August 2019 Evolving Magazine

August 2019 ~ Volume XI, Issue 6

Evolving A Guide for Conscious Living

KANSAS CITY

EATING WELL IN KANSAS CITY A Picnic with Friends: FEEDING THE HUNGRY Cold-Brew Teas and Tisanes WHAT IS THE BEST PLAN FOR EATING WELL?

Plus...

Technology: Useful Tool or Addiction?

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Dear Friend,

Contents

Food, and in particular, cooking for others, is an integral aspect of my inner workings. It’s an outer reflection of what makes me tick. I’m obsessed with food: where it comes from, how it is grown, the benefits of particular herbs and produce, ways to incorporate them into recipes, and the nurturing aspect of feeding friends and family.

I recently had the chance to volunteer for a group who, also passionate about good food and feeding others well, provides multiple picnics each week for the hungry. This isn’t your standard soup kitchen fare. This group of volunteers savors in creating wholesome, tasty meals, made with love. Then after feeding everyone--about 100 people--sends them off with a sandwich and fruit and snacks for later.

I experienced a form of grace I'd never seen before. A little girl gave me a flower she picked; I was tickled when the gentleman who carried the food I brought excitedly told the others I had made chicken legs; the other volunteers knew many names and asked about family. The experience was truly touching and I cried on the way home. I knew I wanted to interview the woman behind the workings of this particular group. You can read about Free Hot Soup on page 9.

Other foodie friends like Emilie Jackson, Joanna Brown, and Sandra Silva contributed articles this month about the transformational powers behind eating well, methods for cold-brew teas and tisanes, plus a look at the myriad of eating plans and which is the best. It’s a tasty Eating Well in Kansas City edition and I hope you enjoy.

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Get Refreshed with Cold-Brewed Teas and Tisanes 9

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A Picnic with Friends: Feeding the Hungry 10

Jill Dutton Stay Connected all Month! *Read the magazine online: www.EvolvingMagazine.com *Like us on Facebook: www.facebook.com/EvolvingMagazine *Follow us on Twitter: @EvolvingMag

Eating Well for Transformational Wellness 12

Departments Publisher Jill Dutton 913-944-1298 jill@evolvingmagazine.com

Editorial Assistants Judy Kirkpatrick Chrisi Spooner Polly Swafford

Web Layout/Design Christine Lamb Advertising Karen E. Cowdry Jill Dutton Monthly Columnists Jude LaClaire, Aluna Michaels, Nancy Russell, Sandra Silva

News Journey to Wholeness Holistic Health Eating Well in KC Horoscope Events

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ON THE COVER

The Art of Esther Boyd: www.estherboyd.com.

EVOLVING© 2019 all rights reserved. The opinions expressed are those of the authors. The articles in EVOLVING are not meant to represent any form of medical or psychiatric care. No portion of the publication may be reproduced without express written permission from the publisher.

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News

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Power To Achieve Authentic Health Lies Within Everyone

Evolving Magazine Presents...

Conscious Living Festival FREE health and wellness fair Holistic health vendors Free workshops every hour Watch for the program of events in the

September Evolving Magazine

October 5, 2019, 11a.m.-5 p.m.

Our 10th year providing this FREE event at Unity Temple on the Plaza 707 W. 47th St., KCMO Accepting vendor applications until August 10: jill@evolvingmagazine.com to apply.

Chronic pain, fatigue, weight gain, brain fog and emotional discomfort plague millions of Americans, resulting in lost work, reduced productivity and diminished quality of life. Often, the treatments suggested by physicians are aimed at temporarily alleviating symptoms rather than addressing the true underlying problems.

Sound familiar?

Dr. Gus Vickery offers a powerful manifesto for claiming the good health that's within each of us in his new book, Authentic Health: The Definitive Guide to Losing Weight, Feeling Better, Mastering Stress, Sleeping Well Every Night & Enjoying a Sense of Purpose.

Between the covers of Authentic Health lies a comprehensive program that addresses the root causes of chronic conditions that steal our health, such as obesity, diabetes, depression and anxiety, insomnia, and many others, while explaining how proper nutrition, physical activity, managing stress, sleeping well and cultivating a sense of purpose can help us reclaim the good health we were intended to enjoy.

Among the tools offered in Authentic Health are tips for:

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• Conditioning your brain to think in a way that supports your best health; • Building the willpower to make good health decisions; • Overcoming dysfunctional eating and promoting lifelong health; and • Building a healthy movement routine, mastering stress, and sleeping great

Chronic conditions like type 2 diabetes and obesity are rising at disturbing rates. Meanwhile, healthcare costs are sky-rocketing, and insurance companies are increasingly cutting their coverage of available treatments and medications.

Authentic Health equips individuals with the resources to reverse—and prevent altogether—chronic health conditions while showing them how simple achieving good health can be.

Author Gus Vickery, MD, is a committed family physician with extensive experience working in the medical field. Dr. Vickery is also a speaker and the founder and directing physician of Vickery Family Medicine in Asheville, North Carolina. He lives in Asheville with his wife and their three children.

For more information about Dr. Vickery and his book, please visit: www.drgusvickery.com.

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6

Journey to Wholenss

Technology: Useful Tool or Addiction?

BY JUDE LACLAIRE, PH.D.

R

ecently a colleague shared that he and his wife were now homeschooling their three children. He cited his concerns about the widespread use of technology in schools and their approach to education as not ‘classic.’ As a person who was an elementary educator having a more classical approach to educating each child in the humanities, arts and sciences, without the aid of much technology, I found his ideas intriguing.

Beth Lipoff in a recent article in the Kansas City Star 913 Section (7/13/19) looks at the issues technology presents for today’s students. “Smartphones, tablets and other tech devices are here to stay. But striking a balance between the virtual world and the real world can be tough, especially when you’re setting boundaries for kids.” She detailed the story of two parents who have created “Stand Together and Rethink Technology” in response to the pressures to give their children phones and other tech devices.

They became aware, as many others have, that too much screen time can lead to poor sleep, increased loneliness, self-image issues and lacking emotional presence. The issue of addiction to technology also contributes to a more sedentary life style effecting physical health and fitness, vision issues, injuries caused from lack of attention, deficits in social development, and depression.

The parents, Krista Boan, Tracy Foster, and Brenda Walden developed a curriculum on how to set limits to technology and how and when to use it. They help parents and students understand how one can get hooked on the attention and feedback one gets through social media, how one can misinterpret what it means, and how parents are also connected more to their phones than to their children. They have had requests from all over the world and were featured in a special report by

Diane Sawyer on ABC. Now they are focused on developing a pilot program for Johnson County.

As parents or adults using technology for business, social, and other personal uses, it would be helpful to look at one’s use of technology. Though addiction to different types of technology isn’t yet recognized as a disorder on its own, the problem is definitely on the radar of mental health professionals.

Step one in AA is “We admitted we were powerless over alcohol (or any behavior or substance) and that our lives had become unmanageable.” My belief is that any behavior or substance that begins to erode and damage the quality of our health, our relationships or other aspects of our lives, becomes a problem that needs to be addressed.

There are some assessments created to identify technology addiction. To name a few: The Compulsive Internet Use Scale, The Mobile Phone Problematic Use Scale, The Bergen Social Media Addiction Scale, and the Multidimensional Facebook Intensity Scale. Shainna Ala, Ph.D., wrote in a Psychology

Today online article about questions you could ask yourself if you have concerns: Have you noticed an increase in how often you use your device?

Have you felt guilty about how often you use your device?

Do you experience an urge to use your device?

When using your device, do you experience a lift, thrill, or discomfort?

Are you in the ‘zone’ when you re using your device?

Have your tried to reduce the amount of time you use your device? Success?

Have your loved ones complained about your use?

If yes, have you continued your usage rate regardless of their complaints?

These questions might help you determine whether you have a problem. The Hazelden Betty Ford Organization defines technology addiction as “frequent and obsessive technology-related behavior practiced despite negative consequences to the user of the technology.”

Video and computer games, the internet, smart phones and lifestyle technologies, and social

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media give us a variety of access points that can promote dependence on technology and negative consequences for children and adults.

It might be good to do an inventory of your technology use and assess whether it is healthy, productive and contributing to your life and relationships. If you have children the STaRT training could be useful. Are you managing the tool or is it managing you?

Jude LaClaire, Ph.D., LCPC is a counselor and educator at the Heartland Holistic Health Center. She is the author of the “Life Weaving Education Curriculum” that teaches creative, effective, holistic problem solving. For counseling appointments, seminars, speaker’s bureau, or information on Neurobehavioral Programs and Imago Couple’s Therapy, call 913-322-5622 or drjude@heartlandholistic.com; www.heartlandholistic.com

Holistic Health 7

Hypothyroidism or Low Thyroid Disorder

BY NANCY RUSSELL, M.D.

T

he thyroid gland, a small butterfly shaped gland in the front part of the neck is like the body’s gas pedal. It controls how fast or slow your system goes.

When the thyroid gland doesn’t produce enough thyroid hormones ( thyroxine T4 or triiodothyronine T3) the diagnosis is hypothyroidism. Symptoms of hypothyroidism include sluggish metabolism, unexplained fatigue, dry skin, infertility, depression, weight gain, slowed digestion with constipation, low body temperature, cold hands and feet, cold intolerance, hair thinning, decreased ability to think clearly and others.

The treatment for hypothyroidism is straightforward: Replace the missing thyroid hormone. The medication typically prescribed by medical doctors is a synthetic form of stored T4 hormone, called Synthroid or the generic version, levothyroxine. If the dose is optimally adjusted, this treatment works fine for many people. The problem is that many people can’t convert the stored T4 in the active hormone, T3, so they need a medication that contains T3.

There is a synthetic T3 called Cytomel that can be added to the Synthroid in some cases.

Other prescription options for thyroid medication are desiccated thyroid (a natural form that contains both T3 and T4) called Armour thyroid, Naturethroid, or NP thyroid. Another option necessary for some people is a compounded thyroid (customized), formulated by a compounding pharmacy that combines any amount of T4 and T3. Blood tests to determine the efficacy of treatment include a TSH, Free T-4 and Free T-3.

weight loss as well as helping with energy and food cravings. If food sensitivities are found, a comprehensive stool analysis can assess the need for digestive enzymes, Lglutamine,hydrochloric acid and pepsin. The stool analysis can also assess for blood and mucous in the stool as well as beneficial bacteria, bacterial overgrowth, SIBO small intestinal bacterial overgrowth, candida and other yeasts and parasites.

Balancing blood sugar is also important, which can be achieved with a low-carb diet such as Paleo, Whole 30, or an auto immune protocol diet. Another area to is heavy metal toxicity “If fatigue is present after treatment with thyroid consider from exposures such as amalgam (metal) fillings, leaded gasoline medications, the thyroid numbers need to exposure and other exposures. be assessed closely.”

This can lead to a congested liver and NAC, N-acetyl cysteine or metal chelation may be helpful.

When hypothyroidism is assess gut dysfunction, adrenal Consult an integrative or diagnosed, it is imperative to dysfunction, nutrient deficiencies, functional medicine provider to assess whether there are heavy metal toxicity and other assist on the journey to optimal antibodies against the thyroid. issues. health and wellness. This is a Hashimotos’s thyroiditis is when If fatigue is present after multifaceted approach that can be the immune system attacks the treatment with thyroid complicated, so remember to seek thyroid gland. The immune medications, the thyroid numbers out guidance when necessary. system mistakes the thyroid gland need to be assessed closely. To feel for a foreign invader. Blood tests well, the TSH, thyroid stimulating to be assessed are antihormone goal is .05 to 2 and the thyroglobulin and anti-TPO free T3 needs to be in the mid to antibodies. If a person is upper range. diagnosed with Hashimoto’s Nutrient levels required are a thyroiditis and not feeling better vitamin D level between 60 to 80, on the correct doses of thyroid Vitamin B-12 over 700 and ferritin Nancy Russell, M.D., hormone, further evaluation is (storage iron) 90-110. If these is a holistic Internal needed. As an autoimmune levels are deficient, nutrients can medicine physician, disorder, other systems of the be given to achieve better levels blending traditional and body may be affected. with close monitoring. Other alternative medicine in her Kansas City An excellent resource for nutrients that can be helpful for further evaluation is a book, energy are thiamine 600mg a day northland practice for “Hashimoto’s: 90 day protocol” by or Acetyl-L carnitine 2000mg per over 30 years. For more information on getting to know Dr. Russell, visit her Izabella Wentz, PharmD, Doctor day. website, www.nancyrussellmd.com or of Pharmacy. She explains an Assessing for food sensitivities call her office at Nurturing Optimal autoimmune protocol diet as well by a blood test or an elimination Wellness at 816-453-5545. as work up that may be needed to diet is a good step to help with EVOLVINGMAGAZINE.COM

8

Eating Well in Kansas City

Paleo, Keto, Whole30: What’s the Best Plan for Eating Well?

BY SANDRA SILVA

L

et’s begin on a positive note!

1. Good for you if you rarely (or never) eat food delivered through your car window.

2. Double-good for you if you usually (or always) eat real food.

3. Good for you again if you look at the labels on your fruits and vegetables to see if the PLU begins with a “9.” (Organic produce PLUs begin with “9.” Example: organic celery “94070” and pasta, bread and sweets, root conventional celery “4070.”) vegetables, many fruits, processed 4. Good for you, yet again, if you meats, low-fat dairy, candy and support local farmers who offer alcohol. fresh produce and adhere to organic practices.

PALEO While these points are only a few of the basics, we all know we need a plan if any of us wants to eat well consistently. Luckily, there are several plans that can help us not only eat well, they may also support bringing our bodies into balance while helping us achieve specific health goals, i.e weight loss, lowering cholesterol, etc. Let’s take a look at three plans folks are implementing to meet their personal “eating well” goals.

(Read: BUZZZZZZ!)

Concept: In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. The diet can improve your health by eliminating high-fat and processed foods that have little nutritional value an too many calories. This plan emphasizes loading up on fruits and vegetables that are bursting with healthy vitamins, minerals, and fiber, which fills you up faster so you eat less, helping burb weight gain.

Which foods to eat: Fruits, vegetables, meat, seafood, eggs, nuts, seeds, and healthy fats.

Which foods to avoid: Sugars, grains, dairy, legumes, starches and processed foods.

Keto, Paleo and Whole30 are great plans in that each has an underlying concept that can help us organize around meeting our health goals by eating well. Then we have to implement. I don’t know about anyone else; however, I do know for myself that sustained, rigorous, disciplined implementation is a challenge.

stop by an Evolve store (my fav is on Southwest Blvd. in the Crossroads district), pick-up lunch or dinner to eat-in or take home. Another option is to order online and pick-up your planned meals on Sunday at locations throughout the metro. The menu changes weekly and rotates through an eight-week cycle that gets tweaked in response to customer feedback and the creative urges of the chefs. Enjoy breakfast items, soups, salads, entrees, and desserts. Order ala carte or explore one of the meal plans (small, medium and large) dependent on your lifestyle.

The best part of exploring the Evolve website is that every item is clearly marked as supporting Keto, Paleo or Whole30 and offers complete nutritional information.

Can it get any better or easier than this? Yes. Not only can you plan what you what to eat based on the weekly offerings, many of the entrees can be modified to respond to personal dietary restrictions. Does that Summer Blueberry Salad sound delicious but you have a nut allergy? No problem; a couple of clicks and Evolve makes that salad for you As I’ve reviewed these plans, without the almonds. And did I I’ve thought wistfully to myself, “If mention your planned meals can only I could hire a chef, this would be delivered to your home or be so much easier.” office? Definitely does not get any KETO Turns out there IS a chef in the easier or better than this.

Concept: The Ketogenic Diet is a Which foods to eat: Ask yourself, greater Kansas City area dedicated We have lots of options to eat high fat, moderate protein, low could I hunt or gather this food? to offering options to support well (and plan well) in Kansas carbohydrate diet. Ketosis results Meat, seafood, eggs, fresh fruits & Keto, Paleo and Whole30 eating City. Let’s do this! in your body burning fat, rather vegetables, nuts, seeds and plans. Chef Caleb Fetcher is the than carbs for fuel and energy. healthy oils. owner of Evolve Juicery & Kitchen Research indicates a keto diet may and leads an organization staffed Which foods to avoid: Refined help with weight loss, increase by a physician, an on-site trainer sugar, pastries, grains, legumes, neurological functions, improve and numerous classically trained Sandra Silva, J.D. dairy, vegetable oil and processed heart health and assist with is the Store chefs. The business has itself food. insulin resistance. “evolved” since its inception as a Manager of small home personal chef service. GreenAcres Market Which foods to eat: Diet should WHOLE30 There are now nine stores and a in the Village at consist of 70 percent fat, 25 Concept: The Whole30 is common kitchen serving Briarcliff. Sandra percent protein, and 5 percent designed to change your life in 30 thousands of customers. has a deep carbohydrates. Recommended days. Think of it as a short-term commitment to foods include: avocado, Evolve Juicery & Kitchen nutrition reset, designed to help healing and healthy eating. She and her macadamia nuts, oils, seafood, (eattoevolve.com) makes it not you put an end to unhealthy meat, low-carb vegetables, eggs, only easy to maintain your Keto or staff are available to speak at cravings and habits, restore a community gatherings, small or berries, butter, ghee, mct oil, and Paleo lifestyle (or your Whole30 healthy metabolism, heal your large. Contact Sandra at the Market, cheese. re-set) it saves you time. How digestive tract, and balance your 816-746-0010 does it work?

As on would expect Which foods to avoid: Most grains immune system. there are options. One option is to or sandras@greenacres.com. and flour products, including Good health! www.greenacres.com EVOLVINGMAGAZINE.COM

Feature 9

Get Refreshed with Cold-Brew Teas and Tisanes

BY EMILIE JACKSON, MS

S

ummer is here! It’s time to enjoy the outdoors and be with Mother Nature. If you live in the Midwest, you are no doubt prepared for a hot and humid summer. That means that you’ll need to stay hydrated and drink liquids more often. Still, sometimes you want more than just water. For a long time, we used to think coffee and tea were dehydrating, but that common belief has been proven false.

Scientists have found that the diuretic effect of those beverages does not diminish their hydrating powers – welcome news for coffee and tea drinkers!

makes up to 85 percent of the tea consumed in America. The method of brewing iced tea is simple: steep the tea bags or looseleaf tea in hot water (the temperature varies with the type of tea) and then add ice. Tea purists might skip the ice since it dilutes the flavor of tea itself.

caffeine into the tea compared to hot brewing. Tannins are a type of polyphenol, an antioxidant compound that imparts an astringent flavor to the tea and can cause some people to experience headache, stomach pain or acid reflux. Fewer tannins results in a smoother and sweeter tea that most people can enjoy.

Cold-Brewed Teas: An Emergent Technique for Brewing Cold Tea

Cold-Brewed Tisanes: A Caffeine-Free, NutrientLike cold-brewed coffee, tea can Dense Alternative

be made without heat. You may have heard of sun tea from your grandmother…the good, old

Most tisanes or herbal teas do not contain caffeine. Creating your tisane blend is easy and can be customized to your taste and your health needs. One of my favorite blends is hibiscus with rosehip, dried apple and berries. The berries balance the tartness of the hibiscus and the rosehip adds some vitamin C to the mix – a good blend for overall women’s health. My favorite blend for relaxation is lemon verbena with orange peel, dried apple, cornflower, and cinnamon.

The quality of your tea and water are equally important. Find a good-quality, loose-leaf tea and use filtered or spring water. Both can be found at a natural grocery store. This allows you to maximize the flavors and nutrients, and you can get even more creative by adding fresh fruits to your teas.

“The quality of your tea and water are equally important.”

Lipton tea bags steeped in tepid water in a glass jar left outside for hours in direct sunlight. However, tea experts prefer to use of premium version of this process known as cold-brew tea, primarily for safety reasons. According to tea experts, the sun-tea method is not entirely safe. Research shows that the water reaches a temperature of roughly 130°F, an ideal temperature for growth of bacteria commonly found in Iced Tea: An American water. So rather than killing harmful bacteria, sun-tea process Tea Culture instead creates an optimum The practice of drinking coldbrew tea in the United States dates environment. back a century. The most common In addition, the cold-brew way to drink cold tea in America is method may have some extra iced tea. According to the Tea health benefits. It is known for Association of the USA, iced tea drawing fewer tannins and Coffee drinkers can enjoy many cold-brewed options offered by local coffee shops. When it comes to tea, though, it could be another story. If you’re lucky, you might find an iced Masala Chai Latte or an iced Matcha Latte, but those looking for a refreshing unsweetened tea with no milk or milk substitute may be in for a challenge.

How to Make the Perfect Cold-Brew Tea

Photo by Amy Lyon

The cold-brew process is a simple method of steeping any type of tea overnight in the refrigerator. The slow infusion produces a smooth, full flavor without the bitterness of over-steeping, while retaining all the healthy antioxidants tea offers.

PREPARATION TIME: 5 mins INFUSION TIME: Overnight INGREDIENTS: 1 teaspoon loose-leaf tea per six to eight ounces of water (preferably spring or filtered), depending on desired strength.

Optional add-ins: sweetener of choice.

INSTRUCTIONS: For the best flavor, place the loose tea leaves directly into your pitcher without a diffuser.

Pour in room temperature or cold water.

Cover the glass pitcher and refrigerate.

Steep white or green tea for six to Emilie Jackson, MS – Tea and eight hours.

Herb Specialist. Born in France, Steep black or oolong tea for eight Emilie lived in four different to 12 hours. countries before settling in the Strain the loose-leaf tea by pourUnited States. She has a passion ing through a fine mesh sieve (for for cultures, traditions, and rituals best results, cover the sieve with a from around the world — cheesecloth used exclusively for especially tea rituals. Emilie is the tea). co-owner of Emilie’s French Teas Discard the tea leaves (tea is a – a French tea room located inside good compost).

Centered Spirit Cultural and Serve tea as is or with any add-ins Holistic Center in Waldo – 8131 of your choice.

Wornall Road, KCMO 64114, Tea will keep well, covered and 816.225.9393, refrigerated, for three to five days. emilie@centeredspirit.com.

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10 Feature

A Picnic with Friends: Feeding the Hungry

BY JILL DUTTON

I

attended a picnic in the park recently. I cooked juicy and crispy chicken legs, baked hundreds of mini muffins— blueberry, cornbread, and chocolate—and purchased a large quantity of individual serving potato chips. Then I headed to a park in Kansas City, Kansas.

It was my first time serving at Free Hot Soup KC, a group that provides weekly picnics throughout the Kansas City area to those in need. They call each event a “picnic with friends.”

Volunteers worked quickly from noon to 1 p.m., passing out bottles of water to those waiting in line on this hot Saturday afternoon.

They served up huge portions of homemade brisket, chicken, casseroles, numerous side dishes, and a variety of desserts.

the Olathe, KCKS, and NKC picnics, says sometimes those in need may stay away from groups with a religious bent.

The hour passed in an instant as we dished Free Hot Soup aims to help the food up meals for about 100 people. After passing insecure from where they are, both physically through our line to pick up their hot meals, the in the parks where they come, and also from people we served visited a second table where an emotional standpoint. they received sandwiches, chips, and fresh “In our group, we don't allow religion and fruit to take with them for later. politics, so there are none of those Coordinators of Free Hot Soup KC provide conversations,” Bauer says. “We're not making weekly meals in North Kansas City, Missouri, you pray over your food before we give it to Kansas City. Missouri, Kansas City, Kansas, you. We're not trying to save your soul. We are and Olathe, Kansas. There isn’t an agenda and simply trying to be your friend. ‘Here's some their goal is simple: to feed those who need it. food. Are there some other essentials that will keep you alive or safe or comfortable until you A lack of an agenda means the picnics get things worked out?’ And we work from aren’t based on a particular religion or political bent. Dallas Bauer, the coordinator of that point.”

Regardless of the weather, volunteers show up week after week to feed the hungry.

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Bauer says the act of planting the seeds of hope and help opens the door to potentially assist someone with additional life issues.

“For me, it's planting those seeds because a lot of people have mental health issues, alcohol and drug addictions, and we don't care about those things—we feed you anyhow. And then it's about building relationships. It can be a week later, a month later, or a year later, and when they're ready to seek the help they need, oftentimes it's one of us that they'll come to and say, ‘Hey, I'm ready to do this.’ and then we can help.”

I saw this lighthearted acceptance of people, whatever their current situation, at the park that day. I was bagging containers filled with food, making sure to include napkins and

Free Hot Soup aims to help the food insecure from where they are, both physically in the parks where they come, and also from an emotional standpoint. utensils. Bauer, standing next to me, asked a gentleman if he’d like a smoothie while he waited.

There was a large cooler filled with yogurt and fresh berries, a refreshing treat as people stood in line for the food.

canned foods or meats for the freezer, preparing and cooking meals, or volunteering at the park.

Bauer is grateful for any amount of help. She worries about burnout if volunteers The gentleman said he didn’t commit to too much. “We have want one because he had been people that are going to two drinking. Bauer instantly replied, parks, three parks per week—and “Oh, this is loaded with organic they’re typically bringing food,” berries. You’ll want to get your she says. “This core group of antioxidants!” and they both people is not only cooking, but laughed. they're serving and they're picking up afterward.

Although the meals are free, Bauer says they get occasional “I hate to see people get donations from the diners. “If burned out on this, it has to bring they want to make a donation or you joy. And when you come to they want to give us something, the point where you feel like it's a we will accept it because that is full-time job and it's draining them giving back. And that's you, then it's not fun. People feel something that makes them like if they cook the food they contributors and makes them feel have to also volunteer at the park.

We just need more people good. cooking, or donating quality “We have somebody at the ingredients,” Bauer says.

KCKS Park who eats with us every Saturday after he gets off Find Free Hot Soup on work at Krispy Kreme. He brings Facebook to donate food items, five or six dozen donuts with him prepare meals, or serve at one of every week—every single week. the weekly picnics with friends.

So I always go down the line with the donuts and that becomes a communication piece too.

Jill Dutton is the Because people who come to the creator and publisher park for the first time, one of the of Evolving first interactions is someone Magazine. Also a coming down the line offering travel writer, you can you a Krispy Kreme donut.” follow Jill’s travels at Volunteers are the heart of this www.USAbyRail.blog. endeavor to make a small dent in Find her travel guide, food insecurity. There’s a way to “Best of Kansas City: 3-Day Itinerary” help no matter the level of on Amazon or through the publisher commitment you’d like to exert— at Unanchor.com. whether buying and dropping off

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12 Feature

The Practice of Eating Well for Transformational Wellness

BY JOANNA BROWN

I

work with clients who almost universally ask me the same question, “What should I be eating to live my healthiest life?” Often, when we begin to work together and look closely at the foods they eat in a day, I find that What they eat is not the issue.

Instead, it is How they eat that is the source of their digestion issues, poor nutrition, low energy, and difficult weight loss. The art of eating well or “mindful eating” can be one of the simplest and most effective ways to eat better.

It is unfortunate that few people take the time to enjoy and connect with the foods they eat.

Twenty-four lifestyles are spent on the run, while eating has been relegated to a mundane chore that is done while driving, working at the computer, or sitting in front of the television.

Many people can survive on fast-food, drive-through meals and snacks. Many will not even remember what they had for breakfast, which is often eaten standing up as they prepare to rush out the door. Supper is eaten while scrolling through social media feeds, and the tradition of eating at the family dinner table is now gone for many. This rushed, distracted eating significantly affects how food is digested, absorbed, and assimilated and how waste and toxins are removed from the body.

This is where the art of eating well comes in – and it plays a major role in vitality and longevity.

What is meant by mindful eating?

Mindful eating is eating with minimal distractions. Put another way, it is simply eating with intention and attention. Sounds too simple right? But how many of us take the time to chew our food the recommended 30-35 times before we swallow to properly breakdown the foods for optimal nutrient absorption? The average person only chews two to five times before swallowing, which puts greater strain on the gastrointestinal system.

There are two aspects to mindful eating. The first is eating to take care of yourself, and the second is eating to experience the

rate from eating to help your body enter a rest-and-digest (parasympathetic) stage.

Enjoy your meal! Get back to having a great relationship with food. Enjoy each bite to increase pleasure in our day.

Some benefits of being mindful of both What and How you eat include:

goodness of the food.

The human body’s self-care is built with two systems – sympathetic and parasympathetic. The former is responsible for the fightor-flight response that the body needs to face danger. This includes higher blood flow to the muscles and heightened sensory stimulation. The parasympathetic system, designed to make the body relax and repair, involves optimizing digestion and balancing the body’s chemical reactions.

Work deadlines, aggressive drivers, financial pressures, and family quarrels are just a few of the modern challenges that induce some form of fight-or-flight response. Constant daily pressures have led to people living in fightor-flight mode perpetually. This unrelenting stress disrupts the rest-and-digest process.

Distractions tend to cause the eater rush through their food as quickly as possible, biting larger chunks of food and chewing less thoroughly. Digesting larger chunks is harder, which causes problems with bloating and indigestion. Additionally, those that put the effort, time, and money into eating local, organic, and high -quality foods yet still eat while distracted are not really absorbing all the nutrition they think they are. I have worked with athletes who were eating the best-quality foods and were physically active, yet bloodwork showed they were still deficient in several essential vitamins and minerals. The miss-

Different relationship to food. You will not think of eating as a distraction or way of managing your stress.

Better emotional management. Proper eating habits support improved emotional health, and stopping to rest, eat and digest food gives the body time to repair physically and balance stress and relaxation hormones.

Improved timing. You will know when to eat and when you have had enough. This avoids common indigestion problems and discomfort.

Better overall health. Food is essential to improved health.

By better addressing your body’s nutritional needs, you build improved immunity against common ailments.

ing piece to their health puzzle was How they were eating.

Eating mindfully and looking forward to enjoying food will help make you more deliberate about What you eat. You will find that you take more time to go through menus and recipes to experiment with different foods and just enjoy eating for the fun that it is. Taking time to notice the taste and texture of food can help you reconnect with the whole experience of taking care of yourself nutritionally.

Getting started is simple. Here are five eating-well practices that are useful in developing mindful Not sure where to start? Having eating habits: a discussion with your nutritionist can go a long way toward improvEat in a calm environment. ing your eating habits. They can Try not to eat in your car, put advise on your caloric needs and away electronics, and sit at the create a diet plan that will ensure dinner table instead of on the you enjoy food while getting maxicouch. mum benefits.

Chew your food. When you slow down, you can be more conscious of chewing your food to reduce indigestion, bloating, and other gastrointestinal issues Take breaks between bites.

Put your fork down between bites. This can be a conscious Joanna Brown is the owner of cue for you to take time to truly Rejoice Nutrition & Wellness, a savor the flavors of your meal and connect to What you eat for holistic lifestyle company that seeks both enhanced health and eatto create global awareness about ing pleasure. the direct connection between our Be selective with your dinfood and our health, and to ensure ner conversation. Try to diseveryone has the information and cuss only positive topics around resources they require to live their the dinner table. Leave finances best life, and to rejoice everyday in or To-Do conversations sepathe most vibrant body possible!

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Spiritual Horoscope 13

August Horoscope Leo (July 23 – Aug. 22) Happy birthday, Leo! It’s a great time of abundance and joy! If you’re not in the financial flow, read books on spirituality and money. Meditate on being open to the divine energy that money represents. Also, have an advisor or trusted friend look at your budget or spending habits. There’s a way to pay all your bills and debts while still having funds to enjoy yourself. . . Don’t be too proud to ask for guidance! If you’re not feeling joyous, focus on gratitude. Make lists, both written and in your mind.

“Brainwash” yourself to see the bright side, and even more blessings will find you!

Virgo (Aug. 23 – Sept. 22) You might be starting a new relationship, or having a renewal in a current one. As Mercury turns direct, meditate to release limiting ideas around partnership. Let go of old hurts and disappointments, while keeping the wisdom you’ve gathered from previous connections. You can even let go of old patterns absorbed from parents or family. It’s great to open your heart to fully love another, but also let love flow toward yourself! Break the selfcriticism habit and trust you are lovable.

Libra (Sept. 23 – Oct. 22) Don’t give up on healing longstanding issues! August provides breakthroughs and insights.

Stick with your meditations. Also keep your mind open and relaxed throughout the day, rather than trying hard to figure things out, worry, or get discouraged. In fact, by focusing on having fun and being playful, you’ll open doors for more healing energy to flow in. Be grateful for as much as you can, even if you don't feel it. Your “gratitude muscle” will get stronger as you exercise it.

Within weeks your capacity for happiness will improve immensely!

Scorpio (Oct. 23 – Nov. 21) There can be major shifts in relationships. You can meet a new person who is exciting, yet challenging in some way. If partnered, you can become aware of resistance to closeness.

Meditation reveals fears so you don’t need to cover them with defensiveness or a “lone wolf” persona. At work, you can really get ahead in an exciting way!

There can be a new position,

higher pay, or a cool project.

Communication-wise, be aware of sharpness that keeps people at bay — and even notice disparaging self-talk. It is safe to be vulnerable, so open your heart to love from others, the Universe and also from yourself!

Sagittarius (Nov. 22 – Dec. 21) Jupiter, your ruling planet, moves directly! Before you expand excitedly, make sure to clear up financial issues. Pay off debts. Create a savings. Have a healthy budget that pays bills but allows for fun. If work’s been boring, new job options come around. You’ll feel truly appreciated and able to be creative! In your spiritual life, explore new types of yoga, meditation, or church/worship.

Make sure the style is vibrant and interesting so you’ll stick with it. Relationship issues get better! You can start a new connection, or even get back together with an old partner if you’re both ready to see each other with fresh eyes and mind.

Capricorn (Dec. 22 – Jan. 19) Like Scorpio pals, you can get emotionally cool as relationships get closer. Observe this tendency in meditation with compassion rather than judgement. This’ll help you communicate your inner dynamic with a partner without the burden of selfshame. If you’ve worked on your “stuff,” you might be with a distancer. If one is unwilling to see the pattern he/she has set up, ponder if you want to be in a situation where you feel rejected often. Surround yourself with open-hearted people, so you remember your lovability!

Aquarius (Jan. 20 – Feb. 18) Yours is the sign of brilliance, but you can also be obsessive.

Meditation brings breakthroughs about the roots of anxiety, hyper-vigilance, or chronic worry. If your mind is restless, be kind to yourself. Just breathe and repeat, “I love you.”

You might need to forgive a specific traumatic event, a certain person, or a family pattern. You’ll have new freedom to connect deeply with others with a wise and trusting innocence. Interestingly, you might also attract a bunch of money as abundance flows in new avenues!

Pisces (Feb. 19 – March 20) You’ll have an awesome job breakthrough you’ve been waiting for! Even if things looked bleak, suddenly you’ll feel lucky or “in the flow.” You can start a new business partnership that really clicks. You’ll even have the courage to make health changes that shift your energy level right away. An area of challenge can be disciplining kids, or even dealing with boundaries in romantic partnerships. You’ve been too lax with things that brother you, and now you want to blow up.

Meditate before confronting, and keep your cool as you communicate.

Aries (March 21 – April 19) If having power struggles at work, with parents, or in your partnership, things can resolve this month. But don’t just confront people without meditating. Quiet reflection gives genius answers to the issues, and even specific time to approach. You’ll know exactly what to say to solve the problem and not make the other person angry. Within yourself you can have healing of an addiction, especially with food or with negative emotional patterns. A great stress remedy is playing sports, laughing, or getting a massage. It can also be empowering and hopeful to plan a dream trip. Even if you don’t have the funds yet, the idea will expand your spirit!

Taurus (April 20 – May 20) Uranus turns retrograde in your sign and asks you to evaluate changes you’re making in your life. Uranus is about

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authenticity, inner revolution, and living from your soul.

Meditate and reflect on what areas are in or out of alignment with your integrity. They can be about health, finances, intimate partnerships, family, or your spiritual path. Have the courage to keep moving in the direction that brings greatest joy and peace of mind, even if it’s challenging!

Gemini (May 21 – June 20) You can be starting a new relationship or making good strides at healing a current one.

Make sure you don’t “overconnect” and then have a desire to pull away to “balance out” the intimacy. Try to stay steady and moderate. This can be a solid partnership, so you don’t need to rush it. Also, have a trusted friend or an advisor help you with debt or financial planning.

Meditate to release selfjudgement in areas of money as well as in close relationships.

You’re making great progress in these areas, so praise yourself!

Cancer (June 21 – July 22) It’s vital for you to have a meditation practice, or some way that you build your intuition and come to trust your inner voice.

Friends, family, and partners shift in their emotions and in their opinions about you. Having your own centerpoint really steadies you. People can vacillate all they want, but you can be the lighthouse in the storm. Shine your light of truth to guide yourself and inspire others. Use positive affirmations on a regular basis to boost selfesteem even higher. You can have great news about money this month!

Aluna Michaels is a secondgeneration astrologer. She also holds a Masters in Spiritual Counseling and has been teaching and consulting for more than three decades. Her book “Spiritual Gifts of the 12 Astrological Signs” is now on Amazon in Kindle version and as an E-book on her website. Aluna is available for appointments in her home, by phone or Skype. Call (727) 239-7179 (no texting please), or text (248) 583-1663 or visit www.alunamichaels.com

RESOURCE DIRECTORY 14

ALTERNATIVE HEALING

EDUCATION CORE STAR ENERGY HEALING SCHOOL Classes and individual sessions in energy healing and meditation. NCBTMB approved courses. CoreStarEnergyHealing.com

INTUITIVE ENERGY COACHING Intuitive Life Sessions & Wellness Retreats with Master Practitioner Cathleen Miller. Limited Time New Clients Book 30 Get 30 FREE @ www.IntuitiveLifestyleSuccess.com KELLY MURPHY-BOULÉ — Certified Hypnotherapist, Healing Touch Energy, Intuitive Readings, Holistic Nutrition, Young Living Essential Oils. 913-634-7553 www.hypnokelly.com ROBIN STINE, MS ED-CERTIFIED PROFESSIONAL CUDDLIST, Therapeutic Cuddling reduces stress, anxiety, depression, touch deprivation, & chronic pain.

904–252–9911 Cuddlist.com/Robin

CENTERED SPIRIT - Traditional Maya Medicine • Acupuncture • Energy Healing • Massage Kundalini Yoga & Wellness classes • Tea Room & Apothecary 816.225.9393 centeredspirit.com

TRINA RICE, OTR/L, MBE., CF HARMONY THERAPEUTICS, LLC Get your happy on! Consciousness Coach & Energetic Bodywork, Access Bars, Fascial/Cranial, Pediatric OT trinarice.com 913-593-7827 CBD PRODUCTS

Dennis Vater, independent distributor for HempWorx— high-quality, full line of CBD products. Independently tested for purity. www.HempWorx.com/ Orion. Distributors Wanted.

ENTERTAINMENT KAREN ELISE - PSYCHIC ENTERTAINER & COACH Tarot / astrology corporate / private events Fun for weddings, birthdays & graduations.

913-636-9502 www.KarenElise.com

GIFTS & DECOR SWORDS & MORE A great shop for meaningful gifts like Candles, Fairies, Swords, Crystals, and more to meet your Holistic & Metaphysical needs. 123 S Mur-Len Olathe, KS 66062 913-782-4244

INTUITION TRAINING PROGRAMS for Personal Transformation & Professional Certification via Tele-course and in Santa Fe, NM. Chantal Fidanza (505) 438-1074 www.YourDivineLight.biz

GEMINI. SheilaLaureen has created a healing center & store specializing in tools & practices for health and wellness through Self Love and education. 5807A Merriam Drive, Merriam Gemini77@gmail.com

HYPNOSIS

SHAMANISM

NEW DAY HYPNOTHERAPY, LLC Carol Henderson, CH. Stress, Fears, Stop Smoking, Lose Weight, Grief & more. www.newdayhypno.com 913-908-6907 HYPNOSIS KC, Cecilia Bardales Get help with past life regression, stress management, baby bonding, and more. www.HypnosisKC.com 913-703-7721

SANCTIONED TEACHERS of Pachakuti Mesa Tradition, offering shamanic healing, education, and sacred ceremony. 913-602-1529 www.lodgeofthepeople.com

NUTRITION & WELLNESS

DEDICATED to providing Shamanic and Native Teachings with a Monthly Inipi (Sweat Lodge), Women’s Retreats, Weekend Retreats and much more!

SacredHeartsHealingCenter.com SPIRITUAL GROWTH

NUTRITION CONSULTANT JACKIE CALDWELL HHC, BS Jackie works with you to restore digestive health by eating a grain free diet. Contact Jackie at 913-980 -5605 www.grainfreewellness.com

DEENA WHITE, Master Usui/Karuna Reiki practitioner specializing in chakra clearing, aura cleansing, color/crystal therapy and intuitive messages.

816-877-7658, Parkville location http://eklectikreiki.vpweb.com

KIRSTEN HARWICK MILLS, CHt, CAT Akashic Readings, Certified Hypnotherapist, Advanced Akashic Teacher, and Past Life Regression. In office or remote. kirsten@silentsynergy.com, 913-370-7007 silentsynergy.com

RETAIL

GLOBAL The Mental Wellness Company.

Body. Brain. Biome. The wholistic solution to a healthier you. Stacy and Alison (816) 868-2415 www.amare.com/10065

REV. STEPHANIE RED FEATHER, MS SHAMANIC INTUITIVE HEALER, COACH & FACILITATOR Feminine mysteries, energy therapies, Priestess Process, initiations, shadow work, speaking 913-515-3271, redfeatherconnections.com

AMARE

PETS

N2PAWS—Harmony & Balance for your animal companion with TTouch, Reiki, Doga, & Essential Oils (specializing in recovery, senior, & hospice) n2paws.com PET CANCER COACHING.com Mark Zwick, BA, MRC, RN/EFT, LLC Helping families PREVENT, CARE for, & COPE with, their sick beloved pets with cancer. 888 – 247 – 6442 VK ANIMAL COMMUNICATION AND ENERGY THERAPY Understanding & relief for challenges such as new to family, relationships, trauma & behavior; references vkanimalcommunication.com PSYCHICS JAMIE COLLINS, Psychic medium, Akashic records readings & medical intuitive. Receive messages from loved ones in spirit. jamie@spiritspeakerkc.com 816-824-2352 ~ www.spiritspeakerkc.com

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WELLNESS The Riordan Clinic has over 40 years of experience integrating lifestyle and nutrition to help you find the underlying causes of your illness.

6300 W 143rd Street, Ste #205, Overland Park 913.745.4757 www.RiordanClinic.org ANU AESTHETICS AND OPTIMAL WELLNESS, located in KC North

under Dr. Cristyn Watkins, offers you the ultimate experience in Wellness Medicine and Aesthetics since 2011. anuaesthetics.com YOGA THE YOGA STUDIO 10400 W. 103rd, #14, Overland Park. All levels, teacher’s training and new flow classes 913 492 9594 www.theyogastudio.com YOGA PATCH19 instructors, 60 wkly classes, all levels. Pay What You Can + $5 classes available. Event Space Rentals + Classes/Workshops Galore.

YogaPatch.com; 816-268-4660 Kelly Crowe, Ayurvedic Yoga and Pelvic Floor Yoga Specialist, aids women in connecting to their bodies in dynamic ways. 816-582-4583 www.homeholistic.com

AUGUST 1 WILDWOMAN: Have you registered yet? The magic of the WildWoman is alive you! Come play with us: www.wildwomanexperien ce.com AUGUST 16 MOON LODGE Let us celebrate what we have received and release what we no longer need. We will have supportive council, fire release and celebration dance. 7 p.m. 10 p.m. Sparrows Lodge 50 NE 61st St. Apt. 1A Gladstone, MO 64118 Led by Mesa Carrier Etoile Abet Flemons. RSVP 816-729-6793 call or text

913-526-6556.

TEMPLE BUDDHIST karen@karenharrison.net ww CENTER HALF-DAY w.karenharrison.net.

MEDITATION RETREAT Last Saturday of each month SEPTEMBER 20-22 9am-1pm. http:// WILDWOMAN: www.facebook.com/ A profound gathering of templebuddhistcenter for women, led by Laura Wolf, details designed to activate your WILD essence and REIKI CIRCLE AT nourish your OVERLAND PARK soul. www.wildwomanexperie Full Soul Studio, 4518 W. nce.com 107th St. 2nd and 4th Mondays 7-9 p.m. Love ONGOING offering. All Welcome. Receive a Reiki treatment. For Flier THURSDAYS email MISSION MARKET karen@karenharrison.net Live music, vendors, food 913-526-6556 trucks. Visit Into The Mystic for 10% off. 5727 Johnson Dr, SERENITY PAUSE™ Mission, KS 66202 MEDITATION 913-766-9906 7 DAYS A WEEK - 365 DAYS A YEAR KANSAS CITY MUFON 12:10-12:40pm and 5:30meetings are held on the 6pm, Myrtle Fillmore second Monday of the month.

We study UFOs, extraterrestrials, crop circles, and related subjects. Info at www.missourimufon.org.

AUGUST 21 HEARTLAND AYLLU LINK-UP Join us for "What will be your legacy" month. We will create a medicine piece to hold the energy of your legacy. 7 p.m. 10 p.m. Mission Kansas. Led by Mesa Carriers Yeshe Chodron and Joseph Scott. RSVP 785979-0300 text, to receive ENERGY HEALING address SESSIONS FOR CANCER PATIENTS AND SEPTEMBER 7 & 8 VETERANS KC HOLISTIC

By Appointment. The Kansas WELLNESS FAIR City Healing Project provides New Holistic Health & energy healing sessions for Wellness Event!! Products to cancer patients and veterans. buy and services available.

Our clients have been FREE workshops every hour. experiencing a reduction of Abdallah Shrine Center 5300 their stress, anxiety and pain Metcalf, OP, KS Sat 10 a.m.- 8 levels. These sessions are p.m. Sun 11 a.m.- 6 p.m. FB provided at NO COST to the @kcholisticwellnessfair client. Contact John Hoefer at 816-718-6358 for details.

SEPTEMBER 14-15 KansasCityHealingProject.org USUI/HOLY FIRE REIKI I & II TEMPLE BUDDHIST Learn energy healing skills for CENTER SUNDAY yourself and others. Intro to MEDITATION SERVICE essential oils included. 9am – 9am and10:30am, all are 6:30pm, $380 with early welcome, childcare available. deposit. CEs for massage http://www.facebook.com/ therapists and health templebuddhistcenter for professionals. Karen Harrison, details Licensed Reiki Master with International Center for Reiki Training, Leawood, KS.

Chapel, Includes instruction and discussion. www.unitytemple.com UNITY CHURCH OF O.P. 10 a.m. Sundays at Abdallah Shrine Temple, 5300 Metcalf www.UCOP.org 913-6491750 CORE STAR SPECIAL CLINIC OFFER Two Core Star Graduates who are working on an Advanced Practitioner designation each need to perform 50 additional energy healing sessions. Special price of $20 per session. Core Star Office 7700 Shawnee Mission Pkwy, Suite 320, Overland Park, KS 66202.

Sign up on our web site CoreStarEnergyHealing.com

Evolving Magazine Presents...

Conscious Living Festival FREE health and wellness fair Holistic health vendors Free workshops every hour Watch for the program of events in the

September Evolving Magazine

October 5, 2019, 11a.m.-5 p.m.

Our 10th year providing this FREE event at Unity Temple on the Plaza 707 W. 47th St., KCMO Accepting vendor applications until August 10: jill@evolvingmagazine.com to apply.

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