Natural Awakenings Phoenix & Northern Arizona, November 2018 Edition

E E FR

HEALTHY

LIVING

HEALTHY

PLANET

Plant Based Recipes

Rub Rover All Over

Massage Promotes a Dog’s Health

Boost Your

IMMUNE SYSTEM Natural Ways to Stay Healthy

Nurturing Creativity

Hobbies Engage & Grow Healthy Kids

November 2018 | Phoenix & Northern Arizona Edition | NaturalAZ.com

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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 18 SUPERCHARGE YOUR IMMUNE SYSTEM Natural Ways to Stay Healthy

22 BOOST YOUR IMMUNE SYSTEM DEFENSES

23 ABUNDANT LIVING 10 Practices Open Doors

24 ESSENTIAL OILS FOR THE HOLIDAYS

28

26 KRISTI NELSON

on Why Gratefulness Brings Happiness

28 SAFE DRINKING WATER Home Systems to Purify H2O

30 PICK UP A PEN, NOT A FORK 32 7 SIMPLE STEPS TO ADD

A FEW DELICIOUS PLANTBASED DISHES TO YOUR THANKSGIVING MEAL

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37 POST-SUMMER BODY RESET 38 EASE REPETITIVE

STRAIN INJURIES

32

Targeted Exercises Lower Risk of Injury

40 ECO-PACKAGING PROGRESS REPORT Innovative Uses of Pulp, Paper and Mushrooms

42 NURTURING CREATIVE KIDS

Hobbies Engage and Grow Healthy Kids

44 HOLIDAY TREATS FOR YOUR FOUR-LEGGED FRIENDS 44 GIVE ROVER A RUBDOWN Massage Keeps a Dog at Peak Health

DEPARTMENTS 10 news briefs 12 health briefs 14 global briefs 17 eco tip 23 inspiration 26 wise words 28 healing ways

38 40 42 44 47 51 52

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fit body green living healthy kids natural pet calendar classifieds resource guide November 2018

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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 CALENDAR EDITOR Sara Peterson 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 NATIONAL EDITOR Alison Chabonais MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert FRANCHISE DIRECTOR Anna Romano FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Scofield

letter from publisher

I

was thinking the other day about how wonderful it is to have downsized and cut out major clutter in my life. Although it feels great—even the house smells better and feels lighter—going through 25 years of boxed “stuff ” was very emotional, and one of the hardest things I’ve had to do.

The thing that’s interesting about downsizing to this extent is not only how painful the process is but also how you arrive at what you actually choose to keep. After taking extensive amounts to the thrift store, antique store and recycling depot, I ended up with a pretty strange mix of keepers. Among these old newfound treasures was my Pokey. What, you ask, is a Pokey? Pokey, the dear pony friend of Gumby from back in the ‘50s and ‘60s, has been in my life since my grandpa took me shopping more than 50 years ago. He told me I could pick out anything I wanted, and I wanted Pokey. Being a stick pony, I could actually “ride” him, which made it even more enticing to a little girl who was horse crazy.

Pokey was my friend throughout childhood, and we shared many great adventures. Spying on neighbours, fearlessly tackling jump courses in the front yard, and riding through the field at the end of the street, to name a few. He remained with me even after I had outgrown him, and made it through the culling of childhood toys that occurred over the years. When I came across him each time we moved, I just didn’t have it in me to let him go. So, he made the moves with me.

During the last move, I didn’t have a safe place for him, so I asked the movers if they could find a spot where he’d be out of harm’s way. Now keep in mind this is a very young child’s slightly beaten up toy—a faded orange plastic head on a wood stick painted ugly green, with a little orange plastic bobble for a tail. And of all the furniture, and boxes of useful and valuable items our movers were handling, this was the item I brought to them and said: “Do you have a safe place he can go? Nothing can happen to him under any circumstance.”

I braced myself for a snide comment, but one of the young men, without even blinking an eye, replied, “Yes, I have the perfect spot.” So, high atop a piece of wide furniture, with a moving pad to protect him, my Pokey rode to his new destination. He was the last on and the first off.

I have no idea what great truth comes from this, and what has kept Pokey in my life all these years. Whatever it is, I’ve decided that his new job is to remind me, from his vantage point in my office, to be playful every day. To see the charm in the little things in life—even an old plastic Pokey.

I hope you enjoy this issue of Natural Awakenings, and Happy Thanksgiving!

© 2018 by Natural Awakenings. All rights reserved.

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

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

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

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DEADLINE REMINDER! Please note that all deadlines (advertising, editorial, calendar events) are now the 10th of the month prior to the edition being published. For example, November 10 is the deadline for all December edition submissions.

news briefs

Change Your Mindset to Empower Your Life

J

oin the Empowerment Partnership for an Integrative NLP Practitioner Certification Training in Tempe, Thursday, November 29, through Sunday, December 2. This four-day program provides proven techniques to communicate more effectively; build rapport easily; reprogram the mind for success; release limiting beliefs and behaviors; gain clarity in core values; and overcome procrastination, lack of motivation, depression and phobias.

We each have the ability to empower ourselves. Sometimes we get stuck, but we don’t have to stay stuck. Who’s running the show when it comes to your life? Are you in control of your thoughts and emotions? Are you able to easily change a habit or incorporate a new one? How do you talk to yourself about your goals, dreams and habits?

You can overcome so much by unlocking the power of language and communication of the unconscious mind. Successful people, such as Tony Robbins and Oprah Winfrey, do this every day to bring immediate and effective changes in every area of life.

One of the most effective, scientifically proven techniques is neuro-linguistic programming (NLP). Described as a user manual for your conscious and unconscious mind, NLP offers an opportunity to explore how your mind and emotions work in achieving goals, and how to let go of negative emotions and behaviors to create a mindset that can achieve lasting results.

Cost: $144 with promo code NATURAL. Location: Graduate Hotel, 225 E. Apache Blvd., Tempe. To register, visit EmpowermentPartnership.com. For more information, contact an enrollment adviser at 800-800-6463 or email Info@nlp.com. To learn more about NLP, visit nlp.com. See ad, page 39.

Fall into Nature at the Fall Foliage Festival

F

all foliage “peak week” is right on schedule for Thanksgiving weekend—November 24 and 25—and the Boyce Thompson Arboretum State Park’s Fall Foliage Finale Festival capitalizes on the color both days from 8 a.m. to 5 p.m. The arboretum’s famous Chinese pistachio trees typically show their vivid shares of harvest gold, pumpkin orange and burgundy during Thanksgiving weekend. In addition to the spectacular fall foliage, there will be live music, spiced cider, and arts and crafts vendors.

Location: 37615 U.S. Hwy. 60, Superior. For more information, visit BTArboretum.org.

For more information on other Arizona State Parks events, visit AZStateParks.com.

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The Seventh Annual Phoenix Festival of the Arts

T

he Phoenix Festival of the Arts returns to Margaret T. Hance Park, in downtown Phoenix, Friday, December 7, through Sunday, December 9. The Phoenix Center for the Arts is proud to present the seventh annual event featuring more than 150 arts and cultural exhibitors, a hands-on community mural, food trucks, live entertainment on three stages, beer and wine, family activities, and more. Admission is free and dogs are allowed.

The Phoenix Mural Project, a handson community art project organized by acclaimed local muralist Hugo Medina, is a signature component of the festival, allowing community members to paint and create alongside professional local artists.

The Family Zone will provide fun, free activities for families. Activities include face painting, the teen art show and sale, and lots of fun with Phoenix Youth Circus Arts.

The Festival Main Stage will showcase some of the best local bands in town. The Entertainment Pavilion will feature art demonstrations, circus performances, dance ensembles, spoken word poets, choral groups, and more.

The Acoustic Stage will offer up some amazing up-and-coming solo and duo acts from around the Valley.

Times: Dec. 7, from noon to 5 p.m.; and Dec. 8 and 9, from 10 a.m. to 5 p.m.

Location: 1202 N. 3rd St., Phoenix.

Limited public parking available in the Phoenix Center for the Arts parking lot (enter from 3rd Street, just North of Moreland). Street parking is also available on 1st and 2nd streets. For more information, call 602-254-3100 or visit PhoenixFestivalOfTheArts.org.

November 2018

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A healthy diet can lower the risk of moderate to severe hearing loss by 30 percent or more, conclude researchers from Harvard Medical School’s Brigham and Women’s Hospital. Studying the diets of 33,000 women for 22 years, they found that hearing was better retained among those that ate closer to the Mediterranean In addition to being tasty, autumn’s pumpkin Diet—with pie may also help prevent cancer. Two studies more fruits, have confirmed the ability of certain nutrients in vegetables, pumpkins to inhibit the growth of cancer cells. whole grains, Researchers from the Italian Institute of Food legumes, nuts, Science found that carotenoid compounds from fish and virgin pumpkins delayed the growth of human colorectal olive oil. The Dietary cancer and bone cancer cells by an average of Approaches to Stop 40 percent. In China, Harbin Medical University Hypertension (DASH) diet, high in fruits and researchers found that a polysaccharide vegetables and lowcompound from pumpkins halted the growth fat dairy, as well as low in of human liver cancer cells. sodium, also was associated with better hearing.

Pumpkin Compounds Inhibit Cancer Growth

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Eating Well Protects Hearing

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Raw fruit and vegetables are better for mental health than canned, cooked or otherwise processed produce, report researchers from New Zealand’s University of Otago. Their survey of more than 400 young adults from their country and the U.S., published in Frontiers in Psychology, found a correlation between eating raw produce and measures of psychological well-being, positive mood and life satisfaction.

“The cooking and processing of produce likely limits the delivery of nutrients that are essential for optimal emotional functioning,” says co-author Tamlin Conner, Ph.D. The top 10 raw foods for mental health are carrots, bananas, apples, dark leafy greens, grapefruit, lettuce, other citrus, berries, cucumbers and kiwis.

Early-stage breast cancer can be accurately detected via a simple breath test and urine sample, report researchers at Ben-Gurion University of the Negev, in Israel. Using electronic nose sensors and gas-chromatography mass spectrometry to analyze breath and urine, respectively, they were able to identify biomarkers for breast cancer, the most commonly diagnosed cancer for women worldwide. “Our new approach… with inexpensive, commercially available processes, is non-invasive, accessible and may be easily implemented in a variety of settings,” says study co-author Yehuda Zeiri, Ph.D. Mammography, the common screening test for breast cancer, is typically 75 to 85 percent accurate, a figure that drops for full-bodied women and those with dense breast tissue. Dual-energy digital mammography is more accurate, but increases radiation exposure, and MRIs are more expensive.

The Israeli research, published in the journal Computers in Biology and Medicine, compared breath and urine samples taken from 85 women with breast cancer and 81 healthy women. The electronic e-nose device, picking up on a unique breath pattern, detected cancer cells accurately 95 percent of the time. The urine test proved 85 percent accurate. “With further study, it may also be possible to analyze exhaled breath and urine samples to identify other cancer types, as well,” says Zeiri.

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Raw Fruit and Veggies Key to Mental Health

Breath and Urine Tests Detect Breast Cancer

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health briefs

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Gut Bacteria Linked to Artery Health

Fetal exposure to air pollution, even at levels considered safe by current standards, has been linked by Dutch researchers to thinning of the outer layer of a child’s brain and later cognitive difficulties.

Following 783 children ages 6 through 10, the researchers concluded those brain abnormalities contributed in part to impulsiveness that could lead to addictive behavior and attention-deficit/hyperactivity disorder.

A lack of diversity of gut bacteria is linked to hardening of the arteries, a new study concludes.

By analyzing the gut microbiome and measuring the arterial stiffness of 617 middle-aged female twins, researchers from the University of Nottingham and King’s College London found that those with a greater diversity of healthy bacteria had more flexible arteries.

The finding explains why women, young adults and others may suffer heart attacks without traditional risk factors such as smoking or obesity. It opens the door to reducing cardiovascular disease by targeting the microbiome through diet, probiotics and other supplements.

Aerobic Fitness Helps Prevent Word Loss Tip-of-the-tongue word loss, an aggravation for many seniors and other adults, occurs less frequently in those with higher levels of aerobic fitness, regardless of age or vocabulary, reports a study of 56 men and women from the UK’s University of Birmingham. Lead researcher Katrien Segaert also clarified that tip-of-the-tongue word loss is not associated with memory loss—a common concern by those that often experience it.

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Air Pollution Harms Developing Brains

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Eating Walnuts Boosts Gut Bacteria Eating a handful of walnuts daily boosts certain types of healthy gut bacteria that appear to contribute to cardio, metabolic and gastrointestinal health, according to a study of 18 adults by University of Illinois scientists published in the Journal of Nutrition. The researchers found that eating walnuts increased species of healthy gut bacteria, while decreasing species of unhealthy bacteria.

Eating walnuts also improved cholesterol levels.

November 2018

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Really Natural

The death of the world’s last male northern white rhino has rendered the species functionally extinct, which means the only hope of reviving the population is through in vitro fertilization. World Wildlife Fund head of campaigns Colin Butfield calls this a “uniquely bad situation.” Two other animals, the vaquita, a very rare porpoise discovered in 1958, and the Javan rhino are facing the same fate. Many other species, including the Sumatran rhino, black rhino, Amur leopard, forest elephant and Bornean orangutan are considered critically endangered, some with fewer than 100 individuals left. The International Union for Conservation of Nature currently considers 5,583 species of plant, mammal, bird, amphibian and marine life critically endangered.

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Citigroup is no longer financing mining projects that dump mine waste into the ocean. The move comes in response to pressure from the Ditch Ocean Dumping campaign, which calls on financial institutions to divest from any project or company that employs the practice. “Banks and financial institutions must actively take steps to ensure that they are not bankrolling the destruction of our oceans,” says campaign coordinator Ellen Moore of Earthworks.

Mine waste can contain up to three dozen dangerous chemicals, including arsenic, lead, mercury and cyanide. These metals accumulate in fish, and ultimately, the wildlife and people that eat them. The pollution contaminates drinking water, decimates ecosystems and destroys fisheries.

While the outdated practice has been phased out in many parts of the world, new mining proposals in Papua New Guinea and Norway signal that such dumping is being ramped up, not phased out.

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Extinctions of Threatened Species Continue

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Big Bank Acts to Protect Oceans from Mine Waste

End Game

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Dumping Disincentive

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Organic shoppers may see additional labeling on produce.

More than a dozen farmers and scientists from around the country met to create the standards for an additional organic certification pilot program called the Real Organic Project (ROP), which they plan to initially introduce at 20 to 60 farms. Under the current U.S. Department of Agriculture program, the organic label means that produce has been grown without synthetic substances or genetic engineering; it doesn’t specify whether produce was grown in water or soil, which the new labeling would address.

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Organic Labeling Evolves to Meet Challenges

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global briefs

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Countries Ban Single-Use Plastics

Bans on plastic consumption have been increasing globally for the last two years. Single-use plastics will be officially banned in the Bahamas by 2020, including plastic bags collected at the point of sale, straws, Styrofoam food containers and plastic utensils.

Also, the release of balloons in the air will be illegal. Puerto Rico, the U.S. Virgin Islands, Antigua and Barbuda have already banned single-use plastic products. In Kenya it’s illegal to produce, sell or use plastic bags. Haiti has banned plastic bags and Styrofoam products. Belize moved to ban single-use plastics by April 2019. The UK has outlined a plan to eradicate plastic use completely by 2042.

The Clean Seas Campaign, launched in 2017 by the United Nations Environment Programme, aims to increase global public and corporate awareness of the critical need to reduce marine litter.

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Teeny Town

Tiny Houses Can Benefit Seniors

The University of Southern Indiana (USI) is building a small, modular home on its Evansville campus to demonstrate how the tiny housing model could make independent living accessible for people of all ages and abilities. It’s part of a larger effort aimed at creating a cultural transformation related to aging in a community. The home’s small size is a selling point for people unable to maintain a larger dwelling as they age and help them remain independent. Dr. Bill Thomas, a geriatrician and national expert on aging partnering in the project, envisions a pod-like village of such “Minkas” with older people living within a community instead of being sequestered in nursing homes.

Soybean Slowdown

Chinese GMO Regulations Dampen U.S. Exports

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Plastic Pushback

Even before recent disruption of U.S. trade with China through increased tariffs, China had made importing genetically modified (GMO) soybeans more difficult after a regulatory crackdown last December.

The agricultural GMO regulation scheme strengthened the soybean approval process, leading to delays at Chinese ports. Certificates for certain GMO import crops granted by the Chinese Ministry of Agriculture have included cotton, soybeans, corn and rapeseed. The U.S. is looking for alternative GMO markets in case tariffs, restrictions and export slowdowns continue.

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Hamburg Gets Serious About Diesel Fumes

Hamburg, Germany’s second-largest city, is experimenting with restricting diesel-powered vehicle access to portions of two major streets, with exemptions for new, cleaner models. Environmentalists and ecologically minded politicians celebrate the move as a breakthrough on the path to cleaner urban air. A German court ruled last February that cities have the right to prohibit dirty diesel vehicles, and local authorities in other cities are making plans to bring their roads into compliance with strict European Union emissions requirements. “Symbolically, it’s a big step,” says Manfred Braasch, a local leader of Friends of the Earth Germany. “This has been a diesel nation.”

The federal German government is considering a comprehensive strategy designed to clean up heavy polluters among the nation’s 15 million diesel cars via hardware retrofits like those mandated in the U.S.

Monsanto to Pay $289 Million to Cancer Victim

A California jury has found Monsanto liable in a lawsuit filed by groundskeeper Dewayne Johnson, 46, a pest control manager for the Benicia Unified School District, in California, near San Francisco. His was the first claim to go to trial alleging that Roundup and other glyphosate-based weed killers cause cancer.

The company was ordered to pay $289 million in damages—$39 million compensatory and $250 punitive. Monsanto, recently acquired as a unit of the German conglomerate Bayer, faces more than 5,000 similar lawsuits across the U.S. 16

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Roundup Rebuke

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Breathe Easier

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global briefs

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eco tip

Rebirthing Books New Life for Old Friends

Spread the wonders and joys of reading to others while conserving woodlands and other resources and keeping books out of landfills by donating them. Many outlets welcome books that may have been collecting dust at home, but can enrich the lives of others of all ages, both locally and worldwide.

HEALTHY AND SUSTAINABLE?

YOU BET DOWNLOAD THE NATURAL AWAKENINGS APP TODAY

■ Many public libraries are supported by community volunteer “friends of” organizations that sell donated books at deep discounts to the public. Funds raised help underwrite host library programming.

■ Along with selling new and used books online, BetterWorldBooks.com accepts book donations that support national and global literacy initiatives, including in Latin America and Africa. They recently forwarded 37,000 donated books to UK teachers and other educators, and also operate a senior book outreach program.

■ Local chapters of national organizations like Girl Scouts, Kiwanis International, Rotary International and the General Federation of Women’s Clubs frequently collect gently used children’s books.

■ Other donation sites include The Salvation Army, Goodwill, thrift shops and used and antique bookstores.

■ BooksForSoldiers.com lists specific titles military members are requesting. BooksForAfrica.org has shipped 41 million books to Africa’s 54 countries.

BooksThroughBars.org supplies prison libraries, while BooksToPrisoners.net links books donated by the public to requests.

■ Include unwanted books when planning a yard sale.

■ Consider the novelty of regifting books. With the Christmas gifting season approaching, parents can bestow a Shakespeare play or Mark Twain tale that meant so much to them decades ago to their kids—including a card explaining its poignancy and significance. The gesture can even spark a greater interest in reading.

• Search the National Directory to locate services and products, at home or on the go • Find your local magazine/read articles • Keep up to date with push notifications • Sign up for promotions and newsletters • Watch for franchise “for sale” listings • Read feature stories en Español • So much more and it’s FREE! Search “Natural Awakenings”and download

November 2018

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Supercharge Your Immune System

Natural Ways to Stay Healthy

by Kathleen Barnes

L

ike many other health conditions, challenges to our immune systems are on the rise. The U.S. Centers for Disease Control and Prevention (CDC) estimates that 26.5 million adults and kids have asthma, 50 million have allergies and up to 20 percent get the flu each year.

Catching a cold is common, with U.S. adults generally coping with two or three a year and children about twice as many.

As many as 50 million Americans suffer from autoimmune diseases like rheumatoid arthritis, celiac and lupus, costing $100 billion a year to treat, which is nearly twice the amount spent on cancer care, according to the American Autoimmune Related Diseases Association.

Initial statistics released 20 years ago estimated that 9 million Americans had autoimmune diseases; a five-fold increase

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since then illustrates the magnitude of the problem.

People that are free of some degree of immune system dysfunction are relatively uncommon.

Identified Culprits

“We are absolutely seeing a rise in immune disorders,” says Michael T. Murray, a doctor of naturopathy in Lyons, Colorado, and author of Chronic Candidiasis: Your Natural Guide to Healing with Diet, Vitamins, Minerals, Herbs, Exercise and Other Natural Methods. “Many factors are responsible for the increase.” He cites the most notable as the widespread use of antibiotics and pesticides; dietary factors, including too much sugar; decreased intake of essential vitamins and minerals; overconsumption of calories in general;

lifestyle factors like not getting enough sleep or exercise; excessive alcohol; stress; and exposure to cigarette smoke.

“The microbiome—the bacterial structure that supports a strong immune system—is largely inherited from the mother during a vaginal birth,” says Sayer Ji, of Miami, Florida, founder of GreenMedInfo.com, sponsor of the 2017 Immune Defense Summit and a member of the National Health Federation’s board of governors. “The rising number of Caesarean sections, at nearly one-third of all U.S. births, up from 18 percent in 1997, deprives infants of those naturally occurring bacteria, and can result in immune deficiencies at an early age.”

Low-level chronic stress of the kind that occurs in everyday modern life is a leading underlying factor in immune system compromise, says natural health and healing expert Dr. Deepak Chopra, of Carlsbad, California, author of The Healing Self: A Revolutionary New Plan to Supercharge Your Immunity and Stay Well for Life. Along with emotional stress, he points to any kind of inner or outer challenge that pulls us off center.

Everyone experiences some stress every day; when unrelieved, it’s been widely shown to have a huge negative impact on our health. “Imbalance can be negative or

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and Chronic Fatigue. “Toxins, especially heavy metals like lead and mercury, are in the air, water and soil. Since we can’t escape them, we need to know how they are affecting us and work to neutralize them.”

Experts agree that immune challenges can be neutralized and overcome with the right diet and lifestyle, stress management and appropriate supplements to restore and maintain the whole system balance needed to flourish in a world of our own making that stresses us on every level.

positive, and so can stress,” says Chopra.

“Winning the lottery is just as stressful as going through a divorce. So the challenge isn’t to achieve static balance, but to successfully thrive in stressful surroundings.”

Internal Communiqués

Medical science now generally agrees that the greatest part of the immune system resides in the gut. “We need those trillions of bacteria that live in the digestive tract. Without them, we are unable to defend ourselves from all types of assaults, including the autoimmune diseases, in which the body turns upon itself,” says Ji. “The immune system lines the large and small intestines,” says Dr. Susan Blum, of Rye Brook, New York, author of The Immune System Recovery Plan: A Doctor’s 4-Step Program to Treat Autoimmune Disease. “The microbes in the gut lining speak to the immune system. Anything that alters the microbes in negative ways—like antibiotics or viral illness, among others—can also negatively alter the immune system.”

The Right Food Unavoidable Toxin

We can’t avoid the toxic exposure that underlies much of the immune dysfunction we are experiencing today, says Wendy Myers, a functional diagnostic nutritionist in Los Angeles, California, and author of Limitless Energy: How to Detox Toxic Metals to End Exhaustion

Eliminating wheat and dairy can end half of current immune system dysfunction through helping to repair the microbiome and healing the immune system, Ji believes. As one example, “If my mom had known I was allergic to cow’s milk when I was a child, I wouldn’t have suffered for 20 years with bronchial asthma,” he says.

An anti-inflammatory diet also

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The Right Supplements

Multivitamins: “High-quality vitamin

and mineral supplements are foundational to immune health,” Murray says. “Vitamins C, E and B and selenium are especially important.”

Digestive enzymes: “Digestive

enzymes are key to restoring gut health, and thereby healing the immune system. They’re useful in reducing immune-mediated inflammation in autoimmune disorders,” Murray explains.

Australian research from the Garvan Institute of Medical Research confirms that supporting the immune system helps heal inflammation and autoimmune diseases. Instead, these are commonly treated with immune system suppressants that leave the patient with diminished resistance to other diseases.

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T

Flu Shot or Not

he effectiveness and safety of flu shots has long been questioned. At best, the U.S. Centers for Disease Control and Prevention reckons that the flu vaccine is 60 percent effective and less so for those older than 65. Plus, it admits it will have zero effect if scientists wrongly project which strains will be prevalent in the coming year. Having a strong immune system is the best bet to prevent flu, says Sayer Ji, founder of GreenMedInfo.com.

Further protection can be found in vitamin D, says Naturopathic Doctor Michael T. Murray. He notes, “It may prove to be more effective and less costly than conventional flu shots.”

If a cold or flu strikes, Murray suggests zinc lozenges. For coughs, German research from the Department of Integrative Gastroenterology at the Kliniken Essen-Mitte shows that a South African medicinal plant, Pelargoniium

Raw foods, especially pineapple and papaya, are good sources of digestive enzymes. They’re also available as supplements.

Prebiotics and probiotics: Prebiotics,

plant fibers that ferment in the colon helping to increase desirable bacteria in the gut, and probiotics, live beneficial bacteria, help restore balance in the microbiome, effectively feeding and strengthening the immune system. Myers suggests that declining levels of friendly bacteria in the gut may actually mark the onset of chronic degenerative disease.

Vitamin D: Several studies, including one from Israel, have shown that people with the highest vitamin D levels have the lowest number of upper respiratory infections. “To ensure optimal vitamin D status, many health advocates, myself included, are recently advocating daily dosages of 2,000 to 5,000 international units (IU), even in apparently healthy adults,” Murray says.

sidoides, commonly known as Umckloab (an ingredient in Umcka ColdCare) is especially effective in treating coughs caused by colds, bronchitis and sinusitis.

Image Point Fr/Shutterstock.com

speeds gut healing and strengthens the immune system, says Blum. Highlights of her program for a basic clean-up include eliminating anything white (sugar and all products made with flour); eating quality fats (cold-pressed vegetable oils, nuts and seeds); protein (grass-fed beef, organic and free-range poultry, wild game and wild-caught fish); organic fruits and vegetables as much as possible and fermented foods daily; limiting and preferably eliminating dairy; and reading labels and banishing additives, chemicals and processed foods.

According to CDC statistics, almost everyone has some level of immune dysfunction, so this clean-up diet will benefit most of us, Blum says. After a basic regimen of three weeks or longer, she recommends exploring an elimination and challenge diet in which gluten, dairy, corn, soy and eggs are all eliminated for three weeks. People with arthritis should also eliminate nightshades like tomatoes and potatoes. “Then add back in the eliminated foods one at a time and carefully note the body’s reaction.

It’s not that hard to get a clear picture of what aggravates inflammation such as arthritis pain,” Blum says.

Beta glucan: Beta glucans are polysac-

charides; soluble fiber naturally occurring in the cell walls of grains, bacteria, yeast, algae and fungi. Natural sources include oats, barley, seaweed, and shitake and reishi mushrooms. In supplements, look for products extracted by fermentation if grain or yeast is a concern. These sugars are known to help prevent and shorten durations of colds and flu and provide relief for allergies and sinus congestion, and may help regulate an overactive immune response in cases of autoimmune disorders.

Both internal and external factors can affect us all the way to the cellular level. Chopra says, “You are talking to your genes all the time, and what you say affects every cell in your body. Through lifestyle choices, you can make healing decisions rather than damaging ones.”

Kathleen Barnes is the author of numerous natural health books including The Calcium Lie: What Your Doctor Still Doesn’t Know, with Dr. Robert Thompson. Connect at KathleenBarnes.com.

Boost Your Immune System Defenses

by Elizabeth De La Torre Hogan

C

old and flu season is officially upon us, and many are wondering what steps can be taken to prevent getting sick. Our immune system is our body’s defense against bacteria and viruses. If our defenses are down, our likelihood of contracting an illness increases. Botanicals, supplements and nutrients can be used to boost or support our immune system in order to prevent illness, or to decrease recovery time.

Elderberry, also called Sambucus, has traditionally been used to treat colds, flus and infections. Elderberry is a natural antiviral and immune stimulant, which means that it can activate or improve immune system defenses. It has even been studied as a treatment for influenza

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and was proven to reduce the duration of illness. Elderberry is usually taken in the form of a syrup, and is generally safe for both children and adults.

Vitamin C is particularly important as an immune system booster. It is considered an essential nutrient because humans are one of the few species who cannot make it within our bodies, so we have to consume it. The effect of vitamin C on the immune system is due to its activity as an antioxidant and histamine regulator. Interestingly, our digestive system absorbs more vitamin C when we have a cold, which suggests that there is a greater demand for it during illness.

Studies report that daily intake of vitamin C can decrease our risk of contracting the common cold. Vitamin

C can be taken as a supplement; administered intravenously (often in the form of a Myers’ Cocktail vitamin infusion); and consumed in many common foods, such as bell peppers, citrus and strawberries.

Probiotics are beneficial bacteria that can support the immune defenses.

Beneficial bacteria live in our body, particularly in our gut, and help to crowd out any harmful bacteria that try to take up residence. Some probiotic strains, including lactobacilli and bifidobacteria, can not only prevent infection and diarrhea but can also stimulate the immune system’s responses. At birth, our digestive tract does not contain any microorganisms, but healthy bacteria soon begin to move in and contribute to the development of the immune system. Illness, diet, antibiotics and other factors can decrease the number and variety of our gut flora, so most people can benefit from taking probiotics daily to help replenish and maintain a healthy balance.

Don’t wait until the first signs of illness to supercharge your immune system.

While supplements and nutrients are helpful for speeding recovery, boosting your immune defenses preventatively can be even more beneficial.

Elizabeth De La Torre Hogan, NMD, is a naturopathic physician who specializes in holistic and alternative therapies, such as homeopathy, botanicals, acupuncture and antiaging. An Arizona native, Hogan attended Southwest College of Naturopathic Medicine, in Tempe. She also has advanced training in nutritional sciences from the University of Arizona. Her hobbies include taking fitness classes and hiking, when the weather cools down in Phoenix. She enjoys traveling with her husband and stepson, especially to the beach. She also teaches as an adjunct faculty member at local colleges. For more information or to connect with Hogan, call 480-991-9945, or visit DrLizGillman.com or AbsoluteHealthAZ.com. See ad, page 19.

inspiration

Apostrophe/Shutterstock.com

ABUNDANT LIVING

10 Practices Open Doors

P

by Dennis Merritt Jones

ractices designed to enrich life with purpose and meaning yield empowering results for anyone that takes them to heart. Whether striving for a new job, higher salary, stronger relationships or spiritual acceleration, these “rules of the road” offer inspired guidance to free thinking and enlarge possibilities beyond anything we’ve ever imagined.

Be one with life: Belief in our oneness with “more than enough” sets us free to receive.

Be aware we live in an expanding universe: The creative life force of the universe constantly conspires for our good as we consciously participate in the process.

Be accountable for individual consciousness: How we perceive ourself and our world defines our experience. Changing our point of view can change everything.

Be focused: Establish and maintain a disciplined mind, focusing on what’s right with life rather than what’s wrong.

Be in the flow: The law of circulation manifests as either a cornucopia of more than enough or a vortex of not enough, depending on how freely energy flows through us. Remember that we are the gatekeeper that directs the flow.

Be passionate: Honoring our passions sets us free from the tyranny of a joyless life. Unearthing and living what creates joy, love and peace brings the gift of our authentic self to the party called life.

Be blessed: To be blessed and know it is to affirm that we are a whole person, with nothing missing. Sharing our abundance becomes our daily norm. This state of being blesses our world.

Be of service: When we serve others selflessly, we are recognizing that they matter. When someone knows they matter, they are intrinsically guided to demonstrate it in ways that serve others… and the circle is complete.

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Be courageous: Boldly move beyond false limits to horizons that call us to new levels of self-expression and fulfillment, often in collaboration with a spirited community.

Be a catalyst for good: Such actions connect us directly to the secret of creating an abundant life—our innate oneness with the universe.

Dennis Merritt Jones, D.D., of St. Petersburg Beach, FL, speaks and writes books on human potential and spirituality. His latest, The Art of Abundance, is the source of this essay. Connect via DennisMerrittJones.com.

Online: www.Store.SWHerb.com November 2018

23

Essential Oils for the Holidays

by Penny Stadick

3. Peppermint

Most of us spend a lot of time inside during the holidays, due to cold weather, or because we’re busy preparing for visitors or entertaining. With Thanksgiving falling in November and Christmas in December, this is the perfect time to use an essential oil diffuser to bring the joy of the season into your home with the many holiday spicy scents available. Aromatherapy is also an effective way to help ward off depression and anxiety, which often occur this time of year. Here are some essential oils to try for the holidays; they can be diffused alone, together or in a custom blend.

Peppermint is found everywhere this time of year—in candy canes, chocolates, cakes and cookies, for instance. Peppermint essential oil also brings the holiday scent to your home and is fantastic for boosting energy levels as well as promoting relaxation. It also is amazingly good at aiding with digestion, which will come in handy after eating all the great food this holiday season.

4. Frankincense

1. Pine

This essential oil is definitely a no-brainer for the holiday season. Pine essential oil goes way beyond making your home or office smell like a Christmas tree—it can help fight fatigue, as we all know we get more tired during the holidays; is amazing for mental focus and for cold and flus; can aid with metabolism, which a lot of us need this time of year with all the delicious food around; and can help you relax and balance your emotions.

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2. Cinnamon

This essential oil is a holiday favorite!

Not only does it have an amazing aroma, but it’s one of the best oils for triggering memory (so, if you want to remember what your home smelled like when you went to grandma’s place for the holidays, this might be the best oil for you). This essential oil doesn’t just remind you of warmth and holiday cheer, but helps ward off fatigue and coughs and respiratory issues that you may get during these cold months. Cinnamon is also a great support for the immune system, which during cold and flu season can always use a boost.

There are many benefits to having this essential oil in your home, such as its ability to help boost your immune system and relieve anxiety. This beautiful resin was one of the gifts given to Jesus by the Three Wise Men; it is/was also burnt as incense in houses of worship and for many religious ceremonies/practices; and has a long history of being associated with Christmas. Some of the earlier uses were not just for religious ceremonies.

For example, frankincense was used for medicinal reasons and Egyptian women used the ash for eye shadow. In the Middle East, frankincense is known for its connection to balancing the crown chakra; it also has a very profound spiritual meaning across virtually all religions.

Here are a couple of recipes you may want to try: Gingerbread Man 4 ml ginger essential oil 3 ml clove essential oil 2 ml nutmeg essential oil 2 ml cinnamon essential oil

5. Juniper Berry

This beautiful essential oil will bring the mountain forest scent into your home.

Because it aids with emotional and spiritual needs, it will give you a calm and grounded feeling as you go about your busy schedule. In addition, it helps boost your immune system and soothes skin and respiratory issues, if any arise during this time of year.Â

This blend will make a 10 ml bottle of oil. You then can place 8 to 10 drops of this blend into your diffuser and enjoy the smell of gingerbread.

There are many other essential oils that can make your home smell and feel wonderful throughout the holiday season, including clove, myrrh, sweet orange, nutmeg, anise, ginger, cedarwood and wintergreen.

This blend will make a 10 ml bottle of oil. You then can place 8 to 10 drops of this blend into your diffuser and enjoy the smell of the wonder of the season.

Holiday Wonder 5 ml pine essential oil 3 ml peppermint essential oil 2 ml orange essential oil

Penny Stadick is the owner of Blue Sky Oils LLC, located at 1551 E. University Dr., in Mesa, and is a certified clinical aromatherapist. Her store offers a large inventory of essential oils, along with a number of oil-based products and accessories. Stadick attended Kingdom College of Natural Health and graduated with a Bachelor of Science degree in holistic health; attended Global College of Natural Medicine, where she received certifications in nutrition and herbalism; and attended Aromahead Institute, where she became a certified aromatherapist. Stadick does one-on-one consultations, as well as specializes in creating custom oil blends for her shop and her customers. She is currently offering a certificate program for the layperson as well as others that would like to add aromatherapy to their current practice. For more information or to connect with her, call 480-349-3508 or visit BlueSkyOils. com. See ad, page 23.

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25

wise words

Kristi Nelson

on Why Gratefulness Brings Happiness

by April Thompson

K

risti Nelson has dedicated her career to leading, funding and strengthening organizations committed to progressive social and spiritual change. Today, at the helm of the Network for Grateful Living, she is helping awaken thousands of people around the world to the life-changing practice of gratefulness. Co-founded by Benedictine monk, teacher and author David SteindlRast, the network offers educational programs and practices that inspire and guide a commitment to grateful living, and spark the transformative power of personal and societal responsibility.

Earlier in her career, Nelson founded a values-based fundraising, consulting, training and leadership coaching company, working with groups such as the Institute for Jewish Spirituality, Buddhist Peace Fellowship and the Center for Contemplative Mind in Society. She also served in director-level positions for the Soul of Money Institute, Kripalu Center for Yoga and Health and the Center for Mindfulness in Medicine, Health Care, and Society.

Nelson lives in Western Massachusetts with her family, grateful to be surrounded by the wonders of the natural world and connected to a vibrant, loving and grateful global community.

Why is it helpful to differentiate between gratefulness, gratitude and thanksgiving?

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Gratefulness is a proactive orientation to life that originates inside.

You wake with a sense of thankful awareness for the gift of another day, of all the miraculous things your body did overnight to keep you alive and healthy and an all-encompassing sense of the great fullness of life.

Gratitude is more of a response to something going well; anything from receiving the perfect present to five green lights on the way home to beautiful weather. It can become an addictive pursuit to try to get life to deliver something positive again and again, whereas gratefulness emanates from a more unconditional core.

Thanksgiving bubbles up when we’re so filled with a sense of gratefulness—that great fullness—that we overflow into finding ways to express thanks aloud and in actions, such as delivering praise or being of service.

In what way is happiness related to gratefulness?

The truth is that it’s not happiness that makes us grateful, but gratefulness that makes us happy. We can have all the things that should make us happy, and that we wish would make us happy, but unless we feel grateful for what we have, it’s likely nothing will truly make us happy. Happiness can be susceptible to outside circumstance, whereas gratefulness is an orientation we can more consistently maintain.

How do we cultivate gratefulness as a way of being, rather than an intermittent feeling?

It’s a three-step process: stop, look and go.

First, we pause to be present; slow down enough to notice all the things for which we can be grateful.

Second, we enlarge our perspective to take nothing for granted and acknowledge that life is short and uncertain, so we are grateful each day we wake up. This step is also about being aware of our privileges, starting with our ability to see, hear, move about and function. It keeps us aware, awake and alert.

Consider how we feel when electricity returns after an outage or when we can use our hand or foot after a cast comes off. Within minutes, we can forget how appreciative we were for those things, so we need to build reminders into our lives.

Third, we generate possibilities.

Find ways to express appreciation or nurture something we care about by engaging in an actively grateful way.

Even when we suffer hardship, shifting our awareness to notice whatever is sufficient, abundant and beautiful enables us to be grateful. This creates a ripple effect, bringing more reasons to be grateful. It’s a radical way to live.

Which other qualities of life that people now seek give you hope?

It gives me hope when people seek contentment. Paradoxically, discontent gives me hope too, because when people recognize injustice and social biases, it pushes us to engage; to stand up and take note of what’s not okay and needs to be changed.

Love also gives me hope, especially when individuals seek to love more generously, inclusively and compassionately.

It brings me the most hope of all when I see people building bridges and stretching their own capacity to love beyond their comfort zone.

Connect with April Thompson, in Washington, D.C., at AprilWrites.com.

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SAFE DRINKING WATER Home Systems to Purify H2O

by Jim Motavalli

people worried more about fluoridation than contamination. But since 1990, partly driven by bottled water ads, Gallup polls have shown tap water concerns rising; 63 percent of us now worry about our drinking water “a great deal”.

Bottled water is usually safe to drink, but isn’t environmentally friendly.

Plastic bottle production in the U.S. requires 17.6 million barrels of oil annually, reports the nonprofit Riverkeeper; plus the energy used to transport it to market, refrigerate it and collect the empties equals filling the bottles a quarter full of oil. Then, 77 percent of discards end up in the landfill. the Earth Day Network reports.

Retail costs range from 89 cents a serving to $8 a gallon for designer water, averaging $1.11 a gallon, compared to .002 cents per gallon for tap water.

What’s in Tap Water

A

mericans trust bottled more than tap water, but that confidence might work better if reversed.

The Environmental Working Group (EWG) notes that the U.S. Environmental Protection Agency (EPA) monitors tap water for more than 90 contaminants, and it must meet the strict standards of the Safe Drinking Water Act of 1974.

Nationally distributed bottled water, under the jurisdiction of the U.S. Food and Drug Administration, isn’t as carefully or frequently checked. A quarter of all bottled water is actually filtered tap water, reports the Natural Resources Defense Council (NRDC).

Concern about safe tap water is relatively recent—in the 1960s, for instance,

Legitimate concerns about tap water exist, mostly because homes built before 1986 likely have lead in their pipes, solder and fixtures, possibly contaminating municipally sourced water. Well water is also susceptible to outside contamination from chemicals and microorganisms that must be monitored.

Because lead accumulates in stagnated water in pipes, run the water until it gets as cold as possible; up to two minutes if the taps haven’t been turned on in six hours or more. Other chemicals found in tap water include low levels of chlorine, arsenic, nitrates, atrazine, perchlorate and pathogens, reports the NRDC. Pharmaceutical products can also get into tap water, warns the World Health Organization (WHO). A recent study from the EWG and Northeastern University, in Boston, showed small quantities of toxic chemicals in tap water serving 15 million Americans in 27 states.

Filter Options Filters can allay tap water worries from municipal or well supplies. Several types—tap-mounted, under-sink and 28

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Mariyana M /Shutterstock.com

healing ways

somchaij/Shutterstock.com

pitchers—are effective and affordable, ranging from $20 to $300. Seek filters certified by the National Sanitation Foundation (NSF) testing agency that check for specific contaminants of concern.

NSF-42 coding certifies filters that improve water taste and remove both chlorine and particulate matter. NSF-53 is more stringent and requires removal of metals and harmful chemicals. The highest standard, NSF-401, covers filters that eliminate bacteria, pesticides/herbicides and residue from drugs like ibuprofen.

Activated carbon filters, which require regular replacement cartridges, remove large particles like sediment and silt.

Reverse osmosis filters remove dissolved inorganic solids (including salts) by pushing tap water through a semi-permeable membrane. Ultraviolet water purification is effective at treating bacteria and viruses, but not contaminants such as chlorine, volatile organic compounds or heavy metals.

Charcoal pitcher filters are the most common, easiest to use and least expensive, although cartridges add to the cost and are only effective for processing about 40 gallons each. To save money, DIY products allow individuals to refill used cartridges with new activated charcoal. Filter pitchers need to be cleaned regularly because the charcoal can leak, producing mildew, calcium and grime.

Faucet-mounted models are easy to install and can be switched easily from filtered to unfiltered water (e.g., for washing up). Under-sink filters and cartridges are effective for up to 200 gallons, but more challenging to install. Connecting to refrigerators and ice makers makes installation more complex, and leakage can be an issue; countertop filters take up space, but are less likely to clog.

Consumer Reports says reverse osmosis filters are effective at removing contaminants, but can operate slowly, consume cabinet space, need periodic cleaning with bleach and create three to five gallons of wastewater for every gallon filtered.

WHO indicates that conventional municipal water treatment processes can remove about half of the compounds associated with pharmaceutical drugs. Advanced treatment like reverse osmosis and nanofiltration can be more efficient, removing up to 99 percent of large pharmaceutical molecules.

The first step is a water test. Some state and local health departments offer free test kits and they are also sold at hardware stores. Certified laboratories test tap water samples, with information often available from the local water provider.

Find a state-by-state list of certified labs plus program contacts at Tinyurl.com/DrinkingWaterCertificationInfo. The EPA Safe Drinking Water Hotline is 800-426-4791.

Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.

Testing Our Hydration IQ

by Ronica O’Hara

M

yths abound regarding proper hydration—many of them encouraged by purveyors of bottled water. Gauge personal hydration know-how by answering these true-or-false questions.

1

If we’re thirsty, we’re already dehydrated.

True. Our kidneys let us know when we need water by sending a “thirsty” message to the brain. “If you ignore that warning, it will go away and other symptoms will occur, such as headache, brain fog, muscle cramps and dry, cool skin, making the dehydration more serious,” warns Chiropractor Livia Valle, of Valins Chiropractic, in Smithtown, New York.

2

We must drink eight glasses of water every day.

False. Eating fruits and vegetables also bolsters hydration (watermelon and spinach are almost 100 percent water by weight), as do milk, juice and herbal tea, advises the Mayo Clinic.

3

It’s impossible to overhydrate.

False. Although rare, hyponatremia can result from some diseases, medications and consuming too much water too quickly, causing sodium (salt) levels to plummet; this can lead to nausea and coma, to which marathon runners can be prone (WebMD.com).

4

Electrolyte-enhanced drinks beat out water.

False. Experts say that for most people most of the time, plain water hydrates just as well, which is good news, considering the sugar and artificial dyes in Gatorade and similar electrolyte drinks. Even for athletes, hydrating with electrolytes is called for only after more than an hour of intense, sweaty exercise, according to the American College of Sports Medicine. If concerned about hydrating on an active, steamy day, consider stirring additive- and sugar-free electrolyte tablets or powder into water.

5

Caffeine causes dehydration.

False. A UK University of Birmingham study of 50 people that drank three to six cups of coffee daily found no significant effects on hydration—perhaps because the water in coffee and tea makes up for any dehydrating effects.

6

The volume of urine is a better hydration indicator than its color.

True. “Urine color varies based on many factors, including diet,” says exercise physiologist Mary Jayne Rogers, Ph.D., of Albuquerque, New Mexico. “But if you are not producing much urine, it can be a sign that your body is clinging to water and may need more.”

November 2018

29

We’re talking about putting pen to paper.

Practiced consistently, picking up a pen instead of a fork will not only moderate appetite, it will restore the body to balance and release emotional tension.

Writing about feelings allows them to dissipate without causing harm in the form of unwise food choices or binges.

Here are four ways to use a pen instead of a fork to befriend, instead of battle, food issues.

PICK UP A PEN, NOT A FORK

W

by Claire Rabe

atching your weight? Who isn’t? One thing about food is that it’s always there, and we all have to deal with it in a healthy way— three times a day.

Whether you want to gain, lose or maintain your current weight, awareness of food habits is always important.

So often we hear about counting calories

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or “points,” eliminating sugar or wheat, focusing on exercise, portion control and smart grocery shopping. And all these are good tools, but none of them will work long term if the emotional issues around eating are not addressed.

Enter a very effective ally in the battle of the scale, and it is free, easy to use and noninvasive.

Hot Writing – This is “anything goes” writing, and the motto is “all’s fair on paper.” Keep a pad of paper and pencil, or pen, in your purse, car, backpack, on your kitchen counter, and on your desk at work. When emotions arise and you are triggered to eat—instead of feel—grab a pen and curse, cheer, condemn, shout it on the paper. This is a safe place to vent, because you’re going to rip up the page and throw it away when you’re done. Be aware that unexpected good news as well as bad can be a trigger. Sometimes we eat to celebrate.

Pay it Forward – Planning a dinner out or a brunch with friends? Take a few moments to jot down a few sentences about how you want to act and feel around the event. Putting in writing your positive intentions alerts the brain to follow along

with your plan. Sounds almost too simple to work, yet it does.

Nighttime Notes – Instead of midnight raids on the refrigerator, keep a pen and paper on your nightstand. A vague urge for food in the middle of the night is often just an emotional nudge.

Spilling your thoughts on the page, even if they don’t make much sense, will quiet the urge to splurge. You can read the notes in the morning to see if there is a pattern to the nighttime scribbling.

Give Thanks, and Not Just on Thanksgiving – Jotting down a few things you appreciate every day is an excellent tool for boosting mood and overall well-being, which contributes to a balanced appetite. Also, by listing all the things besides food that are there to be enjoyed and appreciated opens up a whole new way of looking at your life.

Claire Rabe is a Phoenix-based author, journalist and writing coach who has written health, lifestyle, career and business features for more than 20 years. She has written two nonfiction books, ghostwritten and edited several others, and led writing workshops for new authors. Rabe coaches writers who want to go to the next level with their work. Connect with her at Cerabe1@Yahoo.com.

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7

Simple Steps to Add a Few Delicious Plant-Based Dishes to Your Thanksgiving Meal

by Melanie A. Albert

Enjoy celebrating Thanksgiving with your family and friends, and have fun creating some beautiful plant-based dishes to add to your meal.

Thanksgiving is such a popular holiday, as it focuses on a few of people’s favorites: food, family and friends. It also happens to be a busy time of the year. Use these simple steps to be mindful with your cooking and enjoy Thanksgiving even more this year. The steps and recipes are your guide to experiment in the kitchen and share your culinary creations with your family and friends.

1

Preview shop at your local farmers’ market. A week or two prior to Thanksgiving weekend, visit your local farmers’ market to see what farmers are growing locally this season. This way, you’ll have an idea of what local produce you’ll have available for your plant-based Thanksgiving dishes.

2

Research recipe ideas. Once you have an idea of the foods that local farmers are growing, spend a little time brainstorming a few different plant-based dishes you’d like to share with your family and friends this Thanksgiving. Maybe it’s an appetizer, side dish, or even a dessert. If you are new to plant-based cooking, use the recipes in this article, or research for ideas online, in cookbooks, or ask your friends for their ideas.

3

Test your recipes. If you are thinking about preparing a new-to-you recipe or cooking technique for Thanksgiving,

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then a week before buy some produce at the farmers’ market and experiment with recipe testing. Be creative and intuitively create with what’s available from local farmers. Be sure to taste test while you’re cooking and make any refinements in your flavors. Use your intuition and add additional ingredients to create the flavors you enjoy.

4

Plan and enjoy shopping. Part of the Thanksgiving holiday is enjoying the shopping and cooking process while preparing your dishes for family and friends. Whether you are cooking at home or taking a dish to a Thanksgiving dinner you’ve been invited to, enjoy the shopping and cooking process. Once you’ve determined your plant-based dish recipe, create a list of ingredients you’ll need. Be sure to include the veggies, fruit, nuts and seeds, and any staples, such as organic extra virgin olive oil and sea salt.

5

Be organized and enjoy cooking. Set up your mise en place—that is, get all your ingredients and cooking equipment in place—before you start cooking.

This organization in the kitchen creates a mindful cooking environment and makes the flow of cooking so much easier. Plus, when we set up with our mise en place, we can be sure to have everything we need to cook with prior to starting our cooking.

6

Mindfully plate. We eat with our eyes first. Often when we eat out at restaurants, the food on the plate looks beautiful and adds to the positive dining experience. For Thanksgiving, we can also plate our dishes—such as the olive tapenade and squash soup (see recipes on the following pages)—to make them pleasing to the eye. With plating, we mindfully and consciously place the food on our plate, or even into a bowl, to enhance the beauty and visual appeal of our meals. Use a variety of foods, textures and colors to add to the beauty of a dish.

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Share with family and friends. Once you have mindfully shopped, cooked and plated your dishes beautifully to showcase your creations in an eye-pleasing way, enjoy your Thanksgiving celebration with your family and friends.

Four Beautiful Plant-Based Thanksgiving Dishes If you are new to plant-based eating, the following recipes will give you a few ideas to create a plant-based dish for the Thanksgiving holiday. Appetizer: Kalamata Olive Tapenade. Side dishes: Winter Squash Ginger Soup and Sweet Potato Brussels Sprouts Fall Veggie Sauté.

Dessert: Chocolate Sweet Potato Brownie and Goji Berries.

Appetizer: Kalamata Olive Tapenade Enjoy refreshing tapenade with local Arizona veggies. This rich appetizer is an update to the olive trays that families once enjoyed with holiday meals. When you make your tapenade, have fun experimenting with a variety of olives, and mindfully plate with favorite veggies from your farmers’ market.

Simple Ingredients 2 cloves garlic, minced ½ cup sun-dried tomatoes, rough chopped 1 cup Kalamata olives, pitted and rough chopped ¼ cup fresh parsley ¼ cup capers ¼ - ⅓ cup organic extra virgin olive oil Extras for Plating 1 cucumber, sliced 9-10 dehydrated tomato slices 2-3 red or purple radishes, thinly sliced 2 green onions, sliced on the bias 2 Tbsp goji berries, rehydrated in water for 10 minutes

Simple Steps • Gather your mise en place.

• Mince garlic.

• Rough chop the sun-dried tomatoes, and soak in water to rehydrate 5-10 minutes.

• In a food processor, pulse garlic and olives until fine, not paste-like.

• Remove the olive and garlic mixture from the food processor.

• Place sun-dried tomatoes in food processor and process until fine.

• Add capers and parsley and pulse a few times.

• Place olive/garlic mixture and sundried tomatoes/capers/parsley mixture into a bowl and mix with a fork.

• Add olive oil until you reach desired consistency.

• Enjoy the tapenade on cucumbers with a few extra veggies from your local farmers.

Plate the Tapenade • Place several sliced cucumbers onto a plate.

• Top each cucumber slice with a spoonful of the tapenade.

• Garnish each cucumber with a few dehydrated tomato slices, goji berries, and a few veggies from your local farmers, such as sliced radishes and green onions.

Side Dish: Winter Squash Ginger Soup Create your Thanksgiving soup with local winter squash, such as red kabocha (sweeter than green kabocha, which has a more savory flavor) or butternut, delicata, or even pumpkins. While cooking your soup, enjoy the mindfulness and aromatherapy of grating warming ginger, cinnamon and nutmeg. Have fun plating the soup with a few sliced fresh veggies to add color and a crisp texture. Enjoy the soup warm or cold.

The components of the soup include: the winter squash ginger soup, the plating toppings, veggie stock, aromatics and roasted squash.

Yields: 4 servings

Winter Squash Ginger Soup Simple Ingredients 1 Tbsp organic extra virgin olive oil ¼ cup shallots, minced 1 Tbsp ginger, grated ½ Tbsp coriander seeds Pinch sea salt 3 cups roasted winter squash (see recipe on next page) 4 cups veggie stock (see recipe on next page) Simple Ingredients – Plating Toppings (per serving) 2 small tomatoes, sliced 1 radish, sliced 5 raw cashews, soaked in water 5 dehydrated tomato slices November 2018

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Simple Homemade Veggie Stock To enhance the flavor of your soup, make this quick and easy veggie stock, with a mirepoix base of carrots, onions and celery. An option is a box of store-bought organic veggie stock.

Simple Ingredients – Stock Base 1 medium white onion, rough chopped 4 carrots, rough chopped 2 celery stalks, rough chopped 6 cups water Simple Ingredients – Aromatics 10 parsley stems 3 bay leaves 2 garlic cloves 1 tsp black peppercorns Simple Steps • Rough chop the carrots, onions and celery into 2” pieces.

• Place carrots, onions, celery, aromatics and water into the soup pot.

• Bring to a boil.

• Reduce to simmer and cook with lid covered for 30 minutes.

• Strain the veggies from the liquid.

• Use the stock in the winter squash ginger soup.

Roasted Winter Squash

Plating Toppings (continued)

1 tsp green onions, cut on diagonal 1 tsp microgreens Pinch ground cinnamon Pinch ground nutmeg Optional: cashew cream

• Bring to a boil.

• Lower to simmer and cook for 30 minutes.

• Pour soup into food processor and pulse a few times for desired smoothness.

Cook the Soup

Plate the Soup

Simple Steps • Pour olive oil into the soup pot and warm for 1 minute.

• Add shallot, ginger and coriander seeds, and gently cook for about 5 minutes to release flavors.

• Add roasted squash and veggie stock to the pot.

Simple Steps • Pour soup into a serving bowl.

• Top with a few raw cashews and dehydrated tomato slices, plus local seasonal veggies, such as tomatoes, radishes, green onions, and microgreens.

• Sprinkle a pinch of ground cinnamon and nutmeg onto the top of the soup.

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Simple Ingredients 3 cups winter squash, cubed 3 Tbsp organic extra virgin olive oil 3 tsp ground cinnamon 3 tsp ground nutmeg Simple Steps • Toss squash in olive oil, nutmeg and cinnamon.

• Place squash on a parchment-lined sheet tray, making sure the squash does not touch.

• Roast for 15 minutes, flip.

• Roast for another 12 minutes.

• Use the roasted squash in the winter squash ginger soup.

Side Dish: Sweet Potato Brussels Sprouts Fall Veggie Sauté Sautéing a variety of seasonal veggies is a simple, quick, delicious, warming side dish for Thanksgiving, with the warmth of fall with sun-dried tomatoes and a mix of aromatics: green onions, shallots, garlic and leeks. Use this recipe as a guide to create your Thanksgiving Veggie Sauté with the veggies at local farmers’ markets. The key to this sauté is to create a tasty flavor foundation sauce with the

shallots, green onions, leek, garlic, ginger, red pepper, and cherry tomatoes. Then, slowly cook the sweet potato and Brussels sprouts in the sauce.

Yields: 4 servings Simple Ingredients 3 Tbsp organic extra virgin olive oil 3 Tbsp shallots, minced 4 green onions, sliced on diagonal 1 leek, white part, sliced 2 garlic cloves, minced 1 tsp ginger, grated 1 red pepper, rough chopped 5 cherry tomatoes, halved 1 sweet potato, rough chopped 2 fresh limes 1 cup Brussels sprouts, halved ½ cup sun-dried tomatoes, rehydrated in water 10 minutes ¼ cup Kalamata olives ¼ cup capers 1 cup arugula ¼ cup raw walnuts Pinch sea salt

Simple Steps • Gather your mise en place.

• Preheat sauté pan on low.

• Pour organic extra virgin olive oil into the pan.

• Add green onions and shallots and cook a few minutes.

• Add leek and cook a few minutes.

• Add garlic and cook 30-60 seconds.

• Add ginger and cook 30-60 seconds.

• Toss in red pepper and cook about 5 minutes.

• Add tomatoes and cook about 5 minutes.

• Add a pinch of salt.

• Add sweet potato. Cook about 10 minutes.

• Squeeze fresh lime on veggies.

• Add Brussels sprouts. Cook about 10 minutes.

• Add sun-dried tomatoes, olives and capers. Cook about 5 minutes.

• Add arugula with a squeeze of lime juice and a pinch of sea salt. Cook about 2 minutes.

• Plate with walnuts.

• Enjoy.

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Dessert: Chocolate Sweet Potato Brownie and Goji Berries Yields: 8 servings This is a delicious vegan, gluten-free chocolate dessert made with a sweet root veggie—the sweet potato—and Medjool dates and maple syrup as the natural sweeteners. This brownie is always a favorite for the holidays, and perfect for a Thanksgiving dessert.

Simple Ingredients 2 medium to large sweet potatoes 12 Medjool dates, pitted (Arizona, if available) ⅔ cup raw almonds, ground ½ cup brown rice flour 4 Tbsp raw cacao powder 3 Tbsp maple sugar Pinch sea salt 3 Tbsp goji berries

Simple Steps • Preheat oven to 350° F. • Peel sweet potatoes, cut into chunks, and steam in a bamboo steamer for about 20 minutes until they become really soft.

• Once sweet potatoes are soft and beginning to fall apart, remove from steamer.

• Mix sweet potatoes and pitted dates into food processor and process.

• Put remaining ingredients into a large bowl and stir to combine.

• Add sweet potato/date mixture to other ingredients and stir well.

• Place mixture into 8-inch by 8-inch parchment-paper-lined baking dish.

• Cook for about 20 minutes.

• Test doneness by pushing a toothpick into the brownie. The brownie is ready when a toothpick comes out dry.

• Allow baking dish to cool for about 10 minutes.

• Remove the brownies from baking dish.

• Cool for a few minutes and cut into squares.

• Enjoy with goji berries.

Find pie recipes in the article, Thanksgiving Desserts – Plant-Based Pies for Every Palate, online at NaturalAZ.com.

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Melanie Albert, founder and CEO of Experience Nutrition Group LLC, in Phoenix, is the author of the award-winning cookbook A New View of Healthy Eating and healthy recipe blog at EXPNutrition.com, and offers cooking workshops, team building events, and recipes. Albert has step-by-step tapenade plating photos and a soup step-by-step video for those who are interested. Recipes and photos courtesy of Albert. Photos on this page courtesy of Melissa Corter (top) and Cassie Hepler (Inset). For more information, visit EXPNutrition.com.

Post-Summer Body Reset

by Paul Stallone

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ith cooler weather finally gracing the Phoenix area, summer is officially in our rearview mirrors. We can finally get out our “winter” clothing and turn off the air conditioning. Well, at least on some days. Long sleeves and extra layers come in handy for covering up those areas that protrude more than we’d like—a saving grace many missed over the hot months.

Now that our swimsuits aren’t a threat anymore, the extra weight may not seem like quite the concern. It almost feels like we get a “pound pass” until the new year when the pressure to lose weight weighs heavy. From now until after the holidays, losing weight just doesn’t feel like a priority, but it should be. The reasons to lose it are just as plentiful as the excuses to put it off.

One key to success is to consult with a physician. While diet and exercise can work for some, many will not succeed with this approach. A physician can help those who struggle to lose weight, those needing to lose a lot of weight, and those who keep gaining the weight back.

One weight-loss program that has been used by countless people since the 1970s is the human chorionic gonadotropin (hCG) protocol.

One weight-loss program that has been used by countless people since the 1970s is the human chorionic gonadotropin (hCG) protocol. This diet goes deeper than any other typical diet-based approach because the hCG protocol revs up a person’s metabolism by using a natural hormone. hCG is a hormone found in small amounts in both sexes, but when a woman becomes pregnant, hCG production goes into overdrive. During pregnancy, the baby requires nutrients and calories to develop; hCG converts the mother’s fat into calories for her baby’s growth.

By elevating hCG levels, stored fat is released quite quickly. Most people report

losing 4 to 8 pounds per week, making this is an ideal program for those needing to lose 20 or more pounds. Around 1,800 calories worth of body fat is released and utilized, requiring the patient to intake additional calories. The amount and quality of these calories can make or break a successful hCG program. Usually 500 to 750 additional calories are recommended to sustain energy; however, only certain foods should be consumed to maintain a fat-burning state—obviously a doughnut isn’t on the food plan. It’s important to note that eating this low amount of calories without increasing hCG levels would prove disastrous. The use of hCG allows for fat to be burned and those extra 1,800 calories to be released, so in actuality the patient is really receiving at least 2,300 calories a day.

Traditional weight-loss programs can be slow, leaving people frustrated.

They give up quickly. On this program, when the food plan is followed, most people will see their weekly weight-loss goals met, keeping them motivated and on track. An hCG program should only be used under the direct supervision of a trained physician. Not everyone is a candidate for this program, and bloodwork is needed to rule out any health concerns that could interfere with success. Most reputable physicians will recommend weekly visits to monitor success and provide additional support.

An hCG protocol is a potent tool for anyone serious about losing weight. If you need to lose unhealthy weight, whether it’s 10 or 50 pounds, meeting with a physician can provide more support and options to help you finally succeed.

Paul Stallone, NMD, founded the Arizona Integrative Medical Center, located at 8144 E. Cactus Rd., Ste. 820, in Scottsdale.

He combines natural/ alternative/conventional treatments for each patient’s needs. For more information, call 480-214-3922 or visit DrStallone.com. See ad, inside front cover and page 40.

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Ease Repetitive Strain Injuries Targeted Exercises Lower Risk of Injury

by Marlaina Donato

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eekend athletes, office workers and hobbyists greatly benefit from a balanced array of regular exercises as a preventive measure against injury. In our technological age, repetitive strain injury (RSI) is all too common, and anyone using a computer daily can be at risk. Sedentary lifestyles help set the stage for injury.

RSI is classified as a cumulative trauma disorder that can affect muscles, tendons and nerves of not only the forearm and hand, but also the neck and shoulders. Symptoms may include pain, weakness, numbness or compromised motor control. Carpal tunnel syndrome is just one example.

“Repetitive injuries occur by execut-

ing the same motions over and over again with little or no variation, and become syndromes when they occur frequently or chronically,” says Brian Lebo, a strength and conditioning coach and director of the Athletic Performance Training Center, in North Royalton, Ohio.

RSI Risk Factors

Poor posture, faulty movement technique and lack of periodic breaks from activities can play a major role in developing any form of RSI. “I find that people that maintain a balanced exercise routine tend to do the best in jobs that apply repetitive stresses. People that sit at a desk need core strengthening, flex-

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Surgery-Free BUNION THERAPY

fit body

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Helpful Resources RSI Exercises from Alston Advanced Bodywork, Tinyurl.com/RSIExerciseVideo Functional training movement patterns from Gray Cook, Tinyurl.com/BodyMovementKnow-How

ibility work in the hips, wrists and hands, and work on the neck flexors of the cervical spine,” says Felipe J. Mares, a physical therapist and owner of PT First Physical Therapy and Rehabilitation, in Albuquerque, New Mexico. “People that exercise on a daily basis, regardless of their job, hold up better at work.

There’s a lot of stored equity in muscle tissue and strength that comes in handy.”

Lebo elaborates, “Exercise is critical for improving quality of life for people that suffer from repetitive injuries or RSI because it provides variation from repetitive movement, strengthens muscle and connective tissue, stabilizes joints and improves the body’s response to physical stress. For people with desk jobs, I recommend taking 10 minutes to get up every hour on the hour and move around. Focus on mobility.”

Weekend Warriors

The impulse to get outside, engage in a sport or push through limitations on weekends can lead to injury if exercising is not also part of the work week. “Do something on weekdays to

support your weekend activity to prepare and strengthen your body specifically for it,” says Lebo. “For recreational athletes, I recommend performing some type of strength training to support the demands and movement patterns of your activity. For tendinitis or inflammation of the tendons—the most common type of repetitive injury—exercise can reverse or minimize injury following appropriate rest, together with physical therapy when indicated.”

Basic strength training, maintaining a healthy weight and staying hydrated all help prevent injury and decrease the risk of reoccurrence.“Repetitive injuries that I see often are iliotibial band syndrome, patellofemoral syndrome, lower back pain and rotator cuff injuries. The main cause of these is overuse, faulty alignment and muscle compensation,” says Brooke Taylor, a functional training expert and owner of Taylored Fitness NY Ltd., in New York City.

“Functional training engages the body in multiplanar movements that simulate everyday motions. This forces the body to work as one unit, as opposed to isolating various body parts. The beauty is that with a well-designed program, you leave no muscle untouched. Functional training is beneficial for everyone, and one hour of training a day can make a huge difference. Get out and explore different activities and work opposing muscles. Make all parts of the body work as one,” counsels Taylor.

Whether injuries occur at the desk, on the soccer field or not at all, keeping the body fit is key. Mares reminds us that exercise is like sleep—something we all need and cannot avoid, saying, “Exercise is the great equalizer in life.”

Marlaina Donato is a freelance writer and authors books related to the fields of alternative health and spirituality. Connect at MarlainaDonato.com.

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Eco-Packaging Progress Report

Innovative Uses of Pulp, Paper and Mushrooms

by Avery Mack

Manufacturers need to protect their products from damage and theft, and also want them to stand out on retail shelves.

A common result has been hard-to-open containers relying on excessive cardboard and plastic. Today, more manufacturers are responding to consumer requests for less packaging, making it easier on both people and the planet.

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hether shopping online or in a local store, more eco-friendly options are available and they’re worth seeking out.

In grocery stores, look for cellophane packaging made from corn, wheat or potatoes that replaces traditional plastic packaging used for candy, spices, nuts, produce and bath products. Cellulose, made from sustainably harvested wood

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pulp, one of nature’s most abundant materials, makes for a sturdy bio- and marine-degradable bag that is suitable for home composting. Resistant to oil, fat and grease, it is also microwavable and ovensafe at low temperatures.

Fenugreen uses antibacterial, antifungal spices infused into a tea that is soaked into clean, biodegradable FreshPaper. It works in conjunction with store

packaging or storage containers to keep bread, fruit, vegetables and cheese fresh.

Kavita Shukla, founder and CEO, says, “Each paper lasts about a month. A distinct, maple-like scent says the paper is actively working to keep food fresh two to four times longer than usual, preventing food waste due to spoilage.”

Quinn Snacks’ revolutionary Pure Pop Bag of microwave popcorn contains no genetically modified corn, synthetic chemicals or plastic coatings, so unlike other brands, its packaging is compostable and biodegradable. Consumers add the included salt and spices after the popping, allowing the addition of natural ingredients while maintaining the integrity of the food’s natural oil and flavor.

Food carry-out used to mean polystyrene (Styrofoam) containers, but now consumers have the safer option of pulp products that break down completely in backyard compost heaps or through commercial recycling. The pulp comes from North American-sourced hardwoods, which reduces its travel footprint and supports environmentally aware suppliers.

Mycelium, another Styrofoam substitute, uses mushroom roots as glue to hold together other sustainable, compostable agriculture byproducts like corn stalks.

The result creates shipping materials that cradle wine bottles, computers and other fragile items to prevent breakage.

In beauty products, look for refillable

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green living

OoddySmile Studio/Shutterstock.com

glass jars. While glass is endlessly recyclable, it carries a large carbon footprint.

Glass is heavy and must be transported, sometimes out of state, to reach a treatment plant. Furnaces capable of melting glass containers must run nonstop at about 2,600 degrees Fahrenheit. Taking the time to refill glass jars saves energy and prevents greenhouse gas emissions.

Some personal products such as deodorant are available in paper pushup tubes. Standard plastic tubes can be difficult to empty completely and are sometimes made of more than one type of plastic, which makes them non-recyclable.

Eco-friendly packaging can be especially challenging for small businesses.

Katherine Dexter, owner of Wild House Body Care, in College Station, Texas, says, “I needed a green product that was oilproof and waterproof. One of the best I’ve found for wrapping solid lotion bars is an unbleached, soy waxed paper. It works as effectively as paraffin-coated waxed paper and is 100 percent biodegradable.” She uses sustainable and natural materials for all of her product packaging.

As part of the adult coloring book craze, Najeeb Kahn, founder of the Monthly Coloring Club, noticed books were shipped shrink-wrapped, so the club has switched to compostable and recycled rigid cardboard mailers.

Online mattress sales have increased from a 5 percent market share in 2016 to 10 percent in 2017, thanks to moneyback guarantees, free in-home trials and innovative compressed mattress-in-a-box delivery. A mattress is squashed to fit in a box measuring 18 by 44 inches; about the size of a medium file cabinet. One person can easily carry it up stairs or around corners. Released from the box, the foam mattress expands to normal size in eight to 12 hours. The cardboard package can be reused or recycled.

Email manufacturers to either congratulate them on better choices or complain about excess. Each purchase voices an opinion. Let’s make it count.

Connect with the freelance writer via AveryMack@mindspring.com.

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Mindful Investments

Nurturing Creative Kids Hobbies Engage and Grow Healthy Kids

U

by Marlaina Donato

nplugging with creative and fun activities fosters skills that can last a lifetime. Studies published by the National Endowment for the Arts Office of Research & Analysis show that participating in performing and visual arts enhances children’s social skills and emotional processing, builds confidence and improves academic aptitude.

“Not every child needs to play a team sport. Team experiences such as working with peers toward a goal, learning to win and lose gracefully and to get along with others can also be learned through the arts,” explains Antonella D’Aloia, a developmental and expressive art teacher with The Whole Child, in Upton, Massachusetts. “Both crafts and expressive artistic creation have huge benefits because they’re usually seen as nonthreatening activities, especially for

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kids with anxiety or on the autism spectrum. Art offers a safe place in which they can hone new responses to difficult feelings.”

Earth-Based Self-Expression

Weaving, scrapbooking, making friendship bracelets and other art projects involving organic or re-usable materials can demonstrate sustainability while teaching children how to follow directions, cultivate patience and strategize.

Healthy cooking classes are a creatively engaging avenue for youths to learn about connections between a healthy Earth and maintaining personal health.

Expressing themselves through the visual arts, drama and dance promotes problem-solving and innovation, as does joining a science or Lego club.

Instilling mindfulness in children can be both fruitful and far-reaching. “Origami—the Japanese art of paper folding without cuts or glue—is a quintessential hobby for centeredness. The act of folding paper is so engrossing that one is very present and in the moment,” says Kathleen Sheridan, origami master and founder of Origami and You, in St. Paul, Minnesota. “Origami stimulates both sides of the brain and helps to build selfesteem. Most of all, it’s fun, portable and inexpensive.”

Fostering imagination and using the written word through journaling or storytelling nourishes a child’s inner world.

“Creating a short story requires divergent thinking; young writers use their imaginations to generate unique ideas for characters, settings, plots and conflicts.

We help them think deeply, write authentically and respect the perspectives of others, while learning to create and share their own stories and experiences,” explains Kimberly O’Connor, young writers program director at Lighthouse Writers Workshops, in Denver, Colorado.

“Expressing the exact shape of an iris or the sound of a cricket, for example, requires intense curiosity and attention, two qualities that can serve children and teens indefinitely,” she explains.

Such skills can help students anywhere— in the classroom, on the sports field and later, when they begin to search for and find jobs.

According to Stanford University research published in the Annals of the New York Academy of Sciences, learning an instrument helps to improve children’s reading skills, especially those struggling with dyslexia and other learning challenges. Researchers at the German Institute for Economic Research revealed that learning music amplifies cognitive

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“It doesn’t have to cost a lot of money to try new things,” stresses D’Aloia.

“Go to local school concerts, plays and art exhibits. Look for public art in your area.

Local libraries often offer great activities for kids.”

healthy kids

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and non-cognitive skills twice as much as engaging in sports, dance or theater arts.

The Wellbeing Project, in Great Britain, has inspired activities such as sewing to benefit well-being. According to research published in the Journal of Public Health, quilting boosts cognitive ability, emotional equilibrium and creativity.

Introducing life skills and hobbies that nourish selfhood can be one of our greatest gifts to the next generation.

D’Aloia remarks, “Helping our children to express who they are, rather than who we expect them to be, is the most powerful thing we can do.”

Marlaina Donato is a multimedia artist and freelance writer who authors books related to the fields of alternative health and spirituality. Connect at MarlainaDonato.com.

Links to More Discoveries Crafting a Green World: The Home for Green Crafts and Materials, CraftingAGreenWorld.com YouTube all-level instructional videos from OrigamiSpirit.com, Tinyurl.com/OrigamiInstruction YouTube intermediate-level origami videos from Jeremy Shafer, Tinyurl.com/JeremyShaferOrigami From juggling to calligraphy, broad-spectrum activity ideas, Tinyurl.com/50Non-SportsActivities Scrapbooking for kids, Tinyurl.com/HowToDoScrapbooking Benefits of journaling, Tinyurl.com/WhyJournal Eco-friendly fabric companies for sewing projects, Tinyurl.com/EcoFabricSources Vintage sewing patterns online database, Tinyurl.com/VintageSewingPatterns November 2018

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by Claire Rabe

D

on’t forget Fido this Thanksgiving. Whip up a batch of these all-natural dog biscuits to have on hand. These last up to six weeks in an airtight container in the fridge, and up to six months in the freezer. Dog bone-shaped cookie cutters are available at Walmart and Michaels for about a dollar.

Combine ⅔ cup pumpkin puree (canned or fresh) ⅓ cup chunky peanut butter 2 eggs 2½ cups whole wheat flour (can substitute almond flour for gluten-free biscuits) In large bowl, mix puree, peanut butter and eggs on medium speed with mixer. Add flour a half cup at a time and mix to a smooth dough.

Roll out on a floured board and cut with cookie cutters. Place on ungreased cookie sheet.

Bake at 350° F for 20 minutes, then turn off oven. Let biscuits remain inside on cookie sheet for about 15 minutes, then remove. Biscuits will harden up nicely. Store in airtight container.

Yields: 2 dozen Claire Rabe is a Phoenix-based author, journalist and writing coach. Connect with her at Cerabe1@Yahoo.com.

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Give Rover a Rubdown

Massage Keeps a Dog at Peak Health

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by Karen Shaw Becker

“

nimals have performed massage on themselves or others since the dawn of time through natural grooming behaviors,” reports the Northwest School of Animal Massage, in Vashon, Washington. “Any animal’s quality of life can be enhanced with massage.”

Therapeutic Massage Results

“Maintenance massage is great for helping your pet stay at their peak level of health for as long as possible. It’s also a great tool for monitoring and early detection,” says Kim Tews, a certified small animal massage practitioner located near Portland, Oregon.

Jonathan Rudinger, a registered nurse, licensed massage therapist and authority on canine massage in Toledo, Ohio, explains that massage supports oxygen exchange, helping animals to breathe more deeply, and even encourages coughing to loosen phlegm and debris in the lungs.

Increasing both blood and lymphatic circulation is another benefit. “Manual lymphatic drainage massage is a good immune booster, and benefits pets of all breeds and ages,” says Tews. Massage shortens postoperative recovery time for pets and helps decrease inflammation and pain while lowering blood pressure and working to normalize breathing pat-

terns and digestion.

For dogs with arthritis, Rudinger says that massage works to increase the natural fluids within the dog’s body, along with improving lymph and blood circulation and hormone and energy flow.

When it comes to sporting events and intense recreation, massage can be used to increase blood flow to muscles beforehand and reduce muscle soreness afterward.

Massage is a comfort for beloved dogs receiving treatment for a terminal illness or palliative care. The practice can also reduce the need for pain medication, decrease metabolic end products in tissues, ease constipation and feelings of anxiety and isolation, and instill greater peace.

Behavioral Results

Massage therapist Michelle Rivera with the Healing Oasis Wellness Center, in Sturtevant, Wisconsin, remarks in the journal Integrative Veterinary Care, “It was in China that I learned that many behavioral problems can also be alleviated or eliminated with the addition of massage therapy.

In my own practice, the majority of issues I successfully work with using massage are behavior problems and seizures.”

Highly sensitive animals may find that therapeutic massage makes being touched more tolerable. Rudinger explains

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natural pet

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Holiday Treats for Your FourLegged Friends!

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that it can clear physiological energy blocks. His approach with dogs is to work on the stomach energy meridian, which flows down around the mouth, down both sides of the midline and underneath the abdominal side of the body. It ends up around the anus, beneath the animal’s tail.

As the meridian is associated with the emotional brain or limbic system, working on this area is particularly useful for dogs that are fear-biters, food- or dogaggressive, have separation anxiety or problems with their gastrointestinal tract.

Generally speaking, dog massage can be a useful tool for stress relief and relaxation.

Find the Right Expert

An integrative veterinarian can provide advice and recommend an experienced area canine massage therapist to treat an animal’s specific need. At-home or in-clinic sessions may last from 30 to 80 minutes.

Having a family member massage a pet can add calming and bonding benefits, especially in palliative care. A workshop or continuing education course will teach basic to advanced hands-on massage skills. Offering the benefits of therapeutic massage to a dog is one of the greatest gifts we can give to support their happiness and quality of life. It can also work wonders for cats.

Karen Becker, a doctor of veterinary medicine, is a proactive, integrative practitioner who consults internationally and writes for Mercola Healthy Pets (HealthyPets.

Mercola.com).

MASSAGE FOR CATS

by Sandra Murphy

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lthough the method of massage and results can be similar to that for dogs, cats have their own rules about how they are touched. “Every massage must be individualized,” says Katie Mehrtens, owner of The Right Spot Pet Massage, near Chicago, and a nationally certified small animal massage therapist. “Cats are typically more sensitive to touch than dogs, and can become overstimulated. I am hyperaware of the cat’s reactions, and often give them more breaks to avoid stress,” she says.

“If your cat doesn’t like to be touched, you just haven’t figured out the best moves yet,” advises Maryjean Ballner, a massage therapist in Santa Barbara, California. “Common mistakes include rubbing, instead of caressing, and going too fast. Felines get the reputation they’re difficult. Pay attention to the basics.”

“Although many bones and muscles in cats and dogs have the same names and locations, they may not be identical in

physical appearance or function,” Mehrtens says. “A cat’s skeleton is slender, with lean, fluid muscles designed for leaping distances with stealth and agility. They’re likely to experience less wear and tear on joints than dogs.”

Ballner offers tips to let the cat be the teacher as to what works best: ■ Get down to their level.

■ Approach at shoulder height, not the top of the head.

■ Caress using full palms, not just fingertips. Slower is safe, enjoyable and desirable.

■ Caress under the chin and around the cheeks using finger pads and full palms or the flat area between the knuckles.

■ Focus totally on the cat for four minutes. Make it routine.

■ Voice soft, soothing, low-tone phrases —not baby talk; maybe repeating, “Oh, you good boy, good boy.”

Susi Rosinski, a certified feline, canine and equine massage therapist and owner of Ancient Far East Healing Arts, in Tonawanda, New York, offers, “Most of my [feline] clients have joint pain or back mobility difficulties. Working on legs and joints after they’re fully relaxed helps them, as well as being safer for me, as I slowly add pressure to the areas where they need it most.”

“For four minutes a day, cat massage is therapeutic, whether it’s for you or the cat,” says Ballner.

Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@ mindspring.com.

JEN STONE

IFSA Accredited Feng Shui Master 6207 N. Cattletrack Rd., Ste. 7 Scottsdale, AZ 85250 USA (480) 280.9911 fengshuibyjen@gmail.com www.FengShuibyJen.com November 2018

45

Copper device stops a cold naturally last holidays,” she said. “The kids had colds going around, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper may even stop flu if used earNew research: Copper stops colds if used early. ly and for several days. Lab technicians ew research shows you can went away completely.” It worked again placed 25 million live flu viruses on a stop a cold in its tracks if you CopperZap. No viruses were found alive every time he felt a cold coming on and take one simple step with a soon after. he hasn’t had a cold since. new device when you first feel a cold People have used it on cold sores He asked relatives and friends to try coming on. and say it can completely prevent ugly it. They said it worked for them, too, so Colds start when cold viruses get in outbreaks. You can also rub it gently he patented CopperZap™ and put it on your nose. Viruses multiply fast. If you on wounds, cuts, or lesions to combat the market. don’t stop them early, they spread in infections.

Soon hundreds of people had tried it your airways and cause misery.

The handle is curved and finely texand given feedback. Nearly 100% said But scientists have found a quick tured to improve the copper stops way to kill a virus. Touch it with copper. colds if used withcontact. It kills in 3 hours after the Researchers at labs and universities germs picked up first sign. Even up agree, copper is “antimicrobial.” It kills on fingers and to 2 days, if they microbes, such as viruses and bacteria, hands to protect still get the cold it just by touch. you and your That’s why ancient Greeks and Egyp- is milder and they family. tians used copper to purify water and feel better.

Copper even heal wounds. They didn’t know about Users wrote kills deadly germs Sinus trouble, stuffiness, cold sores. that have become viruses and bacteria, but now we do. things like, “It Scientists say the high conductance stopped my cold right away,” and “Is it resistant to antibiotics. If you are near of copper disrupts the electrical balsupposed to work that fast?” sick people, a moment of handling it ance in a microbe cell, destroying it in Pat McAllister, age 70, received one may keep serious infection away. It may seconds. for Christmas and called it “one of the even save a life.

Tests by the Environmental Protecbest presents ever. This little jewel really The EPA says copper still works tion Agency (EPA) show germs die fast works.” Now thousands of users have even when tarnished. It kills hundreds of on copper. Some hospitals tried copper stopped getting colds. different disease germs so it can prevent for surfaces like faucets and doorknobs.

People often use CopperZap preserious or even fatal illness. ventively. Frequent flier Karen Gauci This cut the spread of MRSA and other CopperZap is made in the U.S. of illnesses by over half, and saved lives. used to get colds after crowded flights. pure copper. It has a 90-day full money Though skeptical, she tried it several The strong scientific evidence gave back guarantee when used as directed inventor Doug Cornell an idea. When times a day on travel days for 2 months. to stop a cold. It is $69.95. Get $10 off “Sixteen flights and not a sniffle!” he felt a cold coming on he fashioned each CopperZap with code NATA5.

Businesswoman Rosaleen says when a smooth copper probe and rubbed it Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses Cop- toll-free 1-888-411-6114.

“It worked!” he exclaimed. “The cold perZap morning and night. “It saved me Buy once, use forever.

N

46

Phoenix Edition

NaturalAZ.com

ADVERTORIAL ADVERTORIAL

calendar of events

unique meditation captures the radiant healing energy of the cosmos and connects it to you, the practitioner. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale.

RSVP: 480-699-9600. AnahataYogaaz.com.

Find More Events On Our Website!

SATURDAY, NOVEMBER 17

NaturalAZ.com

Board of Angels Course – Nov 17-18. With Sally Trautner. Learn about the Divine Holy Angels of the Second Reality; Angel Board Healing and healing with Angel Board Water; openings, initiations, upgrades and ceremonies; experience the essence of holy. Register: 480-395-7333 or Board-Of-Angels.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.

Sacred Relics Exposition – Nov 17-18. 1-6pm.

Exposition of Sacred Relics – Saints of the Americas. $10 or more requested. The Shrine of Holy Wisdom, 5025 S Ash Ave, Ste B-15, Tempe.

480-219-9633. ShrineOfHolyWisdom@gmail. com. TheShrineOfHolyWisdom.org.

SATURDAY, NOVEMBER 3

Marvelous Menopause – Learn how to journey through this life change with joy and ease. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP: 480-694-9931. SWHerb.com.

Kirtan with The Band of Now! – 7-9pm. Join for a sweet evening of singing divine names and prayers. Kirtan is a call and response style of singing based in the Bhakti yoga tradition. Stilling the mind, softening the heart, evoking joy, and dissolving separateness are just some of the magical benefits of this ancient practice. No experience necessary. $15. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale.

RSVP: 480-699-9600. AnahataYogaaz.com.

FRIDAY, NOVEMBER 16

SUNDAY, NOVEMBER 18

Creative Soul: Meditation, Writing and Equine Experiential Retreat for Women – Nov 16-18.

Held at Tierra Madre Horse and Human Sanctuary and the Boulders Resort, join best-selling Hay House author and meditation teacher, Sarah McLean, and Equine Experiential Coach, Christine Badoux, for a transformational self-awareness weekend. 928-204-0067. CreativeSoulRetreat.com.

Farm-to-Table Plant-Based Cooking Class for Thanksgiving – 11am-1pm. With awardwinning cookbook author Melanie Albert. Create plant-based dishes for your Thanksgiving meal or holiday celebrations using fresh local organic produce from Phoenix farmers. Enjoy your fall creations in the beauty of The Farm with community. Menu: Tapenade; Root Veggie Sauté; Fall Soup; Sweet Potato Brownie with Superfoods. $55. The Farm at South Mountain, 6106 S 32nd St, Phoenix. 602-615-2486. Mel@MelanieAlbert. com. Tickets: ExperienceNutrition.com.

Health and Wellness Expo – 9am-4pm. Join for the latest in fitness, nutrition, healthy living, psychology, workplace wellness and more. Free admission. Mesa Convention Center, 263 N Center St. 602-625-3000. HealthAndWellnessExpo.com.

Music Benefit Concert – 6:30-8:30pm. New Thought artists, Point of Light, the JaJa’s, Cerise Patron, Jennifer Sheets, Will Zecco, Jimmi Wilson, Megan Davidson, Kevin King, the Love in Action Choir & Children’s Choir and more will perform a series of fun, upbeat and moving music that will take attendees on a musical journey through the decades and various genres to benefit Unity of Mesa’s music department. $15/adults, kids/free. 2700 E Southern Ave. 480-892-2700.

Admin@UnityOfMesa.org. UnityOfMesa.org.

TUESDAY, NOVEMBER 6 Aesthetics Practitioner Program – Evening classes begin. Morning classes begin Dec 11.

Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. 480-994-9244. Info@ swiha.edu. swiha.edu.

eos, kriyas, inspiration, community support, and more. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale. Register/ details: 480-699-9600 or AnahataYogaaz.com.

WEDNESDAY, NOVEMBER 14

Community Healing Circle – 7-8pm. Join for a donation-based community healing circle to chant Ra Ma Da Sa, Sa Say So Hung (the Siri Gaitri Mantra), the mantra for the sacred healing. This

FRIDAY, NOVEMBER 9 AZIANDS Speaker Series – 7-9pm. Speaker Robert Bare spent more than two decades as a highway officer seeing lots of death. Spirituality or religion played no role in his life. A massive heart attack in 2009 changed all that. $10/nonmembers, $5/members. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

UnityOfMesa.org.

SUNDAY, NOVEMBER 11 The Emerald Matrix – 1-2:30pm. Five classes: Nov 11 & 18 (first class free); Dec 2, 9 & 16. A formula for true inner healing; access your inner healing power. Summit University, 4105 N 20th St, Ste 115, Phoenix. 480-442-5020. SummitLighthousePhoenix@gmail.com.

MONDAY, NOVEMBER 12 40-Day Yoga Challenge – Nov 12-Dec 21.

9:30am-7pm. $40/40 days of unlimited classes (or current membership/monthly autopay contract).

Includes member group with yoga tips, online vid-

November 2018

47

Money can buy you a fine dog, but only love can make him wag his tail. ~Kinky Friedman

Thai Yoga Bodywork and Sound Healing – 1:30-3:30pm. Explore a unique and fun partner Thai yoga practice plus sound healing experience in a supportive and relaxed atmosphere. Poses are designed to improve strength, flexibility, balance, trust and communication between partners.

Singles/individuals are welcome. All levels. $33/ individual, $60/couples. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale. RSVP: 480-699-9600. Register: AnahataYogaAZ.com.

WEDNESDAY, NOVEMBER 21 Thanksgiving Eve Service – 7pm. Unity of Phoenix Spiritual Center, 16th St and Greenway (NW corner). UnityPhx.org.

Gratitude Service – 7-8pm. Kick off your Thanksgiving in a special service to give thanks for this wonderful life. Love offering. Unity of Mesa, 2700 E Southern Ave. 480-892-2700.

UnityOfMesa.org.

FRIDAY, NOVEMBER 23 Monthly Full Moon Meditation – 7-8:30pm. Sevak Singh incorporates some light kundalini yoga, meditation, plus deep relaxation and healing to the sound of the gong. The full moon is a time to establish a deeper connection to the fragrance of your life. $25/ online, $30/door. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale.

RSVP: 480-699-9600. AnahataYogaaz.com.

SATURDAY, NOVEMBER 24 Fall Foliage Festival – Nov 24-25. 8am-5pm.

Fall foliage peak week is right on schedule for Thanksgiving weekend and the Boyce Thompson Arboretum State Parks Fall Foliage Finale Festival capitalizes on the color both days. There will be live music, spiced cider, and arts and crafts vendors. 37615 US Hwy 60, Superior. Info: BTArboretum.org or AZStateParks.com.

WEDNESDAY, NOVEMBER 28 Remembrance Service – 7-8pm. In this special service we will honor and remember loved ones no longer with us. No Charge. Unity of Mesa, 2700 E Southern Ave. 480-892-2700. UnityOfMesa.org

THURSDAY, NOVEMBER 29 Integrative NLP Practitioner Certification Training – Nov 29-Dec 2. A user manual for your conscious and unconscious mind, neuro-linguistic programming is used by many successful people to bring about effective changes in life. $144 with promo code NATURAL. Graduate Hotel, 225 East Apache Blvd, Tempe. 800-800-6463. Info@nlp. com. EmpowermentPartnership.com.

plan ahead SATURDAY, DECEMBER 1 Love the Great Protector – 7:30am-12:30pm.

Cultivating universal love that embraces immeasurable living beings is the best way to deepen our spiritual practice and to benefit others in these troubled times. By training in meditative absorption on love it becomes spontaneous, unshakeable, and unconditional. During this course we will take time to discover the magical world of loving-kindness within us. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 928-637-6232. epc@MeditationInNorthernArizona.org. Info: MeditationInNorthernArizona.org/love.

Getting to Happy – 9:30-11:30am. Workshop on achieving a higher energy level and utilizing tools and tips to make an attitude adjustment.

Private Scottsdale residence. $40. Register/info: 623-363-7603.

SUNDAY, DECEMBER 2 The Phoenix Psychic Fair – 9am-5pm. Psychic mediums, energy and sound healers, crystal light therapy, tarot and angel readers, medical intuitives, astrology readers, jewelry, crystals and gifts, aura photography. $5/advance, $7/door. Four Points by Sheraton, 2532 W Peoria Ave, Phoenix.

PhoenixPsychicFair.com.

FRIDAY, DECEMBER 7 The Phoenix Festival of the Arts – Dec 7-9.

Noon-5pm, Fri; 10am-5pm, Sat-Sun. The seventh annual event featuring more than 150 arts and cultural exhibitors, a hands-on community mural, food trucks, live entertainment on three stages, beer and wine, family activities and more.

Admission is free and dogs are allowed. 1202 N 3rd St, Phoenix. 602-254-3100 or PhoenixFestivalOfTheArts.org.

SUNDAY, DECEMBER 9 Farm-to-Table Plant-Based Dessert Cooking Class for the Holidays – 11am-1pm. With award-winning cookbook author, Melanie Albert.

Prepare three different, delicious, plant-based, gluten-free and dairy-free desserts perfect for your holiday celebrations (raw and cooked options).

Learn how to prepare the desserts, skills to plate them beautifully, and enjoy your dessert creations with community. Menu: Raw Cashew Superfood Berry Pie, Chocolate Cream Pie and Apple Berry Crisp. $55. The Farm at South Mountain, 6106 S 32nd St, Phoenix. 602-615-2485. Mel@MelanieAlbert.com. Tickets: ExperienceNutrition.com.

FRIDAY, DECEMBER 21 Winter Solstice Celebration – Concludes the 40-Day Yoga Challenge. Participants will receive a T-shirt for completing the challenge. Drawings for a crystal singing bowl; prizes given for most classes completed and most social media posts; special Community Summer Solstice Class.

Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale. RSVP: 480699-9600. AnahataYogaaz.com.

48

Phoenix Edition

NaturalAZ.com

MONDAY, JANUARY 7

SATURDAY, JANUARY 26

Healing and Rejuvenation Retreat – Jan 7-14.

All-inclusive with Alive and Revive. Mind, body, spirit healing; reconnect with nature; natural therapies; yoga and meditation; shamanic and energy healing; healthy, delicious food. Ecuador Beach and Andes. 480-447-2420. AliveAndRevive.com.

Board of Angels Course – Jan 26-27. With Sally Trautner. Learn about the Divine Holy Angels of the Second Reality; Angel Board Healing and healing with Angel Board Water; openings, initiations, upgrades and ceremonies; experience the essence of holy. Register: 480-395-7333 or Board-Of-Angels.com.

MONDAY, JANUARY 21 Career Training in Hypnotherapy – Winter/Spring Class: 500-Hour State Licensed Hypnotherapy Certification Course. Turn your interest in healing and the mind-body connection into a new career helping people. Hypnotherapy Academy of America. 505767-8030. HypnotherapyAcademy.com.

TUESDAY, JANUARY 22 Healing and Rejuvenation Retreat – Jan 22-29 or Jul 1-8. All-inclusive with Alive and Revive.

Mind, body, spirit healing; reconnect with nature; natural therapies; yoga and meditation; shamanic and energy healing; healthy, delicious food. Peru: Cusco and Machu Picchu. 480-447-2420. AliveAndRevive.com.

FRIDAY, JANUARY 25 Three-Day Herbal Intensive Certification Class – Jan 25-27. Space is limited. Includes Materia Medica and formulations. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP: 480-694-9931. SWHerb.com.

Are you ready to be an entrepreneur in beautiful DENVER, COLORADO?

SUNDAY, JANUARY 27 Embracing Your Journey Expo – 9am5pm. Mind, Body, Spirit Expo – holistic, wellness and metaphysical event presented

by Purple Lotus Productions. Pointe Hilton Squaw Peak Resort, 7677 N 16th St, Phoenix.

EmbracingYourJourneyExpo.com.

SUNDAY, FEBRUARY 3 Botanical Formulary Classes – Also Feb 10, 17 & 24. $399/8 classes or $65/class. Blue Sky Oils, 1551 E University Dr, Mesa. Register: 480-3493508 or BlueSkyOils.com.

SUNDAY, MARCH 17 Healing and Rejuvenation Retreat – Mar 17-24.

All-inclusive with Alive and Revive. Mind, body, spirit healing; reconnect with nature; natural therapies; yoga and meditation; shamanic and energy healing; healthy, delicious food. South of Chile.

480-447-2420. AliveAndRevive.com.

The Denver Mile High edition of Natural Awakenings is for sale.This is a meaningful home-based business opportunity. No previous publishing experience is required. Extensive training & ongoing support is provided.

Learn more today!

303-770-1981

publish@milehighnaturalawakenings.com

November 2018

49

ongoing events

daily Energy Healing – 9:45am. Tue, Wed, Thur & Sat. Clear karma, energy blocks, and remove programming within to start living happily, joyously and with love. By phone in Phoenix. NatashaDeakins.com.

Energy Scan, Clearing and ReHarmonizing Sessions – 1-5pm. Thru Dec. Sun, Tues, Wed & Fri. Experience greater clarity, relief and sense of peace and how light and centered you are meant to feel. $25 during Tea, Reiki & Tarot Thursdays at Barefoot Acupuncture; $35 remotely by phone: 480-323-5272. Tracy@StrongSpiritWoman.com.

StrongSpiritWoman.com.

sunday Sunday Services – 9am (meditation) & 10:15am (service). A Positive Path for Spiritual Living.

Childcare for infants thru 5th grade at 9am service.

Nursery for infants thru kindergarten at 10:15am.

Youth ministry classes in the Education Annex at 10:15am. Unity of Mesa, 2700 E Southern Ave. 480-892-2700. UnityOfMesa.org.

Sunday Services – 9:40am (meditation) & 10am (service). Discover a path to happiness, successful living and the Law of Attraction each Sunday in a loving community of positive growth. All faiths welcome! Love offering. Scottsdale Center for Spiritual Living, 8600 E Anderson Dr, Scottsdale. 480-788-6628. siBlack1@centurylink.net.

Scottsdale CSL.org.

Spiritual Quest – 10:30-11:45am. Featuring a step-by-step pathway to higher consciousness with The Teachings of the Ascended Masters. The Summit Lighthouse, 4105 N 20th St, Ste 115, Phoenix.

480-442-5020. SummitLighthousePhoenix.org.

PLANS CHANGE Please call ahead to confirm date and times

thursday Kadampa Buddhism and Meditation – 11am12:30pm. 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 – Thru May. 1pm. 3rd Sun. 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. Info: 928-282-6907 or AZStateParks.com.

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.

Rewind Yoga – 10:30-11:30am. With Kim Carter.

This class focuses on balancing, increasing flexibility and building functional strength for people 50 and up. $10 (first class/free, six students max).

Restoring Balance Mind & Body, 2045 S Vineyard, Ste 139, Mesa. Preregistration required: 253-549-5342 or Kim@RestoringBalanceAZ. com. RestoringBalanceAZ.com.

The Buddhist Way of Loving Kindness – 6:30pm-8pm. Nov 8 thru Dec 13. Receive simple and practical advice about how to find meaning and enjoyment in all your relationships. Different topic each week (no class Thanksgiving week) $10. Beacon Unitarian Universalist Congregation, 510 N Leroux, Flagstaff. 928-637-6232. epc@ MeditationInNorthernArizona.org. MeditationInNorthernArizona.org/flagstaff.

friday Bird Walk – 8:30am. Every other Fri. With Lisa Murphy. Boyce Thompson Arboretum State Park, 37615 US Hwy 60, Superior. AZStateParks.com.

Anti-Aging Clinic Happy Hour – Thru Nov. With Dr Melanie Icard, NMD. Save on body sculpting and collagen building treatments. $150/ ozone IV and $125/Prolozone Knee. 5350 N 16th St, Ste 107, Phoenix. 480-599-8370. PhoenixAntiAging.com.

Tea Time Chat – 2-4pm. Every 3rd Sat. A Q&A session to learn how to use oils and get the most out of them while doing so in a safe manner. Enjoy a cup of herbal tea and some snacks. Blue Sky Oils, 1551 E University Dr, Mesa. 480-349-3508 or BlueSkyOils.com.

The Buddhist Way of Loving Kindness – 6:308pm Nov 7 thru Dec 12. Receive simple and practical advice about how to find meaning and enjoyment in all your relationships. Different topic each week (no class Thanksgiving week) $10. Beacon Unitarian Universalist Congregation, 510 N Leroux, Flagstaff. 928-637-6232. epc@ MeditationInNorthernArizona.org. MeditationInNorthernArizona.org/flagstaff.

NaturalAZ.com

Tea, Reiki and Tarot – 3-6pm. Gain clarity and hit the reset button with an insightful card reading and/or energy re-harmonizing session. $20/each $30/both. Barefoot Acupuncture Clinic, 6722 E Avalon Dr, Ste 1, Scottsdale. RSVP: 602-9548016. StrongSpiritWoman.com.

saturday

Anger Solves Nothing Series – 6:30pm. Everyone welcome. $10. Beacon UU Congregation, 510 N Leroux. 928-637-3262. MeditationInNorthernArizona.org.

Phoenix Edition

Rewind Yoga – 10:30-11:30am. With Kim Carter.

This class focuses on balancing, increasing flexibility and building functional strength for people 50 and up. $10 (first class/free, six students max).

Restoring Balance Mind & Body, 2045 S Vineyard, Ste 139, Mesa. Preregistration required: 253-549-5342 or Kim@RestoringBalanceAZ. com. RestoringBalanceAZ.com.

wednesday

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.

50

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

UnityOfMesa.org.

classifieds Place a Classified ad: $25 for up to 25 words, per issue. $1.00 per each additional word, per issue. Must be pre-paid.

BOOKS INTERPRET YOUR OWN DREAMS – learn this simple method in the book, Joy of Knowing.

It is so fulfilling that there is no room for condemnation. Purchase: BlueStarWay.com/dreams.

Local

FARMERS’ MARKETS

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 advantage of fresh, local produce from the best Arizona farms. Visit their respective websites for the most current information.

Roadrunner Park Farmers’ Market 3502 East Cactus Road, Phoenix Saturdays 8 a.m. to 1 p.m.

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

Sun City Farmers’ Market 16820 North 99th Avenue, Sun City Thursdays 9 a.m. to 1 p.m.

Anthem Farmers’ Market 41703 North Gavilan Peak Parkway, Anthem Sundays 10 a.m. to 1 p.m.

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

Care 1st Farmers’ Market 328 West Weatern, Avondale Tuesdays 8 a.m. to noon

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

ENHANCED ENERGY HEALING – Got emotional baggage? Book a Body/Emotion Code session today and get your negative energies released along with toxins and more!

928-713-5617. EnhancedEnergyHealing.com.

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

NATIVE FLUTE – Express your heart-song.

No music knowledge needed. Featuring affordable High Spirits Flutes. Free Instruction at monthly flute circle. Info: Song-Within.com.

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.

Pendergast Food Market 10550 West Mariposa Avenue, Phoenix Saturdays 8 a.m. to noon Peoria Farmers’ Market Park West, 9744 West Northern Avenue, Peoria Saturdays 9 a.m. to 2 p.m.

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

PRODUCTS CBD Store AZ – Give the gift of wellness.

Starting November 10, purchase first 300mg of CBD hemp cream, get second at half price.

3314 N 3rd St, Phoenix. 602-292-6133. Open 10am-4pm, Mon-Sat. CBDStoreAZ.com.

SERVICES/CLASSES

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).

..................................

NORTHERN ARIZONA Prescott Winter Farmers’ Market Location to be announced Saturdays 10 a.m. to 1 p.m.

Sedona Community Farmers’ Market 2201 West State Route 89A, West Sedona Sundays noon to 4 p.m.

PrescottFarmersMarket.org Sedona-Farmers-Market.com

Phoenix Public Market 721 North Central Avenue, Phoenix Saturdays 8 a.m. to 1 p.m.

November 2018

51

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.

ACUPUNCTURE BAREFOOT ACUPUNCTURE COMMUNITY PAIN & STRESS CLINIC 6722 E Avalon Dr, Ste 1, Scottsdale 602-954-8016 •Barefoot-Acupuncture.com

Ten years’ experience providing affordable, effective acupuncture, herbal medicine, diet/ n u t r i t i o n t h e r a p y, hypnotherapy and reiki for f e r t i l i t y, m e n s t r u a l disorders, menopause, insomnia, anxiety, depression, fatigue, stress, headaches and pain. Private acupuncture for as low as $35/session. Call or visit our website today!

ALTERNATIVE MEDICINE CBD STORE AZ

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 23.

ART CLASSES WATERCOLOR ART CLASSES

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

Chris Campabello, Holistic CBD Practitioner 3314 N 3rd St, Phoenix 602-292-6133 • CBDNutritional.com A wellness boutique devoted to CannaBiDiol and our endocannabinoid system. Organic, lab tested, ingestible and topical formulations for everyday wellness, and acute/chronic disorders.

No high and non-addictive. No card required. Open Mon-Sat 10am-4pm. See ad, page 48.

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 41.

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 15.

PURMAID

844-PUR-MAID PurMaid.com An eco-friendly home and office cleaning company and offers natural cleaning products. See ad, page 28.

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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.

COLON HYDROTHERAPY MELINDA SMITH

Colon Hydrotherapy, Biofeedback, Pets, Homeopathy, Energetic Facelift, Antiaging and Iridology Scottsdale • 602-317-7677 BestVisionOfHealth.com Gentle, relaxing session with unique gas release technique to eliminate toxins and get rid of pain. Biofeedback scan and healing to detect hidden risk factors, on pets and horses as well.

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 21.

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 or 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 FOOT & ANKLE WELLNESS

Dr. Thomas Chambers, DPM 5520 E Main St, Ste 2, Mesa 480-707-3742 • FootAndAnkleAZ.com Foot & Ankle Wellness N o n - S u r g i c a l B u n i o n Tr e a t m e n t s

Specializing in non-surgical bunion treatment and safe, effective foot and ankle care. Microcurrent technology and other holistic techniques are used to re-align feet, naturally straighten big toes, decrease pain, and reduce the appearance of bunions. See ad, page 38.

MELANIE ICARD, NMD

Anti-Aging Clinic 5350 N 16th St, Ste 107, Phoenix 480-599-8370 • PhoenixAntiAging.com Dr. Icard specializes in anti-aging medicine, natural pain management and reversal, natural and traditional aesthetics, ozone therapy, and mind body medicine.

She has extensive training in biological medicine, prolotherapy and PRP, aesthetics and ozone therapy. See ad, pages 5 and 27.

DECEMBER

JANUARY

Uplifting Humanity

Strengthen Organ Vitality

plus: Holidays Our Readers are Seeking Providers & Services for: Holiday Gifts Inspiring Books & Media Spiritual & Healing Centers Thrift & Retail Shops Community Services ... and so much more!

PAUL STALLONE, NMD

Arizona Integrative Medical Center, PC 8144 E Cactus Rd, Ste 820, Scottsdale 480-214-3922 • DrStallone.com Dr. Stallone’s main focus is to listen and understand the underlying cause of an individual’s illness. Often it is a combination of nutritional, emotional, chemical, structural, and lifestyle factors. He uses a vast array of modalities to effectively treat the acute and chronic diseases that are commonly seen today. See ad, inside front cover and page 40.

ENERGY HEALING BUBBLING WELL HEALTH OFFERINGS Linda P. Essex, RN Prescott • 928-710-2178 BubblingWell@cableone.net

Linda Essex has more than 30 years of experience to assist you to meet your needs. Pamper your body and spirit with food-based healing and products, healing touch, channeling for spiritual guidance and qigong lessons.

Private and group sessions or demonstrations by appointment.

plus: Healthy Homes HEALTH & WELLNESS ISSUE

Our Readers are Seeking Providers & Services for:

FEBRUARY

Natural Health Practitioners • Functional Medicine CBD • Water Filtration ... and so much more!

Heart Health plus: Socially Conscious Investing Our Readers are Seeking Providers & Services for: Health Practitioners • Meditation Nutritionists • Fitness Centers Financial Advisors • Green Banks ... and so much more!

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 November 2018

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our isolation.

There are no limits to the level of power a person can reach with White Time.

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14148 N 100th St, Ste C-130, Scottsdale 480-699-9600 • Ana-Ha-Ta.com

Kim Carter is aUniversal Healing White Touch Time UPCOMING CLASSES: certified practitioner specializing Healing Level Three Universal White Time in grief and loss, serious/chronic March 10-13 Healing Level One illness and spiritual growth.

Her Time Universal White Feb 26-28 emphasis is on Healing empowering LevelcliFour ents to recognize, trust and act on April 8-10 their own intuition.

June 24-26 Universal White Time All classes are held YO G A Healing Level Two at my healing center March 1-2 SALLY TRAUTNER in North Scottsdale April 12-13Energy Healer Holistic THE PURPLE June 28-29 33998 N 57th Pl, Scottsdale

480-767-6200 • SallyTrautner.com

Gong, crystal singing bowl and full moon meditations, kundalini yoga, restorative Sunday, Juneand1styoga 12pm - 4pm yoga, yin yoga nidra classes.

Creating a ANAHATA Sound and Energy Healing community of conscious Creating a community of conscious connection! connection. See ad, page 43.

Enjoy FREE Yoga Classes:

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Restorative Yoga/Myofacial with Desiree Lapre 12:00-1:30pm

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480-849-6093 • Bring your yoga mat and a blanket, dress comfortably!

HaleySweetWellness@gmail.com (stained concrete floors) HaleySweetWellness.com • 15% discount for all packages purchased June 1st!

Sally Trautner has been studying Asst Head Teacher PRODUCTS a n d w o r k i n g w i t h e n e rg y High Teacher medicine/healing since 1995. She Holistic • Drawing for a freenutrition 1-hour Soundand and Energy Treatment Master BLUE SKY OILS is a White Time Healer Assisting Head ($125.00 Value) coach with wellness Penny Stadick Teacher, High Teacher, Master more than 15 years of • Drawing for 1-month of Unlimited Classes/Workshops 1551 E University Dr, Mesa White Natural Time Healer.

She is also ($175.00 Value) and disease nutrition Healing 480-349-3508 • BlueSkyOils.com certified in numerous additional Call 480-699-9600 or master prevention/management •experience.

Reiki Alternatives energy healing modalities, and register trained in holistic modalities toonline aid at: inwww.ana-ha-ta.com complete A retail store selling 100% pure performs hands on and remote healings worldwide mind, body and spirit healing and transformation. essential oils; offering more than for physical, emotional and spiritual healing. See www.WhiteTimeHealingClasses.com Emphasis inCrystal educating and empowering clients 90 single oils and more than 40 Gong, Singing Bowl, and Full Moon Meditations ad, page 43. while guiding thoughYoga, the foundation of Yoga self- Nidra Classes oil blends. Various aromatherapy Call 480 767-6200 Kundalini Yoga,them Restorative Yin Yoga, and love and self-trust. Specializing in autoimmune products including diffusers, Email: sallytrautner@cox.net ANAHATA disorders, thyroid, adrenal fatigue and food allergies. bottles and jewelry are also UNIVERSAL TOUCH Sound and Energy Healing See ad, page 13. available. Open 11:30am-6pm, 534 E University Dr, Mesa 10565 N 114th St Suite 110 Tue-Fri; and 10am-4pm, Sat. See 480-835-5380 • 480-835-5347 Scottsdale AZ 85259 ad, page 23.

AccessConsciousness.com (SE Corner of FLW and Shea) PEST CONTROL Looking for shifting and changes?

Access Consciousness and the others amazing tools; Access Bars TM facilitators; body and energy process practitioners; kinesiology, readings, reiki, reflexology. Emotional issues, trauma, depression. Resolve issues on money, business, body/health, relationships and more. Enhance your health and beauty. More than 40 years combined knowledge.

Call for an appointment with our practitioners. Se Habla Español. See ad, page 16.

FENG SHUI/ CHINESE ASTROLOGY FENG SHUI BY JEN®

6207 N Cattletrack Rd, Ste 7, Scottsdale 480-280-9911 • FengShuiByJen.com Jen Stone is the only IFSA Accredited Classical Feng Shui Master in North America and affiliated with the Raymond Lo School of Feng Shui & Destiny.

She offers traditional Chinese Feng Shui consultations for homes and businesses, BaZi astrology reading, formal training programs, and educational workshops. See ad, page 45.

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Ph: 480-699-9600

www.ana-ha-ta.com ARIZONA ORGANIC PEST & REAL ESTATE TERMITE CONTROL Authorized Dealer of Crystal Singing Bowls by Crystal Tones Organic Pest Control Check our schedule for upcoming workshops and events!

PATRICIA PALERMO REALTOR® 602-923-1457 • ArizonaOrganic.com

Conway Real Estate 480-766-3937 Patricia.SearchValleyRealEstate.com

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 45.

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.

Buying or selling a home is one of the most important and rewarding decisions you will ever make. Patricia Palermo is committed to providing you honesty, integrity and fast response. She holds your best interests at heart for all your real estate needs. Ready to buy or sell? Call her today!

See ad, page 30.

RETREATS/WORKSHOPS EXPERIENCE NUTRITION GROUP LLC Melanie A. Albert Phoenix • 602-615-2486 EXPNutrition.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 13.

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.

SPIRITUAL CENTERS 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 SHRINE OF HOLY WISDOM 5025 S Ash Ave, Ste B-15, Tempe 480-219-9633 ShrineOfHolyWisdom@gmail.com TheShrineOfHolyWisdom.org

Experience the divine. We are an inclusive community that offers a diversity of spiritual practices. Our offerings include courses in the Western Mystical Tradition, Angelic Theurgy, meditation and prayer.

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 15.

UNITY OF MESA

2700 E Southern Ave, Mesa 480-892-2700 • UnityOfMesa.org 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 30.

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

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 47.

WELLNESS CENTERS ABSOLUTE HEALTH Dr. Sara Penton, DC 8360 E Raintree Dr Ste 135, Scottsdale 480-991-9945 • AbsoluteHealthAz.com Our focus is treating the whole person based on each individual’s needs, using acupuncture, allergy relief, chiropractic, massage, naturopathic, biofeedback and neurofeedback. See ad, page 19.

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