November 2013 - Seattle Natural Awakenings

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How Wheat, Carbs And Sugar Affect Your Brain Power

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November 2013 | Seattle Edition | SeattleAwakenings.com

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W

elcome to the November issue of Seattle Natural Awakenings!

November brings that favorite allAmerican holiday, Thanksgiving, which for me usually means combing through Pinterest to find the best gluten-free crowd pleasers possible: pumpkin pie, stuffing and more.

Over the years, the list of allergens among my extended family and friends sharing Thanksgiving dinner have has grown, and I have to admit I take it as a personal challenge to bring or serve only dishes that everyone can eat, which always requires some planning. It’s a fun goal and I am always grateful for time spent with loved ones and things to feed them. This year, I’ve found a dairy-free honey caramel on Pinterest and an almond pear cake, both begging to be debuted for a holiday gathering.

There are other reasons to express gratitude in this month of November: I’m excited to bring you some fantastic articles this month about topics important to me. Since learning about thermography and how it can help screen for breast cancer, I can’t tell enough women about this fantastic FDA approved adjunct diagnostic technique. Read more in “Prevention” (page 16). I really enjoyed “Managing Triggers: Cultivating A Conscious Response To Stress” (page 22), written by my fantastic business coach, Penny Zenker, along with her friend and business partner, Dr. Thomas Duncan. They have developed some powerful ways of teaching how to use stress as an ally, and I am looking forward to their seminar this January in Seattle (info at TriggerManagement.net).

This month also brings the 10x10x10 Green Building Slam, produced by the Northwest EcoBuilding Guild. The November 16 event starts at 5:30 with hors d’oeuvres and proceeds to ten fast paced talks about local sustainable building projects, featuring everything from passive house designs to solar installations, rain catchment systems and more. The tickets are selling much faster this year than in the past, and I’d love to see our Seattle Natural Awakenings readers there. If you attend, please come find me and say hello - I’ll be hanging out at a table giving out copies of the magazine, and I would love to meet you.

(More info and how to get your tickets on page 11.)

Also, I’m thrilled to be attending the eighth annual Taste of Health And Inspiration at the Seattle Creative Arts Center the following weekend from noon to 8 p.m. on November 23 to get a jump start on holiday shopping for sustainable, locally crafted gifts. The vendors are fantastic and this event is a great way to spend an hour or an entire afternoon, with music, great speakers, wine tasting, fun and festivity.

So many fantastic events this month, so much to savor, and gratitude for everything! May your month be filled with warmth, friends, family and joy.

contact us Publishers Ann Dorn David Seregow National Editor S. Alison Chabonais Account Manager Dena Marie 425-350-5448 Dena@SeattleAwakenings.com Design & Production Patrick Floresca Franchise Sales 239-530-1377 To Advertise: 206-788-7313 or 425-350-5448

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We welcome your ideas, articles and feedback.

To your health and happiness,

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Natural Awakenings is printed on recycled newsprint with soybased ink.

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newsbriefs healthbriefs globalbriefs

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.

naturalpet fitbody

12 SAVING ANIMALS SAVES PEOPLE

healingways

Rescue You, Rescue Me

consciouseating inspiration wisewords

by Sandra Murphy

Moving Like Animals Can Wildly Improve Fitness

ecotip greenliving calendar

by Debra Melani

16 PREVENTION Thermography Offers A Powerful Screening Tool

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hOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 206-788-7313 or 425-350-5448 or email Publisher@SeattleAwakenings.com.

Deadline for ads: the 15th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Submissions@SeattleAwakenings.com Deadline for editorial: the 5th of the month.

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

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By Ann Dorn

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advertising & submissions

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14 JUNGLE GYM

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GRAIN FREE & BRAIN BRIGhT How Wheat, Carbs and Sugar Are Affecting Your Brain Health

by Linda Sechrist

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20 LIVING GRATITUDE A Taproot of Happiness

by Leo Babauta

22 MANAGING TRIGGERS Cultivating A Conscious Response To Stress

by Dr. Thomas Duncan and Penny Zenker

25 CRAFTING A

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GREEN hOLIDAY Happy Ways to Deck the Halls

by Avery Mack

SeattleAwakenings.com natural awakenings

November 2013

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newsbriefs

Canopy Tours Northwest Celebrates Fourth Anniversary

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tritional therapy or herbal medicine programs at the beginning of any term and online lecture times are conveniently scheduled for East and West Coast students.

This fall marks the third year of the PCC Nutritional Therapy program, offered through the college’s Continuous Learning for Individuals, Management and Business (CLIMB) Institute for Health Professionals. The 14-course series is approved by the National Association of Nutritional Professionals and prepares students to take the national credentialing exam in nutritional therapy.

In its second year, the online herbalism program now encompasses six modules that provide intensive training for a career in herbal medicine. K.P. Khalsa, the lead instructor and curriculum director for the program, is president of the American Herbalists Guild (AHG), a national association of herbal practitioners. The hours may be used toward the registered herbalist credential granted by the AHG.

amano Island business Canopy Tours recently celebrated their fourth anniversary. The business began as an idea to help support a family farm, according to co-owner and sixth generation farmer Mona Campell.

“We wanted to preserve our historic farm on the Camano Island and we determined that a zipline tour would be a perfect way to share this beautiful setting with others while teaching them about forest stewardship and organic farming,” Campbell explains.

Tour guests experience the forest from a new perspective beginning with a ride up to the first zipline platform.

From there, guests whiz through the forest ziplining from tree to tree on six double cable ziplines, touching down for two trail walks and a log bridge to see the forest understory up close. A final 54-foot rappel completes the adventure.

Along the way, guides and interpretive displays provide opportunities to learn more about the forest and its inhabitants.

“Canopy Tours Northwest is a low impact business that allows the forest and farm operations to continue, maintaining an island treasure for future generations of the family and the larger Camano community,” Campbell says.

Guides are certified to industry standards and trained in first aid and CPR. Canopy Tours is offering a special through December 31: buy three gift certificates and get the fourth one free.

Location: 1626 SE Water Ave., Portland, Oregon. For more information, call 971-722-2798, email ClimbHealth@pcc. edu or visit pcc.edu. See ad, page 7.

Canopy Tours Northwest is located at 332 NE Camano Dr, Camano Island. For more information: 360-387-5807 or CanopyToursNW.com.

Community Training in Nutrition and Herbal Therapy

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ortland Community College (PCC) is actively training alternative health practitioners via professional level classes in nutritional therapy and herbal medicine. PCC intends to set the standard in next-generation holistic health education, offering support for a strong balance of complementary health careers. Classes are available on campus or in an interactive online version. Students can begin either the nu-

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NW EcoBuilding Guild Presents 10x10x10 Green Building Slam

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n November 16, the NW EcoBuilding Guild will present the Green Building Slam, featuring ten talks from Guild members about green building projects in the Greater Seattle area. The ten presenters were selected by a jury knowledgeable about various aspects of sustainable building and are each allotted exactly ten minutes to present their project. Projects include two “passive houses,” designed to collect and retain energy, as well as projects that used green roofs, rain catchement systems, solar panels and more.

The evening begins at 5 p.m. with registration, networking, raffle, and hors d’oeurves and presentations start at 6:30 p.m. Networking, dessert and coffee follow at 9 p.m. The event takes place at University of Washington’s Kane Hall with Roger Faris of KUOW Public Radio as the master of ceremonies.

Multiple ticket options include the Golden Supporter ticket level at $100, which includes a free raffle entry and the purchaser’s name on the event program.

Regular Guild member tickets are $20, non-member tickets are $25. A limited number of student tickets are available for $10. Wine and beer will be served for $2. Parking at Central Plaza Garage on the Seattle Campus is free.

The 10x10x10 Green Building Slam takes place Nov. 16 at 5 p.m. at Kane Hall at the University of Washington, 1410 NE Campus Pkwy, Seattle. Tickets are $20/Guild member and $25/non-member. For more information: GreenBuildingSlam.org.

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12th Annual Christmas Festival at Quiet Light Candleshop

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he Sisters of the Convent of the Meeting of the Lord are presenting their 12th annual Christmas festival, Quiet Light Candles, which takes place every Friday and Saturday after Thanksgiving until Christmas.

“It’s a holiday event not to be missed,” says Mother Thecla, who oversees the convent. “We have an exceptional gift store with appeal for everyone and fun activities for the whole family as well.”

Children can learn to pour their own candles, as well as learn about bees and the benefits of beeswax. A raw honey tasting room and Christmas cave display, along with a broad selection of gifts, round out the festival.

“It’s a very Christmasy and peaceful atmosphere,” Mother Thecla says.

The 100 percent pure beeswax candles are handcrafted by members of the convent, and all proceeds go to help keep the nonprofit organization running.

The Christmas Festival takes place every Friday and Saturday from Nov. 30-Dec. 22. Friday hours are 12-7 p.m., Saturday hours are 9 a.m.- 4 p.m. Groups can schedule appointments during the week. Convent of the Meeting of the Lord is located at 29206 64th Ave. NW, Stanwood. Recommended to use directions on website instead of Mapquest or GPS. For More information: 360-629-0285 or QuietLightCandles.com.

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Taste of Health and Inspiration Takes Place November 23

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he eighth annual Taste of Health and Inspiration takes place at Seattle Creative Arts Center in Ballard on Nov. 23 from noon to 8 p.m. The free event will feature local vendors of sustainable, natural and locally made holiday gifts, inspirational speakers, informative demos, raw organic chocolate samples, wine tasting and live music performed by Chris Gibson and SeaStar from 6 to 8 p.m.

“It’s a great experience and an opportunity to find gift ideas for the holidays,” says event organizer Dena Marie. “Give the gift of experiences like ziplining on Camano Island with the family, a day at the spa for the one you love or handmade candles, jewelry and art for friends and family.”

All vendors are local, with an emphasis on natural and sustainable gifts.

“I created the event to educate people on the impact of buying too much stuff and teach them how to simplify the holidays by staying out of the malls, not using credit cards and slowing down with the change of the season,” Dena Marie says.

Admission is free, and there will be hourly drawings and prizes. Wine tasting and appetizers are served from 6 to 8 p.m. The event is sponsored by Seattle Natural Awakenings and Seattle Creative Arts Center.

Taste of Health and Inspiration takes place Nov. 23 from noon-8 p.m. Free.

Seattle Creative Arts Center, 2601 NW Market St., Seattle. For more information: 425-350-5448 or Dena-Marie.com.

Acupuncturist Offers House Calls

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ocal acupuncturist Greer Nesbitt is now offering house calls and also has taken over as the new acupuncturist at the Washington Center for Pain Relief. Nesbitt specializes in pain relief and treats a variety of other issues, including sleep, stress, fertility and anxiety and depression.

House calls are offered throughout the greater Seattle area.

The Washington Center for Pain Management is located at 21616 76th Ave. West, Suite 102, Edmonds. For more information: 206-409-1351 or Greer@GreerNesbitt.com.

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New Shoreline Wellness Center Opens

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ooperative wellness facility Creative Health Collective (CHC) recently celebrated its grand opening in Shoreline. Owners Tina Praseuth and Marissa Castello hosted the event to introduce their collaborative effort to the public and celebrate the company’s vision in the community.

Praseuth and Castello say their goal is to provide a beautiful, integrative, and holistic healing center for their clients with a collaborative and collective business model for their practitioners.

The team of practitioners at CHC offers services in naturopathic medicine, acupuncture, Traditional Chinese Medicine, massage therapy, hypnotherapy, and mental health counseling.

“We like to say that collaboration is the new competition”, says Castello, “and our way of conducting business is a new model that recognizes the importance of working together to achieve our goals, both personally and in the community.”

Creative Health Collective supports both clients and the community through outreach, health and wellness education, and spiritual empowerment. On weekends, they host seminars, classes, and healing and spiritual workshops that are open to the public. The center also hosts monthly professional networking events for all natural health practitioners in the greater Seattle area.

Creative Health Collective is located at 938 North 200th St., Suite A, in Shoreline. For more information: 206-3878840 or CreativeHealthCollective.com.

healthbriefs

Mindful Meditation Relieves Inflammation

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new University of Wisconsin-Madison study shows that meditation, a proven reducer of psychological stress, can also lessen stress-caused inflammation and thereby relieve the symptoms and pain of certain diseases.

Long-term stress has long been linked to inflammation, an underlying cause of many diseases, including rheumatoid arthritis, bowel disease, asthma, heart disease and Type 2 diabetes.

Meditation study volunteers were divided into two groups—an eight-week mindfulness meditation course or a stress reduction program of supportive nutrition, exercise and music therapy that did not include meditation. The meditation group focused attention on the breath, bodily sensations and mental content while seated, walking or practicing yoga.

Immune and endocrine data was collected before and after training in the two methods and meditation proved to be more effective. Melissa Rosenkranz, a neuroscientist with the university’s Center for Investigating Healthy Minds and lead author of the report, concludes that, “The mindfulness-based approach to stress reduction may offer a lower-cost alternative or complement to standard treatment, and it can be practiced easily by patients in their own homes whenever needed.”

hAPPY LIFE, hEALThY hEART

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eelings matter when it comes to protecting a person’s physical health. Researchers at Boston’s Harvard School of Public Health reviewing more than 200 studies published in two major scientific databases found a direct correlation between positive psychological well-being and a reduced risk of cardiovascular disease, including heart attacks and strokes. They concluded that positive feelings like optimism, life satisfaction and happiness are associated with the reduced risk, regardless of a person’s age, weight or socioeconomic or smoking status.

Acupuncture’s Growing Acceptance

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ne in 10 American adults has received acupuncture at least once and nearly half of them say they are “extremely” or “very” satisfied with their treatment, according to a survey sponsored by the National Certification Commission for Acupuncture and Oriental Medicine. Sixty percent of survey respondents readily accepted the idea of acupuncture as a treatment option, and 20 percent have used other forms of Oriental medicine, including herbs and Chinese bodywork.

Acupuncture and Oriental Medicine Day is observed on Oct. 24. For more information, visit aomday.org. natural awakenings

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healthbriefs

Tanning Beds Invite Melanoma

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s summer tans fade, some might feel tempted to use tanning beds to keep a “healthy glow”, but they may be less than healthy. A recent multi-country meta-study published in the British Medical Journal confirms that exposure to a tanning bed’s intense doses of ultraviolet light significantly increases the risk of cutaneous melanoma, the deadliest type of skin cancer.

Of the 64,000 new melanoma cases diagnosed each year in Europe, more than 5 percent were linked by researchers to tanning bed use. Users experience a 20 percent increased relative risk of all types of skin cancer compared with those that have never used one. This risk doubles if indoor tanning starts before the age of 35, and the risk increases with every session.

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Walnuts Strengthen Sperm

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dding a handful of walnuts to a man’s daily diet might just increase the chance of pregnancy for couples with fertility problems. Scientists attribute male infertility as the central issue in 30 to 50 percent of the 70 million couples worldwide experiencing such difficulties.

Researchers at the University of California, Los Angeles, investigated whether increasing intake of the polyunsaturated fatty acids found in fish, flax seed and walnuts that are critical for sperm maturation and membrane function would increase sperm quality in men consuming a typical Western-style diet. They found that less than three ounces of walnuts added to a man’s daily diet improved sperm strength, size and motility (swimming ability). The men eating the walnuts also showed fewer chromosomal abnormalities in their sperm.

The Killer Called Sugar

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new animal study from the University of Utah, in Salt Lake City, reports daunting results. Female mice that consumed the equivalent of a human drinking three cans of soft drinks a day doubled their death rate from all causes. The study further showed that fertility rates dropped dramatically in male mice and their innate ability to defend their territory diminished. All of the sugar-saturated mice performed poorly on cognitive tests.

The lab mice received a diet in which 25 percent of their total calories came from sugar (not high fructose corn syrup, which carries substantial additional health risks). That’s an amount commonly consumed in the Standard American Diet, easy to do in one sitting via a super-sized soft drink.

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ROSEMARY REVS UP MEMORY

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osemary’s folkloric reputation for improving memory has been validated by science. UK researchers at London’s Northumbria University found that when the essential oil of rosemary was diffused into a room—a method practiced in aromatherapy—it enhanced participants’ ability to remember past events and remind themselves to do tasks planned for the future, like sending an anniversary card.

Mark Moss, Ph.D., head of psychology at Northumbria, says, “We wanted to build on our previous research that indicated rosemary aroma improved long-term memory and mental arithmetic. In this study, we focused on prospective memory, which is critical for everyday functioning.”

In the study, 66 people randomly assigned to either a rosemary-scented or unscented room were asked to complete a variety of tests to assess their memory functions. Those in the rosemary-scented room outperformed the control group.

Blood analysis of those exposed to the rosemary aroma confirmed higher concentrations of 1,8-cineole, the oil’s compound specifically linked to memory improvement. The researchers concluded that the aroma of rosemary essential oil can enhance cognitive functioning in healthy individuals and may have implications for treating people with memory impairment. The findings were presented at the British Psychological Society Annual Conference, in Harrogate.

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globalbriefs Bamboozled

Bamboo Fabric a Product of Greenwashing At least one dealer in sustainable products has taken a stand against bamboo fabric, which most people associate with bamboo lumber, a rapidly renewable resource that requires fewer pesticides to grow than other crops.

Laura Mathews, of Eco Promotional Products, Inc., in Washington state, cites the Federal Trade Commission’s report: “The truth is, most bamboo textile products, if not all, really are rayon, which typically is made using environmentally toxic chemicals. While different plants, including bamboo, can be used as a source material to create rayon, there’s no trace of the original plant in the finished rayon product.”

Mathews says that her company has discontinued selling bamboo clothing and all other items made from bamboo fabric. She notes, “It’s the responsibility of everyone to vet these and other similar terms to ensure that the eco-friendly product you’re putting your purchasing power behind is actually eco-friendly.”

Source: EcoPromotionsOnline.com

Table Label

Chipotle’s Identifies GMO Ingredients Although the U.S. Food and Drug Administration does not require the labeling of genetically modified organisms (GM or GMO) used as ingredients in any food, the Chipotle Mexican Grill national fast food restaurant chain has chosen to do so, on the way to eliminating them from its menu altogether.

They have already switched fryers from using soybean oil, almost always made from genetically modified sources, to sunflower oil, which is not. With 1,400 locations, Chipotle reports that its labeling system reflects that it does use GMO soybean oil in some of its products and that most of the grain used to feed its animals for meat and dairy is GMO corn. The chain’s success in this effort may also prompt other fast food outlets to follow suit.

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NW EcoBuilding Guild Sponsored Section Proud Sponsor Of The 10x10x10 Green Building Slam Thank You From The Northwest EcoBuilding Guild!

Puget Sound Cooperative Credit Union “We know the majority of our members by name” Operating since 1934, Puget Sound Cooperative Credit Union is member owned and boasts employees who have been with the organization for years, plus a strong and innovative green lending program.

“The thing that makes me most happy are the relationships and friendships that have developed from

creating a green lending program,” says Chief Operating Officer Shannon Ellis-Brock. “I know that our program has really changed people’s use of energy, comfort levels in their homes helped our local economies the environment and created jobs.”

Their green lending program offers fixed rate terms to 15 years with no prepayment penalties. Ellis-Brock and her husband used the program themselves to finance a ductless heat pump, improving air quality in their home and saving energy. The credit union has four locations: downtown Bellevue, Renton, Tacoma and Vashon Island, and offers their members access to their accounts through hundreds of other credit unions throughout the state.

“At the end of the day it our employees who really make the difference,” Ellis-Brock explains. “We still answer the phones when our member call, and we know the majority of our members by name.”

More information: PSCCU.org or 425-283-5151.

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naturalpet

Saving Animals Saves People Rescue You, Rescue Me

by Sandra Murphy

Like water, grace seeks its own level. In rescuing animals, the rescuer is often also rescued. Both lives change for the better.

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uster came to us for a reason,” says Amy Burkert. “My husband, Rod, and I were walking our Shar-Pei, Ty, in our Philadelphia neighborhood when a man warned us about ‘a big, black dog’ in the alley.

The friendly fellow came home with us and after a fruitless search for his family, we decided to make him part of ours.”

In 2009, when the couple encountered difficulty finding a vacation hotel that would accept their new 70-pound German shepherd as an overnight guest, they decided to launch GoPetFriendly.com, a website that assists in finding travel accommodations for families with dogs and other pets. Selling their house in Pennsylvania and hitting the road in a 24-foot-long RV, they’ve now traveled to 47 states to research and qualify content for the website; Rod works from “home” and Amy writes the weblog. Their travel schedule flexes, with most stops lasting one to three weeks.

“It’s not the life two accountants were banking on, but we couldn’t be happier,” she says, “and we owe it all to Buster.” The site now lists more than 60,000 hotels, campgrounds, restaurants, beaches, dog parks and activities across the U.S. and Canada, plus a

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road trip planner.

“I woke up one morning and thought, ‘I can’t find a husband, so I’ll get a dog,’” says BJ Gallagher, a sociologist and award-winning author.

“I’d lived in my Los Angeles house for 16 years and knew none of the neighbors. Within six months of adopting Fannie from a shelter, I’d met them all. Thanks to her, I’ve become a fullfledged member of my community.”

Fannie’s Chinese heritage includes chow and Pekingese breeds.

Transformations can come from more unusual pets, as well. Soon after Susan M. Tellem, a registered nurse in Malibu, California, gifted her husband, Marshall, with two tortoises for his birthday, the couple discovered there was no national protection program for the reptiles. They started American Tortoise Rescue (Tortoise.com), an organization that has been rescuing, rehabilitating and providing sanctuary to more than 3,000 water turtles and land tortoises since 1990. Their education and awareness initiatives for humane treatment have gone international, as well.

It was a bird that rescued April Leffingwell. She had been dealing with a severe back injury that necessitated pain medication and kept her from regular work for six months when she

and her husband visited a local Los Angeles pet store, “to get out of the house.” She was touched by seeing a large Moluccan cockatoo that was afflicted with a damaged claw. Her husband recognized how she related to the bird’s condition and brought Izzi home the next day.

Now with just one leg, Izzi has learned to sleep while lying down to rest his other limb. “Izzi and I found each other when we were both broken,” she says. “We’ve become each other’s source of strength. If he can live with only one leg, I can live through pain.”

When members of the armed forces deploy, they often have to find alternate living arrangements for pets and may not always be successful. Kimberly Gauthier, a blogger at KeepTheTailWagging.com, and her ex-Army partner are securing funding and laying plans to foster dogs for deployed soldiers. Emailing updates and Skype visits will aim to boost the morale of both the dog and serviceman or woman. The couple lives on five acres in Marysville, Washington.

An animal-enriched environment has proved to be helpful for author Kathy Rowe, a 20-year veteran retired from the military, and her husband, Scott, who also retired from Air Force service that included Special Forces duty. They have chosen to live on a 100-acre farm in Tyner, Kentucky.

Kathy believes their variety of resident rescued animals, including dogs, cats, chickens, turkeys and a potbelly pig, all help Scott in dealing with posttraumatic stress disorder.

Riding, working with and grooming his horse, Quint, is particularly helpful. “My husband is less frustrated, has better focus, is less jumpy and has fewer flashbacks than he used to,” relates Rowe. “Knowing that our rescue dog, Lola, is guarding the farm, he feels he can sleep better because she has his back.”

Humans rescue animals, but animals show up for a reason—most humans can use some rescuing, as well.

Connect with freelance writer Sandra Murphy of St. Louis, MO, at StLSandy@mindspring.com.

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itness seekers across the country are finding their wild sides by crouching like cougars, leaping like leopards and crawling like crabs.

Although it might seem like they’ve let silliness encroach on their fitness goals, these adventurous types might be on the right track, realizing more of the rippled muscles and exceptional agility of our four-legged complements. “It’s getting people back into their own bodies,� says Mike Fitch, creator of Animal Flow, one of several fitness programs offered in health clubs around the country that enable participants to make the most of their inner beast. “People are tired of being injured and doing the same old workouts. They need a more well-rounded, holistic approach to their health.�

Fitch, founder of Global Bodyweight Training, in Miami, Florida, incorporates fluid movement (including parkour, break dancing and gymnastics) in his routines.

Animal-related workouts are proving to be a fun form of natural bodyweight training—named a top fitness trend for 2013 by the American College of Sports Medicine (ACSM). Men

and women are mimicking animals to attain stronger, leaner and more agile bodies that perform better in life. Whether building arm strength by swinging their lower bodies sideways, feet-to-hands, like a gorilla, or toning thigh muscles by stalking forward inches from the ground like a panther, animal workout converts are toning their bodies in challenging ways without the use of heavy weights or equipment. “The bear crawl is another good example,� advises David Nordmark, author of Animal Workouts: Animal Movement Based Bodyweight Training for Everyone. With hands and feet on the ground and rear end raised in the air, the bear crawl involves scrambling quickly forward and backward— a popular high school football and karate agility drill for years. He contends, “Even if you think you are in shape and do it for a minute, you’ll be amazed at how much more of a workout your arms get.�

Neal Pire, a New Jersey-based strength trainer and ACSM fellow, agrees the movements are intense and strength building, but wonders if an

evolved, two-legged animal is meant to mimic four-legged species. “It’s a very tough workout,” says Pire. “You’re loading muscles where typically you don’t have very much leverage, so your muscles are doing all of the work; yet some moves might be overloading to certain people’s joints.”

Fitch claims the overall result is increased muscle endurance. He cites a study published in the journal Applied Physiology Nutrition and Metabolism of women that found wholebody, aerobic resistance training like what’s applied in his program supplies a cardiovascular workout similar to endurance training, but with the added benefits of increased balanced muscle strength and perceived enjoyment.

“I call it body balance, working your body as a unit,” Nordmark says, citing pushups, which activate specific muscle groups, as a more traditional example. He notes, “I think it gives people a more natural and attractive look than bodybuilding, more like dancers or even martial artists or gymnasts.”

Working out like animals keeps human cores activated, especially when combining the exercises together

“Even if you think you are in shape and do it for a minute, you’ll be amazed at how much more of a workout your arms get.” ~ David Nordmark on “the bear crawl” exercise for a sustained routine. In addition to tightened abdominal muscles, it boosts calorie consumption and leads to enhanced core and overall strength. Fitch points to a relevant study of college football players that demonstrated the strength connection, published in the Journal of Strength and Conditioning Research. Pire concurs that sustained exercises at a moderate range, as with animal workouts, is an effective calorie burner. Firming up a flabby middle also works to improve balance, as another study in the same journal showed, involving sedentary women performing fitness ball exercises.

Moving the body in many directions in intense, but flowing, almost dance-like workouts, naturally im-

proves stability, agility, flexibility and balance, as exhibited in the animal kingdom. “Challenging the body as it moves in all directions uses the body the way it was intended to be used,” maintains Fitch. Nordmark also points to similarities in yoga poses resembling animal postures that have contributed to physical and spiritual health for millennia.

Nordmark and Fitch believe that animal themes provide many more bodyweight movements that can keep workouts fresh and be mastered for life, keeping bodies strong and functional as people age. “If you meet an old bear in the woods, he’s not walking around with a walker,” Nordmark observes. “He’s still a formidable animal, and you don’t want to mess with him.” Plus, adds Fitch: “The workouts are great fun.”

Watch animal moves in action at Tinyurl.com/AnimalFlowVideo.

Freelance journalist Debra Melani writes about health care and fitness from Lyons, CO. Connect at Debra Melani.com or DMelani@msn.com.

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PREVENTION Thermography Offers an Effective Breast Screening Tool

by Ann Dorn

A

screening tool approved by the FDA, thermoglocated in Gilman Village in Issaquah, has been providing raphy is becoming increasingly popular as an thermography for over a year to clients from all over the adjunct method for breast screening. A growSeattle area. Thermography is a non-invasive, radiation-free ing body of research suggests thermography is and painless way of tracking a woman’s breast health over especially valuable to women for whom mammograms a period of years, and studies show it is capable of catching are not recommended. Breast tissue becomes less dense potential problems before they become big problems. It’s with age, which is part of the reason that National Cancer FDA approved and can be used for all types of body tissue, Institute guidelines currently call for women to start getting not breasts alone. mammograms every two years after age 50. Before that age,

“A thermogram offers information about your breasts women still get breast cancer, but that no other technology can “Thermography can detect physiologic mammograms are not effective provide,” Adams explains. “Therscreening tools for most because changes that accompany breast pathology, mography is an infrared heat breast tissue is too dense for the digital imaging system. It uses while it is still at a cellular level—before it mammogram to work well, acno radiation, is painless, noninbecomes visible on a mammogram.” cording to research published last vasive and the machine does not year in the journal Current Breast even touch your skin. It shows Cancer Report. In a 2008 study published in the American color images of heat in the tissue, which shows vascularity Journal of Surgery, researchers at New York Presbyterian or circulation in the breast.”

Hospital-Cornell found that thermography was highly ef According to the American Cancer Society, 85 percent fective in identifying malignant tissue in women whom of women who get breast cancer have no family history of mammograms and ultrasounds both failed to conclusively the disease. Regardless of family history, if a thermogram is locate tumors. Unfortunately, although it is less common abnormal, a woman runs a future risk of breast cancer that for younger women to get breast cancer, when they do, it is is 10 times higher than someone with a first degree relative (mother, sister, daughter) with the disease, according to a often extremely aggressive and difficult to treat.

Bras Thermography co-owners and sisters Ingrid Adams 1980 study published in the journal Cancer. This means that thermography is the only technology currently available to and Ursula Walker want to lessen the fear that is associprovide women with a future risk assessment. ated with breast screening. “We want thermography breast

“If a women has an abnormal or high risk finding in screening to be a pleasant experience that is focused on her thermogram, but her mammogram or ultrasound is fine, prevention,” Adams says. Bras Thermography, which is

16

Seattle

SeattleAwakenings.com

I encourage her to focus on her breast health to change the course and not just wait for the problem to continue or grow,” Adams cautions. “We recommend that they work with their health care practitioner to improve their breast health. Prevention is what we’re all about.”

Walker notes that breast thermography scans require two appointments, 90 days apart: to establish an accurate and stable baseline. Upon their first visit, Bras Thermography clients are greeted by sophisticated pink, feminine décor in the airy lobby. After checking in and completing necessary forms, they follow Walker or Adams back to a screening room, where they exchange their shirt and bra for a lightweight scarf provided for comfort during the acclimation period, and then either Walker or Adams operates the thermal imaging camera. The room remains at a comfortable 70 degrees during the entire imaging process, which usually takes 15 minutes. Finally, Walker or Adams shows the client the images and then offers natural breast health tips. The images are sent to a certified medical doctor who responds within two to three days with a written report, risk rating, and images attached. Upon request, findings are sent to clients’ regular health care practitioners or specialists

Co

g n i mFebru a ry 2014

as well.

Dr. Linda Bamber, ND, heads the Bras Thermography franchise from Kansas and has done extensive research on breast health. When her mother and sister were diagnosed with breast cancer six months apart, she began her research on breast health and prevention techniques, according to Walker and Adams. Dr. Bamber created a breast health booklet that they review with Bras Thermography clients following their thermogram. Adams notes that she and Walker can provide names of health care practitioners to help guide clients in improving their breast health.

“No screening tool is 100 percent accurate, but thermography does offer an incredibly powerful tool to women to monitor their overall breast health,” Adams says.

“Thermograms and mammograms complement each other,” Walker explains. “Mammography shows anatomy and structure; thermography is a physiological test only.

Thermography can detect physiologic changes that accompany breast pathology, while it is still at a cellular level—before it becomes visible on a mammogram.”

For more information: 425-677-8430 or BrasThermography.com.

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BRAIN

BRIGHT How Wheat, Carbs and Sugar are Affecting Your Brain Health

by Linda Sechrist

A

lzheimer’s, the most common form of dementia and a general term for memory loss and other intellectual disabilities serious enough to interfere with daily life, affects 5.6 million Americans. According to The Lancet Neurology, a well-respected medical journal on brain research, Alzheimer’s, which presently has no cure, is preventable.

“Lifestyle choices, like aerobic exercise and eating plenty of healthy fats and reducing carbohydrates, affect overall brain health, as well as the risk of Alzheimer’s,” says Dr. David Perlmutter, a board-certified neurologist and author of the new bestselling book, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar— Your Brain’s Silent Killers.

Food is a powerful epigenetic modulator—it can enable or hamper our DNA, thus regulating the expression of many genes. Experts have only begun to understand the damaging consequences of wheat consumption.

“Grain Brain is a timely wake-up call about how we are increasingly challenging human physiology by consuming what we are not genetically prepared to process, like the 133 pounds of wheat the average American eats annually,” says Perlmutter.

He believes that one of the main culprits for the decline in brain health in modern times has been the introduction of wheat into the human diet. Today’s modernized and hybridized wheat crops share little genetic, structural or chemical similarity to the wild einkorn variety of grain our ancestors consumed in small amounts.

In the West, 20 percent of calories come from wheat-based food. Perlmutter is among those that regard this as a dangerous statistic, especially since Dr. Alessio Fasano, a pediatric gastroenterologist and research scientist who leads the Center for Celiac Research & Treatment at Massachusetts General Hospital, in Boston, found

SeattleAwakenings.com

that the gluten in wheat leads to the pro“A hallmark of what I term associated with brain shrinkage, says duction of zonulin in the gut.

Perlmutter. grain brain is that brain He further notes, “The function of

Zonulin increases the permeability of the intestinal wall, allowing dysfunction is predicated the brain, which is 60 to 70 percent proteins to leak from the gut into the fat and maintained by the fats you on the inflammation from consume, depends on its environbloodstream, explains Perlmutter. These proteins, which would normally remain ment.” Grain Brain recommends a consumption of gluten, within the digestive system, then chaldiet that’s aggressively low in carbohyas well as the long chains drates (60 grams per day) and bounlenge parts of the immune system, the macro fascia and certain other types of of sugar molecules known tiful in supportive brain fats. These white blood cells that increase producinclude extra-virgin olive oil, sesame as carbohydrates.” tion of inflammation-related chemicals. oil, coconut oil, ghee, almond milk, “Zonulin is the cornerstone of diseases avocados, olives, nuts, nut butters, ~ Dr. David Perlmutter characterized by inflammation in the cheese and seeds such as flaxseed, brain—Alzheimer’s, autism, Parkinson’s sunflower, pumpkin, sesame and chia. and attention deficit disorders—as well as autoimmune It is also rich in above-ground vegetables such as kale, brocdiseases,” advises Perlmutter. coli, spinach, cauliflower, Brussels sprouts and salad greens,

Fasano’s research shows that such a reaction to zonulin while relatively low in below-ground vegetables like beets, is present in 100 percent of humans—not just in the 1.8 carrots and potatoes, which are higher in carbohydrates. It percent of the population that have celiac disease or 30 also calls for reduced fruit consumption. percent that are gluten sensitive. “A hallmark of what I term

“Having two to four servings of fruit every day, based grain brain is that brain dysfunction is predicated on the inon America’s present food pyramid, is not helpful. More flammation from consumption of gluten, as well as the long in line with avoiding brain drain is an apple or a handful chains of sugar molecules known as carbohydrates,” says of berries, or about 100 calories worth of any fruit. In my Perlmutter. “This includes fruit, which also was consumed opinion, the pyramid needs to be stood on its head,” advises in limited quantities by our ancestors.” He cites a published Perlmutter. “We should eat a diet similar to what our ancesanalysis by Loren Cordain, Ph.D., author of The Paleo Diet. tors survived on for 2.6 million years and reprogram support

A diet high in carbohydrates has been directly related of our genetic destiny for the better.” to atrophy, or brain shrinkage, according to a recent German study by University of Bonn researchers, published in Dr. David Perlmutter is a board-certified neurologist, Fellow Neurology. A blood test for hemoglobin A1C, the standard of the American College of Nutrition and author of Grain laboratory measurement to assess average blood sugar, Brain. For more information on his 2013 PBS Grain Brain is frequently used in studies that correlate blood sugar series, visit DrPerlmutter.com. control to disease processes like Alzheimer’s, mild cognitive impairment and coronary artery disease. The research- Linda Sechrist is a senior staff writer for Natural Awakeners concluded that elevated hemoglobin A1C is directly ings. Visit ItsAllAboutWe.com for the recorded interview.

natural awakenings

November 2013

19

inspiration

LIVING GRATITUDE

A Taproot of Happiness

by Leo Babauta

I

“

f the only prayer you said in your whole life was, ‘Thank you,’ that would suffice,” a maxim first voiced by mystic Meister Eckhart, has held true through the centuries. Why should this simple act mean so much?

Expressing gratitude works wonders.

ward to thank others.

Gratitude reminds us to recognize good people in our life. They range from loved ones to those that render a kindness to a stranger. Treasuring goodness in every form brings more of it into our experience.

Show thanks. Sometimes we think about something helpful or kind that someone did for us recently or long ago. Make a note, call them up or even better, tell them in person with sincere conviction why you continue to be grateful and appreciative. Another option is a thank-you card or email—keep it short and sweet.

Gratitude turns bad things into good things. Having problems at work? Be grateful to be employed and serving others. Challenges keep life interesting, enhance judgment and strengthen character.

Gratitude reminds us of what’s important. Being grateful to have a healthy family and friends, a home and food on the table puts smaller worries in perspective.

Gratitude reminds you to say, “Thank you.” Call, email or stop by to say thanks… it takes just a few minutes to express our reason for doing so. People like being appreciated. It creates a satisfying beam of mutual happiness that shines on.

Habit-Forming Tips

Here are some ways to overcome any initial discomfort felt in stepping for20

Seattle

SeattleAwakenings.com

Create a morning gratitude session.

Take a few minutes each morning to close your eyes, silence the to-dos and give thanks to whomever and whatever is cause for gratitude.

See the silver lining even in “negative” situations. There are always two ways to look at something. We can perceive something as stressful, harmful, sad, unfortunate and difficult, or look for the good embedded in just about everything. Problems held in a positive light from a different perspective can be opportunities to grow and to be creative in devising a solution.

Learn a gratitude prayer. Many songs and prayers, religious or not, serve to remind us to be grateful. Find or write a special one and post it in a highly visible spot.

Leo Babauta is the founder of the simplicity blog, ZenHabits.net, and author of bestselling e-books Focus, The Little Guide to Un-Procrastination and Zen to Done.

Be Thankful Be thankful that you don’t already have everything you desire.

If you did, what would there be to look forward to?

Be thankful when you don’t know something for it gives you the opportunity to learn.

Be thankful for the difficult times.

During those times, you grow.

Be thankful for your limitations because they give you opportunities for improvement.

Be thankful for each new challenge because it will build your strength and character.

Be thankful for your mistakes.

They will teach you valuable lessons.

Be thankful when you’re tired and weary because it means you’ve made a difference.

It is easy to be thankful for the good things.

A life of rich fulfillment comes to those who are also thankful for the setbacks.

Gratitude can turn a negative into a positive.

Find a way to be thankful for your troubles and they can become your blessings. ~ Author unknown

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Numerous U.S. practicing physicians quoted widely in the media estimate that the incidence of hypothyroidism in our adult population may be between 30 and 70 percent.

Thus, we can’t efficiently produce the thyroid hormones that serve as chemical messengers triggering nearly every bodily function. The presence or absence of iodine affects our every cell.

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Hypothyroidism can further cause infertility, joint pain, heart disease and stroke. Low iodine levels also have been associated with breast and thyroid cancers. In children, insufficient iodine has been strongly linked with mental retardation,

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Low-sodium diets: Failure to use healthy salts to fulfill sodium requirements, plus over-

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A known carcinogen, it is used as an anticaking ingredient found in almost all baked goods, unless the ingredients specifically cite unbromated flour.

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wisewords

Managing Your Triggers Cultivating A Conscious Response To Stress

by Thomas Duncan, MD and Penny Zenker

H

ave you ever felt overwhelmed, stressed out or felt out of control? Of course you have! Who hasn’t at some time in their life? The World Health Organization declared stress a health epidemic that cost US businesses an estimated $300 billion dollars in 2012. Whether you are dealing with small stresses, large stresses, or any combination of the two it can have a profound impact on your health.

Stress doesn’t just happen; it is triggered by an event or situation Learning to recognize these triggers for what they are is the first step in managing them. After all, you can’t treat a

disease you don’t know you have and similarly you can’t manage a trigger of which you aren’t aware. So what are triggers? They are anything that produces an automatic emotional response.

Every day we face triggers. Some may be small like being stuck in traffic, or not being able to find your keys, or even being irritated by someone in your office. Some of these triggers will be huge and have long lasting effects like being in a toxic or abusive relationship, reaction to a severe illness, or the death of a loved one. Stress is an emotional response to triggers.

Total trigger management will

bring you health, wealth and balance.

Imagine how transformed your life would be if you dramatically reduced stress and overwhelm! Enacting real change is a marathon, not a sprint, but there are two things you can do RIGHT NOW to see dramatic change in your trigger management abilities.

1 Consider your focus.

To understand where your focus is, starts with some self-assessment.

What questions are you asking yourself? What is it that you are saying to yourself in that moment or immediately after the trigger? Your internal monologue in the time of crisis will completely dictate your response.

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thought systems (or ANTS to those of us in the biz) are a tough habit to let go of, but we’re going to let you in on a trade secret right now: you can eliminate them over time by choosing to reframe them. Every time you catch yourself focusing on negativity, consciously choose one positive or even neutral angle to consider the situation from as well.

2 Ask a better question.

Now that you know where your focus is directed. The logical next step is to ask solution-oriented questions, which will provide a better set of answers. Better questions like “What is my role?” and “what does this mean?“ will enable you to quickly move out of a reactive negative focus on the problem, and free you up to find a solution.

Championship psychology is something that begins with awareness, requires commitment and desire to create new patterns of behavior, and ultimately creates new rituals. Some of you may be thinking that you know this, but are you really applying it and getting results in your life as a result?

Our program grants you the opportunity to jump to the front of the line and start achieving real results through emersion techniques that compress the learning curve from months to days.

Make sure you pick up a copy of Natural Awakening next month, because we will share with you how clarity plays a major role in developing a championship psychology. A championship psychology is the difference between good and great: even greater wealth, balance and fulfillment. That is an issue you won’t want to miss.

Thomas Duncan, M.D. and Penny Zenker ACC, PCCP are both neurostrategists . Through their own personal struggles and health challenges, hundreds of thousands of dollars in research & development, and years of practical application in their practices they have developed a proven system that has helped hundreds of people to create a Championship Psychology through the Trigger Management Method. For more information: TriggerManagement.net.

Learn to Love Your Body!

“Weigh to Go” a nine-week weight management program

Registration info at MyLife.BastyrCenter.com Free Health Talks at Bastyr Center November 2: Relieve Stress During the Holidays and Beyond November 14: Dealing with Depression Naturally Naturopathic Medicine • Nutrition Acupuncture • Counseling Appointments: 206.834.4100

Natural Choice Directory of Puget Sound Green Resources • Natural Health Food & Supplements • Mind & Spirit

Your Choice for a Sustainable Future 425.373.1987 www.NaturalChoice.net NCD11_NaturalAwakenings.indd 1

4/29/11 5:29 PM

Breathing Mandala Balancing Your Outer Life Begins With Your Inner Life

“The breath is a doorway to your evolution. It takes you past figuring it out, releases the baggage, and awakens you to the path in front of you.”

Join Tracey for illuminating workTracey Stover, MA shops and professional trainings in Breathing Mandala 206-769-0040 inner discovery, breathwork, magical lyre sound healing, and breathe new BreathingMandala.com life into your body & soul!

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November 2013

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Whether it’s extreme texting, tweeting, Googling, posting or blogging, the phenomenon of being caught in the web of the Web is real. Rationalizations range from coping with today’s information overload to fear of missing out (FOMO). Yet, detriments of such continual digital connectedness range from the stifling of family and social bonds to a lack of life skills that only face-to-face communication fosters.

In 2011, The New York University Child Study Center reported that 8-to-18-year-olds average more than six hours of daily media use and that school grades of a surveyed group that considered themselves “heavy” users were considerably lower than their “light” use counterparts. Stanford Communications Professor Clifford Nass, author of The Man Who Lied to His Laptop, remarked in a 2013 NPR interview that people that do extensive media multitasking “can’t filter out irrelevancy, can’t manage memory and are chronically distracted.

They say they are productive and can ‘shut it off’, but can’t keep on task and focus on one thing.”

Fortunately, programs to unplug are catching on. More than 400 middle and high schools in 20 U.S. states plus Canada took a Digital Blackout Challenge to refrain from using electronic devices for one week during the 2012-2013 school year (DigitalBlackout.org). From Chief Sealth International High School, in Seattle, Washington, senior Marissa Evans says the experience informed her “there’s a balance between ‘too much’ and ‘just enough’” in being connected, and classmate Alex Askerov terms the Challenge “a breath of fresh air.”

For the 2013 documentary film, Sleeping with Siri, Seattle-based journalist Michael Stusser underwent a oneweek, self-assessed “techno gorge”, followed by a digital detox of the same duration. During stage one, he said his blood pressure went up 40 points after four days. He found, “You’re always waiting for a response.” He subsequently enjoyed being disconnected.

Foresters, a Toronto, Ontario-based life insurance provider, asks families to take a Tech Timeout pledge for at least one hour every day and make Sundays entirely non-tech, packed with family activities and socializing.

Learn more at TechTimeout.com.

greenliving

CRAFTING A GREEN hOLIDAY Happy Ways to Deck the Halls

by Avery Mack

Conjure a Norman Rockwellesque holiday fantasy of family members gathered around a home-cooked meal, creative gifts and decorations in place as stories of holidays past mingle with memories in the making. Cue the strolling carolers.

The reality tends to be more of a distracted and exhausting race to the finish line. Available time, energy and money all play into what’s possible to get done by the big day. Some tips can make easy eco-decorations a feel-good part of the merriment.

L

ow-maintenance, child- and petfriendly colored seashells make a sustainable alternative to outdoor mulch. Choose from 22,000 Sherwin-Williams nontoxic, water-based hues to brighten any landscape.

Hide a fallow flowerbed under a waterproof tarp, cover with light-colored shells as background.

Then design a Christmas tree, wreath, menorah, multihued snowman or another original design with colored shells. After the holidays, the tarp can envelop the shells and be put away for easy storage. Visit ColoredShells.com.

Canadian Laura Watt, owner of the ethical seed company Cubit’s

Organics, in Toronto, made a felted wool wreath for a front door from an old jacket. A worn-out blanket will also work. “It only took one long baby nap to make,” says Watt, who gave new life to the wire base from an old wreath by using bits of yarn to stitch flowers. Find instructions at Tinyurl. com/FeltWreath.

A little VOC-free paint, some repurposed mini-decorations and recycled toilet paper rolls could become an indoor wreath to be proud of. “I’m a television producer, blogger and mother of 2- and 4-year-old daughters, so it had to be easy and quick,” says Karri-Leigh Mastrangelo, in Los Angeles. “We’ll do it again this year.” See how at Tinyurl.com/TPWreath.

Spice up table décor using unexpected items.

Lay a base of an organic cotton tablecloth, runner and napkins. Top with a centerpiece base comprising a pie pan, clear flower vase or Mason jar filled with bits of fresh evergreens and accented with small ornaments or beads from repurposed and recycled jewelry. Colored shells can line the bottom. Add a stable soy candle positioned in a bit of water for easy cleanup of dripped wax.

To continue the theme from the front door to the table, fashion leftover felt from the wreath into candle rings,

Babies Agree: Natural & Easy Diapering Is The Best!

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Call Baby Diaper Service today: 206-634-BABY (2229) Next Cloth Diapering 101 Class: 6:30pm Nov. 14 in Seattle. $10.

Register at 206-634-2229.

“I love Baby Diaper Service. It’s affordable and it made cloth diapering with a newborn possible and much less overwhelming than I originally thought!”

natural awakenings

November 2013

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using the same method, but on a smaller scale. Add spirals of garland made of star-shaped, dried orange peels handcrafted by Colombia’s Sapia artisans. The green, yellow and orange colors, backed with a soft white, provide a citrusy fragrance that lasts months. Learn more at Tinyurl.com/CitrusGarland.

Beeswax candle kits are kidfriendly and come with enough supplies to make 20 candles. Order red and green wax sheets for Christmas, blue and white for Hanukkah or purple and pink for Advent. The beeswax is rolled around the wick to make an eight-inch-tall, one-inch-diameter taper. The honeycomb texture creates a festive look.

Beeswax is natural and free from the petroleum-based chemicals commonly used in conventional candles. It burns brighter, hotter, cleaner and longer, while emitting negative ions that clean the air of odors, pollen, smoke, dust, dust mites and allergens. No time for a do-it-yourself project?

Many ready-to-use beeswax and floating candles in the shape of poinsettias, holly leaves and snowflakes are available at ToadilyHandmade.com.

Angela Price has created hand-blown glass terrarium ornaments for her small-space garden design company and boutique, Eden Condensed, in greater Los Angeles, California. The ornaments range from two to four inches in diameter and include live succulents, dried moss and miniature, holiday-inspired repurposed items. Price says, “Decorating the tree or the table, they’re easy to maintain and can be enjoyed for many months beyond the holidays.” See Tinyurl. com/DecorativeTerrariums for inspired ideas.

Place cards add an elegant, personal touch to any holiday table. Kids can make snowflake ornaments from recycled paper. Print a holiday greeting on one side of the snowflake and inscribe a name and personal message on the other for family gatherings. Tied with a ribbon, the snowflakes can also be hung in the window or on the tree.

Preprinted snowflakes made of recycled paper with soy ink at Tinyurl.com/ PlantableSnowflakes are embedded with a variety of wildflower seeds for future planting. Mail them in lieu of traditional greeting cards or as more formal place cards for a simple way to prosper green holiday wishes.

Mixing mindful shopping with creative touches embroiders a memorable day with family fun and the satisfaction that we’ve celebrated the holidays in sustainable style.

Connect with Avery Mack via AveryMack@mindspring.com.

natural awakenings

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calendarofevents NOTE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email Calendar@SeattleAwakenings.com for guidelines and to submit entries.

Alternatively, visit SeattleAwakenings.com to submit online.

FRIDAY, NOVEMBER 1 Secrets of Aboriginal Healing – 7:30pm. Join us for a Friday evening and Saturday Workshop with Robbie Holz. Learn secrets to help remove the emotional core of illness, accelerate and sustain healing, release stress, emotional blocks, fears and much more. $15 or free with Saturday workshop.

East West Bookshop, 6500 Roosevelt Way NE, Seattle. Registration required. 206-523-3726.

Tickets@EastWestBookshop.com.

SATURDAY, NOVEMBER 2 Relieve Stress During the Holidays and Beyond – 10:30am-12pm. The holidays are supposed to be the most wonderful time of the year, but for many, obligations to work, family and friends have turned them into the most stressful time of the year. Join us for a free talk to learn healthy tips to help put the holiday focus back on fun and even relaxation. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100.

BastyrCenter.org/content/view/2722.

Life Vision Meets Health Integrity – 3:30-6pm.

With Dr. Dirk Farrell. Explore the relationship of life vision with values, how important they are to personal growth and how aligning health actions with values is essential for making lasting changes in health. $20. East West Bookshop, 6500 Roosevelt Way NE, Seattle. Registration required.

206-523-3726. Tickets@EastWestBookshop.com.

SUNDAY, NOVEMBER 3 What's Eating Your Child? – 3:30-5pm. Backed by cutting edge science, Cure Your Child with Food reveals the surprising role nutrition plays in healing children's ailments. Today's genera-

The publication for the discerning life traveler.

tion of kids has the highest rate of food allergies, obesity, behavioral & emotional disorders and learning disabilities ever recorded. Author Kelly Dorfman believes this is often related to their diet, making it crucial for parents to learn more about nutritional links to symptoms in order to help their children thrive. Free. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206-523-3726.

Tickets@EastWestBookshop.com.

MONDAY, NOVEMBER 4 Tuning Fork Meditation – 7-8:30pm. An energy meditation that will utilize the power of sound through vibration. Using tuning forks as a tool we will tap into the bodies healing centers. $35. Salt Mine Arium, 1850 130th Ave NE #4, Bellevue.

425-497-9666. SaltMineArium.com

TUESDAY, NOVEMBER 5 Learn to Meditate: Inner Peace through Relaxation and Concentration – Tuesdays through November 19. 7:30-9pm. Meditation can transform one's life. Learn to relax your body, quiet your mind, awaken intuition and experience greater joy and creativity in daily life. This 3-session course includes in-class practice, tips on establishing your practice at home, online guided meditations, written instructions, and ongoing support in-person or online. $40; $45 includes 4th class for just $5.

Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required. 425-806-3700.

AnandaWashington.org.

THURSDAY, NOVEMBER 7 Art of Slowing Down (ASD) Book Signing & Talk – 7-8:30pm. Visiting author and workshop leader, Ed Yu, will provide unique insights and optimal body learning experiences through his acclaimed book The Art of Slowing Down: A Sense-able Approach to Running Faster. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206388-7746. Info@AlliantCare.com.

FRIDAY, NOVEMBER 8

SeattleAwakenings.com

TUESDAY, NOVEMBER 12 Tummy Temple Vitality Night: Grateful Belly!

– 7:30-8:30pm. Meet several massage therapists and participate in a self-guided abdominal massage as well as learn ways to treat the belly well during

Gilman Village #44 Issaquah, WA 98027 425-677-8430

www.newspiritjournal.com

Seattle

An Evening with Dougall Fraser and Danielle MacKinnon – 7:30-9 pm. Get ready to laugh, learn and grow. Two of the worlds respected spiritual teachers, Dougall Fraser and Danielle Mackinnon tell their journey with working in their unique industry. Random participants will receive tandem readings from Danielle and Dougall. Watch at how two different styles blend effortlessly bringing accurate and insightful information. $25. East West Bookshop, 6500 Roosevelt Way NE, Seattle.

206-523-3726. Tickets@EastWestBookshop.com.

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Art of Slowing Down (ASD) Book & Movement Workshop Tour – With Edward Yu. First Time in the Northwest, visiting international movement therapist and published book author Edward Yu will conduct ASD workshops in Seattle and South Sound. Ed Yu will provide unique insights and optimal body learning experiences through his acclaimed book The Art of Slowing Down: A Senseable Approach to Running Faster. (This relaxed retreat workshop can apply to walkers, trekkers, and active day hikers as well). Additional workshops in Tacoma and Gig Harbor Saturday, November 9 and Olympia Sunday, November 10. $125.

M’Illumino Movement Studio, 6921 Roosevelt Way NE, Seattle. Registration required with Tim Sobie at 206-388-7746 or Info@AlliantCare.com.

Thermography Screening

Articles and advertising that inspires and educates, giving you practical tools and ideas you can use in your own life!

206-799-7753 or 425-356-7237

Wellness Weekend: DIY Health Care – November 8-10. A weekend exploring the idea of food as medicine, combining foods and herbs to discover the medicine right in our own kitchen.

Twice daily yoga practice, herbal discussion, sauna time, fresh air and silence all nourish while re-discovering radiant health. $275 by October 25, $310 after. Skalitude Retreat, 302 Smith Canyon Rd, Carlton. Registration required. 509-997-1032.

Skalitude.com.

Thermography

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the upcoming holiday season. Free. 2016 NE 65th St, Seattle. Registration required: 206-729-6211.

Kirkland. Registration required. 425-814-0202.

DoctorCorinne.com.

THURSDAY, NOVEMBER 14

FRIDAY, NOVEMBER 15

Dealing with Depression Naturally – 6-7:30pm.

Learn natural tips from Amy Davis, PsyD, and Stephen Phipps, PhD, to prevent depression from striking in winter or any time of year. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100.

BastyrCenter.org/content/view/2724.

Tantra 1 for All Genders – November 15-17.

Utilize the ancient set of sacred principles and practices. Come explore and enhance erotic capabilities. Deeply connect with one's partner. Explore the healing connecting between sex and spirit. $595 (scholarships available). Seattle. Registration required. 253-271-8424. NWAllGender@b-e-school. com. TheBodyElectricSchool.com

Baby Diaper Service 101 – 6:30-7:30pm.

Presenting the ins and outs of diaper service, share best practice cloth diapering techniques and educate expectant parents on the health and environmental benefits of cloth diapers. $10/ family, free to existing customers. Parent Trust for Washington Children, 2200 Rainier Ave S, Seattle. Registration required. 206-634-2229.

BabyDiaperService.net/Baby/Diapering-101.

Energy Meditation – 7-8:30pm. During this event we will be connecting with crystals and gemstones in the salt crystal temple. Embark on a guided meditation that will lead to self and environment balancing. Breathe in the healing salt and discover the power within. Please bring a crystal that you like to purify and charge. $35. Salt Mine Arium, 1850 130th Ave NE #4, Bellevue. 425-497-9666.

SaltMineArium.com Natural Sleep Support for the Whole Family – 7:30-8:30pm. With Dr. Corinne Harpster. A free talk on how to get the best sleep possible for everyone in the family. Space is limited, call or email to reserve a seat today. Babes in arms welcome.

Free. Laurel Natural Medicine, 9827 NE 120th Pl,

starting a family and want to give your baby the best start possible? Join Dr. Corinne Harpster to learn about how to optimize fertility for both partners and to optimize nutrition during pregnancy.

Free. Laurel Natural Medicine, 9827 NE 120th Pl, Kirkland. Registration required. 425-814-0202.

DoctorCorinne.com.

SUNDAY, NOVEMBER 17

Circle of Joy – 11am-12pm. Facilitated by Nayaswami Jamuna Snitkin, Ananda teacher. Share in the spirit of joy and upliftment followed by optional silent meditation until 12:30pm. Free. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 425806-3700. AnandaWashington.org.

Easy Raw Food Snacks – 4-6pm. Join whole foods chef Marissa Castello for an afternoon to explore delicious, healthy, kid friendly treats using one's handy kitchen tools. Create decadent macaroons, fruit leathers, and grawnola that the whole family will love. $25. Creative Health Collective, 938-A N 200th St, Shoreline. Registration required. 206-387-8840.

Marissa@CreativeHealthCollective.com.

SATURDAY, NOVEMBER 16

TUESDAY, NOVEMBER 19

Certified Life Coach – November 16-17. Become a certified life coach or executive coach in this 2 -day intensive course. 866-455-2155.

Abe@CertifiedCoachesFederation.com.

How to Manage Food Cravings – 9am-12pm.

Some people are able to live in harmony with their food cravings and avoid eating to excess while others struggle daily and feel out of control. Everyone has food cravings. Find out how it is possible to overcome them or at least moderate their impact on one's health. $25-$55. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required.

425-602-3152.Bastyr.edu/Continuing-Education.

Nutrition for Improved Fertility and Healthy Pregnancy – 1-2:30pm. Are you planning on

Pregnancy Meditation – 6-7pm. In this time in the salt room be led through breath work, meditation and focusing the energy on your creative space your womb. This event is led by a birth doula that can safely guide in healthy connection between one’s body and baby. Learning to gather inner power will allow to build up the necessary strength for childbirth. $30. Salt Mine Arium, 1850 130th Ave NE #4, Bellevue. 425-497-9666. SaltMineArium.com

WEDNESDAY, NOVEMBER 20 Vegetarians of Washington Monthly Dining Event – 6:30pm. One does not have to be a vegetarian to enjoy delicious vegetarian food. Enjoy a gourmet, multi-course vegetarian dinner catered by a different restaurant or chef each month, hear

“Do you live in fear of allergic reactions to food, pollen and household products?”

Natural & Effective Health Kinesiology can help reduce or even overcome allergies MONTHLY DINING EVENT Wednesday November 20th, 6:30pm at the Mount Baker Community Club, Seattle You don’t need to be a vegetarian to enjoy a delicious multi-course vegetarian dinner. Catered by a different restaurant or chef each month. $15 plus tax for members, $20 plus tax for guests, children half-price.

VegofWa.org/monthlydining.aspx or 206 706 2635 for reservations.

Bonus Offer: FREE second Health Kinesiology session with purchase of one session HURRY. Offer limited to first 10 people who call in August

206-755-9900

Butterfly Balance Wellness natural awakenings

November 2013

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classifieds Fee for classifieds is $1.00 per word per month. To place listing, email content to Publisher@SeattleAwakenings.com.

Deadline is the 12th of the month.

MASSAGE Tui Mullein LMP – Licensed Massage Practitioner has ten years experience integrating Swedish, Shiatsu, Acupressure, Acutonics and herbal therapies in the Seward Park area. Schedule an appointment at 206-721-1165. MA18798.

QIGONG Five Mountains Institute of Qigong and Taijiquan – Live Healthier. Sustain Vitality.

Classes in Embracing the Taoist Tradition. Dennis Sharp, Certified Instructor. 6532 Phinney Ave N, Seattle. 425-775-9609. FMI-Qigong.com.

REIKI Transform your life with Reiki! $20 off your first Reiki visit or class. 206-285-8350.

QueenAnneMassage.com.

And the day came, when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~Anais Nin

an insightful speech on a key vegetarian topics and meet lots of interesting people. Children are welcome. $15 plus tax for members, $20 plus tax for guests and non members. The Mount Baker Club. Registration required. 206-706-2635.

VegOfWa.org/monthlydining.aspx.

threatens to obscure it. Paramhansa Yogananda celebrated Christmas with deep meditation and with the joy of giving. Re-discover the true joy of Christmas. $25. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700.

AnandaWashington.org.

SATURDAY, NOVEMBER 23

Christmas Kirtan – 7-9pm. Open the heart and still the mind to the divine presence within through devotional chanting. We use Indian harmonium, guitar, drum, kirtals (bells), gong, and occasionally other instruments such as harp, flute or violin.

Enjoy chants by Paramhansa Yogananda, Swami Kriyananda, and mantric chants from India. Meditation follows the chanting session. Free. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700. AnandaWashington.org.

SewUpSeattle Free Sewing Session – 11am-1pm.

Bring your own project and machine or create with our donated fabrics and machines. Women and men of all ages are welcome, beginners too. To help those with sensitivities, please come fragrance-free (no perfume, scented lotions, sunblock, etc.) Free.

Sewing Room in Denny Park Lutheran Church, 766 John St, Seattle. Register: 206-784-7117 or SewUpSeattle@yahoo.com.

Taste of Health and Inspiration – 12-8pm. This Holiday Season shop for gifts that will make a difference. Buy local, healthy, green and handmade. Enjoy speakers, demos, live music, wine tasting appetizers and more. Free admission. Seattle Creative Arts Center, Ballard. 425-350-5448.

Dena-Marie.com.

FRIDAY, NOVEMBER 29 Gratitude Weekend at East West Bookshop – Friday through Sunday. East West Bookshop welcomes all of its patrons, recent and past, in a celebration of fun and friendship. Gratitude Weekend is our way of saying thank you. This 3-day event will include special discounts up to 50% off popular items, cash-off of purchases of $100 or more and golden tickets hidden throughout the store. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206-523-3726.

EastWestBookshop.com/events/5698.

Gratitude Kirtan at East West – 7-8pm. Enjoy a special evening of joyful heart-opening chanting, song and food with the Ananda Seattle Kirtan Group. The evening will include devotional chants (words provided so you can join in) and a special gratitude ceremony to acknowledge the gifts that life has given us. Stay to enjoy prasad (blessed food) prepared especially for the event. Free. East West Bookshop, 6500 Roosevelt Way NE, Seattle.

425-806-3700. AnandaWashington.org.

save the date SATURDAY, DECEMBER 14 Free Reiki 1 Certification – This is great training for the beginner or the practitioner who is thinking of teaching or a person just needing an energy healing. Free. Reiki Ranch School. Call for directions.

Chehalis. Registration required. 360-748-4426.

ReikiRanch@gmail.com.

Become a Reiki Master – December 14-15. Take the full Reiki I, II, III courses and become a Reiki Master. Get into the flow of one's connection to higher-self and feel the joy that is within. $200.

Reiki Ranch School, Chehalis. Registration required. 360-748-4426. ReikiRanch@gmail.com.

Spirit of Christmas Workshop – 9:30am-12pm.

Gather and focus on the true inspiration, the deeper joy, and upon the source of the spirit of giving and friendship which gives Christmas, even in our times, the power to survive the materialism which

30

Seattle

SeattleAwakenings.com

WEDNESDAY, JANUARY 8 Free Program Info Session – Non-Credit Programs – 6-9pm. Spend an enlightening evening exploring a variety of new non-credit programs.

Meet the instructors, ask questions, enjoy miniworkshops on two of the topics of your choice: Hypnotherapy, Aromatherapy & Essential Oils, CranioSacral Therapy, Medical Qigong, Indigenous Wisdom Teachings, & Homeopathic Acute Care.

Free. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

Bastyr.edu/Continuing-Education.

THURSDAY, JANUARY 9 Essential Oil Lotions for Healthy, Youthful & Clear Skin – 6-9pm. Essential oils offer luxurious healing and protective properties for skin and beauty health. Learn to use the antiinflammatory, cell regenerative, anti-microbial and detoxifying properties of essential oils. The stress reducing and emotional balance achieved with essential oils add truly holistic benefits for maintenance and protection of youthful skin. $35-$65. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

Bastyr.edu/Continuing-Education.

SATURDAY, JANUARY 11 Whole Foods: Vegetarian Basics & Beyond – 1-5pm. Find out how to meet all protein needs and whether or not it is possible to get all nutrients from vegetarian food alone. Join us in this “basics and beyond” class as to de-mystify how to healthfully eat a whole foods diet as a vegetarian. $45-$65. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

Bastyr.edu/Continuing-Education.

SATURDAY, JANUARY 18 Revitalize Your Life - Holistic Health Retreat – January 18-23. Lodging, meals, classes, workshops, excursions and personalized health assessments included. Sponsored by Lime and Lotus and Dr. Stephanie Zgraggen. $1995.00. L'Auberge de Sedona Resort and Spa, 301 L'Auberge Lane, Sedona.

714-465-9045. LimeAndLotus.com.

Introduction to Homeopathy – 9:30am-5pm.

Learn the knowledge and tools to quickly, safely and inexpensively treat acute illnesses and injuries for one's self, family members or patients with homeopathy. $45-$95. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required.

425-602-3152. Bastyr.edu/Continuing-Education.

naturaldirectory

YOGA

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Natural Directory, email Publisher@SeattleAwakenings.com to request our media kit.

BEDDING SEATTLE NATURAL MATTRESS 206-419-9550 SeattleNaturalMattress.com

Manufacturer and retailer of natural, chemicalfree latex mattresses designed to provide a comfortable and supportive alternative to traditional spring mattresses. See ad page 8.

CHILDREN’S SERVICES BABY DIAPER SERVICE 206-634-2229 BabyDiaperService.net

Committed to providing 100% pure cotton diapers for your baby. Convenient weekly pickup and delivery of cloth diapers and accessories. Better for baby’s skin, more sustainable than washing at home. See ad page 25.

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KANJIN YOGA

206-722-2665 Info@TheKanjinYogaCenter.com KanjinYoga.com Kanjin Yoga is a path to abundant health and wellness helping people live better inside their bodies. Specializing in Yoga Nidra, Gentle Hatha Yoga, we offer classes and workshops for groups and organizations.

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with the December issue of Natural Awakenings

INTEGRATIVE DENTISTRY 9730 3rd Ave NE, Suite 205 Seattle, WA 98115 206-367-6453 Info@MitchMarderDDS.com MitchMarderDDS.com

We are a holistic dental practice specializing in safe mercury filling removal, non-surgical periodontal care, and TMJ/ orthodontic treatments. We welcome new patients! See ad page 10.

Lift Your Spirits With Dena Marie!

425-350-5448 Dena@Dena-Marie.com LiftYourSpiritswithDenaMarie.com Classes, Workshops and Re-Treats that will Lift Your Spirits!

Individual consultations by appointment.

MOVEMENT CENTERS M’ILLUMINO

6921 Roosevelt Way NE Seattle, WA 98115 206-525-0363 Info@M-Illumino.com M-Illumino.com At m’illumino, we are dedicated to your transformation through movement. Take a class, try private sessions, discover your own innate grace. See ad page 26.

NEW FEMININE PARADIGM Dr. Karen Fox 360-269-4955

Turning Fears Into Pleasure and Living the Life of our Dreams.

We touch on all areas of life: Self, Family, Health, Finances, Career, and Romance. Group or individual classes available.

Spring Goddess Classes and Fall Abundant Living Classes.

For more information about advertising and how you can participate, call

425-350-5448 natural awakenings

November 2013

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Because Google can’t satisfy every search If you are searching for...

• Inner Peace • Deeper Meaning • Contentment • Stress Reduction • Release From Fear • Spiritual Support • Connection With Like-Minded People

Satisfy your search at Ananda, in the ageless teachings of both East and West.

• Yoga • Meditation • Art of Living Classes • Yoga Teacher Training • Meditation Teacher Training

Ananda

SERVING YOU AT TWO LOCATIONS! Ananda Meditation Temple in Bothell & East West Bookshop in Seattle

www.AnandaWashington.org • 425-806-3700