E E R
SUPER SPICES BOOST FLAVOR & HEALTH
SPROUTS FOR PETS Crunchy Nutrition Animals Will Love
World-Class 10-MINUTE Cuisines WORKOUT Learning from the Worldâ€™s Five Healthiest Traditions
Full-Body Fitness on the Busiest Days
March 2018 | West Michigan Edition | NaturalWestMichigan.com March 2018
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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
Contents 12 THE WORLDâ€™S
HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating
16 SPICE UP
HEALTHY COOKING Six Seasonings with Surprising Payoffs
18 SUNSHINE ON OUR SHOULDERS
Makes Us Happy and Healthy
22 FITNESS IN 10 MINUTES
A Full-Body Workout for Busy People
24 ILONA SELKE
on the Power of Dreaming Big
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25 RECLAIM YOUR MAGIC
Make Your World Wondrous Again
26 UPBEAT KIDS
Five Steps to Positivity
28 FRUGAL FOODIE
Practical Uses for Aging Produce
30 SPROUTS FOR PETS
Crunchy Nutrition Animals Will Love
DEPARTMENTS 5 news briefs 7 eco tip 8 health briefs 10 global briefs 15 chiro news 16 conscious eating 18 healing ways 22 fit body 24 wise words 25 inspiration
26 healthy kids 28 green living 30 natural pet 32 calendar 35 classifieds 37 resource guide March 2018
letter from publisher Super Cuisine
WEST MICHIGAN EDITION
hen I was growing up I never considered our family meals bland even though herbs and spices were mostly limited to salt and pepper. Later in life I discovered how much I loved spicy ethnic foods. As a European cook, my mother-in-law could tell if the herb or spice used was fresh with a single taste, which proved embarrassing for me on several occasions, but as a result my own tastes evolved. I went on to learn that chefs keep their cabinet herbs and spices for no more than a year. Gee whiz, I’d thought herbs and spices were good forever. Today my spice cabinet is sparse, because I shop by the recipe for herbs and spices now integral to my cooking, using fresh whenever possible. In this month’s Healing Ways article “Spice up Healthy Cooking” by Amber Lanier Nagle, we discover some of the many health benefits associated with herbs and spices, from regulating blood sugar and reducing inflammation to helping control appetite. Once again my love of spices elevates to a new level! Herbs and spices naturally take a meal from ho hum to yum, which makes all the difference in how satisfied we feel after a meal, so that we also tend to eat less. It’s easy to shop for fresh herbs and spices these days or grow a few favorites along a kitchen windowsill. Whether we’re a novice or seasoned cook, trying new herbs and spices prompts fresh culinary adventures for our taste buds and expands our horizons in fun ways. To conscious living,
PUBLISHER/EDITOR Pamela Gallina EDITORS Rachel Scott McDaniel Alison Chabonais DESIGN & PRODUCTION Scott Carvey CONTRIBUTING WRITERS Ashley Carter Youngblood Dr. Dan Gleason Deirdre Kohley, RPh
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HEALTHY LIVING HEALTHY PLANET
Healing Health Fair
full day of cleansing, healing, and rejuvenating begins on Saturday March 24 at 10am. There will be sales throughout the store as well as drawings and door prizes. Call 989-352-6500 for appointments, or make them at the door. Services: Foot Detox, Infrared Sauna, Migun Bed Therapy, Health Compass Reading. Cost $20 each or Spa Package (all four) for only $50.
Maple Avenue Ministries; Sarah Leach, Editor in Chief of the Holland Sentinel; Lupita Reyes, principal of LAR counseling services; and Lucia Rios, Community Access Specialist, Disability Network Lakeshore According to Making Impact! moderator, Diana Nelson, “You don’t need to be a politician to make an impact on your community.” This event is in collaboration with Herrick’s Community Reading Project, All the Single Ladies: unmarried women and the rise of an independent nation, by Rebecca Traister. Location: 300 S River Ave., Holland. For more information, visit HerrickDL.org.
The Healing Center of Lakeview is located at 332 S. Lincoln Ave, Lakeview. Online at THCOfLakeview.com. See ad page 9.
Better Body Image Conference
he Better Body Image Conference is being held from noon to 6:00 p.m., March 11, at Wealthy Theater in Grand Rapids. This event aims to shape and redefine the concept of self and foster a positive body image by incorporating diverse definitions of beauty, cultivating positive speech around the body, and fostering self-compassion. International filmmaker Elena Rossini will open with the keynote address, followed by interactive workshops led by local businesses that work closely with body image. The conference will conclude with a movie showing of The Illusionists documentary and a panel discussion comprised of local experts. Both the keynote speaker and movie showing with panel discussion are free to attend and open to all. Fee: The workshops are $15 each or 2 for $20. Location: 1130 Wealthy St SE, Grand Rapids. To reserve tickets, visit BetterBodyImageConference.com.
he Women’s Issues group of Lakeshore Ethnic Diversity Alliance along with Herrick Library will be hosting Making Impact! from 7:00 p.m. to 8:30 p.m., March 5, at the main branch in Holland. This panel discussion will feature women change agents from the Holland area who are known for shaping the community on a professional and a personal level. Members of the panel include: Jane Dickie, retired chair of the Hope College Women’s Studies Program; Denise Kingdom-Grier, pastor of
March Garden Day
arch Garden Day will be held from 8:00 a.m. to 3:00 p.m., March 10, at the Grand Haven Community Center. This is a daylong conference celebrating gardening in West Michigan. March Garden Day features expert speakers, breakout sessions from local horticulturists, and indoor landscape and vendor booths from West Michigan Landscape & Nursery Association members. March Garden Day is sponsored by the West Michigan Nursery & Landscape Association as a means to raise money for scholarships and education grants in the West Michigan area. March Garden Day is attended by over 200 enthusiastic gardeners from all over West Michigan. For the second year, this event will be green, and all food and other waste composted. Space is limited to 250 guests, and lunch is included in the entrance fee. Admission fee is $45 in advance and $50 at the door. Location: 421 Columbus St., Grand Haven. For more information, please visit wmnla.com.
Variety’s the very spice of life; that gives it all its flavor. ~William Cowper
What is Meditation? By Ashley Carter Youngblood, LMSW, LMFT, CADC
hat comes to mind at the thought of meditation? Is it the image of Rafiki, the wise Shaman monkey in The Lion King? Him sitting under the shade of a tree with his legs crossed onto themselves; eyes closed; his hands contorted into some peculiar gesture? Sure, this can be meditation. But, it does not always have to be. The Difference between Meditation and Mindfulness Many people are unfamiliar with the difference between meditation and mindfulness. They are often mistaken as synonymous concepts. Mindfulness is a non-judgmental approach to the observation of one’s thoughts, feelings, and actions in the present moment. Meditation is simply intentional time and space dedicated to doing this. When hosting meditation groups, I remind people that, for as many people as asked “What is meditation?” or “What is mindfulness?”, many answers will be given. There is no “right” way to do meditation. Some people sit down, lay down, or walk. Still others find that they have honed their skills of mindfulness so much that they can be talking with a loved one and, all the while, remain present, non-judgmental, and observant, displaying mindfulness. One can be mindful without meditating. But, one cannot meditate without being mindful. Mindfulness is a precursor to being able to use meditation as an activity to observe and accept the mind as it is. Breaking the Stigma In addition to images of The Lion King’s Rafiki, the mind may conjure up images of specific religions related to meditation. It is true that certain religious traditions like Buddhism and Hinduism use meditation as a tool for achieving higher levels of spirituality. But, it is far past the time that we broke the stigma of meditation as being possible only for those who are religious or as a symbol of religious expression. Because meditation is a non-judgmental awareness of the present moment, one can also practice removing judgments about meditation’s association with religion. Atheists, children, agnostics, the elderly, and devout Catholics alike can meditate.
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West Michigan Edition
There are no prerequisites as that would defeat the entire purpose of practicing being present in the moment as one is currently. Meditation is a Brain-Changer In a famous partnership with neuroscientist Richard Davidson and The 14th Dalai Lama that occurred in the early 2000s, we begun to learn the power of meditation as it relates to the brain. This early research, and many more studies since then, demonstrate the power of meditation to improve focus, memory, aging, learning, stress management, and consciousness, to name a few. When neurologists hooked up meditating monks to brain scans, they found that those who have an intimate relationship with meditation can actually change their brain waves and the intensity of the waves. Now, these results are fun to read about. But, what does that mean for daily life? It means that meditation is a brain-changer! Experiments on the brains of meditators demonstrate that such changes are not only short term, but can produce lasting changes that actually re-wire and re-size the brain in all the right places. So, just like physical exercise, meditation can be the mental exercise that keeps one healthy, fit, and resilient. I have spoken to many who believe that meditation has been the single-most influential factor in their mental health. I have found this to be true in my own life, as well. How to Find the Time One of the major barriers to meditation is the ability, or willingness, to find the time. But, do not complicate things. Get creative. Do what works best. Unless someone has years of meditation practice under their belt, one probably cannot sit for an hour and meditate. That is okay. Start small It’d be simple to devote 5 minutes to focus on breathing in the car on a lunch break? What about squeezing in 10 minutes of sitting in a quiet back room in the home after the kids are in bed? Remember that meditation is two things. One is practice and two is exercise. No one would expect to build muscle for running a marathon without taking any steps or practicing. Similarly, one gets out of meditation what one puts into it. Start small so as to not to become intimidated. Then see if you can increase your time meditating by just a minute or so every day or even week or month. Remember that meditation, like physical exercise, is something done for health benefits. Be devoted to the skill and practice of it, as to anything else done to feel important for the well-being’s sake. Ashley Carter Youngblood is both a licensed clinical social worker and marriage and family therapist who practices in Kalamazoo. Her specialties include a holistic approach to women’s issues, anxiety/ trauma, mindfulness, and couples counseling. Find out much more about her at her website, Kalamazoo-counseling.com See ad page 37.
Indoor Greenery Removes Airborne Toxins
Along with naturally beautifying a home, many indoor plants help purify air quality often contaminated by chemicals found in common household products and furnishings. A recent study by the State University of New York at Oswego found that bromeliads absorbed up to 80 percent of pollutants from volatile organic compounds (VOC) emitted by paint, furniture, printers, dry-cleaned clothes and other household products. Other plants that scored highly for purifying the air of VOCs in airtight container tests were dracaena and spider plants (ScienceAlert.com). In related news, peace lilies have been shown to be effective in reducing airborne ammonia. NASA scientists have discovered that Boston fern, rubber plants, English ivy, devil’s ivy, peace lily, mum and gerbera daisies help clear the air of the formaldehyde often used in insulation, carpeting and particleboard furniture. (RodalesOrganicLife.com) Environmental scientist B.C. Wolverton’s book How to Grow Fresh Air: 50 House Plants that Purify Your Home or Office cites ferns as another good plant for removing formaldehyde from the home. Ferns are nontoxic, making them good indoor plants for pet owners per the American Society for the Prevention of Cruelty to Animals. Indoor levels of formaldehyde can also be reduced by potting areca palm, amstel king ficus and weeping fig plants, according to MotherEarthLiving.com. The website also cites how dragon tree plants can help remove xylene (used in solvents), trichloroethylene (found primarily in adhesives) and toluene (a solvent and gasoline additive) from the air. Beyond improving air quality, indoor plants also boost ambient oxygen levels, lower mold counts and serve as a natural humidifier and mood enhancer.
Social and recreational opportunities for individuals with mental illness, addictions and disabilities. Call 616.414.9111 for information or to enroll
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Gooseberries are Good for the Gut Researchers from Malaysia’s Islamic Science University tested 30 patients with gastrointestinal issues, dividing them into three groups. One received lactose, a placebo; another group was given omeprazole, an overthe-counter remedy; and the third Phyllanthus emblica Linn, an ayurvedic treatment for gastrointestinal issues also known as Indian gooseberry. The research found the herbal treatment resulted in less pain, vomiting, sleep loss and other issues. Participants’ intestinal walls also showed signs of significant healing. The researchers concluded, “Findings indicate that the ethanolic extract of P. emblica fruits has gastroprotective effects in humans that justify its traditional use.” 8
West Michigan Edition
Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.
Leafy greens, which are rich in vitamin K, have again been shown to provide outsized benefits for heart health. Researchers from the Medical College of Georgia at Augusta University found that a reduced intake of vitamin K1 leads to more than triple the risk of an enlargement of the heart’s left ventricle, which reduces blood pumping volume, according to a study published in the Journal of Nutrition. Researchers followed diet records for 766 participants ages 14 to 18 and monitored their vascular structure and functionality. When compared to those with the highest intake of vitamin K1 from foods such as spinach, cabbage and other leafy, green vegetables, those with the lowest intake were more likely to experience vascular enlargement.
Eating Meat Raises Diabetes Risk
PHYSICAL ACTIVITY DETERS ALZHEIMER’S According to a study in the Journal of Alzheimer’s Disease, researchers discovered the risk of dementia can be halved by engaging in physical activities like walking, dancing and gardening, which significantly improve brain volume in the hippocampus region and the frontal, temporal and parietal lobes. The scientists studied 876 participants for 30 years and completed a longitudinal memory test of the patients, which were 78 years old on average, and followed up with MRI brain scans. They recorded their physical activity and logged caloric output every week. Two other studies found that any exercise that raises our heart rate and produces sweating for a sustained period will benefit cognitive health as we age. One meta-analysis of 36 studies from Australia’s University of Canberra found that exercise improved cognition by an average of 29 percent for those older than 50; another small group study from Germany’s Otto von Guericke University, in Magdeburg, specifically showed that dancing benefits seniors’ cognition.
Leafy Greens Lower Risk for Heart Disease
Toxic Effects of Lead on Reproductive Health
Saunas Lower Blood Pressure
In a new working paper from the West Virginia University Department of Economics, authors Daniel S. Grossman and David J.G. Slutsky found that during the lead-tainted water crisis in Flint, Michigan, from 2014 to 2016, there was a 58 percent rise in fetal deaths, and 275 fewer births compared to adjacent areas near Detroit.
University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, “Regular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.”
TEEN MARIJUANA USE FOSTERS DEPRESSION Research from the University of Pittsburgh followed 158 boys and young men until the age of 22. Brain scans revealed that the teenagers using marijuana between the ages of 14 and 19 had a higher risk of depression as young adults. Marijuana users also had the lowest educational achievements. They suffered impaired connectivity in the nucleus accumbens part of the brain, which plays a central role in the reward circuit tied to two essential neurotransmitters: dopamine, which promotes desire; and serotonin, which affects satiety and inhibition. Another recent study of 521 Washington State University students noted that depressed 12-to-15year-olds were more likely to be using marijuana by age 18.
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Positive Outlook Powers Osteoarthritis Patients Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.
HEALING MIND, BODY & SPIRIT
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Renewable Energy Subsidies Lag Far Behind
The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International (Tinyurl.com/TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.
Sweet Potato Project Encourages Enterprise
The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, self-sufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 10
West Michigan Edition
Uncontrolled Lice Threaten Fish Industry
A surge in parasitic sea lice that attach themselves to and feed on salmon, killing or rendering them unsuitable for dinner tables, is disrupting salmon farms in the U.S., Canada, Scotland, Norway and Chile. Wholesale prices for the species have already increased 50 percent over last year, leading to higher consumer prices for everything from salmon fillets and steaks to more expensive lox on bagels. Scientists and fish farmers are working on new ways to control the pests. Fish Farmer magazine states that losses by the global aquaculture industry could be as high as $1 billion annually. The only hope is to develop new methods to control the spread of the lice, which are naturally present in the wild, but thrive in the tightly packed ocean pens used for fish farming.
Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.
Floating Farm Helps Power UK Needs
Gino Santa Maria/Shutterstock.com
Marine Algae Could Nourish Growing World Population
According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foot-tall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.
Veggie Renaissance Brits Cutting Back on Meat Eating
In 2015, the World Health Organization labeled bacon, sausage, hot dogs and other processed meats with the same carcinogenic label as for cigarettes. According to the Mintel Meat-Free Foods 2017 Report (Tinyurl. com/MintelMeatReport), 28 percent of Britons have now drastically reduced their meat intake. Reasons vary. About 49 percent of those polled that have given up meat or are considering it say they feel prompted by health warnings. Other motivators include weight management (29 percent), worries about animal welfare (24 percent) and environmental concerns (24 percent).
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The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating
by Judith Fertig
mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.
Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 12
West Michigan Edition
Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”
Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and
Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.
dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”
Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.
One Great Dish: Dress up pasta with a seasonal vegetable sauce, such as caponata, an eggplant and tomato mixture, or include primavera via spring vegetables and basil, or arrabbiata, featuring tomatoes and red pepper flakes.
Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”
Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy
carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See Tinyurl.com/Viet-ChineseHotPotRecipe. French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com). March 2018
Cook-It-Yourself Ethnic Recipes
Eat-a-Lot Wakame Sea Vegetable Soup
Yields: 4 servings
Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience. Yields: 6 cups 1 cup yellow split peas 1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes ¼ tsp ground turmeric 2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded 1 Tbsp coriander seeds 1 tsp cumin seeds 1 medium-size tomato, cored and diced 2 Tbsp finely chopped fresh cilantro leaves and tender stems 1½ tsp coarse kosher or sea salt Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it. Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to 14
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medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin.
1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute.
Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes.
Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions.
Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt. Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm.
After a few strong stirs, serve piping hot in individual bowls.
Recipe courtesy of Raghavan Iyer (RaghavanIyer.com).
Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.
photos by Stephen Blancett
This soup satisfies a body’s call for a dish rich in minerals and vitamins.
Autism, Alzheimer’s, Traumatic Brain Injury, Parkinson’s disease. What do all these common conditions have in common? by Dr. Dan Gleason
any experts consider these conditions to be the result of neurologic trauma. These injuries come in three basic forms. One being a physical trauma like concussive blows to the head. The second, chemical trauma derives from toxins and deficiencies. Third is mental trauma, such as PTSD. There is an increasing awareness of physical trauma due to closed head injuries from football, boxing and hockey. The sight of Mohammed Ali with his Parkinson’s tremors lighting the Olympic torch was a prime example. Sudden impacts can cause long-lasting injuries to nerve tissue. Much like repetitive motion injuries that cause damage to wrist nerves in carpal tunnel syndrome, repetitive blows to the head can take a toll on the nerves of the head. Sometimes these forces are so small that they don’t qualify as a concussion but cumulatively they add up. Some occupations put workers at risk. Some people are prone to falls. Physical traumas come from sudden severe blows as well as from multiple small insults. Chemical trauma is a very real risk factor in brain injury. Everyone is exposed to heavy metals, petrochemicals, and agricultural chemicals in addition to toxins that are produced within the bodies by bacteria, viruses, and parasites. Luckily, most of what is taken in can be excreted, much like a self-cleaning oven. However, some people have great difficult with excretion and thus become “chemical hoarders.” While most can use some help with detoxification, these people need help in the form
of a dedicated detoxification program. The flip side of toxic exposure is nutrient deficiency. One literally is what one eats and what supplements are taken. Nutritional needs are unique to the individual. Comprehensive nutrient testing is important for everyone, especially those with symptoms of brain injury. Without all the individual vitamins, minerals, enzymes, fats, proteins, and cofactors the brain is vulnerable to physical, chemical and mental insults. It will also have difficulty with repairing itself. PTSD or “shell-shock” is a dramatic example of mental trauma. Being subjected to great danger, fear or combat can make significant changes in the way the brain works. Mental traumas can also come through chronic or repetitive stress like interpersonal, workplace or family of origin issues. Symptoms may include anxiety, depression, fatigue, and memory loss. What comprehensive approach can be developed to better treat these terrible conditions? What can be done to stop and reverse the damage? Using the same format used to understand where they originate, integrative treatments can be devised that lead to repair and restoration of function: 1. Physical therapies like exercise 2. Chemical methods like detox and supplements 3. Mental treatment like counseling and meditation There are many physical measures that help restore brain function. Dance, Yoga and Tai Chi bring balance and harmony to the brain. Exercise improves brain func-
tion by improving circulation and strength. Massage, chiropractic and osteopathic manipulation are all helpful in restoring neurologic function. Certainly avoiding further physical trauma is important. Last month I wrote about the book The End of Alzheimer’s by Dale Bredesen, M.D. He indicates that the brain requires proper nutrition to restore chemical balance. In previous issues of Natural Awakenings magazine, I wrote about what nutrient testing is recommended for Alzheimer’s disease. I also recommend comprehensive stool testing to determine if there are imbalances in the gut micro biome, parasites, yeasts or digestive malfunctions. Toxicity testing should also be done to rule out heavy metals and other chemical poisons. Hormone testing is also important. If someone can determine what is lacking or getting too much, proper adjustments can be made to the diet, supplement and detox programs. Mental treatments can include psychotherapy, meditation, yoga, visualization and meditative prayer. I suggest finding a practice, group or therapist to help with this aspect of condition. There are several other therapies that show great promise in treating these neuro-degenerative conditions. Dr. Bredesen recommends a ketogenic diet, and we have seen great results in patients who switch to eating this way. We have also seen impressive improvements in those patients who undergo cold laser therapy. I recommend the book The Brain’s Way of Healing by Norman Doidge, M.D. Check out chapter 4 entitled Rewiring the Brain with Light. In addition to being a Doctor of Chiropractic (DC) and an Applied Kinesiologist, Dr. Gleason is a 4th generation home builder and engineer — he correlates the two sensibilities in his approach, “A person’s health is similar to that of building a house – good planning, good science, good materials make for good health as well as a good home”. Dr. Dan Gleason is the owner of The Gleason Center located at 19084 North Fruitport Road in Spring Lake. For more info: go to TheGleasonCenter.com or call 616-846-5410. See ad page 37. March 2018
matory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.
SPICE UP HEALTHY COOKING Six Seasonings with Surprising Payoffs by Amber Lanier Nagle
pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.
Garlic (Allium sativum)
“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. 16
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“Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”
Turmeric (Curcuma longa)
Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd. com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflam-
Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.
Cinnamon (Cinnamomum cassia and Cinnamomum verum)
“One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.
Ginger (Zingiber officinale)
“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research
Black Pepper (Piper nigrum)
noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.
Paprika (Capsicum annuum)
A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicin-containing spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).
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Sunshine on Our Shoulders
Makes Us Happy and Healthy by Kathleen Barnes
ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.
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“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression. “Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical doc-
tor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with natural
At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood. ~University of Sydney Adolescent and Eye Study of 2,000 children vitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a re sponse to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.
Bare Minimum Holick, who differentiates between unhealthy tanning and healthy sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at KathleenBarnes.com. March 2018
DR. J. DREW LANHAM
TO RESERVE YOUR AD FOR THE
A• C ORARE BIRD LORING THE •
2018 ANNUAL N AT U R A L L I V I N G
THURSDAY, APRIL 12, 2018 / 4 - 5:30 PM AQUINAS COLLEGE PERFORMING ARTS CENTER
Dr. J. Drew Lanham, ornithologist, conservationist and distinguished professor, will share engaging personal stories to help address issues related to the environment, social justice and bringing nature into the urban experience. This self-proclaimed “rare bird” is a widely published scientist, author and poet with work appearing in numerous academic and literary journals. Aquinas College Performing Arts Center 1703 Robinson Road SE, Grand Rapids, Michigan Lecture is free and open to the public Reception and book signing will follow. RSVP to aquinas.edu/wegespeaker
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Build A Healthy Diverse Microbiome for Longevity by Deirdre Kohley, RPh
hat is the one thing a person can do to create optimal health and lessen chances for chronic disease? It’s no surprise to hear that the USA spends the most per capita on health care, and yet we are not the healthiest people on this planet. Looking at the Blue Zone that exists in America, gives the information needed to reverse this trend. Loma Linda, California is one of the five Blue Zones that exist around the world, where the population lives longer, many to 100 plus years in vibrant health. That’s almost 25 years longer than the average person in the United States lives, revealing many are in poor health. What secret sauce do the folks from Loma Linda use to extend their years? New York Times bestselling author and National Geographic Fellow, Dan Buettner, explored and studied the Blue Zones and has nine reasons that explain this phenomenon. While spirituality, sense of community, low stress and exercise are parts of the story, what they consume is reported to have the most profound effect. Eating balanced caloric real whole food, mostly plants, nuts and seeds, and including sources of animal protein that are free from hormones and antibiotics, has given them extended years. If alcohol is consumed, it’s a type of wine that is high in polyphenols, making it a beneficial beverage compared to other spirits. UC Berkeley has written about the studies which show that consuming legumes three times weekly and nutrientdense vegetables, fruits and whole grains daily, have given the population of Loma Linda a distinct advantage over those who shovel in the standard American diet. How can one optimize nutrition to make profound changes in longevity and overall health? There is conflicting data and so many differing opinions shouted out in various media by well-educated professionals that what to eat becomes confusing. Compound that with information spread by those only interested in making
a profit from the confusion and it becomes exasperating. While the truth about what to eat, when to eat, and how much to consume can be different, depending upon one’s health condition, it does not have to be so complicated as to give up and reach for the quick fix fast food. Just eat real food. Learn about the goodness of fat. Low fat is out. Ancestral diets, aka Paleo and Keto have replaced the misguided high carbohydrate fiasco. Decide to give up sugar-laden junk food, artificial sweeteners, and prepared frankerfoods. Instead choose fresh or frozen mostly organic vegetables, fruits, nuts, and seeds. Learn to soak and sprout legumes and grains, find a source of grass-fed or pastured animal protein, wild-caught seafood and cultured or fermented dairy. Some may need to modify this list by eliminating foods that are allergens or choose to be gluten free due to chronic inflammation or autoimmune conditions. Is it necessary to hop aboard the gluten-free train? According to Dr. David Perlmutter, the answer is “give it a try”. When Alessio Fasano, world-renowned pediatric gastroenterologist, researched and found evidence linking gluten-intolerance to gut dysbiosis, diabetes, and brain inflammation, it provided hope for many suffering from conditions that appeared to have no cause. Treatment success for such a mysterious ailment as fibromyalgia, by simply eliminating gluten, is exciting for those who will dive in and adopt the food matters approach. Ulcerative colitis, rheumatoid arthritis, and Hashimoto’s thyroiditis have all responded to a 5“R”approach to healing. The first “R” is removing the offending inflammatory foods. Deciding to get real with food choice can begin with the simple act of purging the kitchen. Gather information from experts like Izabella Wentz, JJ Virgin or Josh Axe, make a plan to follow and go shop the perimeter of the grocery store. Most of the less processed food hangs out in produce and refrigerated sections. Better yet, go to the local farmer’s
market and buy meat, eggs and produce according to the season and build a good foundation for a healthy gut microbiome. This universe of organisms living in everyone’s intestines is made up of bacteria, viruses, fungi and other microorganisms and it’s responsible for keeping us healthy. A healthy microbiome helps absorb and produce key nutrients for our biological systems keeping the body in balanced, happy homeostasis. Keeping those quadrillion organisms alive and in symbiosis to effectively extract nutrients can be augmented by eating cultured foods like real pickles, sauerkraut, kim chi, yogurt, kefir, and sourdough bread. These foods provide probiotics in a natural form, perhaps avoiding the need to buy probiotics in concentrated capsule or liquid form. To bring it all together, try a great handplate experiment to provide fuel for the gut microbiome and balanced macronutrient portions for covering micronutrient needs. Start with 1-2 tablespoons of cultured sauerkraut. Fill most of the plate with a mix of steamed and/or raw multi-colored vegetables, a palm-sized protein portion, one or two thumbed sized healthy fat portions, occasionally a fruit, often a few nuts and seeds, and reserve grains for weekly treats. Experiment with dairy from differing sources like cow, sheep, goat or camel milk. If it causes congestion, stomach upset, thick tongue, or foggy thinking, leave it out. There is a new book on the horizon from Dr. Mark Hyman with a title that says it all. What the Heck Should I Eat? will be the common sense real food version that will provide a road-map for sustainable healthy eating for a healthy gut microbiome and a longer vibrant life. Deirdre (Dee) Kohley, RPh, is owner of Bluewater Wellness and is a graduate of Ferris State University and has lived all her life in Muskegon. Dee continues to find ways to ways to reach women who genuinely want to get well or live an optimal life. She loves digging into research to find new ways to help people. Dee is married and has seven children and eight grandchildren who keep her busy. She loves the beach and spending time outside enjoying the seasons. You can contact her by going to her website www. bluewaterwellnessteam.com or calling 616-2962422 or 231-730-5211. See ad page 17. March 2018
Fitness in 10 Minutes A Full-Body Workout for Busy People by Locke Hughes
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WALL PUSHUPS. Stand at arm’s length away from a wall with feet hip-width apart. Place palms shoulderwidth apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.
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ARM CIRCLES. Stand with feet hipwidth apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent.
SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and
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then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.
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hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.
SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute.
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HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.
Camp Helen Brachman, Almond, WI
BRIDGE. Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.
CLAMSHELL. Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.
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SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.
BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.
TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair. Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at SilverSneakers.com. March 2018
Ilona Selke on the
Power of Dreaming Big by April Thompson
or 30 years, international bestselling author, teacher and speaker Ilona Selke has inspired thousands of people worldwide to create a more fulfilling life by discovering the power of their consciousness. She’s the author of six books, including Dream Big: The Universe is Listening and The Big Secret, co-authored with Jack Canfield. Her Living from Vision course, available in six languages including Chinese, teaches how to use the power of visualization to tap into our highest potential and deepest dreams in order to manifest miracles. Born in the Himalayas to German parents, Selke spent her first three years in Afghanistan speaking Persian and German, and then grew up in Germany. She moved to the U.S. at age 20 to study philosophy, where she met her husband and partner, Don Paris. The couple spent 25 years studying and communicating with dolphins in natural waters, experiences shared through her books Wisdom of the Dolphins and Dolphins, Love and Destiny. They split their time between a geodesic dome home on a Northwest Pacific island and the Shambala retreat center they founded in Bali.
What is key to manifesting our dreams and desires? It’s a four-step process. First, form a clear description in your mind, positively framed and based on your passion. No matter how big the dream, if you are behind it heart and soul, you will manifest miracles. Next, imagine the scenario as if it has already happened. The third and most vital step is to feel the feeling of your fulfilled wish as if it has already manifested. 24
West Michigan Edition
Fourth, create a metaphorical image that represents the feeling. By applying this method, our clients have manifested a desired pregnancy, funding for an overseas orphanage and redemption of a suicidal teen. In the latter case, the young man went on to focus on his dream of learning jazz piano well enough to play benefit concerts for children being treated for cancer.
Which universal principles are at work behind manifestation? We live in a conscious, interactive universe, and it is listening. Our Western scientific mindset may not support the idea, but thousands of years of mystical teachings, as well as new understanding via quantum physics, teach that the observer is an intri-
cate part of what appears to be solid matter. In practice, it means we can communicate intentionally with the universe. When we learn to do so, it responds to us.
How do our thoughts affect our reality? All our thoughts, subconscious as well as conscious, affect how things manifest around us. If we have contradictory beliefs, it is hard to manifest things. For example, if we say we want money, but somehow believe that money is dirty, evil or undeserved, then we are pushing and pulling against ourselves. It’s important to dive into our subconscious mind and heart, and deal with the negative feelings that dwell there, such as hurt, sadness and trauma. Make this a daily activity—cleaning your emotional being. Eventually, your subconscious and conscious mind as well as the superconscious will all point in one direction and you will see your desired results. We guide people to build their success, aspirations and dreams in alignment with their deepest values as well as their purpose in life. Uniting purpose and direction is tremendous fuel for moving in the direction of your dreams.
Why does choosing goals aligned with our purpose make them manifest more easily? Personal goals and inner purpose are not always aligned for everyone. However, when you take time to become aware of your deepest dreams, you may find that a part of your purpose is embedded in them. Be aware that many people confuse their larger life purpose with their talents. Our talents are what we love to do, what we are good at. Yet our deeper purpose actually is to shine more light and share more love. That is the common true root to our purpose. My suggestion is to read books that share success stories from those that are living on purpose and provide step-by-step instructions on how to get there. Connect with April Thompson, in Washington, D.C., at AprilWrites.com.
Reclaim Your Magic Make Your World Wondrous Again
by Paige Leigh Reist
e are all born with magic, but somewhere along the way, life tends to stomp it out of us. When we are living in our magic, we become curious, passionate and energetic. We thrive. Here are five ways to begin to reclaim our own special vibrancy.
LIVE WITH EARTH’S CYCLES Our planet teaches by example how to live in harmony with the seasons. Rest in the winter, awake to new beginnings in spring and rejoice in summer’s bounty. Give extra thanks in autumn. Live by and with the land, and watch how goodness magically blooms into being.
EXERCISE INTUITION Trusting in our intuition is generally discouraged from a young age. We’re taught to ignore it in favor of logic, following social scripts and displaying expected behaviors. We’re told whom to look to for answers, definitions of right and wrong and true and false, and that grown-ups always know best. A powerful way to counteract this conditioning is to come to trust ourselves. Intuition is like a muscle—the more we use it, the more powerful it becomes. The spiritual “still small voice” won’t lead us astray.
COMMUNE Speaking our truth is transformative. To be heard, validated and supported is a
powerful catalyst of personal growth and supports self-worth. Whenever possible, make time to meet with kindred spirits and share personal stories, wisdom and struggles around the proverbial fire.
CELEBRATE Spend time thinking about what it is that comprises the essence of oneself and celebrate it—that is where magic lives. Often, the qualities that carry our magic may have been put down. Sensitivity can be considered weakness. Determination might be termed stubbornness. But if we unabashedly love and celebrate these qualities in ourself, we begin to re-conceptualize them as sources of strength and power, and magic seeps through.
STOP ACCEPTING THE MUNDANE Let go of anything that does more to limit rather than propel progress. Review media habits, relationships, jobs and character traits, and be ruthless in pruning what needs to go. Try to interact only with people, activities and things that produce glowing feelings of inspiration, fulfillment and buzzing vitality. Assess habits honestly and choose meaningful substance over comfort, ease and familiarity. Paige Leigh Reist is a writer from Calgary, Alberta, Canada, who blogs at TheWholesomeHandbook.com. March 2018
Five Steps to Positivity by Tamar Chansky
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This is a family master plan for helping both children and adults resist negative thinking.
Step One: Empathize with a Child’s Experience While the desired outcome is to help a child embrace a different point of view of their situation, the first goal is not to come on too strong with an agenda of change. Instead, start from where they are, based on an expressed emotion. Reflect this with words, a hug or a gesture. Thoroughly accepting how a child feels doesn’t necessarily imply agreeing or sharing the same view, but it does release them from having to show how bad they feel. So when a child says, “I feel like I’m in jail,” resist the urge to say, “Are you crazy?” Rather than try to steer them off their course, go in the direction of their swerve to help direct them back to their best self. The key is to normalize the experience without minimizing it. Exhibiting too much good cheer means they have no choice but to be grumpy to get their point across. Introduce the idea of choice: “Your thoughts are making you feel really bad. I wonder if there is something different we could do.” Don’t oppressively correct them with the right answer; it makes a child feel bad for being wrong.
Step Two: Relabel Instead of being led down a thorny patch lined with terrible impossibilities and accusations, we might steel ourselves to remain calm, get some distance or take our thoughts with a grain of salt. Relabeling begins with noticing a familiar ring to a child’s thoughts and distress; like us, they can also learn to recognize when “Mr. Negative” appears. Then they’re better prepared for discussion. As parents, when we learn to predict, “Yep, I knew my negative thinking was going to jump to that conclusion,” we can decide to choose other interpretations.
engage in something enjoyable until our nervous system recovers. Thoughts, like a windup toy with its wheels against a wall, can keep spinning fruitlessly in place until manually turned in a new direction. Redirecting differs from distracting ourself from negative thoughts. Distractions play hide-and-seek with negativity; eventually, it will find us again. The master plan in caring for a child calls for us to first dismantle the power of whatever perspective is bullying them, correctly value ideas and then focus on what matters most. Whether we’re ac-
cepting or dismissing thoughts that suggest themselves, either way, we’re the boss because thoughts have only the power we give them and we are equipped to let them float on by or to amend, correct or replace them. Psychologist Tamar Chansky, Ph.D., is the founder and director of the Children’s and Adult Center for OCD and Anxiety, in Plymouth Meeting, PA. Her many books include Freeing Your Child from Negative Thinking. For more information, visit TamarChansky.com.
Step Three: Specify What Went Wrong Don’t be tempted to try to solve the huge problem initially presented, such as, “I hate my life, everything is terrible, I can’t do anything right.” The goal is actually much smaller, so teach a child to shrink it by narrowing down from some global form to the specific offending thought or situation that needs to be addressed. With young children, frame this approach as doing detective work to locate the source of the problem; with older children, explain that it’s usually a triggering event that makes us feel really bad—the straw that broke the camel’s back. It’s key to helping them know what to do to feel better.
Step Four: Optimize and Rewire When a child is thinking negatively, their thoughts stall, their strengths and resources lock up, and their energy, motivation and hopefulness are drained. Try different settings or perspectives on the specific problem the child has identified and choose the version or interpretation that works best for them, one that is the least damaging, most accurate and gets their system moving in a new direction.
Step Five: Mobilize to Be the Change When we can’t think our way out of a mood, we can move ourselves out of it. Like picking up the needle on a skipping record and putting it down elsewhere, doing something active helps the brain March 2018
FRUGAL FOODIE Practical Uses for Aging Produce
by Judith Fertig
hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS-TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut. “In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land and swallows 80 percent of the fresh water consumed in the United States.”
West Michigan Edition
To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy.
Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves (Tinyurl.com/AsparagusSoupTips).
Broccoli, Swiss Chard and Spinach Stems
Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.
Carrot and Beet Tops
Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto or salsa verde recipe, suggests Registered
Dietitian and nutritionist Madeline Basler, of Long Island, New York. One of her go-to’s is her Earth Day Carrot Top Pesto (Tinyurl. com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic, as a veggie side.
Fruit Snippets Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.
Leftover Wine Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. It can add flavor to soups and stews, sauces and desserts like wine-poached pears.
Lemon Peels The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in
a jar and topping with vinegar. See how at Tinyurl.com/HomemadeCitrusCleaners.
Vegetable Peels and Trimmings Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle (InSonnetsKitchen.com/ how-to-make-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever else I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).
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Sprouts for Pets
Crunchy Nutrition Animals Will Love espite their small size, sprouts pack a nutritional wallop with vitamins, minerals, amino acids, enzymes, antioxidants and protein. Dogs, birds, horses and even cats enjoy the crunch, as well as the health benefits.
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Notorious for being picky eaters, cats might balk at sprouts being added to their regular diet. Rather than upsetting the status quo, grow sprouts like alfalfa or barley on a handy windowsill for grazing. “My cats prefer self-serve,” observes veterinarian Carol Osborne, owner of the Chagrin Falls Veterinary Center & Pet Clinic, in Ohio. “Now they leave my house plants alone.” Both cats and dogs may show improved gastric intestinal health as a result.
Dogs Dogs are more accepting of new content in their food bowl. “Add just a few sprouts so a dog gets used to the slightly bitter taste. Once acclimated, one-eighth to one-
quarter cup daily per 20 pounds of the pet’s weight is the rule of thumb,” says Osborne. She counsels against serving Fido onion, garlic, corn or mushroom sprouts. Peas, sunflowers, radishes, alfalfa and clover are suggested; they are all tasty and easy to grow.
Birds “We encourage people to make their own sprouts. It’s easy to get quality seeds for legumes or grains from Whole Foods, BobsRedMill.com or Nuts.com,” says Ann Brooks, president of the all-volunteer Phoenix Landing Foundation, in Asheville, North Carolina. They provide educational activities and facilitate adoption of birds, from parakeets to macaws. Sprouts from the store can be risky, because of bacteria, she cautions. “If not growing your own, the only one I recommend is the organic
by Sandra Murphy
Benoit Daoust/Shutterstock.com marijonas/Shutterstock.com
crunchy mix from SunnyCreekFarm.com. Be sure to get the freshest date possible.” “One of my favorite sprouts is mung beans, because they appear in two days or less. Birds like the crunch,” says Brooks. “Sprouts are safe to leave in the cage all day because they are live foods.”
Horses When adding sprouts to a horse’s regular diet, it’s important to balance the intake. “A lot of barns feed forage three times a day. I know of a couple that feed one meal of sprouts and the other two of hay,” says Clair Thunes, Ph.D., a consulting equine nutritionist with Summit Equine Nutrition in Sacramento, California. “Several companies sell systems for large-scale growing.” The sprouts grow with matted roots in what is called a biscuit, weighing about 18 pounds. Difficult to mix with other feed, the biscuits are fed separately, roots and all.
Instead of sprouting one kind of seed per jar, consider creating a mix. “Because of sporadic drought conditions, the idea of growing your own fodder became more popular, thinking it might make forage supply more dependable and possibly cheaper after initial startup costs,” Thunes explains. “Owners have a sense of control over what the horse eats, there’s less reliance on a supplier and the seeds are less expensive than hay. Due to moisture and nutritional differences, you can’t swap sprouts and hay pound for pound. It’s best to consult a veterinarian or nutritionist.” Sprouts contain a lot of moisture and have an inverted calcium phosphorus ratio that has to be accounted for she says. Horses enjoy barley, sunflower and flax sprouts for variety. The high moisture content may help reduce the risk of intestinal impaction and resulting colic.
Good for All “Sprouts are a healthy form of nutrition and a hip way for both pets and people to enjoy greens,” says Osborne. “They’re a great go-to powerhouse of nutrition, often more nutritious than the adult plant.” Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.
Sprouting Tips 4 Always use organic seeds. SproutHouse.com and Rareseeds.com are additional sources. 4 Seeds sprout in water or soil. Avoid direct sunlight. 4 Practice good hygiene to avoid bacteria. Rinse seeds several times a day to prevent mold. Once the sprouts show a bit of green, dry them to remove excess moisture before refrigerating. 4 Refrigerate for up to a week for peak freshness, but no longer. 4 Use a mix of seeds or one kind at a time. Discard any seeds that don’t sprout with the rest. 4 Sunflower seeds produce a particularly high volume of sprouts.
NaturallyWestMI March 2018
calendar of events ALL MONTH LONG BVI School of Ayurveda Accepting Applications: Ayurvedic Consultant Certificate Program. Webinar and On-Site Courses, one weekend a month. State Licensed. NAMA Member. The Sambodh Society, Inc. 6363 N. 24th St., Kalamazoo. Info and Catalog: AyurvedaMichigan.org or 269-381-4946.
THURSDAY MARCH 1 Intro to Reiki I & II Class: 6:30-7:30pm. Free. 17212 Van Wagoner Rd, Spring Lake. Info: 616296-2422, Info@BlueWaterWellnessTeam.com.
SATURDAY MARCH 3 Community Quiet Day & Labyrinth Walk: 10am3pm. St. Paul’s doors will be open for contemplation, centering and healing prayer, and walking meditation. Come and go as the day allows. Refreshment for the body and spirit. Donations only. St. Paul’s Episcopal Church, corner of Third & Clay in downtown Muskegon, across from Hackley Park. Info: 231-7440377, LindaReynolds21@comcast.net.
MONDAY MARCH 5 Making Impact! 7pm. The Women’s Issues group of Lakeshore Ethnic Diversity Alliance along with Herrick Library will be hosting this panel discussion featuring women change agents from the Holland area who are known for shaping the community on a professional and a personal level. Members of the panel include: Jane Dickie, retired chair of the Hope College Women’s Studies Program; Denise Kingdom-Grier, pastor of Maple Avenue Ministries; Sarah Leach, Editor in Chief of the Holland Sentinel; Lupita Reyes, principal of LAR counseling services; and Lucia Rios, Community Access Specialist, Disability Network Lakeshore. According to moderator, Diana Nelson, “You don’t need to be a politician to make an impact on your community.” Herrick Library, 300 S River Ave, Holland. Info: Herrickdl.org
WEDNESDAY MARCH 7 Spring into Health: 10am-12pm, 6-8pm. Being offered twice in one day! Looking forward to spring? Come discover ways to stay healthy during the transitional time of year. As nature begins to come to life, learn how to renew, recharge, and come to life as well. $25 Pre-register. The Remedy House, 5150 Northland Dr, Grand Rapids. Info: 616-443-4225. Managing Menopause & Andropause Symptoms Seminar: 6:30-7:30pm. Seminar led by Dr. Ramona Wallace. Free. 17212 Van Wagoner Rd, Spring Lake. Info: 616-296-2422, Info@ BluewaterWellnessTeam.com.
FRIDAY–SUNDAY MARCH 9-11 West Michigan Women’s Expo: Fri and Sat 10am6pm, Sun 11am-4pm. Spend the Day! Spend the weekend! Hundreds of exhibits tailored to women and their families. Bring your friends and family to explore all that the Women’s Expo has to offer… Health, Beauty, Fitness, Fashion, Finance, and Fun! Open to the Public. Tickets available at the door or online. DeVos Place, 303 Monroe Ave NW, Grand Rapids. Info and coupon: KohlerExpo.com
West Michigan Edition
SATURDAY MARCH 10
TUESDAY MARCH 13
Natural Living with Plant Based Products: 2pm. This class focuses on bringing awareness to the harmful chemicals that are lurking in our everyday cleaning, personal care, and food products. Also learn how this affects the immune systems, overall health, and emotional wellness. $10. 208 W 18th St, Holland. Info: MibodhiTree.com, 616-392-4269.
Deep Rest: 6:30-8:30pm. Presented by Susan Duesbery and Sandra Mitchell, come learn the significance of deliberate rest, explore what gets in the way of a more restful existence, and take part in restful practices of meditation, breath work, guided imagery, and yoga nidra (yogic sleep). $45. 2025 Fulton St East, Grand Rapids. Register: dominicancenter.com, 616-514-3325.
MARCH GARDEN DAY: A Celebration of Gardening! 8am-3pm. This annual gardening celebration is the perfect antidote for the winter blues. Educational presentations from regional gardening experts include rock gardening, organic gardening, mushroom hunting tips, yoga for gardeners, invasive plants and pruning like a pro. Add to the educational and inspirational speakers a gourmet lunch, silent auction and displays from local garden businesses, and you have a gardener’s paradise for a day. Grand Haven Community Center, 421 Columbus St, Grand Haven. Register online at WMNLA.com Spring Wild Herbs for Wellness: 1pm. Join herbalist, forager and author Lisa Rose on a journey to learn about wild plants used for food and herbal medicine. Learn tips on how to locate and eat plants. Find out how these herbs and foods combat spring colds, allergies, stagnant digestion, and support the body’s transition through spring. Free. Grand Rapids Public Library Main Branch, 111 Library St NE, Grand Rapids. Info: CommReq@grpl.org, 616-988-5400.
SATURDAY-SUNDAY MARCH 10-11 Healing Body, Mind & Spirit Expo: 4th Annual Holistic Expo, Kalamazoo Wings Event Center, professional mediums, intuitive’s, healers & more gathered under one roof. Free lectures, speakers & prizes included w/ admission $10 daily, Weekend pass $17, 12 & under free. Visit www. HealingBodyandSpirit.com to view exhibitors. Reiki I & II Weekend Workshop: Saturday, 10am-4pm, Sunday, 10am-3pm. $250. 17212 Van Wagoner Rd, Spring Lake. Info: 616-296-2422, Info@BlueWaterWellnessTeam.com
SUNDAY MARCH 11 Better Body Image Conference: 12-6pm. This event aims to shape and redefine the concept of self with a positive body image by incorporating diverse definitions of beauty, cultivating positive speech, and fostering self-compassion. International filmmaker Elena Rossini is the keynote speaker, followed by workshops, and ending with the viewing of The Illusionists documentary with a panel discussion with local experts. Free (paid workshops $15 each or 2 for $20). Wealthy Theater, 1130 Wealthy St SE, Grand Rapids. Info: BetterBodyImageConference@gmail.com. Your Luminous Energy Field: 2-4:30pm. The Aura, or Etheric Energy field receives, assimilates, and transmits energy and connects every part of us to all parts of the Universe including its spiritual realms. Join Gayle Campbell to learn about your Aura and how to clear, nourish, and protect it. $38. Preregistration and payment are required. 351 Cummings, NW, Grand Rapids. Info: 616-735-1285. Eckankar: 10-11am. “Seeing the Essence of God in Ourselves and Others,” ECK Light and Sound Service. Free. Dominican Center at Marywood, Room 4, 2025 E Fulton, Grand Rapids. Info: ECKMI.org, firstname.lastname@example.org, (269) 370-7170.
Reiki Share: 10am-12pm, 6-8pm. Being offered twice in one day! Come check out what Reiki is all about, and have a mini session done. Open to those that know Reiki and those that don’t. Donations welcome. The Remedy House, 5150 Northland Dr, Grand Rapids. Register: 616-443-4225.
SATURDAY MARCH 17 Inspire! Topic - Gender Roles: 10am-1pm. Inspire! is a monthly community event that creates an opportunity to grow spiritually and ethically by exploring specific areas of concern and highlight ways in which those concerns are being addressed. It begins with a time of reflection, healing and growth, and then the challenge to use health and wholeness to help the community. This event is participative and experiential. Free. 714 Columbus Ave, Grand Haven. Info: 616-414-9111, Office@extendedGrace.org.
TUESDAY MARCH 20 Fat Bombs and the Ketogenic Diet: 10am-12pm, 6-8pm. Being offered twice in one day! Come experience fat bombs and gain a greater understanding of the popular ketogenic diet that can help strengthen muscle, reduce brain fog, improve memory, and increase sustainable energy. $25, register by March 16. The Remedy House, 5150 Northland Dr, Grand Rapids. Info: 616-443-4225. Hormones Class: 6:30-7:30pm. Free. 17212 Van Wagoner Rd, Spring Lake. Info: 616-296-2422, Info@BlueWaterWellnessTeam.com. Chakra Series: 7-9pm. The Chakra Series is designed to open blockages, release energy throughout the body, and restore overall balance to whole system. A gem stone is given to promote openness and healing. Enjoy aromas of essential oil blends specifically created for each Chakra and be stilled by an iRest Meditation designed to open each space to experience deep rest. $20 or $140 for all 8 classes. 1991 Lakeshore Dr, Muskegon. Info: email@example.com.
WEDNESDAY MARCH 21 Wellness Seminar: 6:30-7:30pm. How does functional medicine address gut health? IBS, SIBO, Crohns and more seminar with Dr. Ramona Wallace. Free. 17212 Van Wagoner Rd, Spring Lake. Info: 616-296-2422, Info@BlueWaterWellnessTeam.com.
FRIDAY – SATURDAY, MARCH 23-24 Women’s Wellness Conference: Featuring a two day seminar on Building Hormonal Health through Nutrition taught by Elaine Newkirk, ND, RN. Event is sponsored by Hollie Schipper, Harmonic Wellness & Reflexology, Julie Bennett of Advanced Thermal Imaging and Ann Sinclair of BiomagEnergy. Location of event is 2565 Forest Hill Ave, Grand Rapids. Info: Hollie Schipper at 616-822-1914 for information on attending or obtaining a booth at the event.
SATURDAY MARCH 24
SATURDAY MARCH 31
Healing Health Fair: 10am. Full day of cleansing, healing, and rejuvenating. There will be sales throughout the store as well as drawings and door prizes. Call 989-352-6500 for appointments, or make them at the door. Services: Foot Detox, Infrared Sauna, Migun Bed Therapy, Health Compass Reading - $20 each or Spa Package (all four) for only $50. The Healing Center of Lakeview, 332 S Lincoln, Lakeview. Info: thcoflakeview.com.
9 Phases of Qi Cultivation: 1-4 pm. This workshop is led by certified Qigong/TaiChi teacher Marcia Schrotenboer. Come learn the 9 Phases of Qi Cultivation, unlocking the secrets of one of the most powerful of the Chinese healing arts. Qigong is a set of techniques used to increase vitality and longevity, as well as to achieve and maintain optimal health and inner peace. $30, pre-registration and pre-payment required. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Register: WestMiQigong.org, 616-335-0723, WestMiQigong@gmail.com.
Reiki I & II class: 9am-5pm. Introduction to Reiki teaches becoming attuned to the universal energy, learning how to give treatment to self and others, and meeting your Reiki guide. $250, the fee includes a $50 deposit due at registration by March 17. The Remedy House, 5150 Northland Dr, Grand Rapids. Register: 616-443-4225. Rest, Relax, Restore – Grounding: 3-5pm. Grounding is a way to reset your energy. Instead of being “up in your head,” thinking and allowing energy to build as tension in the shoulders, come to the grounding class to learn techniques that bring you back in balance. During these two hours you will experience gentle “grounding” yoga practices for your body and enjoy the aroma of grounding essential oils to enhance your relaxation experience. $20. 1991 Lakeshore Dr, Muskegon. Info: info@ bluehorizonswellness.com.
SUNDAY MARCH 25 Advanced Reiki class: 9am-5pm. Enhance energy work to a new level. Learn how to perform psychic surgery, and how to set up and utilize a crystal grid with energy work. $275, the fee includes a $50 deposit due at registration by March 17. The Remedy House, 5150 Northland Dr, Grand Rapids. Register: 616-443-4225.
SUNDAY MARCH 25 Meditation Class: 3-3:45pm. Learn helpful meditation techniques from meditation teacher, Sherry Petro-Surdel. This class is accompanied by music and a walking meditation on a labyrinth. $10. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info: MiBodhiTree.com
FRIDAY MARCH 30 Free Dinner & Movie Night: 6:00pm. Come for a community-wide dinner and movie! Pizza will be ordered from Marco’s. Other dishes welcome, but not required. Dinner begins at 6:00pm and the movie begins at 7:00pm. Free. 714 Columbus Ave, Grand Haven. Info: Office@ExtendedGrace.org, 616-414-9111.
save the date THURSDAY, April 12
save the date SUNDAY, April 15
West Michigan Spirit Faire: 11am-5pm. Consult with intuitive readers and holistic health practitioners. Experience angel messages, Reiki, massage, palmistry, gemstone readings, astrology, phrenology, henna art and more. Shop for crystals, runes, jewelry, tarot cards, books, soaps, essential oils. Come enter door prizes, enjoy free lectures and free parking. $5. DoubleTree ballroom, 4747 28th St. SE, Grand Rapids. Info: WMichSpiritFaire@gmail.com.
The 2018 Wege Foundation Speaker Series: 4pm. On Being a Rare Bird: Coloring the Conservation Conversation. Joining us for a conversation will be Dr. J. Drew Lanham, ornithologist, conservationist and distinguished professor. Lanham will present about how culture and ethnic prisms can bend perceptions of nature and its care. Aquinas College Performing Arts Center. Lecture is free and open to the public. Reception and book signing will follow. RSVP by April 5, 2018 to Aquinas.edu/ WegeSpeaker.
Clinical Acupressure & TuiNa Massage Program: 9am-4pm The first three hours will be a lecture and the rest of the day is practicum. After completing this State of Michigan certified, 40 weeks massage program you will be able to: Take the state massage board exam to become a licensed massage therapist 3790 28th ST SW, Suite B, Grandville. Info: AOAHA.com.
save the date
save the date
SATURDAY, April 14
Spring Into Health Expo: 9am-2pm. Come for a fun-filled day with distinguished health and wellness vendors, fashion shows, clothing, food, jewelry, skin care, cleaning, and more. Like us on Facebook. Sign up and receive a bonus prize - facebook.com/ springintohealthexpo/. Lower level of Partners in Dental Care, 2565 Forest Hill Ave SE, Grand Rapids.
save the date TUESDAY, April 17
FRIDAY – SUNDAY, June 1-3
7th Annual Midwest Women’s Herbal Conference: Conference speakers include Tieraona Low Dog, M.D., Isla Burgess, Dr. Jody Noé and many more. Come for a gathering of the feminine; a wide spectrum of Internationally acclaimed herbalists and earth-based speakers, plant walks. Over 60 workshops and plants walks. Plus a kids’ camp and Teen Camp. Includes pre-conference classes, workshops and walks, singing, dancing, meals, swimming, and red tent communal space. Camp Helen Brachman, Almond, WI. Info: MidwestWomensHerbal.com.
Sign up for free healing sessions with EnergyTouch students
visit our website today at: www.energytouchschool.com Please note: If you are receiving medical treatments for a speciﬁc condiion, these EnergyTouch student sessions are intended to assist but not replace those treatments.
on going events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email NAcalendar@NaturalAwakenings.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit NaturalWestMichigan.com/submit-calendar-events/ to submit online.
Sunday Meditation-Self Realization Fellowship: 1011am. Every Sunday we gather to meditate, chant, & explore the wisdom of the Hindu/Yoga tradition as taught by Paramhansa Yogananda. Free will offering. Marywood Center 2025 Fulton, Grand Rapids. Info: Fred Stella 616-451-8041, GrandRapids.srf@ gmail.com, GRSRF.org Sunday Worship and Youth Services: 10:30am. A warm and inviting New Thought Spiritual Community, inclusive and accepting of all, honoring diversity, for those seeking spiritual truth. Unity of Grand Rapids, 1711 Walker Ave. NW, Grand Rapids. Info: UnityGRoffice@gmail.com or 616453-9909. Celebration Services: 10:30am. Join us each Sunday for our Sunday Celebration Service. Unity is a positive, peaceful path for spiritual living. We offer spiritual teachings and programs that empower a life of meaning, purpose, and abundance in all good things. We seek to discover the “universal” spiritual truths that apply to all religions. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: office@Unitycsg.org or 616-682-7812. Hot Yoga: 5-6:15pm. Sweat with this active, energetic, athletic style of yoga with traditional poses in a hot room. Not recommended for people with heart or lung conditions or those not engaged in regular exercise. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info:HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com Spirit Space Sunday Worship: 10:30am. An interfaith, non-denominational gathering place for worship and spiritual enrichment. Join for inspiring messages called Reasoning’s. Spirit Space, 3493 Blue Star Hwy, Saugatuck. Info: 616-836-1555 or Spirit-Space.org Sunday Series: 6pm. Explore spirituality, universal truths, self-mastery and balanced, positive, loving and joyful living with The Coptic Center and their ongoing offering of enlightening ministers, teachers and guest presenters. Love offering. 0-381 Lake Michigan Dr, Grand Rapids. Info: TheCopticCenter.org
Monday Qigong Intro Series: 4-5pm. This is a four-week class beginning March 5. Learn to cultivate: energy, harmony, balance, fluidity, and stress release in the QiGong introductory course. This age-old practice is great for all ages, especially those who make time to nourish. $40. 208 W 18th St, Holland. Info: MiBodhitree.com, 616-392-7580.
West Michigan Edition
Cardio Drumming: 6pm. Innovative and fun way to get the most from a workout. This Cardio is NOT boring. Come Monday, Wednesday and Friday 6pm for a great workout with Coach Susan. $6. 5394 Division SE, Kentwood. 3rd Monday Support Group: 7-8:30pm. This support group is available for parents, guardians and caregivers of teenagers and pre-teens facilitated by Nicki Kubec, LMSW. Free. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111. A practice of A Course in Miracles: 7-8:30pm. Learn miracle-mindedness. Got joy? This is how to have it. Hint: You already do. All are welcome. Free. Fountain Street Church, 24 Fountain St. NE, Grand Rapids. 616-458-5095.
Tuesday Faith & Yoga: 4-5:30pm. This class focuses on both the inward journey and the physical practice. If anyone is new to yoga, experiences tight muscles, would like to be more mobile, more flexible, and build some strength in an easy, non-threatening way, then join this gentle-serenity yoga class. This class integrates a variety of breathing and mindfulness practices as well. By donation. 937 W Norton Ave, Muskegon. Info: firstname.lastname@example.org. Chair Yoga: 10:30-11:30am. Chair Yoga uses a chair for greater support and stability within the practice. With an emphasis on the breath, alignment, and moving at one’s own pace. Chair Yoga brings simplicity to the practice and easeful connection with the healing and restorative benefits yoga offers. Taught by Kathy Julien, certified yoga instructor. $10/session. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info: DominicanCenter.com, 616-514-3325. Lunchtime Yoga: 11:45am-12:30. This class is about relaxation and refreshment to help provide extra energy to get through the day! Lunchtime yoga is a great way to kick start the mind to focus on the future tasks at hand. All Levels welcome and encouraged. $10. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info: 616-392-7580, mibodhitree.com. Tibetan Buddhist Meditation/Study Group: 7:15-8:30pm. Explore in a practical way the practices associated with Tibetan Buddhism, including concentration, mindfulness, analysis and visualization. Free. Jewel Heart, 1919 Stearns Ave, Kalamazoo. Info: Call 734-368-8701 or 269-944-1575 or email: GregSupa@gmail.com A Course in Miracles: 6:30-8:30pm. A Course in Miracles is a complete self-study spiritual thought system. It teaches that the way to universal peace is by undoing guilt through forgiving others. The Course focuses on the healing of relationships and making them holy. It expresses a non-sectarian,
non-denominational spirituality. Offering. Unity Center for Spiritual Growth, 6025 Ada Dr SE Ada. Info: www.Unitycsg.org, email@example.com, 616-682-7812. Gentle Hatha Yoga: 7:45-9am & 9:15-10:30am. With Mitch Coleman. Drop-ins welcome. White River Yoga Studio, 8724 Ferry St, Montague. Info: 231-740-6662 or WhiteRiverYoga.com Beginning Yoga & Meditation: 9:30-10:45am. This class will introduce you to basic postures, breathing techniques, and mindfulness with an emphasis on building body awareness. Gentle yet relaxing in nature, you will leave feeling relaxed, rejuvenated and having a greater sense of health and well-being. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info: visit us at HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com Nourishing the Lakeshore: 7pm. Meetings the second Tuesday of each month. Open to the Public! Formed to provide education on the health enriching benefits of traditional diets, to increase access to clean, nutrient dense foods, and to teach traditional preparation and storage methods. Nourishing the Lakeshore of West Michigan is a chapter of the Weston A. Price Foundation serving Ottawa, Muskegon, and Oceana counties. The main purpose is to act as a resource for local, clean, nutrient dense food. We also provide informational meetings on health related topics, often those which are politically incorrect. Nourishing the Lakeshore respects that everyone is at a different point on the path to better eating. Our goal is to educate and enrich the wellness of our community. Location: The Century Club on Western Ave, Muskegon. Info:Meetup. com/Nourishing-the-Lakeshore-of-West-MichiganWeston-A-Price 4th Tuesday Support Group: 7-8:30pm. Free support group for family members, caregivers and loved ones of individuals with mental illness. Free. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111. The Law of Attraction Speaking Club: 6:308pm. Looking to Charter as a Toastmaster Club. Do you want to become a confident public speaker and strong leader? We provide a supportive and positive learning experience in which members are empowered to develop communication and leadership skills, resulting in greater self-confidence and personal growth environment that allows you to achieve your goals at your own pace. Toastmaster Dues. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info:office@Unitycsg.org, 616682-7812. A Course in Miracles: 9:30-11am. A complete selfstudy spiritual thought system. It teaches that the way to universal peace is by undoing guilt through forgiving others. The Course focuses on the healing of relationships and making them holy. It expresses a non-sectarian, non-denominational spirituality. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: Unitycsg.org. 616-682-7812. $20 off BioMeridian Assessments: Food allergies, environmental allergies, organ function and real food menus and shopping lists for families that are healthy and kid-approved. Grand Rapids. 616365-9176. IntegrativeNutritionalTherapies.com.
Wednesday Yoga for Veterans and First Responders - Military, Fire, Police, etc.: 5:30-7pm. Enjoy yoga for 50 minutes and then a guided iRest Meditation. These practices help support one’s wellbeing on and off the mat. iRest Meditation has been shown to reduce symptoms associated with PTSD and trauma. The instructors are trained through Warriors at Ease. By donation. 1991 Lakeshore Dr, Muskegon. Info: firstname.lastname@example.org. JournalZen - Create a Zentangle-Inspired Journal: March 21 and 28. 6:30-8:30pm. Create Zentangle-inspired journal pages for a deeper reflection of life’s journey. Tangle a pathway of inspiration in in the journal with words and images. Bring a Zentangle toolkit and a blank journal or purchase a journal from the presenter for $5. $35. 2025 Fulton Street East, Grand Rapids. Register: DominicanCenter.com, 616-514-3325. 7 Paths to Wholeness Chakra Class: 6:30-7:45pm. We all have chakras - these invisible energy centers enhance the health of the physical body, intellect and emotions. This class will help participants learn to bring their chakras into balance and live lives full of vitality. Instruction, guided meditation, group discussion and affirmations all provided. $10 recommended love offering per class. Unity, 1711 Walker Ave NW, Grand Rapids. Info: 616-453-9909. Meditation: 6-7pm. Every Wednesday we meet in our meditation room from 6-7pm. We begin and end meditation time with live, native flute music. Join us for the full hour or any part of the time. Call 616-836-1555 for more info or visit our meditation page to learn more. 3493 Blue Star Highway, Saugatuck. Info: Info@Spirit-Space.org.
Thursday Chair Yoga: 1:30-2:30pm. This class incorporates movements and breathing exercises designed to assist with relaxation and increase mobility, balance, and strength. A chair and other props are used to safely modify this class for all fitness and mobility levels. This class is a great gentle option for those who use a cane or walker, have limited mobility, or have recent injuries. 208 W 18th St, Holland. Info: MibodhiTree.com, 616-392-4269. Praise Drumming: 6:30 pm. Fun Cardio Fitness that breaks a sweat! Energizing, Upbeat Praise music fueled. The workout you deserve for body, mind and spirit. $5 suggested donation. 2730 56th St SW Wyoming. Info: 616-340-9822, CoachBosovich@ gmail.com. Restorative Yoga: 7-8pm. Calm the mind and nourish the body with Restorative Yoga. Restorative poses are held on a mat and deeply supported with yoga props. The practice seeks to balance the physical, mental, and spiritual while also experiencing profound rest and relaxation. Taught by Kathy Julien, certified yoga instructor. $10/session. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info and register: DominicanCenter. com, 616-514-3325. Gentle Yoga: 5:30 - 6:30pm. This gentle class offers a peaceful session to gradually build strength and range of motion. With this quiet practice, experience how mindful movement and breath work can
deliver much needed nurturing, rest, and clarity. Taught by Kathy Julien, certified yoga instructor. $10/session. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info and register: DominicanCenter.com, 616-514-3325. Chair Yoga: 4-5pm. Chair Yoga uses a chair for greater support and stability within the practice. With an emphasis on the breath, alignment, and moving at your own pace, Chair Yoga brings simplicity to the practice and easeful connection with the healing and restorative benefits yoga offers. Taught by Kathy Julien, certified yoga instructor. $10/session. Dominican Center at Marywood, 2025 Fulton St East, Grand Rapids. Info: DominicanCenter.com, 616-514-3325. Emotions Anonymous: 12-1pm. This is a 12-step program for recovery of mental and emotional illness. Free. The Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111. Stand Tall-Posture Training: 9-9:50 pm. This 50-minute movement class is designed to fight accelerated postural changes associated with aging. Led by a doctor of physical therapy, this class effectively and safely addresses issues like back pain or stiffness, Osteoporosis, or a general “hunched over” posture using the latest research-based techniques. Gain instruction on posture, breathing, progressive stretching and strengthening, and balance training. Feel equipped for at-home practice through expert support and guidance. $15 per class, every 10th class free. Bodhi Tree Yoga & wellness studio, 208 W 18th St, Holland. Info: JessicaRobertsPT.com/ events, 616-594-0451.
required. Extended Grace, Momentum Center, 714 Columbus, Grand Haven. Info: 616-502-2078 or online ExtendedGrace.org Hot Yoga: 7:30-8:45am. Sweat with this active, energetic, athletic style of yoga with traditional poses in a hot room. Not recommended for people with heart or lung conditions or those not engaged in regular exercise. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info:HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com Gentle Hatha Yoga: 9:15-10:15am & 11-12:15am. With Mitch Coleman. Drop-ins welcome. White River Yoga Studio, 8724 Ferry St, Montague. 231740-6662. Info: WhiteRiverYoga.com Sweetwater Local Foods Market: 9am-1pm. A double-up bucks and bridge card market. Hackley Health at the Lakes building on Harvey St. Located inside during inclement weather. Muskegon. 231-861-2234.
Bad weather always looks worse through a window. ~Tom Lehrer
Friday Gentle Yoga: 10:30-11:30AM. This class is designed with every “body” in mind. Appropriate for those wanting a softer, nurturing, slow paced, well supported and relaxing practice, this class includes carefully orchestrated movement, controlled pressure and well measured stretches. The postures are approached in gradual steps with time to focus on breathing and repetition. With an individualized approach, this class is a compassionate, noncompetitive environment that’s welcoming to all. All levels welcome and encouraged. 208 W 18th St, Holland. Info: MibodhiTree.com, 616-392-7580. 3rd Friday Narcan Training and Distribution: 12-2pm. Red Project offers Free Narcan Training and Distribution for those interested. This event is held the Third Friday of every month from 12:00pm-2:00pm. Free. The Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-4149111 or Office@ExtendedGrace.org
Saturday 1st Saturday QiGong Class: 3-4pm. Instructor Raymond Wan teaches about internal energy, self-healing breathing exercises, and meditation techniques. Participants are encouraged to wear comfortable clothing, bring a cushion or pillow to sit on, and to not eat a big meal one hour before class. Donation based. Academy of Alternative Healing Arts, 3790 28th St SW Ste B, Grandville. Info: AOAHA.com or 616-419-6924. 3rd Saturday Inpire Event: 10am-1pm. Gender Roles. Everyone is invited to this collaborative community event. Brunch/lunch served. Registration not
classifieds VOLUNTEERS Fee for classifieds is $1 per word\per month. To place listing, email content to Publisher@naturalwestmichigan.com. Deadline is the 15th of the month. Volunteer Instructors – Mental illness is a community issue and it requires a community solution. The Momentum Center for Social Engagement offers social and recreational activities for people with mental illness, addictions and disabilities. We are seeking people willing to share their skill, hobby, vocation, or interest with our members once a month or as often as available. We welcome yoga, tai chi, exercise, dance, self-defense, cooking, sewing, and so much more. Extended Grace, 714 Columbus, Grand Haven. Info: Call Jenna, if you want to be part of the solution, at 616-414-9111 or email email@example.com
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West Michigan Edition
community resource guide
EMF RADIATION PROTECTION
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Publisher@NaturalWestMichigan.com to request our media kit.
ACUPUNCTURE GRAND WELLNESS
Vikki Nestico, R.Ac. Located at Renewal Skin Spa 6080 28th St. SE, Grand Rapids 616-940-1177 • GrandWellness.net Grand Wellness uses the wisdom of traditional Chinese medicine to provide holistic healing and natural pain relief. Call to schedule a free consultation to discuss how acupuncture may be an effective treatment for you.
ASTROLOGY KAREN S. KLEMP MA.
Astrology/Numerology 220 Savidge, Spring Lake 616-916-0121 KlempK@yahoo.com KAREN220.com Over 20 year ’s experience. Readings available in her office, by skype or by phone. Also available for lectures at solstice gatherings. Make an appointment by phone, on the website or stop in and visit Thurs through Sat 11am–5pm.
BUILDING/CONSTRUCTION WOOD & SAW
Andrew Gielczyk Licensed Builder 616-834-2480 • WoodAndSaw.com Wood & Saw is focused on creating a sustainable high quality of life for our clients. Building simple, costeffective, energy-efficient, toxic-free homes and remodels that achieve the healthiest possible indoor air quality. See ad, page 29.
CHIROPRACTIC CARE DYNAMIC FAMILY CHIROPRACTIC Dr. Ronda VanderWall 4072 Chicago Drive, Grandville 616-531-6050 • DynamicChiro.com
Family owned and operated in the heart of downtown Grandville, Dynamic Family Chiropractic focuses on lifestyle improvements through living a maximized life. A safe and natural approach to health through the combination of exercise, nutrition, detoxification and chiropractic care.
THE GLEASON CENTER
Dr. Dan Gleason 19084 North Fruitport Rd, Spring Lake, MI TheGleasonCenter.com 616-846-5410
An alternative, holistic approach combining chiropractic and kinesiology as well as the latest in metabolic and hormone testing. Using a variety of techniques, we work with our patients to determine the scope and duration of care that’s right for each individual.
COFFEE SHOP / FAIR TRADE JUST GOODS GIFTS AND CAFE’ 714 Columbus, Grand Haven 616-414-9111 email@example.com www.extendedgrace.org
Just Goods Gifts and Cafe’ is located within the Momentum Center for Social Engagement. Fair trade and social cause merchandise. Local baked goods and beverages. Open 9am to 6pm M-F and 10am to 2pm Sat. A creative space for community integration and the end of stigma. See ad, page 7.
COLON HYDROTHERAPY HARMONY ’N HEALTH
Mary De Lange, CCT, LMT 1003 Maryland Ave, N.E., Grand Rapids 616-456-5033 • HarmonyNHealth.net Certified therapist since 1991 offering colon therapy in a sterile and professional environment. Using a holistic approach, colonics relieve constipation, diarrhea, gas, bloating, poor digestion, back pain, body odor and more. See ad, page 7.
COUNSELING INNER PEACE COUNSELING, PLC
Ashley Carter Youngblood, LMSW, LMFT Owner/Therapist 4155 S 9th Street, Suite D, Kalamazoo, MI 269-254-1211 • Kalamazoo-Counseling.com Ashley Carter Youngblood is a licensed therapist who provides a holistic approach to counseling by empowering others to d i s c o v e r h o w o n e ’s i n n e r wisdom can contribute to the healing of the mind, body, spirit, and relationships.
PROTXS EMF SHIELDS & H2O DROPS Clara Vanderzouwen firstname.lastname@example.org PROTXS.com/?AFMC=22 616-481-8587
PROTXS contains a proprietary blend of natural products that efficiently reflect, absorb and mitigate the harmful biological and technological impacts of invisible RF/EMF/Wi-Fi radiation. Living Healthy in a Wireless World. “All who touch Protxs will be blessed” Dr. Mike Halliday.
ENERGY HEALING TONYA NICHOLS, RPH
Certified Energy Medicine Practitioner 332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOFLakeview.com THCOFLakeview.com Do you feel like you have no energy? Do you feel disconnected and out of balance? Let Tonya help you find your center again. Combining Emotional Clearing with Full Spectrum Healing, Tonya helps her clients to remove emotional, mental, and energetic blocks that are keeping her clients stuck and preventing them from reaching their full potential for a healthy, happy, and meaningful life. See ad page 9.
ESSENTIAL OILS BE YOUNG ESSENTIAL OILS
Clara Vanderzouwen • 616-481-8587 BeYoungth.com/partners/claravz Independent Sharing partner email@example.com Be Young Essential Oils are exclusive E.O.B.B.D. guaranteed 100% pure & safe for your entire family and pets! Wondering what to use? Just call or email me, I’m here to educate you!
MOONDROP HERBALS, LLC
Cottage of Natural Elements 351 Cummings, NW Grand Rapids 616-735-1285 • MoondropHerbals.com Your local source for all things natural and botanical. Essential oils, bulk herbs, tea, hand-crafted bath & body products, raw ingredients, containers, local artwork, unique gifts. Practitioner discounts. Space rental and artisan consignment. See ad, page 25.
YOUNG LIVING ESSENTIAL OILS Marilyn York Independent Distributor # 489656 877-436-2299 myYL.com/naturalhealth4u
Essential Oils – Revered for thousands of years for their naturally-enhancing support of body, mind, and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor. See ad, page 27.
HAKOMI THERAPY KEN PORTER CST, CHT 3355 Eagle Park Dr. NE Ste. 107, Grand Rapids 616-262-3848 BodyAndSoulGR.com
Hakomi Therapy can truly change your life. It’s a mindfulnessbased, experiential therapy for transforming the unconscious patterns that keep you from the love, joy, and fulfillment you deserve. Offered with exquisite care and attentiveness.
HEALING SERVICES THE REMEDY HOUSE
Jodi Jenks Natural Health Practitioner, Reiki Master 616-443-4225 TheRemedyHouse.org Certified in bodywork, lymphatic drainage, raindrop therapy, CranioSacral, reflexology, iridology, natural health consultations including a zyto bio-communication scan. Emotional clearing with essential oils and energy work, reiki, Energy Touch. See ad, page 26.
HEALTH / WELLNESS CENTER THE HEALING CENTER
332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOFLakeview.com THCOFLakeview.com Naturopathic/Holistic Practitioners and retail health store. Natural health consultations, classes, oils, herbs, homeopathy, hypnosis, foods, candles, crystals, books, CDs, massage, reflexology, emotional clearing, foot detox, DOT/CDL health cards for truck drivers. See ad, page 9.
West Michigan Edition
Dr. Steven Osterhout 5717 Oakland Drive, Portage 269- 323-4473 - DrOchiro.com Vitality Healthcare offers a cutting-edge approach to medicine. We integrate the best medical approaches with the most advanced natural therapies to address the underlying causes of poor health. We offer: Physical and Functional Medicine / Chiropractic and Massage / Metabolic and Hormone Evaluations / Nutrition and Detoxification / Food Sensitivity and GI Issue Testing / Medical and Natural Weight Loss. Our highly-qualified team of doctors, nutritionists and therapists have extensive training to serve all your healthcare needs.
HUMAN RIGHTS/ SOCIAL JUSTICE EXTENDED GRACE
firstname.lastname@example.org 616.502.2078 • ExtendedGrace.org Extended Grace is a nonprofit grassroots social lab that builds community while solving problems. It does so through: Community Conversations including Inspire! and Deeper Dive events and Town Hall Meetings on Mental Illness; Mudita Gifts; Pilgrim Spirit Tours cultural immersion experiences; Momentum Center for Social Engagement; Just Goods Gifts and Cafe’. See ad, page 7.
LGBTQIA COUNSELING DILSWORTH COUNSELING AND THERAPY SERVICES
Sue Dilsworth, Ph.D, E-RYT 500, C-IAYT Locations in Allendale and Grand Rapids Sue@drdilsworth.hush.com 616-307-1617 • HeartsJourneyWellness.com Counseling services tailored to meet the needs of the individual. Through various treatment modalities including Cognitive Behavioral, Mindfulness and EMDR, individuals will have an opportunity to explore personal challenges in an open, receptive, and supportive environment. Member WPATH. Most insurance accepted including Medicare and Medicaid.
LIFE COACH LIA COACHING AND CONSULTING
Pamela Gallina, MA CMC PamGallina@LIAConsulting.org 616-433-6720 • LIAConsulting.org/coaching Pam works with highly– motivated individuals as they aim for their highest self. Focusing on Small Business Development, Major Life Crisis and Change, Weight Loss & Fitness, Relationships, Budget Management & Reorganization, Decluttering Home and Life. Helping you to achieve your very best life! See ad, page 17.
MASSAGE THERAPY DYNAMIC FAMILY CHIROPRACTIC & MASSAGE THERAPY Jaci Timmermans, MT 4072 Chicago Drive, Grandville 616-531-6050 DynamicChiro.com
Offering Swedish massage with integrated techniques, chosen specifically for your unique body. Relieve those tired and sore muscles and rejuvenate. Call for on-going monthly specials and discounts.
HARMONY ‘N HEALTH
Mary De Lange, CCT., LMT. 1003 Maryland Ave. NE, Grand Rapids 616-456-5033 HarmonyNHealth.net
Over 24 years of professional experience and trained in a complete range of modalities. Whether you are seeking relaxation, renewal or treatment for a specific condition, Mary will help find an approach that is helpful for you. See ad, page 7.
MIDWIFERY FULL CIRCLE MIDWIFERY SERVICE, INC.
Patrice Bobier, CPM Hesperia: 231-861-2234 FullCircleMidwifery.com Jennifer Holshoe, CPM Grand Rapids area: 616-318-1825 WestMichiganMidwifery.com In private practice since 1982 – specializing in home birth and a team approach. Over 1,600 births attended. Offering midwifery care that maintains a family-centered, safe birth experience. Empowering women to stay healthy during pregnancy, give birth naturally and parent in the best ways. Free initial consultations including prenatal check-up.
SALON SERVICES LONDON STUDIOS SALON
Sally Ann Loew, Hair Artist/Educator Organic Colour Speciality 6455 28th St. SE, Suite 1, Grand Rapids 616-299-1796, LondonStudiosSalon.com London Studios Specializes in: Organic Color Systems, Color Corrections, Multidimensional Hair Color, Restorations for Vo l u m e a n d L e n g t h , Organic Keragreen Keratin Treatments, European Cutting Techniques, Natural Hair Extensions, I n t e g r a t i o n , B r i d a l S e r v i c e s , We d d i n g Consultations and other services. See ad, page 20.
SCHOOL / EDUCATION
BVI SCHOOL OF AYURVEDA
THERMOGRAPHY ADVANCED THERMAL IMAGING OF WEST MICHIGAN
UNITY SPIRITUAL CENTER
Ruth Small, Ph.D., Director 269-381-4946 Ayurveda@SambodhSociety.us AyurvedaMichigan.org
Unity of Muskegon 2052 Bourdon St., Muskegon
School of Ayurveda. State licensed. Certificate program for healthcare professionals, doctors, nurses, yoga teachers, wellness educators, massage therapists, holistic health specialists, chiropractors, dieticians and those seeking to learn selfhealth-care. Instructors highly qualified (B.A.M.S.).
NATUROPATHIC INSTITUTE OF THERAPIES & EDUCATION
Gather to nurture your Sacred Self on Sunday’s at 11am. We host a variety of classes and workshops on all areas of holistic living. For more information, visit us online at UnityMuskegon.org or call 231-759-7356.
Julie Bennett 616-724-6368 AdvancedThermalImagingllc.com
Thermography is a safe, tested, painless, and effective procedure providing information for breast cancer risk assessment, breast cancer prevention and early detection, possible hormone imbalance, thyroid dysfunction, diabetes, musculoskeletal inflammation, and neurological problems.
Renewed Hope for your Allergies with NAET,
503 East Broadway St, Mt. Pleasant 989-773-1714 Contact@NaturopathicInstitute.info NaturopathicInstitute.info
one of the most innovative natural remedies for allergies.
Over 40 Years of Collective Experience!
Educational programs offered: Natural Health Program: four years (one weekend a month); Massage Therapy Program: one year (two weekends a month); Holistic Doula Practitioner Program: six months (one weekend a month). Individual classes available. See ad, page 36.
For people who suffer allergies to: Foods, drinks, chemicals, pollen, grasses, jewelry and much more...
H O L I ST I C CAR E AP P R OAC H
For more information... Call 616.361.9221 Today!
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Injury Repair Ankle sprains, bruises, painful elbows and shoulders all need help during repair. Bruise, Strain & Tear Repair clears the bruising and keeps the healing process going for as long as you apply it. Get a complete repair naturally.
Sinus Infection Sinus Relief offers a nasal spray that is both anti-fungal and anti-bacterial in a convenient spray bottle. Super Neti Juice offers the same antimicrobial power with soothing, subtle peppermint. Powerful tools to combat germs.
Rash Relief This powerful herbal lotion is designed to relieve the pain and itch of eczema, while correcting the cause and repairing the skin. A healthy and natural approach to correcting skin rash without dangerous drugs.
Ancient healing element stops a cold before it starts
a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at CopperZap.com or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.
West Michigan Edition
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...
Published on Mar 2, 2018
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...