/Shutterstock.com

W

ith the explosion of cannabidiol (CBD) products on the human medical scene, many pet owners are looking into this hemp plant derivative as a natural means of medicating their four-legged family members.

A study conducted by the Cornell University College of Veterinary Medicine, in Ithaca, New York, found that CBD can be effective in treating some of the same ailments in pets as it does in humans.

“I’ve used CBD on dogs and cats suffering from arthritis, anxiety and seizures,” says Angie Krause, DVM, a veterinarian with Boulder Holistic Vet, in Colorado. “I’ve even used CBD to treat cats with chronic respiratory infections.”

Unlike CBD from marijuana, which in most cases is a Schedule I narcotic that the U.S. Drug Enforcement Administration considers highly subject to abuse, CBD from industrial hemp contains less than 0.3 percent of the psychoactive component THC. It is legal under federal law and can be sold nationwide, subject to state regulations.

However, choosing the right CBD product is complicated by the number of confusing options. “There are so many products on the shelves with different concentrations and formulations,” says Krause, who considers the extraction method used during production to be one of the most important factors. She favors CO2 (carbon dioxide) extraction over solvent extraction methods: “CO2 leaves no residue behind that could harm the bodies of small animals such as dogs and cats.”

Susan Schmitz/Shutterstock.com

hemp extracts contain the entire profile of cannabinoids, including trace amounts of THC. Broad-spectrum hemp extracts contain everything but the THC. Cital says it’s always best to start with full- or broad-spectrum products for the “entourage effect”, in which the cannabinoids work in concert. Isolates of additional cannabinoids can be added as needed, he says.

When choosing a product to purchase for a pet, he recommends going with companies that are able to present the consumer with a certificate of analysis by a third party. “The certificate will show the complete profile of the CBD product, including cannabinoid, terpene, residual solvent, pesticide, bacteria, mycotoxin, fungicidal and elemental profiles,” he says.

Cital notes that the elemental profile is especially important.

“Hemp is very good at absorbing what is in its environment, including heavy metals such as lead.”

Krause favors CBD products with minimal ingredients that “should be as simple as possible,” she says. “No xylitol, no artificial colors or sweeteners.”

Cindy Hesse, of Mount Pleasant, South Carolina, also believes that CBD for pets should be as pure as possible. Her Cocker Spaniel, Reina, is both blind and deaf. Because of her handicaps, Reina experienced extreme anxiety to the point of destroying her metal crate, furniture and door frames. Reina’s vet put her on the antidepressant and antianxiety drugs Prozac and trazadone, but these only helped for a short period.

After attending a CBD conference in Florida, her veterinarian decided to see if the compound might help the dog—his first patient to use CBD. The results, Hesse says, were amazing.

“Within three days, it was like I had a new dog. She no longer destroys things, she is calm, she is more engaged with her environment. I recommend CBD oil to everyone I know who has a pet with health issues.”

When deciding whether to give CBD to a pet, Krause and Cital recommend working with a veterinarian to ensure the proper dosage. “People can certainly work with CBD on their own with their pets,” says Krause, “but it’s important to get the dosing and concentration right to make it worthwhile.”

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35

unresolved trauma will not respond to only releasing muscle tension,” explains Lissa Wheeler, author of Engaging Resilience: Heal the Physical Impact of Emotional Trauma: A Guide for Bodywork Practitioners.

Wheeler’s Medford, Massachusetts, practice focuses on releasing emotional patterns locked in tissue memory. “When the nervous system is frozen in a state of threat long after the actual threat is gone, all of the body’s activities of healthy regulation are challenged. This affects not only skeletal muscles, but also smooth muscle such as what’s found in the gastrointestinal tract. Sleep problems and teeth grinding can also result.”

WHEN EMOTIONS ARE PHYSICAL

Bodywork for Trauma and Grief

by Marlaina Donato

M

assage is often Like a perfect The Body’s Pain associated Language dance partner, a with spa-like skilled bodywork When the “fight-orpampering, yet it is also an flight” stress response is effective therapy for reduc- practitioner follows activated in the presence ing physical and emotional the nervous system of danger or emotional pain. Bodywork can lower and helps the client distress, the body has blood pressure and reduce one objective: get us to access sources stress hormones, which in safety. Yet, many times, of trauma. turn helps to balance blood the amygdala—the sugar and boost immunity. part of the brain that ~Lissa Wheeler A surge of the feel-good plays a key role in this neurotransmitters serotonin and dopaprocess—becomes hyper alert and falsely mine is also a natural perk of rubdowns. perceives danger when there is none.

On the emotional level, massage Trauma becomes hardwired into the nertherapy can offer profound benefits for vous system. Pain syndromes and tension anyone experiencing acute grief or the are common symptoms. effects of a traumatic past. A Swedish

No matter what the pattern for study published in the Journal of Clinical handling trauma, it takes a lot of work Nursing shows that bereaved individuals for the body to repress emotions, and that received 25-minute hand and/or foot it will create tension in the form of massages once a week for eight weeks felt “armoring” to defend against unwanted greater comfort and were more capable of feelings. “Trauma is a physiological excoping with stress. perience. Body tension that results from

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Cellular Memory and CranioSacral Therapy

Swedish massage, Thai massage and shiatsu are all ideal treatments for chronic pain, grief and emotional imprints locked within the body’s cellular consciousness. CranioSacral Therapy (CST) offers a gentler alternative. “CranioSacral Therapy can unravel cellular stories and assist in freeing repressed or preverbal emotions from childhood,” says Seattlebased CST therapist Barbara Coon.

“Experiences are held in the body. Stress and muscular tension activate the vagus nerve, and CST focuses on calming [it].”

The vagus nerve facilitates communication between the brain and the heart, lungs and gut. Coon attests to the modality’s body-centered support for reducing anxiety, depression, panic attacks, memory loss, sleep disturbances and grief.

“Some people respond well to deep tissue work, while others do better with the gentleness of CranioSacral Therapy,” says Wheeler. “Like a perfect dance partner, a skilled bodywork practitioner follows the nervous system and helps the client access sources of trauma.”

Healing Frequencies

Clinical aromatherapy and therapeutic sound can also play a vital role in emotional healing, especially when combined

Andrey_Popov/Shutterstock.com

fit body

Andrey_Popov/Shutterstock.com

with bodywork. Kelli Passeri, a massage therapist and owner of Sound and Stone Massage, in Pittsburg, Kansas, utilizes a subwoofer speaker beneath her massage table so clients can feel the vibrations of the music. “I play music recorded in specific frequencies that align with the body and the chakras or energy centers to help rebalance the energy body,” says Passeri, who also uses rose quartz crystals in her hot stone sessions. She relies on aromatherapy blends that promote opening on both physical and emotional levels.

Passeri has observed common pain patterns in her clients that often don’t have a physical cause. “The sacrum tends to hold on to lifelong traumatic emotions from childhood, and the shoulders tend to reflect more current emotional blockages and issues,” she says, adding, “I encourage my clients to open up or cry because it’s a healthy thing to do. There’s no need for embarrassment and is totally okay.”

Healing on any level might take time, but allowing the body’s stories to be witnessed without judgement is key. “The good news is that when trauma is worked through, the whole body is much more resilient and has a greater capacity to live life fully,” Wheeler says.

Marlaina Donato authored Multidimensional Aromatherapy and several other books. Connect at AutumnEmbersMusic.com.

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conscious eating

Vision Quest Eat a Rainbow of Color for Healthy Eyes

O mission

statement To empower individuals to live a healthier lifestyle on a healthier planet.

To educate communities on the latest in natural health and sustainability.

To connect readers with local wellness resources and events, inspiring them to lead more balanced lives.

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by Melinda Hemmelgarn

ne of the best ways to protect and preserve our precious eyesight is to focus on food. In general, the same plant-based, antioxidant-rich diets that defend against heart disease and cancer also contribute to eye health by reducing the risk of cataracts and macular degeneration—the two most common age-related causes of vision loss.

However, two specific nutrients— lutein and zeaxanthin—deserve special attention. These compounds uniquely concentrate in the macula, the centrally located part of the retina responsible for visual acuity, and are most vulnerable to oxidative damage from light exposure.

Both are members of the carotenoid family, a large group of powerful antioxidant nutrients found mostly in fruits and vegetables, especially those with dark green, deep yellow, red and orange pigments.

According to the National Eye Institute and the American Optometric Association, lutein and zeaxanthin help absorb damaging ultraviolet light from the sun, as well as blue light from computer screens, digital devices and LEDs.

“Think of lutein as a sort of sun-

block,” says Elizabeth Johnson, research associate professor at the Friedman School of Nutrition and Science Policy at Tufts University, in Boston. Speaking at the Academy of Nutrition and Dietetics annual meeting in Washington, D.C., last fall, Johnson described the yellow macular pigments—lutein and zeaxanthin—as “internal sunglasses” that protect the eyes’ photoreceptor cells. “Yellow pigment absorbs blue light,” Johnson explains. The greater our macular pigment density, the more protection we have against light damage, and the better our visual function.

As a bonus, macular pigment density also aligns with improved academic performance and cognitive function across our lifespan, reports Naiman Khan, Ph.D., a registered dietitian and director at the Body Composition and Nutritional Neuroscience Lab at the University of Illinois at Urbana-Champaign.

Because lutein is actively transported into breast milk, Johnson suspects the compound is important to infant eye and brain health.

Despite solid scientific evidence confirming the benefits of lutein and

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zeaxanthin, there is no official recommended daily allowance.

Johnson explains that Americans typically consume less than two milligrams per day, falling short of levels needed to enhance visual and brain function and slow the progression of age-related eye diseases. Her advice: Eat foods that provide between six to 10 milligrams of lutein and two milligrams of zeaxanthin each day.

Dark green leafy vegetables, including kale, spinach and collard greens, provide the highest amounts of lutein and zeaxanthin, especially when cooked. For example, one cup of cooked kale or spinach delivers more than 20 milligrams of lutein and zeaxanthin, whereas one cup of raw spinach contains just under four milligrams.

Johnson explains that cooking breaks down plant cell walls, making the carotenoids more bio-available. Plus, because lutein and zeaxanthin are fat-soluble, lower amounts found in avocadoes (0.4 milligrams in one medium fruit) are better absorbed.

Further, simply adding an avocado or oil-based dressing to raw, dark leafy green salads will increase intestinal absorption.

The same is true for egg yolks (0.2 milligrams per large egg).

In a study of 33 older adults, published in The Journal of Nutrition, researchers found that consumption of one egg a day for five weeks significantly increased blood levels of lutein and zeaxanthin without raising cholesterol levels.

According to the National Eye Institute and their Age-Related Eye Disease Studies (AREDS), additional nutrients that benefit eye health include vitamins C and E, and omega-3 fatty acids.

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When it comes to eating for eye health, here’s some more insightful advice:

1

Eat the “rainbow”. Choose a variety of colorful, organic fruits and vegetables daily; they are rich in eye-protecting carotenoids, flavonoids and vitamin C. Whole grains, nuts and seeds provide vitamin E, and fatty, cold-water fish such as sardines, salmon, tuna and mackerel are excellent sources of omega-3 fatty acids. Vegan sources of omega-3s include walnuts, ground flax, hemp and chia seeds, or microalgae supplements.

2

Become familiar with the best food sources of lutein and zeaxanthin: lpi.OregonState.edu/mic/dietary-factors/ phytochemicals/carotenoids.

3

Obtain a physician’s approval before taking eye health supplements, and compare their effectiveness, safety and cost at ConsumerLab.com.

4

Stay informed: National Eye Institute, nei.nih.gov; AREDS studies: nei.nih.gov/areds2/patientfaq.

Melinda Hemmelgarn, the “food sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. Tune into Food Sleuth Radio through iTunes, Stitcher and KOPN.org.

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May 2019

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HEALTHY AND SUSTAINABLE?

green living

DOWNLOAD THE NATURAL AWAKENINGS APP TODAY

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YOU BET PLANTS TALK

Discover Their Secret Language

by April Thompson

W

Search “Natural Awakenings” and download

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hile flowers are We underestimate ers began to notice plants known to lean what plants can under attack respond toward light, a by increasing defensive do because their growing body of research chemistry—things that communication is make a plant distasteful is demonstrating plants also respond to sounds or toxic to predators,” he invisible to us. and scents—and then says. Researchers noticed ~Heidi Appel herald the news to their that control plants also neighbors. Far from being seemed to respond to passive life forms, members of the plant their neighbors being attacked. kingdom are adept at interacting with Since then, Schultz, Karban and other their environments and with each other. investigators have discovered that plants

“Plants don’t have specialized sense emit complex profiles of odors in the form organs, but like animals, plants are very of volatile compounds that can be picked capable of sensing their environment. up by other plants, as well as insects.

They perceive cues, weigh different Studying sagebrush in the Sierra Nevada alternatives and allocate resources in very mountains, Karban found that plants unsophisticated ways,” says Richard Karban, der duress emit chemical cues that trigger professor of entomology at the University nearby plants to increase their defenses.

These odors vary with the type of of California at Davis and the author of threat and time, working to attract polliPlant Sensing and Communication. nators during the day and fending off enBetter Living Through emies at night, Schultz says. A plant being eaten by an insect may release a chemical Chemistry Early evidence of plant communication that attracts predatory insects looking for was discovered by accident, according to herbivore prey. “There is a clear adaptive Jack Schultz, senior executive director of advantage in attracting the ‘enemy of your research development at the University of enemy’, who can act as a bodyguard for Toledo, in Ohio. “In the 1970s, researchthe plant being attacked.”

GoBOb/Shutterstock.com

Smells are just part of a plant’s multito exchange carbon, water and other nutrients Plants have no special sensory life, says Heidi Appel, a professor in a kind of natural balance sheet. Simard sense organs, so their in the Department of Environmental Scidiscovered these networks had hubs—typisophisticated sense of ences at the University of Toledo and one cally older “mother trees”—that can connect of Schultz’s collaborators. Appel’s research hearing is very surprising. to hundreds of saplings and send them excess with collaborator Rex Cocroft, at the Unicarbon that can quadruple their survival rates. ~Heidi Appel versity of Missouri, demonstrates they’re Simard also found that trees engage in listening for threats, too. “defense signaling” similar to plants, increas Her lab exposed plants from the mustard family to the ing their natural defenses in response to damage inflicted on sound of a caterpillar feeding, with control plants in silence or their neighbors, but only if the mycorrhizal networks of fungi “listening” to a recording of the wind or other insects, and found that aid in sending such messages are intact. Simard’s research that those vibrations didn’t effect the same defensive-priming seeks to understand how environmental threats like climate response as that of the plant-munching caterpillar. “Plants have change and logging may further disrupt these communication no special sense organs, so their sophisticated sense of hearing is networks. very surprising,” says Appel.

Recognizing all of the communication that exists between plants, we might wonder if human words of encouragement can Nature’s Networks help them grow. Perhaps, but not for the reasons one might hope, Karban’s lab isolated plants to determine that their chemical says Appel. “Whenever we feel a sense of connection to another signals were transmitted by air rather than soil or root systems. life form, we are more likely to take better care of it,” says the Yet researcher Suzanne Simard, a professor of forest ecology at researcher. “We underestimate what plants can do because their the University of British Columbia, in Vancouver, is digging into communication is invisible to us. Yet we also have to be careful the underground connections, finding that trees are interacting about overestimating their abilities. We need an understanding with one another below the ground in complex ways. to be driven by science, and not wishful thinking.”

Trees have a symbiotic relationship with fungi that’s built on a mutually beneficial exchange of nutrients, says Simard. This under- April Thompson is a freelance writer in Washington, D.C. Contact ground network links root systems of trees together, enabling them her at AprilWrites.com.

THANK YOU for your loyalty and support over the past 25 years.

May 2019

41

Getting Started

Gardening for Kids The Fun of Growing Their Own

by Ronica A. O’Hara

I

t’s May, and the temperature is rising, as is the sap and green shoots. It’s the perfect time to involve kids in growing their own garden that will get them outdoors, teach them planning and perseverance, and develop their motor, literacy and scientific skills.

A South Korean study found that

gardening provides both high- and moderate-intensity exercise for kids. It builds good eating habits, too: A British study of 46 9- and 10-year-olds found that they ate 26 percent more vegetables and fruit after growing a school garden, and a University of Florida study of 1,351 college students showed them more likely to eat veggies if

Order some seed catalogues, look online—or better yet, take a child to the local garden nursery. Let them decide what to grow. Their choices are as diverse as their interests.

Veggies, flowers and plants that draw butterflies each have their own appeal. Some, like sunflowers, radishes and lettuce, are fast-growing, offering quick gratification. Or, they can choose a theme.

“If your child likes Italian food, plant tomatoes and basil. If they enjoy Mexican food, then peppers and cilantro. For flowers—zinnias and cosmos—let them make flower arrangements from early summer into the fall,” suggests Susan Brandt, of Bristow, Virginia, co-founder of the gardening site BloomingSecrets.com.

Visiting a plant nursery offers the perfect opportunity to put kids on the path to healthy living. Point out and discuss the differences between organic and nonorganic seeds and between chemical fertilizers containing Roundup—labeled “Keep Out of Reach of Children”—and organic fertilizers containing fish, seaweed and other natural nutrients.

GROW Your Business Secure this ad spot!

Contact us for special ad rates.

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they had gardened as children.

For the most gratifying results, give kids a sense of ownership. “Let them make the decisions and be in charge of the care of the garden as much as developmentally possible,” advises Sarah Pounders, senior education specialist at KidsGardening.org, in Burlington, Vermont.

healthy kids

Kues/Shutterstock.com

Tatevosian Yana/Shutterstock.com

Choose the Spot

A three-foot-by-three-foot plot is an ideal size for a child’s garden, as long as it gets lots of sunshine. If living in an urban area, go with pots of soil in a sunny window.

Get the Right Tools

For young kids with short attention spans, small plastic spades, rakes and hoes might work. But older kids need hardier tools. Get them properly fitted garden gloves, plus sunhats and sunscreen.

Plant the Seeds

Help them read and interpret the seed package directions, if necessary, and use a ruler to measure proper spacing. “I always try to have a mix of plants that start from seed and from transplants, so that kids can have both immediate and delayed gratification,” says Pounders.

Water, Weed and Mulch

Show them how to use the watering can or hose properly, usually watering only when the soil is dry to a depth of one inch. They can mix their own non-toxic pesticide out of vinegar and salt, and spread such organic mulches as straw, newspaper, grass clippings and leaves to discourage weeds.

ping stones, signs and other decorations that let them express their personality in their garden space,” says Pounders. Help them build a scarecrow, bird feeder, toad house, bird bath, sundial or a tent. Make a teepee or small enclosure and cover it with flowers, vines or climbing beans.

Harvest the Crop

After picking ripe vegetables, kids can find recipes and prepare snacks or a dish; arrange plucked flowers in vases and take photos; do craft activities with seeds, plants and flowers, like making potpourri or framing dried flowers; or throw a garden-themed party with favors that include herbs or seed packets. “You could have a ‘pa-jam-a’ party. Kids could wear their pajamas, pick berries, and make jam

to take home,” suggests Sandborn.

Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.

More to Grow By KidsGardening.org: Designed for schools and families, this site has a wealth of kid-friendly information on everything from seeds to pollinators to creating pirate gardens.

Build-your-own worm farm: See how at Tinyurl.com/KidsWormFarm.

Youth Gardening Clubs: Many local chapters of garden clubs have these.

Tinyurl.com/YouthGardeningPrograms.

4-H: Many state 4-H organizations conduct special gardening activities, which can be found by Googling the name of a state along with “4-H gardening”.

Get Scientific

“They can look at the soil to see all the living creatures in it, which is especially fun through a microscope,” says Dixie Sandborn, an extension specialist at Michigan State University. “They can learn about vermiculture by making a worm bin and feeding the worms their table scraps.” With a ruler, they can measure the growth of various plants and create a chart comparing rates. By taking photos or drawing pictures on a daily or weekly basis, they can compile an album, along with their commentary on weather patterns.

Have Fun

“Let them add personal touches like stepMay 2019

43

calendar of events

Wine, Women & Hormones – 2-4pm. Join Dr. Andrea Purcell for her presentation at The Green Spot Hair Salon. Bring your girlfriends for a fun day of wine and hors d’oeuvres. Learn how to look and feel your best without sacrificing your health in the process. This is a fun ladies day out. Free.

RSVP: 800-318-8582 or Office@DrAndreaPurcell. com. Reserve your seats fast, as spots are limited.

Each attendee will receive a $30 gift certificate toward a hair service. 21001 N Tatum Blvd, Ste 18, Phoenix. 800-318-8582. Office@DrAndreaPurcell. com. DrAndreaPurcell.com.

Find More Events On Our Website!

NaturalAZ.com Click “Calendar” NOTE: All calendar events must be submitted online at NaturalAZ.com by the 10th of the month, and adhere to the guidelines that can be found on the submission pages. No phone calls please.

SATURDAY, MAY 4 On the Wings of Mantra World Tour 2019 – May 4/Sedona (May 6/Scottsdale–see event listing).

7:30pm. Join Deva Premal & Miten with Manose and their international band for a deep immersion into the power of mantra. Sedona Performing Arts Center. Tickets: BrightStarEvents.com.

DevaPremalMiten.com.

MONDAY, MAY 6 On the Wings of Mantra World Tour 2019 – May 6/Scottsdale (May 4/Sedona–see event listing). 7:30pm. Join Deva Premal & Miten with Manose and their international band for a deep immersion into the power of mantra.

Scottsdale Center for the Arts, Virginia Piper Theatre. Tickets: ScottsdalePerformingArts.org.

DevaPremalMiten.com.

TUESDAY, MAY 7 Tryst Cafe Morning Meditation Meeting – Every Tuesday, May 7-28. 7-8am. Nicole Anne Yoga, a new mobile yoga company, will offer a 45-minute Yoga Nidra class at the Tryst Cafe, in Chandler, to help individuals release the chatter of their minds and enjoy a feeling of deep relaxation before the work day. $10/includes complimentary coffee. Tryst Cafe also has a wide variety of healthy food options that can be enjoyed before or after the Tuesday morning meditation. 4205 S Gilbert Rd, Chandler. 602-318-6852. Manny@ NicoleAnneYoga.com. NicoleAnneYoga.com.

FRIDAY, MAY 10 One-of-a-Kind Herbal Certification Class – Two-weekend format: Fri’s May 10/17, 5:309:30pm; Sat’s May 11/18, 9am-4pm. Join us as we explore our health and learn about herbs that support our different body systems. Hands-on teaching, several make-n-take classes. $100 holds seat (ask for our cash discount). SW Herb Shop and Gathering Place, 148 N Center St, Mesa.

RSVP: 480-694-9931. SWHerb.com.

SUNDAY, MAY 12 Mother’s Day Yin Yoga & Nidra Guided Meditation – 3:30-5pm. Rest in ease and comfort on your Mother’s Day with Nicole Anne Yoga, at Spirit of Yoga. Alex Parsons brings you a Yin/ Yoga Nidra experience with a taste of Sound

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Healing. $20/door. 1420 E Southern Ave, Tempe.

692-318-6852. Manny@NicoleAnneYoga.com.

NicoleAnneYoga.com.

MONDAY, MAY 13 Massage Therapy Program – Morning classes begin. Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. 480-994-9244. Info@ swiha.edu. swiha.edu.

WEDNESDAY, MAY 15 35th Anniversary Open House at Longevity Medical Health Center – 6pm. Join the doctors and staff of Longevity Medical for an evening of all things naturopathic—meet and talk with the doctors, tour the office, and learn about exciting natural treatments. Healthy food and snacks will be served. 602-493-2273. LongevityMedical.com.

SATURDAY, MAY 18 19th Annual West Valley Women’s Health and Beauty Expo – 9am-4pm. The expo, which will feature a variety of products and services, is designed for women of all ages to come together, bond, be educated, be inspired and uplifted while still enjoying things women love to do. Free.

Glendale Civic Center, 5750 W Glenn Dr. 602625-3000. WomensHealthAndBeautyExpo.com.

SUNDAY, MAY 19 The Energy Codes Workshop – 1:30-4:30pm.

Ignite your power to retrain the mind to serve the authentic, soulful self and establish essential energy flow for healing and transformation. Spend an afternoon with Dr. Sue Morter, who will bring together cutting-edge quantum science, energy medicine and heart-based consciousness with an inspiring invitation to shift how we perceive reality and our ability to heal. $49/advance, $54/door. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700. Admin@ UnityOfMesa.org. UnityOfMesa.org.

MONDAY, MAY 20 Hiking with Dogs at Lost Dutchman State Park – 8-10am. Join for a dog-friendly hike, approximately 4 miles round trip. Get your dog used to hiking and socializing with other dogs while you get some exercise. New dog owners can also have their questions answered on safely hiking with dogs. There is no water along this route, so make sure to bring enough for you and your pet. Six-foot leash and doggie bags required, and a pocket tool if you have one. 6109 N Apache Trail, Apache Junction. AZStateParks.com.

plan ahead SATURDAY, JUNE 1 Introduction to Psychic Development and Mediumship – 9am-noon. With Dr. Ann Charlotte Valentin. This is an introductory course for those trying to find their own inner strengths and psychic and spiritual abilities. All levels of ability are welcome. $30/early bird, $40/after May 1. Class size is limited to 12 attendees. Sign up: DivineSpiritualEssence.com. Divine Spiritual Essence, 6313 N 13th Pl, Phoenix. Questions. dse@gmail.com. DivineSpiritualEssence.com.

MONDAY, JUNE 10 Massage Therapy Program – Evening classes begin. Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. 480-994-9244. Info@ swiha.edu. swiha.edu.

SUNDAY, JUNE 23 Embracing Your Journey Expo – 9am-5pm.

Mind, Body, Spirit Expo—holistic, wellness and metaphysical event presented by Purple Lotus Productions. Free lectures, hourly raffles, gift bags for the first 100 attendees. $5/online, $8/ door. Pointe Hilton Squaw Peak Resort, 7677 N 16th St, Anasazi Ballroom, Phoenix. 480-2961928. Info@EmbracingYourJourneyExpo.com.

EmbracingYourJourneyExpo.com.

SUNDAY, AUGUST 4 Pure Light and Reiki Therapy Level 1 – 9am5pm. Blending traditional Usui with other energy modalities to bring to you clearing and balance for self-treatments. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@gmail.com.

PureLightTherapies.com.

SUNDAY, AUGUST 25 Pure Light and Reiki Therapy Level 2 – 9am5pm. The next step in your reiki journey to learn

how to use your gift as a practitioner. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@ gmail.com. PureLightTherapies.com.

classifieds

SUNDAY, SEPTEMBER 8

Place a Classified ad: $25 for up to 25 words, per issue. $1.00 per each additional word, per issue. Must be submitted online at NaturalAZ.com.

Pure Light and Reiki Therapy Level 1 – 9am5pm. Blending traditional Usui with other energy modalities to bring to you clearing and balance for self-treatments. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@gmail.com.

PureLightTherapies.com.

SUNDAY, SEPTEMBER 29 Pure Light and Reiki Therapy Level 2 – 9am5pm. The next step in your reiki journey to learn how to use your gift as a practitioner. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@ gmail.com. PureLightTherapies.com.

SUNDAY, OCTOBER 6 Pure Light and Reiki Therapy Level 1 – 9am5pm. Blending traditional Usui with other energy modalities to bring to you clearing and balance for selftreatments. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@gmail.com. PureLightTherapies.com.

HELP WANTED ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople in the Phoenix area to help others grow their business. Commissionbased. Full- or part-time. Unlimited potential.

Tracy@NaturalAZ.com.

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.

OPPORTUNITIES

SERVICES/CLASSES

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. To place an ad, visit Submit.

NaturalAZ.com/Classifieds-Payment-Page.

CAREER TRAINING IN HYPNOTHERAPY – 500-hour state-licensed certification course. Next session enrolling now. 505-7678030. HypnotherapyAcademy.com.

SUNDAY, OCTOBER 27

RECOVERY SUPPORT SPECIALIST – Helping you evolve your own personal recovery plan, to be all that you were meant to be.

John Kai: 520-339-2315 (Central Phoenix).

Pure Light and Reiki Therapy Level 2 – 9am5pm. The next step in your reiki journey to learn how to use your gift as a practitioner. $111. RSVP Judy Richter: 480-695-2002 or PureLight1111@ gmail.com. PureLightTherapies.com.

start a meaningful relationship this

spring Visit us at NaturalAwakeningsSingles.com

We invite you to join and experience a truly conscious, loving, dating environment with amazing members. Try for frEE! May 2019

45

ongoing events

JUNE

Coming Next Month

Green Building Trends Plus: Brain Health

monthly Virtual Changing & Living on Purpose Group Coaching – Three-month groups in 2019/start Jul, Sep. With Dr. Melanie Chase.

Clients are better equipped to change in their relationships, careers, life with more peace, joy, focus, and receive practical tools for making a change on purpose. Discover insights through experiential learning, worksheets, and applying insights with tools. Online participative, confidential meeting space. $450/mon includes two one-on-one sessions (up to 90 min); $350/early bird. Register: 971-266-1380 or Info@DrMelanieChase.com.

DrMelanieChase.com.

sunday Sunday Services at Unity of Mesa – 9am & 10:45am. A Positive Path for Spiritual Living.

Childcare for infants thru fifth grade at 9am service. Nursery for infants thru kindergarten at 10:45am. Youth ministry classes in the Education Annex at 10:45am. Summer service begins May 26 at 10:15am, 9am Meditation Group in the Annex. All are welcome. 2700 E Southern Ave. 480-892-2700. Admin@UnityOfMesa.org.

UnityOfMesa.org.

Sunday Services at Unity of Phoenix – 9am & 11am. Lost your way? Join us and rediscover peace. 16th St and Greenway (NW corner). 602978-3200. UnityPhx.org.

The Spiritual Quest – 10:30-11:45am. 1st & 3rd Sun. Featuring a step-by-step pathway to higher consciousness with The Teachings of the Ascended Masters. Free. The Summit Lighthouse, 4105 N 20th St, Ste 115, Phoenix. 480-442-5020.

SummitLighthousePhoenix.org.

How to Transform Your Life – 11am-12:15pm.

The profound tools of transformation within Buddhist meditation give us the ability to become peaceful, kinder, more dynamic, confident, happier and more loving. Classes are based on the book How to Transform the Mind, by Geshe Kelsang Gyatso. You can download it for free at HowTotyl.com. $10. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 630-2027757. epc@MeditationInNorthernArizona.org.

MeditationInNorthernArizona.org/flagstaff.

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Kadampa Buddhism and Meditation – 11am-12:30pm. Learn powerful meditations for reducing attachment and cultivating balanced and peaceful minds of equanimity, authentic love and empathy. $10. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 928-637-6232.

MeditationInNorthernArizona.org.

Archaeology Guided Hike – 1pm. 3rd Sun. Thru May. Hike is included with park entrance fees. $7/ ages 14 and up, $4/ages 7-13, 6 and under/free.

Red Rock State Park, 4050 Red Rock Loop Rd, Sedona. 928-282-6907. AZStateParks.com.

PLANS CHANGE Please call ahead to confirm date and times

monday Tai Chi Easy – 10-11am. With Shirley Kemper.

Offers ancient Chinese practices that promote optimal health, vitality and longevity. Newcomers welcome. Drop-in. $10-$15 donation. Unity of Mesa, 2740 E Southern Ave, Sanctuary, Mesa.

480-892-2700. Admin@UnityOfMesa.org.

UnityOfMesa.org.

tuesday Watercolor Art Classes – 9:45am-12:30pm.

With Allura Westly. 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. Paradise Valley. 602-469-0524.

AlluraWatercolor@cox.net.

Yoga Nidra Guided Sleep Meditation at Mesa Artspace – 10-11am. Join Nicole Anne Yoga for a weekly meditation, Yoga Nidra (guided sleeping relaxation technique). The meditation should take approximately 45 minutes, but be prepared for an hour. Enjoy the beautiful Mesa Artspace Lofts common space where you can deeply restore.

Please bring water, yoga mat, blanket, pillow, eye mask, and anything else that will help make you supremely comfortable. Each session is as restorative as three hours of deep sleep and can help with depression, anxiety, stress, PTSD, trauma, focus and much more. $10 suggested donation. No one will be turned away for lack of funds. 155 S Hibbert. 602-318-6852. Manny@ NicoleAnneYoga.com. NicoleAnneYoga.com.

wednesday Watercolor Art Classes – 9:45am-12:30pm.

With Allura Westly. All levels, beginner-toadvanced. Learn fluid color technique, drawing and composition. Small class of eight students.

No talent required, just a desire to create. Paradise Valley. 602-469-0524. AlluraWatercolor@cox.net.

Evening Service at Unity of Phoenix – 7pm.

Lost your way? Join us and rediscover peace. 16th St and Greenway (NW corner). 602-978-3200.

UnityPhx.org.

Gong Meditation – 7-8:30pm. 1st Wed. With Gretchen Bickert. Experience deep relaxation and uplifting meditation through the power of the gong. $10-$20 donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Admin@UnityOfMesa.org. UnityOfMesa.org.

Yin Yoga with Jenni – 7:30-8:30pm. Join Jenni Pirmann for her weekly Yin Yoga class. This class will be a gentle yin practice with elements of mindfulness and meditation. Long holds of passive yin postures allow us to create space in the body and obtain present moment awareness. This

class promotes recovery and relieves stress from the mind and spirit. $15. Abundant Space, 10824 N 71st Pl, Scottsdale. 602-318-6852. Manny@ NicoleAnneYoga.com. NicoleAnneYoga.com.

thursday Topical Thursdays – 11am-3pm. Stop by and learn why topical administration of CBD is a fantastic option, as topicals are higher in bioavailability than orally ingested compounds.

Try an in-store complimentary sampling of our organic CBD pain-relief cream and experience the wonder of CBD for yourself. CBD Store AZ, 3314 N 3rd St, Phoenix. Open Mon-Tue 10am-4pm, Wed-Fri 10am-5pm, Sat 10am-4pm. 602-2926133. cbdNutritional.com.

Reiki & Singing Bowl Circle – 7-8pm. 4th Thurs.

With Darlene Moore and Arne Richardson. Join in for a relaxing, healing experience. Singing bowls will be played to enhance the energy of reiki during this hour of energetic healing and expansion. Donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Admin@UnityOfMesa.org. UnityOfMesa.org.

friday Friday Night Family Yoga – 6-6:45pm. Join Alex Parsons for Family Fun Yoga at Kaleidoscope Dance, in Mesa. This is a perfect release for the family at the end of a busy work week.

We will do yoga more interactively, in animal shapes, play music and play together to tap into our inner child. Parents/complimentary; $10/ child or single patron. 2848 S Carriage Ln. 602-318-6852. Manny@NicoleAnneYoga.com.

NicoleAnneYoga.com.

A Course in Miracles – 7-8:30pm. Join Peter Gant and discover A Course in Miracles. Donation.

Unity of Mesa, 2700 E Southern Ave, Annex Rm 1. 480-892-2700. Admin@UnityOfMesa.org.

UnityOfMesa.org.

saturday Weekly Yoga at Kaleidoscope Dance – 10:30amnoon. Flow with Nicole Anne Yoga for morning yoga at Kaleidoscope Dance, in Mesa. Different instructor weekly. Follow us on Facebook or Instagram to follow the class theme of the week.

Kaleidoscope Dance is a beautiful dance studio with a hand-painted galaxy ceiling, making class a beautiful experience under the stars. $8/presale, $10/door. Preorder tickets: NicoleAnneYoga.com.

2848 S Carriage Ln (101 & Guadalupe Rd). 602318-6852. Manny@NicoleAnneYoga.com.

Local

FARMERS’ MARKETS Take advantage of fresh, local produce from Sun City Farmers’ Market the best Arizona farms. Visit their respective 16820 North 99th Avenue, Sun City Thursdays 9 a.m. to 1 p.m. websites for the most current information.

Ahwatukee Farmers’ Market 4700 East Warner Road, Phoenix Sundays 9 a.m. to 1 p.m.

The Capitol Farmers’ Market 1700 Adams Street, Phoenix Thursdays, 10:30 a.m. to 1:30 p.m.

Anthem Farmers’ Market 41703 North Gavilan Peak Parkway, Anthem Sundays 9 a.m. to 1 p.m.

Uptown Farmers’ Market 5757 North Central Avenue, Phoenix Wednesdays 9 a.m. to 1 p.m. and Saturdays 8 a.m. to 1 p.m.

Care 1st Farmers’ Market 328 West Western, Avondale Tuesdays 8 a.m. to noon Carefree Farmers’ Market 1 Sundial Circle, Carefree Fridays 9 a.m. to 1 p.m.

Downtown Chandler Farmers’ Market 3 South Arizona Avenue, Chandler Saturdays 8:30 a.m. to 12:30 p.m.

Gilbert Farmers’ Market 222 North Ash Street, Gilbert Saturdays 8 a.m. to noon Goodyear Farmers’ Market 3151 North Litchfield Road, Goodyear Saturdays 8 a.m. to noon High Street Farmers’ Market 5415 East High Street, Phoenix Sundays 10 a.m. to 1 p.m.

Old Town Scottsdale Farmers’ Market 3806 North Brown Avenue, Scottsdale Saturdays 8 a.m. to 1 p.m.

Peoria Farmers’ Market Park West, 9744 West Northern Avenue, Peoria Saturdays 9 a.m. to 2 p.m.

Phoenix Public Market 721 North Central Avenue, Phoenix Saturdays 8 a.m. to noon Roadrunner Park Farmers’ Market 3502 East Cactus Road, Phoenix Saturdays 8 a.m. to 1 p.m.

Verrado Community Farmers’ Market North Market Place & West Main Street, Buckeye Sundays 9:30 a.m. to 1 p.m.

ArizonaCommunityFarmersMarkets.com GilbertMarket.com MommasOrganicMarket.com PhxPublicMarket.com UptownMarketAz.com ..................................

NORTHERN ARIZONA Flagstaff Community Market 211 West Aspen Avenue, City Hall Parking Lot Sundays 8 a.m. to noon Prescott Summer Farmers’ Market Yavapai College, Parking Lot D 1100 East Sheldon Street Saturdays 7:30 a.m. to noon (starting May 18) Prescott Winter Farmers’ Market Prescott High School, 1050 Ruth Street Saturdays 10 a.m. to 1 p.m. (through May 11) Sedona Community Farmers’ Market Tlaquepaque/Creekside, 336 Highway 179 Fridays 8 to 11:30 a.m.

FlagstaffMarket.com PrescottFarmersMarket.org Sedona-Farmers-Market.com

May 2019

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community resource guide

COACHING

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 Community Resource Guide, email PhoenixAds@NaturalAZ.com or visit NaturalAZ.com and download our media kit.

ALTERNATIVE MEDICINE CBD STORE AZ

Open Mon-Tue 10-4 | Wed-Fri 10-5 | Sat 10-4 3314 N 3rd St, Phoenix 602-292-6133 • CBDNutritional.com A CBD specialty store devoted to Hemp-derived cannabinoids.

C l i n i c a l stu d i e s show CBD is effective on Inflammation, Pain, Anxiety, Sleep Disorders and much more! Non-GMO, organic USA sun grown, and 3rd party lab tested. Below 0.3% THC—No high and No card required.

Open Mon-Tue 10am to 4pm, Wed-Fri 10am to 5pm, and Sat 10am-4pm.

NATURAL PAIN TREATMENT AND WELLNESS

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 35.

ART CLASSES WATERCOLOR ART CLASSES

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

MacKenzie Kalt, Owner 8282 W Cactus Rd, Bldg E, Ste 144, Peoria 623-866-3023 • 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.

RESTORE DETOX AND WELLNESS Kelly Baker, Owner 602-318-5965 EastValleyDetox.com

Products and Services to assist in drainage, detox and sustainability of health and wellness.

Specializing in colon irrigation, ozone sauna, far infrared sauna, lymphatic treatment, foot detox and holistic nutrition. See ad, 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 19.

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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.

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAz.com Eco-friendlycarpet and upholstery cleaning.

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

Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 34.

PURMAID

844-PUR-MAID PurMaid.com An eco-friendly home and office cleaning company and offers natural cleaning products. See ad, page 43.

DR. JACQUE JOHNSON

2Empower LLC Scottsdale • 480-226-9977 Dr.Jacque@2Empower.org • 2Empower.org Dr. Jacque Johnson is a certified Empowerment Life Coach and psychometric assessment specialist who identifies behavioral traits and cognitive footprints to assist with transition, grief, anxiety and achieving personal goals.

She also works with parents and children as an educational advocate and coach.

WHITE STAR

Internationally Acclaimed Psychic Medicine Woman 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 serious conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online.

DENTISTS INTEGRATIVE DENTAL ASSOCIATES Lisa M. Butler, DMD 4202 N 32nd St, Ste A, Phoenix 602-956-4807 • IntegrativeDental.com

Providing biologic dentistry personalized to fit your needs in a caring and supportive environment. Offering many holistic procedures using the latest in modern technology. Dr. Butler is a member of the Holistic Dental Association and the International Academy of Oral Medicine & Toxicology. See ad, pages 4 and 17.

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.

NATURAL DENTAL PARTNERS

Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • MyNaturalDentist.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 6.

PURE SMILES

Jason A. Jones, DMD 7231 E Princess Blvd, Ste 207, Scottsdale 480-585-1612 • PureSmilesAz.com Exceptional dental service with dedication to comfort and compassion. We carefully assist each procedure and select the products to help preserve and protect your overall well-being. See ad, page 9.

DOCTORS ANDREA PURCELL, NMD

3008 E Jeanette Ct, Phoenix 800-318-8582 • DrAndreaPurcell.com Dr. Purcell assists her patients by identifying and treating the underlying cause of disease. She specializes in Women’s Health, Hormonal Balance, Medical Nutrition, Body Detoxification, Prolozone Joint Therapy and Weight Loss. By taking a look at the whole body, emotion and diet, she then creates a personalized path to optimal health. This is HealthCARE. See ad, page 5.

ANN CHARLOTTE VALENTIN, NMD Center for Integrative Medicine 16421 N Tatum Blvd, Ste 129, Phoenix 602-888-2320 • cinmed.org

Dr. Valentin specializes in Integrative Medicine and is trained in Botanical Medicine, Homeopathy, Nutrition and Pharmaceuticals. She treats many conditions, such as Menopause, Menstrual issues, Thyroid, Digestion, Allergies, Anxiety, Depression, Heavy Metal Toxicity, and many chronic and autoimmune diseases. Dr. Valentin has post-graduate training in Bioidentical Hormones and sees patients of all different age groups.

ENERGY HEALING KIM CARTER, MA, HTCP

2045 S Vineyard Ave, Ste 139, Mesa 480-773-6599 KCarter444@gmail.com Kim Carter is a Healing Touch certified practitioner specializing in grief and loss, serious/chronic illness and spiritual growth. Her emphasis is on empowering clients to recognize, trust and act on their own intuition.

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com With a gentle healing touch, Andrea provides earth medicine and energy healing, animal communication, and intuitive counsel for pets and their people.

HOLISTIC HEALTH PURE LIGHT THERAPIES

Judy Richter, LMT, RMT 3740 E Southern Ave, Ste 214, Mesa 480-695-2002 • PureLight1111@gmail.com PureLightTherapies.com With more than 20 years of experience, Judy can help you heal your body, mind and soul with therapeutic massage, cupping, essential oils, and healing energy modalities. The techniques used to stretch and release tension and tightness in necks and shoulders are unique and very beneficial.

Incorporating energy work to each session is powerful in balancing one’s energy to allow the body to heal naturally.

MOVING GREEN BIN

602-688-9956 • Info@RentGreenBin.com RentGreenBin.com Mon-Thur 8am-8pm | Fri-Sun 8am-4pm Rent eco-friendly moving boxes for less than it costs to buy cardboard. No assembly or tape required. Free delivery and pickup included within the Phoenix area. One- to four-week rentals starting at $60. Every package includes 100% recycled packing paper, four-wheel dolly and labels. See ad, page 33.

PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

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

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 42.

RETREATS/WORKSHOPS EXPERIENCE NUTRITION GROUP LLC Melanie A. Albert Phoenix • 602-615-2486 ExperienceNutrition.com Facebook.com/NewViewHealthyEating

Intuitive cooking experience: workshops, cooking classes, team building events, and retreats for organizations. Learn simple culinary techniques; create plantbased healthy meals; enjoy beauty of food.

SALONS A LOR A ORGANIC STUDIO

7329 E Stetson Dr, Ste 11, Scottsdale 480-318-7555 • AloraOrganic.com An organic eco-friendly hair salon where beautiful cuts and color coexist with the best natural hair care. No harsh chemicals or synthetic fragrances – just beautiful healthy hair. New client special: $10 off your first service. Energy healing sessions are also available. See ad, page 35.

SCHOOLS SOUTHWEST INSTITUTE OF HEALING ARTS 1100 E Apache Blvd, Tempe 480-994-9244 Info@swiha.edu • swiha.edu

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

May 2019

49

SPIRITUAL CENTERS

JUNE

Brain Health

plus: Green Building Trends

INTERNATIONAL KADAMPA RETREAT CENTER

6701 E Mountain Ranch Rd, Williams 928-637-6232 MeditationInNorthernArizona.org Meditation retreats and classes in modern Buddhism; dedicated to providing the local and worldwide community an opportunity to learn and engage in Buddhist practice and meditation retreats. Everyone is welcome.

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 34.

UNITY OF MESA

Readers are Seeking These Providers & Services:

Counseling/Therapy • Functional Medicine • CBD Nutritional Supplements • Psychologists Support Groups Neurologists • Green Building • Eco-Furnishings Solar Energy • Water Filtration ... and this is just a partial list!

LOCAL FOOD ISSUE

Offering practical spiritual teachings for abundant and meaningful living; we are a progressive spiritual community that explores universal principles and practices.

Weddings, memorials, christenings, classes and activities for the “spiritual, not religious”. Sunday services: 9am & 10:45am. Youth programs: 10:45am. All are welcome. See ad, page 31.

UNITY OF PHOENIX SPIRITUAL CENTER 1500 E Greenway Pkwy, Phoenix 602-978-3200 • UnityPhx.org

AUGUST

Urban & Suburban Agriculture

Children’s Health

plus: Gut Health

plus: Natural Pet Care

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

PhoenixAds@NaturalAZ.com Phoenix Edition

NaturalAZ.com

We are a friendly, loving, all-inclusive community that honors all paths to God and welcomes all people – regardless of race, beliefs or sexual orientation. Wherever you are in your life's journey, we invite you to visit us and discover your new spiritual home. We inspire people to live better lives. See ad, page 20.

123rf.com/ANUCHA RUENIN

JULY

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

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Inspire others to make choices that benefit themselves and the world around them by owning a Natural Awakenings franchise.

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