E E FR
CITY FARMS Homegrown in the Neighborhood
Toning the Vagus Nerve Relief for Pain, Anxiety and Inflammation
HERBS Choices That Beat the Heat
KIDS AT PLAY
Unstructured Fun Builds Brains
The Grace of Abundance A+ Every Issue a GREEN ISSUE
July 2019 | NaturalAwakeningsHawaii.com
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Contents 9 TRUE GRIT
Harnessing Strengths and Resilience to Be Your Best Self
14 CROPS IN THE CITY
Urban Agriculture Breaks New Ground
18 HELP FOR
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20 THE PURE JOY OF PLAY Why Kids Need Unstructured Fun
21 BEYOND ANTIBIOTICS
Pets Can Heal With Natural Approaches
22 TONING THE VAGUS NERVE
Relief for Pain, Anxiety and Inflammation
24 SUMMER EATING
The Herbal Connection
26 FOREST BATHING
Mother Nature’s Rx for Body and Mind
27 THE GRACE
Five Practices to Create a More Abundant Life
DEPARTMENTS 7 news brief 7 therapy briefs 10 health briefs 12 global briefs 18 green living 20 healthy kids 21 natural pet 22 healing ways
eating 26 fit body 27 inspiration 28 calendar 29 resource guide
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his month’s theme is gut health, which brings to mind how often we’re told to “trust our gut.” This is an interesting recommendation and it makes us wonder how it differs from feelings of the heart. Our gut and heart seem to respond differently to situations. The heart notoriously leans to the romantic and more idealistic aspects of life, while the gut is more pragmatic and practical. Walking into a situation can evoke entirely different heart and gut reactions to the same conditions. Which reaction should prevail? Gut reactions to things tend to provide more raw and unfiltered information to us than the heart. Instead of heartfelt images of emotional desires and needs, the gut provides a glimpse of raw reality that can turn us quickly in one direction or the other. Listening to the heart and tempering decisions with feelings from the gut can provide better outcomes. Our feature story this month explains how the vagus nerve provides a superhighway between the gut and the brain, and how techniques can be utilized to provide relief for pain, anxiety and inflammation. Soulistic Holistics Hawaii also has a therapy brief that offers techniques that can improve overall gut health. This month’s edition also has some great articles about events in our community. Check out the news brief about the Drink Safe initiative that Brandi Kiana-Jo is launching. The workshops she’s offering will provide an opportunity for people to understand how to deal with the potential risks of date-rape drugs. We also have a Kudos article about the world peace blessing of the Koholā Ola Whale Project with Sooriya Kumar. Lani Kwon offers insight into how to persevere in difficult situations in True Grit—Harnessing Strengths and Resilience to Be Your Best Self. Red Light Therapy Healing Centers has a terrific therapy brief about how redlight therapy can help with fat loss. Crops in the City breaks new ground for urban farming and a companion article Help for Home Gardeners offers tips for having a garden at home. The Grace of Abundance shares five practices to bring about a rich life and our Natural Pet section talks about natural approaches instead of antibiotics for pet care. And don’t miss the recipes in the Summer Eating article! Please enjoy these and the rest of the July edition.
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Drink Safe Initiative
Free Workshop about Date Rape Drugs
ate rape drugs—we hear about them in movies and television programs, but would we recognize them in real life? Holistic life coach, Brandi Kiana-Jo, is launching an educational initiative designed to make recognition and avoidance possible.
Got Gut Problems?
Don’t Suffer Any Longer - Acupuncturist, Soraya Applegate, can Help
re you suffering every time you eat? Are you finding it hard to lose weight even though you don’t each much? Do you have heart burn or experience gas and bloating after eating? Are you tired instead of energized? Do you have unexplainable food sensitivities? Do you have poor memory and brain fog? If you answered YES to any of these common digestive ailments, now is the time to seek help. Eating should be pleasurable. Food should give you energy and good health. It should enhance your life in every way. Licensed acupuncturist Soraya Applegate specializes in treating digestive disorders using a combination of Traditional Chinese Medicine, simple nutritional advice and herbal supplements.
Her mission is to educate the community and promote safer guidelines in the culinary industry to protect guests, employees and their businesses from date rape drugs. This free workshop will be held from July through September; visit DrinkSafeInitiative.com to see the schedule. A one-hour event, the workshop will be held at colleges, restaurants and alcohol-serving establishments across Oahu. Attendees will learn what date rape drugs are and how to identify them. They will also learn what happens to a person if they are slipped a drug and how to handle the situation. This workshop is designed to not only protect the workshop attendees but also their friends and family. In addition to attending a workshop, people can support this movement by spreading the word, donating funds to this nonprofit initiative, helping to identify venues such as colleges, restaurants and organizations to participate in the free workshops and helping to facilitate and staff the workshop dates. For more information, email bkj@BrandiKianaJo.com or call (844) 947-4222 to discuss ways to participate. A GoFundMe page has been established at GoFundMe.com/Drink-SafeInitiative. See ad, page 19. The World Health Organization states that acupuncture is a safe and effective treatment for digestive problems. Traditional Chinese Medicine has been treating digestive problems effectively for thousands of years. Acupuncture works by nourishing the digestive organs, reducing inflammation in the stomach, spleen and pancreas, and improving overall digestive functions. During treatment, Soraya will identify the underlying root issues causing gut problems and use acupuncture points to help bring harmony to your digestive system. This will reduce gastric acid, regulate intestinal function, and restore stomach acidity to normal levels. Many people take antacids every day—these damage the digestive tract. Acupuncture can heal it, so antacids are no longer needed. As well as using acupuncture, Soraya also incorporates moxibustion therapy, a relaxing technique of using warm moxa herb on the body, which helps to heal the digestive tract, decrease stress and improve metabolism. She will also ask you to keep a food diary so she can help with simple nutritional recommendations, starting with daily meal recipes and may recommend high quality supplements or herbal formulas. Healing physical digestive issues will also help heal the mind and spirit. It’s now understood that there is a deep connection between the gut, mind and emotions. Acupuncture is an ancient holistic health system that excels at healing the whole body, mind and soul. Brain fog, depression or anxiety could stem from a digestive imbalance. Once digestion is healed, most people find their emotions are healed as well. So, don’t suffer any longer, call Soraya now and start your healing process. Want to hear 3 FREE tips on how to help heal your digestive system? Watch Soraya’s YouTube video https://youtu.be/JMbUe7eu99A. Subscribe to her YouTube channel and receive free health videos! You can reach her at 808-721-3083 or visit SoulisticHolisticsHawaii.com. See ad, page 23. June 2019
results showed a statistically significant reduction in waistline girth on those participants receiving red-light therapy. In a similar study published in Lasers in Surgery Medicine, a significant reduction in overall circumference on numerous parts of the body was shown.
Body Fat Reduction
Red Light Therapy May Help Reduce Body Fat
A common goal that many people have is to reduce body fat, whether itâ€™s for health reasons or just to fit better into their clothes. Red Light Therapy Healing Center regularly hears reports from clients at both of their locations that are seeing reductions in body fat through regular red-light treatments.
ed-light therapy delivers safe, concentrated wavelengths of therapeutic natural light to reduce oxidative stress and stimulate cellular energy production (adenosine triphosphate or ATP). The overall effect is to help the body power itself more effectively. Researchers also believe red-light therapy affects adipocytes, which are cells that store fat. This affect is thought to cause the lipids to disperse. A 2012 study in the International Journal of Endocrinology also showed that light can affect hunger levels, which could help prevent the buildup of extra fat before it even begins.
Cellulite Reduction A 2011 study conducted on women ages 25-55 was divided into two groups, one doing 8
treadmill exercise with twice weekly red-light therapy and the other group only doing treadmill exercise. Thermographic photographs showed changes in thigh circumference and cellulite that were greater in those that combined red-light therapy and exercise than those doing exercise alone.
Cosmetic Body Contouring There are many therapies available to target fat, including body contouring or sculpting. Some of these therapies are surgical and pose potential risks. Red-light therapy has been proven to be an effective option that is completely natural and noninvasive. A doubleblind, randomized study published in the Journal of Obesity Surgery in 2011 performed light therapy on participants for four weeks. The
A 2018 triple-blind, placebo-controlled trial found that people that are doing endurance training that are treated with redlight therapy prior to exercise showed a larger decrease in body fat than those who were treated with a placebo. A 2015 study showed the effects of red-light therapy and exercise on 64 obese women, ages 20 to 40. It concluded that red-light therapy and exercise together were more effective than just exercise alone in reducing fat mass. A study published in 2018, which also evaluated obese young women, found similar results. Anyone looking to reduce fat stores in their body can check out red-light therapy at one of the Red Light Therapy Healing Center locations in either Kailua or the McCully Shopping Center. Both locations are open seven days a week. Their website features convenient on-line booking where sessions can be purchased individually or as part of a package. They offer new clients a complimentary first red-light therapy session that can be scheduled on their website by choosing the option New Clients Click Here or by calling them at 808-425-4080. Two Locations. 1090 Keolu Dr, #110, Kailua, and McCully Shopping Center, 1960 Kapiolani Blvd. #110, Honolulu. For more information, call 808-425-4080 or visit RedlightHealing.com. See ad, page 32.
Give light and people will find the way. ~Ella Baker
Harnessing Strengths and Resilience to Be Your Best Self by Lani Kwon, MA, RYT
I believe in intuitions and inspirations… I sometimes FEEL that I am right. I do not KNOW that I am. ––Albert Einstein
here is a John Wayne movie called True Grit, based on the serial novel by Charles Portis and loosely on the life of a Deputy U.S. Marshall named Heck Thomas, who brought in some of the worst outlaws in the Wild West. Wayne stars as U.S. Marshal Rooster Cogburn, who is hired by a young woman, Mattie Ross, to find the man who murdered her father. In this story, “true grit” is the quality of never giving up in spite of the numerous obstacles faced. It’s what allows all heroes, no matter what age, experience or background, to succeed over the long haul. Fortunately, most of us in the modern world don’t have to face down murderers or rattlesnakes, but if we are seriously considering pursuing our callings, there are several important strengths that we must develop in order to overcome short-term obstacles and persevere. According to Getting Grit: The Evidence-Based Approach to Cultivating Passion, Perseverance, and Purpose by Caroline Adams Miller, MAPP: …(Angela) Duckworth’s definition of grit gives us clues about what we need to cultivate, including passion, resilience, and determined focus. But I believe we also need to take a look at the quality of our relationship skills, the prevalence of positive emotions in our lives, and our storehouse of willpower, among other elements, to develop the more well-rounded, authentic grit. In my studies of gritty people, I’ve noticed that many of them have other critical qualities such as patience and curiosity, not to mention humility, an endearing quality that can
attract the enthusiastic support of those that help them with their dream over many years. According to Miller, “grit” isn’t just about going on no matter what, but rather cultivating character traits that allow us to achieve our goals. In addition to the qualities Miller lists — passion, resilience, determined focus, relationships, positive emotions (such as hope and love), willpower, patience, curiosity, humility and the ability to attract supporters — I would also add the ability to utilize both intuition and logic. I have worked as a transformative life coach for more than fifteen years and in that time, I have had hundreds of clients with different challenges and goals. The common denominator in all of these coaching relationships is the need to persevere in order to make changes in life that are sustainable. The ability to persevere (or to be downright stubborn) is definitely bolstered by the ability to use all of one’s innate abilities and also to develop new strengths.
True Grit Exploration How have you coped with some disappointments in your life? What is your usual coping strategy (such as avoidance, confrontation or humor) when dealing with painful situations? Were you able to get back up again and keep on going after a setback? Or are you still wounded and needing support? Which of the strengths do you already have? Place a star next to these. Which can you develop further? Place a check mark next to those. ____ Passion ____ Willpower ____ Resilience ____ Determined focus ____ Curiosity ____ Patience ____ Relationships ____ Humility and the ability to attract supporters ____ Feeling & expressing positive emotions (such as hope, love, etc…) ____ Ability to utilize both intuition and logic How can you utilize your signature strengths better now that you know what they are? How can you continue to develop abilities that are not yet as strong?
Lani Kwon, MA, RYT supports people in achieving their highest potentials, specializing in transformation and life re-design through her company, Creating YOUR Calling, LLC. She is developing an international online course and publishing a book, Creating YOUR Calling: How to Discover Your Authentic Life Mission, due to launch in 2020. Lani trained with the international coaching school, Newfield Network (2011-2012) and Dr. Robert Holden’s Coach Camp (2016) and has been a member of the International Coach Federation since 2006. She is also currently a faculty member at Happiness U, Still & Moving Center, and Sedona Hawaii. For more information, visit CreatingYOURCalling.com. See ad, page 23. July 2019
Sleep Better and Feel Happier With Probiotics In further confirmation of the importance of the gutbrain axis, 18 Italian students at the University of Verona from ages 18 to 33 that took a freeze-dried mixture of four probiotics for six weeks experienced less depression, anger and fatigue compared to a control group of 15 that consumed a placebo. The positive effects continued, as discovered in follow-up testing three weeks later. The probiotics group also slept better. The probiotic bacteria blend of 4 billion colony-forming units included Lactobacillus fermentum, Lactobacillus rhamnosus, Lactobacillus plantarum and Bifidobacterium longum.
Munch Nuts for a Healthy Brain Seniors that ate more than 10 grams—about two teaspoons—of nuts a day were able to ward off normal cognitive decline and even improve their cognitive functions by up to 60 percent, according to University of South Australia researchers. The study was based on 22 years of records of 4,822 Chinese adults ages 55 and older; 17 percent of them ate nuts every day, most often peanuts. These seniors had as much as 60 percent improved cognitive function compared to those that didn’t eat nuts, and they showed better thinking, reasoning and memory. “Nuts are known to be high in healthy fats, protein and fiber with nutritional properties that can lower cholesterol and improve cognitive health,” says study author Ming Li.
Get Eyes Checked to Detect Early Alzheimer’s
With the aid of a new infrared camera technology called optical coherence tomography angiography (OCTA), early Alzheimer’s disease can be detected by checking the back of the eyes for weakened and decreased blood vessels, reports a new study. Northwestern Medicine researchers reached the conclusion by comparing the vessels in the eyes of 32 people that exhibited the forgetfulness typical of early-stage Alzheimer’s with those of another 32 people with normal cognitive abilities. The vascular changes were detected
non-invasively, without the need for dyes or expensive MRI (magnetic resonance imaging) scans. The technology quantifies capillary changes in great detail and with unparalleled resolution, making the eye an ideal mirror for what is going on in the brain. Early detection of Alzheimer’s is critical because existing therapies are more effective if they are started before extensive brain damage and cognitive decline have occurred.
Take B12 to Help With Parkinson’s
Eat Mostly Plants to Ease Gum Inflammation The inflamed gum condition known as gingivitis is fairly common and often mild, but can be a precursor of more serious periodontal disease linked to Alzheimer’s and rheumatoid arthritis. German researchers at the University of Freiburg tested 30 people: half in a control group that did not change their diet, and half that switched to a diet low in meat and processed carbohydrates and rich in omega-3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates and fiber. After four weeks, those on the plant-based diet had significantly less gum inflammation and bleeding. They also lost weight and had higher vitamin D levels.
New research has found the basic micronutrient vitamin B12 may be the first good tool for averting the hereditary form of Parkinson’s disease, which accounts for about 15 percent of such cases worldwide. In lab tests, an international team of scientists found that AdoCbl, one of the active forms of vitamin B12, inhibits the activity of a mutated enzyme linked to Parkinson’s. Inhibiting this enzyme appears to help stabilize dopamine release in the brain. Dopamine deficiencies manifest in the muscle rigidity and tremors that are hallmark symptoms of Parkinson’s. Another recent study from the University of California San Francisco that included nonhereditary Parkinson’s patients found that symptoms worsened more quickly in early-stage patients that had low B12 levels than in those with higher levels of the vitamin.
Try Cordyceps to Strengthen the Lungs People suffering from chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis, can breathe easier by taking the Chinese medicinal fungus Cordyceps sinensis, a new meta-analysis shows. Researchers at the Guangzhou University of Chinese Medicine conducted a review of 15 highquality studies that involved 1,238 COPD patients and found that cordyceps significantly improved lung function, exercise endurance and quality of life with no report of any serious adverse effects. Cordyceps, which is said to relax and open the airways, has long been used in Traditional Chinese Medicine as an anti-asthmatic, expectorant and cough suppressant.
Snack on Walnuts to Slow Growth of Breast Tumors
The gene expression in the breast cancers of women that ate a handful of walnuts each day for about two weeks changed in a way that suppressed the growth of the tumors, according to a small clinical study from the Marshall University School of Medicine, in Huntington, West Virginia. Five women in the experimental group with biopsies that had revealed breast cancer tumors ate two ounces of walnuts a day until their surgery two to three weeks later. Using cells taken during surgery, researchers identified 456 genes in the walnut-eating group that had significantly changed their expression and slowed tumor growth.
SLEEP BETTER FEEL SETTER
Michael B Russo, MD Board Certified Sleep Medicine HawaiiSleepNeurologist.com
Hemp to the Rescue at Detox Sites Cannabis is enjoying a renaissance of sorts, and one new application for hemp, the no-buzz industrial variety used in fabrics, oils and foods, is cleaning nuclear radiation from toxic soil and removing metals like cadmium, lead, mercury and other pollutants via phytoremediation. Allison Beckett, a cultivation expert at Marijuana.com, says, “Industrial hemp has been used in areas of high radiation, such as Fukushima, [in Japan,] with promising results. Not only does hemp pull toxic, heavy metals from the soil, it actually improves soil structure, making it usable as productive farmland again. Plus, hemp is a vigorous plant that absorbs CO2 rapidly, making it an encouraging solution to climate change.” Hemp phytoremediation has been used in Italy to clean up the small town of Taranto, where a steel plant has been leaking dioxin into the air and soil. The Pennsylvania Industrial Hemp Council and Lehigh University, in Bethlehem, are running a project to test the process in an arsenic-contaminated area in Upper Saucon Township that once harbored a zinc mine.
Wastewater Turned into Hydrogen Fuel
Terence QL Young, DDS
trained to look for signs of airway-related issues. AirwayFocusedDentalCare.com
Producing pure hydrogen is expensive and energy intensive, but a research team at the Andlinger Center for Energy and the Environment, at Princeton University, used sunlight to pull hydrogen from industrial wastewater by using a specially designed chamber with a “Swiss cheese”-like black silicon interface. As reported in the journal Energy & Environmental Science, the process is aided by bacteria that generate electrical current when consuming organic matter in the wastewater; the current, in turn, aids in the water splitting. It “allows us to treat wastewater and simultaneously generate fuels,” says Jing Gu, a coresearcher and assistant professor of chemistry and biochemistry at San Diego State University. The scientists say the technology could appeal to refineries and chemical plants, which typically produce their own hydrogen from fossil fuels and face high costs for cleaning wastewater.
Gut health is the key to overall health. ~Kris Carr
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Blessing Koholā Ola The Whale that Gives Life
n Sunday, June 2, people of all walks of life, faiths and cultures gathered at Mouna Arts and Cultural Village to offer powerful intentions of world peace and bless the Koholā Ola Peace Project. This Wai’anae coast community development project is creating the world’s largest copper whale sculpture through the inspiration and guidance of copper artist Sooriyakumar. The ceremony was held to infuse this life-size, mother and child humpback whale with the energy and manifestation for world peace through the hands and hearts of the Wai’ane coast community and the global representatives that share this vision. The final sculpture will be installed on the new Dr. Agnes Kalaniho’okaha Cope Community Center in Nanakuli. As the ceremony started, the group fell silent at the call of the pu (conch shell) and Hawaiian chant. The formal blessings were provided by leaders of Hawaiian and global interfaith communities. After the closing pu, everyone was welcomed to imbue what will become the baby whale with their personal aloha through tapping the copper. The hearts of all who were present could feel the strength of the blessings, chants and prayers intermixed with the personal tapping of each man, woman and child. We each have a responsibility through actions and thoughts to bring harmony and peace into our world. This can be accomplished by each of us adopting a peaceful spirit. Everyone can join the whale project in some way, either by sharing the project with family and friends, or by contributing time and energy. Together, we can make a big change for peace for our sacred Mother Earth. To learn more, call 808-476-0057 or visit KoholaolaPeaceProject. org. Donations can be made by clicking the “donate” link (automatic tax-deductible receipt provided). Mouna Arts and Cultural Village, a 501(c3) organization, P.O. Box 342, Wai’anae.
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City planners need innovative solutions like vertical farming to feed the growing population. We can grow at scale, with minimum space and environmental impact. ~Wendy Coleman
Wendy Coleman, founder of LA Urban Farms, works with chefs, resorts, hotels, universities and corporate clients to set up aeroponic tower gardens, such as these kale and lettuce crops.
from elementary school gardens where kids learn to grow, cook and eat nutritious food to corporate gardens inside a new office building for lender Fannie Mae’s employee café. One of its crown jewels is a 6,500-square-foot rooftop garden on the Nationals Park baseball stadium, where edible flowers end up in cocktails and organic produce feeds fine diners and VIP ticket holders. Ray grew his business organically, fueled by passion and curiosity, rather than any horticultural background. “I grew up in NYC, where I had nothing to grow on. When I moved to Florida for grad school, I had a huge backyard to play around with,” says Ray.
CROPS IN THE CITY Urban Agriculture Breaks New Ground by April Thompson
he average American meal travels 1,500 miles to reach its plate, according to the nonprofit Center for Urban Education About Sustainable Agriculture. Yet, enterprising green thumbs across the country are bringing the farm back to plate’s reach, growing hyperlocal food in backyards, on rooftops, through indoor farms and more. City farming reconnects urbanites to their food sources while bettering the environment, communities, diets and health. Urban agriculture, harkening back to the Victory Gardens planted to ward off food shortages during World War I and II, is nothing new. While today’s home gardeners have staked out balconies, window boxes and vacant lots in this locavore resurgence, noteworthy pioneers are 14
forging a path to organic urban agriculture on a commercial scale—tapping into new technologies and markets, and turning challenges like dealing with space constraints into fresh opportunities.
A View From the Roofs
Take Niraj Ray, whose company Cultivate the City is working to transform urban food deserts in the nation’s capital into thriving local food systems. “We want to get more people interested in growing their own food and show them how they can grow more with less square footage through vertical gardens and sustainable techniques like [soil-less] hydroponic systems,” says Ray. Cultivate the City manages numerous gardens for clients around Washington, D.C.,
Like many other urban farms, Cultivate the City offers a seasonal farm subscription known as a community supported agriculture (CSA) program that allows city dwellers to buy directly from local producers. Ray’s rooftop greenhouse, located on top of a local hardware store that sells his edible plants at retail, offers all the fixings for a healthy, diverse diet: hydroponic towers of leafy greens, trays of microgreens for corporate clients, specialty varieties of hot peppers for the company’s hot sauce and stacking cubes of an albino strawberry variety that Ray crossbred himself. “There are so many ways to contribute to urban farming, from aquaponics to vermicomposting; it’s about finding your niche,” he says.
Growing Up With Vertical Farming
By 2050, it’s estimated that 9 billion people will be living on the planet—7 billion in
However, Marvy says most farmers growing cities. “City planners need innovative solutions There are so many like vertical farming to feed the growing populain the city aren’t operating at a profitable scale ways to contribute to urban or producing enough for everyone to eat local. tion. We can grow at scale, with minimum space farming, from aquaponics and environmental impact,” says Wendy ColeEven so, locally grown produce is a man, who began her California-based business to vermicomposting; it’s about booming market in New York City. GreenLA Urban Farms in 2013. Today, Coleman’s team market, founded in 1976, operates more finding your niche. works with chefs, resorts, hotels, universities, than 50 farmers’ markets, limited to vendors ~Niraj Ray greenhouses and corporate clients like Google that grow within a 200-mile radius, some of and Ikea to set up aeroponic tower gardens across whom take home five figures on a good day, the U.S. and Europe. says Marvy. Interest in growing at the community level has also With aeroponics, nutrient-enriched water is pumped mushroomed, adds Marvy, who estimates that 90 percent of the through a garden tower to shower the roots of plants suspended city’s more than 500 school gardens weren’t there 15 years ago in air. “It actually uses 90 percent less water than conventional when he started this work. “The USDA has a huge opportunity growing, which is a huge benefit in a place like California, and here and nationally to make cities more sustainable and feed more avoids any kind of agricultural runoff,” says Coleman. In conjuncpeople. I’m really excited and committed to that,” he says. tion with urban farming partners, the business churns out 30,000 While urban agriculture efforts are sometimes criticized for seedlings a month using aeroponic technology to grow for their catering to upper income residents that can afford to pay top dollar diverse client base and working with chefs to plan seasonal menus for specialty items like microgreens, many businesses and orgaaround their produce. nizations are working on multiple fronts, with lucrative specialty Aeroponics and other innovative farm technologies are crops helping to subsidize programs serving families lacking access transforming spaces in cities across the U.S., reclaiming periphto healthy affordable food. eral and idle spaces like alleys and warehouses to grow herbs and Grow Ohio Valley takes an integrated approach to food sovvegetables in abundance, using 90 percent less land by growing ereignty in Wheeling, West Virginia, and the Upper Ohio Valley. vertically, notes Coleman. “With our gardens, diners can see their “This part of the Appalachian Rustbelt has lost much of its populafood growing at their table; they get such a personal connection tion, jobs and economic base over the last generation. We want t with their food. It’s an interactive way for hotels and restaurants to Grow Ohio Valley also works to reach the “last-mile customers” demonstrate their commitment to local, sustainable food,” she says.
Breaking into Hives: City Beekeepers
“I had a backyard garden that wasn’t doing so well, and I thought it was the lack of pollinators, so I got bees; but then I realized I was just a bad gardener,” quips master beekeeper John Coldwell, of Fort Lauderdale. Since this humble beginning in 2012 with a few backyard hives, Coldwell and his wife Teresa have been leading a movement to repurpose public land for “microapiaries” and provide apiary education for youth and adults throughout South Florida. Through their entity The Urban Beekeepers, the Coldwells offer beekeeping classes, consult with local governments, sell equipment and rescue “feral hives” to integrate into managed hives. They’ve worked successfully with parks, airports, golf clubs and country clubs to put honeybee habitats on site. Urban beekeeping works in synergy with city farms, as honeybees forage up to five miles for food, and in so doing pollinate a lot of crops. Seventy of the top 100 human food crops are pollinated by bees, according to the Food and Agriculture Organization of the United Nations. “We often hear people say their garden is doing better than it has in years, thanks to the apiaries nearby,” says John Coldwell. The challenges of growing at scale are a recurrent theme among urban farmers. Ian Marvy, the U.S. Department of Agriculture (USDA) outreach specialist for the greater New York City area, ran his own urban farm, grossing six figures for 14 years.
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that lack access to high-quality affordable produce via a mobile farmers’ market that goes to housing projects, senior communities and schools six days a week. Their latest project, the Public Market, is a retail location on Wheeling’s Main Street that will serve as a year-round farmers’ market. The organization is also building alliances between local farmers and healthcare providers through a project called The Farmacy. A partnership with a local free clinic, it targets people suffering from diabetes and other diseases linked to poor diets with a doctor’s prescription for organic produce offered free through the organization’s CSA. These urban agriculture pioneers are helping to not only grow food, but community, and are nurturing renewed connections to the Earth. City growing has so many benefits: decreasing packaging, costs and food miles traveled, making it easier to eat organic seasonal food and a more diverse diet. “The connection people feel when they plant seed and get to harvest the mature plant is transformative. Growing food is something we can all do to make a difference, for our health and the environment,” says Coleman.
LET’S GET GROWING
or those interested in trying home growing or supporting metro area farmers, here are some resources for eating food grown in and around your zip code. The U.S. Department of Agriculture’s Urban Agriculture Toolkit walks prospective city farmers through all of the necessary steps to planning a successful urban agriculture operation, from soil testing to accessing financing. Tinyurl.com/Urban AgriculturalToolkit. UrbanFarming.org features a clickable map of community gardens in the U.S. and beyond where neighbors can connect and grow together. The FairShare CSA Coalition’s site (CSACoalition.org) offers an interactive Farm Search tool to find community supported agriculture (CSA) programs where city dwellers can subscribe to local farms and receive a share of the seasonal bounty. The American Community Garden Association (CommunityGarden.org) provides resources for finding, starting and managing community gardens. Local Harvest (LocalHarvest.org) has a searchable national directory of farmers’ markets, farms, CSAs and more.
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hose that have never nurtured more than a houseplant shouldn’t be intimidated, says Wendy Coleman, founder of LA Urban Farms. “Growing food is easy and doesn’t require any special background,” says Coleman, who was green to growing when she started her business six years ago. When growing commercially, find a niche, says Niraj Ray, of Cultivate the City. The company grows plants of ethnic or cultural significance to appeal to Asian, African and Latino populations, from the nutrition-packed moringa to okra, a staple of both Indian and African cooking, given it is a growing market for immigrant populations not served by most traditional garden centers. Seek natural allies like sustainability-minded chefs to bolster an urban ag business. The farm-to-fork chef ’s movement has been a boon for beekeepers and farmers, with chefs acting as patrons of the farms, according to beekeeping expert Teresa Coldwell. Sette Bello Ristorante, an Italian restaurant in Fort Lauderdale, funds vertical gardens at a community garden where the Coldwells have hives so its chef can have pure organic food like squash blossoms pollinated by local bees. Urban farming has its pleasures and rewards, but can also bring hardships. Ray struggles with employee turnover when newbie farmers face the realities of working in the heat and rain, even from a sleek, trendy, rooftop garden.
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HELP FOR HOME GARDENERS Extension Agents at Your Service by Yvette C. Hammett
any home gardeners readily list flies, wasps and beetles among the “pests” in their gardens. However, many of these are actually pollinators that help boost production of fruits and vegetables; others are beneficial insects that keep the real plant-killers at bay. A quick call to the local cooperative extension service can help sort out friend from foe—and that’s just the beginning of what this valuable, underutilized resource can offer. Each year, millions in federal taxpayer dollars help fund county agricultural extension programs administered through the 108 colleges and universities that comprise the nation’s land grant university system. The U.S. Department of Agriculture (USDA), which supplies the money, also helps fund science-based research meant to reach not only farmers, but home gardeners seeking advice on best practices. The USDA is trying to do a better job of raising public awareness of assistance that’s readily available, free of charge, especially now that it’s getting more funding. 18
Organic on the Rise
“The good news is that the 2018 Farm Bill provided increases for many of our programs, including the organic agriculture research and extension initiative program for which we received significant funding,” says Mathieu Ngouajio, program leader for the USDA National Institute of Food and Agriculture. The USDA is eager to see the connections their constituents are making with the research. “We want to identify the needs of organic gardeners, and the best way to meet those needs to get our research into their hands,” Ngouajio says. County extension agents are on the front lines of this effort, offering low- or no-cost soil testing, handbooks on a variety of local gardening topics and workshops on everything from making rain barrels and creating rain gardens to implementing eco-friendly pest control, cultivating native plants and employing best practices for organic gardening. Master gardeners that volunteer their
expertise are central to supporting extension outreach activities. “We would love more business from the public,” says Weston Miller, an associate professor with Oregon State University’s extension service. “The public service of the master gardener program is to answer questions,” including what and when to plant and how much irrigation is required. In Oregon, there are 3,500 master gardeners, with 650 volunteers in Portland alone. “We train master gardeners in how to use our resources and interpret the research to the public,” Miller says. “There are trained volunteers in pretty much every county in the country ready and willing to answer any gardening question,” Miller says. For example, a new organic gardener might not know the correct soil amendments to use or how to start a composting pile to supplement the soil in an organic garden. There is also a nationwide network called Ask the Expert (USDA.gov/askexpert) and questions will automatically go to an extension staff person or master gardener in the area where the inquiring gardener lives.
Many of those getting into organic gardening might feel confused as to what connotes organic, Miller says. “Organic gardening is using a naturally formed material for fertilizer and pesticide, from plant, animal or mineral sources.” The biggest area of confusion is that many people think organic means pesticide-free. But that is not always true. There is organic pest control, Miller says. “In terms of gardening, there are certified organic products you can use and still be organic.” One thing to look for on a label is the seal of the Organic Materials Review Institute, which indicates the product is suitable for organic gardening. However, there aren’t many good options for weed management, he adds. “You have to do weeding by hand or use an herbicide that isn’t organic.” Another issue that extension programs can help with is making sure organic gardeners receive only scientifically researched information, says Nicole Pinson,
The good news is that the 2018 Farm Bill provided increases for many of our programs, including an organic program for which we received significant funding. ~Mathieu Ngouajio an urban horticulture agent with the Hillsborough County Extension Service, in Tampa, Florida. “Gardening information is available on websites and on social media. Some information that pops up is not researchbased, or they are selling a product and are not unbiased,” Pinson says. “We generally stick to recommendations we have been able to vet through research. When we make a recommendation, we give folks all of the options of what they can do.”
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hats, sand, water, tarps and shovels. “Play is how children learn to create and govern their own activities and solve their own problems independently of adults,” says Gray. “Stated differently, it is how children learn to become adults. This value is destroyed when adults take charge of children’s activities.”
Back off from hovering supervision. It can rob them of a
The Pure Joy of Play
Why Kids Need Unstructured Fun
by Ronica O’Hara
ot so long ago, kids would be shooed out the door to play and told to return home at meal time. But the rising use of digital devices and kids’ highly scheduled sports and school activities, as well as parental fears about safety, has made that kind of unstructured play rare—with resulting drops in children’s independence, resilience and creativity, experts say. In fact, play has been shown to be so critical to children’s development that an American Academy of Pediatrics 2018 clinical report, “The Power of Play,” recommends that doctors write prescriptions for it. “Play is not frivolous; it is brain building,” concludes the report. It defines play as voluntary, fun and spontaneous activities that engross a child, often resulting in joyous discovery, and includes imaginative make-believe, experimenting and risk-taking. It cites 147 studies showing that play builds skills critical for adult success such as problem solving, collaboration and creativity; decreases stress, fatigue, injury and depression; and increases range of motion, agility, coordination, balance and flexibility. Here are some ways to up the play in children’s lives:
Give them lots of free time away from devices. Yes, they
might be bored at first—but boredom 20
enhances creativity, partly by allowing for daydreaming, concludes a study from the UK’s University of Central Lancashire.
Encourage fun, rather than competition. By age 6, 60 percent
of American boys and 47 percent of girls are participating on organized sport teams, but three out of four kids quit sports by age 13—one major reason being, “I was not having fun.” Play, on the other hand, is based on pure enjoyment and spontaneous collaboration among kids, minus overanxious adult “sidelining”. “When children play in their own ways, they generally play cooperatively. We adults impose competition, unfortunately. Yet even in our competitive society, the really successful and happy people are the ones who are oriented toward cooperation,” says Peter Gray, Ph.D., a Boston College psychology professor and author of Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life.
Encourage them to take the lead. Let kids decide whether they
want to play with friends, siblings or alone. They will happily make up their own games with lots of raw materials that are on hand—blocks, balls, puzzles, crayons, boxes, wooden spoons, old costumes and
sense of ownership and accomplishment. Leigh Ellen Magness, a clinical social worker and registered play therapist in Athens, Georgia, grappled with anxiety as she watched her 5-year-old son clamber up a roadside sculpture designed for climbing. “He climbed so high that my stomach flip-flopped to see him so far from me. But I knew there was no better way for him to learn the limits of his own body than to test them,” she says. Mariana Brussoni, Ph.D., an associate professor in the department of pediatrics and the School of Population and Public Health at the University of British Columbia, Canada, concurs: “When they’re given the chance, even very young children show clear abilities to manage risks and figure out their own limits. The potential for learning is enormous.”
Don’t worry. “The data show that children are far more likely to get injured in adult-directed sports, where they are pushed to compete, than in free play,” says Gray. “Moreover, the kinds of injuries that occur in free play are relatively easy to recover from.” As for the fear of kidnapping by strangers, the odds are very small—one in a million, according to the latest U.S. Department of Justice data. “Weigh the effect of the limits you place on your kids to prevent that very, very, very unlikely possibility versus the fundamental importance for their own health and development of exploring freedom,” advises Brussoni. Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.
Time is but the stream I go a-fishing in. ~Henry David Thoreau
the first one wasn’t fully administered and the infection wasn’t effectively cleared. It’s important to reseed the pet’s gastrointestinal (GI) system with friendly microorganisms—probiotics—during and after antibiotic therapy to reestablish a healthy balance of gut bacteria. This will also help keep a dog or cat’s digestive system working optimally and the immune system strong.
Alternatives to Antibiotics
Beyond Antibiotics Pets Can Heal With Natural Approaches
by Karen Shaw Becker
ike people, pets can develop allergies to medications that are overprescribed, including antibiotics, which also have a long list of side effects—many of which are long-term. There is also the escalating problem of resistance, which is the result of too-frequent and unnecessary use of these drugs. One of the most important things to know is that dogs and cats are exposed to antibiotics when they eat food containing the meat of factory-farmed animals, which includes about 99 percent of pet foods on the market today. The exception is a very small number that contain free-range, organic ingredients.
In many cases, even when bacteria are exposed for the first time to a particular antibiotic, the majority will die, but some will survive and pass on that resistance to other bacteria. The problem is not that certain disease-causing bacteria are antibioticresistant, but that the resistance genes in any type of bacteria can transfer their ability to survive to billions of other bacteria.
This is how superbugs are born. These are a strain of bacteria able to withstand assault by multiple types of antibiotics. When a veterinarian can no longer eliminate bacterial infections with antibiotics, the life of the animal is threatened, and that’s the biggest concern. If a veterinarian makes a diagnosis of infection, ask for a culture and sensitivity test. Otherwise, he or she is making a guess at what type of organism is present and the best antibiotic to treat it. Each time an unnecessary or inappropriate antibiotic is prescribed, the potential for resistance increases. Only in an emergency situation should a veterinarian prescribe an antibiotic before the culture and sensitivity test can be performed. The vet can then switch medications if necessary when the results arrive. Giving the proper dose of the antibiotic at the proper intervals and using up the entire prescription is important, even if the pet seems to be fully recovered before the medication has run out. This will ensure the infection is totally resolved and prevent the pet from having to take another full course of antibiotics because
Many conditions for which antibiotics are often indiscriminately prescribed respond very well to a combination of natural therapies, including herbs, homeopathic remedies, nutraceuticals, immune system stimulants and specific nutritional interventions. Functional medicine veterinarians, a group that is thankfully growing in number, realize this and are able to partner with pet parents to offer alternatives to antibiotics. A 2016 study showed cranberry extract to be as or more effective in preventing E. coli-related urinary tract infections (UTIs) in dogs as short-term antibiotic treatment. In addition, cranberry extract can help fight multidrug-resistant bacteria in dogs with recurrent E. coli UTIs. In a study of shelter dogs, researchers compared the use of probiotics to antibiotics to treat acute diarrhea caused by stress. They concluded probiotic therapy was as effective as antibiotic therapy. In addition, dogs that were unresponsive to antibiotics appeared to benefit significantly from subsequent probiotic treatment. Oregano oil, propolis, olive leaf, essential oils, colloidal silver and Manuka honey help reduce bacterial skin infections caused by methicillin-resistant staphylococcus aureus (MRSA) with good success. If a dog or cat isn’t facing a lifethreatening health situation, talk with the veterinarian about alternatives to antibiotics. In these situations, pet parents often find it beneficial to consult a functional medicine or integrative veterinarian whose goal is to treat these problems by starting with the least toxic options first. Karen Shaw Becker is a proactive, integrative doctor of veterinary medicine who consults internationally and writes for Mercola Healthy Pets (HealthyPets.Mercola.com). July 2019
VNS delays the brain’s response to pain signals in individuals with PTSD.
Mental Health, Trauma and the Gut
Toning the Vagus Nerve Relief for Pain, Anxiety and Inflammation by Marlaina Donato
esearch is helping life for individuals sufThe vagus nerve doctors connect fering from numerous stems from the brain the dots between conditions. One type to the abdomen like seemingly unrelated is a device that can be a communication conditions like irritable implanted by a neurobowel syndrome, rheusuperhighway between your surgeon, which sends matoid arthritis, postelectrical impulses to gut and brain. traumatic stress disorder the vagus nerve in chil~Hannah Aylward (PTSD), chronic fatigue dren that suffer from syndrome and fibromyseizures and adults with algia, revealing a common denominator: the depression as a supplemental treatment multitasking vagus nerve, the longest in the when surgery or medications are not posautonomic nervous system. sible or effective. The superpower of this double There is also a handheld, non-invasive branched cranial nerve lies in transporting VNS option called gammaCore, a U.S. Food major neurotransmitters along what is and Drug Administration-approved device known as the brain-gut axis. “The vagus that offers hope for sufferers of cluster and nerve stems from the brain to the abdomigraine headaches. Its effectiveness for men like a communication superhighway chronic pain management, as well as in cases between your gut and brain,” says Hanof epilepsy and depression, was published in nah Aylward, an Orlando-based certified the Neuromodulation Journal in 2015. holistic health coach and gut health expert. PTSD researcher Imanuel Lerman, “Studies show that the vagus nerve reguM.D., and his colleagues with the Veterlates inflammation throughout the body.” ans Affairs San Diego Healthcare System, found that VNS affects areas of the brain Promising Research responsible for processing emotional pain. Recent studies have shown that vagus nerve The findings, published in the journal stimulation (VNS) can improve quality of PLOS ONE earlier this year, also show that 22
When it comes to the vagus nerve, anxiety is physical. Post-traumatic stress is rooted in neurobiology and experienced in the body, not just the mind, says Arielle Schwartz, Ph.D., a Boulder, Colorado-based clinical psychologist and author of The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole. “This is why you can’t simply think or talk your way out of your trauma reactions.” According to Schwartz, “Disruptions in the gut flora, which often occur with overuse of antibiotics, can have a significant impact on mental health. An imbalance in the gut can lead to an inflammatory response in the immune system and a wide range of disruptive symptoms.” Aylward notes that 95 percent of the body’s mood-boosting chemical serotonin resides in the enteric nervous system, which governs the function of the gastrointestinal tract. “The brain-gut axis is becoming increasingly important as a therapeutic target for psychiatric and GI disorders,” she says. Daniel J. Siegel, M.D., clinical professor of psychiatry at the UCLA School of Medicine and founding co-director of UCLA’s Mindful Awareness Research Center, explains the trauma loop. “Developmental trauma impairs the integrative circuits of the brain and nervous system—the prefrontal cortex. When this happens, the brain will be hyperalert, interpreting some non-threatening situations as threatening. “Learning to be aware of our internal state and learning calming techniques helps to regulate the autonomic nervous system and can go a long way,” says Siegel. “High ventral vagal tone means having a state of calm.”
Vagus Power Everyone can benefit from increased vagal tone, which goes hand-in-hand with engaging the parasympathetic nervous system for optimum equilibrium at the cellular level. Acupuncture, chiropractic—with a focus on the cranial nerves—massage, meditation, singing, laughing loudly, chanting mantras,
gentle yoga and exercise, positive social interactions, belly breathing and chanting all make the vagus nerve a happy camper. These activities promote relaxation and help to decrease inflammation. “As a certified yoga instructor, I can attest to a wide range of natural vagus nerve stimulation techniques, especially using the breath,” says Schwartz. “Diaphragmatic breathing creates a gentle massage across your digestive organs, releases the diaphragm and stimulates nerve fibers within the lungs. Heart rate is reduced.” Brief exposure to cold water or cold air improves vagal tone and is a good option when anxiety is high. Eating cold-water fish like wild salmon or other foods high in omega-3 fatty acids such as walnuts, seaweed, hemp, flax or chia seeds provides vagal nourishment. Marlaina Donato is the author of several books, including Multidimensional Aromatherapy. Connect at AutumnEmbersMusic.com.
Vagus Nourishing Diet Tips Advice from gut health expert Hannah Aylward: 4 Eat plenty of vegetables, high-quality proteins, fiber and healthy fats. 4 A diet low in sugar and processed carbohydrates supports healthy vagus nerve function by maintaining a healthy gut microbiome.
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4 Practice intermittent fasting, which stimulates the parasympathetic nervous system (not recommended for people suffering from adrenal fatigue or high stress). 4 Take probiotics. Lactobacillus has been shown to increase GABA via stimulation of the vagus nerve. Bifidobacterium longum has demonstrated it can normalize anxiety-like behavior in mice by acting through the vagus nerve.
Greatness comes from fear. Fear can either shut us down and we go home, or we fight through it. ~Lionel Richie
Summertime herbs are important for dealing with the heat and humidity that the season brings. ~Nathaniel Whitmore
The Herbal Connection by Kajsa Nickels
ummer is an ideal time to add a healthy dose of fresh, organic herbs to make cool salads, luscious smoothies and other hot-weather eats and treats. Herbs are not only a flavorful addition to any meal, they are also chock-full of health benefits, from lowering blood pressure and improving mineral balance to increasing immune support, hydration, energy and healthy skin. Most people consider using herbs in small amounts as seasonings for recipes such as spaghetti sauce, soups or desserts. However, they are edible plants, just like kale and spinach. Although they tend to have strong flavors when dried, fresh herbs are usually quite mild and can be eaten in large amounts like any other vegetable.
Cool Benefits “Summertime herbs are important for dealing with the heat and humidity that the season brings,” says Nathaniel Whitmore, a Chinese medicine herbalist and shiatsu massage practitioner in Milford, Pennsylvania. An herb that he recommends for this time of year is American ginseng, which, unlike its Chinese namesake, is considered a “cooling” herb and helps keep the body moist. When combined with fresh chrysanthemum flowers, the result is a powerful elixir that both hydrates and energizes. “A piece of American ginseng root and a few chrysanthemums placed in a jar of water and set on a windowsill for a few days makes a great cold infusion,” says Whitmore. “You can store it in the fridge for a few days and drink it in small amounts at a time to benefit from its energizing and hydrating properties.” 24
Soft-stemmed herbs such as parsley and dill can be used in large amounts in salads and summer sandwiches. Other heat-tolerant herbs that are easy to grow include lemon balm, rosemary, lavender, mint and basil. “Lemon balm is great for headaches and insomnia that are common during summer heat waves,” says Michelle Schoffro Cook, Ph.D., an herbalist and doctor of natural medicine, in Ontario, Canada. “Basil can help reduce summer achiness, while lavender serves as a relaxant and an excellent bug repellant.” In addition to relieving headaches and restlessness, lemon balm is also beneficial for those that suffer from high blood pressure. A study in the Journal of Herbal Medicine reports that it is helpful in reducing blood pressure in patients with chronic stable angina. Rosemary, another herb used for sleep disorders, was found to also help improve memory and decrease anxiety in a study conducted in Iran at the Kerman University of Medical Sciences. One study in 2009 by researchers in the Department of Biochemistry at the University of Allahbad, in India, revealed that polyphenols found in herbs and plants harbor antioxidant properties that can help reduce the risk of developing cancer, cardiovascular disease, diabetes, osteoporosis and neurodegenerative disorders.
Fresh Is Best While herbs can be used in their extracted and dried forms, the most significant health benefits are often found in the raw, organic plant. “Fresh is better,” says Whitmore. “This is especially true when it comes to the more aromatic plants such as basil and lavender. A lot of the more volatile constituents are lost during the drying process.” Most herbs grow best in dry garden areas that receive at least eight hours of sun each day. Although some herbs can grow in partially shaded locations, they won’t be as flavorful. Many herbs can also be grown in containers or pots. Maria Noël Groves, a clinical herbalist in Allenstown, New Hampshire, and author of Grow Your Own Herbal Remedies: How to Create a Customized Herb Garden to Support Your Health & Well-Being, lists lemon balm, Korean mint, anise hyssop and purple basil as among her favorite summer culinary and beverage herbs that are easy to grow in pots. These make easy pickings for wraps, salads, sandwiches and more. “Lemon balm can also be used to make infused water,” says Groves. “With lemon verbena, lemon grass or holy basil, the result is refreshing and calming.” Just take a few sprigs and place them in either plain or seltzer water. The result is a delicately flavored beverage that’s also healthy and hydrating. Kajsa Nickels is a freelance writer and a music composer. She resides in northeastern Pennsylvania. Contact her at Fideleterna45@gmail.com.
Herbal Chill-Outs Lemon Balm Vinegar This infusion can be used in place of plain vinegar in summer salad dressings. According to the Journal of Medicine, lemon balm is helpful in lowering blood pressure and cholesterol. Combining it with apple cider vinegar adds extra health benefits to the mix, including digestion enhancement, detoxing and inflammation reduction. 2-3 cups fresh lemon balm, washed 1 qt apple cider vinegar Add coarsely chopped lemon balm leaves and stems to a 32-ounce mason jar. Add vinegar until lemon balm is completely covered. Allow to sit in a cool, dark place for two to four weeks before straining. From the book Be Your Own Herbalist by Michelle Schoffro Cook. Used with permission from New World Library.
Dandelion and Violet Greens Pesto 1 bunch dandelion leaves 1-2 handfuls violet leaves 1-3 garlic cloves 1-3 oz Parmesan cheese 1 cup toasted, salted/tamari pepitas (pumpkin seeds) Juice of ½ lemon ¼ cup olive oil Coarsely chop the herbs and the garlic. Combine with a mortar and pestle, food processor or blender and blend until minced. Add the liquids and blend to a puree. Serve with organic tortilla chips, crackers or veggie sticks. Will keep for a few days in a tightly sealed container or frozen. From the book Grow Your Own Herbal Remedies by Maria Noël Groves. Used with permission from Storey Publishing.
into the air by trees, especially conifers. Terpenes contain anti-inflammatory properties that strengthen the body’s natural defenses.
fit body The main purpose is not exercise or getting from point A to point B, but rather having a mindful, sensory experience in nature.
Sensory Immersion, Not Exercise
FOREST BATHING Mother Nature’s Rx for Body and Mind by Marlaina Donato
n 1982, the Japanese government coined the term Shinrin-yoku (“taking in the forest atmosphere” or “forest bathing”) to inspire people to visit and appreciate national parks. Today, that walk in the woods has become a medically recommended activity worldwide for improving immunity, reducing symptoms of anxiety and depression, managing chronic pain and promoting better sleep. The research supporting the physical and mental benefits of forest bathing is so compelling that it’s advocated by the National Institute of Public Health of Japan and prescribed to patients there. Researchers from the University of East Anglia, in England, examined years of studies and found significant evidence that experiencing nature has a positive impact on health. Published in the journal Environmental Research in 2018, the metaanalysis involving 290 million participants from 20 countries concluded that spending time in green spaces lowers blood pressure and cholesterol, and reduces the stress hormone cortisol. The study also noted a lower risk of Type 2 diabetes and death from heart disease.
Terpenes and Tree Therapy
Another recent review of studies, published in the International Journal of Environmen26
tal Research and Public Health, concluded that Shinrin-yoku can ease the symptoms of adult depression. “Forest bathing plugs us into something we all seek—a source of peace and well-being. The thing that first hooked me into being a forest bathing guide was reading the robust body of research that proves the benefits of forest bathing,” says Judy Beaudette, board secretary of Friends of North Creek Forest, in Bothell, Washington. Melanie Choukas-Bradley, a certified forest therapy guide and author of The Joy of Forest Bathing: Reconnect With Wild Places & Rejuvenate Your Life, in Chevy Chase, Maryland, attests to the therapeutic value of forest bathing. “Even occasional nature immersion can have beneficial health effects that can last for days. Many doctors are now prescribing nature to patients. There’s an organization devoted to this called Park Rx America.” She recommends just 20 minutes during a lunch break to sit on a bench or on the ground beneath trees. There are many theories of why spending time in the woods or any other natural place makes us feel good; for example, findings published in the journal Toxicological Research in 2017 attribute the immune-boosting, mood-lifting benefits of forest bathing to natural terpenes released
Shinrin-yoku is intended to engage the trinity of body-mind-spirit. “The main purpose is not exercise or getting from point A to point B, but rather having a mindful, sensory experience in nature. It isn’t some prescribed task you need to do, like pushups,” explains Hannah Fries, a poet and author of Forest Bathing Retreat: Find Wholeness in the Company of Trees. She communes with the wild for both health and inspiration. “Even if it’s only 20 minutes a week, go outside without a phone or other electronic device. Walk slowly. Look more closely. Listen. Smell. Touch. Interact with the living, breathing world around you. It’s that simple.” Choukas-Bradley says that observance is key. Recalling her first forest bathing experience, she says, “We paid attention to our breath and tuned in to the sights, sounds and sensations all around us. I noticed a perfect spider’s web, just barely trembling in the slightest breeze, its creator clinging to the center.” She recommends finding a “wild home”—a neighborhood park, garden or backyard tree. “Make it a practice to find a ‘sit spot’ where you can quietly observe beauty and are apt to feel a sense of awe. Psychology researchers have shown that experiencing awe has many positive effects on emotional health.” It doesn’t matter if we commune with nature in a rural or urban setting, only that we remain dialed in to our surroundings. “Forest bathing is a tool for slowing down our buzzing minds and practicing a secret superpower—the skill of consciously choosing what we put our attention on,” says Beaudette. Marlaina Donato is the author of several books, including Multidimensional Aroma therapy. She is also a composer. Connect at AutumnEmbersMusic.com.
seconds. It will positively shift our emotion, thereby allowing us to be open to abundance.
R = Receiving To graciously receive can be as simple as accepting a compliment. Another way to receive is by requesting our heart’s desire. There is nothing wrong with wanting more. The truth is that we can have more—as much as we are willing to receive.
A = Alignment
The Grace of Abundance Five Practices to Create a More Abundant Life
by Meriflor Toneatto
bundance means plenty—a flowing of love, vitality, wealth, joy, prosperity, success and more. GRACE is an acronym representing five practices that can magnify abundance in all areas of life, including finances.
G = Gratitude There is tremendous power in being grateful, because what we focus on expands. Gratitude opens our heart to receive and give blessings. This puts us in a space to have more things to be grateful for. Practicing gratitude can be as simple as saying, “I am grateful for…” or “I am thankful for…” If we find ourselves in a negative state, practice gratitude even for as brief a period as 60
The key way to get into alignment for more abundance is to know our purpose, follow our passion and work on releasing internal fears and doubts. When we are in alignment, everything flows. There is ease and doors open for us. People, money and resources will show up on our path to help us achieve our goals. Therefore, we must always be awake to our goodness and take inspired actions to manifest our desires into reality.
C = Commitment Commit to gifting ourselves with an abundant mindset because our mindset is critical to our success. One way to quickly shift our mindset to the positive is to concentrate on our desire and ask ourselves, “What do I have to believe for this to be true?” Our mind will creatively generate many possibilities that can get us excited, which then shifts how we think and feel to what is positive. As we do this, we will also create greater confidence in the knowledge that the universe is always working in our favor.
E = Expression Express our passion by first doing what we love. Then find a way to use our passion, purpose and life to serve others.When we do this, our world, our financial abundance and our joy will expand exponentially. Meriflor Toneatto is the author of Money, Manifestation & Miracles: A Guide to Transforming Women’s Relationships with Money. Connect at Meriflor.co.
calendar of events FRIDAY, JULY 12 Moon Walk and Dinner Buffet – Dinner at 6pm, Moon Walks at 8 and 8:30pm. Come and experience Waimea Valley at night with the bright moonlight guiding you to the waterfall. Enjoy dinner by Ke Nui Kitchen in the Proud Peacock restaurant (reservations recommended). Purchase of dinner includes $5 off your admission to the Moon Walk portion of the evening’s festivities. Exit the Valley no later than 10pm. For safety, review the FAQ section on WaimeaValley.net. $10 Walk only tickets can also be purchased at WaimeaValley.net (no reservations are taken for Moon Walk entrance). For questions, email info@WaimeaValley.net or call 808-638-7766. 59-864 Kamehameha Hwy, Haleiwa. See ad, page 25.
SATURDAY, JULY 27 Summer Concert Series Ho’i Hou Mai I Waimea – 3-6:30pm. The seventh annual Summer Concert Series is back and kicks off Saturday, June 30, and the last Saturday of July (7/27) and August (8/31). Tickets are available for the 3-concert series ($40/ adults, $32 child/senior) or single day tickets ($17 adults, $13 senior/child). Returning to emcee the show is the one and only Hawaiian 105 Kine’s “Mento Mele” Apana from “Da Kolohe Krew.” Visit WaimeaValley.net for tickets and more information. 59-864 Kamehameha Hwy, Haleiwa. See ad, page 25.
Schedules sometimes change. Check with event organizer to confirm listings.
tuesday Vegetarian Cooking Class – 4:30-5:30pm, first Tues of the month. Learn how to prepare easy and delicious vegetarian meals. Down to Earth, 201 Hamakua Dr, Kailua. For more information, call 808-262-3838 or visit Down ToEarth.org/events.
wednesday Keiki Day – 9am-5pm. Kama’aina (local Hawaii residents) and military family children 0-12 years old enter the Valley for FREE! Spend the day exploring the 5,000 species of plants and 45 gardens, playing at the Hawaiian games site, visiting cultural artisans and swimming at the natural rain-fed waterfall. ID is required at time of entry. Visit WaimeaValley.net for more information or call 808-638-7766. 59-864 Kamehameha Hwy, Haleiwa. See ad, page 25. Kundalini Yoga with Live Music – 6:45-8pm. Join Soraya Faris Applegate and Laura Christine for this blissful Wednesday evening yoga class. Kundalini Yoga is designed to awaken your spirit, balance your chakras and endocrine system, and stimulate creative life force within the body. Classes include movement, meditation, chanting and gong. Classes are suitable for all abilities. $10 (cash at door). Aloha Yoga Studio, 38 Kaneohe Bay Drive, Kailua. For more information, visit AlohaYogaKula.com. For free weekly classes check out Soraya's YouTube Channel Kundalini Bliss 808. See ad, page 23.
thursday Haleiwa Farmers Market – 2-7pm. Enjoy fresh local produce, arts, crafts, hot prepared ono food and live music at the weekly farmers market at Waimea Valley in the Pikake Pavilion. Don’t forget to grab a cold beverage or brew at the bar for pau hana. Parking is free! For more info, visit WaimeaValley.net or call 808-638-7766. 59-864 Kamehameha Hwy, Haleiwa. See ad, page 25.
DID YOU KNOW?
Red Light Therapy Helps You Heal Quick and it Relieves Pain Call 808-425-4080 to Learn More 28
Screen on the Green – 7:15pm. Join us on Thursdays after the Haleiwa Farmers Market to enjoy FREE outdoor movies this summer. Bring the entire family to the Main Lawn with your blanket or low chair (and bugspray). Even pick up some ono grinds at the market before! Dates and showings are (Note: July 4 NO MOVIE), July 11 Ferris Bueller’s Day Off, July 18 The Incredibles 2, July 25 Jurassic Park. Free. 59-864 Kamehameha Hwy, Haleiwa. See ad, page 25.
saturday Free Breakfast at Ryoin on Eames – 10am-1:30pm. Join Julia Estrella and the folks at Ryoin on Eames for a free breakfast every Sat. After breakfast, the group will have the opportunity to hear about healthy farming techniques that go beyond organic practices. Learn more about this community outreach group and see how you can participate. Free. 1777 Eames St, Wahiawa. For more information, call 808-852-1892.
Doctor Health – Radio’s Original Health News Magazine, KHNR AM 690 – 9-11am live (9-11pm re-broadcast). Join host David Snow to hear the latest on medicine, fitness, nutrition and wellness from national medical experts, best-selling authors and Hollywood health celebrities; plus hear from local guest experts on ways to keep healthy! For more information, call 808-875-1115 or visit DoctorHealthRadio.com. See ad, page 13.
sunday Kundalini Gong Bliss –10:15-11:30am. Join Soraya Faris Applegate of Soulistic Holistics Hawaii, every Sunday morning for Kundalini Yoga with Gong sound healing. Kundalini Yoga is designed to awaken your spirit, balance your chakras and endocrine system, and stimulate creative life force within the body. Classes include movement, meditation, chanting and gong. Classes are suitable for all abilities. $18 (drop-in, single class, packages available). Open Space Yoga, Diamond Head Studio, 3106 Monsarrat Ave, Honolulu. For more information or to register, visit YogaOpenSpace.com. For free weekly classes check out Soraya's YouTube Channel Kundalini Bliss 808. See ad, page 23.
Check Dates Online The Drink Safe Initiative Workshop – Know about date rape drugs? It's a sensitive topic that no one seems to want to talk about...until it happens to them. Did you know that most date rape drugs are administered at a house party? Statistics show that 48% of men and women surveyed were slipped a drug at a house party by a friend or an acquaintance. 50% of date rape drugs side effects are found in alcohol, but what about the other 50%? Join us for a free community-building, one-hour workshop to protect yourself, friends and family. Times and dates vary; check the calendar at DrinkSafeInitiative.com. See ad, page 19.
Did You Know?
Dr. Nagata can Help with Snoring Call 808-526-0670 to Learn More!
community resource guide
To find out how you can be included in the Community Resource Guide, visit NaturalAwakeningsHawaii.com or call 808-927-3435 for details.
ACUPUNCTURE/ NATUROPATHIC SOULISTIC HOLISTICS HAWAII
Soraya Faris Applegate, L.Ac 45-696 Kamehameha Hwy, Kaneohe 808-721-3083 SoulisticHolisticsHawaii.com YouTube: Soraya Applegate YouTube: Kundalini Bliss 808 Soraya Faris Applegate, licensed acupuncturist and owner of Kaneohe health clinic ‘Soulistic Holistics Hawaii’, offers a wide range of therapies and treatments, including acupuncture, cupping, herbal medicines and supplements. Soraya also offers the highest quality CBD products containing the purest, bio-available Hemp/CBD oils and ointments. Soraya teaches yoga and sound healing and incorporates these into her treatments where appropriate. She gives each patient personal one-to-one care and is committed to helping you achieve your health and happiness goals. Soraya's clinic is in the beautiful Kaneohe Ko'oalu mountain setting. Call Soraya for a consultation and get ready to be your best! See therapy brief, page 7, and ad, page 23.
BRAIN DIAGNOSIS & HEALING HONOLULU NEUROSCIENCE CLINIC Michael B. Russo, MD Honolulu - 250 Ward Ave, Ste 170 Hilo - 1335 Kalanianaole Ave Kailua-Kona - West Hawaii Community Health Center, 74-5214 Keanalehu Dr 808-294-3332 Admin@HawaiiPacificDeeg.com HawaiiSleepNeurologist.com
Dr. Michael Russo is a graduate of Princeton University and Chicago Medical School, with a prestigious military career. He is a neurologist who uses the most sophisticated and technologically advanced neurodiagnostic equipment available to determine a correct diagnosis. He then supports the body’s own ability to heal. He helps people that suffer from a wide range of brain ailments, including traumatic brain injury and concussions, military PTSD, memory problems, dementia, headaches, seizures, ADHD and sleep disorders. Natural medications, herbal supplements and the power of vitamins are administered where appropriate. Adjunctive pharmaceuticals will only be used when called for. See ads, pages 5 and 12.
ALOHA PALO SANTO
Luis Meza Cuadra and Liubov Ayloyan 1330 Ala Moana Blvd, Honolulu 808-208-7167 for wholesale inquires Info@AlohaPaloSanto.com AlohaPaloSanto.com Palo Santo is a holy wood from South America that can be made into jewelry, burned as incense and used as an essential oil. Aloha Palo Santo acquires the Palo Santo hand crafted products from artisans in Peru. Palo Santo provides many benefits including stress relief, energetic cleansing and healing, pain relief and more. See ad, page 17.
HOLISTIC HEALTH COACHING SERVICES 808-393-5527 BrandiKianajo.com
Brandi provides holistic health coaching on diet and nutrition, relationships and communication, and career and spirituality. Her methods include intuitive counseling, guided meditation, writing exercises and art therapy. Her coaching is individually tailored to achieve results. Call for a consultation or sign up online. See news brief, page 7, and ad, page 19.
CLEANING PRODUCTS JEANI’S GREENMAXPRO
PO Box 8811, Honolulu, HI 96830 808-639-1845 (text only) email@example.com GreenMaxPro.com
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We are bombarded by chemicals that wreak havoc on our lives. Jeani learned that the hard way, facing near death from the toxins she was exposed to. Through prayer, Jeani was given the formula for GreenMaxPro. This amazing organic cleaner will replace all the cleaners you currently have. It can be purchased online, by email or by contacting Jeani for locations and events island wide and mainland. See ad, page 19.
LANDMARK DENTAL GROUP Dr. Dennis Nagata, DDS 1888 Kalakaua Ave, Ste C-311, Honolulu 808-526-0670 SmilePower.net DentalSleepMedicineHawaii.com.
Dr. Dennis Nagata, DDS, is a member of the newly formed Landmark Dental Group. They have a brand new dental office featuring the newest technology and easy parking. Initial consultation fee applied to services. Call for more information or to schedule a consultation. See ad, page 3.
HEMP-CBD MR HEMP CBD
286 N School St, Ste B Honolulu - Inside Mr. Ink Plus 808-526-2465 MrHempCBD.com
Mr. Hemp CBD believes in natural treatments using Cannabidiol (CBD). Their vision is to offer quality-infused products that are safe, effective alternatives to painkillers and other toxic drugs for patients looking for a natural remedy. Mr. Hemp’s CBD products include over-the-counter products that are carefully selected from distributors that manufacture in a ISO6 Clean Room using all-natural ingredients, and the purest and richest form of Cannabidiol. See ad, page 19.
HOLISTIC HEALTH HEIDI ONOFRI Waikiki Area 808-895-8645 firstname.lastname@example.org
Heidi is a Certified Holistic Practitioner offering private sessions in Hypnotherapy (1-2 hours each), Reconnective Healing (30 minutes each) and The Reconnection (two, 20-30 minutes total).Text or email to schedule a free phone or inperson consultation.
LIFE COACH CREATING YOUR CALLING Lani Kwon, MA Honolulu 808-594-7950 CreatingYOURCalling.com Lani@coPOWERment.com
Lani Kwon is a Newfield Network Graduate Life Coach, published author and professional speaker. She can help bring clarity to your life goals and provide step-by-step guidance on fulfilling your dreams. See article, page 9, and ad, page 23.
NATURAL FOODS THE SOURCE
32 Kainehe St, Kailua 808-262-5604 TheSourceNatural.com Owners Damian & Karen share 43 years in the natural foods industry. Be sure to stop in and see their store when you are in Kailua. They are a wealth of info. Pick up your copy of Natural Awakenings Hawaiʻi while you are there.
NATUROPATHIC MEDICAL DOCTOR PACIFIC INTEGRATIVE MEDICINE 1481 S King St, Ste 501, Honolulu 808-955-9556 DrKevinGibson.com
Dr. Kevin Gibson is a licensed Naturopathic Physician, Acupuncturist and Registered Environmental Specialist with 32 years of public health/medical experience. His specialties are cancer care, gastrointestinal illness, cardiovascular disease, sports medicine, hyperbaric oxygen therapy and chronic fatigue. See ad, page 17.
PAIN RELIEF AND PREVENTION MIKE QUIRK, DO
1150 S King St, Ste 906, Honolulu 808-468-2461 FeelGoodOahu.com Dr. Mike Quirk, DO, is a family practitioner that specializes in treating pain and other medical conditions. His approach is complementary and holistic, and his work supports mainstream treatments. The focus of his treatment plans includes Osteopathic manipulation, nutrition, herbs and exercise. He specializes in resolving long-term conditions and pain; he has especially good results with back, pelvic, bone and joint pain issues. See ad, page 13.
RED LIGHT THERAPY RED LIGHT HEALING CENTER
1090 Keolu Dr, #110, Kailua 1960 Kapiolani Blvd, #110, Honolulu 808-425-4080 Kailua 808-260-9795 Honolulu RedLightHealing.com Red light therapy is an affordable, non-invasive way to dramatically heal and improve your body. It has been shown to increase blood circulation which helps to reduce inflammation and blood pressure. It has also been shown to drastically reduce body aches and pains by helping to repair the underlying conditions of nerve damage, torn muscles, scar tissue or arthritis. Call for your first session. See therapy brief, page 8, and ad, page 32.
REAL ESTATE AGENT ANGELA POHAKUOLA STUDER LIC# RS-79822 COLDWELL BANKER, PACIFIC PROPERTIES 808-551-0900 Angela.Pohakuola@cbPacific.com AngelaPohakuola.cbintouch.com
Angela Pohakuola brings a wealth of knowledge and expertise about buying and selling real estate in Hawai'i. She knows the west side of Oahu inside and out and will work with you to find the right home at the right price. lf you are selling your home, she is the right person to advertise it, show it to prospective buyers, negotiate the purchase contract, handle all necessary paperwork, and supervise the closing. See ad, page 19.
SHOPPING CENTERS MCCULLY SHOPPING CENTER 1960 Kapiolani Blvd, Honolulu 808-955-7377 McCullySC.com
This shopping center has what you are looking for. Pick up your copy of Natural Awakenings Hawaiʻi in the center’s handy outdoor rack.
SLEEP MEDICINE HONOLULU NEUROSCIENCE CLINIC Michael B. Russo, MD Honolulu - 250 Ward Ave, Ste 170 Hilo - 1335 Kalanianaole Ave Kailua-Kona - West Hawaii Community Health Center, 74-5214 Keanalehu Dr 808-294-3332 Admin@HawaiiPacificDeeg.com HawaiiSleepNeurologist.com
Dr. Michael Russo is a graduate of Princeton University and Chicago Medical School, with a prestigious career in the military. He is a neurologist who is an expert in fixing sleep problems. He specializes in the treatment of snoring, memory problems, excess sleepiness, insomnia, nightmares and sleep walking. See ads, pages 5 and 12.
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VITAMINS & SUPPLEMENTS THE VITAMIN SHOPPE VitaminShoppe.com
There are four convenient, well-stocked locations of the Vitamin Shoppe on Oahu. Stop in and talk with them about what you’re looking for; they will be very helpful. While you’re there, pick up a copy of Natural Awakenings Hawaiʻi.
1450 Ala Moana Blvd, Ste 1305, Honolulu 808-944-3711 4480 Kapolei Pkwy, Unit 601, Kapolei 808-674-9629 98-199 Kamehameha Hwy, Aiea 808-487-6180 46-047 Kamehameha Hwy, Kaneohe 808-235-8705
VOLUNTEER OPPORTUNITIES WAIMEA VALLEY
59-864 Kamehameha Hwy Haleʻiwa 808-638-7766 email@example.com WaimeaValley.net The Waimea Valley is a committed and active partner in the conservation and management of natural resources and provides a sanctuary of human, cultural and natural resources. In addition to being a destination for family outings amid the beautiful North Shore valley, Waimea Valley offers a multitude of volunteer opportunities and cultural events. See ad, page 25.
Did You Know?
Daytime Sleepiness May be a Sign of Health Problems Call 808-294-3332 to Learn More!
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Improve & Eliminate
Neck & Jaw Line Acne & Acne Scars Lymphatic System Arthritis & Joint Pain Thinning Hair Wrinkles & Sun Damage Healing Time Cellulite & Fatty Deposits Circulation Stretch Marks & Loose Skin Sleep Quality Neck, Shoulder & Back Pain Skin Elasticity Scar Tissue & Nerve Damage
Red Light Therapy -a MIRACLE sweeping the island! Red Light Therapy is an affordable, non-invasive way to dramatically heal and improve your body. Red Light, or the red part of the color spectrum, penetrates 3-4mm under the surface of the skin where it stimulates the body’s natural healing process. The more exposure to red light, the more you stimulate this process, and in turn the more you heal.
Look Younger, Heal Quicker, Relieve Pain &
“Using Red Light Therapy, we can help eliminate surface blemishes like wrinkles, acne and stretch marks, while relieving internal pains from arthritis, tendonitis and even fibromyalgia,” explains owner, Alysin Hauptner. This NASA-developed technology does not tan your skin at all. Rather, it stimulates your cells to reproduce which reverses many typical effects of aging (and gravity). Located in Kailua and in McCully Shopping Center, thousands of clients have already experienced the miracle. “Treatments are a relaxing 20 minutes each, affordably priced, and completely painfree!” notes Alysin. “We are so convinced that you will love Red Light, your first session is on us! Just bring in the coupon below.”
Red Light Kailua Keolu Shopping Center
1090 Keolu Drive #110 *Kailua
(808) 425-4080 (Near Kailua Cinemas)
1 FREE SESSION Call for Appointment! www.RedLightHealing.com
Red Light Healing Center
New Clients Only ~ Appointment Required ~ Must Show Local/Military ID
McCully Shopping Center
1960 Kapiolani Blvd #110 * Honolulu
(808) 260-9795 (Behind Taco Bell)