E R F
E
HEALTHY
LIVING
HEALTHY
PLANET
CALM DOWN
NATURAL WAYS TO RELIEVE STRESS
HOW TO HELP
TEENS
DE-STRESS
RETHINKING
BREAKFAST
NATURAL SOLUTIONS
FOR HIP & KNEE PAIN
October 2020 | Twin Cities Edition | NAtwincities.com
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HEALTHY LIVING HEALTHY PLANET
letter from the publisher TWIN CITIES EDITION Publisher Candi Broeffle Editors Cheryl Hynes Randy Kambic Writer Jackie Flaherty Ad Sales Candi Broeffle SchaOn Blodgett Design & Production Sara Shrode
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R
ecently, one of my fellow publishers, Paul Chen of Natural Awakenings Atlanta, shared his Letter from the Publisher from his October issue. He clearly articulated what I have been feeling for some time now and inspired me to pen this letter. As the publisher of Natural Awakenings Twin Cities, a coach and a past educator, I have made a cognizant decision not to take a public stand one way or another on controversial topics. I believe it is my responsibility to share information with our readers and allow Candi Broeffle you, as intelligent adults, to make decisions that are best for you and your family. This election season is no different. Though I will not endorse any candidate, I will encourage you to carefully consider your vote. Over the last several months I have repeatedly written about fear in my Letter from the Publisher, and this month is no different. As a nation, we are more embroiled in fear and anger than any time in my memory. Both fear and anger are catabolic forms of energy. They trigger our need for survival and activate the fight, flight or freeze instinct. These emotions narrow our scope of vision, causing us to be hyper-focused on what we perceive to be the threat. This limits our ability to see all possibilities, to see the larger picture, to see beyond ourselves. We see the needs and desires of others as a threat to our own needs rather than recognizing our many commonalities. If we are open to hearing one another, we will see that nearly all of us are looking for the same results—protection/ security, inner peace, love, joy, and freedom of choice. We need to remember that energy attracts like energy, meaning that what we focus on attracts more of it. Because fear and anger are low-level energy emotions, they have a downward and destructive pull. Imagine if you spend the month of October criticizing, decrying, screaming, abhorring and hating, what type of voters will show up in waves on November 3? We are each responsible for our own energy, and we have the ability to choose love over fear, hope over despair. Don’t ever become “addicted” to feeling low or feeling poorly; that is merely an indicator that you are thinking in the wrong direction. Come home to yourself; go within and find the peace you want to see in the outer world. With just a month to go before Election Day, I encourage you to heed the words Chen shared with his readers, “…generate positive feelings throughout the month so perhaps we can collectively generate a tidal wave of positivity that drives more positive people to the polls.” BE that which you wish to see. In Unity,
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Natural Awakenings is a family of nearly 60 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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Contents 14 SPACESHIP EARTH
14
15 CORONAVIRUS AS A CALLING
16 CALM DOWN Taming the Flames of Stress-Related Illness
20
18 STRONG AND SUPPLE JOINTS
How to Keep Hips and Knees Happy
20 STRESSED-OUT TEENS Ways to Help Them Chill
22 A BETTER BREAKFAST
Healthy Tips and Recipes to Start the Day
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 763-270-8604 or email Publisher@NAtwincities.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAtwincities.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NAtwincities.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.
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24 CANCER-FREE PETS
Five Ways to Help Keep Them Healthy
26 TAKE THE ROAD LESS TRAVELED
DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 12 diverse
conversations
15 inspiration 18 healing ways
20 healthy kids 22 conscious
eating 24 natural pet 27 calendar 28 resource guide October 2020
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NOVEMBER
THE DIABETES CHALLENGE ISSUE
Coming Next Month
Skin Care Plus: Personalized Diabetes Strategies
news briefs
Kid-Friendly Reiki Rickie Workshop
R
ickie Meryl Freedman, a full-time reiki master and teacher who has taught ReikiKids for more than 10 years, has published Reiki Rickie Shares ReikiKids, a coloring/activity manual that shares the reiki story in kid-friendly language, allowing them to have an interactive learning experience. The manual is a fun, interactive way for families to learn about the benefits of reiki and to help kids learn to embody more compassion, kindness and integrity in their lives. For a fun and easy way to share reiki with children, there is now an effective template available. Certified reiki master teachers can easily establish classes to help children learn to manage their energy and prepare to be examples of positive change in the world. Virtual workshops are now available to learn how to use the format and materials. Workshop participants receive their own manual and Baby Fluffy Reiki Puppy (part of the story) prior to the class. Discounted supplies are available for conducting future kids’ classes. For information about workshops or to order a manual, call 717-599-2299, email Rickie@ ReikiByRickie.com or visit ReikiByRickie.com.
Into the Field: Radiant Light Group Meditation with Nea Clare
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vents and gatherings of like-souled people have been a challenge the last few months, and the desire to be with each other is growing. While things may not be the same as they were before COVID-19, there are new ways to gather, to be in and among one another, and Into the Field: Radiant Light Group Meditation starts at 9am with Nea Clare, is one example. Clare is facilitating this unique group meditation on October 10, at Long Lake Regional Park, in New Brighton. This will be the third in-person group meditation she has hosted since September and possibly the last before the weather changes significantly. “I was taking a walk with my family, and we came to this open field and I had a vision,” Clare explains. “I could see people everywhere, sitting in the sun, meditating together.” Thinking through the logistics of a group event that would meet state, federal and regional park guidance related to COVID-19, Clare came up with a unique approach that would be safe and enjoyable for everyone. Participants register for the event and receive an email with a link to the meditation which they can download to their smartphone or tablet. Though they gather in person, each person will be listening to a recorded meditation and channeled message together, but from their own device. “This method allows participants to be anywhere and together at the same time and even in the same space,” explains Clare, “and creates a unique, shared experience.” Since the start of COVID-19, Clare has been hosting a daily meditation on her private, free Facebook group, The Soulwise Circle. The Radiant Light meditation includes many of the elements of this daily meditation practice which results in a clearer and more resonant experience of personal connection with the Divine. Participants have experienced greater peace, ease and confidence in all areas of their lives. Cost: $20/person. Location: 1500 Old Hwy. 8, New Brighton. Pre-registration is required. Use code: NAT2020 to receive 10% off ticket. For more information, visit NeaClare.com/ events. See ad, page 22.
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health briefs
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Tasty and loaded with vitamins and minerals, avocados are a “healthy fat� that can speed recovery after exercise, reports a new Brazilian study. Researchers gave 12 women either 600 milliliters (mL) of avocado pulp or a placebo in capsules. After waiting an hour, the women ran on a treadmill for half an hour, then recovered for an hour. Metabolic tests of heart rate, heart rate variability and skin conductance indicated those taking the avocado pulp recovered faster than those given a placebo. In another new study, 12 Spanish men were able to do more back squats in weight-lift training an hour after drinking 12 mL of beet root juice compared with a placebo, suggesting the nitrate-rich drink improves muscular endurance.
Eat Fruit, Veggies and Whole Grains to Lower Diabetes Risk The risk of diabetes can be slashed by loading a plate with fruit, veggies and whole grains, suggests two new studies in The British Medical Journal. European researchers measured fruit and vegetable consumption by testing the blood levels of vitamin C and carotenoids, the pigments found in colorful produce, in 9,754 people with Type 2 diabetes and 13,662 people free of the condition. They found that each average daily intake of 66 grams of fruit and vegetables (about one-third of a cup) reduced diabetes risk by 25 percent. The top fifth of fruit-and-veggie eaters had half the risk of diabetes compared to those that rarely ate produce. In a second study, American researchers using population research with more than 200,000 participants found those that ate the most whole grains had a 29 percent lower rate of Type 2 diabetes compared to those that ate the least amount. Eating one or more servings per day of whole-grain, cold breakfast cereal lowered the risk by 19 percent; dark bread lowered it 21 percent. Eating two or more servings per week of oatmeal lowered risk 21 percent; bran, 15 percent; and brown rice and wheat germ, 12 percent.
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Improve Exercise and Recovery with Avocados and Beets
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Manage Bowel Disease to Reduce Dementia Risk The 3 million Americans dealing with inflammatory bowel disease (IBD), which includes ulcerative colitis and Crohn’s disease, may also suffer twice the risk of dementia, a new study in the journal Gut suggests. Taiwanese researchers tracked 1,740 IBD patients for 16 years and compared their cognitive health to that of 17,420 other adults without IBD. They found that IBD patients had more than three times the rate of all types of dementia—5.5 percent versus 1.5 percent—compared to those without IBD; after removing other factors like age and underlying conditions, they concluded that IBD doubled dementia risk. Of all the dementia types, the risk for Alzheimer’s disease was greatest: those with IBD were six times as likely to develop it than were those without the disease. Also, people with IBD were diagnosed with dementia seven years earlier, at age 76 rather than 83. The study on the gut-brain axis aligns with others in indicating that chronic inflammation and imbalanced gut bacteria are potential contributors to cognitive decline. “The identification of increased dementia risk and earlier onset among patients with IBD suggest that [they] might benefit from education and increased clinical vigilance,” wrote the study’s authors.
Try Cinnamon to Reduce Migraines Cinnamon, long known to help blood sugar levels, can diminish migraine attacks, according to a new study in Phytotherapy Research from Iran. Fifty patients with migraines took either three capsules a day of 600 milligrams (about a quarter teaspoon) of cinnamon or a placebo. After two months, those taking cinnamon had significantly reduced severity, frequency and duration of migraine episodes. Most of the world’s cinnamon is Cinnamomum verum, produced in Sri Lanka, also called Ceylon cinnamon. Cassia cinnamon (Cinnamomum iners) is not accepted as a true cinnamon by herbalists.
Quality is not an act, it is a habit. ~Aristotle October 2020
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Short Circuit
global briefs
Stealth Mode
Blackest Fish in the Sea Aid Scientific Research
Scientists from Duke University and the Smithsonian National Museum of Natural History have found that the skin of 16 species of deep-sea fish absorbs more than 99.95 percent of the light that hits them. As published in Current Biology, Dr. Karen Osborn co-led the research that discovered the extraordinary properties while attempting to photograph specimens. Even using cutting-edge equipment, she could not see any detail. “It didn’t matter how you set up the camera or lighting; [the fish] just sucked up all the light,” she tells BBC Science Focus. The source of the ultrablack color is melamin which is distributed within melanosomes that are densely packed into cells on the fish skin. Because of the unique shape and arrangement of these melanosomes, incoming light is redirected toward another cell to absorb it. In the deepsea environment in which they live, even the smallest amount of reflected light can attract predators, so this form of camouflage improves their chances of survival. Some scientists believe it is possible to make similar ultra-black substances for sensitive optical equipment.
A partnership formed in 2017 between the United Nations International Telecommunication Union, the International Solid Waste Association and other groups to track the accumulation of electronic debris has reported via the publication Global E-Waste Monitor 2020 that a record 53.6 million metric tons of electronics were discarded in 2019 and could likely increase to 74.7 million tons per year by 2030. E-waste includes battery-powered and plug-in laptop computers, smartphones and televisions. Not only are people using more consumer electronics, they are not doing a good job of recycling them safely. The report found that of the e-waste generated in 2019, only 9.3 million tons, or 17.4 percent, were recycled. Cadmium and mercury are conspicuous sources of pollution from these devices, as are refrigerant chemicals like chlorofluorocarbons and hydrochlorofluorocarbons that can leach into the environment. Plastic waste is another concern. The report states that e-waste contains so many valuable recoverable metals such as iron, copper and gold that it represents a prime opportunity to reclaim these raw materials instead of mining them anew.
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Electronic Waste is Out of Control
Corporate Hero
Apple, Inc., the maker of the iPhone, iPad and Mac computers, has committed to becoming 100 percent carbon neutral overall, from its supply chain to retail outlets, by 2030. The goal is to achieve a zero net climate impact. According to BBC Science Focus Magazine, CEO Tim Cook says, “Businesses have a profound opportunity to help build a more sustainable future, one born of our common concern for the planet we share. The innovations powering our environmental journey are not only good for the planet, they’ve helped us make our products more energy-efficient and bring new sources of clean energy online around the world. Climate action can be the foundation for a new era of innovative potential, job creation and durable economic growth. With our commitment to carbon neutrality, we hope to be a ripple in the pond that creates a much larger change.” If successful, the 10-year plan will reduce carbon emissions by 75 percent and develop solutions such as the use of low carbon and recycled materials to achieve the other 25 percent. 10
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Apple Seeks 2030 Carbon Neutrality
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diverse conversations This section is dedicated to educate and celebrate the efforts of those focused on building equity within our community. It is a place to share ideas, encourage conversations and learn how to be an active participant in creating sustainable change.
Calling All Genies
B
elow is from a recent speech given by Drake Burke at Minnesota State University - Mankato at an event called Exercising Your First Amendment Rights: Engaging in Protest and Civil Disobedience, where they were a guest panelist. Hello wonderful folks here in Mankato! Thank you for sharing your time with me; I really appreciate it. My name is Drake Burke. I am non-binary and Drake Burke my pronouns are they/them. For my pronouns, what that means is that if I were the punch line of a joke like I have been many times in my life because of my identity, it would not be “that’s what she said” or “that’s what he said,” it would be “that’s what they said,” thank you very much. I am also trans*, which means that if a genie were to magically pop up and grant me three wishes, after planning on how to dismantle our marvelous systems of oppression like white supremacy, capitalism, heteronormativity, patriarchy, ableism, etc., I would wish to remain relatively the way I look now except to add a penis. And knowing a genie, I would have to be super specific about it or I would end up looking like a really weird human elephant. Despite if I managed to finagle, at the bare minimum, a penis in the appropriate location from a genie, it does not change much about how I interact with the world. It means that in today’s world I would still have a really hard time figuring out what bathroom to go in. It means that parents may teach their kids that I am going to hurt them if I go into their bathroom. In fact, to anyone confused about how dedicated I am to protecting children, as an educator, I already decided I would die for them because I already had to make that decision two years ago when I was substitute teaching in an art classroom. That potential school shooting was actually why I came out as trans. I could not hide anymore after being confronted with the fact that if I died, I would have been living a lie. Having that penis and thus being trans, being non-binary, and using they/them/ theirs pronouns mean that at an event like that potential school shooting or really just walking in broad daylight, cops and EMTs are more likely to kill me or, more accurately because I am white, let me die of a complication if something did go down like if I was raped for being different. It means that at a job I may not get hired, or at least once it is utterly clear what that genie has done, that something I do will become a reason to fire me or not resign my contract. It means I am more likely to be murdered by a partner, a student, a stranger. It means I am someone who can be yelled at, legislated against, and denied basic human rights. Perhaps out of wisdom, the genie may trick me by moving me to a parallel universe and then giving me a penis. It would likely be easier than uprooting the systems of hatred we have and that we must change despite the difficulty. So, as I need to pay attention to time, in this timeline, what can you do to help people like me if you truly want to? Honestly, it is a hundred little actions. I do not need a grandstanding romantic gesture; I need you to vote. I need you to get in12
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formed and honestly listen to us and our experiences and reflect on our truths. I need you to have conversations, state you disagree with bigots at Thanksgiving dinner tables, put up yard signs, and make art. I need you to join grassroots organizations, pressure legislators and sign petitions. I need you to seek out and buy from queer folks and POC folks. Honestly, WE NEED YOU TO ACT. I need you to join us in solidarity and step in, record on your phones, stand next to us when we are confronted by others instead of watching us turn into hashtags because we are tired of being hashtags. I need to see your support because to be silent is to unintentionally support the status quo. A status quo that sees people like me and our POC siblings murdered. I need you to be keyboard warriors challenging misleading or “alternative facts”. I need to see you marching with signs, passing out water bottles, and creating a community. I need to see this community helping its members in need with food, housing and healthcare. I need you to show me you love me because some days I have a really hard time loving myself because this world of divisiveness tells me and others like me we should not. In short, my name is Drake Burke. I need each and every one of you to be my genies. Burke is a non-binary and trans social justice activist, educator and historian. They are currently earning an MS in history with an emphasis in Minnesota Civil Rights, as well as an MS in Teaching & Learning with an emphasis in implementing effective social justice curriculum in college history courses. Their work includes facilitating social justice trainings, one of which was held with four religious leaders in Minnesota and gained commitments to constructing gender-neutral bathrooms. Their current project is #NoJusticeNoPeace: A Collection of Minnesota Histories on the 2020 Protest Movement, found at Facebook.com/njnpmnh. Burke can be reached at DrakeBurke143@gmail.com. *transgender
Stellar Resource Management: Fond du Lac Band of Lake Superior Chippewa
I
f you have driven to the Iron Range or North Shore of Lake Superior, you have undoubtedly seen the Black Bear Casino just off I-35 at the Carlton/Cromwell exit. The casino is a beacon of light for nighttime travelers, letting them know that Duluth is just 20 miles up the road. Many people know that it, and the smaller Fond du Luth Casino, in Duluth, are owned and operated by the Fond du Lac Band of Lake Superior Chippewa, but few know of the many other industries of the Band. Like all Native American tribes in Minnesota, there is a great deal of work being done to not only sustain the members of the tribe, but for the community at large. In a recent Green Tea Conversations interview with Wayne Dupuis, the environmental program manager at the Fond du Lac Band of Lake Superior Chippewa, he shared some of this important work. Fond du Lac boasts a robust Resource Management division that is dedicated to researching and implementing both cutting-edge and time-honored practices to protect and manage the natural resources of the Fond du Lac Reservation and its treaty areas. With nearly 100,000 acres of land to steward and close to 43 percent of that being wetlands, the tribe takes its responsibility seriously. The Band’s Environmental department focuses its efforts on air and water quality, alternative energy, brownfields, wetlands protection and more. In 2007, the Fond du Lac Reservation Business Committee (the tribal government) signed on to the Kyoto Protocol and committed to reducing its carbon footprint by 20 percent by 2020. This year, they have surpassed this goal to reach nearly a 50 percent reduction and are committed to continuing their efforts. The Band was able to do this by conducting energy audits of all its nearly half-million square feet of buildings, including the tribal government center, K-12 school, Head Start, Resource Management Building, three community centers, two casinos, the health clinic, law enforcement center and more, and implementing the recommendations of these audits. Recommendations included making
changes to the lighting, water fixtures, sanitation facilities and rooftop air handling facilities, resulting in a cost savings for the Band of $64,000 a month ($750,000/year) in electricity and a 15,000-ton reduction in carbon dioxide. In 2010, the Resource Management Building was completed and became the first LEED-certified building in Carlton County. It features a 12.5-kilowatt solar panel system that provides up to 10 percent of the power required to operate the facility. They also implemented daylighting—using natural sunlight to light the building— further reducing energy costs. The Band also invested in a megawatt of photovoltaic solar energy near the Black Bear Casino which supplies nearly 10 percent of the electricity needed for the facility (equivalent to supplying the electricity necessary for 200 homes). Presently, the Fond du Lac Band is considering the viability of a community biomass project and the possibility of starting its own utility company to further efforts toward energy sovereignty. These efforts, along with utilizing carbon offsets, ensure that within the next few years the Fond du Lac Band of Lake Superior Chippewa will reach its goal of net zero carbon emissions. For more information, visit FDLRez.com/rm. To listen to the complete interview with Wayne Dupuis, visit AM950Radio. com/Events/Green-Tea-Conversations.
October 2020
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© M.Jenkins
Without soil to support life, the world we know would be as empty and barren as the moon or Mars.
Spaceship Earth by Russ Henry
L
ook down. Whatever you are doing, stop; go outside, find a patch of ground to stand on and look down at the soil. If you are lucky enough to have a patch of easily accessible earth to stand on, what you are looking at is something truly remarkable. All alone at the edge of the galaxy, the beautiful blue and green Earth floats through space. While our nearest heavenly bodies are barren chunks of rock, Earth teems with life because of one amazing substance: soil. Without soil to support life, the world we know would be as empty and barren as the moon or Mars. Soil is the life support system for an amazing spaceship we call Earth. As Earthlings, one of our primary responsibilities is growing healthy soil. Follow these three tips this fall to grow healthy soil in your garden: 1. Compost – Fall is the perfect time to rejuvenate your soils because soil microbes are most active while soils are cool and damp. Compost boosts soil health by adding beneficial microbes and the organic matter on which they feed. Add one to three inches of compost to your vegetable and perennial gardens every fall after the first frost. 2. Cutback – Cut back hostas, daylilies and annual vegetables otherwise they will turn to mush by spring. Compost or mulch all your cutbacks. Leave native perennials and decorative grasses up through the winter. They’re lovely as they catch the first few snowfalls, and the bees use them to make nests in the spring.
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3. Rake – Rake leaves off the lawn where they would smother the grass and onto the garden where they are a free source of mulch. Do not chop them up because some butterflies and moths make cocoons in leaves and rely on the leaves all winter before they emerge in the spring. Use leaves as mulch between perennials and under shrubs and trees. A vast and complex web of life grows soil health worldwide, keeping plants, animals and people growing strong. Our backyards are more than a piece of land— they are our connection to the most incredible substance ever conceived: soil. So long as there is healthy soil, there will be life on spaceship Earth. Russ Henry is the owner of Minnehaha Falls Landscaping and founder of Bee Safe Minneapolis and advocates every day for healthy ecosystems. Enchanting landscape designs, clean water, compost, urban farming, healthy food, pollinators, soil health, rain gardens and native plantings are all part of Henry’s work. For more information, visit MinnehahaFalls Landscape.com.
Autumn is a second spring when every leaf is a flower. ~Albert Camus
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self: How do we feel, what wants to emerge and what do we truly know?
Coronavirus as a Calling N
by Gregg Levoy
ot to diminish the fact that we’re dealing with a serious and worldwide epidemiological threat, the pandemic can be transmuted into golden opportunities, especially if we follow the sometimes blind spiritual instinct that tells us this crisis—indeed each of our individual lives—has purpose and meaning, and that we need to act on this impulse despite the temptation to back down and run for cover. Here are four ways to respond to the call of these turbulent times: Use it as a reset. For months, it has been impossible to conduct busyness-as-usual, and we may be left with unaccustomed time on our hands. But like the asteroid that ushered out the dinosaurs and gave the mammals underfoot a shot at prominence, once the thunder lizards of everyday busyness and
distraction are sidelined, parts of us that are normally overshadowed may be given an entrance cue—not just projects we’ve backburnered in deference to the daily grind, but deeper thoughts and feelings about our priorities, the status quo, work/life (im) balance or our inner life. The better part of valor and wisdom may lie in asking, “What can I learn here?” rather than, “How can I overcome this?” Consider it a powerful meditation. Meditation teachers tell us that distractions aren’t obstacles, they are the meditation, so that we say to ourselves, “Ah, the dog-bark meditation,” or “Ah, the weed-whacker meditation.” The same with the coronavirus. Approach it not just as a distraction from our goals and how it can block our intentions, but as a vehicle of meditation it-
Appreciate it as connective tissue in society. We’re seeing firsthand how our individual actions can affect those around us, for better and for worse, and that we depend on one another for survival. Washing our hands and sheltering in place are acts of both self-care and community care. In the weeks following 9/11 when the fiction of our invulnerability was so shockingly revealed, many of us began holding doors open for strangers, spending more time with our kids, honking less and listening more. Life’s fragility, our fragility, woke us up to our need for each other. Now that social isolation is suddenly forced on us, it reminds us how precious those connections are. Approach it as a reminder of mortality. The pandemic is a perfect opportunity to practice the fine and fearsome art of non-attachment, because life will ultimately ask us to surrender everything. “We all owe God a death,” Shakespeare wrote. We can use this time to clarify what’s important and how to best use our precious nick of time. When we strip ourselves of any illusions of immortality, we are thus free to live our lives to the fullest. Gregg Levoy is the author of Callings: Finding and Following an Authentic Life and Vital Signs: The Nature and Nurture of Passion, and a regular blogger for Psychology Today. Learn more at GreggLevoy.com.
October 2020
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Calm Down Taming the Flames of Stress-Related Illness by Marlaina Donato
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e are beings of neurochemical and hormonal intricacy, and within this mixed bag of biology lies our magic. Our human experience is visceral; we cry from sadness and joy, flush from embarrassment, laugh with amusement and exhibit quirky mannerisms when we lie. Whether we see it as a blessing or a curse, we’re hardwired to embody the sacred fire of our emotions. It also means that stress and our bodies are in perpetual partnership. “Systematically, the mind and body work together. Grabbing your belly when you hear bad news and saying, ‘I feel sick,’ or having ‘butterflies in your stomach’ are a testament to how everyday stress affects us physically,” says Stephanie Mansour, Chicago fitness expert and host of the national PBS show Step It Up With Steph. “Stress serves a useful purpose by increasing alertness—the sometimes lifesaving ‘fight-or-flight’ response—but chronic stress leads to elevated stress hormones like cortisol and catecholamines,” says emergency room physician Thomas Krisanda, at Northwest Hospital, in Randallstown, Maryland. “Cortisol can elevate blood glucose and suppress the immune system. Elevated catecholamines raise blood pressure and stress the heart. Over time, this can lead to hypertension, heart disease, kidney disease, diabetes or strokes.” According to The American Institute of Stress, 77 percent of people experience the physical backlash of emotional stress in the form of headaches, chronic migraines, fatigue, digestive woes, muscle tension, dizziness and changes in libido. Research published this year in the Journal of the American Heart Association shows that children that experience severe adversity or live with alcoholics or drug addicts are at a 50 percent higher risk for developing cardiovascular disease later in life. Experts agree that this statistic goes beyond poor lifestyle choices, and might point to a biological inability to cope with everyday pressures. Working with—rather than against—the body’s nervous system by employing lifestyle changes, releasing trauma and considering options like a nourishing diet, safe herbal options and gentle energy modalities can help to break a vicious cycle.
Gut Instincts Studies involving both mice and humans show that beneficial gut microorganisms are altered by emotional stress. The same bacteria responsible for bolstering the body’s fortress of immunity also generate neurotransmitters like serotonin, dopamine and nor-
One Body, Many Selves Resolving emotional trauma can offer unexpected hope for conditions that elude improvement or scientific understanding. A deeper look into how unrecognized or unreleased emotional pain can contribute to disease might help to solve the riddle of digestive problems, eczema, inflammatory
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epinephrine. These neurochemicals in the gut’s enteric nervous system control major biological functions that include heart rate, sleep cycles, muscle movement and mood. While commonly prescribed antibiotics eradicate infectious invaders, they also kill off beneficial bacteria and neurotransmitters, opening the door to depressive disorders. Because approximately 95 percent of the body’s serotonin is produced in the gut, it’s not surprising that overuse of antibiotics has been associated with mental health conditions. British research published in the Journal of Clinical Psychiatry in 2015 documents case-control studies over an 18-year period involving 202,974 patients with depression. The findings show a high risk for anxiety and depression following repeated antibiotic use. Connecting the dots further, 2018 research published in the Journal of Neuroendocrinology correlates compromised intestinal permeability with a weakened blood-brain barrier and alcohol addiction. Research published in 2014 in the journal PLOS One involving patients with irritable bowel syndrome (IBS) reveals abnormalities in catecholamines, elevated plasma cortisol and hyperactivity of the amygdala—the part of the brain that can become stuck on overdrive from trauma and other life stresses. In a nutshell, negative emotional states can suppress immunity and foster more frequent antibiotic prescriptions and in turn, promote neurological loops of chronic depression and anxiety, and even more compromised immune response. Functional gastrointestinal disorders like IBS and inflammation-driven Crohn’s disease are often exacerbated by emotional upset and improved with stress management techniques like biofeedback, cognitive behavioral therapy, psychoanalysis, hypnotherapy, meditation and breath work.
bowel conditions and pain syndromes, including the multi-system agonies of fibromyalgia and chronic fatigue syndrome. It’s a widespread misunderstanding that psychosomatic (mind-body) health conditions are imaginary or the product of mental instability. In actuality, the term psychosomatic simply refers to physical diseases with no organic origin that are presumed to have unconscious emotional taproots. “We are made up of different types of energy,” explains LaStacia Ross, a reiki master and sound healer at Eclectic Soul Studio, in Pittsburg, Kansas. “Physical or sensory energy is the energy of the physical body. Our outer energy field is subtle energy which consists of layers and includes thoughts and emotions. I like to think of the subtle energy field as a library containing the records of everything we’ve ever experienced.” Reiki, a form of non-touch therapy, is now deemed valuable by many respected hospitals, like the Memorial Sloan Kettering Cancer Center, in Manhattan. Springboarding from the philosophy that we are trinities of body, mind and spirit, reiki and other forms of energy medicine aim to encourage the flow of vital life force. Ross,
who also uses sound resonance via tuning forks in her work, has witnessed significant improvement in her clients. “Energy work can help release stored energetic patterns of trauma and stress that no longer serve us,” she says. “Relaxation is an immediate benefit of energy work. People often feel a huge mental weight lifted and report pain relief, sometimes after just one session.” Despite the many gains of energy work, Ross emphasizes individual timing. “On a subconscious level, pain or illness can serve us in some way without us realizing it. Sometimes we’re not ready to work through our issues or let them go, even if we think we are.”
Investing in Equilibrium
Stress-induced psychosomatic illness does not discriminate, and even affects members of the medical field. A 2009 study published in the Indian Journal of Occupational and Environmental Medicine found that professional burnout in nurses can manifest as back and neck pain, acidity, anger and impaired memory. Krisanda underscores the importance of self-care in all walks of life. “If you don’t take care of yourself, you are useless to care for October 2020
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others. Adopt a healthy diet and exercise and make it a routine. We live in a very materialistic society, and I believe this also leads to stress, unhappiness and a sense of being entitled and never being satisfied. Just let go.” He also stresses the importance of support. “An emergency room is an incredibly hectic, frightening and sometimes violent place. I rely on my colleagues, and we support each other. For me, the most important thing is to realize that I’m not in it alone.” Krisanda also finds balance by taking a few minutes in a quiet place to collect his thoughts and enjoy a peaceful moment. Basic, whole foods can help to maintain homeostasis. “Make sure that food is fueling you,” says Mansour. “Cooked vegetables and broths are very soothing. Instead of a juice cleanse or an extreme diet, focus on nourishing, calming foods like soups, lean proteins to stabilize blood sugar levels and healthy fats to support brain function. Reducing alcohol can help improve liver function.” Sarah Kate Benjamin, a holistic chef and herbalist in Sebastopol, California, finds her own healing rhythms by eating with the seasons and using medicinal plants in inspired, everyday dishes. Co-author of The Kosmic Kitchen Cookbook: Everyday Herbalism and Recipes for Radical Wellness, she sees herbs as life-giving examples of resilience. “Herbs have been here long before us and have experienced their own form of stressors. Working with nervous systemsupportive herbs in my food, beverages or even as tinctures really help me find balance when I’m overwhelmed.” Some of her allies are oat tops, lemon balm, skullcap, chamomile and passionflower. For Benjamin, everyday choices play a huge role in healing. “Making small lifestyle shifts in your work or home life can really help you move into a more relaxed state. I like to think of it as a sort of mantra: ‘Help the herbs help you,’” she says. In a world that is fixated on external validation, little things matter. “If I give myself permission to do the things that really nourish me, I’ll be the best version of myself. Perhaps most importantly, I will like me, and that matters tremendously.”
Strong and Supple Joints How to Keep Hips and Knees Happy
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by Ronica O’Hara
ccasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful and walking difficult. Causes can range from over-exercise to injuries, obesity and arthritis as we age. By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to Boston University researchers. Costly joint replacement surgery which carries a high risk of adverse effects is often recommended for advanced cases, but by taking simple, natural preventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.
Ways to Strengthen Hips and Knees
Consume foods that nourish bones and connective tissues. For strong bones, eat foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone density in women over 70 with osteoporosis, research shows. Foods that support flexible
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tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges. Practice tai chi, qigong or hatha yoga. The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube. Walk every day. In a four-year Northwestern University study, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Posture helps: Walking straight and tall while extending each leg back as far as it’ll go will “really let your glut muscles work,” advises
Consult a chiropractor. People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had substantially less pain, better mobility and fewer grinding and clicking sensations in the knees, reported a study in The Journal of the Canadian Chiropractic Association. In a small study in the Journal of Manipulative and Physiological Therapeutics, four out of five patients with hip arthritis noticed improved symptoms after nine or fewer chiropractic treatments. Many chiropractors offer not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.
chiropractor Aaron Rossi, of Marietta, Georgia—an important compensation for the time we sit with knees and hips flexed.
Ways to Lower Pain Levels
Consider the right supplements. Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is essential for bone health, according to the National Institutes of Health; consider taking a supplement if the diet is not adequate. In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosylL-methionine (SAMe) and avocado soybean unsaponifiable.
Explore injection therapies. Known as regenerative medicine, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue. In a British Medical Bulletin meta-study, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfied with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.
The benefits of bodywork. A massage can loosen up tight muscles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-reducing serotonin. A study at Canada’s McMaster University found that massage works on the cellular level to reduce inflammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu. Ask for references from friends, medical practitioners, fitness centers and natural health stores or find online a certified practitioner with at least 500 hours of training.
Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Try acupuncture. A new meta-study of 39 studies with 20,827 patients concluded that acupuncture effectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupuncturist Daryl Thuroff, at the Yinova Center, in New York City. Find an acupuncturist at nccaom.org/find-a-practitioner-directory.
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Stressed-Out Teens Ways to Help Them Chill by Ronica O’Hara
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eing a teenager is never easy, but it’s even harder these days, with the upheaval of the pandemic intensifying the normal academic, social and hormonal turmoil of these pivotal years. It’s no wonder teens are reporting record levels of stress, anxiety and depression: In a Pew Research survey, 70 percent of teens said
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mental health was a major problem among their peers—and that was in February, before the pandemic hit. A recent online poll found that most teens are worried that the pandemic will affect their family’s physical or financial health and that many feel lonelier than usual and worry about losing ground in academics and activities. Extending a helping hand to teens is not always well received. They can be notoriously resistant to advice, even when they’re stressed, partly because of their brain chemistry, explains Gail Saltz, M.D., clinical associate professor of psychiatry at the New York Presbyterian/Weill Cornell School of Medicine and host of the Personology podcast. A teen’s highly active amygdala makes risktaking a thrill even as the frontal lobe that weighs consequences is not fully developed, while at the same time, a teen seeks independence—an identity and freedom to be more like an adult. “This combination means their capacity and interest in taking parental direction is not there,” she says. “As a result, parents in reaction often get louder and more insistent in telling them what to do, which fails and drives them further away.” The best way to communicate with a stressed teen, say many child psychologists, is to listen deeply while letting them do most of the talking, and offering sympathetic support while withholding judgment. Instead of giving advice, “Validate your teen’s experience and attempt to step into their shoes. Let your teen know that you hear them, that you support them in their decisions and
ask your teen what you can do to help them,” advises clinical psychologist Alyssa Austern, PsyD, of Chatham, New Jersey. Other steps can help a teen weather this time of high stress:
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Back up the basics. Make sure there’s healthy food and snacks in the fridge. Encourage teens to exercise daily, especially outdoors, and support them in getting eight to 10 hours of sleep. Make self-compassion a family habit. The self-compassion approach to self-care, which is rapidly gaining ground among psychologists, has three elements: treating ourselves as kindly as we would a dear friend, realizing that many other people have the same problems so we’re not alone, and mindfully and nonjudgmentally observing our emotional state. This method has proven to be helpful not just for adults, but for teens, as well. A University of Edinburgh meta-analysis that synthesized 17 studies of more than 7,000 teens in six countries concluded that those with high levels of selfcompassion had lower levels of stress caused by anxiety and depression. University of North Carolina researchers found that teens exhibited lower stress, anxiety and depression, as well as more resilience and gratitude, after six self-compassion sessions. A good place for parents to start is with themselves: If they are anxious, overprotective or fearful, a teen is likely to follow suit, reports a study in the Journal of Abnormal Child Psychology. Helpful books, websites and programs for both teens and adults can be found at Self-Compassion.org, operated by Dr. Kristin Neff, an associate professor of educational psychology at the University of Texas at Austin who was a pioneer in the concept.
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Engage them with creative activities. As teens can seek independence, making sure they spend quality time with the family is also important for their well-being, research shows. “Find ways to connect, converse and unwind together as a family,” advises Crissy Fishbane, of Raleigh-Durham, North Carolina, co-founder of HER Health Collective, an online community for mothers. “Teens need to see their parents engaging in self-care behaviors themselves, and it’s even better if you can engage in self-care as a family.” She suggests taking a virtual or outdoor yoga class together, playing a board game, having sudoku competitions, learning deepbreathing techniques or starting a family book club.
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Encourage reaching out to help others. A study in the Journal of Adolescence suggests that altruistic behaviors, including large and small acts of kindness, may increase teens’ feelings of self-worth, especially if it involves helping strangers. In Poland, the more teens helped out others in a flood, the more supportive and proactive they became, another study found. Depending on their interests, teens may be drawn to local environmental, social justice, religious or
political activities. DoSomething.org offers useful ideas and links, and environmental projects for teens can be found at EarthForce.com, SierraClub.com and GlobalClimateStrike.com. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Other Helpful Resources Making Friends with Yourself: A Mindful Self-Compassion Program for Teens and Young Adults: centerformsc.org/ msc-teens-adults Seven Expert Tips for Talking with Teens: ParentAndTeen. com/keep-teens-talking-learn-to-listen/tal How to Communicate with Your Teen Through Active Listening: Psy-Ed.com/wpblog/communicate-with-teen The Kid’s Guide to Service Projects: Over 500 Service Ideas for Young People Who Want to Make a Difference
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conscious eating
A Better Breakfast Healthy Tips and Recipes to Start the Day by April Thompson
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reakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table. Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers. “People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.
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While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast. Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast. “Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kick-start autophagy, the body’s method of cleaning out damaged cells, according to the neurologist. A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies. Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks. A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds. Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however. “Fruits and vegetables are important healthy sources of carbs, essential to get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for The Journal of Nutrition. “Optimal morning fuel will include a good dose of protein,
vitamins and minerals, fiber, antioxidants and some heart-healthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit. Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed. Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says. Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day. These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove. Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Life is 10% what happens to you and 90% how you react to it. ~Charles R. Swindoll
Healthy First Meal Caramel Apple Cinnamon Crisp Overnight Oats These oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it. For the Cinnamon Apples: 2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg For the Oats: 1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon For the Date Caramel Sauce: 10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.
For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl. To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor. Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients. Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes. Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.
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natural pet
Cancer-Free Pets Five Ways to Help Keep Them Healthy by Karen Shaw Becker
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eterinarians are seeing cancer in more and younger pets these days than ever before. According to the American Veterinary Medical Association, approximately one in four dogs will develop cancer at some point in life, including almost half of dogs over the age of 10. But taking practical steps can help lower a pet’s risk. Don’t allow a dog or cat to become overweight. Studies show that restricting the number of calories an animal eats prevents and/or delays the progression of tumor development across species. Fewer calories cause the cells of the body to block tumor growth, whereas too many
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Feed an anti-inflammatory diet. Anything that creates or promotes inflammation in the body increases the risk for cancer. Current research suggests cancer is actually a chronic inflammatory disease fueled by carbohydrates. The inflammatory process creates an environment in which abnormal cells proliferate. Cancer cells require the glucose in carbohydrates to grow and multiply, so work to eliminate this cancer energy source. Carbs to remove from a pet’s diet include processed grains, fruits with fructose and starchy vegetables like potatoes. Keep in mind that all dry pet food (“fast food”) contains some form of potentially carcinogenic, highly processed starch. It may be grain-free, but it can’t be starch-free because it’s not possible to manufacture kibble without using some type of starch. The correlation between consuming fast foods and cancer has been established in humans, so it’s wise to incorporate as much fresh, unprocessed food into an entire family’s diet as can be afforded. Cancer cells generally can’t use dietary fats for energy, so high amounts of goodquality fats are nutritionally beneficial for dogs fighting cancer, along with a reduced amount of protein and no carbs—basically a ketogenic diet. A healthy diet for a pet is one that’s antiinflammatory and anti-cancer, and consists of real, preferably raw, whole foods. It should include high-quality protein, including muscle meat, organs and bones. It should also include high amounts of animal fat, high levels of EPA and DHA (omega-3 fatty acids) and a few fresh-cut, low-glycemic veggies. This species-appropriate diet is high in moisture content and contains no grains or starches. Also make sure the diet is balanced following ancestral diet recommendations, which have much more rigorous standards
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calories can lead to obesity, which is closely linked to increased cancer risk in humans. There’s a connection between too much glucose, increased insulin sensitivity, inflammation and oxidative stress, all factors in obesity and cancer. It’s important to remember that fat doesn’t just sit in a pet’s body harmlessly—it produces inflammation that can promote tumor development.
Dogs and cats can develop cancer almost anywhere in the body, which is why the symptoms vary depending on the tissues and organs involved and the severity of the disease. Make an appointment with a veterinarian if a pet displays any of these warning signs of cancer. 1. Unusual swellings that don’t go away or that grow. The best way to discover lumps, bumps or swelling on a dog or cat is to pet them. 2. Sores that won’t heal. Non-healing sores can be a sign of infection or cancer and should be evaluated by a veterinarian. 3. Weight loss. Illness could be the reason a pet is losing weight when it isn’t on a diet. 4. Loss of appetite. Reluctance or refusal to eat is a sign of possible illness. 5. Bleeding or discharge. Bleeding can occur for a number of reasons, most of which signal a problem. Unexplained vomiting and diarrhea are considered abnormal discharges, as well. 6. Offensive smell. An unpleasant odor is a common sign of tumors of the anus, mouth or nose. 7. Difficulty eating or swallowing. This is a common sign of cancers of the mouth or neck. 8. Reluctance to exercise or low energy level. This is often one of the first signs that a pet is not feeling well. 9. Persistent lameness. There can be many causes of lameness, including nerve, muscle or bone cancer. 10. Difficulty breathing, urinating or defecating. These symptoms should be evaluated by a veterinarian as soon as possible. Many of these symptoms also occur with other disorders and diseases, but any pet showing one or more of these signs needs prompt veterinary attention.
Reduce or eliminate a pet’s exposure to toxins and minimize chronic stress. These include chemical pesticides like flea and tick preventives, lawn chemicals linked to cancer (weed killers, herbicides, etc.), tobacco smoke, flame retardants, household cleaners and air-scenting products like candles and plug-ins. Because we live in a toxic world and avoiding all chemical exposure is nearly impossible, a periodic detoxification protocol can also benefit a pet. Research points to the benefits of identifying and removing sources of chronic stress in an animal’s life. Focusing on providing environmental enrichment and opportunities for dogs to just be dogs (play, sniff and run) on a daily basis is important in keeping them happy and healthy.
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10 Classic Symptoms Not to Ignore
(higher amounts of minerals and vitamins) than the current dietary recommendations for pets. A few beneficial supplements like probiotics, medicinal mushrooms, digestive enzymes and super green foods can also be very beneficial to enhance immune function.
For dogs, especially a large or giant breed, hold off neutering or spaying until the age of 18 months to 2 years. Studies have linked spaying and neutering to increasing cancer rates in dogs. Even better, investigate alternative ways to sterilize a pet without upsetting their important hormone balance. Refuse unnecessary vaccinations. Vaccine protocols should be tailored to minimize risk and maximize protection, taking into account the breed, background, nutritional status, lifestyle and overall vitality of the pet. Vaccines may cause cancer, and titer testing is a responsible way to ensure a pet has adequate immunity in place of over-vaccinating on an annual basis. Karen Shaw Becker, DVM, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets.
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by Joyce Sobotta
ctober is known for “pinkwashing”. Many companies jump on the bandwagon to support the breast cancer cause by promoting a pink ribbon product. They produce, manufacture and/or sell products and link it to the disease. In recent years, the definition has expanded and includes any company or organization that exploits breast cancer for profit. Instead of following the crowd, spending money on these frivolous pink items, there may be a better way to be the best health advocate. When you take the road less traveled, you can use new ways to promote breast health instead of promoting awareness of cancer. Selfcare with nutrition; stretching and exercise; understanding your emotions and learning how to deal with them; and getting rid of toxic waste in your body with a lymphatic breast selfmassage are important steps to gain a new perspective and take that road to breast health. Many women fear what they do not know and are waiting for the “bomb to drop”. If there are fearful thoughts, it may bring the problem to them. In doing all the right things, a body will naturally respond to having a healthy immune system. Dispel the fear by seeking love. Learn to love your body for the beautiful temple it is. When your physical body finds it is not capable of doing what you have always done, you’ll learn there are alternative ways and energy to enjoy every minute of each day.
Joyce Sobotta is the founder/owner of Healthy Girls Breast Oil and is available for consultations on natural breast health and essential oil custom blends. To learn more, visit AromatherapyNaturesWay.com. See ad page 19.
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Take the Road Less Traveled
There are several books and professionally written blogs for information and education with studies that back up the idea that the old traditional way with radiation and chemo does not always work for the most part. There are other avenues to travel. Trust the information from holistic practitioners such as Dr. Christian Northrup and Dr. Véronique Desaulniers, author of Heal Breast Cancer Naturally. Another excellent tool, thermography is an FDA-approved, safe, non-invasive diagnostic that will give you answers to early breast abnormalities. It can be a valuable procedure for alerting your doctor to changes that can indicate early stage breast disease. Taking the road less traveled, with education about self-care as your focus, puts you in the driver’s seat. It can be invigorating to be in the driver’s seat of your life, with the destination being your wellness. Find happiness and joyful occasions where smiles come easily. Hoot and holler and beat the drums loud to let the world know that you have found love and a new way to travel.
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FRIDAY, OCTOBER 2 Sound Healing: Heart-Centered AwarenessSound Invoking Silence – 7-8pm. Calm your work week by coming into soft, relaxing, inner stillness. Vibration as stress reduction – a peaceful calling – in-the-weekend guided meditation/visualization going inward, discovering our infinity. $10. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Holistic-Gateway.com/Calendar.
MONDAY, OCTOBER 5 Cosmic Weather Report – 6:30-9pm. An indepth presentation about the major transits that are showing up in our headlines, and some ways these developments might find expression in the chapters to come. We’ll look at some relevant astrological events from history and explore the evolutionary lessons that are on the plate for our collective now. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Also offered online via zoom, email AstrologerSaleem@gmail.com to arrange this option. Holistic-Gateway.com/Calendar.
SATURDAY, OCTOBER 17 Divine Messages with Nea Clare – 6:30-9pm. Nea Clare is a channel for Spirit and works predominately with The HAO – a collective, multi-dimensional force that shares verbal and energetic messages through her. These events are designed for you to be able to have a personal audience with Spirit, to receive teachings that will awaken your consciousness to the Truth of You. Everyone who attends will receive an audio recording from the event. $30 in advance/$35 at the door. NeaClare.com/events.
TUESDAY, OCTOBER 20 Know Your Body with Natural Family Planning – 7:30-8:30pm. This virtual workshop teaches you how to recognize what your body is already telling you by learning the basics of natural family planning. Free. NATwinCities.com/events/190079/ natural-family-planning-virtual-workshop.
ongoing events Please call or check the websites to ensure the classes or events are still scheduled for that week.
ongoing Free Online Classes – The University of Minnesota is among the largest public research universities in the country, offering undergraduate, graduate, and professional students a multitude of opportunities for study and research. Class-Central.com/ University/Minnesota. GROOVE Movement Class – Various days, times and locations. A fun, simple and exciting way to experience dance that nurtures body, mind, heart and soul. No dance experience required. All fitness levels welcome. Classes use all genres of music and include a warmup, dance, stretching, and a brief meditation. AeroDanceFitness.com/Schedule.
Midtown Global Market – Mon-Sat 10am-8pm. & Sun 10am-6pm. If you’re looking for a more unique shopping experience, head to the Midtown Global Market, where more than 50 vendors sell food and trinkets ranging from local produce to Somalian pastries, Middle Eastern olives and Asian spices. There are also cultural events – from musical performances to Irish stepdancing lessons. Free. 920 East Lake St, Minneapolis. MidtownGlobalMarket.org/visit. Virtual Open House – Online anytime. Stop in to our YourTube channel to meet our practitioners. Learn about the services we offer, what you can expect, and “virtually” visit our new location. Free. YouTube. com/channel/UC-3p504Okp6ldZNhLZn00hw.
monday
Qigong Classes for Health – 10:30-noon. A fabulous way to begin each week! Learn how to use the power of your breathing, mind and simple movements to enhance and balance the flow of energy in your body. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Holistic-Gateway.com/Calendar.
tuesday Weekly Guided & Silent Meditation – 1111:30am. Led by a Prayer Chaplain in the Meditation Room, this meditation is the same one going on concurrently at Unity Village. It alternates affirmative prayer and silence. Donation based. Online. UnityOfTheValleyMN.org /events-classes.
thursday Meditation and Stress Reduction – 12:30-1:15pm. Experience meditation and mindfulness directly through discussion and practice of simple stress reduction techniques. Discover and activate your ability to be patient and to truly enjoy. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. HolisticGateway.com/Calendar. Hatha for Everyone – 6-7pm. Everyone is welcome to this weekly drop-in class. All levels. Relieve stress, achy joints, improve balance at all levels and increase your sense of well-being. $10. Meditation Center, 631 University Ave NE, Minneapolis. TheMeditationCenter.org. Free Meditation – 7-8:30pm. Join us for a free weekly meditation. Sahaja Yoga Meditation, Eden Prairie City Hall, 8080 Mitchell Rd, Eden Prairie. Contact: JPatpatia@gmail or 651-730-2078. FreeMeditation.com.
Discover Your Highest Purpose Sri Harold Klemp, the spiritual leader of Eckankar, shares wisdom through stories and spiritual insights that bring meaning, connection, and humor to the workings of Spirit in everyday life.
Fridays at 7pm. Watch on MCN Channel- 6 TV For more information, visit Eckankar.org, TempleofECK.org or Facebook.com/ Eckankar. See ad, page 3.
featured event Into the Field: Radiant Light Group Meditation Gather together with like-minded people for a group meditation and channeled messaged event while remaining safely, socially-distanced. Each participant will receive a recorded message to listen from the comfort of their own device while enjoying a personal connection with the Divine.
October 10 at 9:00am Cost: $20 Long Lake Regional Park, 1500 Old Hwy. 8, New Brighton NeaClare.com/events. See ad, page 22.
Would your clients enjoy Natural Awakenings magazine? Email Publisher@NATwinCities.com and get free copies delivered right to your door.
friday Gentle Yoga for Every Body – 10:30am-noon. A welcoming environment for students of all shapes and sizes. $15 drop-in. River Garden Yoga, 455 W 7th St, St. Paul. RiverGardenYoga.com.
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community resource guide
Targeted Digital Marketing To Drive Leads and sales
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Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAtwincities.com. to request our media kit.
BODY WORK MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, LMT • 612-922-2389 Bhakti Wellness Center 7550 France Avenue S, #220, Edina Specializing in persistent, chronic pain relief and mysteries of the body. Serving clients covered by auto insurance and worker’s compensation with a doctor’s referral. Also serving clients seeking the experience of deep relaxation and more self-connection. Skilled and compassionate care. See ad, page 7.
BREAST HEALTH AROMATHERAPY NATURE’S WAY
Healthy Girls’ Breast Oil Joyce Sobotta • 715-828-0117 text or call Holistic breast health consults with education on the lymphatic breast self-massage for improved circulation. Consultations about pure essential oils for emotional and physical health. Custom blends created for you. See ad, page 19.
CHIROPRACTIC GOLDEN SUN CHIROPRACTIC
Una Forde, DC • 952-922-1478 International Village Arcade Building 220 West 98th St, Suite 7, Bloomington
Call us: 763-270-8604 For more information: BoldExpressionsDigital.com 28
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NAtwincities.com
Quality chiropractic care. Experience holistic healing and gentle chiropractic adjustments that allow the nervous system to relieve such symptoms as headache, back, neck pain and numbness which allow your body to return to a state of balance and well-being. 25 years’ experience.
COACHING CHANNEL OF DIVINE WISDOM Nea Clare NeaClare.com Nea@NeaClare.com • 612-227-3854
You can have a personal audience with your guides and the Archangels and Ascended Masters. Get clarity. Take action. Feel connected. Book your session today and save 25%, using code: IAMWISE17. Or call Nea for a free consult. See ad, page 22.
COACHING COMPOSURE COACHING
Candi Broeffle, MBA, CPC Candi@ComposureCoaching.com 763-270-8604 ComposureCoaching.com Master your business so you can practice your passion. Business coaching for purpose-driven entrepreneurs to clarify your vision, build your confidence and create a soul-centered strategy. Call today for a free Discovery Session and get on your path to business success. See ad, page 24.
SOUL PURPOSE COACH & HOLISTIC HEALER
Barbara Brodsho, MA 612-444-9751 • BarbaraBrodsho.com Providing spiritual guidance to help live your purpose and thrive utilizing your soul’s Akashic Record. Discover your soul’s innate gifts, create a vocation that aligns with your soul’s passion, and gain new perspective, clarity and insight about your life’s challenges by understanding the lessons your soul chose to experience. Schedule a free discovery session to learn how to create a purposefilled life. See ad, page 14.
COLORPUNCTURE PSINERGY NATURAL HEALTH & HOLISTIC WELLNESS SchaOn Blodgett, CCP, BTAT 93 Little Canada Rd West - Ste. 100 Little Canada/Roseville 612-217-4325 • PsinergyHealth.com
Offering empirical & sciencebased natural health therapies including Esogetics/Colorpuncture, basic Ayurvedic Medicine, as well as spiritual/energy-based therapies like Access Consciousness Bars, I-Ching, reiki and more. See ad, page 13.
COMPUTER REPAIR PSINERGY TECH
André Thomas - A+ Certified 93 Little Canada Rd West - Ste. 100 Little Canada/Roseville 612-234-7237 • PsinergyTech.com “Do you have a sick Computer?” We Keep Computer Repair Simple. Onsite/In-Home or Office, Bring-to-Us Computer Repair Services. 2011-17 Angie’s List Super Service Award Winner. Local • Greener • Highly Rated.
DENTIST HEALTH CENTERED DENTISTRY N7915-902 St River Falls, WI • 715-426-7777 HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad, page 15.
NATURAL SMILES DENTAL CARE 4700 Lexington Ave N, Suite D Shoreview 651-483-9800 NaturalSmilesDental.com
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns.
PURE DENTAL
Dr. Amy Ha Truong 6230 10th St. N., Ste 520, Oakdale 651-731-3064 • PureDentalMN.com Pure Dental offers integrative, holistic, alternative and biological dentistry for your dental health. We take pride in providing quality, holistic dental care and service for our patients. See ad, page 20.
DENTIST SEDATION AND IMPLANT DENTISTRY 1815 Suburban Ave, St. Paul ToothBuilder.com 651-735-4661
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-of-the-art dental procedures that result in beautiful, long lasting smiles! We specialize in safe removal of infected teeth as well as placing ceramic implants and restorations. See ad, page 23.
TOOTH BY THE LAKE
1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad, page 25.
ENERGY HEALING EMOTION CODE HEALING
Master Hong Certified Emotion Code Practitioner 9672 63rd Ave N, Maple Grove 763-208-4246 or 914-708-9463 Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session only $35.
ENVIRONMENTAL HEALING SOUL WHISPERER: RELEASING LOST SOULS Annette Rugolo ReleasingLostSouls.com
Children and some adults have the ability to see the spirits that are living among us. Others will hear or see unexplained noises or movement. Read the first two chapters in my book for free at ReleasingLostSouls.com. I share many experiences that explain what’s happening and what can be done. See ad, page 19.
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INTEGRATED HEALTH
ESSENTIAL OILS AROMATHERAPY NATURE’S WAY Joyce Sobotta 715-828-0117 AromaTherapyNaturesWay.com
Education about pure essential oils and the lymphatic system available on my website. I offer consultations and custom blends that work synergistically for a wide range of emotional and health concerns. See ad, page 19.
GRAPHIC DESIGN
BHAKTI WELLNESS CENTER 7550 France Ave. S., #220, Edina 612-859-7709 • BhaktiClinic.com
Bhakti provides a holistic environment where independent practitioners come together to offer an integrative path to wellness; mind, body and spirit. Our providers offer chiropractic, energy therapy, massage, microcurrent therapy, acupuncture, psychotherapy and much more so that you can feel your best, remain healthy & thrive. See ad, page 7.
MACULAR REGENERATION
CAMPFIRE STUDIO
CASSANDRA ROSE, L.AC.
Ignite the possibilities of your next project by having Campfire Studio design it! Innovative, fullservice graphic design studio that takes the essence of a campfire—warmth, stories, community—and infuses it into every design project we do.
Cassandra specializes in Macular Regeneration, a program using Acunova and Micro-Acupuncture, microcurrent therapy, herbs and supplements to benefit degenerative eye diseases such as macular degeneration, retinitis pigmentosa, Stargardt’s, conjuntivitis, post-herpetic eye pain, dry eye and more. See ad, page 7.
Sara Shrode, Graphic Designer Minneapolis, MN 612-554-6304 • CampfireStudio.net Sara@CampfireStudio.net
612-564-8714 • RoseLAc.com Bhakti Wellness Center 7550 France Ave. S., #220, Edina
HEALTH FOOD STORES MASTEL’S HEALTH FOODS 1526 St Clair Ave, St Paul Mastels.com • 651-690-1692
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products and pride ourselves on stocking hardto-find items. See ad, page 14.
MASSAGE/STRETCHING Theodore Rick Active Isolated Stretching (AIS) International Village Arcade Building 220 West 98th St, Ste. 7, Bloomington HealingTaj.com • 763-913-6722 “I love massage, but too often it feels good temporarily and then the pain and tightness comes back again. I have found with AIS that by stretching and lengthening the fibers, almost like a yoga/massage that the pain doesn’t come back again,” Warren King.
ORTHOPEDIC ACUPUNCTURE & BODYWORK
License #1102359 • 763-600-6967 8600 Northwood Parkway, New Hope Providing a caring and supportive home for adults, no matter their abilities. With 28-plus years of experience, we offer a nurturing and family-like environment for up to four residents who are elderly and/or have developmental disabilities. Residents receive assistance with personal cares, meal prep and feeding assistance, medication administration, transfers and mobility, transportation and advocacy. We treat your loved one like family.
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FRAN BIEGANEK, MS, LP
Bhakti Wellness Center • 7550 France Ave. S. Suite 220, Edina 612-564-9947 • FranBieganekTherapy.com As a Licensed Psychologist and holistic practitioner, Fran works with clients to identify areas of potential growth, obstacles to growth, and processes that facilitate healing and transcendence of those obstacles. She provides traumainformed therapy that supports your goals of resiliency, healing and feeling better. See ad, page 7.
RADIO/PODCASTS AM950 THE PROGRESSIVE VOICE OF MINNESOTA AM950Radio.com
The only Progressive Talk Radio station in Minnesota. We strive to provide the best progressive programming available and feature national talkers Bill Press, Thom Hartmann, Stephanie Miller, Norman Goldman, and more. We are also dedicated to local programming that creates a community forum for important Minnesota Progressive issues. See ad, page 32.
HEALING TAJ
HOUSING - SUPPORTIVE BROEFFLE LATIMORE ADULT FOSTER CARE
PSYCHOTHERAPY
JOHN MONTES, L.AC.
SOLAR ALL ENERGY SOLAR
1264 Energy Lane, St Paul 800-620-3370 • AllEnergySolar.com All Energy Solar is a trusted leader in the solar energy industry. We provide clean, green, solar energy solutions for residential, commercial, agricultural, and government clients. Our team of industry professionals have been focused on providing long-term, trusted relationships since 2009. Our industry experience allows us to confidently handle every aspect of the solar process. See ad, page 3.
SPIRITUAL TEACHINGS
612-568-8889 • monteslac.com Bhakti Wellness Center, 7550 France Ave S., #220, Edina
ECKANKAR TEMPLE OF ECK
John is a licensed Acupuncturist, Medical Massage Therapist and Herbalist. With orthopedic acupuncture and body work he provides a whole-person approach to pain management taking into consideration mental and emotional health. His work is a carefully crafted balance between science and intuition. John is fluent in English and Spanish. See ad, page 7.
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life. See ad, page 3.
NAtwincities.com
7450 Powers Blvd., Chanhassen 952-380-2200 • Eckankar.org
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AM950 is the only Progressive Talk Radio station in Minnesota. We strive to provide the best progressive programming available. We feature national talkers Thom Hartmann, Stephanie Miller, Norman Goldman, Amy Goodman, and Brad Friedman. We are also dedicated to local programming that creates a community forum for important Minnesota Progressive issues. As one of the few independently owned radio stations in the country, we are proud to cover news, issues, and stories that are not carried by the corporate media. The talk radio format allows us to air diverse voices and challenge conventional and establishment thinking, all with the goal of creating progressive change in our community.
Weekend Lifestyle Shows
SATURDAYS 8AM - 9AM
SATURDAYS 9AM - 10AM
SATURDAYS 1PM-3PM
SUNDAYS 10AM - 11AM
AM950Radio.com
SUNDAYS 11AM-12PM
