September Seattle Natural Awakenings

E R F

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HEALTHY

LIVING

HEALTHY

PLANET

FOREVER FLEXIBLE Keep Joints Naturally Healthy

Melodious Meditation Music Can Calm Mind Chatter

Zero-Waste Lifestyle Ways to Make Far Less Trash

September 2018 | Seattle | SeattleAwakenings.com

SPECIAL

YOGA EDITION

Copper

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Natural device stops a cold before it starts

went away completely.” It worked again every time he felt a cold coming on and he hasn’t had a cold since.

He asked relatives and friends to try coming on. it. They said it worked for them, too, so he patented CopperZap™ and put it on the market.

Soon hundreds of people had tried it and given feedback. Nearly 100% said the copper stops colds New research: Copper stops colds if used early. if used within 3 Colds start when cold viruses get in days, if they still get the cold it is milder your nose. Viruses multiply fast. If you than usual and they feel better. don’t stop them early, they spread in Users wrote things like, “It stopped your airways and cause misery. my cold right away,” and “Is it supBut scientists have found a quick way to kill a virus. Touch it with copper. posed to work that fast?”

Pat McAllister, age 70, received Researchers at labs and universities one for Christmas and called it “one agree, copper is “antimicrobial.” It kills of the best presents ever. This little microbes, such as viruses and bacteria, jewel really works.” Now thousands just by touch.

That’s why ancient Greeks and Egyp- of users have stopped getting colds.

People often use CopperZap tians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.

Though skeptical, she tried it several Scientists say the high conductance times a day on travel days for 2 months. of copper disrupts the electrical balance in a microbe cell, destroying it in exclaimed. seconds.

Businesswoman Rosaleen says when Tests by the Environmental Protecpeople are sick around her she uses Coption Agency (EPA) show germs die fast perZap morning and night. “It saved me on copper. Some hospitals tried copper last holidays,” she said. “The kids had for surfaces like faucets and doorknobs. colds going around, but not me.”

This cut the spread of MRSA and other Some users say it also helps with illnesses by over half, and saved lives. sinuses. Attorney Donna Blight had inventor Doug Cornell an idea. When a 2-day sinus headache. When her he felt a cold coming on he fashioned CopperZap arrived, she tried it. “I am a smooth copper probe and rubbed it shocked!” she said. “My head cleared, gently in his nose for 60 seconds. no more headache, no more congestion.”

“It worked!” he exclaimed. “The cold Some users say copper stops nightADVERTORIAL ew research shows you can stop a cold in its tracks if you take one simple step with a

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One man said, “Best sleep I’ve had in years.” ly and for several days. Lab technicians

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CopperZap. No viruses were found alive soon after.

People have used it on cold sores and say it can completely prevent ugly outbreaks. You can also rub it gently on wounds, cuts, or lesions to combat infections. textured to improve contact. It kills protect you and your family.

Copper even kills deadly germs that have become resistant to antibiotics. If you are near sick people, a moment of handling it may keep serious infection away from you and your loved ones. It may even save a life.

The EPA says copper still works even when tarnished. It kills hundreds of serious or even fatal illness.

CopperZap is made in the U.S. of pure copper. It has a 90-day full money back guarantee when used as directed each CopperZap with code NATA3. Go to www.CopperZap.com or call tollfree 1-888-411-6114.

Buy once, use forever.

August 2018

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letter from publishers

HEALTHY LIVING HEALTHY PLANET

Hello Seattle,

As we approach the end of summer and the beginning of a new season, through both clear and smoky skies, we hope everyone is enjoying this beautiful city we live in. Each season brings transformation and rebirth to our world. It is a chance to make changes or transitions in our lives for self-growth and rejuvenation. Just as the trees shed their leaves, we too can shed anything we no longer want to carry.

This month we touch on our bodies, and specifically, the movement of them. Yoga is highlighted this month, as a reminder of the importance of our flexibility. It is easy to sit in a chair all day at work, which causes our muscles to tighten up and create unnecessary postures to form. Yoga is a wonderful resource for stretching our bodies and allowing for flexibility to take shape. Also, we take a look at food through sustainable fishing, healthy lunch box creations for kids, as well as a look at local farm-to-table recipes.

As the new owners of Natural Awakenings Seattle, we are very excited to announce that we will be having a launch party on September 29, from 10 a.m. to 5 p.m. at the Mobius Hall at Cascadia College, in Bothell, Washington. This will be a free event to the public with plans to make it an annual event. There will be booths of local health and wellness businesses, artisan crafts, food, music, yoga and movement classes, activities for kids, a labyrinth and guest speaker lectures.

Don’t forget to check out the calendar listings for upcoming events and the Event Spotlight on the upcoming NW Mind Body Spirit Connection on Camano Island.

We wish you all happy reading and a smooth transition into fall and back to school.

Lots of love, light and gratitude.

Scott and Lauren Dillon-Merrill

Scott & Lauren Dillon-Merrill, Publishers

cover photo This month's local cover photo was taken by Aesthetic Digital Design & Media; the model is Celina Williams.

Yoga is an

art and science of living. ~Indra Devi

SEATTLE EDITION PUBLISHERS Scott & Lauren Dillon-Merrill EDITOR IN CHIEF CREATIVE DIRECTOR Lauren Dillon-Merrill ASSIGNMENT & ARTICLES EDITOR Stacy Lynn Gilbert DIRECTOR OF OPERATIONS Mackenzie Schills CONTRIBUTING WRITERS Stacy Gilbert Emma Paduano Barbara Barnes MARKETING Aesthetic Digital Medial

CONTACT US Natural Awakenings - Seattle 10123 Main Place, Suite A Bothell, WA 98011 Ph: 206-818-5932 SeattleAwakenings.com

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman NATIONAL EDITOR Alison Chabonais MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert FRANCHISE DIRECTOR Anna Romano FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Scofield Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2018 by Natural Awakenings. All rights reserved.

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

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please 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.

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

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

Natural Awakenings is printed on recycled newsprint with soy-based ink.

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

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Contents 11 ZERO WASTE

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LIFESTYLE

Ways to Make Far Less Trash

14 MEDITATIVE MELODIES How Sound Deepens Meditation

20 FOREVER FLEXIBLE Keep Joints Naturally Healthy

24 WHY OUR BODY LOVES YOGA Gentle Poses Foster Flexibility

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26 TOP YOGA TRENDS Fusion Styles Offer Fresh Choices

29 YOGA MEETS LIFE’S ESSENTIAL QUESTIONS Tapping into Our True Nature

30 FARM-TO-TABLE A Love for the Ingredients

32 CHEF RICK MOONEN

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on Why Buying Sustainable Seafood Matters

ADVERTISING & SUBMISSIONS

33 BUILD A BENTO BOX LUNCH FOR KIDS

Pack Five Foods for Fun, Flavor and Health

HOW TO ADVERTISE To advertise with Seattle Natural Awakenings or request a media kit, please contact us at 206-818-5932 or email Hello@SeattleAwakenings.com.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Hello@SeattleAwakenings.com.

CALENDAR SUBMISSIONS Email Calendar Events to: Hello@SeattleAwakenings.com 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 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

DEPARTMENTS 6 news briefs 7 event spotlight 8 health briefs 10 global briefs 10 action alert 11 green living 12 community spotlight 14 healing ways 16 publisher spotlight

18 19 24 29 30

wise earth book corner fit body inspiration conscious eating 36 natural pet 38 calendar 39 resource guide September 2018

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news briefs

Beyond ME – Moving Beyond the Matrix Seminar Tour Coming to Seattle

Se•lyn Boutique to Carry Wedding Dresses and Accessories

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Location: 10124 Main St., Bothell. For more information, call 425482-2701 or visit SelynBoutique.com. See ads, pages 18 and 29.

D bride photo: JennaLynnPhotog.com

eginning in October, Se•lyn Boutique and Crystal Shoppe will carry wedding dresses, bridesmaid dresses and bridal accessories. Se•lyn has long been the home to beautiful ball gowns and dresses for formal affairs, so the leap to bridal seemed like the natural thing to do. Once in stock, the price range for dresses will run on a sliding scale from $150 to $2,000.

A bridal specialist will be available to create the full wedding dress shopping experience for future brides and bridesmaids. Everyone deserves to be pampered after all that planning, and the Se•lyn staff is excited to help friends and family find exactly what they need to be a part of the big day.

r. Richard Bartlett and Melissa Joy Jonsson are bringing the new Beyond ME – Moving Beyond the Matrix seminar tour to the DoubleTree by Hilton Seattle Airport, in Seattle, from October 20 to 23.

Dr. Richard Bartlett

Bartlett and Jonsson have been co-teaching the original Matrix Energetics (2003) together since 2008. While many others have attempted to copy and teach the core techniques taught by them, no one has been able to duplicate the unprecedented magic and mastery of this original Melissa Joy Jonsson morphic field, built and sustained together by these two special instructors.

For more than a decade, these techniques taught in the original ME seminars have proven easy and effective.

The foundational teaching principles embedded in the original ME morphic field remain timeless and accessible.

Students will be guided through the original foundational teachings of ME and will be taught the evolution of the techniques currently utilized by Bartlett and Jonsson in client sessions and daily life. Students will learn the basics of the time-tested techniques in ME, while also learning upgraded strategies to transform any pattern in reality.

Go beyond the techniques of The Two Point, Time Travel/ Parallel Universes, Archetypes, Frequencies, Templates, Modules and Windows. Open to more! Discover new Perceptual Reality Models.

Location: 18740 International Blvd. For more information, call 800-368-0973 or visit i-hrt.com. See ad, page 10.

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Your Business Call for info: 206-818-5932

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New Event Space in Bothell

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fter months of preparation, Omni Bothell, located at 10123 Main Place, Suite 1, in Bothell, will open in October as a community space for holistic classes and a gathering place for those interested in learning more or furthering their metaphysical journey.

Location: 10123 Main Pl., Bothell (north side of the Logsdon Bldg., facing the courthouse and police station). Free parking. Secondfloor location; not ADA accessible.

3 Petals Healing Accepting Clients in October

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fter taking a brief hiatus, 3 Petals Healing is now accepting new clients in October.

Owner Lauren Dillon-Merrill thinks that all things are interconnected. This belief, along with her appreciation for the natural world, laid the foundation for the work she does with crystals.

Dillon-Merrill is a certified practitioner of esoteric healing and has been a practicing energetic healer for over a decade.

She is passionate about using energetic modalities to help her clients find the tools they need to restore inner balance and a sense of well-being. She uses a John of God specialized crystal bed to heal, cleanse, balance and recharge the body’s energy to create deep relaxation.

Location: 10123 Main Pl, Bothell. To schedule an appointment, email Info@3PH.com. For more information, visit 3PetalsHealing.com. See ad, page 31.

Seattle Natural Awakenings Wants to Hear from Readers

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he team at Natural Awakenings Seattle is working on a new section of the magazine in which we travel to unique and fun places in our community, and we would like to hear from our readers.

Those that have traveled to a beautiful place in the Pacific Northwest can let us know about it. We also want to hear from local tourism spots and collaborate with tourism boards to bring more people out to the places that make living in Washington so special. We want to help create community and spread the word about the amazing things to do and experience in our own backyard.

To submit a destination or a travel proposal, email to Hello@ SeattleAwakenings.com.

event spotlight

Uniquely Building Community on Camano Island

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he NW Mind Body Spirit Connection event will be held on Camano Island from 10 a.m. to 4 p.m., October 13, at the Camano Center, featuring speakers, demonstrations, classes and exhibitors working in a broad range of traditional and alternative approaches to health and wellness.

An after-party from 4 to 7 p.m. will include wine tasting, live music and cooking demonstrations.

Proceeds benefit the Stanwood Camano Food Bank.

Wellness events continuing on October 14 around the island will include a community labyrinth installation at Camano Commons; a labyrinth talk at the Camano Library; Beach Walk & Chakra Talk with Dena Marie at Cama Beach State Park; sound bath at Movement Arts; Zip & Zen at Canopy Tours NW; and more.

At the NW Mind Body Spirit Connection, it isn’t unusual to see a group of people taking in a Tibetan singing bowl demonstration, participating in a session of Laughter Yoga or enjoying a chakra-inspired fashion show. In fact, it’s quite normal to find an event geared toward bringing together practitioners and those interested in health, well-being and the healing arts. If walking through a labyrinth sounds like an exciting venture, then the NW Mind Body Spirit Connection is the place to visit.

Since 2014, it has grown from an annual event to three events a year in different locations, including Camano Island, Lynnwood and Bellevue. Gayle Pickens, the owner and director, fondly reminisces, “For the first event, we had many local businesses participate. We brought together a group of people covering a very wide range of holistic health and wellness, and we had it at the Camano Center, on Camano Island. It was all very magical. People made connections, the public came in and we had speakers and classes that people really enjoyed.”

Working with her friend and fellow event planner, Patti Pontikis, they hatched a plan to create a platform where professionals from the healing arts and health and wellness could have the opportunity to network and share their skills. “One of the things we didn’t expect were the connections it fostered between practitioners. Many practitioners don’t have much time to connect within the healing community, and they really found it beneficial to have others in their field all in one place,” enthuses Pickens.

Free admission, with food and beverages available for purchase.

After-party tickets: $15. Location: 606 Arrowhead Rd., Camano Island. For more information, visit NWMindBodySpirit.com. See ad, page 3.

September 2018

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health briefs

Acupuncture reduces autism scores, according to a new meta-analysis of 27 clinical studies of 1,736 children.

Researchers from Kyung Hee University, in the Republic of Korea, found that whether acupuncture was used alone or combined with other therapies, it improved outcomes for children with autism spectrum disorder as measured by the Childhood Autism Rating Scale and the Autism Behavior Checklist, without causing adverse side effects.

Bjoern Wylezich/Shutterstock.com

Acupuncture Alleviates Autism in Children

Meditation Improves Long-Term Cognition

Pavel Shlykov/Shutterstock.com

Cognitive gains that people experience from an intense meditation retreat can persist for at least seven years and slow age-related cognitive decline, a new study shows. Researchers from the University of California at Davis followed up with 60 people that had participated in a three-month retreat in which they meditated in a group and alone for a total of about eight hours a day.

Immediately afterwards, the meditators showed improvements in holding sustained attention— the ability to stay focused on a task or object—a key measure of cognitive function. Seven years later, researchers found that those significant gains were partly maintained, and that older participants that diligently practiced meditation didn’t show typical patterns of age-related attention declines.

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September 2018

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Sunny Success

New Solar Capacity Outpaced Other Fuel Sources

A United Nations-backed report, Global Trends in Renewable Energy Investment 2018, reveals that the world invested more in solar power than any other single energy technology in 2017 and installed more new solar capacity than all other energy sources combined, including fossil fuels.

The report tally saw investors committing $279.8 billion to renewable energy overall, excluding large dams, and $160.8 billion to solar specifically.

United Nations Energy Programme head Erik Solheim explains, “The extraordinary surge in solar investment shows how the global energy map is changing and more importantly, what the economic benefits are, including the creation of more better-paying, higher-quality jobs.”

China, the leader in solar and renewable investment, was responsible for more than half of the 98 gigawatts of solar capacity added last year and 45 percent of the dollars invested in renewables overall. The U.S. was second, investing $40.5 billion in renewable energy. Mexico, Australia and Sweden increased their commitments by substantial amounts—810 percent, 147 percent and 127 percent, respectively—with all three countries ranked in the top 10.

Action Alert

Migratory Birds Threatened by Rule Change

A coalition of national environmental groups led by the National Audubon Society filed a lawsuit in May against the U.S. Department of the Interior challenging the federal administration’s move last December to eliminate longstanding protections for waterfowl, raptors and songbirds under the 100-year-old Migratory Bird Treaty Act (MBTA).

The intent is to weaken enforcement on businesses, municipalities and individuals to prevent “incidental” deaths of birds, which would lessen requirements for their protection from electrical power lines, towers, buildings and other hazards.

The risk of liability under the MBTA has provided incentives for the oil and gas industry, wind energy development companies and power transmission line operators to work with the U.S. Fish and Wildlife Service to minimize bird deaths.

The new policy eliminates these incentives to reduce and mitigate foreseeable impacts of operations on migratory birds.

“One of the first conservation laws, the MBTA sparked 100 years of conservation leadership in this country,” says Sarah Greenberger, Audubon’s senior vice president of conservation policy. “It defies all facts for the Department of the Interior to suggest that this law is somehow broken when we have a century of evidence that says otherwise.”

Urge senators and other representatives to uphold the MBTA via an easy form and single click under the Take Action tab at Audubon.org.

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BLFootage/Shutterstock.com WEB-DESIGN/Shutterstock.com

global briefs

Elizaveta Galitckaia/Shutterstock.com

green living

ZERO WASTE

LIFESTYLE

Ways to Make Far Less Trash

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by Avery Mack

n manufacturing, a zero waste policy means designing products so that all resources are used or reused. It’s a concept Bea Johnson, author of Zero Waste Home: The Ultimate Guide to Simplifying Your Life by Reducing Your Waste, embraced for her family a decade ago in Mill Valley, California. “My goal was to simplify our lives,” she says. “We found a zero waste lifestyle isn’t what we expected; it’s better. It’s good for the environment and for our family.”

Johnson reports achieving 40 percent savings in annual household costs. “Voluntary simplicity has also changed our daily routines. Simple living focuses on experiences versus things, and we find we have more free time,” she says. “Our minimalist wardrobes now fit into carry-on bags for travel.”

A Doable Personal Goal “Don’t expect to reach zero. Go for zero-ish,” counsels Celia Ristow, a freelance writer who blogs at Litterless.com. In 2017, Ristow and two friends, Moira Kelley and Bailey Warren, started a grassroots group called Zero Waste Chicago to raise awareness and connect locals with needed resources to reduce trash.

“We speak at grocery stores, community events, schools, colleges and to employees on their lunch hour. We love how responding readers send suggestions and outlets for reusing items,” says Ristow.

Local efforts can take off when people find like-minded others through using hash tags like #zerowastechicago on Instagram, search for a local blogger or host a mini-meet-up in a grocery that sells in bulk or at a coffee shop that uses ceramic cups or no plastic stirrers.

Similar grassroots organizations are active in Colorado (EcoCycle. org/home) and Seattle (EcoCollectiveSeattle.com).

“Zero waste seems difficult to imagine in the U.S. People think change is costly and time-consuming,” Johnson says. “My vocation is to shatter these misconceptions. Follow the 5 R’s: refuse what you don’t need, reduce what you need, reuse, recycle and rot. Refuse single-use plastics and junk mail, reduce the volume of clothing items and sports equipment, buy used, recycle the unwanted and compost (rot) food waste, lint, hair and floor sweepings. It’s not that complicated.”

Due to her experience, Johnson can now store a year’s worth of waste in a pint-sized Mason jar. “Inside is deteriorated foam from headphones, a dental retainer, silicone caulk from the sink, fruit and veggie stickers, clothing labels, plastic mini-bumpers from cabinet corners I replaced with felt and a plastic-coated spike from the dishwasher,” she says. “I’m still amazed when people have a use for something I don’t want or need. Start by saying no to flyers, freebies, party favors, business cards, plastics, excessive packaging and junk mail. Accepting them creates more. Refusing such clutter is the first rule to a less wasteful lifestyle.”

Kathryn Kellogg, the Vallejo, California, author of the Going Zero Waste blog and a content creator for Pela Case, a Canadian eco-friendly smartphone case maker, offers many zero waste swaps. “I use silicone cupcake liners instead of paper, bar soap in lieu of plastic-packaged body wash and make my own lip balm.” She also has alternatives for sponges, plastic wrap, cooking pans and toothbrushes. Consider her 31-day challenge at GoingZeroWaste.com/31-day-video-challenge. She notes, “Since I started working toward zero waste, I have more confidence, am able to speak up about less waste and am mindful when I shop.”

A World View In May, Johnson toured 16 countries in 17 days giving presentations. “Surprisingly, we often had to open another room because interest was higher than expected. In Russia, they broadcasted my talk to 17 cities,” she says.

Johnson learned that many countries have no waste collection or recycling programs. Plastic bottles, bags and trash litter many landscapes. “Life in the United States is different. Here, we have bigger houses, need more and create more waste. Elsewhere, grocery shopping is done daily instead of weekly, produce is local, seasonal and sustainable instead of imported,” she observes. “In a way, it’s easier to go zero waste there because they’re using just what they need. Everyone deserves a place to live and life’s necessities. Past that comfort level, it’s excess.”

Johnson sees rapid changes underway in consumer thinking and is hopeful looking forward. “I don’t want to tell others how to live. I just want to share our experiences. The United States’ example has a huge impact worldwide. Zero waste is the necessary lifestyle of the future, and it begins at home.”

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

September 2018

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community spotlight

When compounding bioidentical hormones for different customers, they can mix several hormones together in a specialized dosage just right for an individual’s needs.

Woodinville Pharmacy staff

Woodinville Pharmacy Customized Medication for People and Animals

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by Stacy Lynn Gilbert

ot many people are aware of what compounding pharmacies can offer, but for those that do, their services are irreplaceable. Betsy Faulkner, a local pharmacist and owner of Woodinville Pharmacy, knows just how far her customers will travel to receive their specialized prescriptions. “We don’t just serve Woodinville. We have people that come from Redmond, Seattle, and all over Snohomish County. We have customers that have been here for years, and even when they move away, they somehow find the time to visit us,” she says.

Faulkner bought Woodinville Pharmacy in 2003, but it has been an established independent pharmacy since 1990.

She still employs many of the original staff.

For Faulkner, being a pharmacist runs in the family. “My father was a compounding pharmacist and owned three pharmacies up in the Everett area, Renton and Skagit Valley. He really enjoyed doing it for years,” she shares. “I started working for him in the 1980s. It’s always been a family business. I love that we work so closely with our customers and their doctors. We know most of our customers by name.”

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Woodinville Pharmacy also offers compounded veterinary medicine for large and small animals. “We work with many local vets and make things for animals that aren’t commercially available.

It keeps our job a lot more interesting.

We are specially trained in compounding for veterinary specialists to treat animals from dogs, cats, kangaroos and lizards to hamsters, guinea pigs and birds. There isn’t anything commercially available to treat an animal that weighs five grams, so we will make it and flavor it for the right critter,” notes Faulkner.

Animals’ needs and what they will accept depends much on their comfort level and taste. Because of this, they offer unique dosage forms in liquid suspensions, capsules or transdermal ear gels that can be applied directly to the inside of a pets’ ear.

To cater to an animal’s varying taste buds, they can flavor any medication as beef, chicken, tuna, liver, fish, peanut butter, fruit and more, keeping both the pet and their owner happy.

The same specialized approach applies to their human customers, whether it is someone that is allergic to dyes or

for a newborn or child that can’t swallow things like a pill. “A lot of what we do is also natural medications that can’t be patented, like bioidentical hormones. We make them into forms that are more easily absorbed by the body,” she explains. When compounding bioidentical hormones for different customers, they can mix several hormones together in a specialized dosage just right for an individual’s needs. This special dosage can be made in the form of gels, creams, capsules, sublingual drops, suppositories and troches.

“People should not be afraid to ask their doctor for customized care or to get something individually made for them.

For a lot of doctors, it’s thinking outside their box, but they are usually ready to help their patients in any way they can,” she says. What sets Woodinville Pharmacy apart from most compounding pharmacies is that they are set up to bill insurance companies. Faulkner reports, “It can take the headache out of it for the customer. It’s nice to have a place where you can come in and pay your co-pay.”

Woodinville Pharmacy is located at 17000 140th Ave. NE, Ste. E-101, in Woodinville.

For more information, call 425-485-2900 or visit WoodinvillePharmacy.com. See ad, page 10.

Bioidentical Hormones

The Natural Solution to Menopause and Manopause

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by Jonathan Manoukian

enopause is the stage in a woman’s life when monthly periods end and the production of female sex hormones like estrogen and progesterone begin to decline.

Menopausal symptoms experienced in this stage can be classified as mild, moderate or severe. Symptoms may include hot flashes, sleep disturbances, vaginal dryness and mood changes.

Manopause, also known as male menopause, is a similar stage in men’s lives. It occurs when there is a drop in the male sex hormone testosterone. Men typically have a slower and more subtle hormonal decline, and develop symptoms over a period of time. Symptoms may include a decline in sex drive, erectile dysfunction, loss of body muscle and mood changes.

Both affect millions of people alike. Mass-produced synthetic hormone therapy such as pills, patches and creams target large populations, but they are not customized to address an individual patient’s needs and symptoms. This is where bioidentical hormones play a role in customizing hormone therapy.

The difference between bioidentical hormones and synthetic (artificially produced) hormones is their chemical structure and source. Bioidentical hormones are identical in structure to the hormones made by the human body. The human body easily recognizes and allows them to mimic the functions of hormones that are produced in our bodies. In addition, bioidentical hormones come from natural plant sources before being optimized in the pharmacy for individual use.

In contrast to bioidentical hormones, synthetic hormones are often derived from pregnant horse urine. However, most estrogens found in horses are not naturally produced by humans and when used with synthetic progestins may cause an increased risk of breast cancer, according to The Women’s Health Initiative (WHI), a long-term national health study focused on disease prevention in postmenopausal women.

Other synthetic hormones are made by adding side chains to natural substances in order for the product to be patentable by a manufacturer. These side chains are also what often leads to the side effects experienced when taking synthetic hormones.

Jonathan Manoukian is a pharmacist intern at Woodinville Pharmacy. See ad, page 10.

Tune in Every Friday from 8–9 am on KKNW 1150 AM! August 2018

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Meditative Melodies

How Sound Deepens Meditation

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by Dudley Evenson

hen life is stressful, we know we need to relax. The question is how. Many wonderful ways involve combining music with a meditation practice. Although we can’t always control our surroundings, we can learn to control how we react to and internalize what happens around us.

On the value of meditation and mindfulness, Jon Kabat-Zinn, founder of the Center for Mindfulness in Medicine, Health Care and Society, at the University of Massachusetts Medical School, observes, “When we do studies of this, we find we can change our brains. We can change our relationship to our emotions. We can change our relationship to the actuality of things in ways that are healing. The immune system responds.”

Because sound affects us on all levels—emotional, mental and physical— combining musical processes with our meditation practice can be highly effective in easing stress. Cultures worldwide have long used music to lift the spirit and enhance meditation and healing.

Choosing Meditation Music Choose recorded music that helps calm mental chatter. Here are some criteria.

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4 Slow rhythms. These entrain bodily systems, including the heartbeat, pulse, digestion, respiration and muscle functioning, to a more natural rhythm.

4 Natural sounds. They give a sense of peace.

4 Nurturing tones. Typically, these are clear, warm and gentle.

A simple way to begin breath work is by taking a fast, full inhalation, followed by a long, slow exhalation. With practice, both breath control and stress levels will improve.

Vocal Toning This uses the human voice to produce elongated vowel tones or humming sounds that can empower meditation. It also slows and lengthens our exhalation by putting a brake on the breath.

Begin by taking a deep breath and then, with the mouth open, make a simple vowel tone such as ahh or ohh. With the exhalation pushing out a sound, the tone follows naturally.

Mantra and Chant

Here are several self-generated ways to further enhance meditation.

Mantras can keep the demons of our monkey mind from distracting us. The word means “mind protection” in Sanskrit.

A mantra is characterized by a short sound or phrase that carries a vibration and frequency that extends beyond the simple meaning of the words. Using mantras can help overcome mental chatter, de-stress and set us up for an expansion of consciousness.

Dr. Herbert Benson, founder of the Mind/Body Medical Institute at Harvard Medical School, in Boston, documented a phenomenon he named “the relaxation response”. His research discovered that those that repeated mantras for even 10 minutes a day experienced physiological changes—a reduced heart rate, slower metabolism and lower stress levels, all of which allow the body to return to a more natural state of wellness.

Controlling Breath

Singing Affirmations

4 Uplifting, not gloomy. The music should give rise to a sense of joy and beauty.

4 Absence of hooks and refrains; avoid repetition and familiarity that engage the analytical mind.

4 Flowing. It is soothing and feels akin to nature.

4 Sub-audio frequencies. The presence of these is an optional way to entrain brainwaves to an alpha or theta state that allows relaxation and healing to occur.

4 Intention. It’s important for both the musician and listener.

We can live without food for weeks and water for days, but breath for only minutes.

Research led by Carnegie Mellon University’s David Creswell found that

wavebreakmedia/Shutterstock.com

Because sound affects us on all levels— emotional, mental and physical—combining musical processes with our meditation practice can be highly effective in easing stress.

healing ways

people using self-affirmation also can protect against the damaging effects of stress on problem-solving performance.

An affirmation is a positive statement spoken in the present tense asserting that a desired goal is already achieved. With sufficient repetition and focused intention, declaration becomes reality. Adding a melody to our affirmation and singing it repeatedly enhances its power.

Mind-body expert Dr. Deepak Chopra agrees, stating, “Music helps to take the affirmations to a deeper level of the mind so that a process of emotional and spiritual transformation can start.�

We are constantly affirming in our mind what we believe. With perseverance, repetition and steadfast belief in them, the words of our affirmations become a part of us. Before long, we notice we are achieving what we may have previously thought was impossible. Accessing the rich array of music and sound modalities available can help deepen meditation, decrease stress and allow us to benefit from a higher and much improved quality of life.

Dudley Evenson and her husband, Dean, are sound healing pioneers who have produced award-winning music since 1979 through their label, Soundings of the Planet.

Their new book is Quieting the Monkey Mind: How to Meditate with Music. Learn more at Soundings.com.

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Caryn Boyd Diel | 505-670-3538 Offices in Bellingham and Mt. Vernon www.AmethystbytheSea.com. www.WhiteCloudInstitute.com September 2018

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publisher spotlight

Natural Awakenings Seattle New Publishers Scott and Lauren Dillon-Merrill

by Stacy Lynn Gilbert

F

or every partnership, there is always an origin story. When Scott Merrill and Lauren Dillon met, little did they know that someday they would share a marriage, two children and several do-it-yourself businesses busy enough to make anyone’s head spin.

When asked how they met, Lauren smiles and turns a slight shade of pink. “Scott has been my husband of eight years, but he has been my undeniable partner in crime for 10, the peanut butter to my jelly. I seriously couldn’t do what I do without him, especially create our two kids, Sebastian and Hayden. I am so thankful he saw past our first awkward encounter to make me his wife,” she laughs. “My girlfriend was rather tipsy and got us kicked out of where Scott was working. I remembered him, and I wanted another chance. I was extremely hesitant to go back to a place I had been kicked out of, but my persistence paid off. I asked him to go to a movie with me, and he actually said yes! We were inseparable after that.”

Now a family, as well as business partners, the Dillon-Merrills open up about their unique working relationship, and the story of how they became the new publishers of Natural Awakenings Seattle. “We moved to Washington when Lauren was four weeks pregnant with our son, Sebastian, and I eventually got a job working at Play Network, an audio and video licensing company in Redmond,” says Scott. Lauren learned quickly after giving birth that she wasn’t built for being a stay-at-home mom.

“When I had Sebastian, I started 3 Petals Healing, and when I had my second child, Scott and I started Se•lyn Boutique and Crystal Shoppe. If we didn’t have children, I don’t know if we would’ve been on the same path that we are now,” says Lauren. “It makes such a big difference to have Scott on my side. Even when we haven’t always agreed on certain things, whether it be about our kids or a business decision, there has never been a time where I felt like I couldn’t pick up the phone and call him for help.”

Scott agrees that every venture they take on seems to be inspired by the love they share for their children. “The kids motivate me for almost everything I personally do in life. Because of them, I have to get up and come in and try my best. We just want to live a great life, and we’ve been given amazing opportunities,” he says. “I decided to take off work when our daughter was born, and because we received an opportunity to rent a storefront on Main Street, in Bothell. We worked out of our house in Kirkland 16

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getting the store ready to open. We were ordering clothes and setting up inventory and everything! It was a madhouse, but it was fun.”

Se•lyn Boutique and Crystal Shoppe opened in December 2016.

Scott would oversee operations and do what had to be done on any given day, but once the store got up and running, he decided to go back to school to get a master’s degree online while Lauren stayed with the store.

Scott finished his program at the end of August, adding a Master of Science degree in Entertainment Business to his Bachelor of Science degree in Recording Arts.

Lauren graduated from Full Sail University with a Bachelor of Science degree in Digital Arts and Design. “Among other things, I consider myself a photographer, a designer and an energetic healer, and I find joy channeling my creativity through 3 Petals Healing and Se•lyn Boutique and Crystal Shoppe. 3 Petals Healing is where I do my healing work, and Se•lyn sells specialty crystals, rocks and minerals, as well as designer jewelry and clothing,” says Lauren.

Their wish for their companies, especially with Natural Awakenings Seattle, is to spread love and light, and inspire individuals to connect back to their spiritual centers. “We’ve found a way to honor all parts of ourselves through what we do daily for work, and we wouldn’t trade it for the world,” says Lauren.

Lauren and Scott had been talking about buying the Seattle Natural Awakenings franchise early on when they first moved to Washington, but the time never seemed right until recently.

“We had been advertising in Natural Awakenings Seattle for our other two businesses for about three years,” says Scott. “Owning the magazine is a seven-year contract, and the previous owner’s contract was coming up and she approached us to buy it.”

They decided to take the plunge, and bought Seattle Natural Awakenings and have now officially owned the magazine since July. While Lauren spreads her time amongst 3 Petals Healing, Se•lyn Boutique, and Natural Awakenings, Scott has decided to take on the magazine full-time. “The magazine has become really important and special to me. The idea of building a community that caters to organic, sustainable and eco-friendly businesses really excites me. I hope we can help people’s businesses grow, and I can use a lot of what I’ve been learning through my education and running our own small businesses to improve the reach of the magazine,” says Scott excitedly. “I feel

like my toolbelt is nice and full now, and I think this magazine is a wonderful opportunity for me to really do something that makes a difference in my community.”

“We are learning the hard truth that doing everything at once isn’t a sustainable way to live, but boy, is it a hard habit for us to kick. We started a new business along with the birth of each of our children, then added running a magazine.

You might think we are gluttons for pain, but really we’re just optimistic,” says Lauren.

“I’ve accepted the term entrepreneurs,” chuckles Scott. “I didn’t know how to feel about it at first, but I’m okay with it now because that’s exactly what we are.

We moved here from Florida. All of our family lives 3,000 miles away, and we have two small kids and a lot of drive and motivation. I grew up in a family where my dad had his own business and my mom worked with him, and they got along really great together. I think seeing that helped me understand that it’s possible, and that Lauren and I could do all this.”

As if running two businesses, several side projects and a magazine isn't enough, in October the Dillon-Merrills will be starting yet another exciting new venture, the Omni Bothell Center. “We are opening an events center because one of the top 10 things Bothell needs is an event space,” says Scott. “We are in a good location for that service. It’s going to focus on hosting sound

baths, yoga, meditations, guest speakers and some corporate events. To us, the word Omni encompasses all of us, and we look at everything like we are all one here, working together, all connected—so Omni represents that connection of all humanity being one.”

Taking a deep breath, Lauren says, “Things get complicated when you have two kids. It feels like we never have time for each other anymore, but Scott reminds me this is just a phase while our children are young. He will be with me while I order clothes, when I have to move around the store. Even when he grumbles about it, I know that he will still come and help out because that is just the kind of man he is. I never take that kind of loyalty and commitment for granted, and that’s how I know we’ll be okay.” Scott smiles and puts his arm around Lauren. “Being business partners with your significant other is difficult, but you learn as you go. I find it helps when you have respect for each other and know that you are both working towards the same goal,” says Scott. “That is really what keeps us together, just moving forward one day at a time.”

To find out more about Scott and Lauren Dillon-Merrill’s businesses, visit SeattleAwakenings.com, SelynBoutique.com or 3PetalsHealing.com. To contact Scott and Lauren, email Publishers@SeattleAwakenings.com.

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September 2018

17

wise earth

Gem of the Month: Aragonite

by Emma Day

D

erived from the Aragon River, in Spain where it was first discovered in 1788, aragonite is an underappreciated metaphysical marvel made up of calcium carbonate that forms under both physical and biological processes, such as precipitation from marine or freshwater environments.

It is a special mineral and collectable that can be enjoyed for its collectability, beauty and metaphysical properties.

Not only is aragonite found on the thin exterior lining of pearl, but multiple layers of aragonite give abalone shells their pearly luster, as well. Its soluble calcium attributes play a key role in the preservation of many marine shells, snails and even

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coral fossils. As time passes, aragonite recrystallizes to a more stable variety of calcite and allows the preservation of materials until the time of discovery.

Overall, the energy of aragonite is gentle and stabilizing, while simultaneously being a strong tool for metaphysical healing and meditation because of its clarifying, motivationally stimulating and mentally energizing properties. Fostering the energies of nurturance, trust, tolerance and clarity while meditating with aragonite may initiate the uplifting of heavy, stressful or oppressive energies. Consider the following invocation while meditating: “I create balance and harmony within myself as I go forward with the healing of my emotional body.�

Wearing aragonite in the form of

jewelry is also a powerful way to enjoy the stone. Sometimes overlooked for flashier gemstones, aragonite emits softness and warmth that can make for energetically restorative and casual jewelry pieces. Its gentle yellow and orange hues have been traditionally used to make jewelry for young adults to shift away from habits of procrastination and influence patience, responsibility and empowerment.

Its color spectrum ranges widely, from colorless, gray, yellow, pink, red, purple, orange and green, as well as brown aragonite star clusters, or blue or white aragonite from Greece.

Emma Day is a local writer and rock and mineral enthusiast currently enrolled at the Gemological Institute of America, and has been personally collecting and researching gems, jewelry and minerals for more than half a decade.

book corner

A Year of Living Kindly

Author Donna Cameron Shares about Her New Book

by Stacy Lynn Gilbert

D

onna Cameron, local writer and author, started a blog in January of 2015 because she had always been interested in the concept of kindness and what it meant to live a kinder lifestyle. “I often settled for being nice, and for many years I just remember thinking, ‘I want to be a kind person, not just a nice person,’” she says.

Donna Cameron

Cameron built a meaningful career working for nonprofit organizations and causes, but she started to wonder what the world could be like if people lived each day with the intention to be kind on a microlevel. “I’m a bit nerdy, so I did a lot of research on the benefits of kindness. I love the science of kindness, the proof that it is more than just a feel-good thing,” she explains.

After actively practicing kindness for 365 days, Cameron decided to write a book, A Year of Living Kindly, about her experiences. “When I think of self-help books, they are often by somebody who thinks they have found the answers, and they try to tell everyone else exactly how to live. That’s not a book I want to read, and that’s not a book I want to write,” she says.

“What I tried to do was write a book that I would’ve liked to have as a companion while I was having my year of exploring kindness. I’m hoping that by thinking about some of these ideas, people will think, ‘Hey, I can do that!’ I want the readers to customize the book to fit them, rather than try to fit themselves to the book.”

While living her year of kindness, Cameron discovered that being kind isn’t always the easiest thing to do, nor is it always our first reaction to a tense situation. She suggests, “We tend to knee-jerk react to things. If we could just learn to pause, there is so much power in a pause.” Learning how to pause gave Cameron the time to ask, “What would the kind response be in this situation?”

Another skill she learned while practicing kindness is the power of curiosity. “Bringing curiosity to a situation often helps us withhold judgement and ask, ‘I wonder why this person behaved in this way?’” Cameron says, “It can seem impossible to be both curious and unkind at the same time, because curiosity opens up so many more possibilities.”

The book will be released on Sept. 25 by She Writes Press. For more information, visit AYearOfLivingKindly.com.

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Identification Helps

The term “arthritis” can conjure images of aging cartilage worn thin by years of overuse. Yet this common type, known as osteoarthritis, is just one of many joint pain culprits. Rheumatoid arthritis, which manifests in swelling and pain in the hands, wrists, feet or toes, arises when the body’s immune system attacks

Forever Flexible Keep Joints Naturally Healthy

by Lisa Marshall

Creaky knees, sore hips, shoulder pain or a stiff neck can be a thing of the past.

T

hirty-seven percent of American adults 18 and older suffer from arthritis—a catch-all term for a dozen varieties of joint disease—according to the nonprofit Arthritis Foundation.

One in two men and two in three women 65 or older may have it, estimates a recent Boston University study. Due to increasing obesity rates and autoimmune disorders, it’s also impacting 8 million Millennials, reports the U.S. Centers for Disease Control and Prevention.

“I’m seeing higher rates, more severe cases and more of them in younger people.

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It’s an epidemic no one is talking about,” says Dr. Susan Blum, a Rye Brook, New York, physician and author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally.

About 65 percent of patients try to treat joint pain with daily anti-inflammatory drugs that can damage the stomach and kidneys. Many work and exercise less due to pain, making arthritis the leading cause of disability. More than 1 million undergo expensive, risky surgeries annually, with hip and knee replacements performed twice as often now as in 2000.

itself, destroying tissue around the joints.

Spondyloarthritis inflames the spine and sometimes the eyes and gut. Infections like Lyme disease, parvovirus and hepatitis B can also ignite arthritic joint pain.

Inflammation may exacerbate them all, so an anti-inflammatory program can typically provide relief, says Blum. Serious forms might require more aggressive treatments; a visit with an integrative clinician is an important first step.

Get Weight in Check

About one-third of obese people have arthritis, and research shows that with every pound lost, joint pain diminishes— the lighter the load, the less the pressure on joints. A Wake Forest University study of knee osteoarthritis patients showed that with each 10 pounds lost, 40 pounds of pressure is lifted from the knee.

Lightspring/Shutterstock.com

Although conventional medicine maintains that drugs, surgery and reduced activity are inevitable, a new generation of clinicians disagree. They’ve seen how by losing weight, fighting inflammation with wholesome food and supplements, exercising smart and exploring science-backed integrative therapies, patients can manage the root causes of joint pain and find relief.

“We have many tools at our disposal to halt or slow the progression of arthritis so most people never have to have surgery,” says Doctor of Naturopathy Casey Seenauth, a staff physician at the Southwest College of Naturopathic Medicine Pain Relief Center, in Tempe, Arizona.

“But it’s not simply about the load on the joints,” says Blum.

Fat cells release compounds called inflammatory cytokines, which can boost inflammation and pain. And new research from the University of Rochester, in New York, suggests that obesity may also impair the gut microbiome (beneficial bacteria lining the gastrointestinal tract), further exacerbating arthritis.

“There is no doubt that the gut bacteria are involved in the onset and perpetuation of inflammation and pain in arthritis,” says Blum.

When researchers fed mice the equivalent of a “cheeseburger and milkshake” diet for 12 weeks, doubling their body fat, they found more pro-inflammatory bacteria in their colon, more cartilage deterioration than in lean mice and more inflammation in their knees.

design36/Shutterstock.com

Healing the Gut Heals Joints

Blum explains that dysbiosis, an overgrowth of harmful bacteria in the intestinal tract, can damage its fragile lining, allowing bits of bacteria to enter the bloodstream and ignite an autoimmune response. Dysbiosis can be kick-started by antibiotics, drugs like proton pump inhibitors, bad diet or stress, says Blum, who battled autoimmune arthritis after her son had a traumatic accident.

For curbing arthritis through the gut microbiome, the science is young. A few small human studies conducted in China and Finland suggest that ingesting specific strains of Lactobacillus (including casei, acidophilus, reuteri and rhamnosus) and Bifidobacterium (bifidum and infantis) may decrease inflammation and pain associated with arthritis.

In the University of Rochester study, overweight mice fed prebiotics (indigestible fibers that good bacteria feed on) had less arthritis progression.

Blum recommends taking antimicrobial herbs like oregano oil to heal a gut overgrown with bad bacteria and a highquality probiotic supplement to replenish good bacteria. She also suggests ditching processed food and products with refined sugar, along with known allergens like gluten, soy and dairy, which can spawn inflammation. Avoid nightshade vegetables like tomatoes, potatoes and peppers,

which anecdotally have been suggested to aggravate joint pain. Overall, strive for a plant-based diet high in fiber, colorful, antioxidant-rich vegetables and “good” fats. One recent Michigan State University study found that when osteoarthritis patients switched to a plant-based diet for six weeks, they experienced less pain than those in the meat-eating control group.

Exercise Smart

When joint pain begins to flare up, a carefully chosen workout may be exactly what’s needed for relief. A.J. Gregg, a chiropractor in Flagstaff, Arizona, says, “There is an element of ‘use-it-or-lose it’.” The proper

exercise depends partly on which joints are affected. He notes that properly executed strength training exercises like lifting weights can stabilize muscles around joints, easing strain and preventing arthritis from accelerating. Low-impact aerobic exercises like cycling or swimming can fuel the production and flushing of fluids through the joints without overloading them. Tai chi can improve range of motion. Even running, long falsely maligned as a precursor to arthritis, can help prompt cartilage cells to divide and replenish faster, research suggests.

A study of 75,000 runners by researchers at Lawrence Berkeley National Laboratory, in California, found that they

Supplementing Suppleness

by Lisa Marshall

Curcumin: Derived from turmeric (Curcuma longa), this bright yellow culinary spice has been used as an anti-inflammatory agent in Asia for centuries. Today, it’s used as an alternative to non-steroidal anti-inflammatory drugs (NSAID), which can wreak havoc on the stomach and kidneys if taken long term, according to Naturopath Casey Seenauth. One industry-sponsored review concluded that 1,000 milligrams (mg) per day of curcumin can rival a NSAID like Advil for relief of pain and inflammation.

Collagen or gelatin: Integrative medicine practitioners have

long prescribed gelatin powder made from animal connective tissue to provide the nutrients required for joint regeneration. Supplement makers have developed arthritis-specific collagen supplements in which the gelatin is broken down for better absorption. A Chinese study of 500 rheumatoid arthritis patients found that collagen derived from chicken cartilage improved symptoms of pain, stiffness and swelling in joints. Plant-based options are available.

Glucosamine: This classic tissue-building block has been shown in multiple studies

to slow cartilage loss associated with osteoarthritis. Taken long enough, it can also ease pain, says Seenauth. “People often take it, don’t feel anything right away and quit. Give it time.” He recommends 2,000 mg per day for at least six to eight weeks.

Fish oil: Omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are established anti-inflammatories. A Korean University review of 10 trials involving nearly 400 rheumatoid arthritis patients found that those taking more than three grams per day of omega-3 fatty acid supplements reduced their reliance on NSAIDs and had less pain.

Probiotics: While their impact on pain reduction isn’t clearly known, many studies show that certain strains of Lactobacillus and Bifidobacterium can boost immune function, repair damaged gut lining and reduce system-aggravating inflammation, says Dr. Susan Blum. She recommends products containing a mixed blend of 20 billion to 30 billion colony-forming units (CFU) per capsule.

September 2018

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were less likely to develop osteoarthritis of the knee than less active people. A subsequent paper by University of Illinois researchers found that while each running step levels more force on joints than a walking step, the foot hits the ground less often, so when it comes to wear and tear, it approximates the effect of walking.

“Running doesn’t set people up for earlier development of osteoarthritis, and can in fact be protective,” says Gregg, stressing that proper form, a soft running surface and moderation are all important.

later, while the placebo group worsened. In prolotherapy, doctors inject natural substances like dextrose and saline into the joint two to three times for six to eight weeks to promote production of collagen and other tissue-regenerating compounds.

“Rather than inject a steroid, which provides a short-term fix by suppressing the immune response, we inject a concentrated solution that ignites the body’s natural healing response,” says Seenauth.

Regenerative Injections

Natural joint pain remedies also encompass acupuncture and meditation. In the UK, a University of York meta-review of 114 studies exploring 22 integrative or complementary therapies for arthritis, including strength and aerobic exercise training, found acupuncture to have the most studies completed and the most promising results.

“Acupuncture can be considered as one of the more effective physical treatments for alleviating osteoarthritis knee pain in the short term,” concluded the authors.

University of Auckland researchers, in New Zealand, recruited 42 rheuma-

For more advanced cases of osteoarthritis, Seenauth recommends regenerative injections such as prolotherapy and platelet-rich plasma (PRP) therapy. For PRP, doctors draw some of the patient’s blood and spin it down with a centrifuge to isolate platelets loaded with growth-promoting compounds.

Then, they inject the platelets into the joint.

A study of 78 patients with knee osteoarthritis published in the American Journal of Sports Medicine found that those receiving one or two PRP injections had significantly less pain and better function six months

A Mind-Body Approach

toid arthritis patients and assigned half to a program of mindfulness-based stress reduction, described by researchers as “the cultivation of nonjudgmental attention to unwanted thoughts, feelings and bodily experiences via meditation.”

While the meditation group saw no change in levels of inflammatory markers in the blood or the number of swollen joints, they did report significantly less morning stiffness, tenderness and pain. The patients, in essence, trained themselves to experience their symptoms differently.

“Pain is not just about nerves detecting a noxious stimulant and sending the signal to your brain. The brain has a whole system for processing these signals, and is also informed by your experiences, emotions and cognition,” says Seenauth, who recommends mindfulness meditation to all of his patients.

“With the right nutrition, therapies and state of mind,” he says, “you can significantly reduce the impact joint pain has on your life.”

Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

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shefayoga Roosevelt

Our mission: “shefa” means abundance in Hebrew and “to heal” in Arabic; we believe there is enough for everyone and we can all be successful emotionally, spiritually and physically. Believing in abundance leads to an attitude of gratitude which leads to overall happiness. We offer daily heated yoga classes taught by experienced Hot Hatha and Power Vinyasa instructors. Our studio features an infrared heating system and an abundance of natural light. Our classes are suitable for all levels.

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For information about being included in our upcoming Natural Awakenings Yoga Guide, call 206-818-5932.

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WHY OUR BODY LOVES YOGA

Gentle Poses Foster Flexibility

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by Marlaina Donato

lthough media coverage of yoga often highlights advanced yoga poses, the practice is not reserved solely for super-flexible folks. Benefits are available to everyone of any age or physical type.

“Many people assume that yoga requires the ability to be a contortionist.

Yoga is an internal process and can meet us wherever we are,” says yoga therapist Kimberly Carson, of Mindful Yoga Works, in Portland, Oregon. Springing from the theory that half of our capacity to become more flexible lies less in the muscles than in the nervous system, this calming practice helps the body release tension and achieve a suppler state.

Why it Works Yoga poses don’t need to be intense to have a significant effect. Gentle, regular practice can improve range of motion, increase muscle strength and promote circulation of the synovial fluid surrounding joints that supplies oxygen and nutrients to cartilage.

“Basic yoga is just as beneficial as more advanced ideas of yoga, especially in terms of body awareness,” says Piper Abbott, an integrative yoga therapist and

teacher who owns Burlington Yoga, in Burlington, Vermont. “Where our attention goes, energy flows. When we’re holding a posture and directing this focused awareness into the sensation of a stretch, we’re learning to read our body.”

Agility is usually associated with muscles and joints, but underlying flexibility goes deep to further enhance wellness. Stiff muscles often go hand-inhand with stiff arteries, for example, but appropriate exercise can have a positive effect there, too.

According to studies by physical therapist Miriam Cortez-Cooper, Ph.D., and her colleagues during her tenure at the University of Texas at Austin, stretching exercises performed for 11 weeks improved flexibility of the carotid artery—the main vessel that transports blood to the brain—by 23 percent. Such an increase did not result from aerobic exercise or strength training.

Every Body Can Benefit “Yoga is truly for any and every body.

Flexibility or a lack thereof can be found in anatomies of any shape. Many options

for poses exist to help you find the version that works best for you. Yoga props such as blocks and straps can provide support to encourage experimenting while ensuring a safe approach,” says Anna Guest-Jelley, CEO of Curvy Yoga, in Portland, Oregon. She loves sharing the value of yoga with people of all sizes. “What’s important is working wherever you are within your current range of motion, so your body can open to new movements appropriately.”

Maintaining a regular practice offers an opportunity for individuals living with chronic pain or undergoing cancer treatment to feel more at ease. “Even in cases of severe fibromyalgia, some movement is better than none, and can foster better sleep. Restorative sleep can help to heal microtears in muscles, which can be common. Non-goal-oriented yoga also offers layers of benefits for cancer patients, both supporting physical function, as well as offering a way to practice kindness towards the body/mind during tough times,” says Carson.

For seniors, yoga is an excellent way to foster better flexibility, even in the presence of osteoarthritis. Studies conducted by Dr. Sharon Kolasinski, of the University of Pennsylvania, found that Iyengar yoga reduced joint stiffness and pain reduction during an eight-week period in people with knee osteoarthritis. Chair yoga, though popular with seniors, can introduce unnecessary risk if not tailored appropriately for those with osteoporosis, Carson cautions. “It’s important for older adults to find classes taught by appropriately trained instructors. Inappropriate chair sitting itself can compromise bone health, so teachers trained in spinal health and planes of action are recommended.”

No matter the level of an individual’s agility, improved flexibility is a boon, especially when it goes beyond the physical to embrace mental and spiritual aspects. Abbott remarks, “Yoga has taught me not only how to move and relate to my body, but how to gracefully adjust to change and the challenges of life.”

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

Where to Learn More Yoga for Every Body: Basics for Alignment and Flexibility, Diane Finlayson DVD, Tinyurl.com/Yoga-Align-Flex Curvy Yoga YouTube videos, include 15-minute morning wake-ups with Anna Guest-Jelley, YouTube.com/user/ CurvyYoga/featured Power Yoga for Flexibility, Rodney Yee DVD, Gaia.com/person/ rodney-yee Relax into Yoga for Seniors: A Six-Week Program for Strength, Balance, Flexibility and Pain Relief¸ a book by Kimberly Carson, MindfulYogaWorks.com/products

The Healing Effects of Yoga Nidra

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by Barbara Barnes

oga nidra, an ancient practice with roots in India, is an easy and powerful tool for self-awareness and emotional release.

It is practiced in a state of consciousness that is slightly withdrawn from full outward awareness, and achieved by focusing completely within.

When doing yoga nidra, participants rest comfortably in the corpse pose, known as savasana, and are guided through layers of internal awareness called pancha maya kosha. At the beginning of the session, an intention is set called the samskara, which acts as a roadmap for the unconscious mind. This gentle, guided process, either spoken or recorded, leads to deep relaxation, allowing individuals to become more and more aware of their inner world.

Yoga nidra offers time and space to explore what is happening in the moment, as well as an opportunity to release long-held emotions. As a part of a self-care routine, it can reduce tension and anxiety. Symptoms of anxiety such as headache, difficulty focusing, chest pain, palpitations, sweating and abdominal discomfort respond well to this kind of healing. Yoga nidra is often used to help soldiers and others cope with symptoms of post-traumatic stress disorder.

A simple practice for all ages, yoga nidra is always a guided experience. There is no incorrect way to do it; simply follow the guiding voice. If concentration is lost for a moment, the guide will be right there to reconnect with the inner journey. Even if sleep comes naturally to a participant during a session, the unconscious mind will still absorb and benefit from the practice.

Varied lengths of practice can be chosen. Some experiences are 15 to 20 minutes, some as long as an hour. While there is evidence that a regular routine is beneficial when practicing inner work, individuals may tailor the length of a session to the time they have available for self-care on any given day.

Yoga nidra offers an opportunity to observe ourselves and our emotions without becoming overwhelmed. Regular practice can lead to not only deep relaxation and stress relief, but also a sense of deep peace and calm.

Barbara Barnes, BSN, RN-Retired, MA/LMHC and owner of Lotus Heart Therapy LLC, offers therapy, consultation, groups and workshops. For more information, visit LotusHeartTherapy.com.

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Top Yoga Trends Fusion Styles Offer Fresh Choices

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by Marlaina Donato

hile interest in traditional yoga remains strong, a groundswell of new styles looks to accommodate our changing times. With approaches ranging from yoga designed for curvy women to paddle board yoga, there is something for everyone.

“I can see a definite trend of mixing yoga with all sorts of new activities and passions,” says Sophie Parienti, founder of Yogi Times magazine and website, in Los Angeles. “I always keep an open mind. Whether it is acro yoga or art yoga, if it becomes a way to commit to a personal practice, why not?”

Innovative styles are on the upswing, including yoga blended with Pilates, resistance training and dance forms like ballet. “Yoga has been evolving since its origins and these variations on the traditional practice show exciting creativity and invite in people

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Marlaina Donato, a freelance writer and multimedia artist, also authors books on spirituality and alternative health. Connect at MarlainaDonato.com.

Yogi Times Top 10 Styles Ashtanga, Vinyasa, Bikram and Hot, Hatha, Kundalini, Iyengar, Tantra, Ayurveda, Yin, Restorative

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that are new to yoga. In particular, we’re excited to see yoga offerings that increase inclusion and accessibility to a wider and more diverse student base. Practitioners can only benefit from this direction,” notes Kerry Maiorca, chair of the Yoga Alliance and founder of Bloom Yoga Studio, in Chicago.

Newer forms of yoga are affirming that bodies of all shapes, sizes and ages can reap benefits. Moms-to-be can enjoy prenatal yoga designed to strengthen the body for childbirth, and aqua yoga—especially in a heated indoor pool—is helpful for those with physical challenges. Chair yoga is popular in corporate settings and senior centers.

A decade ago, high-energy styles like power yoga were taking center stage; the current trend is toward gentler forms like restorative and yin. Instructors are prioritizing the safety and comfort of students.

“There is an emphasis now on the quieter styles of yoga, the introspective meditative forms. Many teachers are being trained to modify poses,” says Maiorca. “A big focus right now is trauma sensitivity—and how and if to use touch as an instructor, underscoring the message that we are safe on the yoga mat.”

The future of yoga is inspiring given the coexistence of tradition and modernization. “Yogis by nature are seekers and love exploring the new and original as part of the journey,” advises Parienti. “Focus on feeling good, whatever form it takes or whatever name it carries.”

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Ashtanga: A physically demanding

GLOSSARY

Y

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oga, a holistic art and practice that originated some 5,000 years ago in India, aims to integrate mind, body and spirit. The word yoga comes from the Sanskrit root yuj, meaning to yoke or unite, and refers to the joining of body with mind and mind with soul to achieve health, balance, tranquility and enlightenment.

Individuals of every age and physical condition can benefit from the regular practice of yoga, which has been proven to enhance flexibility, strength, stamina and concentration. Using a combination of asanas, or postures, and breathing techniques, yoga works to induce deep relaxation and reduce stress, tone the body and organs, increase vitality, and improve circulation and energy flow. Uplifting and meditative, yoga can be applied as a spiritual practice, as well.

Although many schools, or styles, of yoga exist, most differences derive from the primary focus of the practitioner’s attention: precise alignment of the body; holding of the asanas; flow between the postures; breath and movement coordination; or inner awareness and meditation.

No particular style is better than another, and many students practice more than one.

Aerial: Originated in California and now in several countries. Sometimes branded as AntiGravity Yoga, aerial incorporates traditional yoga asanas with the use of a hammock or sling and combines elements of Pilates and dance. This style is said to deliver benefits on emotional and psychological levels and has a fun component.

Ananda: A form of gentle hatha yoga

with an emphasis on meditation. Ananda combines classic yoga postures with breathing and silent affirmations to attune with higher levels of body sense, energy and silent inner awareness. As an inner-directed practice, it has less appeal to those desiring a more athletic or aerobic experience.

Anusara: Anusara means “go with the

flow,” and blends spirituality with inner/ outer alignment and balanced energetic actions. Developed by John Friend in 1997, this style urges students to think of poses as artistic expressions of the heart. Individual abilities and limitations are deeply respected and honored, so Anusara yoga can be helpful for everyone and is good for beginners.

style that is light on meditation, ashtanga yoga employs a fast-paced series of flowing poses to build strength, flexibility and stamina. Developed by Indian yoga master Sri K. Pattabhi Jois, ashtanga’s progressively difficult postures are synchronized with a loud breath (called ujyaii breath in Sanskrit) and are designed to produce intense internal heat and purifying sweat in order to detoxify muscles and organs. The room is usually heated to warm muscles and increase flexibility. Preferred by many athletes, this style is too intense and demanding for most beginners.

Chair: Practiced sitting or standing, it

uses a chair as a support/prop. Asanas are adapted from traditional hatha yoga. It benefits older individuals and those that are body-challenged. Flexibility is enhanced, as well as mind-body awareness.

Hatha: Hatha yoga is the foundational discipline on which nearly all other styles are based. In Sanskrit, ha represents the sun and tha, the moon—hence, the practice is designed to bring the yin and yang, light and dark, masculine and feminine aspects and polarities into balance. Essentially, hatha yoga brings all aspects of life together. A class described as hatha

Aqua: Also known as water or pool yoga.

Aqua yoga is practiced in water—a warm indoor pool or natural body of water. Asanas are adapted to work with the buoyancy provided by water and have a positive effect on joints. This form is a viable option for older individuals or anyone else with physical conditions that prevent them from practicing land yoga. Its benefits include lymphatic stimulation and improved range of motion.

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Hot Yoga: Hot yoga is performed in a heated room using vary-

ing temperatures and yoga poses. A Bikram yoga room is set at a minimum of 105° Fahrenheit with about 40 percent humidity, performing 26 prescribed asanas. Both forms of heated yoga help to speed up metabolism and improve circulation.

Integral: A gentle style of yoga brought to this country in 1966

by Sri Swami Satchidananda. Classes are structured to balance physical effort with relaxation, and include breathing practices, chanting and both guided and silent meditation. Integral yoga is suitable for beginners and helpful for more advanced students that wish to deepen their physical and spiritual awareness.

it ideal for improving strength and decreasing stress levels in preparation for childbirth. It might also alleviate pregnancyrelated headaches, nausea and back pain.

Restorative: Distinguished by the use

of props, this form of yoga aims to relax the muscles, calm the mind and open up the body through slow movements and passive stretching. Maintaining balance and holding gentle stretches for up to 20 minutes is made easier through the use of blocks, bolsters and blankets that support deep relaxation.

SUP: An acronym for stand up paddleboard, SUP yoga can be practiced on a lake or other calm body of water. Hatha and vinyasa asanas are employed with the intention of challenging the practitioner to distribute their weight to maintain balance. Benefits include improved core strength, circulation and balance.

the development of balance and the use of props such as blocks, balls and belts, the Iyengar style of yoga was developed by B.K.S. Iyengar, based on his exceptional understanding of how the body works. Poses are held longer than usual. Iyengar is a good style for beginners, but can challenge seasoned practitioners, as well.

Svaroopa: A style that helps each student discover their bliss.

The Sanskrit word svaroopa means “the true nature of being”, and Svaroopa yoga is sometimes called the yoga of alignment and compassion. Attention to alignment in specifically chosen poses helps to soften the body’s connective tissues and ease spinal tension. Blocks and bolsters may be used to allow for deeper muscle release. The style is suitable for beginners and useful for those recovering from injury.

Kundalini: A powerful, enlightening style that incorporates

Viniyoga: A transformative, slower and more individualized

Iyengar: Noted for precise alignment and symmetry of postures,

mantras (chanting), meditation, visualization, breathing and guided relaxation with precise postures. According to Hindu philosophy, kundalini is a concentrated form of prana, or life force, represented by a coiled, sleeping serpent said to reside at the base of the spine. When breath and movement awaken the serpent (energy), it moves up the spine through each of the seven chakras (energy centers) of the body, bringing energy and bliss. Once a closely guarded secret in India, kundalini yoga was first brought to the West in 1969, and has been known to help with addictions and releasing endorphins in the body. Kundalini will not appeal to everyone and should be practiced under the supervision of an experienced teacher.

form of yoga that emphasizes gentle flow and coordinated breath with movement, Viniyoga is holistic in its approach and teaches the student how to apply the yoga tools of poses, chanting, breathing and meditation. Function is stressed over form in this style.

Viniyoga is recommended for beginners and seniors, as well as those in chronic pain or healing from injury or disease.

Prenatal: This yoga style is

Please note: The contents of this Yoga Glossary are for informational purposes only. The information is not intended to be used in place of a visit or consultation with a healthcare professional. Always seek out a licensed, certified or otherwise professionally qualified practitioner to conduct a selected treatment.

specifically tailored for pregnant women during all stages of pregnancy. Its combination of stretching, focus and breathwork make

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Vinyasa: A challenging style that matches breath to movement.

Vinyasa yoga poses incorporate alignment principles and are woven together in a flowing practice that is both intense and dancelike. Translated from Sanskrit, Vinyasa means “without obstacle”.

The style is best suited to energetic, physically fit students.

Yin: Developed by yoga teachers Paulie Zink and Paul Grilley

to improve joint mobility and flexibility through holding asanas for up to five minutes or longer, yin yoga complements more intense practices such as Bikram, increases circulation in connective tissue and fosters inner stillness.

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will likely include slow-paced stretching, asanas, or postures, that are not too difficult, simple breathing exercises and perhaps seated meditation. Hatha yoga classes provide a good starting point for beginners to learn basic poses and relaxation techniques.

inspiration

Yoga Meets Life’s Essential Questions

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Tapping into Our True Nature

I

by Michael A. Singer

n 1972, I experienced a profound spiritual awakening and went into seclusion to focus on my inner growth. This awakening helped me see that I’m not my mind—I am the observer of my mind.

I watched this chattering mind creating an obstacle to self-realization and true happiness. I also came to realize another clear truth: The outside world isn’t personal. It’s unfolding according to all the forces that have taken place from the beginning of creation. Call it science or the will of God—it doesn’t matter. What matters is we didn’t do it, and it isn’t supposed to match what we want. When we see this, we can transcend the limited mind and embrace the true nature of our being.

We’ve each developed personal likes and dislikes resulting from life experiences that have left good or unfavorable impressions within us. These impressions determine how we view the world, and they limit our ability to enjoy life. We can begin learning how to release these impressions by letting go of the little things that irritate us for no reason—like the weather or someone’s attitude. We have a tendency to resist uncomfortable feelings, so we try to fix and control our environment. A commitment to yoga demands that we let go of our personal reactions and use each ex-

perience in life to go beyond our comfort zone.

The science of yoga is centered on realizing the essential self—the one within who is simply aware. It comes from thousands of years of enlightened beings devoting their lives to the questions: “Who am I? Why do my thoughts and emotions change so much?” This inquiry helps us find the true self inside, the self beyond personality and the mind’s fears and opinions.

Progress happens through cultivating awareness. The simplest approach is to ask: “Who is in here looking through these eyes and experiencing this world?” Don’t try to answer. Just relax back into the essence of your being—the one who sees—and experience life from this place of awareness.

When we’re clear and comfortable with who we are inside, life becomes beautiful—regardless of what is going on around us. We can then help raise the world for the better. There is freedom and peace in that.

Michael A. Singer, author of The Untethered Soul, is founder of the Temple of the Universe yoga and meditation center, in Alachua, Florida. See UntetheredSoul.com.

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Farm-to-Table A Love for the Ingredients

by Stacy Lynn Gilbert

T

here has been a recent trend amongst the culinary world known as eating farm to table. It’s a term that gets thrown around a lot within the Pacific Northwest food conscious culture, but there is some confusion about what it actually means. Some would say it means knowing where our food comes from, or buying our food straight from a local producer. Claire Fankhauser, the general manager of The Cottage, in Bothell, talks about the realities of being a bistro that commits to being farm to table and what that means for their menu.

For Fankhauser, it all starts with the connection that is fostered between the producer and buyer. She tells the story of where The Cottage sources their coffee, and how this set the foundation for the quality of everything they bring to their kitchen.

The owners of The Cottage are Matthew and Valerie Quest, and it all began when their au pair, Juliana Magrinelli, received coffee from her family-run farm in South Central Brazil. They instantly fell in love with the coffee and wanted to export it to the U.S. Fankhauser explains, “Juliana said that Brazil makes it really hard to export their coffee because of the heavy regulations on the industry.

“Valerie and Matt don’t take no for an answer, so they hired an international trade lawyer and had the Brazilian import and 30

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export laws translated. It was a nine-month process, but now single-origin, heirloom green coffee beans come straight from the Magrinelli’s farm to Bothell. “It’s all full circle, and because of that we are able to pay the Magrinelli’s more than commodity market pricing on the front end, and we also profit share with them and their employees on the back end. Our coffee is a little more expensive, but there really is a good heart behind it,” she says.

The way in which The Cottage works with the Magrinelli’s farm set a personal standard for how they work with other vendors and producers. “For us, it’s about community and collaboration, and finding the people that are doing really cool things with food within our community, and being able to highlight them in our little venue,” describes Fankhauser.

Being farm to table is challenging seasonally, because not all produce is locally available year-round, but they take it in stride. “In the summer, easy, fall, easy, but in winter and spring, we tend to collaborate with the community to create our recipes. My parents have an organic garden in Edmonds, and they had a giant explosion of zucchini two weeks ago, so now zucchini is all the rage on our menu,” Fankhauser laughs.

It’s a balancing act between keeping things fresh and seasonal, but also having a

few stable favorites on the menu yearround. “My mom’s favorite is the pesto chicken sandwich. She will be furious if it ever goes away. Luckily. the ingredients that go on there don’t really need to be seasonal. We try to freeze enough pesto to use for later when basil is in short supply,” she says.

To encourage people to eat farm to table, Fankhauser suggests these tips, “Utilize your local farmers market, and don’t be afraid to cook. If you are at a restaurant and you love something, ask them for the recipe, because nine times out of 10, they are going to be more than happy to write it down and talk you through it. Even if you don’t have a ton of money or resources to put into the way you eat, there are small things that you can do to make it special.

Use fresh herbs. Buy a good olive oil. Show love to the ingredients, and they will show love back to your body. Be thoughtful about what you are buying and think of the people behind the product.”

For more information, visit TheCottageBothell. com and QuestCoffeeCompany.com. See ad, page 13.

Recipes from The Cottage Bruschetta Yields: 4 cups 4 cups finely diced tomato ½ cup finely diced red onion 1 Tbsp minced garlic ¼ cup chiffonade basil ½ cup capers ¼ cup olive oil

recipe photos: provided by The Cottage

conscious eating

¼ cup white balsamic vinegar 2 tsp salt 1 tsp pepper

Vegan Chili

Add all ingredients into a bowl, mix and let marinate in refrigerator for a couple of hours. Remove and strain out liquid.

Note: Use choice of beans and vegetables to personal preference.

Serve with choice of crunchy starch (cracker, crostini, toast) and just a smear of goat cheese.

Gluten-Free Espresso Chocolate Torte

Yields: 4 servings

2 diced carrots 2 diced celery stalks 1 diced medium yellow onion 4 cloves garlic 1 diced zucchini 1 ear of corn (roasted and off the cob) 1 diced red pepper 1 diced tomato 1 diced yellow squash 1 can black beans (or other bean) 1 can chickpeas 1 Tbsp cumin Vegetable stock Hot sauce Lime juice Cilantro Avocado Salt and pepper to taste

Yields: 1 12 oz semi-sweet chocolate chips 6 oz unsalted butter 6 eggs ½ cup sugar Kosher salt 2 Tbsp coffee grounds (turkish grind) Powdered sugar (optional) Whipped cream (optional) Set up a bain-marie, and add the chocolate chips and cubed unsalted butter. Once melted and incorporated, add the coffee grounds and salt (to taste).

In a mixer, beat eggs and sugar for about 10 minutes until thick and airy. Fold in chocolate espresso mixture until batter is a brown and uniform color. Pour into buttered or sprayed cake pan (removable bottom preferred). Cook at 350 degrees for 35 to 40 minutes.

Let set in fridge for at least 2 hours before enjoying. Garnish with powdered sugar and/or whipped cream prior to serving.

Sauté diced carrots, diced celery and diced onion in oil until translucent. Add zucchini, corn, red pepper, tomato and yellow squash and let cook for approximately10 minutes.

Add black beans, chickpeas, and vegetable stock until vegetables are covered. Let cook for 1 hour.

Add cumin, then hot sauce, lime juice, salt and pepper to taste. Garnish with avocado and cilantro serve.

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wise words

Chef

Can we counteract the additional carbon footprint of shipping seafood inland?

Eat as local as possible, whenever possible. Typically, U.S. seafood is sustainable seafood. Choose freshwater fish.

Seafood is the most perishable ingredient in the kitchen.

It’s caught, cleaned, chilled and transported with a short expiration date. Chefs stay with the tried and true because it’s wasted if customers hesitate to order a dish. In a few years, we’ll be eating more seaweed.

We are literally loving some species to death. Bluefin tuna will likely become extinct during our lifetime due to our love affair with sushi. We should all rotate the types of fish on our plate, beyond tuna, tilapia and salmon. Good choices include halibut, mahi mahi, Arctic char, black cod and rockfish.

Refer to the Monterey Bay Aquarium’s Seafood Watch app for where and how fish are caught, if it’s sustainable or to be avoided. Sustainable means it’s fished or farmed with minimal impact on ocean health and will more likely remain available for the future. Half the seafood consumed today is farmed, according to program researchers.

RICK MOONEN on Why Buying Sustainable Seafood Matters

by Sandra Murphy

A

n early promoter of sustainable fishing, celebrity chef Rick Moonen is the owner of both RM Seafood and Rx Boiler Room, in Las Vegas, and brand promoter for True North Seafood. His cookbook, Fish Without a Doubt: The Cook’s Essential Companion, features only seafood that hasn’t been overfished. He was named Chef of the Year in 2011 by the Monterey Bay Aquarium, which publishes an up-to-date Seafood Watch guide to sustainable species (SeafoodWatch.org).

Moonen’s latest project is promoting non-BPA canned seafood to reduce waste, encourage everyone to eat lower on the food chain and give popular fish a chance to rebound.

Do healthy food trends start with chefs or customers asking for more nutritious dishes?

Both. Chefs are inherently curious. When a new food is available, they’re challenged to see how it can be used. Customers spread the word via social media. Travel broadens our palate. Trying something new is supercool.

Like the wreckfish, some species have unfortunate names.

Smart marketing can persuade a consumer to try something unfamiliar.

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Consider canned fish in BPA-free containers to better diversify an ocean-sourced diet. There’s no waste because it doesn’t rely on seasonal availability, tastes good and is sustainable. With creative recipes and fun garnishes, simple food can be as much of an experience as fine dining.

How can we avoid trashing the ocean and polluting our seafood?

People once thought the ocean was big enough to absorb anything dumped into it and it could replenish anything taken out. Toxic oil spills get publicity, but runoff from agricultural businesses is just as bad. The ocean can’t be used like a toilet. Be a steward of the environment and personalize the message through social media.

Is fish farming a good alternative for salmon and other species?

Fish farming has many components. Mistakes were made as people learned best practices during the past 20 years. Early instant demand called for rapid growth, causing overcrowded conditions, stressed fish and the use of antibiotics and genetically modified ingredients in the fish food. Aquaculture shouldn’t be demonized anymore.

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healthy kids

It took a while, but the better companies made changes and continue to refine improvements. They deserve our support.

Wild fish are being contaminated by debris and plastic in the water, so farming is a good alternative.

What gives you hope?

Influencers are joining the choir of sustainability that I’ve preached for 30 years. Now I’m the Trojan Chef, sitting in on meetings with major suppliers and acting as spokesperson for True North.

We need to remember a species doesn’t live alone. Fish produce feces. Mussels love the yucky muck and they’re a great way to clean the water. Symbiotic species work with nature, eliminating the need for manmade chemicals.

What can individuals do?

When we’re grocery shopping or eating out, we’re voting with our dollars. Ask, “What kind of fish is this? Where was it caught and how? Is it farmed or wild?”

Serving as informed voices not only secures answers, it makes people aware of necessary preferences.

Sharing the message can be fun as anxiety melts over tasting the unfamiliar.

Host a Chopped or Iron Chef-style competition at home or with a neighbor. When my youngest son was little, there were things he wouldn’t eat out of hand, so I had him help me in the kitchen. Once he was invested in meals, he tasted new dishes.

Experimenting can be exciting.

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

Build a Bento Box Lunch for Kids Pack Five Foods for Fun, Flavor and Health

by Judith Fertig

O

ld-style rectangular metal lunchboxes are passé. New, convenient compartmentalized containers inspired by the Japanese bento box and Indian tiffin allow parents to pack up to five different, colorful and healthy items for a child’s lunch with less plastic wrapping to separate foods. It dovetails exactly with what nutrition professionals recommend.

Think Five

“People usually eat with their eyes,” says Allison Forajter, a clinical dietitian at Community Hospital, in Munster, Indiana. “The more color and variety presented the better.”

Holley Grainger, a registered dietitian, creator of the blog Cleverful Living at HolleyGrainger.com and mother of two school-age daughters in Birmingham, Alabama, agrees, saying, “These boxes make lunchbox packing easier because each compartment can be assigned a different food group.”

Grainger usually starts with a protein, adds fruits, vegetables and whole

grains, and inserts a surprise treat for a total of five selections. “One easy and inexpensive way to boost protein is through low-fat dairy options like milk, yogurt, string cheese or cottage cheese. For children that like meat and poultry, roasted chicken and low-sodium deli turkey are delicious options. This is where I like to work in leftovers, so last night’s entrée may be the filling for today’s lunchbox mini-tacos. For a high-protein vegetarian/vegan option, beans/legumes are a favorite, whether in dips, salsas, salads or pastas,” she says.

Forajter recommends exploring varied colors of the same type of fruits or vegetables. Offer green and purple grapes or red, yellow, green and orange bell pepper strips, and ask kids if each color tasted different. Including unusual fruits or vegetables can be a learning experience for the whole family. “Try purple and orange cauliflower or red, yellow, white or purple carrots,” she suggests.

Grainger not only packs healthy foods for her kids, she makes sure they get a little September 2018

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Easy Options

Protein: turkey breast, chicken breast, hardboiled egg cut in half, nuts, beans, almond butter, string cheese, yogurt Fruit: blueberries, apple slices, plums, grapes—something easy for kids to eat

Vegetable: carrots, English cucumbers, celery sticks, bell pepper strips—easy finger foods; kids might eat more veggies if provided with a dip such as hummus or natural homemade ranch dressing

Whole grain: ancient or whole grain crackers, pita bread, non-GMO blue corn chips

Treat: a happy surprise could be a piece of wrapped dark chocolate, a crayon or a funny, loving or encouraging note from a parent

Lunch: a Key Meal

“When children are fueled with nutritious foods, they are more alert and focused throughout the day, leading to better behavior, concentration and test scores,” says Grainger. “They also have the opportunity to fill up on many of the essential vitamins and minerals often lacking in away-from-home meals. I’ve found that my children are hungrier at lunch than at other meals, so they tend to fill up on whatever is being offered.”

Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).

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GOOD BOX LUNCH IDEAS scrambled eggs with Greek yogurt, Dijon mustard, and salt and pepper as a spread on multigrain bread.

Healthy Sides: Cooked corn on the cob, pumpkin seeds and dried cranberries, apple slices with or without almond butter

Hummus Wraps

H

olley Grainger, a mother of two in Birmingham, Alabama, took photos of the healthy lunches she packed—all 125 of them. Check them out at HolleyGrainger. com/125-healthy-lunchboxes-kids.

Kelly Kwok, cookbook author and mother of two schoolchildren in Buffalo, New York, shares many perfectfor-a-lunchbox recipes on her blog LifeMadeSweeter.com. Here are three of them.

Egg ‘Salad’ Sandwich

Kwok makes a healthier egg salad sandwich for her children by blending

S

Store-bought hummus, a bag of baby kale or spinach, a few shredded carrots and a whole-grain tortilla come together for an easy wrap.

Healthy Sides: Stemmed sweet cherries, banana chips, yogurt

Rainbow Skewers

On short wooden skewers, slide on tiny mozzarella balls, cherry tomatoes and cooked tortellini with a tiny container of pesto or marinara sauce for dipping.

Healthy Sides: Mixed fresh berries and bell pepper strips, healthy granola bar

DELICIOUS BOX LUNCH RECIPES

arah Britton, a plant-based holistic nutritionist who blogs at MyNewRoots. org, lives near Toronto, Canada, with her husband and school-age son. Like all mothers, she faces the challenge of packing her child’s lunch. These three recipes can be made ahead of time and come from her new book Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients.

Sour Cream and Onion Chickpea Crisps Yields: 4 to 6 servings These vegan crisps have the flavor of sour cream without the sour cream. Make a double batch to have extra to garnish salads and soups as a gluten-free, highprotein crouton replacement.

3 Tbsp coconut oil 1½ tsp freshly squeezed lemon juice 2 tsp dried dill 4 tsp onion powder 1 tsp fine sea salt 3 cups (2 15-oz cans) chickpeas, drained and rinsed Preheat the oven to 400° F. In a small saucepan, melt the coconut oil over low heat. Whisk in the lemon juice, dill, onion powder and salt.

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“emotional nutrition”, as well. She might include a piece of chocolate or a cookie, but the surprise doesn’t have to be food.

“A note or picture from you written on your child’s napkin adds a special touch.

It lets them know you’re thinking about them and gives them a feeling of security throughout the day,” she says.

Parents faced with the daily round of lunch packing may benefit from the system of five. Each item goes into a separate compartment in the bento, box-style lunchbox.

Many also offer a space for a “chiller” to keep foods safely cool.

1 tsp pure vanilla extract ½ cup unsulfured dried fruit (raisins, dates, figs, prunes, apricots, cranberries or a combination), roughly chopped 1½ cups puffed, whole-grain cereal (such as rice puffs) ¼ tsp flaky sea salt

Remove from the heat and cover to keep warm. Keep in mind that the chickpeas will crisp up outside of the oven, so it’s okay if they’re still a little soft when finished roasting.

Spread the chickpeas out on a clean kitchen towel and rub them dry, discarding any loose skins (chickpeas will not crisp in the oven if wet). Place the chickpeas in a large bowl and toss with the coconut oil mixture.

Spread the chickpeas on a large rimmed baking sheet lined with parchment paper and roast, stirring occasionally, until golden and crisp, 25 to 35 minutes.

Remove the chickpeas from the oven and let them cool. Serve at room temperature.

Store in an airtight glass container at room temperature for up to one week.

Toasted Walnut Brownie Bite Dough Yields: 1 pound dough Brownie Dough 1½ cups raw, unsalted walnuts ¾ cup, cocoa powder 2 cups soft dates (preferably Medjool) Preheat the oven to 350° F. Place the walnuts on a rimmed baking sheet and toast until lightly colored and fragrant, 7 to 10 minutes. Remove from the oven and let cool.

In a food processor, pulse the walnuts until they are finely ground. Add the cocoa and salt. Pulse to combine.

Pit the dates and add them one at a time through the feed tube of the food processor while it’s running. The resulting mixture should resemble cake crumbs but, when pressed, will easily stick together (if not, add more dates).

Use the dough to make the Brownie Bites. Leftover dough (one-third of the batch) will keep in the freezer for up to one month.

Preheat the oven to 325° F. Line a brownie pan with parchment paper.

Toasted Walnut Brownie Bites Yields: about 10 balls (servings) ⅓ batch (about ⅓ lb) of brownie dough Shape the dough into 10 small, bite-size balls. Freeze the balls until ready to eat.

Store in the freezer for up to one month.

Vanilla Coconut Brownie Bites Yields: about 10 balls (servings) ⅓ batch (about ⅓ lb) of brownie dough 1 tsp pure vanilla extract 3 Tbsp unsweetened, desiccated coconut, toasted Combine the dough with the vanilla and 1½ teaspoons of the coconut, using both hands to fully incorporate the ingredients.

Shape the dough into 10 small, bite-size balls, then roll them in the remaining coconut.

Freeze the balls until ready to eat. Store in the freezer for up to one month.

Honey Almond Granola Bars Yields: 14 bars (servings) It’s important to toast the oats and almonds as both contain an unwanted phytic acid, which is destroyed by heat. The bonus of this step is gaining extra flavor.

2 cups rolled oats 1 cup raw, unsalted almonds (or hazelnuts, pecans or walnuts) 2 Tbsp coconut oil ½ cup raw honey ½ cup tahini

Place the oats and almonds on a rimmed baking sheet, trying to keep them as separate as possible, and bake, stirring once or twice, until the oats are golden and have a toasted aroma, 12 to 15 minutes.

Remove from the oven, let cool and roughly chop the almonds.

In a small saucepan, melt the coconut oil over low heat. Add the honey, tahini and vanilla; whisk thoroughly until fully combined.

Remove saucepan from the heat.

In a large bowl, combine the cooled oats and chopped almonds with selected dried fruit, puffed cereal and salt. Pour the wet ingredients over the dry and stir quickly to mix.

Spoon the mixture into the prepared brownie pan and, using slightly damp hands, press it firmly into the pan, especially around the edges and corners.

Set the pan in the fridge for a couple of hours to firm up, then remove and slice into 14 bars.

Store the bars in a tightly sealed container in the fridge for up two weeks or wrap them individually for to-go snacks.

Reprinted from Naturally Nourished: Healthy, Delicious Meals Made with Everyday Ingredients. Book and photos ©2017 by Sarah Britton.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

September 2018

35

Many people are able

natural pet

to their kitty over time.

Before starting a relationship, first ensure the allergy is not severe.

Living with Cat Allergies Simple Home Solutions that Help

A

by Karen Shaw Becker

n estimated 10 percent of Americans are allergic to household pets, with sensitivities to cats twice as common as to dogs, according to the American College of Allergy, Asthma and Immunology.

Most people with cat allergies react to Fel d 1, a protein found on cat skin, although other cat allergens are found on the fur, in saliva and even in their urine, reports a study in The Journal of Allergy and Clinical Immunology.

The tiny Fel d 1 protein attached to a piece of airborne cat hair or skin can linger in the air for hours—much longer than a similarly released dog allergen. It’s also sticky, readily attaching to human skin and clothing, and can even easily transfer to catfree public locations such as a classroom.

Male cats tend to produce more of this allergenic protein than females, especially if they’re not neutered. However, all cats produce the Fel d 1 protein, and it’s unrelated to the amount of feline dander

or shedding. Thus, no truly hypoallergenic cat breed exists, yet some breeds may be better for allergic pet lovers, say Austrian researchers in a study published in the journal Clinical and Translational Allergy.

Many people are able to build up tolerance to their kitty over time. Before starting a relationship, first ensure the allergy is not severe. If allergy symptoms are more of a nuisance than a serious health threat, some options can help minimize the problem at home: 4Consider making the bedroom of any affected family member a cat-free zone.

4Purchase a high-quality air purifier to clean the air of allergens and other pollutants.

4To prevent a buildup of allergens indoors, replace carpeting with hard flooring and drapes and curtains with non-fabric window coverings and if possible, avoid upholstered furniture.

4Clean the house often and thoroughly, including any surfaces that trap pet hair and dander like couch covers, pillows, bedding and pet beds.

4Wash bed linens at least weekly in hot water.

4Wash hands after handling the cat. After snuggling together, consider taking a shower and shampoo before retiring in order to avoid bringing kitty allergens to bed.

4Feed kitty an anti-inflammatory (grainfree), balanced and species-appropriate diet.

Reducing or eliminating the allergenic and genetically modified (GMO) foods a cat eats reduces the allergenic quality of their saliva.

4Ensure optimal levels of essential fatty acids in their diet to reduce shedding and dander.

4Bathe the cat regularly, taking care to use only a safe, non-drying, herbal animal shampoo.

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

If You Are Reading This, So Are Your Potential Customers.

Contact us today for ad rates. 206-818-5932 36

Seattle

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Lario/Shutterstock.com

to build up tolerance

10 BREEDS FOR ALLERGIC CAT LOVERS

by Karen Shaw Becker

1

Balinese

Sometimes called the “longhaired Siamese” for its luxurious coat, Balinese cats nevertheless produce less of the Fel d 1 protein than other breeds.

2

Shutterstock.com

Russian Blue

Despite a short, double coat that is silky and plush to the touch, this cat also produces less Fel d 1 protein.

They’re known for their loyalty and playful personality.

3

6

Cornish Rex

Similar to the Devon Rex, but with a curly fur coat, the Cornish Rex has only a soft undercoat of down hair, compared with a typical three layers, including an undercoat, middle “awn” hair and outer guard hair, so they shed less.

7

Siberian

Some people love the look of this longhaired, shaggy-coated cat. They also produce less Fel d 1 protein than other breeds, even those with far less fur.

Bengal

Bengals’ uniquely fine fur requires less grooming than many others. Because they spend less time licking their fur, it contains less saliva and their dander is less likely to spread.

4

Devon Rex

The soft, short and curly coat of this playful breed—known for remaining “kittens at heart”—may normally include bare, furless patches. They shed less than many others.

5

Oriental Shorthair

The Oriental Shorthair encompasses more than 300 different colors and patterns, all with short, fine coats for minimal shedding. Regular grooming helps control dander.

8

LaPerm

This cat’s unique curly coat may help reduce the spread of dander.

9

Sphynx

A hairless cat, the Sphynx has no fur to trap allergens from their saliva. However, the Fel d 1 protein will still be present.

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10

Javanese

This breed has only a top coat, just one of the three typical layers of coats common to cats, which means less shedding and dander to spread around the home.

Reference: Paul Ciampanelli-collated research, Mom.me

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Be proactive by joining today.

Your natural match is waiting to meet you!

Visit us at NaturalAwakeningsSingles.com September 2018

37

calendar of events FRIDAY, AUGUST 31 Brain I – 9am-6pm. Aug 31-Sept 1. With Etienne Peirsman. Harmonize the symmetry of the brain so all parts can integrate. Use neural stem cells to repair damaged areas. $695. 29 CEUs. Bastyr University, 14500 Juanita Dr NE, Kenmore. 425-602-3152.

CranioMasters.com. Bastyr.edu.

FRIDAY, SEPTEMBER 6 Unwinding Meridians Rhythms – Sept 6-9.

9am-6pm. With Etienne Peirsman. Explore deeper cranial rhythms and the neutral touch. Unwind the neck and extremities. Use the meridians to open the heart. $695. 32 CEUs. Spectrum Center School, Lake Stevens. 505-503-5137. CranioMasters.com.

SATURDAY, SEPTEMBER 22 Emerald Spiral Metaphysical Fair – 9am-5pm.

With 100 readers, healers and vendors, enjoy the largest spiritual intuitive wellness fair with new age wisdom, crystals, alternative health, crafts, quantum physics and magic. Laureli Shimayo will offer Intuitive Eye Readings of ThriveTypes for discovering soul purpose, tuning career path, hiring, honoring kids, growing spiritually, empowering relationships and matchmaking. Free admission/samples; sessions for a fee. Kent Commons, 525 4th Ave N. 720-352-2434. Laureli@ ThriveTypes.com. LaureliShimayo.com.Facebook. com/events/175659373120823.

Qi Revolution – Sep 22-24. 9am-6pm. A three-day event designed to help unlock your healing power and create your best life. Teachings give you energy

using the most effective breathing techniques, qigong and food-healing science. Participants receive a university-style education in natural healing arts.

Seating limited; open to the public. $149/ticket.

Tacoma Convention Center, 1500 Commerce St, Tacoma. QiRevolution.com/home.

TUESDAY, SEPTEMBER 25 Let’s Color! An Adult Coloring Book Meetup – 5:30-7:30pm. Curious about the recent trend in stress reduction, color for adults? Trying something different this year! Drop in on our group in the dining area of Third Place Books in Lake Forest Park. BYOB+C (books and colored pencils). Find us at the table with the pink tablecloth and tall glass centerpiece. Free to the public. 17171 Bothell Way NE, Seattle.ThirdPlaceBooks.com.

SATURDAY, SEPTEMBER 29 Seattle Natural Awakenings Re-Launch Party – 10am-5pm. Seattle Natural Awakenings recently changed hands and welcomes the community to stop by and learn about natural, holistic and sustainably minded businesses during their re-launch party. There will be food, music, and activities throughout the day.

Including free talks from industry experts, and yoga sessions/movement out on the lawn in front of the building! Family friendly. Free. Mobius Hall 18345 Campus Way NE, Bothell. SeattleAwakenings.com.

plan ahead SATURDAY, OCTOBER 20 Beyond ME: Moving Beyond The Matrix Seminar – Oct 20-23. Expand your awareness and

your journey with co-teachers Dr Richard Bartlett and Melissa Joy Jonsson. Students will learn the basics of the time-tested techniques in ME, while also learning upgraded strategies to transform any pattern in reality. Go beyond the technique of The Two Point, Time Travel/Parallel Universes, archetypes, frequencies, templates. Modules and windows. Open to more! Discover new perceptual reality models. Tickets: $900/early bird or $1,000/ regular. Double Tree by Hilton Seattle Airport, 18740 International Blvd, Seattle. i-hrt.com//image/ event-image/251.pdf.

THURSDAY, OCTOBER 25 Introduction to Huna Workshop – Oct 25-27.

Noon-5pm, Thur; 10am-5pm, Fri; 10am-4pm, Sat. With Kumu Karen Moriuchi (Hilo, Big Island).

Release negative emotions, learn Ho’oponopono (forgiveness process), energy symbols initiation, interpretation of the five elements and more. $275/by 9/20, $375/thereafter. Seward Park Audubon Center. Info/ register: OneHearthc@ icloud.com.

SUNDAY, OCTOBER 26 Northwest Green Building Slam and Summit – Oct 26-27. Join hundreds of talented leaders, professionals and advocates at the Northwest Green Building Slam and Summit. This annual event aims to reconnect people and re-energize our vision to drive the green building movement forward.

Slam tickets: $35/early bird, $50/regular. Summit tickets: $195/early bird, $235/regular; $300/door.

Both tickets: $230/early bird, $270/regular, $350/ door. UW Kane Hall, 4069 Spokane Ln, Seattle.

NorthwestGreen.org.

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Seattle

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For use in a nebulizer

Order online at MyNaturesRite.com or call 800-991-7088

community resource guide OCTOBER

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 Hello@SeattleAwakenings.com to request our media kit.

BOUTIQUE SE.LYN BOUTIQUE & CRYSTAL SHOPPE 10124 Main St, Bothell 425-482-2701 SelynBoutique.com

Se.Lyn Boutique & Crystal Shoppe is your one stop shop for the latest boho chic styles, and unique hand selected crystals. We focus on providing specialty crystals, rocks, and minerals, as well as designer jewelry and clothing at all price points to our customers. Our goal is to bring beauty to both your spirit, and your wardrobe.

See ads, pages 29.

BARB BARNES

Lotus Heart Therapy, LLC 10516 E Riverside Dr, Bothell 425-949-7018 LotusHeartTherapy.com Barbara is a therapist and RN (retired), Ms Barnes works with the whole person: mind, body, emotions and spirit. With over 30 years experience in the field of counseling and therapy, Ms. Barnes see individuals, conducts classes and groups and offers supervision and consultation services.

ENERGY HEALING LAUREN DILLON-MERRILL

3 Petals Healing 10123 Main Pl, Bothell, WA 98011 425-417-8771 3petalshealing.com Lauren Dillon-Merrill is the practitioner behind 3 Petals Healing. She is CPEH certified, has ten plus years of experience in energy healing, and is an ordained John of God healing table facilitator. Lauren uses soul based energy healing, and energetic self care to help her clients understand achieve optimal energetic balance, and gives them the tools the need to maintain that balance and harmony in their lives. See ad, page 31.

plus: Chiropractic

EVENTS

Our Readers are Seeking:

LIFT YOUR SPIRITS WITH DENA MARIE! 425-350-5448 LiftYourSpiritsWithDenaMarie.com Dena@Dena-Marie.com

Dena Marie is a speaker, author of Our Energy Matters and host of Lift Your Spirits With Dena Marie, a radio show airing Fridays from 8-9 a.m. on 1150 AM KKNW. For upcoming classes a n d e v e n t s : L i f t Yo u r S p i r i t s withDenaMarie.com. See ad, page 13.

NATURAL BEDS SOARING HEART NATURAL BEDS

COUNSELING

Game Changers

Seattle: 101 Nickerson St, #400, Seattle 206-282-1717 Bellevue: 10000 Main St, Bellevue 425-502-7087 SoaringHeart.com

Everything we do is designed to provide you with great sleep. Each mattress, mattress topper, comforter, pillow, and pad we make is handcrafted with care from the finest organic and all natural ingredients we can find. Plus, with more than 30 years of craftsmanship behind us, you can rest assured that we stand behind everything we make. See ad, page 19.

YOGA SHEFAYOGA ROOSEVELT Leah Zaccaria, Owner 206-729-2561 ShefaYoga.com info@ShefaYoga.com

Our mission: “shefa” means abundance in Hebrew and “to heal” in Arabic; we believe there is enough for everyone and we can all be successful emotionally, spiritually and physically. Believing in abundance leads to an attitude of gratitude which leads to overall happiness. We offer daily heated yoga classes taught by experienced Hot Hatha and Power Vinyasa instructors. Our studio features an infrared heating system and an abundance of natural light. Our classes are suitable for all levels.

Chiropractors Energy Healing Educational Activism Physical Therapy

NOVEMBER

Immune System Boosters plus: Safe Drinking Water Our Readers are Seeking: Dietitians Health Food Stores Herbalists Naturopaths

DECEMBER

Uplifting Humanity plus: Holidays

Our Readers are Seeking:

Charities Inspiring Books Gift Baskets Plant Nurseries Natural Toys

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

206-818-5932

September 2018

39

Revolution

Experience REAL QIGONG

Learn NUTRITION SCIENCE

Breathe POWERFULLY

3-Days AMAZING Qigong and Food Healing $149

Day 1 SATURDAY Intro: History of Qigong Traditional Chinese Medice

Day 2 SUNDAY

Day 3 MONDAY

Food-Healing: Smoothies,

Qigong Strength Training:

Qigong Level-2 Form:

Wuji Level-3 Freestyle:

Make Fresh Red Pepper Paste Sample Taste Top Healing Food

Empty Force: Magnetic Favorite to Increase Energy Improves Standing Posture

Wider Stances Deeper Qi

Breath Empowerment:

Walking Qigong: Carry

Gives a Profound Euphoria Oxygenates Body to Core

Energy Wherever You Go Improves Focusing Ability

Food-Healing: Radicals,

Tui Na Massage: Pressure

Foods for Cancer, Heart, Eyes, Diabetes, Brain and more

Qigong Level-1 Form:

Routine Decreases Stress, Improves Circulation in a Connected Group Atmosphere

Applied Points for Pain Relief

9-Breath Method:

Our Most Powerful Breathing Helps Instantaneously Dissolve Stress, Depression, Anxiety, Improves Oxygen Metabolism

Tacoma, WA

September 22nd-24th

(800)-298-8970 40

Seattle

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Powerful Fitness without Injury Use Qigong in Your Workout

Uses Tai Chi like Movements Creatively in Your Sequence

Mastering Five Elements:

Psychology Self Improvement See Your Strong/Weak Elements

Foot Reflexology:

Pulsing Massage for Pain Relief

Advanced 9-Breath: Brings Qi to Pituitary Gland Helps Cognitive Performance Energizes in a Moments Notice

Convention Center SAT -SUN- MON 9am to 6pm Reserve Your Seats Today Limited Space

www.QiRevolution.com