Summer 2019: Green Child Magazine

Summer 2019

BEAT SUMMER BOREDOM Educational (and fun!) activities for the kids

A health & family focused digital publication & community

Eco Friendly Summer Parties Author Kate Northrup Talks:

THE PERKS OF DOING LESS

Swim Safety

HOW TO MINIMIZE CHLORINE EXPOSURE

Eat the Rainbow Recipes

Publisher & Editor in Chief Amity Hook-Sopko Creative Team Kaitlyn Kirby Tamara Hackett Copy Editor Megan McCoy Dellecese Cover Photography Leslie Kerrigan Contributors Peggy O’Mara Cai Dixon Carolina King Susie Lyons Mellisa Dormoy Roland Magyar Lauren Urbanek Media and Other Inquiries media@greenchildmagazine.com

Green Child is owned and published electronically by Fresh Green Media, LLC. All rights reserved.

No part of this publication may be reproduced or distributed without written permission of the publisher.

10 ECO FAB

Our favorite sustainable picks

for the summer

12 LOOK LISTEN READ

Add these to your list of summer

reads and apps

14 WELCOMING SUMMER

Fun ways to celebrate the season 16 10 HOME REMEDIES

FOR BEE STINGS 20 CURB NEGATIVE SELF-

TALK WITH THIS THREE

LETTER WORD 24 NAPTIME ACTIVISM

Peggy O’Mara shares how to find

things you can do, no matter the age of your child

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28 HOW TO REDUCE

PLASTIC WASTE 30 RESTING IN THE PACE

OF MOTHER EARTH

Best-selling author Kate Northrup

talks the benefits of doing less

36 CHILDREN: THE VOICE

OF THE EARTH

Roland Magyar explains how we can learn from the Earth’s imper

sonator, our children

38 HOW TO MINIMIZE

CHLORINE EXPOSURE

WHILE SWIMMING 40 5 EDUCATIONAL

SUMMER ACTIVITIES

FOR KIDS 42 HOW TO THROW ECO-FRIENDLY

SUMMER PARTIES 44 CONSCIOUS KITCHEN

Summer recipes that include a

rainbow of fruits and vegetables

54 SUMMER ENERGY

EFFICIENCY TIPS 56 GUIDED MEDITATION

This relaxing script reflects on kindness and helpfulness

Editors’ Letter No matter where you are along your parenting journey, I’m sure you have known that moment when you found your community.

I experienced that knowing in the early 2000’s when I picked up a copy of Mothering Magazine. The first thing I read was Peggy O’Mara’s column, “A Quiet Place,” and it felt like coming home. Her words held more wisdom, conviction, Reach Green Child’s Executive Editor and compassion than I’d ever read in a parenting book or editor@greenchildmagazine.com magazine. She made me feel empowered and confident in my alternative parenting choices. (And boy, were they about to get even more alternative!)

As Green Child nears its 10th year of publishing, I find myself ever more grateful for the community we’ve gathered along the way. While I wasn’t here for the start of the magazine, I’ve spent the last seven years learning from and feeling continually inspired by the amazing voices we share and learn from in the natural parenting realm.

Our goal is to be a vessel for the messages of people who have important things to say and aren’t afraid to say them. And let me tell you - I’ve had my eye on some of those people for quite a while! So, I’m overjoyed to tell you that my hero, mentor, and friend Peggy O’Mara will be sharing her wisdom with us in a new column called Naptime Activism.

We’re so excited to add her voice to our outstanding contributors and provide another opportunity broaden your perspective and help you feel supported and equipped to be the parent you want to be.

Amity

Amity Hook-Sopko Publisher & Editor-in-Chief

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NATURAL GLOW A summer glow you won’t regret in 10 years. 100% Pure’s natural bronzer uses pigments from cocoa, coffee, tomato, and berries to give skin a warm, sun-kissed glow without parabens and harmful chemicals.

HANDMADE IN THE SHADE Sturdy and sustainable, these bamboo sunglasses might just be your new fave summer accessory. Handmade from natural bamboo, these sunglasses feature polarized lenses for ultimate eye protection. And they’re super comfortable to wear!

BEACH BLANKET BLISS Beach day, baseball game, or picnic in the backyard... this soft, super absorbent microfiber blanket will be your gorgeous go-to for all your summer functions.

A DAY AT THE BEACH Your period is a breeze (for you and the planet) all summer long with the new menstrual cup from Saalt and Put A Cup In It. This safe, reusable silicone cup collects as much as four tampons, so you can wear it for up to 12 hours before emptying.

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Look Listen Read A IS FOR ARTICHOKE: A FOODIE ALPHABET FROM ARTICHOKE TO ZEST

by America’s Test Kitchen Kids Reading is always great. But reading that makes kids more likely to grow up choosing healthy foods and understanding how to cook? That’s education plus practical life skills. From artichokes to ganache and from oven to zest, this little board book is a whimsical and informative introduction to words and kitchen concepts. Enjoy it with your favorite little foodie!

STORIES FOR BOYS WHO DARE TO BE DIFFERENT

by Ben Brooks, illustrated by Quinton Wintor Bill Gates was once told that nobody would buy a home computer. Harry Potter star Daniel Radcliffe grew up with a coordination disorder. In Stories for Boys Who Dare to Be Different, kids can learn about 75 people (Salvador Dali, Beethoven, Barack Obama, Ai Weiwei, Jesse Owens) who were once considered “weird” by others but went on to accomplish big things.

101 WAYS TO GO ZERO WASTE

by Kathryn Kellog If zero waste stresses you out, this book is for you. If you’d rather go medium or low waste instead of zero, this book is still for you. Kathryn Kellog takes a culprit like plastic wrap and gives you practical ways to avoid using it. Simply flip through the book and choose a handful of steps that work with your lifestyle and implement them. Kathryn’s approach is easy and encouraging, don’t be surprised if you end up reducing even more than you thought you could.

YOUR PREGNANCY WEEK BY WEEK

by Peggy O’Mara Peggy O’Mara has been a trailblazer in pregnancy, birth, breastfeeding, and mothering for 40 years. In this 44-week reading companion, you’ll find inspirational pieces with suggestions for feeding and nurturing yourself, movement and exercise, and sustaining your spirit. During such a changing and uncertain time, there’s truly no voice we’d like to have reassuring us along the way - than Peggy’s.

THE LIBBY APP

Libby is the newest version of Overdrive’s public library access app. By connecting your library card to the app, you can access thousands of ebooks, audiobooks, graphic novels and more - right through your mobile device. You’ll find everything from the latest fiction to the classics and how-to books to specialty cookbooks. You can sync books across devices and change font size or audio playback speed.

THE GIFT OF A HAPPY MOTHER

by Rebecca Eanes “Most of us are overdosing on guilt.” It’s hard to be a happy mother when you’re so busy trying to be the perfect mother. Through research and the stories of other moms’ experiences (and her own) Rebecca Eanes goes beyond the usual advice about finding balance and not sweating the small stuff to share practical advice on enjoying your mothering journey. Her approach to dismantling the joy stealers in your life is a gift of compassion to yourself and your family.

WELCOMING SUMMER The first day of Summer is June 21st. The summer solstice, or midsummer, is a wonderful opportunity to celebrate and learn about the warmest season with our families. photo by Leslie Kerrigan

PLAY THE “HOW TALL IS MY SHADOW” GAME

At noon on June 21st, measure from your child’s toe to the top of her shadow.

Have her measure your shadow, too. As you gather data on all four holidays, you can ask your child to guess which shadow was longest. Discuss the changing angles of the sun or read about our solar system and the Earth’s seasons.

ENJOY SUN FOODS

Children of all ages can help choose, prepare, and eat foods and beverages that remind us of the sun. Think shades of orange, red, and yellow, as well as foods that can be circular in shape: oranges, pineapples, grapefruits, pancakes, fried eggs, sun- or flower-frosted cupcakes, brightly-colored juice or punch, and so on.

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MAKE FLORAL CROWNS OR GARLAND

Make real flower crowns to wear at your solstice celebration. Bring flowers or beautiful greenery into your home.

Draw or paint a tree, leaf, or flower in its full summer glory.

BUILD A CAMPFIRE

Bonfires and fireworks are summer solstice traditions in many countries. It’s the perfect excuse to make s’mores and enjoy the warm evening.

MAKE A SUNDIAL

Constructing a sundial is an engaging way to learn about how our days and seasons work. All you need is 12 rocks (or seashells) and a stick.

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HOME REMEDIES FOR BEE STINGS (AND WASPS)

When you or a loved one is stung by a bee, the first step is to remove the stinger with a pair of tweezers. If no tweezers are available, take a stiff card (like a credit/debit card) and firmly slide the edge over the bee sting. Always avoid pressing the stinger deeper into the skin.

BAKING SODA

10 HOME REMEDIES FOR

BEE STINGS

by Susie Lyons Bee and wasp season can present a problem for people like me who are seriously allergic to wasp stings. Most people respond very well to home remedies for bee stings.

Even though I’m allergic, I don’t kill bees.

Our ecosystem and food supply depend on bees, and you’re less likely to get stung if you just mind your own business or calmly avoid the bee.

Here are ten of the most popular home remedies to keep in your natural first aid kit just in case you have a run in with one of our winged friends this summer.

Make a thick paste of water and baking soda (ideally aluminum free baking soda).

Apply it directly to the sting and let it dry. The alkaline properties of the baking soda will reduce the swelling and irritation.

APPLE CIDER VINEGAR

I really haven’t found too many things ACV doesn’t help with.

Pour a little bee sting vinegar straight from the bottle onto the sting. The acidity in the apple cider vinegar can help neutralize the toxins and ease the swelling and pain. Make sure you keep raw apple cider vinegar in your pantry, it’s much more effective than the processed vinegar.

RAW HONEY

Honey is one of the crazier home remedies for bee stings, but it’s been used for centuries for just that. Raw honey is loaded with antibacterial, antimicrobial and anti-inflammatory properties so it really does make sense to

put a little honey on the sting to reduce the swelling and the pain. Leave it on for at least 30 minutes before you wash it off. Repeat it as needed.

BASIL

Not only great for seasoning food, it has anti-inflammatory properties that make it great for taking the swelling and irritation out of a bee sting. Take a handful of basil leaves and crush them up until you get a paste. Place the paste directly on the sting. Leave it on there for about 30 minutes before you rinse it off, gently, with warm water. You can repeat as needed.

CALENDULA

Calendula is one plant every garden should have. It not only produces beautiful bright flowers but it’s loaded with anti-inflammatory, antibacterial, anti-fungal and antiseptic properties. I keep calendula salve handy all the time but if you don’t have some on hand, you can make a calendula compress to apply directly to the sting. Just pick some of your calendula flowers (at least a good handful) and place them in a pan with some filtered water. Bring the water to boil and let it simmer for about 15 minutes. Allow it to cool, soak a clean cloth in the water and apply it directly to the sting. Repeat 3 or 4 times a day as needed.

ONION

Lesser known home remedies for bee stings, onions contain enzymes that draw out fluids and help relieve the swelling and irritation of the sting. Just take a slice of fresh onion and apply it directly to the sting and hold it there for a few minutes. Repeat as needed.

PAPAYA

Papaya contains “papain”, an enzyme that helps with digestion, helps break down the venom in bee stings and has antiseptic properties. It’s great for applying directly to stings and burns and other skin wounds. Just mash a slice of papaya and apply it as a paste to the sting or you can just hold the slice of papaya on the sting.

PLAINTAIN LEAF

Not the tiny bananas, but the “weed” that grows just about anywhere. The tannins in the plantain leaves are great for wounds and are famous for stopping bleeding. This is a really quick treatment for bee stings because all you have to do is pick a plantain leaf from your yard, chew it up and make a paste, and apply it directly to the bee sting.

LAVENDER ESSENTIAL OIL

If you are only going to invest in one essential oil, get a good bottle of pure lavender essential oil. It has enough uses to post on every day for a year and not cover them all. Lavender essential oil has properties that will neutralize the venom, reduce the swelling, relieve the pain and help to calm the person who was stung. You can apply it directly to the sting without diluting it, just one drop should be plenty, and you can apply it as needed.

TURMERIC

Turmeric has been used in India for centuries to not only season food but for its anti-inflammatory, antiseptic, and antibacterial properties. You can buy organic dried turmeric powder online or in the spice aisle and keep it on hand. Make a paste from turmeric powder and filtered water (a thick paste, not runny) and apply it to the sting. Let it stay on there for about 30 minutes, then rinse gently with warm water.

You can reapply it as needed every 3 or 4 hours.

POSITIVE PARENTING

CURB NEGATIVE SELF-TALK WITH THIS 3-LETTER WORD

BY CAROLINA KING

mamainstincts.com “I can’t do this.”

“This is so hard!”

“I don’t know how to do this.”

These are common words children say when they’re learning a new task that might be difficult for them. At times, they might get so frustrated they give up.

If this has happened to you, you are not alone. Negative self-talk is as common in children as it is in adults. But there’s a simple three-letter word that can help turn your child’s attitude around, and it can help them believe in themselves again... in their capacity to learn a new task and master it.

Negative self-talk is as common in children as it is in adults.

This three-letter word has changed our lives.

It has taken my children from frustration over not being able to do something to realizing that they can if they keep on trying and have a little patience.

The word is YET.

How many times in your life did you want to do something new, and you set your mind to it and you figured it out? By using the word “yet” we can teach our children to do exactly this - to be resilient from the time they are toddlers.

FROM NEGATIVE SELF-TALK TO POSITIVE SELF-TALK We talk to ourselves every single day whether we realize it or not. If we start paying close attention to our thoughts, we start realizing how many of the thoughts we have about ourselves are negative. They say we are our own worst critics, and I tend to agree. I have criticized myself more than anybody else criticizes me and even knowing this, I still strive to reach perfection when I know perfection doesn’t exist.

But I am an adult, and I know I can work on this. Children do not know this so the best thing we can do for them is guide them on how to take their frustration and turn it into something positive.

HOW TO BREAK THE CYCLE OF NEGATIVE SELF-TALK IN CHILDREN I have noticed many kids, including my own, engaging in negative self-talk. My daughter will be doing something that she’s never done in her life and then she’ll get upset and tell me, “I’m not good at this.”

When my children get into this negative cycle I use the word “yet” to take them from negative to positive.

The reason “yet” is helpful is because you’re not dismissing your child’s feelings. Many times when a person is upset they are not ready to hear encouraging words. They are frustrated and possibly ready to give up. That’s why you’ve probably found yourself encouraging your child when they feel like giving up, only for them to dismiss you.

The power behind the word “yet” is that it helps you connect with your child.

When you acknowledge how your children are feeling they are more willing to listen to you. That’s why when you use the word “yet” you should simply add it to the end of your child’s statement.

Let’s say your child is trying to stay inside the lines while coloring a picture and gets frustrated. They yell: “I’m not good at this.” You take those words they’re using

and rephrase it using yet: “I am not good at this YET” or “ I can’t do this YET.” You can even add some words like, “Let’s figure it out together” or “Would you like me to help you?”

After saying the same phrase back to them with the added word “yet”, you can remind your child that some things take a lot of practice. Use real life examples to remind them that we all had to learn how to do the things we do. For example, my girls love live performances so when we attend events like Disney on Ice I mention during the show that the performers practiced a lot in order to put on this show for us. I tell my kids that these people have been practicing everything we’re seeing on stage for months and possibly years. And that they are able to do this because they kept on trying until they got it right, until they figured it out.

When your child starts having negative self-talk you can add “yet” to whatever it is they’re saying and use these examples from their own lives as reminders that they just need more practice.

You can even use examples from his own life. Remind him that he didn’t know how to ride a bike but he was able to learn because he kept on trying. This teaches your child to have patience, to be resilient, and to believe in his own potential. It also encourages realistic expectations.

Nobody knows how to do anything the

first time they do it and there’s nothing wrong with that. We simply don’t know how to do it “yet”.

This trick works even better if you prac-

tice it on a regular basis! You will notice that your child eventually starts using “yet” on her own. And you might even find yourself using too when you’re frustrated.

5 WAYS TO TURN NEGATIVE SELF-TALK INTO A POSITIVE INNER VOICE STAY CALM AND USE A SOFT VOICE

LET THEM LEAD

Your child needs your support and to connect with you right now.

Help your child if needed, but make sure he’s in the lead and not you. You want him to believe he can solve his own problems.

REPEAT WHAT THEY SAID AND ADD YET AT THE END

BE ENCOURAGING

This is an important step toward acknowledging how your child feels. If he needs to walk away from the activity because he’s upset, allow him the space to do so. Once he has calmed down you can continue with the following steps.

REASSURE THEM Remind your child that she doesn’t know how to do this yet, but she will. She just needs more practice or to try different ways of doing it but she will figure it out.

Use an example if it comes to mind so your child can remember that they have been in this situation before and they have figured it out.

Once your child feels good again, say something encouraging about the work she’s doing. Don’t focus on the final product, but focus on the effort she is making.

This simple process is easy to implement and it makes a world of difference in your child’s self-esteem. It will help your child develop patience, resilience, and confidence.

Carolina King is a mom of two and the founder of Mama Instincts.

NAPTIME ACTIVISM

FAMILY POLICY When our children are young, our capacity for activism may be limited, but we still remain interested in vital issues. Enter Naptime Activism, a regular feature that provides an overview of those issues and offer suggestions of things you can do, no matter what age your child.

For example, if you have a baby, maybe you can simply inform yourself about an issue. If you have a toddler, maybe you can inform others, write a letter to the editor, or post and comment on social media. Once your children are in school, you may be able to devote more time to activism. And, if you are homeschooling, you can include activism in your home curriculum.

There are sensitive times, like the teen years, when your children may need you more, so your activism depends on the current demands of your family, even as they grow. Naptime activism is about finding the right amount of time for you right now. Remember, raising an Naptime activism emotionally, psychois about finding the logically and physiright amount of time cally healthy child is enough; it’s an act of for you right now. activism in itself.

FAMILY POLICY The theme for this first installment of Naptime Activism is Family Policy. Affordable

childcare, family leave and child allowances are examples of family policy.

Just the fact that family policy is in

BY PEGGY O’MARA the nationpeggyomara.com al conversation is the result of decades of activism. For example, it took nine years and a broad-based coalition to pass the Family and Medical Leave Act (FMLA) in 1993. Unfortunately, the FMLA only covers employees of companies with more than 50 employees and, because it is unpaid, many cannot afford to take it.

Much of the focus of US family policy, like the FMLA, has historically been on “working families.” However, the advocacy group, Family and Home Network, calls for inclusive family policies that recognize that parents meet their work and family responsibilities in a variety of ways.

For example, sometimes both parents work outside the home, but often one parent works outside the home and the other is a stay-at-home parent. Parents may have a home business. They may work different shifts and share caregiving. Parents may also

share caregiving with extended family and sometimes grandparents raise their grandchildren.

The focus of family policy on “working families” makes it seem as though all parents need is affordable childcare. In fact, the majority of parents don’t use childcare. According to the Census Bureau, 49% of preschoolers are cared for by a parent or relative. And, only 16% of children in poverty are cared for in daycare centers. When evaluating family policy, consider whether or not a policy helps all families, including low-income families.

FAMILY LEAVE Only 13% of workers in the US have access to paid family leave. Of 41 countries studied by the Organization of Economic Cooperation and Development (OECD), only the US does not mandate paid maternity leave. In most of these countries a social-security system is used to provide paid leave and in some cases employers pay a portion. Over a dozen of these countries mandate paid maternity leave of over 12 months.

California, New Jersey, Rhode Island, New York and Washington have their own paid family and medical leave programs as do San Francisco and the District of Columbia. More than 50 municipalities provide paid leave for city workers.

One example of a family leave bill currently before the US Congress is the Family and Medical Insurance Leave (FAMILY) Act (S.463/H.R. 1185) Co-sponsored by Kristen Gillibrand (D-NY) and Representative Rosa De Lauro (D-CT), it has 27 co-sponsors in the Senate and 130 co-sponsors in the House. The FAMILY Act entitles every

worker who has been employed during the past 12 months to a family and medical leave insurance benefit payment of partial income (up to 66% of wages) for up to 12 weeks. The benefit would cover all workers in all companies regardless of size and would be financed by small employee and employer payroll contributions.

CHILD ALLOWANCES One example of a child allowance bill currently before Congress is the American Family Act of 2019 (S. 690 /H.R. 1560). It is co-sponsored by Senators Michael Bennet (D-CO) and Sherrod Brown (D-OH) and

by Representatives Rosa DeLauro (D-CT) and Suzan DelBene (D-WA). Thirty-five Democratic senators and 168 Democratic house representatives are either sponsors or so-sponsors of the bill. The American Family Act would amend the Internal Revenue Code to increase the child tax credit, make it fully refundable and pay it monthly. It is estimated that this bill would cut child poverty by 38%.

CHILD CARE One example of a childcare bill is The Universal Child Care and Early Learning Act sponsored by Senator Elizabeth Warren (D-MA). The act would create a network of government-funded care centers based partly on the existing Head Start network, with employees paid comparably to public-school teachers and families paying on a sliding scale. The plan would be funded by Warren’s proposed wealth tax on households with more than $50 million in assets.

PROPOSALS Legislation is often inspired by proposals from think tanks. One such proposal, The Family Fun Pack, from Matt Bruenig of the People’s Policy Project, would put the US on a par with family policies in other industrialized countries and significantly reduce child poverty. Among other things, it proposes 36week paid parental leave, free public childcare, home childcare allowance, free healthcare for those under 26 and a monthly child allowance of $300 per child under 18.

WHAT YOU CAN DO Here are some suggestions for family policy activism. Remember to pace yourself and to do things in small increments. Be inspired by my friend, the mother of a young one, who takes all day to read the newspaper, a little bit at a time. Begin by informing yourself on the issues and the politics of the issues. Talk about the issues with others and post and comment on social media if you use it, and have something to say.

ABOUT THE AUTHOR Peggy O’Mara is an independent journalist best known for editing and publishing Mothering magazine for over 30 years. She is now the editor and publisher of peggyomara.com. Her books include Having a Baby Naturally, Natural Family Living, and New Mexico Mountains. She has presented at Omega Institute, Esalen, La Leche League and Bioneers. Peggy is the mother of four and the grandmother of three. She has lived in Santa Fe, New Mexico for 35 years.

6

SIMPLE WAYS TO REDUCE

PLASTIC WASTE Although recycling can help reduce the amount of garbage that ends up in landfills, waterways, and ecosystems, only a few types of plastic can be recycled by most city organizations. Plastic garbage that ends up in landfills and oceans take hundreds of years to degrade, and there’s increasing concern about the toxins they release into the environment. In our modern lives, plastic surrounds us and cutting it out can seem daunting.

Here are some super easy ways to get started.

BRING YOUR OWN SHOPPING BAG Billions of plastic bags are used each year around the world. Although free to shoppers, these bags have a high environmental cost and are one of the most ubiquitous forms of garbage. Bringing your own plastic bag is common but good environmental advice, such good advice that some governments implemented policies to encourage more people to do it.

STOP BUYING BOTTLED WATER Unless there’s some kind of contamination crisis, avoiding plastic water bottles is the simplest way to reduce waste. Bottled water has been found to contain contaminants and many brands, when analyzed, are no better than tap water. Drink filtered water at home and keep a reusable bottle for when you’re on the go.

BRING YOUR OWN REUSABLE MUG OR THERMOS TO THE COFFEE SHOP Disposable coffee cups might look like paper but they’re usually lined with polyethylene, a type of plastic resin. In theory these materials can be recycled, but most places lack the infrastructure to do so. Then there are lids, stirrers, and coffee vendors that still use polystyrene foam cups—which can all be avoided with your own mug.

CHOOSE CARDBOARD OVER PLASTIC BOTTLES AND BAGS Generally speaking, it’s easier to recycle cardboard than plastic, plus paper products tend to break down more easily without adding a lot of weight to the product the way glass or aluminum can. When you have the choice, pick pasta in the box instead of pasta in a bag, or detergent in the box instead of the bottle. Even better, check for companies that source their cardboard sustainably or have a strong stance on deforestation.

SKIP THE STRAW Whether for home use or when you’re ordering a drink at a bar or restaurant, plastic straws are often a single-use item that’s just not necessary. Do without, or buy a set of glass or stainless steel for home and use the carrying case for travel.

RECONSIDER HOW YOU STORE YOUR FOOD Plastic baggies, plastic wrap, and plastic storage containers aren’t ideal from a food safety standpoint, and they’re certainly not good for the planet. There are plenty of great glass storage containers, beeswax wraps, and silicone bags and containers that are food-safe and reusable. You might be surprised at all the ways you can use (and reuse) mason jars in the fridge and pantry.

PHOTOS COURTESY OF KATE NORTHRUP

RESTING IN THE PACE OF

Mother Earth

Bestselling author and mother of two Kate Northrup shares her refreshing perspective on how tuning in to nature (and listening to your body) can help you find the time and energy to devote to what matters most.

INTERVIEW BY AMITY HOOK-SOPKO

Your new book about time and energy management is called Do Less. When I first saw the title, it felt like one of those paradoxical verses of the Tao Te Ching: “The Tao does nothing but leaves nothing undone.” But in the book, you make a compelling case for the productivity and sanity benefits that come from doing less.

Actually a different but somewhat similar Lao Tzu quote was part of the inspiration for the book: “Nature does not hurry, yet everything is accomplished.” I resonated with it because when we take a step back, we can see the natural world quietly at work all around us. It’s really a gift to know we can rest in the pace of Mother Earth. Our bodies are made from her, and if she can do it, we can do it.

But, yes, a lot of people have something to say about the paradox of the title. “Do less? If I do less, my whole life will fall apart!” To be clear, “Do Less” doesn’t mean do nothing.

It means do less of the things that don’t matter, or that don’t bring you joy, or that don’t get you results. So you can do MORE of the things that do.

You explain one way of following nature’s lead by using your menstrual cycle or the lunar cycle to help plan your schedule. Our team thinks we should all have learned this much earlier in life.

Yes! Women are cyclical creatures.

Men are in some ways as well, but with women it’s more obvious because we have a menstrual cycle. And even if you don’t have a menstrual cycle, you’re still affected by the phases of the moon. Some people think this is weird or woo-woo. But it’s actually our biology. The moon has the same four phases as the menstrual cycle, and they’re happening whether we pay attention or not.

Basically, these energetic phases represent the four qualities of energy required to get anything done, and they are: Follicular / Waxing crescent moon: Creativity, planning, new beginnings, and high physical energy.

Ovulation / Full moon: Communicating, collaborating, attracting, and peak fertility or magnetism.

Luteal / Waning crescent moon: Energy turns inward, focus, details, finishing projects, and putting in the work.

Menstrual / New moon: Looking with deeper connection to intuition, rest, and course-correcting.

We’ve been taught to push against the ebbs and

flows of our bodies and try to be super-energized and productive every single day. But women aren’t built that way. It doesn’t mean we’re less productive. It means we’re productive in a different way.

I find it’s helpful for a woman to track her cycle so she can support herself with the right activities at the right time. She’s able to be more productive and be more powerful because she’s following what’s already happening inside her body instead of pushing against it.

Years ago I read in your mother’s book (Dr. Christiane Northrup’s Women’s Bodies, Women’s Wisdom) that “the veil is thinner” during PMS, and that’s why things bother you more. You share similar examples in your book.

Yes. We’ve been taught as women we’re supposed to be happy all the time. So our culture tells if we feel a negative emotion that means there’s something wrong with us. But it doesn’t mean there’s something wrong with us, it means there are things that are wrong with the world. You will often feel those things more acutely right before your period, or for some people right before the new moon.

It’s a similar energy to the postpartum period.

Postpartum depression is energetically similar to PMS and Seasonal Affective Disorder.

It’s cozy and sweet, but it can also be kind of depressing. My friend Deb said something very wise to me when I called her at 5am one morning in those early weeks of motherhood.

She said, “You can trust your emotions right now. You just can’t trust the volume of them.”

It was such good advice.

There may be a time every month when things feel terrible. It’s actually normal, and it’s very healthy because it points you toward what might need your attention during the next cycle. It’s just like a guidance system.

Speaking of a natural guidance system, can you touch on the concept of egg wisdom?

Biologically when a woman ovulates, the egg emits a signal that makes the sperm swim faster toward her. Metaphorically speaking, that is our feminine-energy-ability to attract what we want, and actually through our clear desire, speed the rate at which it comes to us.

Next, the egg decides which sperm to let in. It’s not up to the sperm. So we get to be the gatekeeper with our boundaries – deciding what is for us and what isn’t for us. Once the sperm is allowed in, if there’s something wrong with the sperm’s DNA, the egg has the ability to repair it.

The egg also has enough nutrients within her to feed herself and the sperm as they travel down the fallopian tubes to embed in the uterine lining where they’ll have a new source of nutrients. So, she attracts her desire, she approves her desire, she improves her desire, and she has the ability to nourish it.

Egg wisdom is an amazing model for us to manifest what we want in a way that doesn’t require us running all over the place, texting our girlfriends, freaking out that our desire is not coming to us and so on. There’s such tremendous trust, and knowing, and queen energy.

You talk about how the corporate world is a system created by men for men. Our team highlighted entire passages from that section, but this one especially resonated with us: “We need to lean out so that the systems that don’t support our well-being can collapse and new ones can be formed.”

That’s definitely my opinion. Some people are really interested in working within the system to shift it. And that’s perfect. I think we need all kinds of people. I’m just not someone who’s going to create revolution within a corporate structure. So I decided to lean out and create a career on my own terms. That said, I have friends who are very much committed to doing this type of work in the Fortune 500 World, in the venture capital arena, and in Silicon Valley. I think it’s beautiful. The more we shake things from within and without, the faster things will change.

Whether a woman works from home or works in the corporate environment or stays home with children, she often feels guilty or “less than” for asking for help. But you say it’s extremely important to ask for and receive help when we need it.

We have to ask ourselves what we’re afraid of when we don’t ask for help.The truth is - not asking for help just makes us lonely and tired and resentful. But asking for help builds connection and intimacy. We’re being vulnerable, and in turn we give others permission to ask for help when they need it.

It makes us more available to others because when we receive help, we are more replenished and then we are more free to give when others need it. Research shows that new mothers deal better with stress and are able to see their babies in a more positive light when they receive support from friends and family. They have higher self-esteem, feel more confident, and are more resourceful when it comes to problem-solving around raising their child.

We’re so busy making sure everyone else’s needs are met, but it’s vital to put ourselves on the list. Being willing to ask for help is a true sign of strength, because it means that we know our worth is not dependent upon our own ability to handle things. And we can fully understand that our strength comes from something so much deeper than that.

Roland Magyar is a merry husband and father of one, living his near-idyllic rural life at the verdant foothills of the Carpathians in northern Romania. Their artfully simple ecological family life is the basis of Forest Creek Meadows (forestcreekmeadows.com).

CHILDREN: THE VOICE OF THE EARTH

by Roland Magyar

I was there, physically and spiritually very present - although in the exaltation of that extended moment, almost out of my mind at the arrival of our child; in fact, it was only the three of us there: the communion of the only three souls intertwined in the story: mother, father and the child that chose us, in the marvel of creation.

If I had to condense the first faceto-face, mouth-to-nose meeting with who turned out to be our daughter (although, in my overjoy I had to seek my wife’s reassurance about that), I cannot think of a more fitting phrase than innocence.

Is our child’s case extraordinary in this regard? Surely not. We are ordinary people, too, in our extraordinariness. If we care to

look attentively, it is easy to notice and get bewildered by the purity of innocence at the birth of any being.

However, it is a hard-to-fathom wisdom we should be able to see within the newborn’s first expressions in this world, rather than succumbing to the idea of standing witness to prohibiting vulnerability.

We all start out as creative manifestations of our common mother, planet Earth, an always young venerable elder. Daughters and sons of a benevolent alacrity we are. Incredibly curious and so motivated to contribute to and partake in the same creative joy of life.

I hope you can agree with me that this zeal of the newcomers to actively merge,

willingly get absorbed into the universal flow patterns, is clear proof of a humbling innocence. Not a product of blind naivety, but of a trusting wisdom. Faith in an eternal continuation.

Children of the youngest age emanate this drive in uncountable ways, be it their suggestive and irresistible smiling, or their fingers running off in all directions like scouting tentacles ready to interact and learn, firing off their instinctual/intuitive synapses.

We, personally took enormous pleasure in our daughter’s early dances, free in style and free of inhibitions. In fact, one of her inspired dances, the impromptu performed one evening on the stage of our kitchen floor to Mozart’s Jupiter Symphony played on the radio was instrumental for us to make a bold move in our lives, selling all we owned, and head for new beginnings.

Her life-affirming vivacity urged us - as in a revelation - to never again settle for compromises in the search for happiness and self-fulfillment.

It was a moment of epiphany, by the means of which Jupiter itself, the power of the Universe spoke to us - it certainly felt like. Matter and ether joining together in that intensely artful dance of our, then only three year old, child.

We felt at great peace with this initiation of hers into what fuels life. How we all are invited to share in with Earth’s abundance, to be able to abundantly give,

in turn.

And there’s a naturally raised child’s intimate relationship with the animate air. The invisible material flow that fills our chests with the same breath which can express love and belonging on the way out. The wind that connects the here and now with the way-over-there in the far-past or the near-future.

Our child shrieks with joy from winds warm and cold, breezy or stormy, and heeds its fury too, when it cuts her off the oxygen supply if she doesn’t turn away.

These are Earth’s loving lessons too, as learned and appreciated by a child for her entire life - and yours.

To use a quote from our daughter herself, when she was about three: “I learn it for you”.

We are doing our best if we allow for these one-on-one encounters with universal flows to take place. They can have the fullest impact when we don’t hinder the experience. Be there for the child, be sensibly close as a refuge when needed, but not as a shading umbrella. It’s been said before, but I’ll repeat: overprotection is counter-productive, as it muffles and distorts Earth’s voice to an epigenetic mumble of our own voice box.

Step back, listen up, watch and learn heaps from the Earth’s impersonator, your honest child. Let’s help our human societies become truer and truer to nature, to themselves, by means of our own intuitive parenting.

Cool Down without the chemicals

Many parents are concerned about exposing small children, especially babies, to the high levels of chlorine in most swimming pools.

It’s a valid concern, so we’re covering ways to minimize chlorine exposure while swimming.

WHAT’S THE PROBLEM WITH POOL CHLORINE? Swimming in chlorinated pool water, and particularly the disinfection byproducts caused by the reaction of the chlorine with our skin and hair, can cause numerous health problems.

These include hormone disruption, asthma and allergies, skin issues, and intestinal issues.

Chlorine is effective at killing microbes in swimming pools. In water, chlorine reacts

with sweat, urine (all the more reason to avoid public pools!), skin cells and other organic materials to produce chemical byproducts called chloramines. In animal studies, some of those chemicals have been linked with asthma and bladder cancer.

In a study published in Environmental Health Perspectives, chemists from the Center for Research in Environmental Epidemiology in Barcelona analyzed chlorinated water from a public swimming pool in Barcelona. They identified more than 100 chemical byproducts in the water.

The American Academy of Pediatrics also notes the dangers of chlorine exposure on children. Their study of more than 800 children found noticeable effects of chlorine exposure on children with allergies or asthma.

HOW TO MINIMIZE CHLORINE EXPOSURE WHILE SWIMMING If you don’t live close enough to a gorgeously sparkling lake or ocean, a pool is still a useful and fun way to keep cool.

Whether it’s your own, a friend’s, or a community pool, you can minimize chlorine exposure and keep your family protected from those nasty pool chemicals.

SWIM OUTDOORS

APPLY COCONUT OIL AS A BARRIER

Swim outdoors rather than at an indoor facility. This helps to ventilate the chlorine and lessen the effects of the chemicals on little bodies. Better yet, try to find an outdoor pool that uses salt water, UV, or ionization, which all use fewer chlorine and chemicals for maintenance.

As further protection, apply coconut oil before swimming to preserve the skin’s natural pH balance and protect further against chemical seepage. Coconut oil can even provide mild protection against the sun’s rays in the water. Coconut oil has an SPF of 4, which blocks 75% off UV radiation or about 45 minutes of sun exposure.

RINSE OFF BEFORE DIVING IN We all remember whining as children, “Do I really have to shower BEFORE I swim?!” But rinsing off not only helps to fight off the chemicals which may seep into our skin and hair, but washes off sweat, which, when mixed with chlorine, can create more chloramines.

NOTICE A STRONG CHLORINE ODOR? THAT’S AN INDICATOR THAT THERE ARE CHLORAMINES IN THE POOL.

SPRITZ VITAMIN C AFTER SWIMMING When everyone’s rinsed off after swimming, spritz some Vitamin C, which neutralizes the effects of chlorine and chloramine. You can find topical Vitamin C serum or make your own spray by dissolving 1 teaspoon of powdered Vitamin C or Vitamin C crystals into 2 cups of filtered water. Add to a glass spray bottle and keep in your pool bag.

Summer may be a break from formal education, but keeping kids excited about learning can be a great way to keep them active and engaged instead of zoned out on screens.

5 FUN + EDUCATIONAL SUMMER ACTIVITIES FOR THE KIDS

Encourage your child’s lifelong love of learning by mixing in fun and educational summer activities.

VISIT A SCIENCE MUSEUM Spend a rainy day enjoying a science museum, which offers hands-on experiences to make learning fun. Kids can build on what they’ve already learned and apply new discoveries when they return to school in the fall. Many museums offer special prices for families, which makes it an opportunity for the whole family to bond. Once you get home, talk about favorite exhibits or lessons and ask kids to express those memories on paper in the form of a journal entry or colorful drawing.

GO ON A NATURE HIKE Hikes provide abundant nature lessons, giving kids a chance to get some exercise while exploring and appreciating their surroundings. Visit a national or local park to get some fresh air and learn about preserving nature. Along with a picnic lunch, bring along information about local wildlife and plants, and have kids search for each item on the list as a scavenger hunt. Back at home, test their memories by having them create a collage of all the things they found.

SEE A SHOW AT A CHILDREN’S THEATER Experiencing live theater is a positive way to introduce kids to new cultural experiences.

Because they’re typically short in run time, most shows can hold the attention of kids of all ages while conveying important life lessons. Pick a show with lots of interac-

tion that can allow kids to stay focused and maybe even participate in the show. Acting out their favorite scenes, illustrating favorite characters or writing a new scene or different ending are all ways to keep the learning going after the curtains close.

JOIN YOUR LOCAL LIBRARY SUMMER READING PROGRAM Special summer programs at libraries can give kids a chance to enhance their reading skills. Many local libraries offer contests that challenge kids to read a certain number of books during the summer and include a series of incentives for reaching certain milestones. The reading component is often supplemented with crafts and activities to make reading fun. Extend the challenge even further by choosing a favorite book and asking kids to write or draw a sequel that takes those characters on another exciting adventure.

PLANT A VEGETABLE OR WILDLIFE GARDEN Let your child help plan this year’s vegetable or herb garden. Pick out organic, heirloom seeds from your local nursery, map it out, and let the planting begin! A garden imparts all types of life lessons. It also helps a child become connected to the earth, and shows them where real food comes from. If you don’t have the time to tend to a vegetable garden, a wildlife garden needs less attention. From monarch butterflies, ladybugs and dragonflies to colorful birds, frogs and salamanders, you and your budding garden designer can create a space that welcomes an exciting group of amazing and beneficial wildlife.

how to throw

eco friendly

Summer Parties Whether it’s a Memorial Day cookout, Fourth of July pool party, or any summer gathering in between‌ there are plenty of ways to maintain your eco-friendly lifestyle while having a great time with friends or family. Here are some of our favorite ways to green your summer parties.

BUY LOCAL

LET MOTHER NATURE HOST

Fresh food is a highlight of any summer party. Buying produce from your local farmer’s market guarantees the freshest, tastiest food. Your party’s carbon footprint drops significantly when none of the food travels hundreds of miles to get there. As a bonus, you’re supporting your local economy and enjoying the foods naturally designed to nourish your health.

Although it might be tempting to sneak inside to escape the heat, consider an all-outdoors party. Don’t crank the indoor air conditioning, and your guests will be less likely to hang out in the house. Make sure there are ways for your guests to cool down, whether it’s a shady area, cool drinks, popsicles, or a dip in the pool!

CHOOSE REUSABLES Unlike most paper, paper plates can’t be recycled due to leftover food residue and any wax coating on the plate. Instead, use reusable plates, cups, and silverware.

While you don’t exactly want to eat from melamine plates every day, they work out great at parties and you can often find them affordably at Target. Gather a collection of old silverware from the thrift store.

If disposable is your only option, try compostable and biodegradable plates like these from Bambu. They’re made from organic bamboo - and to be perfectly honest - we’ve washed them in the sink and reused them a few times. You can also find organic bamboo cutlery, which work far better than cheap plastic silverware.

GREEN YOUR GRILL Grilled food is a staple of summer parties.

Although neither propane nor charcoal is perfect, charcoal releases about twice the amount of CO2 as propane. Natural gas has been found to be the optimum choice.

If your family grills often, it may be worthwhile to connect your grill to your home’s gas supply.

DON’T FORGET TO RECYCLE There’s no need for your celebration to create a bunch of waste. Compost the food scraps, and recycle the items your area accepts: plastic, aluminum, and glass. Cups, chip bags, and drink pouches can be recycled through TerraCycle’s free collection program, where two cents for each item goes to a charity of the collector’s choice.

Conscious Kitchen Rainbow Fruit Popsicles

If having a sweet tooth is hereditary, mine was surely passed down from my grandfather.

With him living in the south and loving dessert, you’d think the popsicle inspired by him would be something of the Sweet Potato Pie nature. But alas, his go-to ice pop for beating the Georgia heat is the simple combination of fresh fruit and coconut water. Keeping to my

grandfather’s method of cooking, the recipe is completely flexible. You can use whatever fruits are in season in your area and sweeten the pops to your liking!

INGREDIENTS 1 cup assorted fresh fruit, such as: ¼ cup sliced strawberries ¼ cup sliced kiwi ¼ cup blueberries ¼ cup chopped mango 1–1½ cups coconut water 2–4 tbsp honey or agave nectar, to taste

YIELDS About 2 cups, 8 (2-oz.) pops TIP These also make for colorfully refreshing ice cubes! Just chop the fruit a bit more finely and freeze in a standard ice cube tray.

MAKE THE POPSICLES Evenly distribute the fruit into popsicle molds, making sure not to pack them too tightly so the coconut water can fill the gaps.

Whisk together coconut water and honey, adding more or less honey to suit your taste. Pour over fruit, leaving a little space at the top for them to expand. Gently tap the pop mold on the counter to remove air pockets. Insert sticks and freeze until hard (at least 4 hours).

Run the mold under warm water for a few seconds to loosen them up, then remove from the mold.

Excerpted from For the Love of Popsicles: Naturally Delicious Icy Sweet Summer Treats from A–Z

by Sarah Bond, with permission from Skyhorse Publishing, Inc. Copyright 2019 by Sarah Bond.

Conscious Kitchen Creamy Lime Cashew Bars Creamy, rich, and full of fresh lime flavor. To make these lime bars dairy-free, swap the small amount of butter for more coconut oil.

CRUST INGREDIENTS

TOP INGREDIENTS

2 cups old fashioned oats 1⁄4 teaspoon salt 1 tablespoon brown sugar 1 tablespoon maple syrup 3 tablespoons melted coconut oil 2 tablespoons melted butter (you could use coconut oil but the butter gives a better texture and flavor)

1 cup cashews soaked in boiling water for 1 hour, drained 1 cup coconut cream (the thick cream from an unshaken can of coconut milk) 2 tablespoons cornstarch (or arrowroot) 1⁄2 cup lime juice 2 tablespoons lime zest Pinch of sea salt 1⁄4 cup maple syrup

MAKE THE CRUST Add the oats into a food processor and process until they are a fine flour consistency. Add the salt and brown sugar. Give it a quick pulse. Pour the syrup, coconut oil, and butter in. Process until combined.

Note: you want a texture that holds together when you press it but isn’t too oily. If you find it too oily, add a bit more oatmeal and give it another good process. If it isn’t holding together, add a tablespoon of water.

Press the crust into the bottom of the parchment paper lined 8x8 pan. Bake at 350 degrees for 15-18 minutes or just until golden brown. Let cool about 10 minutes before pouring the filling on top. Turn the oven up to 375 degrees.

MAKE THE TOPPING Place the cashews that have been soaked in water into the food processor and process until creamy. Add the coconut cream and cornstarch and process well. Add the lime juice, zest, salt, and syrup and process until well combined.

From here, give it a taste to make sure there is a strong lime flavor. If not, increase the lime juice and zest.

Pour the cashew mixture over the crust. Bake at 375 for 25-30 minutes or until the edges are dry and the top is set.

Cool for 10 minutes and then place in the fridge to chill completely (at least 2 hours, overnight if possible.) Cut into squares and serve.

Conscious Kitchen Arugula Pesto Pasta

The rich flavor of arugula and the crunch of roasted pine nuts make this one of the most amazing super nutritious comfort foods around.

INGREDIENTS 4-5 oz clean, fresh arugula (packed fairly tight) 1/2 cup mild olive oil 3 garlic cloves, peeled 2 tablespoons basil paste (equals 2

tablespoons fresh chopped basil) 1/4 cup roasted pine nuts 1 teaspoon salt (adjust to taste) 1 teaspoon pepper 16 oz fresh linguine or other pasta

INSTRUCTIONS Cook the pasta according to package instructions. Meanwhile, pulse the garlic in a food processor just until minced and sticking to the sides. Add the pine nuts, basil, salt & pepper. Process until the ingredients stick to the sides.

Use the feed tube of the food processor to add the arugula and olive oil in turns, about 1â „4 at a time, pulsing in between. Add enough olive oil to gain the consistency you prefer and to allow the arugula to move freely in the processor. Taste the pesto and add additional salt & pepper, as desired.

Toss the finished pesto with the fresh pasta. If desired, top with toasted pine nuts and sprouts. To roast pine nuts: place them in a single layer on a cookie sheet and roast them in the oven at 350 degrees for about 10 minutes, or until brown. Keep an eye on them as they can burn quickly.

Note: Pesto stores beautifully in jars. Make a double batch, pour the extra into a jar, add a bit of olive oil to the very top of the pesto, and store it in the fridge for up to one week.

Alternatively, you can put jars of pesto in the freezer for about 9 months.

Conscious Kitchen Tempeh, Shiitake, and Green Tea Noodle Bowls

Packed with immunity-boosting ingredients, this savory broth is nothing short of magical.

Sip it straight up as a light and savory tea that’s a great home remedy for a cold, or serve over rice noodles, fresh greens, and roasted tempeh for a full, yet light, meal.

ALLERGENS Contains soy and ingredients that may contain gluten.

MAKE AHEAD Tempeh and broth can be made 1 or 2 days in advance, as can the broth: simply reheat when ready to serve.

BROTH INGREDIENTS 8 cups water 1 ounce (approximately 1 cup) dried shiitake mushrooms 3-inch piece fresh ginger root, peeled and thinly sliced 10 cloves garlic, peeled and smashed

1 (4- to 5-inch) piece kombu seaweed 4 bags green tea 2 Tbsps tamari or soy sauce ½ cup mellow white miso

ROASTED TEMPEH

TO ASSEMBLE

1 (8-ounce) package tempeh, cut into 1-inch cubes 2 tsps tamari or soy sauce 2 tsps toasted sesame oil

1 (8- to 12-ounce) package thin rice noodles, prepared according to package instructions and rinsed 4 cups very thinly sliced baby spinach or lacinato kale leaves Toasted sesame oil, for drizzling Sauerkraut or kimchi, for garnish 2–3 scallions, thinly sliced, for garnish White and/or black sesame seeds, for garnish

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Conscious Kitchen INSTRUCTIONS To make the broth, in a large pot, combine the water, mushrooms, ginger, garlic, and kombu. Bring to a boil, cover, and simmer on low heat for about an hour.

While the broth is simmering, prepare the tempeh. Preheat the oven to 425°F and line a baking tray with parchment. Place the tempeh on the tray in a pile and drizzle with tamari and sesame oil. Toss to coat all the pieces. Bake for 15 to 20 minutes, flipping halfway through the cooking time until the tempeh is golden brown.

Remove from the oven and allow to cool.

Remove the broth from the heat, add the green tea bags, and let sit for 5 minutes.

Strain the broth, reserving the mushrooms. Thinly slice the mushrooms and add back to the broth. Stir in the tamari and miso. Reheat over medium to low heat until the broth is steaming but not boiling.

To assemble the noodle bowls, place a small handful of cooked noodles in wide soup bowl. Add a handful of spinach or kale and a small serving of roasted tempeh. Ladle the hot broth over the noodles, greens, and tempeh, and drizzle with toasted sesame oil. Garnish with the sauerkraut or kimchi, scallions, and sesame seeds, and serve immediately.

Excerpted from Compassionate Cuisine: 125 Plant-Based Recipes from Our Vegan Kitchen by Linda Soper-Kolton and Sara Boan, with permission from Skyhorse Publishing, Inc.

r e m m Su y g r e En

Efficie Tips

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Smarter energy use is one of our most powerful tools for slowing climate change and saving money.

Here’s how to do your part this summer.

by Lauren Urbanek for NRDC.org

KEEP YOUR COOL Windows, doors, and other openings in your home can leak. Many utility companies and local governments offer rebates or other incentives for energy audits, adding insulation, and upgrading air conditioning equipment. Seal any leaks, install weather-stripping, and add more insulation to ensure a comfortable home and lower energy bills year-round.

USE YOUR CEILING FAN AND PHYSICS Staying comfortable when it’s hot outside is more about how the air feels on your skin than the actual temperature. Used with your air conditioning, a ceiling fan can help a room feel up to 4 degrees cooler and uses just 10 percent of the energy of a central air conditioner. The movement of air helps to increase the rate at which heat is displaced from your body due to the wind chill effect.

Set your fan to run in the counterclockwise

direction so it pulls up the cooler air from the floor and blows it back down to you, creating a breeze to keep you feeling comfortable. Just remember to turn off the fan (and the lights) when you leave the room.

COVER WINDOWS DURING PEAK SUN HOURS One of the simplest ways to beat the heat is to keep curtains and blinds closed when the sun is at its hottest. If your windows are older or your home gets a lot of sun, the heat gain through the windows can greatly contribute to the indoor temperature.

INSTALL A PROGRAMMABLE THERMOSTAT AND USE IT PROPERLY Using a programmable thermostat is a great way to keep your home cool while you’re there to enjoy it. If you have a regular schedule, set the thermostat so your home is warmer during the day and more comfortable by the time you walk in the door.

Many new versions sync with your phone so you can tell it when to kick on.

MINIMIZE INDOOR HEAT AND HUMIDITY BE MINDFUL

You also can keep your home cooler by taking simple steps to make sure you generate less heat and humidity in the first place.

CIRCULATE AIR

Turn on the bathroom fan when you shower.

INCREASE VENTILATION

Your laundry room might also benefit from spot ventilation.

CHECK ALL FANS

Make sure bathroom and kitchen fans are vented to the outside (not just to the attic).

COOK OUTDOORS

Use the outdoor grill to prevent heating up the house with the oven.

GO HEATLESS

Let the air dry your hair instead of using a hair dryer.

Guided Meditation Morning Relaxation on Kindness and Helpfulness

BY MELLISA DORMOY ShambalaKids.com

Today we are going to go on an adventure in our minds. It’s a relaxing adventure, and fun at the same time. So, when you are ready, close your eyes and listen to the sound of my voice.

head begin to let go of any tension or tightness. Your body takes a break from all the morning’s activities and knows it can rest and be still for these moments in perfect harmony and peace.

As you really pay attention to each word, just let your body relax more and more. The soothing sound of each word is like a wave of relaxation that enters the top of your head and travels down your entire body. It relaxes each and every muscle.

The rest of your body relaxes now - your shoulders, arms, chest, and now down your tummy, hips and back. Your hands relax and each finger too, one by one. The relaxation now continues its journey down your upper legs, your knees, lower legs, into your ankles, down to your feet and into each and every toe.

Your neck begins to feel very relaxed. Your jaw is relaxed and even your eyes and fore-

Now your body feels completed at ease and a bit like you’re floating on a cloud. It’s so very peaceful and enjoyable.

As we begin our day today, we focus on kindness and exercising our choice to use our words gently - to ourselves and others.

We’re going to pay attention to our thoughts and guide them in a way that makes us, and others, feel good. We do this because it actually feels better inside and creates a positive environment and a happy day! We simply feel better and experience more happiness and goodness when we are kind with our words, thoughts and actions.

Today we also focus on being helpful to others. Being a team player is important because it makes life happier and so much more fun! When we help others, the other person benefits of course, but we do, too.

Helping others demonstrates kindness in action. Being helpful lets others know too they are not alone, and it brightens their day.

Think back to a time when someone helped you. How did that make you feel? It was a wonderful gift. You can give the same gift

today and everyday by being kind and helpful to others with words and actions.

Of course, not everyone is always so kind and helpful, but these are the people who actually need it the most. Maybe they’ve never had an example of kindness or helpfulness, and so by your example they can choose to change for the better and be happier and kinder too.

Kindness and helpfulness. Two words that make such a wonderful difference the world. You can help make that difference.

Now when you’re ready, take in a deep breath and bring your attention back to where you are.

You’ve done an amazing job relaxing here today and using your brilliant mind to think about things in new ways.

So bring back all the feeling of goodness and allow that to guide this wonderful day!

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