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Looking for an Anti-aging Skincare Program to Regain that Youthful Glow?

contents 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.

16 STEWARDS OF EARTH’S BOUNTY Organic Farmers Sow Seeds of Change

Real Science. nce.

Real Results. ults.

by Melinda Hemmelgarn

19 DEMYSTIFYING

NeriumAD® Age-Defying Treatment is a true breakthrough in anti-aging skincare that harnesses the patented NAE-8® extract from the Nerium oleander plant.

THE PALEO DIET

by Chandler Stevens

22 20 ESSENTIAL OILS FOR SUMMER Healing Fragrances for Bites, Allergies and Sunburn

by Kathleen Barnes

This exclusive extract has been proven to have antioxidant properties.

22 NATURAL SOLUTIONS

Third-party clinical trials show that NeriumAD Age-Defying Treatment dramatically reduces the appearance of: • Fine lines and wrinkles • Uneven skin texture • Discoloration • Aging or loose skin

CAN HELP MANAGE STRESS

by Linda Sechrist

24 FORSAKING ‘ANGRY BIRDS’ FOR BIRD SONGS Camping Turns Kids into Nature Lovers

by Avery Mack

26 SUMMERTIME, AND THE SIPPIN’ IS EASY

Ready to see your own real results?

Quick and Cool Vegan Smoothies hi

by Judith Fertig

Contact me today!

513-580-4899 carol@beautifulskincinci.com 4

Greater Cincinnati/Northern Kentucky Edition

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naturalcinci.com natural awakenings

July 2014

5

letterfrompublisher

I contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Martin Miron • Lucy Moorman Jim Occhiogrosso Linda Sechrist • Gayle Wilson Rose Design & Production Steffi Karwoth • Stephen Blancett Sales/Marketing Carrie Palmer • Carol Stegman Betsy Tartar Technical Support Chris Stegman Advertising Carol@NaturalCinci.com 513-943-7323 Natural Awakenings Greater Cincinnati/Northern Kentucky 1134 Wellesley Ave, Batavia, Ohio 45103 Phone: 513-943-7323 Fax: 513-672-9530 Email: Carol@NaturalCinci.com National Advertising 239-449-8309 © 2014 by Natural Awakenings. All rights reserved.

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SUBSCRIPTIONS Subscriptions are available by sending $15 (for 12 issues) to the above address.

t’s funny how maturity can change one’s perspective on life’s experiences. As a teen, I remember Dad coming home from work announcing that this year’s family vacation would be a two-week camping and trekking expedition around Michigan, Canada and upstate New York. I absolutely loved camping as a child, but once puberty hit, it lost its appeal. Long days stuck miserably in the backseat with my sister, fighting for space, was not my idea of fun.

Despite my sulking, we all set off to explore the beauty of the Great Lakes region with our popup camper in tow. I still remember being beyond excited when we finally arrived in Ontario and actually checked into a hotel for a couple of days. But what has stayed with me most about that trip was the sheer beauty of Lake Michigan, Mackinac Island and Niagara Falls. Ironically, that is exactly the kind of adventure I would love to give my family today.

In this month’s Healthy Kids department, Avery Mack’s article, “Forsaking ‘Angry Birds’ for Bird Songs: Camping Turns Kids into Nature Lovers,” encourages families like yours and mine to spend more time relating to the great outdoors.

It’s horrifying to realize that the average American child spends about four hours a day in front of an electronic screen and little if any time in nature. Gathering around a comforting campfire sharing stories, tasting special meals cooked over open flames and breathing in fresh air 24/7 are experiences children will treasure forever. Although preferring a cabin to a tent these days, I still absolutely love to spend summer evenings outside.

No kid’s summer break is complete without camp. A longtime Cincinnati tradition for many was spending a couple of weeks at Fort Scott. With Cincinnati’s strong Eastside/Westside allegiance, Fort Scott was always a great way to meet kids from the opposite side of town. The best part for me was riding horses along miles of woodland trails. The horses liked to take off and go and it sure beat riding around a corral.

Although Fort Scott is no more, the YMCA’s Camp Ernst is equally engaging and action filled with zip lines, horseback riding, archery, hiking, arts and crafts, water sports including trampolines, slides and boats and campfires complete with s’mores. Moms can can partake, too, by attending the Y’s Women’s Wellness Weekend from September 12 to 14. In addition to riding, hiking, lakeside fun and even a high ropes course, my peers and I can also rejuvenate with yoga, stress release and other health and fitness sessions all in the beautiful natural surroundings of Camp Ernst. I’m in!

These days, mothering three teenage and young adult children, family vacation time is more limited than I’d like and that full two-week adventure will have to wait a few more years. Fortunately, Great Parks of Hamilton County offers three scenic campgrounds perfect for a weekend getaway: Miami Whitewater Forest Campground, Steamboat Bend in Woodland Mound and Winton Woods.

They also offer enticing themed day camps for kids, including golf and farm camps.

Don’t let the lazy days of summer slip away without plunging into the great outdoors. Adventures await us throughout our tri-state region.

Let’s make it our best summer yet!

In health and happiness,

Like us on Facebook @ www.facebook.com/naturalcinci

Natural Awakenings is printed on recycled newsprint with soybased ink.

6

Carol Stegman, Publisher

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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This summer, change his future.

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The Brain Balance ProgramÂŽ helps kids overcome their academic, social and behavioral challenges.

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Alba Organic Salon and Spa ................................................31 Allure Salon ........................................................................ 5,37 Bada Bloom Garden Center .................................................12 Bite Restaurant......................................................................28 Brain Balance Achievement Center .......................... 7,13,38 Coors Core Fitness.................................................................. 7 Cincinnati Colon Hydrotherapy .................................... 9, 38 Crunchy Beginnings ..............................................................15 Diamond Quality Clean ................................................... 10,37 Donna Lynne Strong Brott, Lac ...........................................8 DoTerra .....................................................................................15 Elements Massage ...........................................................21,38 FITBody Cinci ....................................................................12,38 Gary Matthews.......................................................................38 Gateways to Healing Chiropractic .............................11,15,37 Gracetree Yoga and Growth Studio .................................. 10 Gwendoline Josey, Hypnotherapist .............................18,38 HealthSavor Organic Meal Delivery............................26,38 Itâ&#x20AC;&#x2122;s Working Out .....................................................................28 Itâ&#x20AC;&#x2122;s Yoga ...................................................................................32 Julie Chafin Health Insturance ..........................................38 Jungle Jimâ&#x20AC;&#x2122;s International Market ......................................9 Kingan Counseling Services ......................................... 23,37 Live Well Chiropractic Center ....................................... 21,37 Madeira Farmerâ&#x20AC;&#x2122;s Market ...............................................27,29 Mantra Massage and BodywoRx ................................... 5,37 Medical Massage Cincinnati .......................................... 13,37 Mindful Wellness Medical Thermography .............. 11,14,38 Montgomery Dental Medicine .............................................. 3 Nerium ................................................................................. 4,23 Robert Repasky, MS, LMT ...................................................38 Significant Healing Well Care Practice.................... 2,37,38 Stillpoint Healing Arts Center .............................................18 Ten Thousand Villages ..........................................................17 The Herb Shop .................................................................. 19,37 The Spice and Tea Exchange........................................26,29 Dr. Westendorf, DDS .............................................................25 Whole Foods ...........................................................................27 YMCA ...................................................................................8,40

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July 2014

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kudos

newsbriefs

When the summer of 2011 produced a bumper crop of zucchini, Zak Nordyke baked lots of vegan zucchini bread. The bread became an immediate hit and the nonprofit Evergreen Holistic Learning Center began selling it at a local farmersâ&#x20AC;&#x2122; market to help generate funding. Nordykeâ&#x20AC;&#x2122;s zucchini bread is now available at more than 15 retail locations including Whole Foods Markets.

Evergreen Holistic Learning Center was established in 2007 with the mission of providing unique learning opportunities promoting holistic health, environmental awareness, and personal and professional development. In 2011, they partnered with the Cincinnati Health Department and the Detroitbased nonprofit, Urban Farming, to become an urban food production site.

Workshop Teaches About Eating Well Locally

Location: 5880 Winton Ridge Ln., Cincinnati. For more information, call 513-4266363, or visit EvergreenHLC.org.

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series that takes the mystery out of eating local is being presented by the Learning to Live Sustainably group at the year-round Lettuce Eat Well Farmerâ&#x20AC;&#x2122;s Market, on Cincinnatiâ&#x20AC;&#x2122;s Westside. The four-part series, The Whys and Hows of Eating Local, will be presented from 7 to 9 p.m. on the last Tuesday of each month, beginning July 29. The first two sessions will discuss the whys of eating local and the last two will cover the hows.

Location: Cheviot United Methodist Church, 3820 Westwood Northern Blvd., Cincinnati. For more information, email Mary.LearningToLiveSustainably@gmail.com, call 513-481-1914 or visit LEWFM.org. See ad, page 29.

YMCA Offers Womenâ&#x20AC;&#x2122;s Wellness Weekend

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omen can enjoy a relaxing and rejuvenating weekend at YMCAâ&#x20AC;&#x2122;s Camp Ernst during their Womenâ&#x20AC;&#x2122;s Wellness Weekend, held from September 12 to 14. Activities include horseback riding, a high ropes course, lake activities, hiking, yoga, stress release, health and fitness sessions, crafts and more. The Lakeview Lodge will provide accommodations and allow the comfort of being indoors while having access to all amenities under one roof.

More adventuresome women can experience sleeping in a portable yurt perched by the lake.

Cost is $140 for YMCA members and $150 for non-members. Location: 7615 Camp Ernst Rd., Burlington, KY. For more information or to register, call 859-5866181, email Ce@MyCamp.org, or visit YMCACampErnst.org. See ad, back cover.

Evening of Wellness Sponsored

by Natural Awakenings

N

atural Awakenings magazine will hold its first Evening of Wellness from 4 to 9 p.m., July 16, at the Cooper Creek Event Center, in Blue Ash. The event will showcase exhibitors bringing together creative products, services and solutions related to fitness, recreation, health food and natural wellness care.

Experience an evening of wellness with Greater Cincinnati and Northern Kentuckyâ&#x20AC;&#x2122;s premier health-minded businesses, many of which are featured in our magazine.

The event will feature music, art, interactive sessions, raffles and bar services.

Location: 4040 Cooper Rd., Blue Ash. For more information, call Enrico Margaroli at 614-554-2803, email Enrico@MpiEvents.com, or visit Tinyurl.com/kj5sjat. Vendors can register at Tinyurl.com/qdjb5fp. See ad, page 39.

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

OPEN DAILY

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Ginger and Turmeric Protect Skin from Sun

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cientists from Thailandâ&#x20AC;&#x2122;s Chulalongkorn University have found that extracts from ginger and turmeric may help prevent DNA damage caused by the sunâ&#x20AC;&#x2122;s ultraviolet B (UVB) rays, a leading cause of melanoma and other skin cancers.

Fifteen herbal extracts were created; each was applied to human keratinocytes, the predominant cell type in the outer layer of skin that can be damaged by the sunâ&#x20AC;&#x2122;s rays. The researchers measured the ability of each herb extract to absorb ultraviolet radiation and act as an antioxidant, neutralizing free radicals.

Turmeric and ginger extracts absorbed a significant amount of UVB rays before they could damage the skin, according to the results, published in Photochemistry and Photobiology. Each was found to stimulate the synthesis of thioredoxin 1, an antioxidant protein that appears to protect keratinocytes from DNA damage and toxicity to living cells.

Essential Oils Effective in Fighting Candida, MRSA

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ssential oils show promise in preventing infections from the fungi Candida albicans and the bacteria methicillinresistant Staphylococcus aureus (MRSA), according to several recent studies. Romaniaâ&#x20AC;&#x2122;s Polytechnic University of Bucharest researchers found that topical application of the essential oils from Salvia officinalis (sage) and Anethum graveolens (dill) provided significant inhibition against the C. albicans fungi when compared with a standard antiseptic dressing.

Scientists from Englandâ&#x20AC;&#x2122;s Manchester Metropolitan University compared the effects on three strains of MRSA in wound dressings containing the essential oils of patchouli, tea tree, geranium, lavender and grapefruit seed extract against a conventional antibacterial dressing of silver sulfadiazine cream. Each oil was applied independently and in combination with wound dressings. Grapefruit seed extract and geranium oil were found to most effectively inhibit the MRSA strains.

Fruits and Veggies Boost Kidsâ&#x20AC;&#x2122; Learning and Social Skills

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study published in the Journal of the Pakistan Medical Association finds that increased fruit and vegetable consumption among school-age children may increase learning skills related to interacting with others, as identified in social cognitive theory.

Researchers divided 138 students into two groups, with one group consuming more fruits and vegetables than the other. After three months, the group on the healthier diet tested higher in social cognitive learning skills. They also scored better in self-efficacy (belief they could succeed) in difficult situations, social support and observational learning.

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PRETERM BABIES GROW BETTER WITH SUPPLEMENTS

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n a study published earlier this year in Pediatrics, researchers from Liverpool Womenâ&#x20AC;&#x2122;s Hospital gave either a standard diet or that plus multivitamin and mineral supplementation intravenously to 150 preterm infants for 28 days after their birth. Supplemented babies had higher rates of growth, measured in weight, plus head circumference sizes that were between five and eight millimeters greater. The differences in head circumference remained nine months after the supplementation period ended.

SUNâ&#x20AC;&#x2122;S RAYS MAY HELP HEART HEALTH

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n addition to triggering vitamin D production, the sun may have other health benefits. University of Edinburgh researchers studied 24 healthy volunteers that used lamps that produce ultraviolet A (UVA) light mimicking the sunâ&#x20AC;&#x2122;s UVA rays, compared with similar lamps that only produce heat. Two sessions under the UVA lamps significantly lowered blood pressure and boosted nitric oxide levels in the blood.

The latter is linked to better circulation. The scientists concluded that the combined effect may help prevent heart disease.

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July 2014

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According to Scott Tips, president and legal counsel for the National Health Federation (NHF), harmonized global standards are enabling overall reduced vitamin and mineral levels in pill and food form. In February, the U.S. Food and Drug Administration (FDA) proposed changes to both the current Nutrition Facts panel on food labels and Supplement Facts panel on dietary supplement labels that prompt concern. â&#x20AC;&#x153;While the food industry, media and general public focus on the proposed format changes, new wording and label design, thereâ&#x20AC;&#x2122;s a danger to our health in the FDA harmonizing our Reference Daily Intake (RDI) of vitamin and mineral levels down to the extremely low levels of the Codex Alimentarius, which our organization has fought against for more than a decade,â&#x20AC;? advises Tips.

Although a few RDIs have been raised, if the proposed rulemaking is adopted, the NHF anticipates that the FDA will work to conform other recommended nutrient values to those of Codex. Support for this projection is based on an October 11, 1995, FDA pronouncement in the Federal Register to harmonize its food laws with those of the rest of the world.

The deadline for citizens to submit comments to the FDA ended on June 2, but we can still write to the Division of Dockets Management (HFA-305), Food and Drug Administration, 5360 Fishers Lane, Rm. 1061, Rockville, MD 20852.

Mention Docket No. FDA-2012-N-1210 and insist that the FDA cease pushing its harmonization agenda.

For more information, visit Tinyurl.com/NHFCaseForNutrients.

12

Greater Cincinnati/Northern Kentucky Edition

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businessspotlight Brain Balance Achievement Center

ADHD Success with a Whole Child Approach

by Gayle Wilson

B

rain Balance Achievement Center of Cincinnati is one of more than 50 national centers that has helped thousands of 4-to17-year-olds with neurobehavioral and learning difficulties reach their full academic, social and behavioral potential. Families receive individualized, non-medical approaches that help address symptoms related to ADD/ADHD, dyslexia, Tourette’s, Asperger’s, autism spectrum disorders and other developmental concerns.

The Center’s core program is based on research by Dr. Robert Melillo, co-founder of Brain Balance and an internationally known lecturer, author, educator, researcher and clinician in neurology, rehabilitation, neuropsychology and neurobehavioral disorders in children. Melillo was part of a research team that uncovered dramatic improvements in a controlled study that is now the foundation of the Center’s proprietary, multimodal, hemispheric-based program for children with ADD and ADHD. The study appeared in the International Journal of Adolescent Medicine and Health and involved 122 children ages 6 to 12. All study subjects were diagnosed with ADD or ADHD; 94 were male, 28 female and all were of average intelligence.

Prior to the study, each participant completed a variety of tests, including a Wechsler Individual Achievement Test (WIAT). The study’s intervention was Brain Balance’s 12-week program of 60-minute sessions, three times per week. Sessions included sen-

sory stimulation, motor training, aerobic strength and conditioning and academic training. Results were evaluated by comparing preand post-intervention standardized academic achievement, motor coordination and function scores, as well as reassessment on the Brown Scale for ADD/ADHD. Eighty-one percent of the parents of the children tested reported their child no longer exhibited ADD/ ADHD behaviors. The achievement subtests on the WIAT improved as well—as dramatically as two to four grade levels in reading, comprehension, written and oral expression, and mathematic reasoning. A summary of the study can be found at BrainBalanceCenters.com.

Based on the research findings, the Center’s 12-week educational program integrates physical and cognitive activities with dietary modifications.

Its goal is improved functioning and reduced or eliminated negative behav-

iors by correcting underlying imbalances in the connections within the brain hemispheres. To help strengthen brain connections, the program follows the same three-pillar approach used in the research study. Each child that enters the program works closely with a neuro-academic teacher on a cognitive activity plan. These highly trained teachers support and evaluate the children as they go through cognitive activity sessions.

Next, a sensory-motor instructor guides and motivates the child in appropriate activities. The third pillar is a nutrition coach that reviews laboratory tests, designs long-term dietary plans, educates students and parents about nutrition and health and instructs parents in label reading and food shopping. Nutritional adjustments may be recommended depending on food sensitivity test findings.

What Greg Marischen, the executive director of Brain Balance Achievement Center of Cincinnati, wants parents to understand most is, “With the Center’s program and family support, we can start children on the path to success.”

Location: 12084 Montgomery Rd., Cincinnati. For more information, visit BrainBalanceCenterCincinnati.com or call 513-257-0705. See ad, page 7.

Gayle Wilson is a frequent contributor to Natural Awakenings. Connect at DashWriter.com.

Medical Massage CINCINNATI Where Medical Bodywork Completes the Science of Wellness

We get to the cause & get you pain free!

Call now or go online to schedule your session! www.MedicalMassageCincinnati d l .com • 513-827-0079 natural awakenings

July 2014

13

businessspotlight

MINDFUL WELLNESS Using Thermography to See Into the Body

by Lucy Moorman and Gayle Wilson

I

n the way that ultrasound revolutionized how women experience pregnancy, thermography offers a different way to see what’s going on within the body. With widespread concerns about radiation exposure from mammograms and other X-rays, this safe, radiationfree screening method helps diagnose and document many diseases. Its imaging can provide information about what is occurring in the body based on an intricate map of skin receptors and blood flow.

Jacky Groenewegen, a certified thermography technician and owner of Mindful Wellness Medical Thermography, in West Chester, Ohio, uses a multidisciplinary approach to wellness and the treatment of pain and dysfunction. A licensed massage therapist since 2005, she opened a thermography lab in January 2014 after extensive training through the Professional Academy of Clinical Thermology (PACT). Groenewegen says, “The most exciting thing about thermography is that it is completely safe and painless. It works without compression or radiation and can show breast abnormalities earlier than any other test.” Annual thermograms are recommended starting at age 20 to establish a baseline and closely monitor changes over time. This proactive wellness approach enables monitoring

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of responses the body has to various treatments.

For anyone that winced while their soft breast tissue was pushed, prodded and squished between two screens of glass, thermography is an excellent alternative to breast cancer screening.

It uses heat detection via an infrared camera to locate areas of temperature differences. Many diseases such as cancer, heart disease, diabetes, stroke and arthritis cause an increase or decrease in temperature. Breast disease can be detected by looking for areas of excessive or increasing heat (inflammation) that could be the result of blood vessels feeding a growing tumor. Inflammation is considered a primary indicator that our bodies are trying to fix something, and fevers are symptoms of many diseases. Thermography is the only system that allows us to view inflammation and congestion in the body in this way.

Thermography is used for breast health screening, thyroid dysfunction, lymphatic congestion, vascular and nervous system disorders, abdominal inflammation, muscle disorders and more. It is used for both men and women and has been available since the 1950s. It was cleared by the U.S. Food and Drug Administration in 1982.

Although it is not currently covered by insurance, most health savings and

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

flex spending accounts will completely cover the cost. Thermography is around $250, with a full-body scan averaging $499.

Groenewegen states, “A University of Wisconsin study found 70 percent of tumors can be identified by thermography eight to 10 years before a mammogram. This gives almost a decade head start to take control and seriously address or reverse a health issue. This can be profoundly empowering, allowing an individual to make lifestyle changes to fully address a health threat. The Cincinnati area is sorely under-serviced in thermography, so the opportunity to provide it to the community excited me.”

Scans are quick and convenient and interpreted by three board-certified PACT doctors, including Dr. Alexander Sepper, a gynecologist with more than 30 years of experience and a Ph.D. in thermology. After a scan, the patient receives a report that consists of the doctors’ detailed interpretations of the images and recommendations. The patient can then choose to review all or some of the results with their chosen practitioner(s). “It’s important to have a wellness team assist along the way,” says Groenewegen.

In addition to thermography, Groenewegen is also trained in several other modalities, such as massage and healing touch that work with the lymphatic system, soft tissue and mind/ body therapies.

Location: 8859 Cincinnati-Dayton Rd. Ste. 007, West Chester, OH. For more information, call 513-382-3132, email Jacky@MindfulWellnessMassageAndBodywork.com or visit MindfulWellnessMedicalThermography.com. See ad on page 11.

Lucy Moorman is a writer and massage therapist. For more information visit LucyMoorman1.blogspot.com. Gayle Wilson is a frequent contributor to Natural Awakenings. For more information, visit DashWriter.com.

therapyspotlight

Network Spinal Analysis Helps Build Healing Power

by James Occhiogrosso

N

etwork cleaned, it often Spinal becomes clogged Analyand overloaded. sis (NSA) is an NSA works evidenced-based with the spine chiropractic and central technique that nervous system to can help a patient alter the connecdissipate tension tion to the sense from the spine of self, allowing and nerves, adapt patients to focus better to stress more precisely on and improve wellemotions, behavness and body iors, perceptions, Dr. Julie Nichols and Dr. Michael Nichols awareness. It was consciousness first described in and the degree a 1995 book by Dr. Donald M. Epstein of resourcefulness in the world (ability and Nathaniel Altman. Practitioners of to thrive). It can help them gain access NSA combine clinical assessment with to and liberate the root source of pain, gentle and precise manipulation of the whether it is from a physical, emotionspine to retrain the brain to create new al, psychological or spiritual source. wellness promoting strategies.

A healthy spine leads to a healthy Dr. Michael Nichols and Dr. Julie mind and a healthy life. NSA helps to Nichols, at Gateways to Healing, are make a patient more aware of thoughts the only certified Network Spinal Analy- and actions, aligned with a life of pursis doctors in the city of Cincinnati. pose and passion, by teaching the brain They have been providing quality NSA to decode stress and tension messages. and nutritional services since 2005 and It can be a powerful source of personal been voted “Best of” by CityBeat three transformation, producing new stratetimes. gies that are both sustainable and enOften, critical problems related to joyable. According to Deepak Chopra, overall health begin in the spine and M.D., bestselling author, alternative nervous system. Everyone bears some medicine advocate and new-age guru, impact of the tensions of the modern “Network Spinal Analysis inspires us to world in the form of daily lifestyle stress trust the healing power within us.” and environmental toxins. Life experiences are often carried unconsciousGateways to Healing is located at 4027 ly—whether chemical, emotional, Alston, in Oakley. For more information, mental or physical—resulting in tension visit GateWaysToHealing.com or call 513-321-3317. See ad on page 11. of the spine and nervous system. Over time, this subtly clouds or distorts every interaction in life as we unknowingly James Occhiogrosso is a natural health carry this defensive armor. The nervous practitioner and author of Your Prostate, system is our filter—the lens through Your Libido, Your Life. Connect at DrJim@ which we perceive the world. Similarly ProstateHealthNaturally.com, 239-652to a vacuum when it’s not properly 0421 or ProstateHealthNaturally.com. natural awakenings

July 2014

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photo by Dan Hemmelgarn

Diana and Dick Dyer

STEWARDS OF EARTH’S BOUNTY

Organic Farmers Sow Seeds of Change

by Melinda Hemmelgarn

F

the current crop of heroes providing inspiration and hope. They are changing America’s landscape and the way we think about the ability of good food to feed the future well.

Photo by N

na Library RCSMonta

rom epidemic childhood obesity and rising rates of autism and food allergies to the growing risks of pesticides and climate change, we have many reasons to be concerned about the American food system. Fortunately, many heroes among us—family farmers, community gardeners, visionaries and activists—are striving to create a safer and healthier environment now that will benefit future generations. Recognizing and celebrating their stellar Earth stewardship in this 2014 International Year of Family Farmers, Natural Awakenings is spotlighting examples of

Anna Jones-Crabtree

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Doug Crabtree and Anna JonesCrabtree, of Vilicus Farms, in Havre, Montana, are reviving crop biodiversity and pollinator habitat on their organic farm in northern Montana. “We strive to farm in a manner that works in concert with nature,” Doug explains.

The couple’s actions live up to their farm’s Latin name, which means “steward”. They grow 15 nourishing crops on 1,200 acres, including flax, buckwheat, sunflower, safflower, spelt, oats, barley and lentils, without pesticides, herbicides or synthetic fertilizers.

By imitating natural systems, planting diverse crops and avoiding damaging chemical inputs, they are attracting diverse native pollinators, he notes. Their approach to farming helps protect area groundwater, streams, rivers and even oceans for future generations.

Dick and Diana Dyer, of Dyer Family Organic Farm, in Ann Arbor, Michigan, finally realized their lifelong

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

dream to farm in 2009, each at the age of 59. The couple grows more than 40 varieties of garlic on 15 acres; they also grow hops and care for honeybees. In addition, they provide hands-in-the-soil training to a new generation of dietetic interns across the country through their School to Farm program, in association with the Academy of Nutrition and Dietetics. Diana, a registered dietitian, teaches her students to take the, “We are what we eat” adage a step further. She believes, we are what we grow.

“Like nearly everyone else, most dietetic students are disconnected from Mother Earth, the source of the food they eat. They don’t learn the vital connections between soil, food and health,” says Diana. During a stay on the Dyer farm, she explains, “The students begin to understand how their food and nutrition recommendations to others can help drive an entire agricultural system that promotes and protects our soil and water, natural resources and public health.” It all aligns with practicing their family farm motto: Shaping our future from the ground up.

Mary Jo and Luverne Forbord, of Prairie Horizons Farm, in Starbuck, Minnesota, raise Black Angus cattle, grazed on certified organic, restored, native prairie pastures. Mary Jo, a registered dietitian, welcomes dietetic students to the 480-acre farm to learn where food comes from and how to grow it without the pesticides that contribute to farmers’ higher risk for certain cancers. “We must know the true cost of cheap food,” she insists.

Most recently, they planted an organic orchard in memory of their son,

photo by Dan Hemmelgarn

photo by Dan Hem mel

photo by Dan Hemmelgarn

garn

Joraan, who died of cana an onsite as cer in 2010 at the age of e experience 23. Joraan’s orchard is f children for home to thriving, healtht learn to supporting apple, apriw where their cot, cherry and plum fo comes food trees, plus native aronia fr from and the berries. It also injects re reasons fresh, fresh life into the comor organically munity. Each spring, the gro grown food Forbords celebrate their rea matters really son’s birthday by “wakto our health,” ing up” his orchard. say Lanier. says Luverne and Mary Jo Forbord His mother explains: Ho However, “This “People of all ages is just the tip gather—an assortment of our friends, of the iceberg for us. Ultimately, we’d Joraan’s friends and their growing fami- like to be a chemical-free community lies, neighbors, relatives, co-workers, through advocating for reduction and students and others—to keep his legacy elimination of pesticide and chemical growing. The incredible community use in schools, hospitals, households support keeps us going.” and local parks and ball fields.”

Lanier aims to help improve on Alabama’s low national ranking in the health of its residents. “I love our little piece of the world, and I want future generations to enjoy it without fearing that it’s making us sick,” she says. “We are intent on having a school Tarrant Lanier, gardening with children at the garden in every Center for Family and Community Development school, and we want Tarrant Lanier, of the Center for Family and Community Development (CFCD) and Victory Teaching Farm, in Mobile, Alabama, wants all children to grow up in safe communities with access to plenty of wholesome food. After working for nearly two decades with some of South Alabama’s most vulnerable families, Lanier wanted to “provide more than a crutch.” In 2009, she established the nonprofit CFCD organization, dedicated to healthy living. Within five years, she had assembled a small, but hard-working staff that began building community and school gardens and creating collaborative partnerships.

Recently, the group established the Victory Teaching Farm, the region’s first urban teaching farm and community resource center. “The farm will serve

Don Lareau

“Kids are shocked when they learn that carrots grow underground and surprised that milk comes from an udder, not a store shelf.” ~ Don Lareau to see area hospitals establish organic food gardens that support efforts to make people healthier without the use of heavy medications.”

Lanier further explains: “We see our victory as reducing hunger and increasing health and wellness, environmental sustainability and repair, community development and beautification,

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July 2014

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economic development and access to locally grown food, by promoting and creating a local food system.â&#x20AC;?

Don Lareau and Daphne Yannakakis, of Zephyros Farm and Garden, in Paonia, Colorado, grow exquisite organic flowers and vegetables for farmersâ&#x20AC;&#x2122; markets and community supported agriculture members in Telluride and the Roaring Fork Valley. Recently, the couple decided to take fewer trips away from their children and homestead, and instead bring more people to their 35-acre family farm to learn from the land and develop a refreshed sense of community.

From earthy farm dinners and elegant weddings to creative exploration camps for children and adults and an educational internship program, these family farmers are raising a new crop of consumers that value the land, their food and the people producing it. The couple hopes to help people learn how to grow and prepare their own food, plus gain a greater appreciation for organic farming. â&#x20AC;&#x153;The people that come here fall into a farming lifestyle in tune with the sun and moon, the seasons and their inner clockâ&#x20AC;&#x201D;something valuable that has been lost in modern lifestyles,â&#x20AC;? notes Lareau, who especially loves sharing the magic of their farm with children. â&#x20AC;&#x153;Kids are shocked when they learn that carrots grow underground and surprised that milk comes from an udder, not a store shelf.â&#x20AC;?

Klaas and Mary-Howell Martens, of Lakeview Organic Grain, in Penn Yan, New York, grow a variety of grains, including wheat, spelt, barley, oats and triticale, plus peas, dark red kidney beans and edamame soybeans, along with raising livestock on about 1,400 acres. Their family farm philosophy entails looking at the world through a lens of abundance, rather than scarcity, and working in cooperation with their neighbors instead of in competition. The result has been a groundswell of thriving organic farmers

18

Greater Cincinnati/Northern Kentucky Edition

and a renewed sense of community and economic strength throughout their region.

The Martens switched to organic farming after Klaas experienced partial paralysis due to exposure to pesticides, compounded by concern for the health of their three children. Because the Martens work in alliance with nature, theyâ&#x20AC;&#x2122;ve learned to ask a unique set of questions. For example, when Klaas sees a weed, he doesnâ&#x20AC;&#x2122;t ask, â&#x20AC;&#x153;What can we spray to kill it?â&#x20AC;? but, â&#x20AC;&#x153;What was the environment that allowed the weed to grow?â&#x20AC;?

Conscientious food producers are teachers, innovators, environmental stewards and change-makers creating a brighter future for us all.

NaturalCinci.com

Anne Mosness, in Bellingham, Washington, began fishing for wild salmon with her father during one summer after college. The experience ignited a sense of adventure that led her back to Alaska for nearly three decades, as a crew member and then a captain in the Copper River and Bristol Bay fisheries. During that time, Mosness became a passionate advocate for protecting coastal communities and ecosystems. â&#x20AC;&#x153;Like farm families on land, fishing families face many risks and uncertainties,â&#x20AC;? but she believes, â&#x20AC;&#x153;political forces may be even more damaging to our livelihoods and wild fish.â&#x20AC;?

For example, â&#x20AC;&#x153;We are replicating some of the worst practices of factory farming on land in our marine environment with diseases, parasites and voluminous amounts of pollution flushing into our coastal waters,â&#x20AC;? explains Mosness. Sheâ&#x20AC;&#x2122;s also concerned about the U.S. Food and Drug Administrationâ&#x20AC;&#x2122;s potential approval of genetically engineered (GMO) fish without adequate health and environmental assessments, and she works to support GMO labeling so consumers can make informed choices in the marketplace.

Melinda Hemmelgarn, aka the â&#x20AC;&#x153;food sleuthâ&#x20AC;?, is a registered dietitian and award-winning writer and radio host at KOPN.org, in Columbia, MO (FoodSleuth@gmail.com). She advocates for organic farmers at Enduring-Image.blogspot.com.

Demystifying the Paleo Diet

by Chandler Stevens

A

new diet trend seems to sweep the country every year, but the newest diet is actually old. The paleo diet (also primal diet or caveman diet) unlike many of its counterparts, appears to be more than a fad. While it is not without critics, there are numerous stories of individuals losing weight, gaining muscle and treating disease by following its precepts. Although there are many paleo diet variations, all are based on three key pillars:

Avoid processed food and added sugar According to the Harvard School of Public Health, the typical American consumes nearly 22 teaspoons of added sugar every day. This adds up to nearly 350 daily calories devoid of any nutritional value. Over time, that can have drastic effects that may range from cardiovascular problems to impaired cognitive function. An easy way to transition to a paleo lifestyle is to avoid added sugar (much coming from processed foods) for one to three weeks. Even in this short time frame, many individuals report improved energy, better sleep and weight loss.

Avoid grains The proteins found in grains (including the infamous gluten) and lectins (plants’ natural chemical defenses) can have a negative effect on the body by damaging the digestive tract. The consequences of an impaired digestive tract are twofold; impaired nutrient absorption and microtrauma (caused by plant lectins) that may hinder the gut lining’s ability to repair itself. The resulting damage allows fecal matter to enter the bloodstream and leads to systemic inflammation and potential autoimmune issues. Grain avoidance

includes wheat products such as pasta and bread, as well as other grains such as oats, rice, rye and corn.

Avoid dairy Homo sapiens is the only species that consumes milk beyond infancy. The biological role of dairy in mammals is to spur growth, so negative consequences of mature mammals consuming dairy products is a concern. Additionally, dairy consumption has been epidemiologically linked to numerous conditions ranging from acne to cancer, according to a 2009 study in Dermato-Endocrinology. While epidemiological studies do not prove causation, it is important to consider the possible link. If dairy is consumed with the paleo diet, it is recommended to come from grass-fed cattle.

With the avoidance of added sugar, processed foods, grains and dairy, we might wonder what foods remain as the focus of the paleo diet. The answer is nutrient-dense fruits and vegetables, with an emphasis on organic produce. While high in nutrients, these foods are low in calories, making it difficult to overeat. The majority of paleo diet calories come from meat and other animal products.

The goal is to eat natural, whole foods, so animals and animal products should be grass-fed, pastured or wild-caught.

The paleo diet is relatively high in fat (60 to 70 percent of calories), moderate in protein (20 to 30 percent), and low in carbohydrates (less than 20 percent), which causes hesitation for many people. Despite American’s demonization of fat (especially saturated fat), a recent article in the British Medical Journal makes the case that saturated fat is not a major issue in the battle against heart disease. Our focus on saturated fat has led to a near-fanatical obsession

with total cholesterol, resulting in new guidelines that may make upwards of 13 million more Americans eligible for cholesterol-lowering statin prescriptions (bumping users from 43.2 million currently to a potential 56 million), according to the National Institutes of Health.

While statins may be necessary for some, we must ask if a life fueled by prescription drugs should be the new norm, when changes in diet and lifestyle may provide a viable and natural alternative. We should consult a doctor or healthcare provider before making a major dietary shift and consider the advantages and disadvantages of any diet.

The agricultural and industrial revolutions have afforded us tremendous advances in medicine and science, but it is difficult to determine what the long-term health effects of our modern diets and lifestyle may be. It is possible that these advances have come at a cost in quality of life. Perhaps it is time to bridge the gap between ancestral health and modern nutritional science with the paleo diet.

Chandler Stevens is certified in MovNat, a natural movement method, and in functional movement systems.

For more information, call 513-3792286, email Chandler@motusfit.com or visit MotUsFit.com.

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natural awakenings

July 2014

19

healingways

Essential Oils for Summer Healing Fragrances for Bites, Allergies and Sunburn

by Kathleen Barnes

suggests Jones. Undiluted lavender is also a great remedy for insect bites, says Tisserand. “You can stop the pain of a bee sting in 20 seconds with a few drops.”

Chamomile, either the German or Roman variety, helps with rashes, according to Jones, especially when mixed with her summertime favorite, aloe vera gel. She recommends mugwort oil for poison oak or poison ivy, a benefit affirmed by animal research from the Korea Institute of Oriental Medicine’s Herbal Medicine Formulation Research Group.

A breath of sweet lavender oil can quickly reduce stress. A whiff of Allergy Relief lemon oil can energize us.

During hay fever season, several aroma-

“

E

ssential oils are not magic or folklore. There is solid science behind them,” says Elizabeth Jones, founder of the College of Botanical Healing Arts, in Santa Cruz, California.

Here’s what happens after inhaling lavender, the most popular of all essential oils: The cilia—microscopic cellular fibers in the nose—transport the aroma to the olfactory bulb at the bottom of the brain, from where it proceeds to the limbic brain and directly affects the nerves, delivering a soothing effect. “Or put it on your skin and other properties of essential oils are absorbed straight into the bloodstream,” advises Jones, author of Awaken to Healing Fragrance.

Thai studies show that a whiff of lavender oil is calming and lowers blood pressure and heart rate, yet there are many more benefits attributed to the art and science of aromatherapy and essential oils. For those struggling with summer maladies, here are several simple solutions essential oils can provide.

Minor Scrapes, Cuts and Blisters Tea tree oil (melaleuca) is tops, because it contains terpenes that kill staphylococcus and other nasty bacteria and works to prevent infection, according to a meta-analysis from the University of Western Australia. The researchers further suggest that tea tree oil may be used in some cases instead of antibiotics. Oregano and eucalyptus oils are likewise acknowledged for their natural abilities to eliminate infection-causing bacteria, fungi and viruses.

“Blend all three for a synergistic effect,” says aromatherapy expert Robert Tisserand (RobertTisserand.com), of Ojai, California. “They sort of leapfrog over each other to penetrate the skin and cell walls.”

Sunburn, Bug Bites and Poison Ivy A small amount of undiluted lavender oil will cool sunburn fast, advises Tisserand.

Add a few drops to a dollop of cooling aloe vera gel for extra relief and moisture,

therapy oils from a diffuser can offer relief, counsels Tisserand. He recommends eucalyptus, geranium and lavender oils, all of which contain antihistamines. Use them separately or blended. When using a diffuser, it’s not necessary to put the oils into a diluting carrier oil or gel. He notes that a steam tent containing 10 drops of each of the three oils mixed with two cups of boiling water is highly effective.

Sprains, Strains and Joint Pain Lessen inflammation and the pain from tendon and muscle sprains and strains with rosemary or peppermint, adding a dash of ginger for additional benefit, says Tisserand. He recommends rubbing the oils (diluted in a carrier) directly on the sore spot.

Rosemary is particularly effective for bringing blood flow to an injury

Best Carriers Almost all essential oils are so strong that they must be diluted before use to prevent skin irritation. Use cold-pressed oils and mix 10 to 15 drops of essential oil per ounce of carrier substance. Some of the best carriers are almond oil, aloe vera gel, apricot oil, cocoa butter, glycerin, jojoba oil and olive oil.

20

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

site, and the menthol in peppermint is a great pain reliever, adds Jones.

A Chinese study published in the European Journal of Pharmaceutics and Biopharmaceutics confirms the pain-relieving and anti-inflammatory abilities of peppermint oil. Researchers from Taiwan confirm that ginger is anti-inflammatory and can even reduce intense nerve pain.

Jones believes that essential oils have a place in everyoneâ&#x20AC;&#x2122;s medicine chest. â&#x20AC;&#x153;Sometimes I feel like David up against Goliath,â&#x20AC;? she remarks. â&#x20AC;&#x153;I encourage everyone to use natural healing products from plants instead of pharmaceutical drugs, the side effects of which actually diminish the bodyâ&#x20AC;&#x2122;s natural ability to heal.â&#x20AC;?

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Kathleen Barnes has authored numerous books on natural health, including Rx from the Garden: 101 Food Cures You Can Easily Grow. Connect at KathleenBarnes.com.

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Healing Salve Recipe

Prep Time: 10 minutes Cook Time: 2 hours Yield: 4 servings

Ingredients Âź cup coconut oil 2 Tbsp corn starch 10 drops melalueca essential oil 10 drops lavender essential oil

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Healthy Tip Healing salve works well for cuts, scrapes and dry, cracked feet, athletes foot and more.

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natural awakenings

July 2014

21

Coming In August

Natural Awakenings

Explores Learning that Transforms Lives Children’s Health and Summer Fun

To advertise or participate in our August edition, call

513-943-7323 22

Natural Solutions Can Help Manage Stress

by Linda Sechrist

E

veryone longs to infections, high blood maintain selfpressure, heart discontrol and a ease, anxiety, allergies, calm, positive attitude asthma, and migraines. when they are under Also, emotional stress pressure. Although it’s can contribute to common to perceive many health problems. our own personal All stress is linked to stress as greater than higher levels of inflamanyone else’s experimation and pain, ences, stress happens according to research to everyone every day. conducted at the San While we intend to set Francisco VA Medical aside daily “me time” Center and the Univerfor meditation, deep sity of California San breathing exercises, Francisco. yoga, tai chi, or qi Is it possible to avoid gong, we’re more stress or alter the stress Rhodiola tea likely to replace these response so that what valuable and important exercises with we think, feel, and do will cause less other responsibilities such as taking the harm? The good news is that Mother Nakids to after-school activities, catching ture provides us with natural solutions up on errands, or personal obligations. such as nutrients, B-vitamins, essential In the rush to complete a daily “to fatty acids (quality fish or cod liver oils), do” list, we’re also more likely to skip and herbs that provide nerve relaxant meals, eat the wrong foods, and suffer benefits as well as adaptogens that help from sleep deprivation. In general, the our body deal with stress. Adaptogens, majority of us have experienced living such as the herb Ashwaghanda, can this unhealthy, fast- paced life at one help the adrenal glands balance whether time or another leaving the body and they are functioning too high or too low. mind to function with a “wired and According to Natural Medicines Comtired” feeling. Repetition of this pattern prehensive Database, when a quality can quickly escalate to adrenal fatigue product is taken regularly under the and a sense of depletion, depression, recommendation of a health professionand overwhelming imbalance. Our al, improvement can be experienced in daily overload of stress, be it our perfrom one to eight weeks. ception or truth, holds the body’s “fight Experienced practitioners also or flight” stress response engaged. This recommend Homeopathy and Bach causes an interference with digestion of Flowers to assist with calming and or food for energy and a hormone balenergizing the central nervous system. ance.

Many health problems are caused Herbal solutions that can by stressors in our environment includhelp with stress ing the foods we eat, the air we breathe, Kava (Piper methysticum) and harmful electricity and radiation This plant is native to the South Pacific from electronics. Some of the many and used therapeutically to bring about symptoms include constipation/diara sense of calm and well-being. It is rhea, nausea, heartburn, arthritis, all

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

used to treat restlessness, anxiety, sleep problems (insomnia) and attention deficit-hyperactivity disorder (ADHD).

Valerian Root (Valeriana officinalis) Since the early days of Greece and Rome, Valerian was prescribed as a medicinal herb to treat insomnia. It was used to treat nervousness, trembling, headaches, and heart palpitations.

Rhodiola (Rhodiola rosea) This is an adaptogenic herb because it acts in non-specific ways to increase resistance to stress without disturbing normal biological functions. For centuries, Rhodiola root has been used worldwide in traditional medicine. It enhances mental clarity and cognitive function.

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Ginseng Also an adaptogen, this popular herb is capable of protecting the body from physical and mental stress and helping bodily functions return to normal. It is a recommended remedy for people who are frequently fatigued, weak, stressed, and affected by repeated colds and flu.

St. John’s Wort (Hypericum perforatum) This herb, with anti-inflammatory, antibacterial and antiviral properties, has a long history of being used as a medicine. In ancient Greece, it was used for a range of illnesses, including various “nervous disorders.” St. John’s wort is one of the most commonly purchased herbs in the United States for treating depression. It is believed that hypericin, in St. John’s Wort, helps to raise the levels of dopamine and serotonin in the brain to improve mood.

This information is solely for informational purposes and is not intended to provide medical advice.

For more information contact Shelton Hendriex, Master Herbalist, Naturopath and owner of The Herb Shop, 5133 Delhi Ave, Cincinnati, Ohio. Email info@herbshopcincy. com or call 513-4519176. See ad on page 19 for the Herb Shop.

513-580-4899 carol@beautifulskincinci.com

natural awakenings

July 2014

23

healthykids

Forsaking ‘Angry Birds’ for Bird Songs

CAMPING TURNS KIDS INTO NATURE LOVERS

by Avery Mack

“

W

hether urban or rural, children in our state average 4.5 minutes outdoors and four hours in front of a screen every day,” says Barbara Erickson, president of The Trustees of Reservations conservation nonprofit, in Sharon, Massachusetts.

One way to disconnect kids from

electronics is to go camping. Such educational, fresh air exercise is inclusive and inexpensive. David Finch, superintendent of the Dunes Edge Campground, in Provincetown, Massachusetts, suggests borrowed gear for the first outing. A backyard campout can be a rewarding trial run; each child can

ask a friend to stay over and a parent and the family dog can participate.

Once kids have the hang of sleeping somewhere outside their own bedroom, consider an overnight program at a local or regional zoo. Kids get a kick out of watching the animals and learning about their behaviors, diets and habitats. The Toledo Zoo, in Ohio, offers Snooze at the Zoo, including a pizza dinner, breakfast and admission the next day. Children sleep near one of the exhibits or in a safari tent. The program teaches animal adaptations, food chains and ecosystems and meets requirements for scout badges in a fun setting.

The Irvine Nature Center, in Owings Mills, Maryland, near Baltimore, offers a rich outdoor experience. Organizers provide food, activities and camping equipment. Children first attend a fire safety class, and then help cook a meal and make s’mores. At night, participants learn how to mimic owl hoots and practice their new skills, often receiving hoots in return. Night walks sometimes include sightings of deer, bats or flying squirrels, while morning walks showcase groundhogs and birds.

Jean Gazis, with the women’s and girls’ rights nonprofit Legal Momentum, in Brooklyn, New York, observes, “It’s easier to camp with small, even tiny, children, than with older kids.

Babies are portable.” She recalls taking her 7-week-old infant along and nostalgically comments, “Now that the

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Greater Cincinnati/Northern Kentucky Edition

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“It’s not how fast and how far you go, it’s what you see, smell, touch and listen to along the way. You might move only five feet in 15 minutes, but what you see and discuss will help children grow into respectful explorers and lifelong campers. Take photos and bring a journal; a child’s adventures are the best keepsakes.”

of Get Your Kids Hiking, suggests, “Start them young and keep it fun. Get the kids involved in the planning. My kids have gone along since they were born.

We stayed at a lodge when they were small because little trekkers have a lot of gear. During the day we were out in the park exploring, always keeping in mind that kids tire out fast.” His mandatory equipment includes good walking shoes, sunscreen and bug spray. Adhering to such rules as never leave the trail or wander off and don’t pick flowers or touch animals is non-negotiable.

Stephanie Wear, a biologist for The Nature Conservancy, working in Beaufort, South Carolina, has found that it’s easy to make the experience lively.

“We like to do observational scavenger hunts—find the flower, the mushroom or the tree that looks like a picture and make a list of what you see. Getting out in nature sharpens observation skills, boosts creativity and improves physical and mental health,” she says. Wear notes that her kids have listed 70 forms of life in the family’s backyard alone.

Visit a local park or NatureRocks.org to take part in more activities and explore different locations. “Nature presents a great parenting tool,” she remarks.

Summertime camping helps every member of the family unplug, unwind and wander along new paths.

~ Stephanie Rach, founder of the Let’s Go Chipper play-based learning program, in Corte Madera, CA kids are 11 and 14, they don’t have as much free time.”

Drive-up camping in a state park that offers facilities and planned activities sets up a good time. Gazis feels that a destination four hours away is the limit for car trips with small children. She advises giving everyone duties. “My young son once had a great time digging a ditch around the tent when it began to rain,” she recalls. “He kept the sleeping bags dry and got to play in the mud.”

Jeff Alt, of Cincinnati, Ohio, author

Leave No Trace ✔ Know the rules beforehand and be ready for inclement weather. ✔ Travel and camp on durable surfaces. Use existing trails. ✔ Dispose of waste properly. ✔ Leave plants undisturbed. ✔ Minimize campfire impacts. ✔ Use a lightweight stove instead of a fire. ✔ Respect wildlife. Do not follow, feed or approach animals. ✔ Keep dogs tethered so they can’t chase or harm wildlife. ✔ Be courteous to other visitors (no loud music). Happily share the trail and experiences.

Find more tips from the Center for Outdoor Ethics at lnt.org/learn/7-principles.

Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ mindspring.com.

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consciouseating Bring in this Ad for a FREE Sample Blend!

Spices from Around the World Hand-Mixed Blends Made Daily Unique Sea Salts Exotic Teas Extra Virgin Olive Oil Naturally Infused Organic Sugars Gifts & Accessories The Spice & Tea ExchangeÂŽ Cincinnati Located in Rookwood commons (Right next to Buca di Beppo) 2637 Edmondson Road Cincinnati, OH 45209 (513)531-7000 Spiceandtea.com

Â&#x192;Â?Â&#x2013; Â&#x2013;Â&#x2018;

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Summertime, and the Sippinâ&#x20AC;&#x2122; is Easy

Quick and Cool Vegan Smoothies

by Judith Fertig

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26

moothies offer big nutrition in a small package. Based on a vegan source of lean protein like coconut milk or yogurt, soy, chia seeds or a vegan protein powder made from dried beans or hemp, they can energize us for a full day of summer activities.

Other ingredients follow the peak of summer crops. Berries, greens, melon, tomatoes, avocado, cucumber, celery, carrots and stone fruits like peaches and mangoes add antioxidants, fiber, vitamins and minerals. A tablespoon or two of milled flax seeds, hemp or nut butter adds richness to the flavor, while providing omega-3 fatty acids necessary for complete nutrition.

For the finale, add a touch of sweetness from fruits, maple syrup, agave nectar or stevia.

The best way to mix a smoothie is to start with either a liquid or an ingredient with a thicker consistency,

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

like yogurt, placed in a standard or high-speed performance blender. Next, add the desired fruits or vegetables and flavorings, followed by ice. Start on a slower speed, holding down the lid tightly, before increasing the speed to achieve a velvety texture. If the smoothie is too thin, add more frozen fruit or ice. Freezing the fruits first and then blending them into a smoothie can substitute for ice. Peeling bananas before freezing them makes smoothie-making easier. Freezing the fruits in recipe-size portions also simplifies the process.

Smooth-fleshed fruits like mangoes, papayas, bananas, ripe peaches and nectarines blend more easily to a silky finish than do fresh berries.

Tender, baby greens such as spinach, kale or chard virtually disappear within a smoothie; if using mature, rather than baby greens, cut out the stems unless the blender is extremely powerful.

Blending enough ingredients for two smoothies can yield a leftover serving to store in a reusable glass jar in the refrigerator. To reactivate the full taste later, just turn over the jar and give it a good shake to re-blend the ingredients.

Spirulina (made from a microsaltwater plant) and wheatgrass juice and powder are some popular smoothie additions. Milled flax seeds add healthy fat, but their water-soluble fiber also adds a little bulk; although the tex-

ture difference isnâ&#x20AC;&#x2122;t noticeable if the smoothie is enjoyed right away, it will be apparent if it sits for 20 minutes or more.

With the whir of a blenderâ&#x20AC;&#x201D;and no cookingâ&#x20AC;&#x201D;summerâ&#x20AC;&#x2122;s tastiest bounty transforms into at-home or on-the-go beverages to revive, replenish and renew us so weâ&#x20AC;&#x2122;re ready for our next adventure.

Sunny-Day Sippers

Mango Lassi

recipe photos by Stephen Blancett

Yields 2 servings Ÿ cup cranberry juice 1 cup pitted sweet black cherries ½ cup raspberries 1 /3 cup plain soy or coconut yogurt 4 ice cubes Combine all ingredients and blend from low to high speed until smooth.

Tomato Smoothie Yields 2 servings 2 cups tomatoes, chopped ½ cup tomato juice Ÿ cup apple juice ½ cup carrots Ÿ cup celery, chopped Tabasco or other hot sauce to taste 2 cups ice

Judith Fertig blogs at AlfrescoFoodAnd Lifestyle.blogspot.com from Overland Park, KS.

Yields 2 servings

Black Cherry Raspberry

Seasonal Suppers

Combine all ingredients and blend from low to high speed until smooth.

ž cup vanilla soy, almond or coconut milk Ÿ cup vanilla soy, almond or coconut milk yogurt ž tsp vanilla extract 1½ cups chopped fresh mango, frozen ½ tsp ground cardamom Agave nectar to taste Ground pistachios for garnish

Cool as a Cucumber Smoothie Yields 2 servings

Combine the milk, yogurt, vanilla extract, mango and cardamom and blend using low to high speeds until smooth.

Add agave nectar to taste and blend again. Sprinkle ground pistachios over each serving.

1 cup apple juice 1 cup sliced sweet apple Ÿ cup applesauce ½ cup sliced carrots ½ cup cucumber, peeled and sliced 2 cups ice Dash of nutmeg or cinnamon (optional) Combine all ingredients and blend from low to high speed until smooth.

TO SOURCE TH E WORLDâ&#x20AC;&#x2122;S BEST SEAFOO D

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July 2014

27

livingwellrecipes 1 clove garlic, crushed or to taste 2 tsp olive oil 4 (6 oz) mahi mahi fillets 1 Tbsp grape seed, coconut or olive oil for frying Salt and pepper to taste

3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze and slightly thicker consistency. Spoon glaze over fish, and serve immediately with brown rice, vegetables and a salad.

Garnish with cilantro, parsley or dill.

Ginger Glazed Mahi Mahi Prep Time: 5 minutes Cook Time: 12 minutes Yield: 4 servings

Ingredients 3 Tbsp honey (preferably local) 3 Tbsp Tamari soy sauce or Braggâ&#x20AC;&#x2122;s Amino Acids 3 Tbsp balsamic vinegar 1 tsp freshly grated fresh ginger root

Healthy Tip

Directions 1. In a shallow glass dish, stir the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil together. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin, place the skin side down.

Cover and refrigerate for 20 minutes to marinate.

2. Heat oil in a large skillet over medium-high heat. Remove fish from the dish, and put the marinade aside to save. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

Eating local honey may gradually expose the body to low concentrations of local pollen spores that act as allergens.

This can sometimes help the body to build immunity to the offending spores.

Recipe courtesy of Mary Rasmussen, integrative health coach at the Alliance Institiute of Integrative Medicineindividualized coaching.

For more information, email Mary.Rasmussen@ MyHealingPartner.com.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Honeyed Pineapple Relish This tangy relish pairs sweet grilled pineapple and fresh summer vegetables. Substitute TSTE JalapeĂąo Sea Salt for an additional kick.

Prep Time: 5 minutes Cook Time: 10 minutes Yield: 4 servings

Ingredients 2 tsp fresh cilantro (or substitute dried TSTE Cilantro*)

1 tsp TSTE JalapeĂąo pepper (or substitute 2 tsp TSTE JalapeĂąo Sea Salt*) 2 tsp local honey (or substitute 1 TBS TSTE Granulated Honey*) 1 pineapple (for ease of preparation, buy peeled, cored, and sliced) 1 orange bell pepper, finely diced 1 red bell pepper, finely diced 1 red onion, finely diced 1 lime, juiced

)$50(56Âś 0$5.(7 *8,'(

Extra lime wedges for serving

BOONE COUNTY FARMERSâ&#x20AC;&#x2122; MARKET

LOVELAND FARMERSâ&#x20AC;&#x2122; MARKET

6028 Camp Ernst Rd. Burlington, KY 41005 859-586-6101 BooneCountyFarmersMarket.org

Located in Historic Loveland next to the bike trail LovelandFM.com

Preparation 1. Remove both ends of the pineapple.

Cut into halves and trim off the skin.

2. Grill the halves on both sides until they start turning a golden brown. Set aside to cool. When cool, slice each piece in half and remove and discard the hard core from each quarter. Dice the remaining pineapple.

3. Place the pineapple and other ingredients into a large mixing bowl and toss until combined.

Spritz with extra lime wedges if desired.

Healthy Tip Pineapple has been shown to help digestion. This health relish can be used to add some exciting fresh flavor to your summer barbecue or as a delicious side with chips. * Products can be purchased at The Spice & Tea Exchange, located in Rookwood Commons.

Recipes courtesy of Julie Van Arsdale, owner of The Spice and Tea Exchange, in Rookwood. See ad, page 26.

From big cities to small towns, people all over the world love shopping at farmersâ&#x20AC;&#x2122; markets. Starting with the first fresh snap peas of spring, the juicy, sweet watermelons of summer and the tart, crisp apples of fall, local markets have the most flavorful, nutritious produce available each season. In our farmersâ&#x20AC;&#x2122; market guide, you will find some of the best local markets in our area. Slow down this summer and take the time to venture to your local farmersâ&#x20AC;&#x2122; market and experience true farm-to-table freshness.

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COUNTRY FRESH MARKET 2 Locations 8315 Beechmont Ave, Anderson Township 513-474-9167 8425 Vine St, Hartwell 513-821-5335 Facebook.com/cffwd & R Q Y H Q L H Q W P D U N H W V RIIHULQJ DZDUG ZLQQLQJ IUHVK SURGXFH IXOO VHUYLFH GHOLÂśV VSHFLDOW\ DQG JRXUPHW JURFHULHV DQG XQPDWFKHG FUDIW EHHU DQG ZLQH VHOHFWLRQV

LEBANON FARMERSâ&#x20AC;&#x2122; MARKET Downtown Lebanon at the corner of Main St. and Sycamore Ave in historic downtown Lebanon.

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MADEIRA FARMERS MARKET Located at the corner of Dawson Rd. and Miami Ave. MadeiraFarmersMarket.com 7KH 0DGHLUD )DUPHUV 0DUNHW EULQJV ORFDO IDUPHUV FRWWDJH SURGXFHUV DQG VSHFLDOW\ IRRG YHQGRUV WRJHWKHU WR SURYLGH D GLYHUVLW\ RI KLJK TXDOLW\ ORFDOO\ SURGXFHG VXVWDLQDEOH IRRG DQG DJULFXOWXUDO JRRGV WR WKH FRPPXQLW\ RI 0DGHLUD DQG EH\RQG 7KXUVGD\V SP 0D\ WKURXJK 6HSWHPEHU

NEWTOWN FARM MARKET 3950 Round Bottom Rd Anderson Township/Newtown 513-561-2004 1HZWRZQ )DUP 0DUNHW LV KRPH WR KLJK TXDOLW\ ORFDO SURGXFH JRXUPHW GHOL PHDWV DQG FKHHVHV 2OG 7\PH IUR]HQ FXVWDUG EHDXWLIXO SODQWV DQG VSHFLDOW\ EDNHG JRRGV

LETTUCE EAT WELL

Success comes when people act together; failure tends to happen alone. ~Deepak Chopra

Cheviot United Methodist Church 3820 Westwood Northern Blvd. 45211 LEWFM.org &RQFHUQHG DERXW ZKDW LV UHDOO\ LQ \RXU IRRG" 2XU YHQGRUV ZHOFRPH \RXU TXHVWLRQV DERXW WKHLU SURGXFWLRQ PHWKRGV 2XU SURGXFH LV JURZQ XVLQJ QR V\QWKHWLF FKHPLFDOV 0HDWV DQG HJJV DUH IURP SDVWXUHG OLYHVWRFN IHG QR *02 IHHGV :H DFFHSW (%7 DQG 3URGXFH 3HUNV GRXEOH XS IRRG VWDPSV IRU SURGXFH &KHFN ZHEVLWH IRU XSGDWHV RU FDOO )ULGD\V SP

Not listed?

For more information on how to be included in our Farmersâ&#x20AC;&#x2122; Market Guide, contact:

513-943-7323 Carol@NaturalCinci.com

natural awakenings

July 2014

29

WE ARE EXPANDING Publish Your Own Natural Awakenings Magazine

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For the last 20 years, Natural Awakenings has been committed to providing our readers and advertisers with the tools and resources they need to live a healthier, more balanced life.

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TRAILS A Pathway to Healthy Living

by Kimberly Whitton

W

hen one yearns for exhilarating outdoor exercise, there are a few reliable things that can inspire that first step: a sunny blue sky, a gentle breeze and ideal temperatures.

Even under idyllic conditions, the process of selecting an ideal trail to enjoy one’s run, walk, bike or hike in a natural setting can be a roadblock for some fitness seekers. Great Parks of Hamilton County offers plenty of guidance. With more than 70 miles of trails in 21 parks and preserves throughout the county, enjoying a nearby trail is easy.

Connecting to nature with a hike or trail run on the nearly 20 miles of nature trails is a rustic exercise journey with a bonus of natural views and wildlife. The longest nearby nature trails are the Little Turtle Trail at Shawnee Lookout on the west side of Cincinnati and the Trout Lily Trail at Withrow Nature Preserve on the east side. Both offer a two-mile, moderate-level experience.

Sturdy shoes are advised.

Paved trails are a popular park feature because they allow easy accessibility and stability. Great Parks offers more than 22 miles of these trail types which are perfectly designed for a solid run, walk or even a bike ride (in most parks). For avid walkers, runners or cyclists, three locations provide access to the beautiful 78-mile Little Miami Scenic Trail that runs from Springfield to Newtown, Ohio. Access is possible via the Little Miami Golf Center, Bass Island and Avoca Trailhead on the east side.

For an extra health incentive on a walk or run, parcours trails can be just what’s needed for a break from a boring

exercise routine. There are a variety of exercise stations along the route that offer stretching, chin-ups and sit-up options that are sure to burn extra calories. Parcours trails are located at Embshoff Woods, Miami Whitewater Forest, Sharon Woods, Triple Creek, Winton Woods and Woodland Mound.

For the more adventurous types that enjoy mountain biking or trail running, the mountain bike trail at Mitchell Memorial Forest is a great destination. This eight-mile, mostly tree-shaded trail offers moderate to steep terrain with some technical features designed to meet International Mountain Biking Association standards.

Whether it’s hiking up a hill, biking through the woods or just a casual walk around a lake, participating in outdoor activities enriches the mind, body and soul.

Kimberly Whitton is marketing communication coordinator for Great Parks of Hamilton County. For more information, visit GreatParks.org.

Step It Up! Trail Challenge

F

or extra motivation to get outdoors, consider taking part in the free 2014 Step It Up! Trail Challenge. This self-guided program continues through September 1, 2014, and features a trails e-guidebook and an online trail log that helps track the five of seven available trails that are needed to complete the challenge.

The trails are carefully selected at different parks and offer a variety of environments such as prairies, lakes and forests to add fun and adventure to an exercise routine.

Those that complete the challenge are invited to Sharon Woods on Sunday, September 21, from noon to 4 p.m. for the Take a Walk in the Park event.

Trail Challenge graduates will receive a free T-Shirt for their efforts and the unique opportunity to walk, run or ride through the park on Buckeye Falls Drive. The park road will be closed to vehicle traffic and will allow guests to enjoy a part of the park they typically wouldn’t have access to.

The event will feature health and wellness vendors, exercise classes, activities, demonstrations and more. For more information about the Step It Up! Trail Challenge and Take a Walk in the Park event, visit GreatParks.org

natural awakenings

July 2014

31

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AWAKENING AMERICA ER RIC IC CA C

Natural Awakenings Celebrates 20 Years of Conscious Living

Read What People Are Saying About Natural Awakenings Natural Awakenings provides helpful information on natural health and environmental issues with a consistently positive perspective and tone, which is not always easy considering how serious and intimidating some of these topics are. Itâ&#x20AC;&#x2122;s a rarity. ~ Sayer Ji, founder, GreenMedInfo.com

Publications like Natural Awakenings reach many people and Iâ&#x20AC;&#x2122;m so glad to be able to share a voice beyond the propaganda. ~ Melinda Hemmelgarn, Food Sleuth

I have changed so much over the last year finally realizing that life is so much bigger than me. I love this Earth and all the wonders that are a part of it, and your magazine contributes to my appreciation.

~ Theresa Sutton, Connecticut

It is unusual to see your level of writing and consciousness in a free publication. Thanks for a great work. ~ Kaih Khristeâ&#x20AC;&#x2122; King, Arizona

Natural Awakenings magazine is the only advertising I use for my practice other than word of mouth referrals and it has brought us new patients consistently especially now that we advertise monthly. The quality of the leads is great and we really enjoy helping the holistic-minded patient. The publisher is great to work with and truly wants to see the business succeed. We plan on always advertising with Natural Awakenings and expanding our presence in the magazine. ~ Cate Vieregger, DDS, Colorado

34

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FUNCTIONAL MEDICINE THE LIVING PROOF INSTITUTE 9277 Centre Pointe Dr, Ste 350 West Chester, OH 45069 513-785-0686 LivingProofInstitute.com 7 K H / L Y L Q J 3URRI ,QVWLWXWH SURYLGHV )XQF W L R Q D O D Q G /LIHVW\OH 0HGLFLQH 8QFRYHU WKH URRW FDXVH RI \RXU GLVHDVH WKURXJK DIIRUGDEOH IXQFWLRQDO WHVWLQJ DQG UHFHLYH D GUXJ IUHH DFWLRQ SODQ WR UHVWRUH \RXU YLWDOLW\

SIGNIFICANT HEALING WELL CARE PRACTICE 157 Lloyd Ave, Florence, KY 41042 859-282-0022 Victoria@SignificantHealing.com SignificantHealing.com 9LFWRULD 6PLWK FHUWL¿HG KROLV WLF SUDFWLWLRQHU LULGRORJLVW ,Q GLYLGXDOL]HG ZHOO FDUH SODQ (PSKDVLV RQ QDWXUDO VXSSOH PHQWV DQG UHPHGLHV 1XWULWLRQ DQG VXSSOHPHQW HGXFDWLRQ )LWQHVV DQG SHUVRQDO WUDLQLQJ 7KHUDSXHWLF DQG UHOD[DWLRQ PDVVDJH ,QWXLWLYH JXLGDQFH 6HH DG SDJH

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HYDROCOLONTHERAPY CINCINNATI COLON HYDROTHERAPY Trisha DeHall 7923 Blue Ash Rd Cincinnati, OH 45236 513-356-6215 CincinnatiColonHydrotherapy.com &RORQLFV DUH D VDIH PHWKRG RI UHPRYLQJ ZDVWH IURP WKH FRORQ ZLWKRXW WKH XVH RI GUXJV %\ LQWURGXFLQJ ¿OWHUHG ERG\ WHPSHUDWXUH ZDWHU LQWR WKH FRORQ LW UHVXOWV LQ HYDFXDWLRQ WKURXJK QDWXUDO SHULVWDOVLV 6HH DG SDJH

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Brandon Schlunt, Executive Chef 513-706-8764 HealthyOrganicMealDelivery.com

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SPECIAL NEEDS RESOURCE CENTER BRAIN BALANCE ACHIEVEMENT CENTER OF CINCINNATI

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ONCOLOGY MASSAGE ROBERT REPASKY, MS, LMT Stillpoint Center for Healing Arts And Florence, KY 513-505-5737 DancingHeartMassage.com

achieve inwardly will change outer reality.

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Greater Cincinnati/Northern Kentucky Edition

12084 Montgomery Rd, Cincinnati, OH 45249 513-257-0705 BrainBalanceCincinnati.com *URXQGEUHDNLQJ SURJUDP FRP ELQLQJ VHQVRU\ PRWRU FRJQLWLYH D Q G Q X W U L W L R Q FRDFKLQJ LQWR RQH VROXWLRQ IRU FKLOGUHQ ZLWK $'+' '\VOH[LD $XWLVP DQG RWKHU OHDUQLQJ SURFHVVLQJ GLVRUGHUV 6HH DG SDJH

THERMOGRAPHY MINDFUL WELLNESS MEDICAL THERMOGRAPHY Jacky Groenwegen, LMT, CTT 8859 Cincinnati-Dayton Rd, Ste 007 West Chester, OH 45069 513-382-3132 MindfulWellnessMedicalThermography.com 2IIHULQJ D SDLQ IUHH VFUHHQ LQJ SURFHGXUH WKDW XVHV KHDW GHWHFWLRQ WR ORFDWH DQG PRQ LWRU EUHDVW DEQRUPDOLWLHV DQG FKDQJHV LQ RYHUDOO ERG\ FRQGLWLRQV HDUOLHU 6HH DG SDJH

WEIGHTLOSS FIT BODY CINCI 7562 Central Park Blvd Mason, OH 45040 Info@FITBodyCinci.com FITBodyCinci.com )XQFWLRQDO ,QIUDUHG 7UDLQLQJ DQG 7KHUD S \ & H Q W H U / R V H ZHLJKW VWRS SDLQ ORRN DQG IHHO \RXQJ HU ,QFUHDVH HQHUJ\ FROODJHQ HODVWLQ DQG PHQWDO IRFXV ,PSURYH OLIH VW\OH H[HUFLVH DWWLWXGH DQG QXWULWLRQ KDELWV XVLQJ SHHU UHYLHZHG SXEOLVKHG PHGLFDO UHVHDUFK 6HH DG SDJH

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Stillpoint Center for Healing Arts 11223 Cornell Park Dr, Blue Ash, OH 45242 513-772-1917 ShamanicCounselor.com StillpointTherapy.com

HEALTHSAVOR

9321 S Mason Montgomery Rd Mason, OH 45050 513-445-3377 MassageMasonOH.com

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