Natural Awakenings Greater Cincinnati / Northern Kentucky September 2014

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contents

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8 9 10 12 13 13 18 22 26 27 36 38 39 40 41 45

newsbriefs kudos healthbriefs

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.

globalbriefs ecotip

9 TEN THOUSAND VILLAGES RUG EVENT HELPS SUPPORT FAMILIES

actionalert

by Alyssa Jane Jones

yogafitnessbriefs fitbody wisewords

14 CONSCIOUS CAREGIVING 9 Nurture Yourself While Helping Another by Deborah Shouse

yogahealthbrief livingwellrecipes

17 REMOVING ROADBLOCKS TO MOBILITY WITH COORS CORE FITNESS

greenliving

by Gayle Wilson

inspiration calendar classifieds naturaldirectory

21

PROJECT YOGA

14

One Breath at a Time by Katy Knowles

24 YMCA YOGA IS MORE

25

THAN EXERCISE

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.

by Leahn M. Meyer

25 SANGHA

Creating Community Through Yoga

by Janet K. Nash

28 MINDFULNESS FOR LITTLE ONES Teaching Kids to Be Calm and Focused by Traci Childress

CALENDAR SUBMISSIONS Email Calendar Events to: Carol@NaturalCinci.com. Deadline for calendar: the 10th of the month.

30 HEALING FROM INJURY

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.

32 LOSING WEIGHT WITH

naturalcinci.com

28

WITH PROLOTHERAPY

by Hal S. Blatman

THERMOGENICS by Rebecca McGrane

33 INDIAN VEGETARIAN COOKING Potent Spices and Veggies Fend Off Disease by Bushra Bajwa

33

SHARE HOW YOU ARE HELPING OUR COMMUNITY BECOME MORE SUSTAINABLE

by advertising in Natural Awakenings’ October

Sustainable Communities Edition Reach eco-conscious and green enthusiasts seeking:

• Alternative Fuel Vehicles • Energy-Efficient Lighting • Bicycle Shops • Garden Supplies • Community Gardens • Organic Foods & Co-ops • Composting • Recycling • Earth-Friendly Cleaning • Solar Power Sales & Service • Eco-Chic Home Decor • Thrift & Resale Shops • Eco-Landscapers • Water Purification • Clean Energy Products & Services • Environmental Building & Diagnostics — and many more leading suppliers and providers

Contact us at:

513-943-7323 Carol@NaturalCinci.com

letterfrompublisher

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

love my job! Each month, Natural Awakenings features different themes that I get to explore, and this month’s dual topics are Conscious Caregiving and all things yoga. As I dug into enjoying my morning workout in beautiful Ault Park, the New Radicals’ song, You Get What You Give, sounded inspiration through my earbuds. I am a firm believer in their message and also understand that when we first take good care of our own health, this gift of fortifying self-love physically strengthens and emotionally enables us to properly care for others. An active lifestyle empowers us in all things, and a local organization that understands this is Project Yoga, co-founded by Katy Knowles and Peter Levin in 2008. The local nonprofit is dedicated to bringing the therapeutic and healing benefits of yoga to underserved and at-risk communities. Knowles’ article, “Project Yoga: One Breath at a Time,” explores the effects of bringing yoga into the lives of those that may never have had access to the far-ranging benefits of mind/body workouts. I encourage you to learn more about them; both monetary donations and volunteered time has a multiplier effect that benefits our whole community. Group exercise in any form can also power nurturing relationships through a sense of belonging and bonding. Cincinnati offers a wealth of platforms to choose from, from Pilates, cross-fit workouts and TRX training to yoga, spinning, running groups, tennis and golf leagues. Everyone can find something they enjoy that improves their health. For those with health issues or who no longer feel it is safe for them to exercise, medical exercise sessions can help achieve goals and move participants to a healthier, happier place. In our fitness spotlight article, “Coors Core Fitness: Removing the Roadblocks to Mobility,” Lisa Coors introduces us to safe workout programs designed for individuals coping with injuries or illnesses. The mental calmness and enhanced physical competence that come with a fit body and/or yogic lifestyle are something we can all use. With life expectancy increasing, more of us at one time or another will be faced with being a caregiver to elderly parents, as well as our children, many times simultaneously. In Deborah Shouse’s feature article, “Conscious Caregiving: Nurture Yourself While Helping Another,” she expertly explores practical advice for the caregiver and upping the joy factor. This month we tip our hat to all who assist others when they need it, and I trust that something you read in this month’s issue will in turn help you. In health and happiness,

SUBSCRIPTIONS Subscriptions are available by sending $18 (for 12 issues) to the above address. Like us on Facebook @ www.facebook.com/naturalcinci

Natural Awakenings is printed on recycled newsprint with soybased ink.

6

Carol Stegman, Publisher

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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Ailie BioDerma ........................................................................12 Allure Salon .........................................................................7,45 Bite Restaurant......................................................................34 Blatman Health and Wellness .......................................30,31 Brain Balance Achievement Center ............................29,46 Coors Core Fitness.............................................................17,21 Diamond Quality Clean ...................................................12,45 Donna Lynn Strong Brott, Lac .......................................... 20 Elements Massage ............................................................11,46 FITBody Cinci ................................................................... 10,46 Flourish Massage and Bodyworks......................................15 Gary Matthews...................................................................... 46 Gateways to Healing Chiropractic ......................................19 Go Beyond Medicine ............................................................... 7 Gracetree Yoga and Growth Studio ..................................26 Gwendoline Josey ............................................................15,46 HealthSavor ..................................................................... 37,46 Hiland Naturals ......................................................................38 Huber Personalized Medicine .......................................31,45 It’s Working Out .....................................................................25 It’s Yoga ...................................................................................25 Julie Chafin Health Insurance........................................... 45 Jungle Jim’s International Market ....................................36 Live Well Chiropractic ......................................................11,45 Madeira Farmers Market .....................................................37 Mantra Massage and BodywoRx .................................28,45 Massage Infinity ....................................................................27 Medical Massage Cincinnati .......................................... 17,45 Mindful Wellness Thermography ..................................13,46 Montgomery Dental Medicine .............................................. 3 Nature’s Rite ......................................................................... 44 NeriumAD ................................................................................18 Robert Repasky, MS, LMT .................................................. 46 Sangha Yoga Studio .......................................................26,46 Significant Healing Well Care Practice................... 2,45,46 Stillpoint Healing Arts Center ........................................... 30 Ten Thousand Villages ......................................................9,27 The Herb Shop .................................................................20,45 The Spice and Tea Exchange..............................................33 Dr. Westendorf, DDS ...............................................................8 Whole Foods Market .............................................................37 Women’s Wellness Expo ......................................................32 Yoga Alive ...............................................................................23 YMCA .................................................................................24,48

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natural awakenings

September 2014

7

Gateways to Healing Network Chiropractic Relocates

newsbriefs Personalized Integrative Medicine Arrives in Montgomery

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r. Gary Huber’s integrative care practice has opened in Montgomery and is offering free events including lectures, workouts, cooking demonstrations and more for the entire month. Joined by Jodi Westfall, a nurse practitioner with more than nine years of experience, the practice offers holistic, personalized medical treatment for numerous conditions. Huber is a well-known national lecturer for the Academy of Anti-Aging Medicine, providing seminars on bioidentical hormone therapies, advanced thyroid assessment and treatment, advanced cardiovascular care and prevention, treatment of degenerative diseases and other topics. Westfall is certified in dermatological services and specializes in an integrative approach to skin care and general health. A unique health restoration program called Platinum, personally developed by Dr. Huber and his team, has been having great success. It is a year-long tutorial on losing weight and regaining ideal health. Participants have consistently been able to reduce medication needs, including Type 2 diabetics that find they can use less insulin. Patients have seen weight loss averages of about 10 pounds per month, with improved sleep and energy and a reduction in joint pain. Location: 8170 Corporate Park Dr., Ste. 150, Cincinnati. For more information call 513-924-5300 or visit HuberPM.com. See ad page 31.

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ateways to Healing Network Chiropractic recently relocated to a new office space in the heart of Oakley at 4027 Allston Street. They offer gentle, holistic, low-force chiropractic care called Network Spinal Analysis that can help relieve pain and tension, as well as clinical nutrition services, hormone balancing, individualized dietary and supplement plans, and classes and workshops to help feel better, live a more energetic life and make better health decisions. To celebrate their new location, they are offering an initial examination special for $39 ($97 value) for clients that mention Natural Awakenings. Location: For more information or to schedule an appointment, call 513-321-3317 or visit GateWaysToHealing.com. See ad page 19.

Acupuncture In A Group Setting

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limick Acupuncture, in Blue Ash, will hold an open house from 10 a.m. to noon, September 27, to meet the staff and gather information about community acupuncture and other techniques. Community acupuncture is now being offered in a group setting with up to six people being treated simultaneously in Klimick’s community room, along with private sessions. Patients benefit by reduced session cost, as well as communing with others to get and stay healthy. Acupuncture has been shown to improve conditions such as back pain, knee pain, digestive issues, allergies, headaches, migraines, depression, anxiety and infertility. Location: 10979 Reed Hartman Hwy., Ste. 129, Cincinnati. For more information or to schedule a session, call 513-834-8173 or visit KlimickAcupuncture.com.

@ atural. 4 eautiful. E mile.

Dr. Michael T. Westendorf “It has been a great journey and an even greater privilege to be able to improve the health of so many patients for over 30 years.”

Mercury-Free Dentistry Quality Care Informed Patients Comfortable Settings Six Month Smiles® Procedure Cad/cam Dental Technology

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 8

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Great Outdoor Weekend Celebrates Nature

T

he 11th annual great outdoor weekend is schedule for September 27 and 28. This year’s event is bigger and better than ever, hosting events from natural science to guided hikes, climbing, gardening, fishing and paddling. This free weekend-long sampler program features more than 150 activities and programs at 50 different sites across the Tri-State region. The Great Outdoor Weekend has touched thousands of lives for more than 10 years by providing families with outdoor adventures that are free, fun, and easy to access. Just as importantly, it introduces more than 10,000 new explorers to our wonderful parks, observatories, schools, trails, rowing centers, environmental education and outdoor recreation centers every year. Visitors for the weekend often become members and volunteers for life, finding a new passion for environmental conservation. For more information, visit GreatOutdoorWeekend.org.

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Flourish Massage and Bodywork hosted their first Holistic Health Fair on August 16. The event featured more than 40 holistic wellness vendors promoting wellness options, alternative therapies, essential oils, organic foods, cooking demonstrations and exercise, as well as a full day of free, holistic health workshops. The event closed with dancing and a ceremonial drum circle. For more information, email Kristin Worley at Info@FlourishMassage.com, visit FlourishMassage.com or call 859445-9670. See ad page 15.

eventspotlight

Ten Thousand Villages Rug Event Helps Support Families by Alyssa Jane Jones

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magine exploring an art gallery right under your feet while investing in a piece of art that will change a family’s life. Ten Thousand Villages (TTV), a nonprofit, fair trade retailer located in the Cincinnati suburb of O’Bryonville, will be featuring more than 300 handmade oriental rugs from September 17 to 21. Guests can learn more about Oriental rug making, care and design at a free, in-store information session at 7 p.m., September 18. The selection of hand-knotted rugs offered at the in-store event will range from a variety of tribal Bokhara and Persian textures with sizes ranging from two-by-three-feet to 10-by-14-feet. Purchasing a rug from the TTV sale is an investment in home décor, but also a contribution that provides income for a family. Many rugs take four or five adults working for a year to complete. They can be crafted in the home, making the work a family business. Husbands and wives, sisters and brothers all can work on the looms. Dedicated to empowering artisans from more than 38 countries in Asia, Africa, Latin America and the Middle East, TTV is one of the largest fair trade organizations in the world. The organization assists artisan groups by establishing long-term buying relationships that ensure financial stability for healthcare, education, food and housing for the makers and their families. The rugs featured in the upcoming sale have been created by a group

of artisans in Pakistan known as Bunyaad. Established by a rug artisan and Pakistani Baptist pastor in the 1960s, Bunyaad creates secure rug-knotting jobs in small villages across two main provinces in Pakistan: Punjab and the North Frontier. Bunyaad guarantees fair wages for each artisan by paying per knot instead of by construction speed. The result is twofold: artisans that take immense pride in the quality of their work and financial stability for an estimated 850 families in more than 100 villages across Pakistan. “When artisans know they are paid for every knot they tie, they are empowered to focus on the fine details of creating intricate rugs that will last for generations,” says Yousaf Chaman, the director of Bunyaad. All of the hand-knotted rugs are extremely durable. Made from the wool of Dumba sheep, this breed is known for the extra fat pack on its tail that adds additional oil and lanolin content to the wool, enhancing the wool quality. Rug prices vary by size, knot count and labor required. Location: Ten Thousand Villages O’Bryonville, 2011 Madison Rd., Cincinnati. For more information, visit TenThousandVillages.com/Cincinnati. See ad on page 27. Alyssa Jane Jones is a regular contributor to Natural Awakenings magazine. Connect at jonesaj4@miamioh.edu.

natural awakenings

September 2014

9

A NATURAL SOLUTION TO SLEEP APNEA

healthbriefs

Pre-K Education Linked to Better Health 26 Years Later

I

n addition to an increased likelihood of achieving academic success, children that participate in game-based educational training also have a significantly lower risk of developing future cardiovascular disease, according to University of North Carolina researchers in a paper published this year in Science magazine. Launched in the 1970s, the Carolina Abecedarian Project studied more than 100 children beginning when they were just over 4 years old. Fifty-seven focused on language skills while also receiving nutritional and health services. A control group received the same nutritional and health services, but not the early language education. Early education turned out to be an indicator for significantly healthier individuals when they had reached the age of 30, with a lower average systolic blood pressure than those in the control group and no symptoms of metabolic syndrome—a condition related to diabetes, heart disease and obesity. Twenty-five percent of the control group had metabolic syndrome symptoms at age 30.

Conscious Parents

Empowered Children

Transform the World Health Consultation included

FREE

when you start with a Restore, Family, Wellness or Essentials kit.

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ccording to a National Institutes of Health study, most people believe that sleep apnea is caused by a sagging soft pallet or by some other obstructive tissue in the throat. Actually, it’s the result of a diminishing signal from the brain to the diaphragm (causing one to breathe) that can occur during the transition from initial semi-wakefulness into the next stage of lighter sleep prior to REM sleep. In some people, the unintended reduction in the signal is significant enough that breathing goes beyond being shallow and completely stops. After a short period of time, the brain, realizing the need to breathe, forces a rapid inhalation to restart respiration that literally drags the sagging localized soft tissues into the airway, as reported in Sleep Apnea: A New Approach to an Emergent Problem by Master Herbalist Steven Frank, of Nature’s Rite. For some, there’s no indication of potential problems when they are awake as the tissues remain in their normal state and the throat doesn’t close off during the day or when relaxing or resting, but then they can experience an obstruction problem when trying to go to sleep. Instead of resorting to surgery to remove neck tissue or using a machine to force air into lungs, natural herbal solutions can work to increase the pertinent brain signal that maintains continuous breathing without the breakdowns that necessitate rapid inhalation. According to the Encyclopedia of Herbal Medicine, ingesting herbs like lobelia, thyme and camp bark can intensify the signal from the brain to the diaphragm, increase the gas-transfer efficiency of the lungs and relax some of the skeletal muscles that can obstruct the propagation of the signal.

For more information, call 888-4654404 or visit NaturesRiteRemedies.com. See ad, page 44.

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Mindfulness Meditation Can Hinder Onset of Alzheimer’s

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pilot study from the Harvard Medical School indicates yet another benefit of meditation. The researchers tested 14 people with mild cognitive impairment, which often leads to Alzheimer’s disease, and provided them with either Mindfulness-Based Stress Reduction training or standard care. Brain imaging tests indicated that those engaged in meditative training had increased activity and connections among three areas of the brain—the posterior cingulate cortex, medial prefrontal cortex and left hippocampus. Although larger studies are needed, study authors remark, “These preliminary results indicate that in adults with mild cognitive impairment, Mindfulness-Based Stress Reduction therapy may have a positive impact on the regions of the brain most related to mild cognitive impairment and Alzheimer’s disease.�

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RAISINS LOWER BLOOD PRESSURE AND DIABETES RISK

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esearchers from the University of Kentucky have determined that snacking on raisins can decrease high blood pressure and reduce the risk of Type 2 diabetes. For 12 weeks, 46 men and women snacked on either processed snack foods or raisins. At the beginning and end of each month, the researchers tested for blood glucose, diabetic risk markers and blood pressure. Raisin snacking was found to reduce blood pressure while improving blood glucose and diabetic risk factors. The researchers concluded, “Regular consumption of raisins may reduce glycemia and cardiovascular risk factors, including blood pressure.�

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

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Scientists analyzing kelp off the coast of San Diego have linked the presence of the radioactive isotope cesium to the Fukushima Daiichi power plant, in Japan, which melted down in 2011. As part of the ongoing Kelp Watch 2014 project, government and academic institutions have begun receiving results from samples of bull kelp and giant kelp collected along the California coast. “We’re trying to figure out how much is there and how much is getting into the ecosystem,� says Matthew Edwards, Ph.D., of San Diego State University. “Things are linked a little more closely than sometimes we’d like to think. Just because it’s on the other side of the world doesn’t mean that it doesn’t affect us.� With experts predicting a 40-year-plus cleanup at Fukushima, the likelihood of increased cesium in the Pacific Ocean seems inevitable. For more information, visit KelpWatch.Berkeley.edu.

Safer Shampoo Makers Agree Not to Use Cancer-Causing Chemical This year, the Center for Environmental Health (CEH) reached legal agreements with 26 major companies to discontinue using a cancercausing chemical in shampoo and personal care products, and potential agreements with more than 100 additional companies are still pending. Cocamide diethanolamine (DEA), a synthetic chemical created from a chemical reaction between coconut oils and diethanolamine, has been used for decades in shampoos and other products as a foaming agent. In 2012, California listed the chemical as a known carcinogen, based on assessment by the World Health Organization’s International Agency for Research on Cancer, which evaluated skin exposure tests on animals. In 2013, the CEH brought lawsuits against companies selling products in California containing the substance without a health warning, as required under Prop 65, the state’s consumer protection law for toxic chemicals. Note: A Think Dirty app offers information about the potentially toxic ingredients in cosmetics and personal care products and what not to buy. Source: Ecowatch.com (Tinyurl.com/Shampoo-Lawsuit)

Greater Cincinnati/Northern Kentucky Edition

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Apple Corps Green Apple Day Aims to Transform Schools The Green Apple Day of Service, to take place on September 27 nationwide, will give parents, teachers, students, companies and local organizations ways to transform schools into more healthy, safe and productive learning environments via local service projects. Green Apple is a global movement dedicated to enabling schools to provide clean and healthy air, conserve energy and other resources and serve as places where young people can reap inspired dreams of a brighter future.

Source: MyGreenApple.org

ecotip Cell Bill Overcharging Mobile Devices Wastes Money Smartphone maker Nokia estimates most devices need only about two hours to fully charge, making overnight charging highly wasteful; users also should disengage and unplug chargers from the wall when they’re done. Another helpful tip from BatteryUniversity.com is not to wait until cell phone power is nearly or completely depleted before recharging, because full discharges put a strain on the battery that can shorten its lifespan. Umbra Fisk, an environmental columnist at Grist. org, advises using a power strip and even a timer as parts of a central charging area for all mobile devices to facilitate monitoring and reduce overcharging. Energy Star-qualified (EnergyStar.gov) cordless phones demand about half the energy of standard units. Energy Star reports that the average U.S. household spends $100 annually to power devices while they are off, constituting nearly 10 percent of annual electric utility bills and amounting to an annual total of 100 billion-plus kilowatt hours of U.S. electricity consumption and more than $10 billion in annual energy costs.

actionalert Planetary Push Public Demands Climate Change Solutions

GMO Gung-Ho U.S. Farmers Plant More GMO Crops Farmers in the U.S. added 12 million more acres of genetically modified (GM or GMO) crops in 2013, reports Clive James, with the International Service for the Acquisition of AgriBiotech Applications, and now lead the world in their production by volume. Even as many U.S. consumers reject foods containing GM ingredients, many farmers continue to embrace the technology. “In general, choosing GM seed is an economic decision for farmers,� says North Dakota Farmers’ Union President Mark Watne, who grows corn, soy and wheat in Minot. “If you give them a tool to battle weeds at a reasonable cost, they adopt it.� Source: USA Today

People throughout the U.S. and worldwide, representing hundreds of grassroots and non-government organizations, will converge on New York City for the Peoples Climate March on September 21. As United Nations Secretary General Ban Ki-moon calls for heads of state to mobilize at an historic U.N. Summit on Climate Change that weekend, the people will demand action via the largest-ever climate change citizens’ demonstration. Concerned groups and individuals expect to exchange ideas, articulate common challenges and address solutions. Learn more and sign up at PeoplesClimateMarch.org. Find a partial list of participating organizations at Tinyurl.com/GroupsMarching.

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natural awakenings

September 2014

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to keep her husband as engaged and active as possible. When she had difficult issues to discuss, she’d make a “talking date” with him, offering choices by saying, “I’d love to chat with you. Would Tuesday before dinner or Thursday after breakfast work for you?” Before the date, she’d select a comfortable room and clear her mind by meditating, napping or mindfully sipping herbal tea. The conversations would cover anything from how to work with their health professionals to plans for his end-of-life ceremony. They agreed on strategies and worked together as a team.

Redefine Assistance

Conscious Caregiving Nurture Yourself While Helping Another by Deborah Shouse

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f you’re depressed, tired or sick, your caregiving is likely to suffer,” counsels John Schall, CEO of Caregiver Action Network, in Washington, D.C., and a former family caregiver. “For the sake of your loved one, take care of yourself.” The AARP estimates that some 34 million family caregivers provide for someone that is ill or disabled in the U.S. According to the National Alliance for Caregiving, in Bethesda, Maryland, caregivers generally struggle with finding time for themselves, managing emotional and physical stress and balancing work and family responsibilities. Experts suggest that the following seven steps can help people enjoy a healthier, less stressful and more conscious approach to care giving— and receiving.

Reframe Care When Lori La Bey’s mom was diagnosed with dementia, the daughter initially felt she was the only family

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member that could help her. However, gradually, the Minneapolis-based international caregiver advocate and founder of AlzheimersSpeaks.com learned to welcome help from others. “Being perfect gets in the way of true connections,” she observes. Although La Bey began her caregiving out of love, the volume of related tasks soon sparked stress. That’s when she taught herself to slow down and reframe her outlook: Before going into her mom’s room, folding her laundry, scheduling healthcare practitioners and delivering dinner, La Bey paused to consciously ask: “Is Mom safe, happy and pain-free?” Centering on those three questions reminded her that she was doing this work out of love. Psychotherapist Diana Denholm, Ph.D., of West Palm Beach, Florida, heightened her own consciousness by learning to see caregiving as a collaborative effort. Denholm, author of The Caregiving Wife’s Handbook: Caring for Your Seriously Ill Husband, Caring for Yourself (CaregivingWife.com), sought

Greater Cincinnati/Northern Kentucky Edition

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“I’ll carry your luggage for you, Dad, since you’re not feeling well”… La Bey still remembers her father’s downturned mouth as she tugged the suitcase out of his hands. “I was trying to be helpful, but instead I took away his dignity and power,” she later realized. “If I had packed his bag lighter, he could have carried it like always.” When are we helping and when are we doing too much? “Put yourself in the sick person’s shoes. Avoid doing something the person can do for himself,” agrees Denholm. Controlling behavior changes the dynamics of the relationship and can put the caregiver in a parental role. She recommends a holistic brainstorming exercise in which the caregiver writes answers to such questions as: What am I frustrated about? What really annoys me? Why am I angry with myself? The results offer a window to understanding our own feelings. “Feeling anger could mean we’re acting codependently and taking on too many responsibilities,” Denholm says. “The caregiver’s job isn’t to save the patient, but merely to support him or her in necessary ways.”

Ask for Help “I don’t want to be a burden,” and “We’re afraid of losing our privacy,” and “I’m the only one who can take care of him; no one else can do it right,” are common concerns. “These self-limiting beliefs prevent people from reaching out for help,” says family caregiver and life coach Yosaif August,

founder of Yes To Life Coaching (YesToLifeCoaching.com), in Philadelphia, Pennsylvania, and author of Coaching for Caregivers: How to Reach Out Before You Burn Out. August quotes a recent Johns Hopkins study that reported caregivers might improve their health â€œâ€Ś when caregiving is done willingly, at manageable levels and with individuals who are capable of expressing gratitude.â€? Accepting assistance makes caregiving more manageable. August understands how overwhelming the experience can be and advises caregivers to ask themselves: “What do I need help with right now?â€? Keep answers specific, such as, “I need someone to prepare dinner tomorrow night, mow the lawn and pick up our vitamins.â€? August also suggests creating a family Declaration of Interdependence, a personal statement documenting how the family prefers to be helped, along with the attitudes and behaviors they find especially supportive. Encourage family and friends to ask these two questions: “Are you open to advice?â€? and “Is this a good time to talk about your spouse’s condition?â€? Make much-needed breaks sacrosanct from such discussions.

Nurture through Nourishment More than 50 percent of caregivers surveyed in a 21st-century study spearheaded by the National Alliance for Caregiving reported, “I don’t have time to take care of myself.� That can translate to a lack of exercise, an unhealthy diet and little or no respite. “If you aren’t healthy and strong, you can’t properly care for anyone else,� says Liana Werner-Gray, New York City natural lifestyle consultant and author of The Earth Diet (TheEarthDiet.org). To begin each day, she advises drinking one cup of warm water with juice from half a lemon, explaining that stress produces acid and lemon water metabolizes as alkalinity and helps keep the body’s pH balanced. For healthy snacks, Werner-Gray recommends easy and nutrition-rich choices like fresh fruits, green smoothies, organic nut butters and a trail mix

Extending a Hand to Caregivers If your caregiving friends can’t articulate what they need, try these lovely offerings. ■Send a cheerful card. ■Gift a plant. ■Weed their garden. ■Cook a meal. ■Schedule a walk together. ■Sit with a loved one for several hours so they can run errands.

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â– Volunteer to get their car washed. â– Take them to a movie or out to dinner. â– Buy a gift certificate to use online. â– Treat them to a massage.

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of raw nuts, seeds and dried fruits. Save time with the smoothies by making a large batch and freezing portions to enjoy later. A basic recipe might include two handfuls of greens, such as spinach and kale, a banana and other fruits, almond milk or purified water and maybe adding flaxseed, cinnamon or goji berries. When appropriate, share the same health-boosting foods with the loved one. Victoria Moran, of New York City, is the director of the Main Street Vegan Academy and author of a dozen books on health and well-being including Main Street Vegan and Living a Charmed Life. She offers such conscious eating tips as eating full meals of “real� food instead of snacks; selecting beautiful foods; and ritualizing indulgences, such as a special spot for relaxing with high-quality dark chocolate and tea using good china while listening to classical music.

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Stand for Exercise Even though caregivers may feel they don’t have time to spare, Dr. Jordan D. Metzl, author of The Exercise Cure, says it’s vital to incorporate physical activity. He recommends starting by walking 30 minutes a day for one month. If necessary, it can be done in 10-minute increments. natural awakenings

September 2014

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According to when she drifts Make a list of favorite a study by Mayo off to sleep. She ways to relax and renew also writes out her Clinic Physician James Levine, during short respites, such intention for the Ph.D., in Scottsdale, day, envisioning as reading, listening to positive outcomes. Arizona, “Sitting is the new smokmusic, stepping outside, She might affirm: ing.� Researchers “I am going to sipping coffee with friends have a grace-filled have linked sitting for long periods of or taking a hot shower, day. Things will go time with a number smoothly.� and refer to it often. of health concerns Denholm that include obesity, centers herself by metabolic syndrome and increased petting her cats. Some caregivers chant risks of death from cardiovascular or practice meditation or mindful disease and cancer. The solution is to breathing, while others might take a move more and sit less—walk while walk, shop, or sit quietly in a church. on the phone and stand up while reading. Metzl suggests a stretch break Notice Blessings every 20 minutes. Three of his “comLa Bey discovered that her journey as mandments� for fitness are having fun, a caregiver also dramatically enhanced setting goals and minimizing sitting. her own life. “Mom taught me so “Schedule exercise and respite much,� she relates. “I learned compasbreaks and make them as inviolate as a sion and unconditional love on multidoctor’s visit,� advises Schall. ple levels. I learned to live in gratitude, instead of loss.� August notes, “Even in the tough Commune with Spirit times, I experienced an engaged, August suggests establishing a twofold consciousness-raising ritual to welcome poignant and rich connection with my parents.� and appreciate life. Begin each day by For Denholm, treasured gifts inshowing gratitude for being alive and end it focused on forgiveness and grati- cluded strengthening her communication with her husband and working as tude. “When you cultivate gratitude, a team. you notice more things to be grateful “Allowing yourself to reach out for for,� says August. assistance and make time for respite La Bey concurs, and writes down will deeply enrich your caregiving at least five things she is grateful for experience,� concludes Schall. every day. She mentally replays time with her mom and appreciates the Deborah Shouse is the author of Love in little moments and signs of hope, the Land of Dementia: Finding Hope in like “the twinkle in Mom’s eye or the the Caregiver’s Journey. Follow her blog at way she held hands and smiled.� This DeborahShouseWrites.wordpress.com. puts her in an upbeat frame of mind

Online Help for Caregivers AlzheimersSpeaks.com Radio show, blogs, free webinars and resource directory CaregiverAction.org Advocacy, peer support and other practical information CarePages.com Free patient blogs connect friends and family CaringBridge.org Share views and receive support LotsaHelpingHands.org Coordinates ways to address specific needs by those rallying to help ShareTheCare.org Join in organizing a healing team and/ or support system TheCaregiverSpace.org Free social network to share experiences, find critical resources, cope with stress and learn to fulfill care partner roles most effectively CaregivingWife.com Helps caregivers solve problems, learn survival tips and improve the care partners’ relationship

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fitnessspotlight Removing Roadblocks to Mobility with Coors Core Fitness by Gayle Wilson

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weight management issues, with 70 percent of Cincinnatians struggling to lose weight. For the morbidly obese, being able to exercise without a lot of pain or injury risk is a challenge.” CCF teaches modifications that enable an active lifestyle. She notes, “Besides inspiring adoption of an active lifestyle, we help people train safely and effectively in accordance with their physical ability.” CCF’s Parkinson’s disease exercise class began with just four people, but the demand has grown to meet the specialized needs of nearly 55 weekly participants across seven classes. Coors shares, “The need is so great that for the past four years, we’ve received a grant from the Morris Braun Foundation as part of the Parkinson’s wellness chapter of the local American Parkinson Disease Association.” Coors says the grant reduces the cost and makes the class more assessible for those that need truly need it. For all the CCF clients that struggle with their weight and mobility issues, Coors emphasizes, “There is hope. The limits and issues that keep someone from exercising can be overcome. Customized medical exercise can be life-changing.”

eople often how to live healthier find themselves lifestyles—no matter caught in a vitheir size, condition, cious cycle of limitaage or ability—CCF tions compounded by goes beyond instructmaladies or size, and ing people in exercise managing health can All the CCF trainers feel overwhelming. are independent, certiLisa Coors knows this fied personal fitness well. She navigated a trainers instructed in bumpy road as a teenthe company’s propriager playing volleyball etary methods, many back in her junior high of which are speschool years. As an cific to myriad client object of teen bullyphysical conditions. ing, she reacted to the They offer a variety taunting by chroniof classes, but most cally overeating, and training takes place in her body size soon one-on-one sessions Lisa Coors reflected it. When with a fitness trainer. she started college, “Whether a client has she complained to her mother, who a chronic condition such as Parkinresponded with tough love: “You have son’s disease, diabetes or has just one of two options. You can shut up or concluded rehabilitation for an injury, Location: 7693 Beechmont Ave., work out. Choose one!” we can customize a program to make Cincinnati. For more information, visit Taking her mother’s advice, Coors physical activity safe and viable,” says CoorsCoreFitness.com or call 513quickly set out to end her downward Coors. 233-2673. See ad on page 21. spiral, and in the 10 years that folCoors acknowledges that the term lowed, shed seven dress sizes. Coors medical exercise isn’t yet mainstream, Gayle Wilson is a frequent contribucredits exercise and her mother for but says the demand for it is growing tor to Natural Awakenings. For more saving her life. Since then, she’s been rapidly. “We have major obesity and information, visit DashWriter.com. driven to help others by sharing her knowledge and passion for health and fitness. After Coors earned her American Council on Exercise advanced health Where Medical Bodywork and fitness specialist certification, she Completes the Science of Wellness founded Coors Core Fitness (CCF) in Cincinnati in 2006. Her focus is simple: helping those that need exercise, but encounter roadblocks because of medical or physical limitations. Coors explains that her company’s mission is “to provide clients with highly specialCall now or go online to schedule your session! ized, safe and results-oriented personal fitness training.” By teaching clients www.MedicalMassageCincinnati d l .com • 513-827-0079

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Greater Cincinnati/Northern Kentucky Edition

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eginning this fall, Coors Core Fitness is offering a Tabata Boot Camp mixed level (beginner and advanced) series at Alms Park on Sunday mornings from 9 to 10 a.m. Tabata is an anaerobic Japanese workout of high-intensity strength and interval training. The workout set typically consists of a 20-second high-intensity effort, followed by a 10-second rest, with several repeated sets. Japanese researcher Dr. Izumi Tabata discovered that short periods of high intensity interval training have a significant impact on fitness. Beginning level participants need to bring one set of light weights, while advanced students will need two sets, light and heavy. Everyone must bring their own mat to class. The eight-week series is $42 for new clients and beginners or $8 per class, and is offered on Mondays from 7:45 to 8:15 p.m., with the first class free. The Tabata Advanced session is $80 for eight weeks or $15 per class, and is offered on Mondays from 6:45 to 7:45 p.m. The eight-week Bootcamp is $40 for the series or $8 per individual class.

Free Informational Iyengar Yoga Classes

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Ready to see your own real results?

513-580-4899

Tabata Bootcamp at Alms Park

Location: Alms Park, 711 Alms Park Ln., Cincinnati. For more information or to register, call 513-233-2673, email Lisa@ CoorsCoreFitness.com or visit CoorsCoreFitness.com. See ad page 21.

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o give prospective students a chance to experience Iyengar yoga, College Hill Yoga is offering four free informational trial classes from 6:15 to 7:15 p.m. and 7:30 to 8:30 p.m. on September 2 and 4. These classes are suitable for all levels. BYO yoga mat. There is no need to register and walk-ins are welcome. Iyengar Yoga, named after B.K.S. Iyengar, is a style of hatha yoga that involves detailed instruction, a focus on proper body alignment and the use of props as needed to perform asanas (poses) correctly and safely. The classes are split into levels to allow a steady progression of skill and awareness and to foster understanding of the technique. Classes are led by Aaron Fleming, an intermediate junior level-one certified Iyengar yoga instructor. He has been practicing Iyengar yoga since 1999 and has been to India twice to study yoga directly with the Iyengar family. Location: Grace Episcopal Church, 5501 Hamilton Ave., College Hill. For more information, email Aaron@College HillYoga.com or visit CollegeHillYoga.com.

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Fitness it Forward with the Women’s Fitness Association

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he Women’s Fitness ss Association and Dress for Success are combining forces to provide five different fitness classes ranging from nutrition to yoga for women training for the Queen Bee Half-Marathon on October 11. Fitness it Forward is for people that are passionate about health and fitness and share that passion with others. The classes will take place from 11:15 a.m. to 12:15 p.m. every Saturday starting September 6, through October 4. They include trainers from the fields of nutrition and naturopathy and coaches for walking, yoga/stretching and body weight/strength training. Location: 205 W. 4th St., Ste. 900, Cincinnati. For more information, email Lisa@WomensFitnessAssociation.org or visit WomensFitnessAssociation.org.

Therapeutic Yoga Program for Healing

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t’s Yoga will offer a therapeutic yoga series from 6 to 7:15 p.m. on Thursdays, beginning September 25, through November 13. This eight-week yoga program is specifically designed to help those with chronic diseases, offering a combination of gentle stretching, breathing and relaxation to enhance the body’s natural healing process. It is suitable for people that are at high risk for cardiac disease, are in post-cardiac rehabilitation, involved in treatment for cancer or looking for a way to manage stress. The cost for the series is $135. Preregistration and medical clearance are required. Location: 346 Ludlow Ave., Cincinnati. For more information, call 513-680-0303 email gaiarae@gmail.com or visit YogaGarage.com. To register, call 513-961-9642. See ad page 25.

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Small Group Teen RTX Training

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t’s Working Out, Cincinnati’s only dedicated TRX suspension training studio, is expanding their offerings for teens. Classes will be held at 4 p.m. every Tuesday and Thursday and at 5 p.m. Sundays. Ashley Thomas, a certified personal trainer, TRX suspension trainer, yoga instructor, soccer coach and high school physical education/health teacher, will lead the teen program. This training is open to teen athletes and non-athletes alike. Location: 3546 Columbia Pkwy., Cincinnati. For more information, or to reserve a class slot, call 513-207-6933 or visit ItsWorkingOut.com. See ad page 25.

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September 2014

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Trauma-Sensitive Yoga Teacher Training

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angha Yoga Studio, in Loveland, is now offering a 50-hour teacher training course to improve the teaching and clinical skills of yoga teachers and students. This training provides engaging, accessible and theoretically grounded teaching skills for the safe and effective use of yoga to heal from all types of trauma. The two-part course begins October 5 and runs through November 4. It will explore environment, ethics meditation and movement techniques, pranayama and yoga teaching. Part one will help in understanding the trauma phenomenon as a personal journey and part two will further deepen the skills of the teacher to offer techniques and insight for holistic healing through yoga therapy. Sangha Yoga offers teachers and students workshops, classes and individual sessions for yoga development, as well as mental health and substance abuse counseling with a licensed therapist. They are endorsed by the International Association of Yoga Therapists, as well as Yoga Alliance as a 200- and 300-hour teaching school. Location: 112 N. Second St., Loveland. For more information, call 937-243-2403 or visit SanghaYoga.org. See ad page 26.

We make a living by what we get, but we make a life by what we give. ~Winston Churchill

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Yoga Groove Celebrates Grand Opening

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he Yoga Groove specializes in therapeutic and gentle yoga for personal wellness. To celebrate their grand openingg at 4242 Airport Road, in Cincinnati, they are offering a donation-based gentle yoga class from 10:30 to 11:45 a.m., September 20, to benefit the Robert H. Friedman Memorial Foundation, which advocates for people with Down syndrome and other developmental delays. No yoga experience is necessary. BYO water bottle. Mats will be provided, but quantity is limited. For more information, call 513-658-1952, email SharonByrnesYoga@Gmail.com or visit TheYogaGroove.com.

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herapilates, located in Anderson, is offering two workshops to introduce and help jumpstart skills for their group Reformer classes. The three-hour workshops will be held from 6 to 9 p.m., September 17, and from 9 a.m. to noon, September 27. Pilates Reformer training strengthens and stretches the body helping to develop the core muscles and improve balance and flexibility by mobilizing the entire spine. The program is an efficient, whole body workout, developed to strengthen all muscle groups, especially the core, so participants are less susceptible to pain and injuries, thus allowing a more active lifestyle. The introductory workshops are specially pricing at $100, (a $50 savings). Preregistration is required. Location: 431 Ohio Pike, Ste. 303, Anderson. For more information or to preregister, call 513-604-6508.

Greater Cincinnati/Northern Kentucky Edition

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Project Yoga One Breath at a Time by Katy Knowles

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he mission of Project Yoga is to bring the healing benefits of yoga to populations experiencing exceptionally challenging circumstances filled with struggles—those that may not have the opportunity to experience the wellness benefits of yoga. In 2008, an enthusiastic teacher training group from YogahOMe, in Cincinnati, created the vision for the nonprofit Project Yoga. They wanted to bring the positive effects of meditation, breath and body awareness and self-care to boost the bodies, minds and spirits of those in underserved populations. The teacher trainees began by instructing at-risk youth in Cincinnati public schools by showing them yoga’s way of building inner strength and positive energy. The result of the school program was broad. School administrators and teachers reported an improvement in student’s vitality, concentration, stress management, focus, respect and self-confidence. It was clear that yoga empowered students and fostered mindfulness to help them better manage unfortunate and unexpected circumstances. Students applied their new-found wellness skills to their own lives, as well as within their families and community. Project Yoga programs now serve numerous nonprofit organizations, including The Bethany House shelter for homeless women and their children; St. Paul Village assisted living center serving low-income seniors; Off the Streets, a center that helps prostitutes transition from the profession; Dohn Community High School, a credit recovery high school; The Boys and Girls Clubs of Greater Cincinnati; and select Community Learning Centers Institute schools. In the coming year, Project Yoga plans to add a new

initiative with a curriculum of classes and workshops for area schoolteachers. Yoga poses, breathing techniques and mindfulness will be included in the program core so teachers can help increase students’ concentration, self-awareness and respect. Teachers will also foster a sense of community and classroom camaraderie to enhance the overall learning environment. For more information, visit ProjectYogaCincinnati.org.

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Mental Health

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Say Yes to Yoga It Boosts Health, Peace, Community and Spirituality by Lynda Bassett

Many experts concur that yoga can be effective in reducing stress. As students continue their practice, they feel less stress and an increased sense of peace and relaxation, along with other mental health benefits. “Yoga gives you what is often called a ‘witness consciousness’,” says John Kepner, executive director of the International Association of Yoga Therapists, in Little Rock, Arkansas. “Being able to observe the external events around you, but not being caught up in the drama. In modern terms, it’s an increased ability to stay cool, calm and collected. After a good yoga class, your troubles can appear further away.”

Improved Relationships

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ois Parker Carmona first stepped into a yoga studio looking for better physical health. “I was doing hot vinyasa because I wanted to sweat. I wanted to feel better,” she recalls. Many people on a similar quest try yoga for the first time during September’s National Yoga Month (YogaHealth Foundation.org/yoga_month), founded by Johannes Fisslinger. “This year, more than 2,200 yoga studios will offer informative public events or a free week of classes to new students to educate everyone about the health benefits of yoga and inspire a healthy lifestyle,” says Fisslinger. “Yoga and mindfulness are an essential part of America’s newly emerging health paradigm.” Like many others, as Carmona deepened her practice, she discovered that yoga’s benefits transcend the physical. Then she went further, becoming a certified Baptiste yoga instructor and co-owner of Melrose Yoga, in Melrose, Massachusetts. “Many of us are so busy and consumed with the constant motion of day-to-day activities that we lose complete track of who we are, along with the state of our bodies,” she says. “Yoga reconnects me with myself.”

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Flexibility One reason that people try yoga is to improve their flexibility. A recent report from Yoga Alliance, a nonprofit association based in Arlington, Virginia, states that it can improve flexibility and mobility and increase range of motion over time as ligaments, tendons and muscles lengthen and become more elastic. It also helps relieve muscular tension throughout the body. The Alliance’s Danica Amore notes that flexibility means different things to different people. “A senior might define flexibility as being able to pick up the grandkids, while young people might consider it essential to their athletic abilities.” Flexibility can also mean being able to turn around easily while backing out of the driveway or running with fewer injuries, adds Carmona. Improvements in flexibility generally depend on an individual’s age, health and commitment to practicing yoga, as well as the style chosen. “There are so many different lineages of yoga, and each teacher has his or her own style. Plus, each individual progresses at their own pace,” Amore explains. “It’s really a question of where you want this personal practice to take you and how you embrace it in your private life.” The bottom line is that everyone’s journey is different.

Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

When stress is reduced, an increased sense of calm tends to permeate all areas of one’s life, observes Kepner. “Based on my experience, yoga also helps improve relationships.” He has taught the same group of students for 10 years and notes their special relationship: “If one goes to the same yoga class regularly, a friendship tends to develop with others in the class, called Songhai. After a while, practicing together becomes one of the most valuable parts of the practice,” he says. This beneficial, deeper sense of community—a major allure of a longterm yoga practice—develops mainly from the intangible sense of working together in terms of physical, mental and spiritual support.

Spirituality and Connectedness “Even beginning students quickly realize how connecting with their bodies and their breath helps them in their everyday lives,” says Carmona. “It adds a transcendent dimension to everything you do in life.” In addition to its more immediate tangible benefits, other long-term benefits experienced by students may be harder to define or quantify. Carmona observes, “People generally say that yoga has changed their life, physically, mentally and spiritually.” Lynda Bassett is a freelance writer outside Boston, MA. Connect at LyndaBassett@gmail.com.

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SPREAD YOUR LIGHT Help your community become a healthier and happier place to live by advertising in

Natural Awakenings’ October Sustainable Communities Edition

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YMCA Yoga is More than Exercise by Leahn M. Meyer

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oga has a titioners (mainly rich hiswomen) during tory as a the second and sacred science that eighth weeks of focuses on balfour-week and 10ancing the mind, week hatha yoga body and spirit. sessions. Wheeler From its incepnoted the parallels tion, the YMCA between sports has welcomed a and yoga by comdiverse population menting, “Both that seeks healthy require focus and living techniques confidence. While to balance their Westerners tend lives through sports to regard yoga priand more recently, marily as a physiYMCA yoga classes can cal discipline, in the through yoga as exercise. Yoga’s East it is pursued as help strengthen the linking of controlled a mindful discipline, breath to movement people live body, enhance flexibility helping of the body brings with clarity and a a sense of calm, and concentration and positive outlook.” and the inclusion of Many YMCA meditation during a participants regard reduce anxiety. yoga class enhances a spiritual compoa sense of self. nent integral to their lives and seek the YMCA yoga classes can help supporting concept from yoga. Withstrengthen the body, enhance flexout this perspective, the whole person ibility and concentration and reduce cannot emerge balanced for healthy anxiety. According to the article, “Yoga living. The YMCA stands confident in Improves Concentration, Motivationthis resemblance to yoga and supports Benefits Beyond Strength and Flexits value for individuals. Their mission ibility,” published by the American of a healthy mind, body and spirit in College of Sports Medicine (ACSM), a community with others provides a welstudy (Tinyurl.com/ACSM-Yoga-Paper) coming and solid foundation to deliver measured three standard assessments of the life-supporting concepts of yoga concentration, motivation and anxiety. through diverse class offerings. The ACSM study leaders, Traci Local YMCA classes are based on A. Statler, Ph.D., a sports consultant, hatha yoga principles, which are both and Amy Wheeler, Ph.D., a yoga a way to discover the soul and union expert, found dramatic results. “We with it, and bring this healthy benefit to were surprised by the degree of differall in the context of community. ence in just eight weeks of practice,” says Statler. “We measured significant Leahn Meyer is a group exercise coordiincreases in all three areas and found nator, yoga and Pilates instructor for the empirical evidence that yoga carries Blue Ash YMCA, located at 5000 YMCA affective benefits. We are now able to Dr., in Cincinnati. For more information objectively measure the results.” visit CincinnatiYMCA.org. or call 513The study looked at 84 yoga prac791-5000. See ad on back cover.

Greater Cincinnati/Northern Kentucky Edition

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Sangha Creating Community Through Yoga by Janet K. Nash

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he word sangha comes from Sanskrit and Pali (an IndoAryan language of long ago) and means company or community. The sangha are spiritual friends or a group of like-minded individuals. The term is firmly rooted in the Buddhist tradition. Although it is not commonly heard in yoga circles, we often hear of people committing time to an ashram—a spiritual community and retreat for the practice of yoga According to Sarah Powers, an international yoga and meditation workshop presenter and retreat leader, “In a modern context, sangha represents an umbrella under which people who delve into the mystery of being can find refuge and obtain a sense of belonging.â€? As humans, we share this desire to delve into the mystery of being and the desire to grow in body, mind and spirit. Three other key related words are tribe, interbeing and shala. Tribes are a particular type of community— a group of people that have a commonality such as a belief in an idea or value. In his book, Tribes, entrepreneur Seth Godin writes, “Tribes are grounded in respect and admiration for other members of the tribe‌there is a sense of interdependence, rather than independence. Tribes aren’t about stuff, they’re about connection.â€? Those unfamiliar with yoga may wonder what it means to be a part of a yoga community. A sense of uneasiness around this concept has led some to trepidation about cult-like tendencies. There are no secret handshakes and no particular belief systems one must adhere to in a yoga community. All that is asked is taking time at the beginning or

end of a class to get to know others or to share a moment of approachability and kindness. It offers connectivity with others so we feel like we are part of a larger whole. The characteristic of interdependence in communities or sanghas leads us to explore the concept of interbeing. This term was coined by Thich Nhat Hanh, a Vietnamese Buddhist monk. He defines it as “a state of connectedness and interdependence of all phenomena.� This is certainly a yogic concept, as well.

Finally, we consider the term shala, which is defined as a sanctuary or place for gatherings; a house of yoga; a school and center for healing therapies. The physical space of Grace Tree Yoga & Growth Studio is a shala where each member of the tribe or sangha manifests and participates in the magic and synergy of the space. What creates the magic is the interconnectedness or interbeing. As the song from The Lion King aptly reflects, “We are more than we are; we are one.� Participants typically close a yoga class at the shala with a verse that reinforces human connectedness: “I honor the place in you where the entire Universe resides; I honor the place of love, truth, and of peace. I honor the place within you where, if you are in that place in you and I am in that place in me, there is only one of us.� Janet Nash is co-owner of Grace Tree Yoga & Growth Studio at 8933 Cincinnati-Dayton Rd., West Chester. For more information, call 513-759-4458 email Info@GraceTreeStudio.com or visit GraceTreeStudio.com. See ad on page 26.

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natural awakenings

September 2014

25

wisewords

Kamini Desai Explores a Yogic Life Inner Calmness Leads to Self-Mastery ^ĂŶŐŚĂ zŽŐĂ ŝƐ Ă ƚĞĂĐŚŝŶŐ ĐŽŵŵƵŶŝƚLJ ĚĞĚŝĐĂƚĞĚ ƚŽ ƚŚĞ ĐŽŶƟŶƵĞĚ ůĞĂƌŶŝŶŐ ĂŶĚ ĞdžƉůŽƌĂƟŽŶ ŽĨ LJŽŐĂ͗ ❧ zŽŐĂ WŚŝůŽƐŽƉŚLJ /ŶƚĞŶƐŝǀĞƐ ❧ zŽŐĂ dŚĞƌĂƉLJ tŽƌŬƐŚŽƉƐ ❧ ϮϬϬͬϯϬϬŚƌ ,ĂƚŚĂ zŽŐĂ dĞĂĐŚĞƌ dƌĂŝŶŝŶŐƐ ❧ zŽŐĂ Θ ZĞĐŽǀĞƌLJͬ,ĞĂůŝŶŐ Θ tĞůůŶĞƐƐ ůĂƐƐĞƐ ❧ ŽŵŵƵŶŝƚLJ ƐĂŶĂ ůĂƐƐĞƐ

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by Linda Sechrist

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amini Desai’s Ph.D.-worthy versatile body of teachings combines her lifelong interests in Western psychology and Eastern philosophy. Trained at the Kripalu Center for Yoga & Health, in Stockbridge, Massachusetts, she develops and leads core programs for Florida’s Amrit Yoga Institute, providing advanced studies dedicated to the science and system of integrated human development. A resident of Salt Springs, Florida, and the Netherlands, she teaches in 10 countries on three continents.

What is a yogic lifestyle?

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Grace Tree is a shala, or sanctuary, created for cultivating growth in a community of the heart.

26

It means being focused on inner peace. Through the study of yoga as a complete science of self-mastery, I’m cultivating the realization of my highest self beyond body and mind. This intention is the director of my unfolding life. I like to use the metaphor of a ship. If this higher self as a wise captain isn’t steadily setting the course at the helm, then on any given day, the happy, sad, grieving, enthusiastic or depressed me will likely be steering my life in a contrary direction and I’ll just be going in circles. In the Integrative Amrit Method of Yoga, along with the integrative method of yoga nidra

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that I practice and teach, my focus is on the release of body energy, rather than any physical pose. Energy is healing. When energy is freed up, it naturally calms the mind and creates a spontaneous, meditative state in which the highest self can be experientially known. To free energy, I attune to the sensations resulting from the physical alignments in any yoga posture. Each pose focuses attention on sensations occurring along the meridian lines in the body, allowing areas that are blocked and limited to open up and energy to optimally flow. Then, in what Amrit yoga describes as the “second half of the posture,” I close my eyes and feel that released energy becoming magnified through my attention. The stronger the energy becomes, the more the mind organically dissolves into a meditative state where mental, emotional and physical healing can happen spontaneously.

What was it like to grow up as the daughter of Yogi Amrit Desai, a well-known guru? I feel blessed that I was exposed to my father’s teachings from a young age. His message that I first embraced was that people and things will always change, and if I rely on either of them

for happiness and peace of mind, I’m depending on the undependable. The need is to find internal stability in the midst of every polarity. My dad, now approaching 82, has always been an example of one whose entire life is about moving towards a changeless state of being and of what it means to remain a nonjudgmental witness to all that happens in life. Still, I had to learn my own lessons.

How have you benefited from yoga? I began studying with my dad when I was 16. Now, at 46, I more fully value the depth of yoga. The longer I practice, the more grateful I am that my mind is less fragmented than it otherwise would be. I’m progressively able to deal with situations that would have sent me over the edge before. I more naturally avoid wasting a lot of mental energy in internalized, “If they say this then I’m going to say that,” conversations. With less mental chatter, I have more energy and stamina to focus on what is in front of me. I can be totally absorbed in each present moment for a deeper sense of fulfillment in what I’m doing.

yogahealthbrief

Yoga Boosts Hearts, Shrinks Waistlines

T

wo scientific reviews of human clinical research have found that hatha yoga significantly reduces heart disease risk factors. Researchers from Germany’s University of Duisburg-Essen reviewed 44 studies involving more than 3,000 people. Overall, the studies found that hatha yoga significantly reduced both systolic and diastolic blood pressure. Yoga participants also showed lower respiratory and heartbeat rates, significantly reduced triglycerides and low-density lipoprotein (LDL), or bad cholesterol, and increased high-density lipoprotein (HDL), or good cholesterol. Several important diabetes risk markers decreased among the yoga participants; they also realized smaller waistlines. Similar results were reached by scientists from the United Kingdom’s Warwick Medical School. In analyzing 11 studies involving 800 people, they found that regular yoga exercise both reduced diastolic blood pressure and triglycerides and increased beneficial HDL cholesterol levels.

How do you feel about the Westernization of yoga? Individuals that begin any style of yoga for its physical benefits are off to a good start, but anyone that maintains a regular practice becomes curious about yoga’s other benefits, like relaxation, more peace and a sense of happiness that arises without any apparent cause. Eventually they ask, “Why is this good thing or greater bliss happening to me? What else is there besides postures?” Although everyone eventually learns many life skills, we rarely learn how to live our lives well, manage our emotions and relate to others in ways that create more peace and happiness within. These are the uncaused benefits of yoga that people come to love. Find more of her words of wisdom in articles posted at KaminiDesai.com. Linda Sechrist is a senior staff writer for Natural Awakenings. Visit ItsAllAbout We.com for the recorded interview.

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Greater Cincinnati/Northern Kentucky Edition

by Traci Childress

M

indfulness, simply defined, is being in the moment. Using simple tools can help us consciously notice our breath, bodies and sensations, as well as what is happening around us. As we practice noticing, we can more readily return to the moment and more immediately connect with ourselves and others. Integrating five mindfulness practices into our young children’s lives is easy and yields powerful dividends.

Build Relationship with Breath Connecting the rhythm of breathing to experiences helps children understand how to calm down. (Older children might enjoy learning the effects of breathing throughout their system.) First, ask children to notice their breath. Invite them to put a hand in front of their nose and breathe and say, “This is breath. All living things breathe.� Encourage them to share their response to the experience. Next, move to modeling breathing patterns in relation to experiences and feelings such as, “I feel so frustrated that my breath is moving fast. Look at my chest.� Then model returning to calm breathing with, “I am putting my hand on my chest and reminding myself to take longer breaths.� Help children notice how their breath changes throughout the day. Games can support this increased awareness. Ask the child to lie down, place their hands on their chest

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and belly and lie still. Ask them to notice their breath, and then have them stand up and jump up and down before noticing their breath again. After hard play, tell them, “Your breath is moving so fast because you were running hard.” At bedtime, soothingly note, “Your breath is getting sleepy and slow.” Remember to be a witness, rather than a judge. Play is an excellent way to discover how breathing changes. Partner with a child to try to simulate how favorite animals breathe. Invite them to try sustaining a sound, such as chanting a vowel letter, and time how long they can do it.

Notice Feelings and Sensations Practice a regular mind/body check-in. At breakfast, inquire, “How are you feeling today?” or “Feelings check! At the moment, I am feeling tired and excited. What about you?” The idea is not to change or fix anything, just to notice, allowing a broadly defined perspective. Children might be able to describe a specific feeling or only an overall sensation like jumpy or buzzing.

Cultivate Sensory Awareness Paying attention to sensations can bring children and adults into the moment. Integrate sensory awareness into daily life with simple questions like, “What do you see? What do you hear? What do you smell?” We can bring this practice with us everywhere—into the waiting room at the dentist’s office, in the car or on a plane.

Practice Moments of Quiet Intentionally quiet moments support the development of mindfulness and empower children to consider “not doing” a valid part of everyday life. When they are given the opportunity for quiet time, they often love it. Try asking the child to get so quiet that they can hear a particular sound in the room—their breath, the tick of a clock or the hum of a computer. Once they hear it and you do too, you can dismiss the practice session with a bell, gentle clap or another soft sound.

Send Well Wishes The traditional Buddhist practice of mettha, or loving kindness, meditation involves reciting phrases that we direct first to ourselves and then outward toward others. For example, think, “May I be safe. May I be well. May I be at peace,” and then repeat the same phrases for someone we love, someone we don’t know personally and ultimately, all beings. When, for example, children ask why ambulances emit such loud, wailing sounds, we might explain, “Emergency rescue workers are helpers. Their sirens mean they are going to help someone. When we hear the sirens, we can wish them well by saying, ‘May they be safe.’” Traci Childress, co-founder and executive director of the Children’s Community School, in Philadelphia, PA, teaches mindfulness practices and yoga. Learn more at TraciChildress.com.

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natural awakenings

September 2014

29

healingways

Healing from Injury with

Prolotherapy by Dr. Hal S. Blatman

P

Try to be a rainbow

in someone’s cloud. ~Maya Angelou

30

rolotherapy is a treatment technique that involves injection of an irritant—typically a combination of a sugar solution mixed with a mild painkiller—that initiates the body’s perception of an injury and causes it to have a healing reaction. It can help the body heal from injuries—especially old ones that haven’t healed properly—and can be effective to reduce pain in just a few sessions. When a person is injured, whether it is a broken bone, a sprain, a torn tendon or ligament, or simply a cut, the body mounts a response in the form of a healing reaction. Damaged cells in the area of the injury release inflammatory chemicals that cause nearby blood vessels to leak fluid and white blood cells. The injured area becomes swollen and painful as the body sends enzymes and healing cells to the area to remove injured tissue. Within a few days, most of the debris from the injury is cleared and the body begins repairing the damage and rebuilding the tissue. Depending on the severity of the injury, the next process is mostly finished in about four to six weeks or less. However, in the case of severe injuries, it may continue for several months or even years. Many people upon sustaining an injury reach immediately for over-the-counter pain killing medication, and often also for emotional calming agents like nicotine and alcohol. Unfortunately, the medications are typi-

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cally nonsteroidal anti-inflammatory drugs (NSAID) such as aspirin, ibuprofen, Advil, Motrin, Nuprin, Medipren, Aleve and others. These drugs slow the body’s initial inflammatory process and in doing so, they also inhibit some of the body’s built-in ability to rebuild and heal the damaged tissue. And, having either nicotine or alcohol in the blood substantially slows the healing process.

The Role of Fascia and Prolotherapy in Healing Chronic Pain Fascia is a type of connective tissue that basically holds the body together. It surrounds muscles, blood vessels and nerves, makes up ligaments and tendons and muscle fiber, holds organs in place, helps support the skeleton and provides structure for the body. It is the tissue in the body that is most commonly injured and involved in causing chronic pain. Even with broken bones, the most severe injury is usually to muscle and fascia—not bones, discs or nerves. When the injuries do not heal sufficiently or correctly, chronic pain is the result. The pain from injured or improperly healed fascia varies and includes numbness, tingling and aching, as well as sharp, stabbing or burning pain. Sometimes the pain can radiate to another area, making it nearly impossible to pinpoint its cause. Unfortunately, after the body runs its initial healing program, it assumes the issue is resolved. It has no way

to know its healing program left incomplete results. This is where prolotherapy can be useful. By injecting a harmless irritant into the injured area, the body assumes it has been reinjured and it reruns its healing program. Thus, many chronic pain conditions can be effectively treated with prolotherapy techniques that help direct natural body healing. While prolotherapy is extremely effective for most injuries, in severe situations, harvesting the body’s circulating platelets, growth factors and stem cells from the blood and using them as part of the injected irritant solution can enhance treatment. This science is called platelet-rich plasma and has been used for several years to help professional athletes heal from injuries. It can induce a more powerful healing reaction than prolotherapy that can repair partially torn tendons, ligaments and fascia in just four weeks. It is an effective treatment for reducing pain from acute injuries, and especially effective for chronic pain. The human body repairs and heals itself from minor injuries almost daily. The process is the same whether the injury is substantial or minor. The body responds by mounting an inflammatory reaction to carry away the debris, followed by a healing reaction to repair and re-grow the injured tissue. It is an amazing machine that when cared for properly, can last its owner for many years. Hal S. Blatman, M.D., is founder and medical director of the Blatman Health and Wellness Center, coauthor of Winners’ Guide to Pain Relief and a nationally recognized specialist in treating myofascial pain. For more information, visit BlatmanHealthAndWellness.com or call 513-956-3200.

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Çľ ɈɈɈ ȳȽȲÉ…ȞȲȿȚȜȲȽÉ…ȚȲȿȾɈȜȽȽȿȜÉ„É„ ȴɀȞ natural awakenings

September 2014

31

Losing Weight with

Thermogenics by Rebecca McGrane

W

hen it comes to losing weight, the equation is simple: eat fewer calories and exercise to burn more of them. While this sounds doable, it is not always easy to accomplish. Many people, especially those suffering from metabolic problems, have great difficulty making this equation work to realize their goals. According to the 2010-2011 online statistics from the Centers for Disease Control, 69 percent of Americans over the age of 20 are overweight and 35.1 percent are obese. The term “thermogenic” means to generate heat. When the human body produces heat, metabolism increases and it burns additional calories by a natural process called thermogenesis. For instance, extreme exercise or cold environments tend to increase metabolism and trigger the body’s process of

heat production. Conversely, a sedentary lifestyle, aging and limiting the amount of calories in the diet causes the body to naturally conserve energy and slow the metabolism. The key to permanent weight loss is in managing metabolism, and one way to do this is by increasing thermogenesis. It can be accomplished using exercise, thermogenic supplements or by means of a sauna operating in the far-infrared range. Each one stimulates the body’s basal metabolic rate, increasing heat production and energy burning and so causing additional calories to be burned. Certain supplements initiate thermogenesis by altering chemical processes in the body to speed up the rate at which the body releases and breaks down fats, but must be used with caution. Some can produce negative side effects in the central nervous system, such as irritability, hyperactivity or se-

rious problems like heart arrhythmia. When used wisely, they may increase metabolism only slightly, allowing exercise, combined with lower calorie intake, to work more efficiently. Still, they are prone to overdose and several products have been linked to serious medical conditions. Another simple and natural approach to increase the process of thermogenesis in the body is the use of far-infrared body wraps and sauna technology. This natural form of producing thermogenesis emits infrared rays safely, warming the body and inducing profuse sweating. When the body sweats, circulation improves, metabolism increases and toxins are eliminated. All of this aids in weight loss. Also, the removal of accumulated toxins is a powerful step towards improved overall health. Thus, far-infrared ray technology heats the body without the chemical interference produced by supplements, allowing thermogenesis to take place naturally. As the body responds by raising its metabolism and sweating, additonal energy is produced, calories are burned, and the result is significant weight loss. FIT Body Cinci, located at 7562 Central Park Blvd., in Mason, offers private far-infrared sauna sessions and body wraps. For more information, call 513409-3174 or visit FitBodyCinci.com. See ad page 10.

cincinnati womens expo

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

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

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consciouseating

EZ Garam Masala Authentic garam masala is made with whole spices that have been roasted and ground, but this quick and easy substitute will add a warm, sweet flavor to vegetables, rice and other foods. 2 Tbsp ground coriander 1 Tbsp ground cumin photos by Stephen Blancett

1 Tbsp ground cardamom

Indian Vegetarian Cooking Potent Spices and Veggies Fend Off Disease

1 Tbsp ground black pepper 1 Tbsp ground fennel seed 1 tsp ground mustard ½ tsp ground cloves ½ tsp ground cinnamon 1 tsp ground cayenne red pepper 2 Tbsp ground turmeric Mix the spices in a small bowl, place in an airtight container and

by Bushra Bajwa

store in a cool, dry place.

Vegetarians seeking flavorful variations can turn to 9,000 Indian, Pakistani and Bangladeshi grocery stores nationwide.

“

W

e are now Indian dishes offer leaves and aromatic seeds from the pea famseeing 20 tantalizing options in ily have become compercent non-Indian customers a vegetable-rich diet. mon American crops. Tindura, a gourd used in our store,” says Vipul Patel, owner of the Louisville, Kentucky, in curry, and daikon, often eaten raw in salads or seasoned as stuffing in flatbranch of Patel Brothers, the largest bread, are relatively new here. Indian U.S. grocery store chain. “Usu“By eating a larger variety of ally, new customers come in with an vegetables, consumers benefit from an Indian recipe and we help them find increased array of vital nutrients and spethe ingredients.” cialized phytochemicals that have healing and medicinal qualities,” says Ronald Indian Veggies Hubbs, a practitioner at NW NaturoVegetarianism has been a way of life in India for millennia. Some Indian vegeta- pathic Medicine, in Portland, Oregon. He advises against overcooking vegetables to bles may already seem familiar; winter maintain their nutritional qualities. melon, or white pumpkin, for example, Hubbs notes that bitter gourd is is a squash that cooks and tastes like its probably one of the most underappreciorange counterpart. Eggplants native to ated Western foods, yet studies on mice India are egg-shaped and smaller than sponsored by the Garvan Institute of the American variety; they cook in less Medical Research, in Sydney, Australia, time and have a less bitter taste. and the Chinese government show that Other popular Indian vegetables, it contains four compounds that are efsuch as okra seedpods (eaten as a curfective in reducing blood glucose levels ried entrée or side dish and also used in diabetic patients. to thicken stews and soups), fenugreek

Bring in this Ad for a FREE Sample Blend! Spices from Around the World Hand-Mixed Blends Made Daily Unique Sea Salts Exotic Teas Extra Virgin Olive Oil Naturally Infused Organic Sugars Gifts & Accessories The Spice & Tea Exchange® Cincinnati Located in Rookwood commons (Right next to Buca di Beppo) 2637 Edmondson Road Cincinnati, OH 45209 (513)531-7000 Spiceandtea.com

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September 2014

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Also consider pickled vegetables, known as achar. “Naturally fermenting vegetables can turn some of them into superfoods, with enhanced properties that are rich in healthy bacteria and support digestion and immunity,� says Hubbs, citing studies in the Journal of Nutrition and Clinical Microbiology Reviews. Daals, or lentils, including Indian diet staples peas and beans, provide a good source of protein that is also high in fiber, he says. Lentils—highly versatile and available with or without the skin, whole or split—can be eaten thick and creamy, soup-like or dry, cooked with other vegetables or simply enhanced with basic Indian spices. Popular legumes include black-eyed peas and garbanzo beans. Different regions in the Indian subcontinent have their preferred daal spices and cooking methods, but all citizens often serve them with boiled rice or Indian bread, called chapatti.

Indian Spices Although often considered “hot�, the blend of aromatic herbs and spices used in many Indian dishes, including those incorporating dairy, can be layered in for tantalizing flavors without necessitating frequent water breaks. Many commonly used herbs and spices have proven medicinal properties, historically recognized for their healing properties in ayurvedic therapies and more recently, in Indian alternative medicine. According to University of Illinois research, fennel flower (black seed) and fenugreek improve lactation. University of Maryland Medical Center research shows that fennel seeds aid digestion. Further, the Journal of Phytopathology reports that carom seeds have antiseptic properties. Recently, researchers at Penn State

University found that antioxidant spices such as turmeric, oregano, cinnamon, cloves and paprika reduced triglycerides in the blood by 30 percent, helping to reduce the risk of chronic disease. “That’s because adding spices to a meal decreases the amount of fat in the bloodstream after eating,â€? explains study leader Ann Skulas-Ray, Ph.D. “There are clear benefits to adding spices to your meal, even if you’re only adding them occasionally.â€? Sprinkling a little turmeric and ginger on legumes or other vegetables while boiling or sautĂŠing them can create a palate-pleasing dish with health ben-

Basic Okra 3 Tbsp olive oil 2 finely chopped medium yellow onion 2 finely chopped vine tomatoes 18 oz okra (about 50 pieces), washed, dried, ends trimmed and then cut into ½-inch pieces Sea salt to taste Red chili powder to taste ½ tsp coriander powder ½ tsp turmeric powder Fresh cilantro for garnish Heat oil in a 2-quart saucepan to lightly brown the onions. Add salt, chili powder, coriander powder and turmeric. Mix. Add tomatoes and cook on medium heat for 5 to 6 minutes, covered. Add the okra, mix well and simmer for another 8 to 10 minutes. Serve garnished with cilantro.

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34

Bushra Bajwa is a freelance writer in Issaquah, WA. Connect at BushraBajwa@hotmail.com.

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efits. Numerous studies, including those from the University of Michigan and the University of Minnesota, show that these ingredients may help fight several kinds of cancer, reduce inflammation and relieve arthritis pain, among other benefits. Americans can easily learn to bring out the best in their own Indian cuisine with the subcontinent’s alluring blends of herbs and spices delivering both unforgettable flavor and nutrient-rich fare.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

Organic Baby Potatoes and Chickpeas 1 Tbsp olive oil 2 cups chickpeas, cooked, drained and rinsed 3 baby potatoes, washed and diced 1 finely chopped tomato Sea salt to taste 1 tsp garam masala blend of ground spices 1 jalapeĂąo finely chopped (optional) Âź tsp baking soda 2 Tbsp purified water Fresh cilantro for garnish Heat oil in saucepan before adding ingredients. Add chickpeas, potatoes, tomatoes, salt and garam masala to saucepan and bring to a boil. Add baking soda and water, and then simmer for 7 to 8 minutes or until potatoes are tender.

Maash Daal 2 Tbsp olive oil 2 cups maash (urad) lentils 1 medium yellow onion, peeled and finely chopped 1 tsp ginger, peeled and finely chopped 1 clove garlic, peeled and finely chopped ½ tsp turmeric ½ tsp coriander powder 2 cups purified water Sea salt to taste Chili powder to taste 2 tomatoes, finely chopped Fresh cilantro and chilies for garnish Wash lentils and soak in warm water for 1 hour. Heat oil in saucepan to brown onions. Add ginger and garlic, spices and tomatoes and stir for a few minutes to make a paste. Add lentils and water, and then bring to boil. Simmer on low to medium heat for 30 minutes.

Bitter Gourd 2 Tbsp olive oil 5 bitter gourds 1 medium yellow onion, peeled and sliced finely 2 tomatoes, chopped finely 1 tsp turmeric Sea salt to taste Wash and trim bitter gourd ends. Cut in half lengthwise and remove the seeds. Slice the halves into Âź-inch pieces. Rub salt into the pieces and set aside for 20 to 30 minutes (to remove the bitterness). Rinse out the salt and dry the bitter gourd. Heat oil in saucepan and then add bitter gourd, turmeric and salt. SautĂŠ on medium heat for 3 to 4 minutes. Add onions and sautĂŠ for another 5 minutes. Add tomatoes, mix well and cook on medium heat for another 5 minutes. Recipes courtesy of Bushra Bajwa.

)$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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COUNTRY FRESH MARKET 2 Locations 8315 Beechmont Ave, Anderson Township 513-474-9167 8425 Vine St, Hartwell 513-821-5335 Facebook.com/cffwd & R Q Y H Q L H Q W P D U N H W V RIIHULQJ DZDUG ZLQQLQJ IUHVK SURGXFH IXOO VHUYLFH GHOLÂśV VSHFLDOW\ DQG JRXUPHW JURFHULHV DQG XQPDWFKHG FUDIW EHHU DQG ZLQH VHOHFWLRQV

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

September 2014

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livingwellrecipes Quinoa and Shrimp Lettuce Wraps Prep Time: 20 to 30 minutes Cook Time: 10 minutes Yield: 6 servings

ring occasionally, for three minutes. Add shrimp and marinade and cook 3 minutes or until shrimp are pink. Stir in 1 Tbsp tamari soy sauce. Remove from heat and stir in with quinoa and diced tomatoes. Divide lettuce into leaves. Spoon about Âź cup mixture down center of 1 lettuce leaf and top with avocado and cilantro (optional: add feta). Fold bottom edge and sides up and over filling.

Ingredients 1 cup prepared quinoa or brown rice (for added flavor, add 2 cloves of garlic, ½ onion, 1 tsp salt while boiling. Garlic or onion can be removed before serving) 3 Tbsp fresh lime juice 3 Tbsp olive oil, divided 2 Tbsp Bragg’s amino acids or tamari soy sauce, divided 3 Tbsp grated fresh ginger 4 cloves garlic, minced and divided 1 lb medium fresh shrimp, peeled, deveined and chopped (not farm-raised) ½ red bell pepper, diced 2 green onions, finely diced 1 can (5-oz) water chestnuts, drained and chopped

Garnish with chopped cilantro leaves 1 head Boston or Romaine lettuce 1 avocado, diced or sliced 1 tomato, diced Ÿ cup chopped fresh cilantro (optional for garnish) ½ cup feta cheese (optional)

Directions In a medium bowl, combine lime juice, 2 Tbsp olive oil, 1 tsp soy sauce, ginger and 2 cloves garlic. Add shrimp and let marinate in refrigerator for 30 minutes. In a medium skillet, heat 1 Tbsp oil over medium-high heat. Add bell pepper, green onions, 2 cloves minced garlic and water chestnuts; cook, stir-

Healthy Tip Lean protein sources are very beneficial for health. Quinoa is an incredible superfood that has a mild taste and can be spiced up to suit individual tastes. It is high in protein, fiber, iron, magnesium, lysine, vitamin B2 and manganese. Recipe courtesy of Mary Rasmussen, integrative health coach at the Alliance Institiute of Integrative Medicineindividualized coaching. For more information, email Mary.Rasmussen@ MyHealingPartner.com.

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Greater Cincinnati/Northern Kentucky Edition

NaturalCinci.com

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Warm-Spiced and Pickled Cucumbers Prep Time: 10 minutes Cook Time: 20 minutes Yield: 4 servings

Ingredients ½ cup rice vinegar ½ cup water 3 Tbsp candied ginger, cut in small pieces 1 Tbsp pickling spice blend* * Recommended: a combination of whole allspice, bay leaves, cardamom seed, cinnamon chunks, whole cloves, whole coriander dill seed, ginger cut/ sifted, juniper berries, whole brown seed and black peppercorns.

Ingredients Combine the vinegar and water in a small saucepan. Add the ginger, chili flakes and pickling spice blend. Place over high heat. When it begins to boil, reduce heat to medium and cook for about 15 minutes until the liquid is reduced to about 1/3 cup. Remove from heat and stir in the onion slices. Set aside for about 5 minutes or until beginning to cool. Pour the mixture over the cucumbers and toss well. Allow to cool completely.

7KXUVGD\V SP 0D\ WKURXJK 6HSWHPEHU Healthy Tip Keep the cucumbers covered and refrigerated and they will usually last for up to five days. Note: If you choose to serve the cucumbers family-style, you can avoid the problem of having to remove the fine seeds and spices by making a sachetlike packet out of cheesecloth and tying it with butcher’s twine. Drop it into the liquid and boil in the sachet. Remove before serving. * Products can be purchased at The Spice & Tea Exchange, located in Rookwood Commons. Recipes courtesy of Julie Van Arsdale, owner of The Spice and Tea Exchange, in Rookwood. See ad page 33.

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37

greenliving

A Lovely Loo that’s All Green, Too Tips for Eco-Friendly Plants, Shades and Cleaners by Avery Mack

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ey elements like low-flow faucets and showerheads, VOC-free paint, sustainable flooring and nonporous countertops form the foundation of an eco-friendly bathroom. Now let’s take a look at the softer side of green. Start by considering the use of honeycomb window shades and double-glazed windows to keep this most intimate room comfortable year-round and reduce utility bills. Periodically letting in fresh air helps keep the room dry and reduces growth of mold, mildew and bacteria. While the kitchen harbors the most germs in the house, the bathroom is a close second. Instead of harsh chemi-

cal cleansers, try white vinegar, a safe and economical alternative. Its acidity is effective in killing most germs. Madeleine Somerville, of Edmonton, Alberta, Canada, author of All You Need Is Less, uses heated vinegar misted on the shower door to remove soap scum. To achieve a shiny tub, she advises mixing one-quarter cup of baking soda, one tablespoon of natural dishwashing soap and enough water to make a paste. The baking soda also freshens the drain when the tub is rinsed. Toilet bowl ring stains can be scrubbed away with a pumice stone. “Cleaning faucet aerators and exhaust vents on a regular basis extends equipment life, maintains efficiency and

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prevents minor plumbing problems,� advises Keita Turner, a New York City area interior designer. Turner has also installed dual-flush toilets that necessitate less water and upkeep. Bathroom odors are another concern. A few drops of essential oil on a cotton ball placed inside the toilet paper roll freshens the air every time the roll turns—without the plastic waste byproduct from store-bought brands. Baking soda removes odors in the bath like it does in the fridge. Upgrade from a simple bowlful by designing a mini-Zen meditation spot using a flat, open wooden box and a doll house-sized rake. Adding a smooth rock or two for texture heightens visual appeal. Green plants can chip in by absorbing odors, as well. Many, like the Boston fern, thrive in shower steam. Flowering plants add an inviting touch. Be sure to choose child- and pet-safe greenery. Even quick, water-saving showers eventually result in towels and washcloths destined for the laundry. The Good Housekeeping Research Institute suggests that towels can be used up to four times before washing if they are hung to dry between showers, reducing both water and energy usage. To avoid spreading germs, personalize towels and washcloths for each child by color or marking with an initial or colored dot. Organic cotton towels are eco-friendly, comfy and widely available, as are organic cotton bath mats. For the crafty, make a mat from recycled towels or upgrade to a foot-massaging mat made from recycled wine corks. On special occasions when a soothing bath is called for, add a whimsical touch with Mr. Green, the world’s first rubber duck made in the U.S. from environmentally friendly, recycled and

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recyclable material. “Recycled materials call for different sculpting and molds, so designing Mr. Green was the hardest thing we’ve ever done,” says Craig Wolfe, president of CelebriDucks, in San Rafael, California. It’s a fun way to remind kids about going green while they spend a few extra minutes getting clean. To indulge in post-shower personal pampering, consider health-enhancing coconut oil for head-to-toe moisturizing. As a hair treatment, coconut oil blocks protein loss and reduces frizz. Make a home exfoliating sugar scrub by combining one-half cup of virgin coconut oil, one cup of organic sugar and 20 drops of lime or another essential oil to gently scrub away dry winter skin. Dry skin and ragged cuticles also benefit from whipped coconut oil. Its antifungal properties help keep toenails healthy and sandal-ready. Goat’s milk soap can reduce symptoms of dry skin, eczema and psoriasis. Its alpha-hydroxy acids remove dead skin cells. Add honey as a natural anti-bacterial boost. Mixing in colloidal oatmeal produces a gentle exfoliator. Let the next upgrade of the bathroom be of a more personal nature aligned with our core values of being good to our family and our home planet. Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ mindspring.com.

Recommended House Plants Plants on the counter or windowsill add green to the room and serve as air purifiers. Aloe—provides gel inside the leaves to soothe burns and shaving nicks Boston fern—can be challenging to grow, but absorbs humidity and moisture English ivy—can reduce airborne fecal matter particles Eucalyptus—adds its own fresh aroma Heart leaf philodendron—cleans the air; poisonous if eaten by kids or pets Peace lily—cleans the air; poisonous to pets, especially cats Snake plant—needs little light or water; cleans the air of chemicals used in personal products Primary Source: ThisOldHouse.com

inspiration

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Sounding the Key Note of the Universe by Sam Saunders

“

O

m” is a Hindu sacred sound considered the greatest of all mantras, traditionally used in prayers, chants and meditation— possessing high spiritual and creative power, it can be recited by anyone. Om is both a sound and a symbol rich in meaning and depth. When pronounced correctly, it is actually “AUM.” Aum consists of four syllables: A, U, M and the silent syllable. The first syllable is A, pronounced as a prolonged “awe.” The sound starts at the back of the throat and is stretched out; sense the feeling of the solar plexus and chest vibrating. The next is U, pronounced as a prolonged “o-o-,” with the sound gradually rolling forward along the upper palate and vibrating the throat. The third syllable, M, is pronounced as a prolonged “mmmm,” with front teeth gently touching. Start to feel the top of the head vibrate. The last syllable is the deep silence of the infinite. As intelligence rises from the deep silence, merge the chant from the M to the deep silence.

Why do we chant it? Everything in the universe is pulsating and vibrating—with nothing standing still. The sound Om, when chanted, vibrates at 432 Hz, the same vibrational frequency found throughout nature. By chanting the keynote sound of the universe, we are symbolically and physically tuning in to and acknowledging our connection to all other living beings, nature and the universe. The universal vibrations and rhythmic pronunciation also physically affect the body by slowing the nervous system and calming the mind, similar to the effects of meditation. When the mind relaxes, blood pressure decreases and ultimately, heart health improves. Finally, chanting AUM is wellsuited to mark the beginning or end of a yoga practice or meditation session or as a respite from regular daily activities. It signifies that this is a special time to care for ourselves and practice being mindful. Sam Saunders lives and teaches yoga in Dubai. Connect at Sam@LoveYoga.ae.

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natural awakenings

September 2014

43

As you get older, you may need less sleep;

But you still need

QUALITY SLEEP. So you think that you may have sleep apnea. Perhaps your wife says you snore a lot and sometimes it scares her when you just stop breathing. Maybe you wake up gasping for air with your heart racing. Do you ever lie in bed and toss and turn without being able to go to sleep despite the fact that you are exhausted? Sleep disorders affect millions of people and mostly go undiagnosed.

30% OFF Sleep Apnea Relief

Without a diagnosis, they can still ruin your sleep and leave you tired, unhealthy and cranky. Without a diagnosis, you can’t get drugs or a CPAP machine. You can’t get surgery or prostheses.

But you can get some very safe & simple herbal products that will solve your problems.

with coupon code SAR30

Don’t “wonder if it will work‌â€? TRY IT AND FIND OUT. Sleep Apnea Relief was designed by a sleep apnea sufferer‌Me. I use it every night and I have for more than 8 years. I haven’t worn a CPAP or had a sleepless night since. I also have occasional problems with Restless Leg Syndrome so I developed Leg Relaxer. It worked within 5 minutes. I take Sleep Apnea Relief before bed every night and I keep Leg Relaxer on my night-stand. These products are all natural and are made from herbs that have been safely used for thousands of years.

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HOLISTIC WELL CARE

SIGNIFICANT HEALING WELL CARE PRACTICE

SIGNIFICANT HEALING WELL CARE PRACTICE

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natural awakenings

September 2014

45

HYPNOTHERAPY

 MEAL DELIVERY SERVICE

GWENDOLINE JOSEY, CHT

HEALTHSAVOR

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46

BRAIN BALANCE ACHIEVEMENT CENTER OF CINCINNATI

ROBERT REPASKY, MS, LMT

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NaturalCinci.com

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