Natural Awakenings Greater Cincinnati / Northern Kentucky June 2014

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How lifestyle affects thyroid function and hormone metabolism. What nutrients the thyroid needs to work properly. How digestion impacts the thyroid and how to correct it. How stress impacts the thyroid and what you can do about it. The best type of exercise for thyroid patients. Thyroid friendly shopping list, meal plan, and recipes. What blood markers your doctor should be ordering. Much, much, more.

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contents 8 newsbriefs 11 kudos

12 16

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.

12 healthbriefs 16 globalbriefs 22 healingways

10 SUPPLEMENTING FOR HEALTH Significant Healing Well Care Practice by Gayle Wilson

24 healthykids 26 consciouseating 28 livingwellrecipes

14 TRI-STATE COMPOUNDING PHARMACY

18

One Size Need Not Fit All by Gayle Wilson

24

30 greenliving 32 calendar 35 classifieds

18 THE HEALING POWER OF STORY How Telling Our Truths Can Set Us Free by Judith Fertig

37 naturaldirectory

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to Carol@NaturalCinci.com. EDITORIAL SUBMISSIONS Word documents accepted. Email articles, news items and ideas to: Carol@NaturalCinci.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Carol@NaturalCinci.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

naturalcinci.com

19 SEVEN CREATIVE

22

STORY TELLING WAYS S

22 THE PROSTATE-

26

SPECIFIC ANTIGEN TEST DILEMMA by James Occhiogrosso

25 CINCINNATI SUP OPTIONS ABOUND by John Antonczak

26 LIVING OFF THE LANDD Low- and No-Cost Ways to Feed a Family by Avery Mack

30 MUSICIAN WITH A CAUSE Jack Johnson Plans Shows with the Planet in Mind by Meredith Montgomery

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letterfrompublisher

T contact us Publisher Carol Stegman Editing/Writing Theresa Archer • Alison Chabonais Martin Miron • Lucy Moorman Jim Occhiogrosso Linda Sechrist • Gayle Wilson Rose Design & Production Steffi Karwoth • Stephen Blancett Sales/Marketing Carrie Palmer • Carol Stegman Betsy Tartar Technical Support Chris Stegman Advertising Carol@NaturalCinci.com 513-943-7323 Natural Awakenings Greater Cincinnati/Northern Kentucky 1134 Wellesley Ave, Batavia, Ohio 45103 Phone: 513-943-7323 Fax: 513-672-9530 Email: Carol@NaturalCinci.com National Advertising 239-449-8309 © 2014 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

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

his month’s theme of Inspired Living has me thinking how what inspires one person moves another in an opposite direction. A few months ago, my 21-year-old daughter, Chelsea, had the opportunity to skydive over Australia’s Great Barrier Reef and found it extraordinarily exhilarating. While she saw it as an experience absolutely not to be missed, you wouldn’t catch me doing it in a million years. Inspiration most often comes from things that make you feel good. You eat, sleep and breathe in what you are passionate about, what engages your mind, emotions and senses in intriguingly new and refreshing ways. Personally, I am energized by invigorating outdoor activities (other than skydiving). During a recent holiday weekend our family escaped to the Blue Ridge Mountains, where we went whitewater rafting. The air felt crisp, the water streamed a little too cold and the scenery was majestic. I can see how stepping out of ordinary day-to-day life can go a long way toward aligning yourself with what makes you feel good, often bringing greater clarity and focus on what’s important to you. June in Cincinnati is a great time to explore the outdoors and engage in activities the whole family can enjoy. The area’s endless miles of bike trails, rivers, lakes, forests and parks offer plenty of choices to keep the summer lively and fun. Ziplining, kayaking, bike riding and hiking are popular around the tristate area. In “Paddle Happy: Stand Up Paddleboards Spell Family Fun,” Lauressa Nelson introduces us to this trending sport welcomed by all ages and accommodating all fitness abilities. Locally, John Antonczack, of Stand Up Paddleboard Cincinnati, reveals how and where to participate in SUP here and the necessary precautions to take to keep family members safe. Many people find inspiration in music. While we all have different musical tastes, its universal power is undeniable. In Meredith Montgomery’s article, “Musician with a Cause,” we learn how singer-songwriter Jack Johnson uses his career to raise money for hundreds of nonprofit groups worldwide that are dedicated to cleaning up the environment. Each one of us has a calling singing to us from deep within, and when we participate in activities that inspire us, we are more powerful and effective in everything we do. I hope this issue helps you to discover what truly carries meaning and joy for you. Go within to learn what makes you happy and go for it. In health and happiness,

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

Natural Awakenings is printed on recycled newsprint with soybased ink.

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Carol Stegman, Publisher

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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Alba Organic Beauty Studio ................................................17 Allure Salon ........................................................................9, 37 Bada Bloom ........................................................................ 8, 17 Bite Restaurant.......................................................................17 Brain Balance .....................................................................7, 39 Cincinnati Colon Hydrotherapy ....................................11, 38 Crunchy Beginnings ..............................................................14 Dancing Heart Massage ......................................................38 Diamond Quality Clean .................................................. 12, 37 Donna Lynne Strong Brott, Lac .........................................23 Dr. Westendorf, DDS ..............................................................21 FIT Montgomery ............................................................... 11, 39 Full Circle Feng Shui and Life Design ................................16 Gary Matthews.......................................................................39 Gateways to Healing Chiropractic ............................... 13, 37 Gracetree Yoga and Growth Studio ...................................16 Great Parks of Hamilton County .......................................23 Gwendoline Josey, Hypnotherapist ........................... 18, 38 HealthSavor Organic Meal Delivery...........................28, 38 It’s Working Out ................................................................. 9, 13 It’s Yoga ...................................................................................25 Julie Chafin Health Insturance ..........................................37 Jungle Jim’s International Market ....................................29 Kingan Counseling Services ......................................... 15, 37 Live Well Chiropractic .................................................... 15, 37 Madeira’s Farmers Market ..................................................26 Mantra Massage and BodywoRx ................................... 7, 37 Medical Massage Cincinnati ........................................ 25, 37 Mindful Wellness Thermography .................................15, 39 Nature’s Rite ..................................................................... 12, 31 Nerium .......................................................................................8 Robin Lisa ...............................................................................37 Significant Healing Well Care Practice............ 2, 10, 37, 38 Stillpoint Center for the Healing Arts ...............................12 Ten Thousand Villages ........................................................ 20 The Herb Shop ................................................................23, 38 The Living Proof Institute ...............................................3, 37 The Spice and Tea Exchange.......................................28, 29 Whole Foods ...........................................................................26 Women’s Fitness Association ...............................................9 Yamuna ............................................................................. 13, 37 YMCA ...................................................................................... 40

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This summer, change his future. The Brain Balance ProgramŽ helps kids overcome their academic, social and behavioral challenges. ADHD Learning Disabilities đ Asperger’s

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June 2014

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

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

newsbriefs Professional Gardening and Planting Classes

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ada Bloom Gardening Center is providing professional planting classes from 2 to 4 p.m., starting June 5. Classes are geared toward teaching children the basics of gardening, but provide a fun time for the entire family. Their wide selection of annuals, perennials and tropical plants can help beautify the home and garden. The center offers premium flowers, beautiful hanging baskets, tropical shrubs and more in a quick and convenient setting. Professionals are available for complimentary assistance with landscape design, color arrangements and general advice. Located in Hyde Park Plaza, near Panera Bread. For more information and class availability, call 352-390-7326. See ad page 17.

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he Ohio Sun Do Retreat will take place at the Grailville Retreat Center, in Southwest Ohio, from 4 p.m., June 26, through noon, June 29. Master Hyun Moon Kim and other Sun Do instructors and students from across the country will take part in Taoists Yoga breath work, meditation, yoga stretching and postures, qi flow development, forest therapy, holistic healing and special clinics. Kim also directs a graduate program at Hanseo University, in South Korea. Most students of Sun Do feel an increase energy, calmness and digestion after their first practice. Long-term benefits include overall health and longevity, better immunity and revitalization. Grailville comprises 315 acres of rural land including woods, pastures, ponds and creeks. An outdoor labyrinth, hiking trails and organic vegetable gardens provide relaxation and enjoyment.

Ready to see your own real results? Visit our website to learn more about Nerium’s unique products with clinically proven results.

www.NaturalCinci.Nerium.com 8

Greater Cincinnati/Northern Kentucky Edition

The full three-day retreat costs $240, including all meals, lodging and workshops, if paid by Jun. 12, and $285 afterward. Beginners may also register for a single day on Jun. 28. Location: Grailville Retreat Center, Loveland. For more information, call Roy Bushman at 513-884-1489, email Roy@RoyBushman.com or visit Sundo.org/retreats/ohiosundo-retreat.

NaturalCinci.com

Back to Nature Yoga Class at Alms Park

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he summer series of Back to Nature Yoga at Alms Park will be held each Thursday in June from 6 to 7 p.m., beginning June 5. The series is designed to enhance relaxation of body and mind while enjoying the beautiful Ohio River scenery and surrounding nature. Donations are accepted. BYO mat. Location: 711 Alms Park Lane, Cincinnati. For more information, email MijaSpeakman @gmail.com.

TRX Training Special for College Students

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t’s Working Out-TRX Suspension Training Studio is offering special TRX class pass pricing for college students this summer. TRX Suspension training is effective and fun, offering a variety of exercises to build strength, power, flexibility, balance and cardiovascular endurance. The TRX permits fast transitions between exercises to challenge muscles and improve cardiovascular fitness in less time. Users control how hard they work based on the angle of the exercise, so classes are truly multi-level. With a student I.D. and purchase of a 10-class pass, It’s Working Out will add five free classes. They offer 17 TRX classes per week, so there is always one available to fit everyone’s schedule. All classes expire on September 10.

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Location: 3546 Columbia Pkwy, Cincinnati. For more information, call 513-207-6933, email Kristen@ItsWorkingOut. com, or visit ItsWorkingOut.com. See ad page 13.

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rank Marzullo, of Fox 19, will host the second annual Food Truckin’ For Josh Cares fundraiser from 11 a.m. to 2 p.m., June 18. Proceeds help fund the work of Josh Cares Child Life Specialists in providing comfort and companionship to children enduring lengthy hospitalizations at Cincinnati’s Children’s Medical Center without a family member able to be with them consistently. Tickets are $2 and can be redeemed for items at any of the 10 participating food trucks. Location: Fountain Square, downtown Cincinnati. For more information, call 513-4591911 or visit JoshCares.org.

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businessspotlight

Supplementing for Health

Significant Healing Well Care Practice by Gayle Wilson

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he path to improved health doesn’t always require a lot of time, effort or even sweat. With the free online health questionnaire from Significant Healing Well Care Practice, it takes just 15 minutes to assess a person’s health, based upon a 30-day profile of symptoms. After the free assessment, one can make a low-cost appointment to receive feedback and preliminary recommendations from Board-Certified Holistic Wellness Practitioner and owner, Victoria Smith, either by phone or in their Florence, Kentucky, office. This can be followed up with a more comprehensive face-to-face meeting or phone consultation with Smith and a detailed wellness care assessment that can set a path toward healing and health. Once Smith outlines a personalized plan, Significant Healing’s Florence facility becomes a valuable wellness resource. One of her trained nutrition consultants can review eating habits and food diaries or provide guidance for the client to shift to a better, whole food-oriented diet or learn how to decipher food labels. Plans often include education about chemical additives, balancing nutrients, preparing healthy recipes and shopping lists and strategies for managing out-of-home eating and managing weight. An onsite certified personal trainer can also customize exercise techniques to help clients strengthen their body, improve balance and flexibility or increase endurance and vitality. A fitness room provides an area for clients to work privately with their trainer.

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Victoria Smith

Wellness plans might also suggest a therapeutic, healing massage to release stiff and sore muscles, stimulate the immune and lymphatic systems or relieve pain. Smith and her team recognize there are many approaches to attaining and maintaining health. She states, “I’ve tried many different paths to wellness, but over time, I’ve learned to separate methods that offer real benefits from those that do not. Some treatments help a little, but a few approaches have the potential to restore vibrant health. I try to share that knowledge, backed by years of education and experience, with my clients.” Office Manager Karen Berling says, “Many of Smith’s clients refer to her as ‘the supplement specialist,’” and adds, “She understands how supplements and natural remedies can help detoxify the body, meet body requirements

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

for vitamins and minerals, strengthen immunities and fight disease.” People are overwhelmed by the abundant (and often conflicting) information available about supplements; That is where Smith’s expertise adds value. Berling notes that Smith “meets clients where they are and guides them to understand how to get where they want to go with their health.” Smith’s wellness focus complements physician-provided treatments as she gives detailed information about ideal nutrition and physical activity. “While a physician monitors symptoms and treats with medication and other therapies, I am able to teach prevention with a wellness focus,” notes Smith. “Utilizing both holistic well care and medical treatment offers the best of both worlds.” When supplements are part of a recommendation, Significant Healing operates from an unbiased perspective because they sell many supplement brands, not just one. Smith insists, “Ideally, a person’s nutrition comes from food. I examine a client’s diet, lifestyle and nutritional needs before making suggestions for dietary elimination or supplementation.” When speaking of the current state of regulation in the supplement industry, she says, “Risks are minimal and serious issues uncommon. The lack of FDA oversight makes it prudent to consult with a professional with supplement expertise to identify quality products that will be beneficial.” In summarizing her views on supplement use and enhancing wellness Smith says, “I help clients identify gaps in their nutrition, which enables them to get predictable and positive health results.” Significant Healing Well Care Practice is located at 157 Lloyd Ave., in Florence, KY. For more information, call 859-2820022, email Victoria@SignificantHealing.com or visit SignificantHealing.com. See ad page 2. Gayle Wilson is a regular contributor to Natural Awakenings. Contact her at DashWriter.com.

kudos At the Green Umbrella Outdoor and Trail Summit on April 24, the region’s first master plan for the dozens of trails that stretch across Southwest Ohio, Northern Kentucky and Southeastern Indiana was announced. For decades, no single source offered a comprehensive collection of the winding, and in many cases, disconnected, routes. During the summit, Cincinnati Mayor John Cranley proposed to give $1.1 million in capital dollars to the Cincy Bike share program and $200,000 each to Mill Creek Greenway and Trail, Wasson Way Trail, Ohio River Oasis Trail and the Western Riverfront Trail. For more information, email Melissa. McVay@Cincinnati-OH.gov or call 513352-5269.

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June 2014

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Yummy Berries Cut Heart Attack Risk by a Third

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ating three or more servings of blueberries and strawberries a week may help women reduce their risk of a heart attack, according to research from the University of East Anglia, in collaboration with the Harvard School of Public Health. The berries contain high levels of powerful flavonoids called anthocyanins, which may help dilate arteries, counter buildup of plaque and provide other cardiovascular benefits. Published in Circulation: Journal of the American Heart Association, the study involved 93,600 women ages 25 to 42 that completed questionnaires about their diet every four years for over 16 years. Those that ate the most berries had a 32 percent reduction in heart attack risk compared with those that ate them once a month or less, even if they ate a diet rich in other fruits and vegetables. “This is the first study to look at the impact of diet in younger and middleaged women,â€? remarks the study’s lead author, AedĂ­n Cassidy, Ph.D., head of the university’s nutrition department. “Even at an early age, eating more of these fruits may reduce risk of a heart attack later in life.â€?

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Natural Ways to Control Summer Allergies Control

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arly summer brings waves of pollen to much of the United States. Ragweed, purple loosestrife and other plants bloom and fill the air with allergens, as they have for centuries. More recently, though, the severity and pervasiveness of strong allergic reactions in this country has increased according to a study in the Journal of Allergy and Clinical Immunology. When experiencing allergens, the body releases histamines that can trigger sneezing excess mucus flow, congestion and swelling of membranes and tissues. Rather than using nasal sprays—many containing steroids or other synthetic chemicals—to attempt to prevent this response, a more natural spray can work instead. A decoction of herbs like yarrow leaf, horseradish root, elder flower and/or eye bright, when absorbed by the membranes of the nasal passageways, can enter the cells and cause them to produce their own antihistamines. This breaks the cycle of overt symptoms without the user becoming dependant on an unhealthy spray. The Encyclopedia of Herbal Medicine states that all these herbs along with calendula and aloe applied topically for soothing, can bring natural congestion relief. Another approach is to use a spray consisting of an enhanced aqueous silver colloid solution, which can constrict micro-capillaries and reduce bleeding. Shrinking nasal tissues reduce swelling and congestion while killing bacteria and fungus. This can support a beleaguered immune system and help prevent a sinus infection—a natural gift of health for the allergy season. Steven Frank, the founder of Nature’s Rite, is also an innovative herbalist. For more information, email SteveF@NaturesRiteRemedies.com or visit MyNaturesRite.com. See ad page 31.

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hirty years ago, Yamuna Zake created a system called Yamuna Body Rolling to help relieve pain, release muscular tension, increase energy and allow the body to move more freely. The system is an effective approach to wellness that uses a series of different-sized balls to release tension, diminish pain, stimulate bone growth and healing, increase range of motion, develop strength and align the structure of the body. Each session is akin to getting a workout, chiropractic adjustment and massage simultaneously. This revolutionary fitness regimen is geared toward keeping the body flexible, strong, and free of injury. Many fitness programs and work styles cause injury over time, so Yamuna Body Rolling focuses on body sustainability to help heal, combat overuse and prevent future injury. For more information, call Anya Carl-Heinbaugh at 513-405-4307, or email AnyaCarl@gmail.com. See natural directory page 37.

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natural awakenings

June 2014

13

businessspotlight

TRI-STATE Compounding Pharmacy One Size Need Not Fit All by Gayle Wilson

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espite the digital tools and specialty gadgets we rely upon daily, we may find that returning to the classic habits of the past can complement our technology-oriented world. The idea of using a mortar and pestle to prepare medication may seem old school, but this tool’s place in wellness has been experiencing a resurgence for more than a decade. Fortunately, medicinal compounding has not gone the way of the blacksmith, but remains a foundational element in the growing demand for personalized medicine. For more than 100 years, druggists mixed chemicals for doctors that each had their own formulas for treating illnesses. This was known as “compounded medicine” and was a centurylong standard for filling a prescription. In the 1930s and 40s, about 60 percent of medications were compounded, but large pharmaceutical companies took over and customized medicine took a back seat. Now, long-held patents on many major medications are expiring, thus opening the door to more customized compounding. The consumer is

14

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

the winner as the pharmacist’s role moves away from simply dispensing mass-produced drugs. Compounding pharmacists use modern technology and innovative techniques to prepare customized prescriptions. Chad Thompson, Tri-State Compounding Pharmacy’s co-owner and pharmacist says, “We compound a good percentage of prescriptions with the mortar and pestle, but we also use many other modern tools such as mixers to aid uniformity, and ointment mills to smooth gritty or powdery substances.” Compounding pharmacists are able to resolve many medication challenges that can’t be solved with commercially produced drugs. “The thing that drives us is when people have a specific wellness issue and we find a solution tailored to fit their needs,” shares Thompson. There’s a growing awareness among doctors, drug companies and the general public that dosages can have a broad range of effects that are based on gender, age and body type. Drug efficacy is generally studied with narrow populations and results are applied broadly. When we also consider

hormonal and metabolic differences, reactions to medicines can vary greatly, adding another benefit to customized medication. Compounding pharmacies in the U.S. are licensed and regulated by their respective states just like all other pharmacies, and all of Tri-State’s compounded medications are sold by prescription. Thompson explains, “The customization process sometimes starts with the prescribing doctor, but it also frequently begins with the patient identifying a need.� He says that many situations lend themselves to compounding solutions, such as a a very small dose for an infant. Also, a medication needs to work around patient sensitivities to substances such as gluten or dyes. Sometimes flavor additives are used to coax a child or a pet into taking medicines, and upon occasion, a medication may be converted from an oral to a topical dose to minimize side effects. Tri-State co-owner and Compounding Pharmacist John Dinkelaker shares, “We started Tri-State in 2000 as a division of the 75-year-old Kunkels Pharmacy, but the healthcare landscape has changed dramatically in the past decade.� Dinkelaker and Thompson recently sold their Kunkel’s retail pharmacy business to Walgreens so they could concentrate on providing customized medications, medical supplies and equipment. They want to assure customers that Tri-State Compounding Pharmacy will remain in the same location that customers have come to rely on for the foreseeable future. Thompson says, “We want people to understand that there are options for customizing medicine; one size does not fit all. Just like shoes being available in varying widths, sizes, colors and materials, medicine can be customized for a perfect fit, as well.� Tri-State Compounding Pharmacy is located at 7715 Beechmont Ave., in Cincinnati. For more information, call 513-624-7333, email Pharmacist@ TriStateRX.com or visit TriStateRX.com. Gayle Wilson is a regular contributor to Natural Awakenings. Contact her at DashWriter.com.

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15

dŚĞ &ƵƐŝŽŶ ŽĨ &ĞŶŐ ^ŚƵŝ ǁŝƚŚ /ŶƚĞƌŝŽƌ ĞƐŝŐŶ

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

Love Matters Connectedness Ranks Above Power and Fame ͞DĂŶLJ ĂƌĞĂƐ ŽĨ ŵLJ ůŝĨĞ ǁĞƌĞ ƚƌĂŶƐĨŽƌŵĞĚ ĨƌŽŵ ͚ƐƚĂŐŶĂŶƚ Θ ŝŶĞīĞĐƟǀĞ͛ ƚŽ ͚ŽǀĞƌŇŽǁŝŶŐ ǁŝƚŚ ĂďƵŶĚĂŶĐĞ Θ ŽƉƉŽƌƚƵŶŝƟĞƐ͛͘͟ Ε ZĞŶĞĞ

ƌĞĂƚĞ Ă ƐƉĂĐĞ ƚŚĂƚ ďŽƚŚ ŶƵƌƚƵƌĞƐ ĂŶĚ ƐƵƉƉŽƌƚƐ ůĞĂƌ ďůŽĐŬĂŐĞƐ ŝŶ ƌĞůĂƟŽŶƐŚŝƉƐ͕ ĐĂƌĞĞƌ͕ ǁĞĂůƚŚ ĂŶĚ ŚĞĂůƚŚ ůĞĂƌ ŽůĚ ŶĞŐĂƟǀĞ ĞŶĞƌŐLJ ǁŝƚŚ ƚŚĞ ƉŽǁĞƌ ŽĨ YƵĂŶƚƵŵ WŚLJƐŝĐƐ

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It seems that fame and fortune are less important to us than our connections with fellow human beings, after all. A study conducted by Queendom.com and PsychTests.com in 2012 and 2013 applying their proprietary Values Profile Test with 2,163 people showed they only moderately valued money and power, at best, which took a backseat to social values on a personal level. This revelation comes on the heels of another study on career motivation that similarly showed a drop in participants’ consuming desire for money and power in the workplace. The researchers at Queendom.com assessed 34 separate facets within six categories of values—social, aesthetic, theoretical, traditional, realistic and political. The five top-scoring facets were empathy, family and friends, appreciation of beauty, hard work/diligence, altruism and the importance of helping others. Financial security came in 24th place and power was near last at 29th in importance. Ethics/morals placed 10th. For more information, visit Queendom.com.

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Involved Dads Make for Smarter, Happier Kids It’s well known that involving fathers from the start in children’s lives has a significant positive impact on their development, including the greater economic security of having more than one parent. Yet, there’s more to the “father effect”. Numerous studies have found that children growing up in a household with a father present show superior outcomes in intelligence tests, particularly in nonverbal, or spatial, reasoning that’s integral in mathematics, science and engineering. The IQ advantage is attributed to the way that fathers interact with their children, with an emphasis on the manipulation of objects like blocks, roughhousing and outdoor activities, rather than languagebased activities. A study of Chinese parents found that it was a father’s warmth toward his child that was the ultimate factor in predicting the child’s future academic success. A recent Canadian study from Concordia University provides new insights into a father’s impact on a daughter’s emotional development, as well. Lead researcher Erin Peugnot concluded, “Girls whose fathers lived with them when they were in middle childhood (ages 6 to 10) demonstrated less sadness, worry and shyness as preteens (ages 9 to 13) compared with girls whose fathers did not live with them,” he says. Source: HappyChild.com.au

16

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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Honeybee Hit Scientists Nab Fungicide as Bee Killer Colony collapse disorder, the mysterious mass die-off of honeybees that pollinate $30 billion worth of crops in the U.S., has been well documented, with toxic insecticides identified as the primary culprits. Now, scientists at the University of Maryland and the U.S. Department of Agriculture have expanded the identification of components of the toxic brew of pesticides and fungicides contaminating pollen and decimating the bee colonies that collect it to feed their hives. A study of eight agricultural chemicals associated with increased risk of infection by parasites found that bees that ate pollen contaminated with fungicides were three times as likely to be infected. Widely used fungicides had previously been accepted as harmless for bees because they are designed to kill fungus, not insects. Dennis vanEngelsdorp, the study’s lead author, states, “There’s growing evidence that fungicides may be affecting the bees on their own, highlighting a need to reassess how we label these agricultural chemicals.� Labels on pesticides warn farmers not to spray when pollinating bees are in the vicinity, but such precautions have not applied to fungicides. Source: qz.com

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natural awakenings

June 2014

17

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THE HEALING POWER OF STORY

How Telling Our Truths Can Set Us Free by Judith Fertig

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fter his deployment in Iraq, U.S. Marine Captain Tyler Boudreau returned home in 2004 with post-traumatic stress syndrome and an emotional war wound that experts now call a “moral injury�. He could only sleep for an hour or two at night. He refused to take showers or leave the house for long periods of time. He and his wife divorced. “My body was home, but my head was still there [in Iraq],� he recounts. At first, Boudreau tried to make sense of his conflicted feelings by writing fiction. Then he wrote a detailed, nonfiction analysis of his deployment, but that didn’t help, either. In 2009 he wrote a memoir, Packing Inferno: The Unmaking of a Marine, that came closer to conveying his personal truth. “I needed to get back into the story,� he says, so he could pull his life back together in Northampton, Massachusetts. Like Boudreau, we all have stories—ongoing and ever-changing—that we tell ourselves to make sense of our lives. They can help us heal and power-

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

fully guide us through life, or just as powerfully, hold us back. In 1949, Sarah Lawrence College Professor Joseph Campbell published The Hero with a Thousand Faces, in which he outlined a master monomyth. It involves leaving everyday life and answering a call to adventure, getting help from others along the way, facing adversity and returning with a gift, or boon, for ourselves and others. It’s a basic pattern of human existence, with endless variations.

Power to Heal the Body How does telling our truth help heal our body? Professor James Pennebaker, Ph.D., chair of psychology at the University of Texas at Austin, is a pioneer in the mindbody benefits of story, which he explores in Opening Up: The Healing Power of Expressing Emotions. In the late 1980s, while consulting for the Texas prison system, Pennebaker discovered that when suspects lied while taking polygraph tests, their heart rate rose, but when they confessed the truth, they relaxed.

“Our cells know the truth,” writes microbiologist Sondra Barrett, Ph.D., who also blogs at SondraBarrett.com, in Secrets of Your Cells, “Our physiology responds to what we’re thinking, including what we don’t want people to know.” When we are afraid to tell a story and keep it in, “Our cells broadcast a signal of danger,” she explains. “Molecules of adrenalin, along with stress hormones, connect with receptors on heart, muscle and lung cells— and in the case of long-term sustained stress, immune cells.” We experience increased heart rate, tense muscles, shortness of breath and lower immunity when we’re stressed. She notes, “When we release the stories and feelings that torment us, our cells respond with great relief and once again become havens of safety.” We need to tell our stories even in facing life-threatening illness, and maybe because of it. Dr. Shayna Watson, an oncologist at the Cancer Centre of Southeastern Ontario, in Canada, encourages physicians to listen to patients. “In the name of efficiency,” she reports in an article in Canadian Family Physician, “it’s easy to block out patients’ stories and deal only with the ‘facts’, to see the chat, the time and the stories as luxuries for when there is a cancellation. The study of narrative tells us, however, that in these easily neglected moments we might find more than we expect; there can be understanding, relationship building and healing—the elements of our common humanity.” A current problem is but a dot on the entire timeline of a person’s existence. By keeping their larger story in mind, patients can find a wider perspective, with the strength and resolve to heal, while the physician can see the patient as a person, rather than a diagnosis.

Power to Heal Emotions “Telling your story may be the most powerful medicine on Earth,” says Dr. Lissa Rankin, the author of Mind Over Medicine, who practices integrative medicine in Mill Valley, California. She’s tested the concept firsthand. “So many of us are tormented by the insane idea that we’re separate, disconnected be-

Seven Creative Story Telling Ways There are many ways to tell personal stories. Here are seven simple, creative ideas. 1. Make a Personal Playlist – Music is the soundtrack of our lives. A theme song can have energizing powers, especially songs that remind us of special people or times in our life. Make a list of songs that are personally meaningful, then write a few sentences about the memories each one sparks. 2. Compile a Family Cookbook – A family cookbook is a wonderful way to capture family stories. Collect recipes from family members and write a few sentences about each one, such as when they were typically served, where they originated, who liked them and who didn’t. 3. Write a Letter to Descendants – A letter to the generations to come is a thoughtful way to pass down life lessons, values and hopes. Whether it is handwritten or typed, the time invested will be a priceless legacy for those who follow. 4. Compile an Anthology of Poems or Short Stories – Those inclined to poetry and short stories can compile their own into a written book form. A self-published collection makes a lovely gift. 5. Create a Photo Book – It is fairly simple to create an online photo book. Collect photos that help share an important family story. Caption the images with dates, names, events and relevant background, so those who look at your album years from now will easily understand the stories behind the images. 6. Conduct an Oral History –Capture dozens of stories in just a couple of hours by choosing a family member and compiling a list of questions (check StoryCorps.org/great-questions for ideas.) Find a quiet time and use a smartphone or iPad to record conversations. Transcribe the audio recording into written form so both formats can be shared with family. 7. Write a Memoir – An autobiography is a story about one’s entire life—a lot to write about for anyone. Select a theme or a life event and center a memoir on it. The National Association of Memoir Writers (namw. org) offers a plethora of resources. To share it, consider self-publishing. Companies such as Beyond the Trees can help turn a personal narrative into a published book or e-book. Beyond the Trees is a Cincinnati company whose mission is to help people capture, preserve and share their stories. Email Kristi or Jennifer at Info@BeyondTheTrees.net to learn more about their oral history services, workshops, memory books and self-publishing services.

natural awakenings

June 2014

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ings, suffering all by our little lonesome selves,” she observes. “That’s exactly how I felt when I started blogging, as if I was the only one in the whole wide world who had lost her mojo and longed to get it back. Then I started telling my story—and voilà! Millions of people responded to tell me how they had once lost theirs and since gotten it back.” They did it by telling their stories, witnessed with loving attention by others that care. “Each of us is a constantly unfolding narrative, a hero in a novel no one else can write. Yet, so many of us leave our stories untold, our songs unsung,” remarks Rankin. “When this happens, we wind up feeling lonely, listless and out of touch with our life purpose. We are plagued with a chronic sense that something is out of alignment. We may even wind up feeling unworthy, unloved or sick,” says Rankin, who blogs on related topics at LissaRankin.com.

“You have to celebrate the person who is still with you,” Shouse says, noting we may discover a different, but still interesting, person that communicates in ways other than talking. She recommends employing a technique she calls The Hero Project, which she developed with her partner, Ron Zoglin. It uses words, photos and craft supplies in what Shouse terms “word-scrapping” to generate and tell a new story that helps keep the personal connection we have with our loved one and make visits more positive. She shares more supportive insights at DeborahShouseWrites.wordpress.com. Sharing an old story may also provide a rare link to the past for a person with dementia. “Savor and write down the stories you’re told, even if you hear certain ones many times,” Shouse counsels. “By writing down the most often-repeated stories, you create a legacy to share with family, friends and other caregivers.”

Power to Heal a Family Sometimes, writing a new story can help keep families connected. Kansas City, Missouri, author and columnist Deborah Shouse took an unplanned and unwanted, yet ultimately rewarding journey with her mother through Alzheimer’s disease. Shouse discovered that as her mother was losing her memory and identity through dementia, crafting a new narrative helped her family hold it together, a process she details in Love in the Land of Dementia.

Power of the Wrong Story Our thoughts are a shorthand version of a longer life story, says author Byron Katie, a self-help specialist from Ojai, California, who addresses reader stories via blog posts at ByronKatie.com. Sometimes we tell ourselves the wrong story, one that keeps us from realizing our full potential, while making us miserable at the same time. Examples might include “I will always be overweight,” “My partner doesn’t love me” or “I’m stuck here.”

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20

513-871-5840 Cincinnati.TenThousandVillages.com

Greater Cincinnati/Northern Kentucky Edition

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“By sharing our stories together and finding common ground, we lay the groundwork for world peace and much more.” ~Rev. Patrick McCollum Katie’s book, Who Would You Be Without Your Story? explores how we often take what happens in our lives, create a story with negative overtones, believe that version of the story and make ourselves unhappy. “The cause of suffering is the thought that we’re believing it,” she says. By questioning our stories, turning them around and crafting new and more truthful ones, we can change our lives.

Power to Heal the Community Humorist, speaker, and professional storyteller Kim Weitkamp, of Christiansburg, Virginia, knows that the power of story creates wider ripples. She sees it happen every time she performs at festivals and events around the country. “It is naturally in our DNA to communicate in story form,” she advises. “The power of story causes great revelation and change in those that listen.” She cites supporting studies conducted by psychologists Marshall Duke, Ph.D., and Robyn Fivush, Ph.D., at the Emory Center for Myth and Ritual in American Life, in Atlanta, Georgia. “They found that children—at ages 4, 14, 44 or 104, because we’re all children at heart—are more resilient and happy and rebound faster from stress when they know their family stories. They know they’re part of something that’s bigger than themselves that people in their family have kept going,” says Weitkamp. “When people leave a storytelling event, they leave telling stories,” she says with a smile, “and that results in happier and healthier families and communities.”

Judith Fertig tells stories about food at AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.

find tips on how to craft their tales for a listening audience at live story slams around the world, as well as via webcasts. They can then record a two-minute story pitch in order to be accepted as a live storyteller during a future slam.

Ask and Answer Moving through the process Byron Katie calls “the work” uncovers the truth about the stories we are telling ourselves in order to create newer, healthier ones. First, think of a negative thought that’s worrying you, such as “I’m stuck.” Next, ask four questions about it. Is it true? Can I absolutely know it’s true?

Honing Your True Story Write the Truth

days, weeks or years.

James Pennebaker and fellow researchers at the University of Texas at Austin found that a simple writing exercise can help free people from emotional burdens, as first reported in the Journal of Consulting and Clinical Psychology. Here’s how to apply it: Every morning for four consecutive days, write down feelings about what is bothersome:

The idea is to write about the emotions that surround this thing you’re reluctant to admit or speak about. Pennebaker says it’s not necessary to reread what’s written or tell anyone about it. The simple act of writing down emotions surrounding a story begins the process of releasing it and relaxing.

Something you are thinking or worrying about too much.

Story Slams The Moth organization features true stories told live by people of all ages on The Moth Radio Hour, the Internet and at group story “slams” around the world. At TheMoth.org, would-be storytellers

Something you feel is affecting your life in an unhealthy way. Something you have been avoiding for

How do I react—what happens—when I believe that thought? Who would I be without the thought? Now write down honest answers, which might be something like: “I’m not really stuck, I just think I am. Deep down, I know I have the power to move forward, but am unsure about the direction or way to go about it, so I feel anxious. Without the thought of ‘I’m stuck,’ I would feel freer to find a solution.” Then, turn those thoughts around, for example, to, “Really, when I think about it, I feel much freer than when I deny or gloss over my erroneous thought.” When we turn around a specific limiting thought, we can experience the power of letting go of not only a misguided, but ultimately untrue internal story.

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Now accepting new patients. Financial Options Available. Call us today to make an appointment. westendorfdds.com • 11147 Montgomery Road • Suite 100 • Cincinnati • 513-489-5599 natural awakenings

June 2014

21

In July We Celebrate

healingways

Local Farmers and Other Hard-Working Heroes Guarding Our Right to Healthy Food and Water

To advertise or participate in our July edition, call

513-943-7323 22

The Prostate-Specific Antigen Test Dilemma by James Occhiogrosso

I

n May 2012, the U.S. Preventative Services Task Force (PSTF) triggered a firestorm of debate by recommending against routine prostate-specific antigen (PSA) testing as a screen for prostate cancer. The test is used more in the U.S. than in any other country. Since its inception, the number of prostate cancer cases detected has increased substantially; now, it is the most commonly diagnosed cancer among American men. Most prostate cancer is relatively slow growing and non-aggressive, and the Task Force’s discouragement of routine PSA testing of asymptomatic men aims to diminish harm caused by overtreatment. On the other hand, eliminating routine testing can allow some cases of aggressive cancer to slip through, thus delaying diagnosis of a serious condition. The individual decision of whether or not

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

to routinely test PSA is a double-edged sword that many men will need to face as they age. Most doctors routinely include a PSA test with a man’s annual physical. PSA is a blood protein that is produced only by the human prostate gland. When it falls outside a normal range, additional testing and a biopsy often follow. Many men with prostate cancer have normal PSA levels, and many men with elevated levels do not. Many benign conditions, particularly prostate infections (prostatitis) and enlargement (BPH) can cause an elevated PSA. Unfortunately, in the U.S. today, an out-of-range PSA value is often the main basis for a urologist to recommend aggressive treatment, such as surgery, radiation or hormone deprivation therapy, much of which may be unnecessary and

may yield side effects that seriously deteriorate quality of life. Almost every article about prostate cancer begins with a recital of the statistics of the number of deaths it causes. While scary numbers make strong media headlines, what is rarely mentioned are statistics about the number of men found to have low levels of non-aggressive prostate cancer. Researchers at the University of Cambridge in the United Kingdom that analyzed data from the Prostate Testing for Cancer and Treatment trial found that only about 10 percent of prostate cancers detected by screening may be aggressive enough to pose a danger to a man’s life. The other 90 percent are not likely to ever cause any serious symptoms, and may go unnoticed for decades without ever posing a significant risk. Thus, the strategy espoused by many clinicians— that early detection is critical for a cure— does not work well for non-aggressive cancers that can lay dormant and symptomless for decades. The caveat here is that PSA testing is still valuable if doctors and their male patients use it intelligently, with awareness of both its value and limitations. Before proceeding, a doctor should thoroughly examine a patient and discuss the pros and cons of the test, as well as the doctor’s treatment philosophy, so that the patient can evaluate his doctor’s thinking. Some doctors are willing to take a wait-and-see approach and retest several times over a few months before making recommendations. Others insist an immediate biopsy is mandatory. While a blood test is rather benign, a prostate biopsy is not. A high PSA value, coupled with an overly aggressive doctor, can cause anxiety and result in additional and unneeded medical treatment. All men over 50 should consider the PSA test as one basic but important indicator of prostate health, with the knowledge that an abnormal result should only be a warning flag that something may be wrong. There are many other resources that should be used wisely to determine if an out-of-range PSA value is a problem that calls for further analysis. James Occhiogrosso is a natural health practitioner and author of Your Prostate, Your Libido, Your Life. Connect at 239652-0421, DrJim@ProstateHealthNaturally.com or ProstatHealthNaturally.com.

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Have a ball at Simmonds Family Dog Park! More than 11 acres of untethered fun at Miami Whitewater Forest includes: ∞

Three grassy ďŹ elds for dogs both large and small

∞

A one-acre, all-weather play area

∞

Tons of trees, benches and shady spots

Learn more at greatparks.org. A valid Great Parks of Hamilton County Motor Vehicle Permit ($10 annual; $3 daily) is required to enter the parks. Armleder and Fernbank Parks are cooperative ventures with the Cincinnati Park Board; a Motor Vehicle Permit is not required.

natural awakenings

June 2014

23

healthykids

Paddle-Happy photos courtesy of SURFit USA (SURFITUSA.com)

Stand Up Paddleboards Spell Family Fun by Lauressa Nelson

“

M

ost kids growing up in Chattanooga have crossed the Tennessee River via the Walnut Street pedestrian bridge; far fewer have been on the river beneath it,” remarks Mark Baldwin, owner of area paddle sports outfitter L2 Boards. Using stand up paddleboards (SUP), he loves guiding adults and children on their own up-close discoveries of the river’s cliffs, caves, fish, turtles and birds.

Waterways are enchanting at any age, and SUP recreation naturally tends to inspire creative quests. Its physical and developmental benefits are a bonus. “The stand up paddleboard is the bicycle of the water. Because paddleboarding can be done at any age and fitness level, the whole family can enjoy it together,” says Kristin Thomas, a mother of three in Laguna Beach, California, SUP race champion and ex-

ecutive director of the Stand Up Paddle Industry Association. “Children are fascinated by the play of the water and the motion of the board. Parents can acclimate an infant to flat-water paddling by simply creating a well of towels onboard, with the baby snuggled between the feet, looking up at them,” advises Lili Colby, owner of MTI Adventurewear, near Boston, Massachusetts, which makes life jackets for paddle sports. She notes that U.S. Coast Guard law requires that children 30 pounds and under wear infant life jackets to provide special head and neck support that turns a baby’s face up with an open airway within three seconds of entering the water. It’s a good idea to first practice paddling short distances in shallow waters near the shore. Toddlers are more likely to lean overboard to play in the water, Colby cautions, so engaging in nature-inspired games along the way will help occupy them onboard. “Young children introduced to water sports in the context of positive family interaction typically become eager to paddle on their own,” observes Tina Fetten, owner of Southern Tier Stand Up Paddle Corp., who leads a variety of SUP experiences throughout New York and northern Pennsylvania. “If they are strong swimmers, I bring them on a large board with me and teach them the skills for independent paddling.” Although SUP boards look like

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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surfboards, stand up paddling is commonly taught on flat water, making it easier and more stable than surfing. Still, swimming competence and adult supervision are prerequisites to independent paddling according to paramedic Bob Pratt, co-founder of the Great Lakes Surf Rescue Project, which leads water safety classes in Illinois, Michigan, Ohio and Wisconsin. “Parents should outfit all children with a life jacket, Coast Guard-approved for their age and weight, as well as a leash, which attaches to their ankle and the board with Velcro straps,� Pratt says. “If children fall into the water, a tug of the leash enables them to quickly retrieve their largest floatation device, the board.� Experts agree that success is relatively easy, so children build confidence quickly. The sport can be adapted to suit individual needs and positions, including moving from standing to sitting or kneeling, says Fetten, who teaches adaptive SUP lessons in a community pool. As she sees firsthand, “All children, especially those with disabilities, benefit from the empowering feeling of attaining independent success.� “A water-based sport is the healthiest outlet children can have,� attests Wesley Stewart, founder of Urban Surf 4 Kids, a San Diego nonprofit that offers free SUP and surf clinics for foster children. “Being on the water requires kids to focus on what they’re doing and has the ability to clear their minds and give them freedom. It’s like meditation. Plus, SUP is a low-impact, cross-training cardio activity; it works every part of the body.� Beyond the basic benefits, SUP keeps children engaged by offering endless opportunities to explore the geographic and ecological diversity of different types of waterways. SUP activities and levels can grow along with children; teens can try yoga on water, competitive racing and the advanced challenges of surfing. Fitness is a bonus to the rewarding ability to propel one’s self through the water. SUP enthusiast Lauressa Nelson is a freelance writer in Orlando, FL, and a contributing editor for Natural Awakenings.

Cincinnati SUP Options Abound by John Antonczak

C

incinnati is recognized as one of the prime paddling sites in the U.S., with a wide variety of ponds, lakes and rivers. As we gear up to host the 13th edition of the popular annual Ohio River Paddlefest Weekend event from June 20 to 22 (OhioRiverPaddlefest.org), this sport is attracting a growing following. Great Parks of Hamilton County provides local, smaller scenic lakes that welcome paddleboarders at Sharon Woods, Winton Woods and Miami Whitewater. On a larger scale, with 30-mile and longer wooded shorelines and depths of more than 100 feet, Ohio state parks at East Fork Lake and Caesar Creek are also noteworthy destinations. The majestic Ohio River, both in the metropolitan downtown area and surrounding areas, provides paddling thrills, but mostly on weekends, when powerboat traffic tends to be lighter. Wherever we paddle, caution is advised when embarking on a board. At all entry locations, we should mount in a kneeling position and paddle out to deeper water before standing. When returning to shore, we should also kneel and paddle in with the knowledge that hidden underwater hazards are common. John Antonczak is owner of Stand Up Paddleboarding Cincinnati. For more information or rentals, call 513-884-9824 or visit PaddleBoardingCincinnati.com.

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Medical Massage CINCINNATI Where Medical Bodywork Completes the Science of Wellness

We get to the cause & get you pain free! Call now or go online to schedule your session! www.MedicalMassageCincinnati d l .com • 513-827-0079 natural awakenings

June 2014

25

consciouseating

Living Off the Land Low- and No-Cost Ways to Feed a Family by Avery Mack

Whether it’s membership in a food co-op, tending a backyard garden or balcony tomato plant or foraging in the woods for edibles, living off the land means cleaner, fresher and more nutritious food on the table.

T

o switch from running to the market to stepping into a home garden for fresh produce, it’s best to start small. Smart gardeners know it’s easy to be overwhelmed by a big plot so they plan ahead with like-minded friends to swap beans for tomatoes or zucchini for okra to add variety. If one household is more suited to freezing excess harvests while another cans

or dehydrates, more trades are in the offing. Start kids by having them plant radishes, a crop that will give even the most impatient child quick results. “You can’t do everything yourself,� counsels Kathie Lapcevic, a farmer, freelance writer and teacher in Columbia Falls, Montana. “I have a huge garden, expanded now into about 7,000 square feet, that provides

65 percent of what our family eats,� she says. “On the other hand, I can’t imagine life without nut butter and found I can’t grow Brussels sprouts. A few trips to the store are inevitable.� Lapcevic plants non-GMO, heirloom varieties of seeds in her chemicalfree garden. She adds a new variety or two each year and reminds peers that it takes a while to build good soil. Three years ago, she also added pollinator beehives on the property. Their honey reduces the amount of processed sugar the family uses. From Libby, Montana, Chaya Foedus blogs on her store website PantryParatus.com about kitchen selfsufficiency. “Foraging is a good way to give children a full sensory experience,� she remarks. “We turn a hike into a mission to find and learn about specific foods, where they come from and what to do with them.� To start, select one easily identifiable item for the kids to pick. “In Libby, that’s huckleberries,� says Foedus. “Similar to blueberries, they grow on a bush, so they’re easy to see and pick. Huckleberries don’t grow in captivity—it’s a completely foraged economy.� Michelle Boatright, a graphic designer and hunter of wild plants in Bristol, Tennessee, learned eco-friendly ways to forage from a game warden friend. Five years later, her bookcase holds 30 books on edible plants—she brings two with her on excursions. “When in doubt, leave a plant alone.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

It’s too easy to make a mistake,� she advises. “Know how to harvest, too—take only about 10 percent of what’s there and leave the roots, so it can grow back. “For example, ramps, a wild leek, take seven years to cultivate,� says Boatright. “Overharvesting can wipe out years’ worth of growth. In Tennessee, it’s illegal to harvest ramps in state parks. Mushrooms are more apt to regrow, but leave the small ones.� As for meat, “I was raised to never shoot a gun, but to make my own bows and arrows,� recalls Bennett Rea, a writer and survivalist in Los Angeles, California. “Dad used Native American skills, tools and viewpoints when he hunted. Bow hunting kept our family from going hungry for a few lean years and was always done with reverence. It’s wise to take only what you need, use what you take and remember an animal gave its life to sustain yours.� Rea uses several methods for obtaining local foods. “Living here makes it easier due to the year-round growing season. For produce, I volunteer for a local CSA [community supported agriculture] collective. One hour of volunteering earns 11 pounds of free, sustainably farmed, organic produce—everything from kale to tangerines to cilantro. “Bartering is also an increasingly popular trend,� he notes. “I make my own hot sauce and trade it for highend foods and coffee from friends and neighbors. Several of us have now rented a plot in a community garden to grow more of our own vegetables. I only buy from stores the items I can’t trade for or make myself—usually oats, milk, cheese and olive oil.� Truly good food is thoughtfully, sustainably grown or harvested. It travels fewer miles; hasn’t been sprayed with toxins or been chemically fertilized; is fresh; ripens on the plant, not in a truck or the store; and doesn’t come from a factory farm. The old saying applies here: “If you want something done right, you have to do it yourself.� Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@mindspring.com.

)$50(56œ 0$5.(7 *8,'( From big cities to small towns, people all over the world love shopping at farmers’ markets. Starting with the first fresh snap peas of spring, the juicy, sweet watermelons of summer and the tart, crisp apples of fall, local markets have the most flavorful, nutritious produce available each season. In our farmers’ market guide, you will find some of the best local markets in our area. Slow down this summer and take the time to venture to your local farmers’ market and experience true farm-to-table freshness. BOONE COUNTY FARMERS’ MARKET

LOVELAND FARMERS’ MARKET

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

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

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LEBANON FARMERS’ MARKET Downtown Lebanon at the corner of Main St. and Sycamore Ave in historic downtown Lebanon. 513-228-3103 7KH PDUNHW IHDWXUHV ORFDOO\ JURZQ SURGXFH ORFDOO\ UDLVHG PHDW EDNHG JRRGV RUJDQLF FKHHVHV VRDSV SODQWV KHUEV KRQH\ VDXFHV DQG RWKHU LWHPV 7KXUVGD\V 0LG 0D\ WKURXJK 0LG 2FWREHU

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

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

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

Not listed? For more information on how to be included in our Farmers’ Market Guide, contact:

513-943-7323 Carol@NaturalCinci.com

natural awakenings

June 2014

27

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Chicken in Papillote (parchment paper) Steamed chicken is delicious, healthy and low in fat.

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4-8 oz green beans, trimmed, (about one handful) ½ sliced onion 1-2 garlic cloves, minced 1 /8 tsp dried thyme leaves 2 skinless, boneless chicken thighs or breasts Ÿ tsp dried (or 1 tsp fresh) tarragon leaves Splash of white wine or chicken broth/ stock Salt, freshly ground pepper and olive oil to taste Fresh parsley, minced (optional garnish) Large piece of parchment paper (or aluminum foil), approximately 18 by 13 inches Baking sheet

4. Fold the long ends of the paper upward three times, pressing the folds firmly to seal. Don’t fold too close to the chicken. Leave some air space for the steam to develop. Then fold each side end of the package 3 or 4 times, and press firmly to seal all sides. 5. Bake in the preheated oven until the vegetables are perfectly steamed, and the chicken is tender, succulent, and thoroughly cooked, about 35 to 40 minutes. Serve with a side salad and brown rice.

Healthy Tip

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Directions 1. Set the oven rack at the lower-third position and preheat the oven to 400 F. 2. Place the parchment paper on the baking sheet. Turn paper edges upward to prevent liquid from escaping when pouring. 3. Arrange green beans, onion and garlic in the center of the paper, drizzle with olive oil, add a little salt, pepper and thyme, and a short splash of white wine (or chicken broth). Place chicken thighs (or breasts) on top of the vegetables, and drizzle with a little olive oil, salt, pepper and tarragon.

Greater Cincinnati/Northern Kentucky Edition

“En papillote� is a quick, low-fat and healthy cooking method used to steam bake poultry, fish and vegetables. It helps to retain moisture and releases enticing aromas when opened.

Recipe courtesy of Mary Rasmussen, integrative health coach at the Alliance Institiute of Integrative Medicine-individualized coaching. For more information, email Mary. Rasmussen@MyHealingPartner.com.

When you are in harmony with yourself everything unfolds with grace and ease. ~Panache Desai NaturalCinci.com

Lemon-Lavender Shortbread Cookies These cookies have a summer morning smell and they taste just as good at any time of the year. Yield: 40 cookies

Ingredients 1 tsp Madagascar vanilla extract* 2 Tbsp lavender* 24 Tbsp (12 oz) unsalted butter, softened 15 oz (3 1/3 cups) unbleached, all-purpose flour 3 Tbsp cornstarch 1 tsp table salt 1½ cups confectioners’ sugar 1 Tbsp finely grated lemon zest

Directions 1. For rectangular cookies, lightly butter the bottom of a straight-sided 9-by-13inch baking pan. 2. Combine the flour, cornstarch, and salt in a medium bowl. In a stand mixer

fitted with a paddle attachment, beat the butter, sugar, lemon zest, lavender and vanilla at medium speed until smooth and creamy, approximately 2 to 3 minutes. 3. Add the flour mixture and mix on low speed until the dough begins to form moist clumps, approximately 1 minute. 4. Place the dough into the prepared pan, pressing to form an even layer. Use a bench knife or a paring knife to cut the dough into 40 bars. With the tines of a fork, prick each bar twice all the way through, spacing the holes evenly and diagonally. Lightly flour the tines as needed to prevent the dough from sticking. 5. Place dough in a freezer while the oven heats. Position a rack in the center of the oven and heat the oven to 325 F. 6. Bake the dough, rotating the pan halfway through, until the top has a dry and golden-brown look, approximately

30 to 40 minutes. 7. Remove pan and place on a rack. Immediately re-cut the cookies along the lines. Allow cookies to cool completely before removing them from the pan. * These items can be purchased from The Spice & Tea Exchange. Recipes courtesy of Julie Van Arsdale, owner of The Spice and Tea Exchange, in Rookwood. See ad, page 28.

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Greater Cincinnati/Northern Kentucky Edition

inger-songwriter Jack Johnson’s touring concerts have almost always doubled as fundraisers for local environmental nonprofits. “Early on, we recognized that we could not only fill a room, but also raise funds and awareness for nonprofit groups we believe in,� says Johnson. Then, as he started playing larger venues, “I realized the power of touring to connect our fans with local nonprofits in every town we played.� Johnson and his wife, Kim, also founded two environmentally focused charitable foundations, and during the past five years, all of his tour proceeds have been donated to them, in turn going to hundreds of environmental education nonprofits worldwide. The enabling commercial success began in 2001 when his debut album successfully established this Oahu, Hawaiian’s trademark mellow surf-rocker style. Since then, he’s released five more studio albums, including the most recent, From Here to Now to You. “While I have so much gratitude for the support our music receives, for me, music has always been a hobby, a side thing. It grew into a way to work in the nonprofit world. Being engaged in environmental education almost feels like my real job, and the music’s something we’re lucky enough to provide to fund related causes,� says Johnson. As the size of his audiences grows, so does the size of his potential environmental footprint. On the road, Johnson’s team works with the Sustainable Biodiesel Alliance to fuel all

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tour trucks, buses and generators. Comprehensive conservation efforts including refillable water bottle stations, plus organic cotton T-shirts and reusable or biodegradable food service ware are standard at his shows. “We try to be environmentally conscious every step of the way,� says Johnson. “Our record cases and posters use recycled paper and ecofriendly inks. We record albums in my solar-powered studio. It’s an ongoing learning process and conversation as we find even better ways to do things.� Johnson’s team often requests increased recycling efforts and use of energy-efficient light bulbs at venues, advancing long-term eco-changes everywhere they perform. He explains, “Our thinking is that once they change the light bulbs for us, they’re not going to go back to the old light bulbs after we leave. Many venue managers tell us they have stuck with the improvements because they realize that they’re easy to do.� Marine pollution and single-use plastics are issues high on the musician’s environmental list, but the topic he’s most passionate about is food. In his home state of Hawaii, 90 percent of food is imported. “The idea of supporting your local food system is a big deal in our family and we take that point of view on the road because it’s a vital issue anywhere you go,� he says. At each tour stop, all of the band’s food is sourced within a specific radius. Johnson also works with radio stations to promote regional farming, helping to build community and fan awareness of the benefits of supporting local farms. At home, Johnson has solar panels on the roof and drives an electric car. The entire family, including three children,

participates in recycling, worm composting and gardening. “It’s fun to take what we learn at home on the road and bring good things we learn on the road home,� he says. The Swiss Family Robinson is one of the family’s favorite books. “We love figuring out ways to apply ideas,� he remarks. “For our first water catchment system, we got 50-gallon drums previously used for oil and vinegar from a bread bakery and attached spigots. The kids were so excited to watch them fill the first time it rained.� Johnson finds that all of the facets of his life work together. For example, “Music is a social thing for me. I get to share it with people. Surfing is where I find a lot of balance; it’s a more private time. But I also come up with lyrics and musical ideas while I’m surfing.� Johnson’s approach to inspiring all generations to be conscious of the environment is to focus on the fun, because it’s easy to become overwhelmed by the big picture. Understanding that his own kids are among the future stewards of planet Earth, he works diligently to instill values of creativity and free thinking. Johnson reflects, “When I look at things that are in the world now that we would have never dreamed possible when we were growing up, I recognize how much can change in one generation. Looking for answers that aren’t there yet—things nobody’s thought of—that’s what’s going to solve problems.� Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com).

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natural awakenings

June 2014

33

AWAKENING AMERICA ER RIC IC CA C

Natural Awakenings Celebrates 20 Years of Conscious Living

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

Publications like Natural Awakenings reach many people and I’m so glad to be able to share a voice beyond the propaganda. ~ Melinda Hemmelgarn, Food Sleuth

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

~ Theresa Sutton, Connecticut

It is unusual to see your level of writing and consciousness in a free publication. Thanks for a great work. ~ Kaih Khriste’ King, Arizona

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

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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36

Greater Cincinnati/Northern Kentucky Edition

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