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letterfrompublisher

I contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Alyssa Jones • Martin Miron Jim Occhiogrosso Linda Sechrist • Gayle Wilson Rose Design & Production Steffi Karwoth • Stephen Blancett Sales/Marketing Carol Stegman Technical Support Chris Stegman Advertising Carol@NaturalCinci.com 513-943-7323 Natural Awakenings Greater Cincinnati/Northern Kentucky Phone: 513-943-7323 Fax: 513-672-9530 Email: Carol@NaturalCinci.com National Advertising 239-449-8309 © 2014 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. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

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

We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscriptions are available by sending $18 (for 12 issues) to the above address.

have always been a big fan of The New York Times bestselling author and pioneering integrative medicine advocate Dr. Andrew Weil. This evolved approach to supporting health combines conventional Western medicine with alternative and complementary modalities such as acupuncture, chiropractic, herbal medicine and natural stress reduction techniques to create an environment where true healing can take place.

Having read his books, Spontaneous Healing and You Can’t Afford to Get Sick, I am in awe of Weil’s insights and ability to articulate how the best medicine is not suppressing symptoms with drugs and surgery, but instead using complementary treatments that work hand-in-hand with the body’s natural defenses to combat the causes of illness and create health.

This month, we are fortunate to have the article, “Dr. Andrew Weil on the Evolution of Medicine to Integrative Medicine,” by Natural Awakenings publisher and writer Andrea Schensky Williams, from northern New Mexico. She visited with Weil to update us on what is happening on this medical forefront. With the recent passing of actor Robin Williams, Schensky also was led to inquire about the relationship between depression and health. Another of Weil’s books, Spontaneous Happiness, sheds light on how the integrative movement has been shifting to include psychology and psychiatry, as well.

In October’s Healing Ways department article, “Dynamic Duo: Combining Chiropractic and Acupuncture Energizes Health,” Kathleen Barnes explores how leading-edge practitioners are pairing these alternative treatments to yield an even greater, synergistic, healing effect. While either a chiropractic or acupuncture session can provide relief in its own right, many wellness practices around our city also are finding good results by combining them.

Since most Americans’ thinking today is influenced primarily by conventional medicine, seeking professional consultation from integrative practitioners can educate us on which therapies work well together. My hope is that one day, for the sake of everyone’s health, the more gentle, effective way of thinking will go mainstream.

Treating one’s mind, body and spirit as a whole system can go a long way to optimizing health. I would love to see America’s healthcare system take this into account, partnering the patient with a supervising doctor informed about much more than traditional options. Education has its IEP (Individual Lesson Plan) to help the struggling child; a holistic IHP (Individual Health Plan) could help chart a course for every individual to safely achieve health in the most effective way possible using the best of all worlds. It would help people like me navigate through the multitude of options available while maintaining our spirited belief in ultimate results.

I hope this issue helps lead you to discover the best alternative and complementary therapies for you that support you through any current health crisis and keep you healthy. Natural Awakenings is here to introduce you to Cincinnati practitioners and resources that stand ready to help you on the road to your best health yet.

Feel good, live simply and laugh more,

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

Natural Awakenings is printed on recycled newsprint with soybased ink.

4

Carol Stegman, Publisher

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

contents 10

7 newsbriefs 10 globalbriefs 1 1 healthbriefs 15 businessspotlight 20 healingways

13

26 greenliving 30 fitbody 32 healthykids 35 consciouseating

33

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.

14 ADDRESSING THE PAIN 22 OF OSTEOARTHRITIS

by Dr. Hal S. Blatman

18 DR. ANDREW WEIL ON AMERICA’S EVOLUTION INTO INTEGRATIVE MEDICINE

by Andrea Schensky Williams

20 DYNAMIC DUO

38 livingwellrecipes

Combining Chiropractic and Acupuncture Energizes Health

39 wisewords

by Kathleen Barnes

40 calendar

22 SUSTAINABLE CITYSCAPES

43 classifieds

Urban America is Going Green in a Big Way

45 naturaldirectory

by Christine MacDonald

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to Carol@NaturalCinci.com.

26

28

26 THE SUN’S ELECTRIFYING FUTURE Solar Power is a Worldwide Eco-Goldmine

by Linda Sechrist

28 POST-SUMMER DETOX

by Dr. Tiffany Lester

EDITORIAL SUBMISSIONS Word documents accepted. Email articles, news items and ideas to: Carol@NaturalCinci.com. Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: Carol@NaturalCinci.com.

Deadline for calendar: the 10th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

30 BREATH-TAKING WISDOM Six Ways to Inhale Energy and Exhale Stress

by Lane Vail

35 AN A FOR APPLES

It’s a Top-Ranked Superstar Fruit it

by Tania Melkonian

35

39 AIRWAVES ACTIVIST

Public Radio’s Steve Curwood Empowers Listeners to Aid Planet Earth

by Randy Kambic

naturalcinci.com natural awakenings

October 2014

5

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Ailie BioDerma ..................................................................11, 28 Alliance Institute for Integrative Medicine ......................17 Allure Salon ......................................................................12, 45 Bite Restaurant......................................................................38 Blatman Health and Wellness ........................................ 9, 14 Brain Balance Achievement Center ............................. 7, 46 Diamond Quality Clean ..................................................12, 45 Cincinnati Women’s Expo ......................................................8 Coors Core Fitness.................................................................31 Diamond Quality Clean .................................................26, 45 Donna Lynn Strong Brott, Lac .......................................... 20 doTERRA .................................................................................33 Elements Massage .........................................................29, 46 FIT Body Cinci .................................................................33, 46 Flourish Massage and Bodyworks....................................28 Gary Matthews...................................................................... 46 Gateways to Healing Chiropractic ...............................21, 45 Go Beyond Medicine ..............................................................31 Gracetree Yoga and Growth Studio ..................................26 Great Parks .............................................................................23 Gwendoline Josey .....................................................15, 19, 46 HealthSavor ....................................................................35, 46 Huber Personalized Medicine ...............................16, 29, 46 It’s Yoga .....................................................................................11 Julie Chafin Health Insurance........................................... 45 Jungle Jim’s International Market ....................................37 Live Well Chiropractic .................................................. 20, 45 Mantra Massage and BodywoRx ...................................7, 45 Massage Infinity ....................................................................23 Mindful Wellness Thermography .................................13, 46 Montgomery Dental Medicine .............................................. 3 Nature’s Rite ..................................................................... 12, 17 Robert Repasky, MS, LMT .................................................. 46 NeriumAD .................................................................................6 Robert Repasky, MS, LMT .................................................. 46 Sangha Yoga Studio ...................................................... 14, 46 Significant Healing Well Care .................................2, 45, 46 Stillpoint Healing Arts Center .............................................19 Ten Thousand Villages .........................................................34 The Herb Shop ................................................................ 14, 45 The Spice and Tea Exchange..............................................35 Dr. Westendorf, DDS ............................................................. 10 Whole Foods Market ...............................................................9 YMCA ...................................................................................... 48

NaturalCinci.com

newsbriefs Fourth Annual National Food Day October 24

O

rganizers of the fourth annual Food Day expect thousands of events in all 50 states on or about October 24.

The day is an opportunity for schools, families and parents to celebrate, make changes in their diets and push for improved food policies.

Teachers College of Columbia University has created a unique school curriculum for Food Day, designed to teach children the importance of eating fresh food, cutting back on processed foods and advocating for a healthier community. All over the country, activities will take place designed to make children as familiar with vegetable peelers, cutting boards and mixing bowls as they are with phones and video games.

The Food Day website offers several ways for individuals to get involved. An interactive map allows searching or pinning local events. The site also offers a food literacy quiz, generates a letter grade for the health and environmental impact of a particular diet and has many other interesting features.

Success is within reach.

Nowâ&#x20AC;&#x2122;s the time to take the ďŹ rst step.

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

ADHD Learning Disabilities Ä&#x2018; Aspergerâ&#x20AC;&#x2122;s

Social Issues Behavioral Issues Ä&#x2018; Processing Disorder

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CALL

513.257.0705

LEARN MORE brainbalancecentercincinnati.com EMAIL cincinnati@brainbalancecenters.com VISITĹ?Ä Ä&#x201A;Ä&#x20AC;Ä&#x2030;Ä&#x2026;Ĺ? +*0#+)!.5Ĺ? Ä&#x2039;Ĺ?Ä&#x2018;Ĺ? %* %** 0%Ä&#x152;Ĺ? Ĺ?Ä&#x2026;Ä&#x2020;Ä&#x201A;Ä&#x2026;Ä&#x160;

Š2013 Brain Balance Centers

For more information, visit FoodDay.org.

Lunch and Learn Wellness Seminars

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ictoria Smith, owner of Significant Healing Well Care Practice and board-certified holistic practitioner, and Carol Stegman, Natural Awakenings publisher and wellness advocate, will co-host Lunch and Learn seminars for organizations interested in helping their employees or members learn how to implement a healthier lifestyle.

The seminars focus on educating people about the many dangerous ingredients and chemicals in the environment. Stegman says, â&#x20AC;&#x153;Knowledge is power. Learning how to avoid toxic ingredients in food and home products and how to clean up your personal environment, including pantry and personal care items, can go a long way toward helping to relieve symptoms, increase energy and create a safer environment inside and outside your home.â&#x20AC;?

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For more information or to schedule a Lunch and Learn session, call 513-943-7323. See ad, page 2. natural awakenings

October 2014

7

newsbriefs Free Detoxification Seminars

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he Alliance Institute for Integrative Medicine is offering lectures from noon to 1 p.m. or 6 to 7 p.m. on October 1 and 8.

Tiffany Lester, M.D., Lisa Gallagher, ND, and Mary Rasmussen, IHC, will explain detoxification and the important roles that nutrition, personal care routines and mental attitudes have in maintaining health.

Seasonal transitions are an ideal time for starting an individually tailored and medically supervised detoxification program and establishing healthier habits. These programs may reduce or eliminate symptoms of allergies, irritable bowel syndrome, headaches, chronic fatigue, fibromyalgia and other conditions. They can also help promote an increase in energy, weight loss and reduce the effect of metabolic issues such as high cholesterol or elevated blood sugar.

Each of the fall detoxification programs at the Alliance Institute for Integrative Medicine offers continuous support, daily emails filled with recipes, nutritional guidance, stressreduction techniques, positive affirmations and more. The wellness team also mediates a private Facebook community to allow shared discussion of individual progress, struggles and insights.

All detoxification program participants will receive 20 percent off nutritional counseling, integrative health coaching, infrared saunas and massage therapies. Sample products will be available.

Location: 6400 E. Galbraith Rd., Cincinnati. For more information or to register, visit MyHealingPartner.com or call 513791-5521. See ad, page 17.

Guided Meditation Classes Rejuvenate Mind And Body

E

xperienced healing professionals Cathy Ridgway, owner of Hyde Park Cranial Sacral Therapy, and Barb Litchfield, owner of Healing Touch, will co-host an evening of guided meditation at the Metaform Center, in Hyde Park, from 6:30 to 8:30 p.m., November 12.

Meditation is frequently recommended for rejuvenating the mind and body, but it can be difficult for a novice practitioner, often requiring training and practice. However, guided meditation requires less individual effort and no previous instruction. It can help participants focus their attention and awareness and attain a deep state of stress reducing focused relaxation, while having a positive effect on physical, mental and spiritual well-being.

The cost is $15, and 50 percent of the proceeds will be donated to the Cincinnati Food Bank. Bring a healthy snack to share and preregister by Nov. 6. Location: 2730 Observatory Ave, Hyde Park. For more information or to register, call 513575-6396 or email HydeParkCst@icloud.com.

cincinnati womens expo

ȩHʋXʤɨ n IDVKLRQ n KHDOWK n ZHOOQHVV n KRPH n GHFRU n GHPRV n SUHVHQWDWLRQV hey ladies - it’s OK to put yourself first - at least for one day! sharonville convention center october 25th & 26th, 2014 saturday, 10 am - 5 pm sunday, 11 am - 4 pm

Plus, enter for a chance to win a Vera Bradley tote. All donations benefitting The Vera Bradley Foundation for Breast Cancer.

t shopping t FREE spa services t hourly drawings t cooking demonstrations t sampling t health, home & beauty presentations

Interested in exhibiting at this exciting women-centric event?

Visit womens-expo.com or call 440.625.6161 ext. 101

Tickets are $5 at the door or $3 on Eventbrite.com.

Children under 12 enter for FREE!

sponsors:

womens

expo 8

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Learn About Essential Oils

C

ertified Health Coach Rebecca McGrane and holistic health practitioner Lindsay Horlander will hold Ra Ra for the Ta Taâ&#x20AC;&#x2122;s essential oil classes at FIT Body Cinci, in Mason, from 2:30 to 4 p.m., October 5, from 6:30 to 8 p.m., October 13, and in both time slots on October 22 and 29.

Research suggests frankincense essential oil from the Middle-Eastern Omani region may be effective for treating advanced breast cancer. It appears to suppress the signaling pathways and cell cycle regulators that are proposed therapeutic targets for breast cancer. (See Bit.Ly/PMC3258268.)

Registration is $10 and includes a takehome frankincense roller bottle. Mention Natural Awakenings for free essential oil sample. Location: 7558 Central Parke Blvd., Mason. For more information, call 513-409-3174 or visit FitBodyCinci.com.

To register for a class, visit RaRaForThe TaTas.com.

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Yoga Therapy: An Expanding Health Modality

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riHealth Fitness and Health Pavilion is offering many varied and customized yoga packages. Yoga therapy is a rapidly expanding health modality with exciting scientific research to support its many benefits. Therapists typically work one-on-one with clients and small groups using yoga stretching (asanas) and breathing techniques (pranayama), as well as meditation.

One of the many outstanding benefits of yoga therapy is using routines customized to fit cliensâ&#x20AC;&#x2122;s specialized needs. For the aging population, the benefits of yoga often include better balance, increased flexibility and strength and improved posture and circulation.

Location: 6200 Pfieffer Rd., Cincinnati.

For more information, call 513-2462642 or visit TriHealth.com.

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October 2014

9

Doable Renewables

globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Engineers Detail a Clean Energy Future

National parks have an undeniable environmental impact on the very lands they seek to preserve. Yellowstone’s managers have been working on ambitious management goals to elevate it to be a world leader in environmental stewardship and become one of the greenest parks in the world by 2016.

The Yellowstone Environmental Stewardship Initiative goals (against a 2003 baseline) are to reduce greenhouse gas emissions by 30 percent (50 percent by 2025); reduce both electricity and water consumption by 15 percent; reduce fossil fuel consumption by 18 percent; and divert all municipal solid waste from landfills.

Stanford University researchers, led by civil engineer Mark Jacobson, have developed detailed plans for each U.S. state to attain 100 percent wind, water and solar power by 2050 using currently available technology. The plan, presented at the 2014 American Association for the Advancement of Science (AAAS) conference in Chicago, also forms the basis for the Solutions Project nonprofit.

“The greatest barriers to a conversion are neither technical nor economic. They are social and political,” the AAAS paper concludes.

The proposal is to eliminate dirty and inefficient fossil fuel combustion as an energy source. All vehicles would be powered by electric batteries or by hydrogen produced by electrolysis, rather than natural gas. High-temperature industrial processes would also use electricity or hydrogen combustion.

Transmission lines carrying energy between states or countries will prove one of the greatest challenges. With natural energy sources, electricity needs to be more mobile, so that when there’s no sun or wind, a city or country can import the energy it needs. The biggest problem is which companies should pay to build and maintain the lines.

Source: Environmental News Network

Source: SingularityHub.com

Household Hazards States Move Against Toxic Chemicals in Everyday Products This year, at least 33 states are taking steps to address the untested and toxic chemicals in everyday products. Many toys, clothes, bedding items and baby shampoos contain chemicals toxic to the brain and body. The federal 1976 Toxic Substances Control Act has become outdated, allowing untested chemicals and known carcinogens, hormone disruptors, heavy metals and other toxins to be ingredients in commonly used products.

Wise new policies would change labeling and disclosure rules for manufacturers so that concerned consumers know what chemicals products contain and/or completely phase out the use of chemicals like bisphenol A (BPA) in infant formula cans, food packaging and receipt paper; formaldehyde in children’s personal care products; chlorinated tris (hydroxymethylaminomethane) in toxic flame retardants and other consumer products; phthalates, lead and/ or cadmium in children’s products; and mercury.

View the entire report at Tinyurl.com/State-By-State-Action-List.

Conservation Covenant A Greener Future for National Parks

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Clever Collaborations Renewables Gain Ground Worldwide Excess heat from London subway tunnels and an electric substation will soon be funneled into British homes, slashing energy costs and lowering pollution, according to the Islington Council.

Germanyâ&#x20AC;&#x2122;s renewable energy industry has broken a solar power record, prompting utility company RWE to close fossil fuel power plants that are no longer competitive. RWE says 3.1 gigawatts of generating capacity, or 6 percent of its total capacity, will be taken offline as it shuts down some of its gas- and coalfired power stations.

In China, wind power is leaving nuclear behind. Electricity output from Chinaâ&#x20AC;&#x2122;s wind farms exceeded that from its nuclear plants for the first time in 2012 and out-produced it again last year, generating 135 terawatt-hours (1 million megawatts)â&#x20AC;&#x201D;nearly enough to power New York state. While it takes about six years to build a nuclear plant, a wind farm can be completed in a matter of months.

China also employs a recyclingfor-payment program in Beijing subway stations that accept plastic bottles as payment. Passengers receive credit ranging from the equivalent of five to 15 cents per bottle, which is applied toward rechargeable subway cards.

In the U.S., a newly installed working prototype of a pioneering Solar Road project has raised more than than double its $1 million crowdfunding goal to seed the manufacturing process (Indiegogo.com/projects/solarroadways). Watch a video at Tinyurl. com/NewSolarRoadways.

Primary Source: Earth Policy Institute

he incidence of itchy, dry, flaky and red irritating skin rashes is a common problem for adults and children and has been rising steadily over the past decade. Known as eczema or atopic dermatitis, the itchy rash often spreads and can become infected when scratched. The exact cause of the condition is not completely understood, but, according to the National Eczema Association, nearly 32 million people suffer from it in the U.S., of which at least 10 percent are children.

Drug store shelves are well stocked with anti-itch and anti-inflammatory creams that typically contain topical steroids and antihistamines. However, while these medications can reduce the symptoms of eczema, some of them have unwanted side effects. The incomplete understanding of the disease has contributed to a lack of effective, healing treatments for many years.

Resin from the Croton lechleri tree, from the Amazon rain forest, has historically been used to to treat eczema. The resin appears to have a number of different plant phytochemicals that have powerful medicinal properties. It has been used for centuries among indigenous tribes for many conditions, including salves to help seal and heal wounds and skin rashes.

The resin, referred to as flavokine, has been described as having antioxidants that mediate the localized cause of inflammation. A product based on flavokine has been developed and is proving to be effective against several types of skin rashes, including eczema. â&#x20AC;&#x153;Flavokine is one of the most potent antioxidants I have ever seen,â&#x20AC;? says Dr. Knox Van Dyke, a leading antioxidant researcher at West Virginia University. â&#x20AC;&#x153;I would expect a product containing this substance to have strong anti-inflammatory characteristics.â&#x20AC;? Both adults and children that have used this safe, natural product have reported substantial relief from the itching and redness associated with eczema and other rashes.

Dr. John Wallace, of the University of Calgary faculty of medicine, and his research team have been conducting research on the properties of the Croton lechleri plant as a potent inhibitor of inflammation and pain. In an article published in 2000 in Natural Science, Wallace predicts, â&#x20AC;&#x153;Every medicine cabinet and first-aid kit in North America will one day be stocked with medicines containing the sap of this South American tree.â&#x20AC;?

Ailie BioDerma develops innovative plant-based skin care products. For more information on their product line, visit www.AilieBio.com. See ad, page 28.

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natural awakenings

October 2014

11

Photo: Dick Culbert, ďŹ&#x201A;ickr.com

Natural Remedy for Skin Rashes from the Amazon T

healthbriefs

Water Fluoridation Gets Another Thumbs-Down

A

n extensive review of research from the UKâ&#x20AC;&#x2122;s University of Kent has concluded that fluoridation of municipal water supplies may be more harmful than helpful, because the reduction in dental cavities from fluoride is due primarily from its topical application instead of ingestion. Published in the Scientific World Journal earlier this year, the review, which covered 92 studies and scientific papers, concludes that early research showing a reduction of childrenâ&#x20AC;&#x2122;s tooth decay from municipal water fluoridation may have been flawed and hadnâ&#x20AC;&#x2122;t adequately measured the potential harm from higher fluoride consumption.

The researchers note that total fluoride intake from most municipalities can significantly exceed the daily recommended intake of four milligrams per day, and that overconsumption is associated with cognitive impairment, thyroid issues, higher fracture risk, dental fluorosis (mottling of enamel) and enzyme disruption. The researchers also found clear evidence for increased risk of uterine and bladder cancers in areas where municipal water was fluoridated.

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A New Direction for Neti Pots

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sed for centuries in Asian cultures to support nasal health and eliminate toxins from the nasal mucosa, neti pots have recently become popular in the Western world and are recognized for their value in preventing and relieving sinus infections. Typically, a mild solution of unrefined sea salt and purified or distilled water is poured from one nostril through the other to flush out unwanted mucus, bacteria, fungi and other microorganisms. Herbalist Steven Frank, of Natureâ&#x20AC;&#x2122;s Rite, points to a powerful new paradigm that helps neti pot users deal even more effectively with infection: a regimen of aqueous, colloidal silver and soothing herbal and plant extracts.

Frank recommends using the neti pot with a colloidal silver wash that is retained in the nostrils for several minutes. â&#x20AC;&#x153;Bacteria and fungus stick rather well to the nasal mucosa and few are flushed out with simple saline flushes,â&#x20AC;? he explains. â&#x20AC;&#x153;Most of these nasty pathogens adhere to the mucosa with what is called a biofilm. Within this slime layer, they are well protected and thrive in the warm moist sinuses, so a small saline bath once a day doesnâ&#x20AC;&#x2122;t bother them much.

However, colloidal silver disables certain enzymes needed by anaerobic bacteria, viruses, yeasts and fungus, resulting in their destruction. And, unlike antibiotics, silver does not allow resistant â&#x20AC;&#x2DC;super bugsâ&#x20AC;&#x2122; to develop.â&#x20AC;?

He also suggests soothing the sinuses with restorative herbal decoctions. Calendula, plantain and aloe contain vital nutrients that soothe and heal, while Echinacea root and grapefruit seed extract offer antimicrobial benefits.

Frank emphasizes the importance of using a neti pot safely and responsibly and warns against table salt, which can irritate nasal membranes, and tap water, which may contain contaminants.

For more information, visit MyNaturesRite.com or call 888465-4404. See ad, page 17.

Earlier this year, the U.S. Senate unanimously passed a resolution designating October 6 to 12 as Naturopathic Medicine Week.

12

Greater Cincinnati/Northern Kentucky Edition

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Lower Breast Cancer Risk

by Eating Colorful Veggies

R

esearch published in the British Journal of Nutrition discovered that the risk of breast cancer decreases with increased consumption of specific dietary carotenoids, the pigments in some vegetables and fruits.

The research was based on five years of tracking 1,122 women in Guangdong, China; half of them had been diagnosed with breast cancer and the other half were healthy.

Dietary intake information was collected through face-to-face interviews. The women that consumed more beta-carotene in their diet showed a 46 percent lower risk of breast cancer, while those that consumed more alpha-carotene had a 39 percent reduced incidence. The individuals that consumed more foods containing beta-cryptoxanthin had a 62 percent reduced risk; those with diets higher in luteins and zeaxanthins had a 51 percent reduction in breast cancer risk.

The scientists found the protective element of increased carotenoid consumption more evident among pre-menopausal women and those exposed to secondhand smoke.

Dark green leafy vegetables such as kale, spinach and dandelion greens top the list of sources rich in luteins and zeaxanthins, which also includes watercress, basil, parsley, arugula and peas. The highest levels of beta-carotene are found in sweet potatoes, grape leaves, carrots, kale, spinach, collard and other leafy greens.

Carrots, red peppers, pumpkin, winter squash, green beans and leafy greens contain alpha-carotene. Red peppers, butternut squash, pumpkin persimmons and tangerines are high in beta-cryptoxanthin.

YOGA PRACTICE PUMPS UP DETOXIFYING ANTIOXIDANTS

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ndian researchers recruited 64 physically fit males from the Indian Air Force Academy for a three-month study of yogaâ&#x20AC;&#x2122;s effect on detoxification. For three months, 34 of the volunteers practiced hatha yoga with pranayama (breathing exercises) and meditation.

The other 30 volunteers underwent physical training exercises.

At the end of the study, blood tests found significantly higher levels of antioxidants, including vitamin C and vitamin E, among subjects in the yoga group. These participants also showed lower levels of oxidized glutathione and increased levels of two important antioxidant enzymes, superoxide dismutase and glutathione reductase, all indicating better detoxification. Meanwhile, the exercise-only group showed no changes in these parameters.

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natural awakenings

October 2014

13

Addressing the Pain of Osteoarthritis

by Dr. Hal S. Blatman

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rthritis is an inflammation of one or more joints in the body that causes pain and stiffness in the affected areas. There are several types, but the most prevalent is osteoarthritis, which is typically associated with aging or lifetime damage to the joint from to stress or overuse. According to the Centers for Disease Control, “In the period 2010-2012, an estimated 52.5 million Americans reported that their doctor told them they had arthritis.” This represent an increase of about 2.5 million people from 2007 to 2009.

Every moving joint in the body has a cushion of slippery cartilage and synovial fluid between the bone surfaces to allow movement with minimal friction and stress.

When there is an injury or the cartilage wears down, the joint becomes inflamed and painful, movement is impaired and arthritis is diagnosed.

Often, patients with osteoarthritis are told that the cartilage in a joint is totally gone; the connection is causing bone to rub on bone and replacement surgery should be considered. But if the joint still has reasonable mobility—even though painful—it is unlikely the cartilage is totally destroyed. An X-ray examination of the affected joint can be misleading, because the beam angle may portray no space between bones.

However, it only takes a microscopic layer of cartilage to make a joint movable without serious pain—and this is often not thick enough to see on an X-ray.

The human body is constantly at work growing new cartilage in every joint.

When a joint is wearing out, it is usually due to a past trauma that damaged the cartilage, causing it to wear away faster than the body can replace it. Damaged and worn joints can be helped and in some cases, new cartilage growth can be initiated, thus reducing pain and improving mobility.

To restore a worn-out joint, it is important to first reduce the wear and tear on the problem joint by resting it as much as possible. Secondly, proper nutrition and supplements such as glucosamine, methylsulfonylmethane (MSM) and turmeric, taken orally, can be effective at reducing acute symptoms of pain and swelling and help the body replace lost cartilage at a faster rate than normal. Transdermal creams containing these supplements can also be effective when applied directly to the joint. If oral agents fail to produce adequate results, glucosamine can be injected directly into the joint. This usually requires a doctor’s prescription to a compounding pharmacist.

Many doctors use cortisone injections, but they are a double-edged sword. While the injection can reduce pain and provide quick symptom relief, injected cortisone can cause deterioration in the joint over time, especially with multiple injections, which is counterproductive. If the joint is in serious trouble, treatment can be started using platelet-rich plasma, stem cell or fat graft injections. Such treatments can help people delay joint surgery indefinitely.

Osteoarthritis is usually a chronic condition, but there are many treatments that can help a patient manage the symptoms and sometimes even reverse them. Moderate, minimally invasive treatments often work better and are less expensive than injectable or oral pharmaceutical agents.

Hal S. Blatman, M.D., is the founder and medical director of the Blatman Health and Wellness Center, co-author of Winners’ Guide to Pain Relief and a nationally recognized specialist in treating pain. For more information, call 513-956-3200 or visit BlatmanHealthAndWellness.com. See ad, page 9.

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businessspotlight

Self-Empowerment Through Hypnotherapy

by Alyssa Jane Jones

A

significant aspect and peace by playof Tiger Woods’ ing relaxing music success in golf is and speaking with a his proficiency at mainclient in a soothing taining complete focus voice,” explains Josey. on the course. One of This state allows the Gwendoline Josey’s individual to maintain areas of expertise is an awareness of their helping clients achieve surroundings. With the the ability to focus like subconscious in conWoods. A certified trol, the mind becomes clinical hypnotherapist more receptive to based in Cincinnati, suggestion and repreGwendoline Josey Josey knows all about sents the ideal state for the mental concentration involved in hypnotherapy. succeeding in golf; it was the reason Hypnotherapists work with she became passionate about her clients to create peace with a perprofession. Josey lived all over the sonal challenge in a positive manner. world and played the sport for years Although the same process is used for when she realized that many players, entertainment as for hypnotherapy, including herself, struggle because they are distinctly different. “I work of concentration and focus limitawith my clients through two to three tions. Her golf passion and interest sessions lasting from an hour to two in people paved her professional hours each, with the goal of aligning path, making her an authority on not a message between the conscious just sidestepping mental obstacles, and subconscious. Hypnotherapy is but completely demolishing them more than just simply suggesting that through hypnotherapy. they do something different; it is a The basis of hypnotherapy is to whole process,” says Josey. first induce, and then reason with the She adds that someone may mind while the client is in a hypnotic consciously understand they have a state. Most have watched a hypnofear of spiders, but the reason will tist induce a group of volunteers remain unknown and unresolved into a dreamlike state for entertainuntil the subconscious is involved. ment—easily convincing their highly “Fears, such a one focused on eightsusceptible minds that it is below legged creatures, usually result from freezing on a humid, summer day or a trigger event. The person may know that they have suddenly been transof the event or it may be tucked away ported to Mars. Although humorous, in their subconscious.” With hypnothe audience is actually witnessing therapy, the mind relinquishes more the participants’ brains descend into control to the subconscious, allowing a relaxation state known as the alpha the therapist to uncover the trigger, frequency. “To get to the alpha state, or initialevent, that is deterring them.

I create an atmosphere of relaxation Josey adds, “Everyone has the capac-

ity to overcome whatever obstacle is inhibiting them. Hypnotherapy reasons with the part of our brain that is blocking us.”

This medically approved therapy is completely safe for healthy individuals that are not under the influence of medication. Josey always begins an initial client meeting by explaining the process. “I let clients know that they will never be in danger during the sessions. I also explain that the success of the therapy is reliant on their attitude during and after the sessions.”

Long-term effects of hypnotherapy also depend on how often the client practices self-induced hypnosis after the treatment. Josey has clients create a cue so they can self-induce a hypnotic state when the habit or fear reoccurs. This could be as simple as drinking a glass of water every time a cigarette craving occurs or assuming a specific posture to control breathing and gain control of a situation.

While Josey specializes in equestrian sport competition, golf and tennis at the Olympic level, she says many clients come to her for reasons beyond improving sports performance, including conquering phobias, improving confidence, breaking bad habits, gaining public speaking courage, smoking cessation, relieving tension headaches and jumpstarting weight loss. With an assured tone, Josey shares, “The mind has the ability to make these changes. Hypnosis is the simply the tool to spark its potential.”

Gwendoline Josey is a clinical hypnotherapist who specializes in peak performance sports mental training and golf mental coaching. For more information, call 513- 620-1453 or visit HypnosisOnline.com/Gwendoline.

See ad, page 19.

Alyssa Jane Jones is a freelance writer who regularly contributes to Natural Awakenings. Connect with her at Jonesaj4@miamioh.edu.

natural awakenings

October 2014

15

businessspotlight

Discovering Ideal Health at Huber Personalized Medicine

by Gayle Wilson

F

eeling lost or treated like a nameless number is a common experience in our mainstream medical system. This leads many patients to seek alternative approaches such as those offered by Huber Personalized Medicine (HuberPM), of Montgomery. Practice owner Dr. Gary Huber and his healthcare team ensure that patients are heard and treated with respect and kindness. His primary objective is to provide patients with personalized and integrative medical care.

Patients notice a difference in their initial hour-long appointment at HuberPM. “Listening and understanding a patient’s medical history and lifestyle factors are critical,” Huber relates. Both he and his staff focus on thoroughly understanding each patient’s unique situation. “The best treatment is centered on discovering and addressing the root cause of symptoms,” he shares with some humor. “Patients need not worry that we’ll simply advise them to regularly eat broccoli and get daily exercise.”

HuberPM goes beyond giving patients instructions to help them understand how they got to their state of poor health. “By discovering the root cause of their problem,” Huber adds, “we can then recommend lifestyle changes and provide modification tools.” Personalized tools might include participating in one of the practice’s goal-setting workshops or partaking in a cooking class; both enable patients to move in a positive and healthy direction.

HuberPM Nurse Practitioner Jodi Westfall reflects, “Although Dr. Huber

16

Dr. Gary Huber

does prescribe medicine, the use of medications is temporary until we can discover the root cause and reverse it. Few drugs address the true cause of disease. Our goal is to educate patients and empower them to improve their health.”

After 20 years as an emergency medicine doctor, Huber evolved his practice to provide integrative care nine years ago and opened HuberPM in Montgomery, last spring. As Adjunct Professor of Integrative Medicine at the University of Cincinnati College of Pharmacy, Huber specializes in hormone replacement therapies, cardiovascular care and sports medicine.

He also lectures for the American Academy of Anti-Aging Medicine.

HuberPM has developed a life-

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

changing and often life-saving personalized program to promote healthy weight loss and reduce issues related to metabolic syndrome. According to Penny Krebs, a registered medical assistant who oversees the program and works directly with patients to achieve success, “Our proven results are based on years of research, especially in metabolism. As part of the weight-loss strategy, we educate and focus on personal growth and essential life skills to keep the weight off permanently.”

The comprehensive, medically based program is guaranteed to produce results. Program participants work with Registered and Licensed Dietician Chelsea Caito on lifestyle-related issues and overall health. Caito notes, “Health goes beyond just modifying the diet.”

Huber explains that his mission is to enable patients to achieve their ideal state of health. He wants patients to know they have the power to stop the disease process before it begins and they can reverse most ailments before they cause permanent damage.

“My passion goes beyond keeping people alive; I want to help people enjoy vital, healthy lives,” he states.

As the only practitioners in the area with their specialization, the staff of HuberPM is uniquely qualified to guide patients to wellness. Huber expects that in the coming years, the public will become more empowered to take control of their own health care and demand a personalized approach to their treatment. Today, he and his staff are uniquely qualified to meet that demand.

Location: 8170 Corporate Park Dr., Ste. 150, Cincinnati. For more information, call 513-924-5300 or visit HuberPM.com. See ad, page 29.

Gayle Wilson is a regular contributor to Natural Awakenings. Contact her at DashWriter.com.

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Dr. Andrew Weil

on America’s Evolution into Integrative Medicine

by Andrea Schensky Williams

You frequently speak to the topic of integrative health and happiness. How does your book, Spontaneous Happiness, reflect that?

For a long time, I’ve wanted to see an integrative movement start in psychology and psychiatry. It’s another field that has become dependent on drugs and is not functioning all that well to help people. There are so many more things that people need to know about maintaining emotional wellness, I think the wisdom of taking an integrative approach here is obvious.

Your presentation will take place soon after the recent passing of actor and comedian Robin Williams, which may bring about a more informed awareness of mental health.

Why do you think there is such an increase in the incidence of depression?

There are many reasons for it, including changes in diet and a breakdown

18

in communities that has greatly increased social isolation and disconnection from nature. Another factor is the rise in information technology, all the new media. Plus, pharmaceutical companies have been highly successful in convincing people that ordinary states of sadness are matters of unbalanced brain chemistry that need to be treated with medication.

Courtesy of DrWeil.com

N

atural Awakenings had the opportunity to pose progressive healthcare-related questions to Dr. Andrew Weil, world-renowned author, founder and director of the Arizona Center for Integrative Medicine and clinical professor of internal medicine at the University of Arizona, on the eve of the sixth biennial Symposium of Integrative Medicine Professionals, to be held October 13 to 15 in Albuquerque, New Mexico. He will be the keynote speaker.

With diet being such a major component in affecting our emotional state of mind, what role does an anti-inflammatory diet play?

There is a new body of research linking inflammation with depression that I find fascinating. The fact that the mainstream diet promotes inflammation is why I believe there may be a dietary correlation with the rise of depression in our population.

If someone suffers from depression, would you say the steps recommended in Spontaneous Happiness are a proactive approach or an addition to management through medication?

I share information about how to wean off of medication. I’d say the book is primary; for people with mild-to-moderate depression, I would follow the information there first. For people with severe depression, it may be necessary to give antidepressant drugs, but I think that they should be used for a limited period, a maximum of one year. You should then be working to find other ways to

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

manage the depression. There is specific information about what to do if you are on medication and how to wean off of it carefully and start these other methods.

Do you feel that the increase in diabetes in the U.S., particularly its onset in early childhood, is another major problem?

Yes, it’s a big concern. I think this is mostly due to the way we’ve changed the food we eat; diet is a hugely influencing factor, especially the greatly increased consumption of sugar, sweetened beverages and products made with flour and refined carbohydrates.

How can integrative medicine lower Americans’ healthcare costs?

Integrative medicine can help reduce costs in two ways. First, by shifting the focus of health care onto health promotion and prevention, rather than disease management. Most of the diseases we are trying to manage today are lifestyle related. This is where integrative medicine shines. Second, by bringing into the mainstream treatments that are not dependent on expensive technology, and I include pharmaceutical drugs in this category.

I think we’re going to be forced to change our dysfunctional approach by economic necessity, because the current healthcare system is not sustainable. Integrative medicine is in a perfect position to do that because of its emphasis on lifestyle medicine. Integrative medicine is also teaching healthcare practitioners to use inexpensive, lowtech methods of managing common diseases. Both economic drivers will help reshape mainstream medicine.

What influence can the public have in supporting such a shift?

Our dysfunctional healthcare system is generating rivers of money flowing into very few pockets. Those are the pockets of big pharmaceutical companies, medical devices manufacturers and big insurers; interests that control legislators. So, I don’t think any real change is going to come from the government.

The only real change will come from

a grassroots movement to change the politics of all of this.

Demand that insurers cover the treatments you want. Seek out integrative practitioners. Tell health practitioners you work with that integrative education is available and urge them to get up to speed in those areas. Raise your own awareness of the extent that the powerful lobbies now influence the system and why we need to see a sweeping political change.

You offer several programs through the University of Arizona such as a four-year degree, a two-year fellowship for medical doctors and programs for nurse practitioners and physician assistants.

What are the benefits of adding integrative medicine to oneâ&#x20AC;&#x2122;s practice?

I think itâ&#x20AC;&#x2122;s what patients want and it makes the practice of medicine much more enjoyable. Many practitioners realize that they donâ&#x20AC;&#x2122;t have the knowledge their patients want; for instance, informed counsel about diet or uses of alternative medicine. This is a way they can gain knowledge they didnâ&#x20AC;&#x2122;t get in their conventional medical training. Weâ&#x20AC;&#x2122;ve graduated more than 1,000 physicians over 10 years, supporting a robust and growing community of likeminded practitioners that stay in touch and support each other.

Weâ&#x20AC;&#x2122;re eventually hoping that we can get integrative training into all residencies. Whether you go to a dermatologist, pediatrician, gastroen-

terologist or psychiatrist, that doctor will have had basic training in nutrition, mind/body interactions, herbal medicine and all the rest that is now left out. Weâ&#x20AC;&#x2122;ve also begun a program in lifestyle medicine thatâ&#x20AC;&#x2122;s open to all kinds of practitioners, from registered dietitians to psychologists.

What reforms would you like to see in the current U.S. healthcare system?

We need to change priorities for reimbursement that favor integrative medicine. At the moment, we happily pay for drugs and tests. We donâ&#x20AC;&#x2122;t pay for a doctor to sit with and counsel a person about diet or teach them breathing exercises. I would like to see a new kind of institution come into being that I call a healing center, where people could go for lifestyle education and management of common illnessesâ&#x20AC;&#x201D;somewhere between a spa and a clinic. Stays in these would be reimbursed by insurance, similar to how itâ&#x20AC;&#x2122;s done in Europe. Beyond that, I think itâ&#x20AC;&#x2122;s unconscionable that the richest nation on Earth canâ&#x20AC;&#x2122;t provide basic coverage to all of its citizens.

Dr. Andrew Weil will be spearheading the 12th annual Nutrition & Health Conference in Phoenix, Arizona, on May 4 through 6, 2015. Learn more about integrative medicine at IntegrativeMedicine.Arizona.edu and DrWeil.com.

Andrea Schensky Williams is the publisher of Natural Awakenings of Northern New Mexico.

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Huber Personalized Medicine HuberPM.Com See ad, page 29.

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October 2014

19

healingways

October is National Chiropractic Health Month Acupuncture and Oriental Medicine Day is October 24 puncture meridians to facilitate quick healing, â&#x20AC;&#x153;sometimes even immediately,â&#x20AC;? says Campbell. â&#x20AC;&#x153;Instead of having the needles in for 20 to 30 minutes, I can actually use a microcurrent device to access the meridians in the ears or on the hands and get the same results in five to 10 seconds.â&#x20AC;? He notes that relief can be both fast and permanent because the healing energy currents are able to circulate freely throughout the body.

DYNAMIC DUO

Growing Movement

Combining Chiropractic and Acupuncture Energizes Health

by Kathleen Barnes

C

hiropractic manipulation of the spine has long been a remedy for structural malfunctions such as aching backs and recurring headaches.

Today, chiropractors are also treating neck pain from stress, plus tight shoulders and numb fingers from long hours of computer use. An increasing number of them are now incorporating acupuncture into their arsenal against disorders once treated by chiropractic alone, with great success. â&#x20AC;&#x153;What if you had a nail in your foot? You can do anything to try to heal

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Similarly, a chiropractic adjustment removes obstructions and opens acu-

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Combining the two modalities has been practiced for more than 40 years, although awareness of the enhanced effectiveness of doing so has been primarily realized in the eastern half of the U.S. The dual therapy is the brainchild of the late Dr. Richard Yennie, who initially became a Kansas City chiropractor after acupuncture healed a back injury shortly after World War II. An acupuncturist smuggled prohibited needles into Yennieâ&#x20AC;&#x2122;s Japanese hospital room in the sleeve of his kimono for treatments that ended with Yennieâ&#x20AC;&#x2122;s hospital discharge marked, â&#x20AC;&#x153;GOK,â&#x20AC;? meaning in the doctorâ&#x20AC;&#x2122;s opinion, â&#x20AC;&#x153;God only knowsâ&#x20AC;? how the intense back pain was healed.

While Yennie went on to teach judo and establish five judo-karate schools, his greatest achievement was

NaturalCinci.com

bringing the two sciences together in the U.S. He founded both the Acupuncture Society of America and the ABCA, affiliated with the American Chiropractic Association. Certification as a diplomate requires 2,300 hours of training in the combined modalities.

Proven Practice Doctor of Chiropractic Michael Kleker, of Aspen Wellness Center, in Fort Collins, Colorado, is also a state-licensed acupuncturist. â&#x20AC;&#x153;I can tailor treatments to whatever the individual needs,â&#x20AC;? he says.

For patients experiencing pain after spinal fusion surgery, with no possibility of any movement in their spine, Kleker finds that acupuncture helps manage the pain. â&#x20AC;&#x153;We can commonly get the person out of the chronic pain loop,â&#x20AC;? he says.

He also finds the combination helpful in treating chronic migraines, tennis elbow and other chronic pain conditions. â&#x20AC;&#x153;When I started my practice in 1981, few chiropractors knew anything about acupuncture, let alone used it. Now there are more and more of us,â&#x20AC;? observes Kleker.

Both Kleker and Campbell are seeing increasing numbers of patients with problems related to high use of technology, facilitating greater challenges for chiropractors and new ways that adding acupuncture can be valuable.

Notebook computers and iPads have both upsides and downsides, Campbell remarks. Users can find relief from repetitive motion injuries like carpal tunnel syndrome by utilizing portable devices.

However, he is treating more patients for vertigo due to looking down at screens or neck pain from lying in bed looking up while using the devices. â&#x20AC;&#x153;Blackberry thumbâ&#x20AC;?, which refers to pain caused by texting, responds especially well to a combination of chiropractic manipulation of the thumb to free up the joint and microcurrent or acupuncture needles to enhance energy flow in the area,â&#x20AC;? advises Campbell.

Prevention is the best cure for these problems, says Kleker. He routinely informs patients about proper ergonomic positions for using traditional computers and mobile devices. He also suggests exercises to minimize or eliminate the structural challenges that accompany actively leveraging todayâ&#x20AC;&#x2122;s technological world.

In addition to chiropractors that

are increasingly adding acupuncture to their own credentials, an increasing number of chiropractors have added acupuncturists to their practices.

Therapy combining chiropractic and acupuncture has yet to be widely researched, but one study published in the Journal of Chiropractic Medicine in 2012 reports the results of two acupuncture treatments followed by three chiropractic/acupuncture treatments for a women suffering from long-term migraine headaches. The migraines disappeared and had not returned a year later. Other studies show the combination therapy offers significant improve-

ments in neck pain and tennis elbow.

Campbell relates a story of the power of chiropractic combined with acupuncture, when his young son that was able to walk only with great difficulty received a two-minute treatment from Yennie. Afterward, â&#x20AC;&#x153;My son got up and ran down the hall,â&#x20AC;? he recalls.

Locate a certified practitioner at American BoardOfChiropracticAcupuncture.org/ about-us/find-a-diplomate.

Kathleen Barnes is the author of numerous natural health books. Connect at KathleenBarnes.com.

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͜Ͳʹ͚ Â&#x17D;Â&#x17D;Â&#x2022;Â&#x2013;Â&#x2018;Â? Â&#x2013;Ǥǥ Â&#x2039;Â?Â&#x2026;Â&#x2039;Â?Â?Â&#x192;Â&#x2013;Â&#x2039;ÇĄ ͜͡ʹͲ͝

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October 2014

21

Healthy Housing

SUSTAINABLE

CITYSCAPES Urban America is Going Green in a Big Way

by Christine MacDonald

Friendly Neighborhoods

T

oday, buzzwords like “sustainability” and “green building” dominate discussions on how to overcome the unhealthful effects of climate change, extreme local weather events and pervasive pollution. Now, a growing body of research indicates an unexpected upside of living greener; it not only makes us healthier, but happier, too.

It’s all helping to spread the “green neighborhood” idea across the U.S., from pioneering metropolises like New York, San Francisco and Portland, Oregon, to urban centers like Cincinnati, Detroit and Oakland, California.

Rethinking Redevelopment A sustainable, or “eco”-city, generally runs on clean and renewable energy, reducing pollution and other ecological footprints, rather than on fossil fuels. Along with building entire eco-

22

The concept of home is undergoing a radical makeover. From villages of “smallest houses” (usually no bigger than 350 square feet), to low-income urban housing complexes, people interested in smaller, more self-sufficient homes represent a fast-growing, increasingly influential segment of today’s housing market, according to experts such as Sarah Susanka, author of The Not So Big House. Google reports that Internet searches for information on “tiny houses” has spiked recently.

Economic freedom is one factor motivating many to radically downsize, according to Bloomberg News (Tinyurl. com/TinyHouseDemand).

Cities nationwide have overhauled their building codes. Cincinnati, for example, has moved to the forefront of the eco-redevelopment trend with its emphasis on revamping instead of demolishing existing buildings. Private sector leaders are on board as well; a transition to buildings as sustainable ecosystems keeps gaining ground through certification programs such as Leadership in Energy and Environmental Design (LEED), and the “living building” movement begun by Seattle’s Cascadia Green Building Council has gone international.

cities, developers also are striving to replace hard-luck industrial pasts and turn problems such as depopulated urban cores into opportunities for fresh approaches.

“We are having a major rethink about urban development,” says Rob Bennett, founding CEO of EcoDistricts (EcoDistricts.org), a Portland-based nonprofit skilled in developing protocols for establishing modern and sustainable city neighborhoods. The group has recently extended help to seven other cities, including Boston, Denver and Los Angeles, applying innovations to everything from streetscapes to stormwater infrastructure.

“The failures of the old, decaying urban and suburban models are evident,” says Bennett. “We’re now learning how to do it well and create environmentally sustainable, peoplecentered districts.”

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Walkability is “in” these days, along with bike paths, locavore shopping and dining and expansion of public destinations, all of which draw residents out to meet their neighbors. This “new urbanism” is evident in places like Albuquerque’s emerging Mesa del Sol community and Florida’s proposed Babcock Ranch solar-powered city.

While public and private sectors are involved, residents are the catalysts for much of the current metamorphoses. Whether it’s a guerrilla gardener movement—volunteers turning vacant lots and other eyesores into flowering oases—creative bartering services or nanny shares, people-helping-people approaches are gaining momentum.

The Public School, an adult education exchange that began in Los Angeles in 2007 and has since spread to a dozen cities worldwide, the Seattle Free School, the Free University of New York

City, and Washington, D.C.’s Knowledge Commons all have taken the doit-yourself movement into the realm of adult education. The latter offers more than 180 courses a year, most as free classes offered by and for local residents encompassing all neighborhoods, with topics ranging from urban foraging and vegan cooking to the workings of the criminal justice system.

Upgraded Transportation With America’s roads increasingly clogged with pollution-spewing vehicles, urban planners in most larger U.S. cities are overseeing the expansion of subway and light rail systems, revamped street car systems and even ferry and water taxi services in some places. Meanwhile, electric vehicles (EV) got a boost from four New England states, plus Maryland, New York, Texas and Oregon, which have joined California in building networks of EV charging stations, funding fleets of no- or lowemission government cars and making green options clearer for consumers. If all goes as planned, the nine states estimate that 3.3 million plug-in automobiles could hit the streets by 2025.

Mass transit, biking and walking are often quicker and cheaper ways to get around in densely populated urban centers. Car sharing, bike taxis and online app-centric taxi services are popular with increasingly car-free urban youth.

Boston’s Hubway bike-sharing program addresses affordability with a $5 annual membership for low-income residents.

One common denominator of the new urbanism is an amplification of what’s considered to be in the public welfare. Through partnerships among public and private sectors and community groups, organizations like EcoDistricts are developing ways to help communities in the aftermath of natural disasters like hurricanes and tornadoes, seasonal flooding and water shortages.

Coastal cities, for example, are grappling with ways to safeguard public transit and other vulnerable infrastructure.

Designing for better public health is a central tenet of sustainability, as well. Active Design Guidelines for promoting physical activity, which first gained traction in New York City before becoming a national trend, intend to

Pitch in.

Saturday October 25 9 a.m.–noon

Otto Armleder Winton Woods Woodand Mound

Volunteer at greatparks.org

natural awakenings

October 2014

23

The benefits of urban agriculture are not limited to the provision of food, with many advocates citing community empowerment, environmental justice, public health, and education and training as primary goals. ~ Columbia University get us moving. Banishing the core bank of elevators from central locations, architects substitute invitingly light and airy stairwells. Evolving cityscapes make it easier for commuters to walk and bike.

Tyson’s Corner, outside of Washington, D.C., has made sidewalk construction integral to the overhaul of its automobile-centric downtown area.

Memphis recently added two lanes for bikes and pedestrians along Riverside Drive overlooking the Mississippi River, while Detroit’s HealthPark initiative has many of the city’s public parks serving as sites for farm stands, mobile health clinics and free exercise classes.

Clean Energy The ways we make and use energy are currently being re-envisioned on both large and small scales. Solar cooperatives have neighbors banding together to purchase solar panels at wholesale prices. Startup companies using computer algorithms map the solar production potential of virtually every rooftop in the country. However, while solar

panels and wind turbines are rapidly becoming part of the new normal, they are only part of the energy revolution just getting started.

In the past several years, microgrids have proliferated at hospitals, military bases and universities from Fort Bragg, in North Carolina, to the University of California at San Diego. These electrical systems can operate in tandem with utility companies or as self-sufficient electrical islands that protect against power outages and increase energy efficiency, sometimes even generating revenue by selling unused electricity to the grid. While still costly and complicated to install, “Those barriers are likely to fall as more companies, communities and institutions adopt microgrids,” says Ryan Franks, technical program manager with the National Electrical Manufacturers Association.

Local Food What started with a few farmers’ markets feeding urban foodies has given way to a growing local food movement that’s beginning to also reach into low-

income neighborhoods through mobile markets, a kind of farmers’ market on wheels, and an explosion of urban gardens and city farms. Ohio City Farm (OhioCity.org) grows food for in-need residents on six acres overlooking the Cleveland skyline. In Greenville, South Carolina, the Judson Community Garden is one of more than 100 gardens in the downtown area, notes Andrew Ratchford, who helped establish it in a neighborhood four miles from the nearest supermarket.

Giving residents an alternative to unhealthy convenience store fare is just one of the garden’s benefits, Ratchford says. “We’re seeing neighbors reestablish that relationship just by gardening together.”

Waste Reduction While cities nationwide have long been working to augment their recycling and find more markets for residents’ castoffs, many are becoming more sophisticated in repurposing what was formerly considered trash. Reclaimed wood flooring in new homes and urban compost-sharing services are just two examples characterizing the evolution in how we dispose of and even think about waste.

We may still be far from a world in which waste equals food, as described by environmental innovators William McDonough and Michael Braungart in their groundbreaking book, Cradle to Cradle: Remaking the

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24

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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Way We Make Things. Nevertheless, projects certified as cradle-to-cradle are cutting manufacturing costs and reducing pollution.

For example, carpet maker Shaw Industries Group, in Dalton, Georgia, reports savings of $2.5 million in water and energy costs since 2012, when it improved energy efficiency and began using more renewable material in its carpet tiles. Shaw is spending $17 million this year to expand its recycling program.

Stormwater runoff is a pervasive issue facing older cities. Many are now taking a green approach to supplementing—if not totally supplanting —oldfashioned underground sewage systems.

Along with creating new parks and public spaces, current public spaces are often reconfigured and required to do more. Philadelphia, Washington, D.C., and Portland, among others, are instituting carefully planned and built green spaces to soak up rainwater and cut

down on runoff into sewer drains—taking motor oil and other pollutants with it. Using revamped sidewalk, parking lot and roof designs, plus rain gardens designed to filter rainwater back into the ground, municipalities are even successfully reducing the need for costly underground sewer system overhauls.

The proliferation of rooftop gardens in places including Chicago, Brooklyn and Washington, D.C., and new green roof incentives in many cities nationwide further exemplify how what’s considered livable space is expanding. Altogether, eco-cities’ new green infrastructure is saving cities billions of dollars and improving the quality of life for residents by adding and enhancing public parklands and open spaces, a happy benefit for everyone.

Christine MacDonald is a freelance journalist in Washington, D.C., whose specialties include health and science.

Visit ChristineMacDonald.info.

Creating a more sustainable Cincinnati

Did You Know…?

Ten percent of the population is expected to adopt car sharing as their primary mode of transportation. The Zipcar car-sharing program is now available in Cincinnati. For more information visit Zipcar.Com/Cincinnati.

Bicycling.Com named Cincinnati 35th in the top 50 bike-friendly cities.

Red Bike, Cincinnati’s new bike-share program has 260 cycles and 35 bike sharing stations in downtown, Over-The-Rhine and Uptown.

The settlement patterns that are likely to develop as a result of the Cincinnati Streetcar should cut the production of CO2 by half. Persons living in dense, walkable communities produce much less CO2 because of the way their homes are built and operated, because they shop more locally and because they are more likely to work near where they live.

Frequenting Farmer’s Markets creates relationships and habits that can have lasting benefits for proprietors, consumers, local economy and the environment. In Cincinnati, Farmer’s Markets have popped up in neighborhoods all over the city. Visit EatLocalCorv.Org for an extensive local food directory which includes both tips about how to eat sustainably and locally and where and how to shop. Many Farmer’s Market are now offering winter markets for year round sustainable eating.

Interested in pitching in and helping Cincinnati become an even more sustainable community? Join one of Green Umbrella’s Action Teams. Their teams bring together people who share an interest in a particular environmental topic: Energy Conservation, Renewable Energy, Waste Reduction, Transportation, Land Management, Water, Local Food and Outdoor Recreation/Nature Awareness. For more information visit GreenUmbrella.org.

HAPPINESS GOES VIRAL

by Christine MacDonald Since the tiny Himalayan country of Bhutan first came up with the idea of ditching standard measures of prosperity for a more inclusive Gross National Happiness (GNH) about a decade ago (GrossNationalHappiness.com), it has spread around the world. After gaining a U.S. foothold in Seattle, dozens of American cities and institutions have adopted the central tenets—the idea that the time has come to rethink our concept of well-being.

Today, the nonprofit Happiness Alliance (HappyCounts.org) supports grassroots activists that are challenging the idea that economic activity always leads to happiness and is pioneering new ways to think about and measure life satisfaction, resilience and sustainability.

GNH proponents from around the country came together in Vermont last May for their fifth North American conference.

Alliance Executive Director Laura Musikanski says that more than 50,000 people and 100 municipalities, college campuses and businesses have been using the GNH Index, developed to more accurately gauge a community’s happiness, and the group expects to see even more growth as its expanding website tools allow more people to connect online.

“Economic success in terms of money only correlates with happiness up to a certain point,” she remarks.

“After you meet your basic needs, the biggest things determining your happiness are community and feeling that you can trust the people around you and the democratic process.”

While faith may be in short supply when it comes to community and politics today, Musikanski thinks there’s cause for optimism, because happiness is a core value in this country. “We believe in the Declaration of Independence and ‘life, liberty and the pursuit of happiness.’

These are truly American values.”

natural awakenings

October 2014

25

greenliving gracetree yoga & growth studio

The Sunâ&#x20AC;&#x2122;s Electrifying Future Solar Power is a Worldwide Eco-Goldmine

Yoga & Movement Classes Growth & Wellness Services Community & Education

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by Linda Sechrist

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â&#x20AC;&#x153;Iâ&#x20AC;&#x2122;d put my money on the sun and solar energy.

What a source of power!

I hope we donâ&#x20AC;&#x2122;t have to wait until oil and coal run out before we tackle that.â&#x20AC;?

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~ Thomas Alva Edison in 1931

Energy Engine Humankind has sought for centuries to harness the sun because the cumulative energy of 15 minutes of its rays shining on Earth could power the world for a year. Following the invention of the solar collector in 1767, a slow, yet steady evolution of other breakthroughs in the quest have included the photovoltaic (PV) effect, observed in 1839, invention of the first solar cell in 1954 and a solar-powered communications satellite in 1958. Solar summits in 1973 and 1977 led to the inception of the Solar Energy Research Institute (now the National Renewable Energy Laboratory), part of the U.S. Department of Energy (DOE) Organization Act signed by then-President Jimmy Carter.

Making the most of the â&#x20AC;&#x153;alchemy of sunlightâ&#x20AC;? that Pulitzer Prize-winning author Daniel Yergin writes about in The Quest: Energy, Security, and the Remaking of the Modern World, has required a global village of inventors,

Greater Cincinnati/Northern Kentucky Edition

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visionaries, scientists and engineers.

Pioneering companies have produced technological advancements and reduced manufacturing costs that expand the sunâ&#x20AC;&#x2122;s services to the world. Today, thanks to solar power, many of the remotest villages in developing countries have electricity. â&#x20AC;&#x153;Without solar photovoltaics on satellites and those powering the uplink transmitters, downlink receivers and associated equipment on the ground, the isolated residents of developing countries canâ&#x20AC;&#x2122;t join the modern world,â&#x20AC;? explains Neville Williams, author of the recently released book, Sun Power: How the Energy from the Sun is Changing Lives Around the World, Empowering America, and Saving the Planet.

As founder of the guerilla nonprofit Solar Electric Light Fund (SELF.org), Williams led the charge for electrifying households in 12 developing countries for 17 years, beginning in 1990, using solar panels and systems funded by

grants. “While we were cost-effective and decisive, the results were due to the honest, hardworking and dedicated people we found there,” he advises.

Williams initiated his pioneering advocacy of solar energy as a media specialist with the DOE during the Carter administration and served as the national media director for Greenpeace, in Washington, D.C. In 1997, he co-founded the solar installation company SELCO-India, which has supplied solar home systems to more than 150,000 families in India, Sri Lanka, Nepal, Vietnam and South Africa. In 2005, he founded the solar solutions supplier Standard Solar Inc., of Rockville, Maryland.

Economic Engine The U.S. currently has an operating capacity of 13,000-plus megawatts of cumulative solar electricity—enough to power more than 2.2 million average American homes. As the industry grows, so does its impact. The Solar Foundation’s Solar Job Census 2013

reported nearly 143,000 solar workers in the U.S.—a 20 percent increase over 2012—at 6,100 businesses in 7,800 locations encompassing every state.

According to Yergin and Williams, the increasing value of nationwide solar installations has “electrified” the U.S. economy. In 2013, domestic solar electric installations were valued at $13.7 billion, compared to $11.5 billion in 2012 and $8.6 billion in 2011. The top 10 states for annual additions of photovoltaic capacity in residential and commercial applications are California, Arizona, New Jersey, North Carolina, Nevada, Massachusetts, Hawaii, Colorado, New York and New Mexico.

Currently, there are more than 550 major solar projects underway nationally. Under the Obama administration, 16 of these have been permitted on federal lands and will provide 6,058 megawatts of generating capacity.

The two experts expect solar energy to be a major catalyst of global political and economic change. Williams contends that now is the time to fully access

this cheapest form of unlimited energy.

“If millions of poor families in developing countries can get their electricity from the sun, why can’t Americans do the same?” he queries.

In a 2002 National Public Radio Planet Money podcast, Yergin, president of Cambridge Energy Research Associates, in Massachusetts, addressed the concerns of everyone that sees the common sense of relying on solar energy.

“Technology will be central to solutions for our energy challenges,” he says.

“What needs to be done is very, very large, as are the risks and challenges.

What we have going for us is the greatest resource of all—human creativity—and for the first time in history, we are going to see it employed on a global scale.”

To learn more, visit SunPowerBook.com and DanielYergin.com.

Linda Sechrist is a senior staff writer for Natural Awakenings. Visit ItsAllAbout We.com for Neville Williams’ recorded interview.

Solar Blocks

by Neville Williams

E

conomics, rather than technological concerns, are now driving the adoption of clean, safe, solar electricity to preserve the environment.

During this transition to a new energy paradigm, we can choose to embrace the solar imperative now, rather than later, and prepare for a post-carbon lifestyle without sacrificing our present quality of life.

Many hurdles have been overcome in the shift away from fossil fuels during the past two decades. Challenges still exist, but the hope is that we are on our way toward a brighter future with solar electricity made universally available.

■ The cost of solar photovoltaics has dropped 75 percent in the past four years, thanks to China.

■ Solar electricity is now the least expensive energy source in many markets,

overcoming for the first time the economic argument that it’s too expensive.

■ Innovative partnerships like that formed by green energy provider Viridian with large, full-service solar provider SolarCity lease solar panels to homeowners and businesses that significantly reduce upfront costs. Installation costs, which once averaged more than $20,000, can now amount to just hundreds of dollars.

■ Solar is disrupting the century-old central power generation model, and the challenge is to get the utility industry to change and adopt distributed solar. Utility companies that previously ignored solar energy now fear it might threaten their bottom line if they don’t get with the program.

■ While the next big obstacle is en-

ergy storage, which allows the use of sun power at night, well-financed new “smart grid” technologies are rapidly emerging.

■ The impending showdown will be between corporate power and people power, comprised of homeowners and businesses producing their own electricity. The politics of energy is central to our national future. The question is, Can we change?

Learn more at NevilleWilliams.com.

natural awakenings

October 2014

27

massage

G bodywork

Post-Summer Detox

October, 2014 only

by Dr. Tiffany Lester

A

one-day detox as the seasons change or after a long weekend or vacation can be just what our bodies need to get back on track and feeling well.

These common ailments can be our body’s way of signaling us to hit the reset button:

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Allergies Bloating and/or constipation Weight gain, especially abdominal Insomnia Joint pain Fatigue Low energy As the seasons change, it’s natural to re-evaluate our habits and cleanse our bodies, minds and homes. Choose one sacred day this month and devote it to health. Try to combine it with a digital detox by turning off the phone, computer and TV to enjoy time alone or with family. Or spend a portion of the day tackling a closet or drawers that need to be cleaned. Choose one physical thing that needs de-cluttering and do it today.

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The One-Day Detox

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MORNING On awakening: Drink warm lemonade. Mix eight ounces of warm (not hot) water with half of a freshly squeezed lemon to hydrate the body and stimulate digestion.

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28

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Meditation: Invite success and quiet the mind with a 10-minute meditation. To settle the self before meditation, take 10 deep cleansing breaths.

Try the Calm app, which features a timer with guided meditations for every mood.

Breakfast: Start the day by flooding your body with antioxidants of a green smoothie. The combinations are endless, but keep fruit consumption to a minimum. A simple ratio is three servings of vegetables for every piece of fruit. A favorite combination is a handful of spinach, a cucumber, half an avocado, one inch of freshly peeled ginger and a pear. Add filtered water or coconut water, then blend for 30 seconds.

Mid-morning: Enjoy a cup of matcha tea and a handful of raw, unsalted almonds. This will calm any cravings and the matcha tea will provide a calm alertness for the rest of the day.

AFTERNOON Lunch: Avoid an afternoon slump by eating a light lunch. Try a marinated kale salad with a cup of carrot ginger soup. Add many different colors to the salad including the healthy fat of an avocado. Avoid store-bought dressings as they are often filled with preservatives and hidden sugars. Dress your salad with extra virgin olive oil and the other half of lemon from the morning.

Exercise: Go for a light 20-minute walk outside after lunch without any electronics.

Mid-afternoon snack: If hungry, eat a half cup of goji berries with eight ounces of filtered water. If possible, indulge in a 20-minute nap.

EVENING Unwind: To aid the body in releasing toxins, unwind with a hot stone massage or an infrared sauna treatment. This will provide relief for sore joints and muscles while also helping relaxation.

Dinner: Keep it simple while focusing on whole foods. Try roasted chicken with Brussels sprouts, which are cruciferous vegetables that aid liver in detoxification.

Nightcap: Drink a cup of hibiscus tea.

Filled with antioxidants, it can help lower blood pressure and cholesterol while also supporting the digestive system. When buying at the store, make sure it is caffeine-free as some brands blend with green tea. Enjoy in a nice glass or goblet.

Gratitude: Write three meaningful gratitudes. The practice of writing versus simply having grateful thoughts has a way of activating the pleasure centers in the brain. Add another 20 minute meditation before drifting off to a restorative sleep.

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Notice how the body feels after a day of avoiding common food triggers such as gluten, corn, dairy, caffeine and sugar.

Longer detox programs of either 10 or 21 days are possible as well. Alliance Institute for Integrative Medicine offers free informational sessions on Oct. 1 and 8 at 6400 E. Galbraith Rd., Cincinnati. Register by calling 513-791-5521. More information at MyHealingPartner.com.

Note: Consult a physician before starting any program to avoid adverse effects.

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natural awakenings

October 2014

29

fitbody

bottom expanding completely around the waistline. Pause momentarily and exhale through the nose or mouth for three seconds, gently contracting the abdomen to help expel the air. Practice this whenever needed to ease stress or for five minutes daily to establish a slower, deeper breathing pattern.

Ocean Breath

Breath-Taking Wisdom Six Ways to Inhale Energy and Exhale Stress

by Lane Vail

W

e draw an astounding 22,000 breaths daily, but because breathing is involuntary, we often take it for granted.

Transforming breathing into a conscious activity can provide amazing energy, awareness and control, and dramatically improve our mental, physical and creative performances, according to Al Lee, co-author of Perfect Breathing: Transform Your Life One Breath at a Time. That’s 22,000 opportunities to choose health and wisdom every single day.

Everyday Ease Lee paints a picture of perfect breathing: “Watch a baby breathe; it looks like there’s a balloon in the stomach that inflates and falls back down. This is belly breathing—pleasant, enjoyable and natural.” During inhalation, the diaphragm pulls down under the lungs, allowing them to expand with air and displace space in the abdomen.

However, “Breathing can fall victim to the same movement dysfunction as any other skill, like running or walking,” says Nick Winkelman, director of movement and education at EXOS, an elite athletic training facility in Phoenix,

30

Arizona. He points to “shoulder breathing”, characterized by a lifting of the shoulders with each shallow sip of air, as a common dysfunction perpetuated by too much sitting.

“Hunching over the laptop or sitting in the car binds up the abdominal region and reduces the possibility of expansion there, so the breath moves higher into the chest cavity,” Lee explains.

Replacing shoulder breathing with belly breathing “creates a cascade of positive effects,” says Lee, including lowering blood pressure and boosting the immune system. Deep breathing also clarifies the mind and is used in nearly every spiritual tradition to achieve deeper states of prayer, meditation and contemplation, he notes.

Try these six healing techniques.

Six-Second Breath Lee’s six-second breath is a simple prescription for stress that can be used anytime, anywhere. Relax the abdominal muscles and inhale for three seconds, breathing through the nose to “disinfect, filter, condition and moisturize the air before it reaches the lungs,” says Lee. Visualize the breath filling the body like a bell, with the flared

Greater Cincinnati/Northern Kentucky Edition

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The yoga breath ujjayi, or oceansounding breath, is achieved by slightly constricting the throat muscles and gently lifting the glottis, so that a soothing hiss is produced when the breath is drawn in through the nose.

Dr. Richard Brown, an integrative psychiatrist, associate professor at New York’s Columbia University and co-author of The Healing Power of the Breath, explains the benefits. “Ujjayi creates resistance to air flow, triggering receptors deep within the lungs’ alveoli, which allows more oxygen to be delivered to the cells. It also stimulates the vagus nerve input to the brain, which promotes calmness and clear thinking.”

Target Breathing A recent study from the journal Pain Medicine found that deep, slow breathing, combined with relaxation, effectively diminishes pain. “The nervous system represents a physical or emotional trauma in an unregulated pattern of signals,” says Brown. “But the mind and breath can wash away and rewire that pattern.”

Practice target breathing, a technique derived from qigong, by inhaling deeply into the belly and visualizing the breath as a ball of energy which upon exhaling can flow to the place in the body needing healing, advises Lee.

Bellows Breath Brown has co-authored a review in the Journal of Alternative and Complementary Medicine describing the neurophysiological basis and clinical benefits of yogic breathing on depression and post-traumatic stress. Bhastrika, or bellows breath, is a mood-lifting technique wherein one inhales vigorously through the nose while raising the arms above the head, fingers extended, and then forcibly exhales through the nose while pulling the elbows down alongside the

ribs with fingers closing gently. Avoid overdoing it, instructs Brown; three rounds of 15 to 20 breaths are sufficient for healthy individuals.

4-2-10 Breathing Anxiety attacks often generate feelings of breathlessness, and fixating on each inadequate inhalation reinforces panic. Winkelman recommends 4-2-10 breathing, a technique that emphasizes elongating exhalations. Inhale through the nose for four seconds, hold for two, and then slowly release the breath for up to 10 seconds. Lee explains that after several breaths, the brain will start to shift from reactive emotional thinking to rational problem solving. â&#x20AC;&#x153;Concentrating on the breath makes it hard to think about the future or rummage around in the past,â&#x20AC;? says Lee. â&#x20AC;&#x153;It keeps you in the moment, intimately in touch with the mind, body and emotions.â&#x20AC;?

Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.

An Athleteâ&#x20AC;&#x2122;s Advantage

by Lane Vail â&#x20AC;&#x153;Many disciplines, from Eastern arts to performing arts and athletics, rely on breathing as the foundation for eliciting the most from the mind and body,â&#x20AC;? says fitness writer Al Lee. Effective breathing optimizes the delivery of air into the lungs and extraction of oxygen into the bloodstream, both critical for improving athletic efforts.

Deep breathing also enhances and balances the autonomic nervous system, inducing a â&#x20AC;&#x153;relaxed state of readiness,â&#x20AC;? adds Arizona fitness consultant Al Winkelman.

When an athlete breathes into the belly, the shoulders remain relaxed, the spine neutral and the ribs positioned over the hips. â&#x20AC;&#x153;This is a great biomechanical position to move and take an impact,â&#x20AC;? says Winkelman, adding that a shallow breather, with lifted shoulders and arched back, not only

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recovers oxygenation slower, but also increases vulnerability to injury.

For rhythmic sports like running, cycling and swimming, Winkelman recommends relaxing into the synchronization of breath and movement. â&#x20AC;&#x153;Tension restricts musclesâ&#x20AC;&#x2122; ability to shorten or lengthen, but relaxation allows them to naturally release stored energy. Correct breathing is one of the most important mechanisms by which athletes can unlock tension and relax.â&#x20AC;?

For sports that require striking a ball or exerting a kick or punch, like tennis, soccer, martial arts and golf, the athlete inhales during the wind-up and momentarily holds the breath as the wind-up peaks. â&#x20AC;&#x153;The exhalation happens during the transition and upon impact, the breath is held again, muscles are tensed up and force is delivered,â&#x20AC;? says Winkelman. â&#x20AC;&#x153;Breathe in, hold, release, hold.â&#x20AC;?

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31

Age-Perfect Parties

healthykids

TRICK & TREAT Host a Halloween that’s Natural, Healthy and Cost-Conscious

by Avery Mack

Slipping masks, sagging costumes and sugar hits can all contribute to cranky kids at Halloween. Healthier, greener and safer options will up the ongoing fun factor.

Neat Costumes Hooray! Princesses and superheroes are more popular than witches and devils these days. With encouragement from parents, kids can enjoy a greener Halloween with tiaras, wands and capes made from recycled cardboard and hobby shop items. Thrift stores offer up hats and jewelry for added bling. The Internet overflows with inspiration. Also, many public libraries host costume swaps this month; find other swap locations at Tinyurl.com/CostumeSwaps.

Colorful Disguises Consider inexpensive temporary hair coloring instead of wigs. Mix three packets of sugar-free drink mix or one box of sugar-free gelatin dessert mix (because sugar makes hair sticky), a few drops of both water and a conditioner into a paste. Apply cocoa butter at the hairline to prevent color from running down the face. Use a paintbrush to apply it to the hair, topped

32

by a shower cap for a steeping period of as long as youthful patience allows before shampooing.

Homemade face paint is a fun and healthy alternative to sweaty masks.

(Commercial face paint can contain lead and other undesirables.) A moisturizer with sunscreen, unscented lotion or cocoa butter acts as the base. “UVA/ UVB rays are present year-round,” says Dermatologist Michael Taylor, in Portland, Maine. “Use zinc- or titaniumbased products, free from fragrance, para-aminobenzoic acid, parabens, bisphenol A, phthalates and other harmful ingredients.”

Natural food coloring, spices or other pantry items provide colorants.

Turmeric makes a bright yellow; raspberry, blackberry or beet juice yields pink or red; mashed avocado and spirulina show up green; blueberry juice is naturally purple; and cocoa powder makes a great brown, according to Greenne.com.

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

For the youngest treaters, hold an afternoon party with games and an outdoor wildlife/leaf hunt. “Plan a scavenger hunt or arrange stuffed toys to be knocked over with balls,” suggests Pamela Layton McMurtry, author of A Harvest and Halloween Handbook, and mother of seven in Kaysville, Utah.

“Older kids will love a block party.

Solar twinkle lights can mark the perimeters. Plan for a potluck and emphasize healthy choices. Games with prizes like wooden toys, juices, raisins or glutenfree crispy rice cakes take the focus off of candy. Tweens like progressive parties: appetizers at one house, dessert at another and music or scary movies at a third.”

“Disguise healthy snacks as scary, gross foods,” suggests Rosie Pope, a parenting style leader and former reality TV personality in Ridgewood, New Jersey. “Homemade grape or orange juice popsicles with a small gummy worm inside are popular.”

Pope likes to decorate cucumber and apple slices with raisins, dried cranberries, blueberries and pretzels adhered with organic peanut butter to mimic crawly creatures. Black spaghetti colored with squid ink can simulate boiled witch’s hair. Spinach linguini masquerades as swamp grass. Look for gluten-free varieties. Prepare peeled grapes for green eyeballs.

“Cover party tables with a patchwork of fabric remnants,” advises McMurtry. She also suggests a DIY taco area or cat-and-scarecrow-shaped pizzas. Use sliced olive or cherry tomato eyes, shredded cheese hair and a red pepper smile. Prepare a cheesy fondue with whole-grain bread. Individually wrapped popcorn balls studded with bits of fruit can be great take-home desserts for guests.

Harvest Décor In addition to the usual farmers’ market gourds, Indian corn and pumpkins, “Oranges, tangerines and apples covered with cloth and tied with orange or black yarn or ribbon hung as miniature ghosts in the kitchen and doorways add a spooky touch,” adds Pope. “After the holiday, the fruit returns to the table as a snack.” Pope’s children also like to

draw Halloween murals on windows using water-based markers.

Traditional tricks and treats are easily improved upon with mindful shopping and imagination. The calorie counts are lower, environmental impacts are lighter and the feel-good fun factor soars.

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natural awakenings

October 2014

33

A Terrifyingly Healthy Halloween!

Want fun shapes like a Halloween cat or scarecrow? Make an organic crust with a recipe from RealFood GirlUnmodified.com/fail-proof-organicpizza-dough, or try a whole-wheat version like one found at EatingWell. com/recipes/whole_wheat_pizza_ dough.html (using whole wheat and organic, unbleached all-purpose flour and a natural granulated sugar).

Kid-Friendly Pizzas Yields 8 servings 2 Tbsp olive oil, divided 8 bagels evenly split, English muffins or prepared pizza rounds 1 garlic clove, peeled and split lengthwise 2 Tbsp Parmesan cheese, finely grated 1 cup organic pizza or marinara sauce One protein, such as lean ground beef or soy crumbles (browned and

Return to oven for 1 to 2 minutes.

Remove, spread with sauce.

recipe photos by Pam McMurtry Designs

Kids can make individual pizzas starting with pre-baked crusts, bagels or English muffins. Choose whole wheat or gluten-free as desired. Smaller sizes allow for portion control. Add toppings and cheeses, regular or vegan, pop in the oven and serve.

Bake for 3 to 4 minutes. Remove to stove top and sprinkle with Parmesan cheese.

drained); sliced vegetarian pepperoni; turkey or vegetarian bacon (fried, drained and broken into pieces); or peeled and deveined shrimp, cut into bite-sized pieces Red, yellow or green bell peppers, onions, mushrooms and cherry tomatoes, sliced or diced black or green olives, drained pineapple bits, garlic cloves, drained and roasted 1 to 1½ cups shredded mozzarella or vegan mozzarella cheese Preheat oven to 350° F. Lightly oil two cookie sheets and set aside. Open and arrange bagels or muffins on the sheets.

If using prepared pizza rounds, place on sheets whole.

Rub each piece of bread lightly with cut garlic. Brush each round with olive oil.

Raise the oven heat to 375° F. Begin with the proteins, then layer the vegetables and special ingredients and top with a layer of cheese.

Return the rounds to the hot oven and bake until the cheese melts. Cool slightly and serve.

French Bread Pizza Dough 2 Tbsp active dry yeast 2 cups very warm water 2 Tbsp natural granulated sugar 3 cups organic unbleached all-purpose or bread flour, divided 2-to-1 2 tsp salt 2 Tbsp olive oil 3 cups whole wheat flour, divided 2-to-1 Preheat oven to 400° F. Lightly grease baking pans.

Dissolve yeast and sugar in the warm water. Stir gently, let yeast rise until frothy foam covers surface. Mix dough by hand with a dough hook or using an electric mixer.

Add 2 cups all-purpose flour, salt and olive oil and mix well.

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Add 2 cups whole wheat flour (grind just before using for maximum nutrition).

Gradually add the additional flour until a smooth dough forms. Depending on altitude and humidity, more or less may be needed. Mix until dough is smooth.

Remove to flour-dusted bread board.

Shape and roll out to about ½-inch thick, top with marinara sauce, cheese and desired toppings.

Bake at 400° F for 12 to 15 minutes or until golden around the edges.

Source: Recipes courtesy of Pamela Layton McMurtry

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by Tania Melkonian

N

utrient densityâ&#x20AC;&#x201D;an acknowledged characteristic of applesâ&#x20AC;&#x201D; is considered the most significant qualification for a superfood. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s one of the healthiest foods,â&#x20AC;? advises Case Adams, from Morro Bay, California, a naturopathic doctor with a Ph.D. in natural health sciences. Applesâ&#x20AC;&#x2122; antioxidant power alone could elevate it to status as a superior superfood.

Eating apples could help ward off Americaâ&#x20AC;&#x2122;s most pressing yet preventable, chronic illnesses, which the U.S. Department of Health and Human Services cites as heart disease, diabetes and cancer.

Strategic Eating Morwenna Given, a medical herbalist and Canadian member of the American Herbalists Guild, from Toronto, explains why and shares an analogy, â&#x20AC;&#x153;The normal metabolic processes of oxidation produce reactive oxygen species (free radicals) with unpaired electrons that hunt and steal partner electrons from the bodyâ&#x20AC;&#x2122;s cells. Imagine an electrical plug wherein the grounding wire has been eliminated or compromised. There is nothing to prevent a surge or fire.â&#x20AC;?

This is comparable to what happens to a body impacted by a poor diet, lack of exercise, stress and illness; its healthy grounding is compromised.

When the overall damage to cell structure overwhelms the bodyâ&#x20AC;&#x2122;s innate antioxidation defenses, conditions are ripe for disease and accelerated aging.

Foods high in antioxidants, like the

ͳͲΨ Â&#x2018;Â&#x2C6;Â&#x2C6;

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Â&#x2021;Â&#x192;Â&#x17D;Â&#x2013;Â&#x160;Â&#x203A; Â&#x201D;Â&#x2030;Â&#x192;Â?Â&#x2039;Â&#x2026; Â&#x2021;Â&#x192;Â&#x17D; Â&#x2021;Â&#x17D;Â&#x2039;Â&#x2DC;Â&#x2021;Â&#x201D;Â&#x203A;ǤÂ&#x2026;Â&#x2018;Â? apple, help to neutralize the damage and heal bodily tissues.

Flavonoidsâ&#x20AC;&#x201D;like the quercetin just beneath the peelâ&#x20AC;&#x201D;are another of the appleâ&#x20AC;&#x2122;s powerful nutrient partners, notes Adams in his book, The Ancestors Diet. So, even when making applesauce, including the peel is vital.

With the exception of vitamin C, all other nutrient compounds remain intact when the fruit is cooked.

Subtle differences in polyphenol levels exist among apple varieties, according to Linus Pauling Institute testing. Polyphenol compounds ultimately activate the fruitâ&#x20AC;&#x2122;s antioxidant and anti-inflammatory properties. Northern spy, Fuji and especially red delicious varieties are the richest in antioxidants; empire and golden delicious harbor relatively low levels. â&#x20AC;&#x153;Some older varieties that had lost popularity with large-scale commercial farmers are now being grafted again, thanks to a return to organic practices,â&#x20AC;? remarks Meredith Hayes, schools and student nutrition senior manager at FoodShare, a leading North American food security organization.

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natural awakenings

October 2014

35

Note that conventionally grown apples top the Environmental Working Group’s list of 48 fruits and vegetables tested for pesticide residue (ewg.org/ foodnews/list.php). That’s yet another sound reason, along with better taste and nutrition, to go organic.

Apples in the Kitchen This soup can be kept in the refrigerator for up to seven days or the puréed soup can be frozen for several months.

Defrost and add diced, raw apples before heating and serving.

“The purpose of any seed is to replicate the species,” explains Given. “The pulp around the seed protects and feeds the seed until it’s burrowed into the soil and germinates. Older species evolved to be protective of their seeds to survive against pests and other insults. Commercially grown produce, however, has generally bred out the secondary metabolites that house so many of a plant’s nutrients.”

It helps to know that imperfectlooking food has potentially synthesized more sugars and nutrients in response to stress in order to survive, making blemishes or irregular shapes more appealing as consumers discover the core value of non-homogenized fruit.

In 2012, Hayes worked with Tom O’Neill, general manager of Canada’s Norfolk Fruit Growers Association, to repackage smaller “unacceptable” apples into an ideal bag weight and size for a second-grader to carry and share in school meal and snack programs.

Previously, these “too-small” apples were being tilled back into soil or sold in Europe because there was no market for them here,” says Hayes. “So, we looked for ways to honor imperfect fruit.”

Other beneficial movements against food waste that are also making produce more affordable include France’s Intermarché supermarket’s popular inglorious fruits and vegetables campaign, with the tagline, “As good, but 30 percent cheaper,” and Portugal’s ugly fruit program. Such initiatives are raising happy awareness of so-called imperfect, and often organically grown, food.

By recognizing and appreciating the apple during this season’s harvest, we honor its versatility, affordability, broad availability and culinary flexibility.

Tania Melkonian is a certified nutritionist and healthy culinary arts educator in Southwest Florida. Connect at EATomology.com.

36

recipe photos by Stephen Blancett

Good Genes

Creamy Curried Apple Soup (Gala, Jonagold) Yields 6 large servings 2 Tbsp mild curry spice mix 1 Tbsp olive or coconut oil 1 medium onion, diced 1 head broccoli, stems peeled and separated from florets, all chopped roughly 2 medium apples, cored and chopped* 3 cups vegetable or chicken stock 3 /4 cup unfiltered apple juice ¼ cup apple cider vinegar 1 sprig Thai basil for garnish *During preparation, keep apples in a large bowl of ice water with one Tbsp of vinegar or lemon juice to prevent browning.

Heat a large pot on medium heat.

When pot is warm, add spice mix until aroma is released. Add oil and stir for a minute.

Add onions and half of the apples, stirring the mixture until onions and apples soften. Add broccoli, stock and juice.

Stir and reduce heat. Cover and cook on low for 20 to 25 minutes.

Remove from heat and use a blender to purée the soup in batches. Return to pot; add vinegar and the rest of apples.

Stir and heat gently before serving.

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Courtesy of Tania Melkonian, EATomology.com

Apple-Cheddar Brunch Soufflé (Granny Smith, Honeycrisp) Yields 8 servings 3 slices gluten-free or sprouted grain bread, torn into 1-in pieces 6 eggs 1 cup milk (flax, coconut, almond or goat) 1 tsp black pepper 1 tsp nutmeg 4 Tbsp grass-fed butter 3 large sage leaves 6 apples, cored and sliced into wedges (about 8 per apple) 1 cup grated goat’s milk cheddar cheese Arrange bread on a baking sheet. Toast until light brown. Set aside.

Preheat oven to 350° F. Whisk eggs, milk and spices together until some small bubbles form on surface.

Heat a skillet on medium heat. Melt 3 Tbsp of butter and drop in sage leaves.

Allow butter to bubble, not burn.

Drop apple wedges in and stir, cooking for 2 to 3 minutes until apples are slightly soft. Remove apple mixture from heat. Remove sage leaves.

ing the surface of each ring. Turn rings over. Coat the other side.

(Gala, Macintosh, Fuji)

Heat a grill pan, grill top or outdoor barbecue to medium-high heat. When removing rings from the oil mixture, allow any excess to drip into a platter.

Yields 6 servings

Use 1 Tbsp butter to grease a 9-inch springform pan, deep baking dish or Dutch oven. Arrange 1/3 of bread in a layer on the bottom. Sprinkle Âź of grated cheese on top. Spoon 1/3 of apple mixture on top. Repeat twice. Pour egg mixture on top.

Bake on middle rack for 30 minutes.

Sprinkle remaining cheese on top. Bake for an additional 15 minutes.

Courtesy of Tania Melkonian, EATomology.com

Grilled Apple-Fennel Napoleons

1 large red or sweet onion 4 large apples, cored 2 medium fennel bulbs ½ cup olive oil divided into two Ÿ-cup portions ½ tsp salt ½ tsp anise seed, ground 1 tsp balsamic vinegar Ÿ cup fresh tarragon leaves, finely chopped Juice of a tangerine or clementine

Grill onions, apples and fennel in batches, ensuring grill surface is not crowded. Cook each ring for about 2 to 4 minutes per side allowing grill lines to develop and product to remain al dente (soft on the surface, but crunchy in the middle). While rings are cooking, mix Âź cup oil, tangerine juice and tarragon leaves in a blender.

Peel onion and, removing root, cut into 6 rings about Âź-inch thick. Cut apple into 12 rings of similar thickness. Cut fennel bulbs width-wise to make 12 to 15 smaller rings.

Combine Âź cup oil, seasonings and vinegar in a bowl. Arrange onion, apple and fennel rings on a large baking dish or platter. Pour oil mixture on top, coat-

After all rings are grilled, arrange 1 Napoleon per plate with onion ring at the bottom. Stack one apple ring on top of that and 2 or 3 fennel rings.

Repeat with apple and fennel, ending with fennel on top. Evenly distribute tarragon dressing on each of the Napoleons. Serve immediately.

Courtesy of Tania Melkonian, EATomology.com

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natural awakenings

October 2014

37

Chicken Sandwiches

livingwellrecipes

Moroccan Chicken and Butternut with Brie, Apple and Squash Soup Balsamic Reduction Prep Time: 15 to 20 minutes Cook Time: 10 minutes Yield: 6 servings

Prep Time: 20 minutes Cook Time: 20 to 30 minutes Yield: 2 to 4 servings 2 diced chicken breasts 1 Tbsp olive oil 1 cup onion, small, diced 3 cups ½-inch peeled, cubed butternut squash 2 Tbsp no-salt tomato paste 1/ cup uncooked couscous 3 2 Tbsp. Moroccan blend* (blend is usually a mix of: chili powder, turmeric, garlic, cumin, black pepper, chili flakes, oregano, onion and coriander) ž tsp kosher salt 2 cups fat-free chicken broth ½ cup coarsely chopped fresh basil 2 tsp grated orange rind 1 zucchini, quartered lengthwise and sliced into ž-inch pieces Heat a Dutch oven over medium heat.

Add oil to a pan and swirl to coat. Add onions and cook for 4 minutes, stirring occasionally.

Add chicken and cook for 4 minutes, browning on all sides.

Add Moroccan blend and cook 1 minute, stirring constantly.

Add butternut squash and tomato paste and cook 1 minute.

1/ cup 3

Stir in chicken broth, scraping pan to loosen browned bits. Bring to a boil.

Reduce heat, and simmer for 8 minutes.

Stir in couscous, salt and zucchini; cook 5 minutes or until squash is tender.

Remove pan from heat and stir in chopped basil and orange rind. * 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 35.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

balsamic vinegar 2 tsp Dijon mustard 2 tsp honey 8 slices bread (whole grain, challah, rye, etc.)

6 oz Brie cheese, sliced 4 cooked chicken breast halves, sliced into thin strips 1 Granny Smith or tart apple, thinly sliced ½ cup thinly sliced onion ½ Tbsp butter ½ Tbsp olive oil Place butter and oil in a nonstick skillet over medium heat. Add onion and cook until caramelized. Stir in apples and slightly heat, but let them remain crisp. Lay slices of Brie cheese on top of the onion/apple mixture and slightly melt. In a small saucepan add the balsamic vinegar, mustard and honey.

Whisk together and bring to a simmer to reduce the liquid to about Âź cup, about 3 minutes. Toast bread and top with cooked chicken, onion, apple and Brie. Drizzle the balsamic reduction on top for a wonderful sandwich.

Healthy Tip: Apples are a quintessential health food, low in fat and calories and an enzyme-rich energy food that helps digestion. Choose organic, unwaxed apples that are not treated with fungicides or pesticides for the best nutritional value.

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

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

wisewords

Airwaves Activist

Public Radio’s Steve Curwood Empowers Listeners to Aid Planet Earth

by Randy Kambic

A

s creator, executive producer and host of Living on Earth, the weekly environmental news program broadcast since 1990, first distributed by National Public Radio and more recently

by Public Radio International, Steve Curwood keeps millions of people informed on leading environmental topics.

Broadcast on more than 250 public radio stations nationwide, the program has garnered a host of accolades, including three from the Society of Environmental Journalists and two Radio and Television News Directors Association Edward R. Murrow awards.

In-depth interviews and onsite tapings bring subjects to life for listeners. Movers and shakers, innovators and grassroots organizers explain complex issues in understandable terms. Updates of previously aired segments sometime point to what has changed since a piece first aired. Here, Curwood reflects on his own key learnings.

What do you believe is the most important environmental challenge we currently face?

Hands down, global warming and the associated disruption of Earth’s operating systems is the biggest risk that we run right now. If we continue to get this wrong—and right now we’re not getting it right—it’s going to destroy the ability of our civilization to proceed as it has been. Everything else operates within the envelope of the environment. There’s no food, economy, family or anything else good if we don’t have a habitable planet.

As Living on Earth approaches its silver anniversary, what

stands out to you as having changed the most over the years?

One thing that is new and important is an understanding of the power of coal to disrupt the climate. Massachusetts Institute of Technology research shows that using natural gas energy has about three-quarters of the impact of coal over its lifetime, and work at other universities and government agencies supports that finding. Another way to put this is that coal shoots at the environment with four bullets while natural gas does it with three. It also raises serious questions about whether we should be making massive infrastructure changes to use natural gas when we already have that infrastructure for coal, and why we shouldn’t instead be moving to clean and renewable energy sources that don’t destroy the climate system.

Can you cite the single highest-impact segment enabling NPR to tangibly help forward changes benefiting the environment?

I believe that in 1992 we were the first national news organization to do environmental profiles of presidential candidates, prompting follow-up by ABC News, The Wall Street Journal and others. That signaled the greatest impact—that other news organizations felt it was important. A number of media picked up on the idea and started doing those kinds of profiles... not always, not everywhere, but frequently.

Presidential candidates can now expect to be asked questions about their positions on the environment.

How much does listener feedback and interaction influence your selection of topics?

When we launched the program, surveys showed that only 14 percent of the public cared about the question of global warming, which means 86 percent didn’t care, but we thought the story was important and stuck with it. People do care about their health, so we pay a lot of attention to environmental health stories, particularly eco-systems that support healthy living, from clean water to the vital roles of forests to the toxic risks we run from certain manmade chemicals. That’s really important to people, and listeners are quite vocal on such subjects.

There’s a phrase, “You don’t know what you don’t know.” If we just relied on listeners to tell us what we should tell them, we wouldn’t be educating them. On the other hand, it’s equally important to cover what listeners are curious about, because they can also educate us. It’s a twoway street.

Randy Kambic, in Estero, FL, is a freelance writer, editor and contributor to Natural Awakenings.

natural awakenings

October 2014

39

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43

sanitizer before eating snacks, lunch and after using a shared computer mouse, pencil sharpener, water fountain or other community objects.

BRINGING MORE THAN HOMEWORK HOME

By Ryan Hogan It’s that time of year when we’re sending our kids back to school. Unfortunately, while schools are good places to learn they are great places to catch a disease. In fact, children’s Upper respiratory illnesses (URI’s) cause more doctor visits and missed school days than any other illness in the US. Luckily, there are a few things you can do at home to help reduce the chances of your child getting sick at school this year.

Now, most people know we need to wash our hands, but one thing most people don’t really relate their health to is nasal hygiene. Using a saline spray with xylitol, such as Xlear Nasal Spray, is safe for all ages. Research has shown this natural sweetener is useful in preventing bacterial otitis media (ear infections), among other upper respiratory problems that are most likely to occur in fall and winter months. Additional xylitol studies have also shown a significant reduction in asthma attacks when a xylitol nasal spray is used on a daily basis.

Xylitol affects nose and throat bacteria in two ways:

HOW? Before we talk prevention, we need to know how infection spreads. Many childhood illnesses are caused by viruses and bacteria that are transferred from person to person. URI’s increase in fall and winter as we spend more time crowded indoors. All it takes is one sick child, going to school for the spread to begin. Small droplets from a child’s cough or sneeze travel through the air and land on surfaces like desks, doorknobs and people. These germs are easily spread when someone touches the contaminated object and then proceeds to touch their eyes, nose or mouth. Children’s immune systems are less mature than those of adults, so they’re more vulnerable to these germs. Washing your hands and your nasal passages and also keeping their hands away from their nose, eyes and mouth are the most preventative habits to form at a young age.

• Decreases the adherence of harmful bacteria on their surface cells.

• Stimulates the body’s own natural defense system Since the average American child has six to ten colds a year, using a xylitol nasal spray is a safe and effective way to promote better upper respiratory health, year round.

FINAL HEALTHY TIPS In addition to frequent hand-washing, teach your child some other school health basics: • Cover your mouth and nose when you cough or sneeze.

• Give your child a package of tissues to keep in his or her desk.

• Encourage your child not to share water bottles, food or other personal items.

• Ask your child’s teacher to include hand-washing time before lunch or snacks.

WHAT CAN YOU DO? Our best defense is to stop cold germs where they breed.

Good hand-washing is the most effective way to prevent bacteria and viruses from spreading. Wash your hands after using the bathroom, blowing your nose, handling trash and prior to touching food to help eliminate germs. Soap and water should be used for 20 seconds (about as long as it takes to sing the “Happy Birthday” song twice). Using alcohol-based hand cleaners is also effective. Remind your child to use the

44

Greater Cincinnati/Northern Kentucky Edition

• Have your whole family practice nasal hygiene and the use of xylitol saline spray like Xlear.

Even with all of these tips, your kids are bound to come down with something over the course of the school year. We all get sick at some point or another, forming healthier habits and maintaining a positive attitude is all we can do as parents.

For more information, please visit www.xlear.com.

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