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Zero-Waste FOREVER Melodious FLEXIBLE Meditation Lifestyle Ways to Make Far Less Trash

Keep Joints Naturally Healthy

Music Can Calm Mind Chatter

September 2018 | West Michigan Edition | September 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.




Keep Joints Naturally Healthy

17 CHEF RICK MOONEN on Why Buying Sustainable Seafood Matters

19 MEDITATIVE MELODIES How Sound Deepens Meditation



Gentle Poses Foster Flexibility



Nature’s Top Foods to Prevent and Reverse Disease


Ways to Make Far Less Trash

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Pack Five Foods for Fun, Flavor and Health

DEPARTMENTS 5 news briefs 7 eco tip 8 health briefs 10 local health

briefs 11 global briefs 17 wise words 19 healing ways 21 fit body

22 chiro news 24 inspiration 26 yoga glossary 28 conscious eating 30 green living 32 healthy kids 34 calendar 35 classifieds 38 resource guide September 2018


Moving to your inner drummer


n this issue, you will find many articles that discuss yoga, flexibility and the youthful effect it has on our bodies as we age. Some myths are gladly dispelled, which create barriers for those who are too intimidated to attend a yoga class, feeling they have to be super flexible in order to participate. Most yogis instruct their students to not look around and compare, but rather, breathe into the pose, focus on where they are at on their life journey and stay within their own limits.

After becoming publisher, I quickly became immobilized behind my desk. Of course it’s at times like these, when we’re under the most stress, that we actually need stretching and breathing even more. The business of the day and the fear of failure freezes us into becoming sedentary. For the next two years, I gained weight, my joints became stiff, and even though I knew I should get back to my practice, I didn’t want to be humiliated. I looked and felt unhealthy. When I first started back, I was inflexible, my balance was off, and my joints hurt. I kept at it, because I instinctively knew what my body needed. Slowly, the flexibility returned. Even though it isn’t what it once was, that’s okay. It’s where I’m at on my life journey at this place in time. Yoga is like many things in life—if we’re always comparing ourselves to those around us and worrying what everyone else is thinking, we miss out on life unfolding right in front of us. We miss out on what our own intuition is telling us. To be our most authentic selves and live our most authentic life, we must learn to shut out the surrounding noise, breathe into our own intuition and follow the path that was meant for us. It might be weird, quirky or different, and it certainly is never perfect, but isn’t that what makes us human, that makes us truly interesting? Trying new things that scare us and perhaps falling down few times in the process is like a natural lubricant for the brain and nervous system. I think of yoga as a natural extension of that process which results in a similar effect on our body. To conscious living,

Magazine of West Michigan


PUBLISHER/EDITOR Pamela Gallina EDITORS Rachel Scott McDaniel DESIGN & PRODUCTION Scott Carvey CONTRIBUTING WRITERS Ashley Carter Youngblood Marlaina Donato Dan Gleason Deirdre Kohley Barbara Lee VanHorssen Rachel Scott McDaniel

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© 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Pamela Gallina, Publisher

Natural Awakenings



West Michigan Edition


Natural Awakenings Magazine of West Michigan

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recycled newsprint with soy-based ink.

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letter from publisher

news briefs

New Book Reveals How Radio Pioneer, Media Mogul and Detroit Tigers’ Owner John Fetzer Fostered the Marriage of Science and Spirituality Through the Decades Book Reveals the Spiritual Quest of Famous Kalamazoo Native

Mind, Body, Spirit Expo


he Healing Center of Lakeview is hosting Mind, Body, Spirit Expo from 10a.m. to 4p.m., October 6, at their center in Lakeview. There will be body workers and intuitive/ psychic readers available for appointments all day. Attendees are encouraged to experience the fabulous Spa Package, which includes a 30-minute foot detox, 30-minute infrared sauna session, 30 minute Migun Bed (automatic massage bed) session, and a Zyto Compass Hand Scan all for $50. Location: 332 S Lincoln, Lakeview. For more information, visit or email TheHealingCenterOfLakeview@ call 989-352-6500. See ad page 29.


ohn E. Fetzer and the Quest for the New Age, published in 2018 by Wayne State University Press, reveals Fetzer’s extraordinary life, while chronicling the birth of the New Age movement. Written by Brian C. Wilson, Ph.D., this new book depicts how radio pioneer, media mogul and Detroit Tigers’ owner John Fetzer fostered the marriage of science and spirituality through the decades. While Fetzer built the radio/TV/cable empire that fueled his wealth and enabled him to become sole owner of the Detroit Tigers from 1961 to 1983, few had known that John E. Fetzer had been quietly and devotedly using spiritual principles and practices to guide his business growth, as well as funding some of the seminal research on consciousness in America which sought to reconcile science and spirituality. Fetzer attributed his success to his spiritual practices and awareness of higher consciousness. In fact, Fetzer employed meditation, psychic consultants, pendulums, water dowsing and other occult practices regularly in his decision making—which he considered major factors in his success. With a particular focus on the Midwest where Fetzer’s story unfolds, Kalamazoo being the area where Fetzer lived and ran his business, Wilson shows that the Midwest was the first cradle of advanced spiritual expansion—long before California claimed that mantle. Fetzer believed in the power of an interconnected world governed by an infinite intelligence that he hoped others would embrace as he had—with such extraordinary success. To insure that his legacy of spiritual inquiry and spiritual values would continue long into the future, Fetzer left endowments to fund The John E. Fetzer Memorial Trust and The John E. Fetzer Institute. See ad page 40.

Bluewater Wellness Location is Stocked with Quality Products


he Bluewater Wellness Team has stocked their new space, located in Inside-Out Bodyworks, with quality products. All are welcome to browse the numerous items on sale. Mention this ad and save 10% on a purchase of supplements. Bluewater Wellness proudly carries Bulletproof, Designs for Health, Pure, Ortho Molecular, Natural Stacks, doTERRA and many more! Location: 17214 Van Wagoner Rd., Spring Lake. For more information, visit See ad page 10.

Join our Natural Awakenings group on Facebook and we’ll directly alert you of upcoming happenings and events. Find us @: Natural Awakenings Magazine of West Michigan Facebook is a registered trademark of Facebook, Inc.

September 2018


VegFest Held in Grand Rapids


he fourth annual VegFest will be held from 10:30a.m. to 5p.m., October 7, at the Deltaplex Arena in Grand Rapids. The goal of this event is to promote plant based diets for health, compassion, and conservation of the environment. With local and national vendors, nationally-recognized speakers and food samples galore, Vegfest is the place for vegans, vegetarians, or omnivores curious about the health benefits of a plant based diet. Attendees can browse local and national vegan businesses including foods, cosmetics, clothing and fashion, animal rights organizations, restaurants and wellness coaches. All are invited to learn about new products, make connections with local vendors, watch plant based cooking demonstrations, attend lectures and receive the support and resources to learn how a plant based diet could work for them. Cost is $10. Location: 2500 Turner Ave. NW, Grand Rapids. For more information, visit See ad page 7.

New Teen Program Supports Mental Health

Grandmothers of the sacred We “IndIgenous WIsdom of the Chakras”

Eila Paul -Maori, Moetu Taiha -Maori, Mary Lyons -Ojibwe, Devi Tide -Sufi, Pershlie Ami -Hopi, Flordemayo -Mayan

Healing & Empowering Techniques... –Tribal Foundational Beliefs –Intimate Prayer –Courage to Trust –The Harmony of Love –Empowering Your Ancestral Voice –Expression of Joy & Peace

Friday, Sept. 14th : 6 pm–9 pm Saturday & Sunday, Sept. 15-16th : 9 am–5 pm $270 for all three days Tickets & Information: 6

West Michigan Edition


he Momentum Center is starting a new Teen Program, which will be held every Wednesday from 6-8pm and Saturdays 2-6pm. This social and recreational program offers a safe place for teen’s ages 13-17 years of age who want to improve their mental health. The program provides activities and outings that are focused on building positive relationships, improving mental health, creating success in school and bringing about an overall sense of wellbeing. Since the program is activity based, students will need to fill out an application, which is to be signed by their parent or guardian prior to participating. This program is an answer to the ongoing assessment surveys by Ottawa County clearly showing an increase in teen depression, anxiety, thoughts of and attempts of suicide and aims to decrease those numbers. The newly added Momentum Center Annex (right next door at 712 Columbus) is also helping to expand community resources. This new space is now available for support groups including: SMART Recovery- Every Wednesday, 6-7:30pm; Family Support Group of loved ones with a Mental Illness- Fourth Tuesday of every month, 7-8:30pm; Support Group for Parents, Guardians and Loved ones of Teens and Pre-teens- Third Monday of every month, 7-8:30pm; Red Project’s Narcan Training- Third Friday of every month, 12-2pm. The Annex will also provide a quiet place for activities such as meditation and yoga.. Location: Momentum Center, 714 Columbus Ave., Grand Haven. For more information, call 616-414-9111 or email Office@ See ad page 23.


eco tip

Green Shoes

Being Sustainable Down to Our Soles Following an environmentally friendly lifestyle can be felt right down to our toes. Increase the life of footwear by being properly fitted in high-quality shoes, performing ongoing maintenance and patronizing cobblers. Pay extra attention to waterproofing shoes in winter and rainy seasons. Also, vegan alternatives to leather are available. Shoe repairs annually keep nearly 1 million pairs of shoes out of landfills and save about 1 billion animals, according to My Shoe Hospital (MyShoeHospital. com), in Austin, Texas, which expressmails shoe repair services. The company reports that total global footwear manufacturing produces nearly 1.5 million tons of waste leather per year. Much of it can be avoided.

n Many sustainable shoe brands belong to the Better Shoes Foundation ( Members include Lyf Shoes ( of Raleigh, North Carolina, custom-made of 100 percent recyclable materials; Osborn footwear (, featuring fair trade production and ecofriendly materials; and Verdura Shoes (, made from recycled fishing nets and other eco-friendly sources.

n Proper maintenance starts with using a leather cleaner and conditioner, followed by applying polishes and waxes to renew color, cover scuff marks and soften the surface. A natural weatherproofing agent, like lanolin, seed oils or beeswax helps to further seal the surface to prevent water seepage. n In addition to resoling shoes to extend their lifespan, some repair shops offer stretching services and fitting aids to improve comfort or preserve desired shape. Shop locators are part of the Shoe Service Institute of America ( and Society of Master Shoe Repairers ( websites. n Conventional shoe leather not only involves killing animals, but also treating animal skins with toxic chemicals like mineral salts, lead, cyanide and formaldehyde. Materials like linen, cotton, cork, wood, imitation leathers and recycled faux suede are used in Olsenhaus’ vegan shoe line ( September 2018


Acupuncture Alleviates Autism in Children

Meditation Improves Long-Term Cognition Cognitive gains that people experience from an intense meditation retreat can persist for at least seven years and slow age-related cognitive decline, a new study shows. Researchers from the University of California at Davis followed up with 60 people that had participated in a three-month retreat in which they meditated in a group and alone for a total of about eight hours a day. Immediately afterwards, the meditators showed improvements in holding sustained attention— the ability to stay focused on a task or object— a key measure of cognitive function. Seven years later, researchers found that those significant gains were partly maintained, and that older participants that diligently practiced meditation didn’t show typical patterns of age-related attention declines. 8

West Michigan Edition

Ballet Dancing Boosts Senior Fitness and Energy Ten Australian seniors that strapped on ballet slippers and participated in Ballet for Seniors classes for three months reported feeling more fit, energetic and animated, according to research from the Queensland Institute of Technology and the Queensland Ballet. They also found that ballet improved their posture, flexibility, maneuverability and awareness. Mastering challenging movements and sequences made the dancers happier than working at already achieved levels. Also, the group enjoyed developing supportive social bonds in get-togethers outside the dance studio.

Cruciferous Veggies May Lower Stroke Risk Elderly women that eat lots of broccoli, Brussels sprouts, cauliflower and cabbage have less plaque on their carotid artery walls, reducing risk of strokes and heart attacks, a new study shows. Researchers from the University of Western Australia surveyed 854 Australian women over the age of 70 to determine their vegetable intake, and then used sonograms to measure their carotid artery wall thickness to ascertain the severity of carotid plaque. Those eating the most cruciferous vegetables had a .05 millimeter lower carotid artery wall thickness compared to those with the lowest intake. “That is likely significant, because a 0.1 millimeter decrease in carotid wall thickness is associated with a 10 to 18 percent decrease in risk of stroke and heart attack,” says lead study author Lauren Blekkenhorst. Other vegetables, including leafy greens and alliums like onions, were not found to have the same protective effect.

Pavel Shlykov/

Acupuncture reduces autism scores, according to a new meta-analysis of 27 clinical studies of 1,736 children. Researchers from Kyung Hee University, in the Republic of Korea, found that whether acupuncture was used alone or combined with other therapies, it improved outcomes for children with autism spectrum disorder as measured by the Childhood Autism Rating Scale and the Autism Behavior Checklist, without causing adverse side effects.

Flamingo Images/

Bjoern Wylezich/

health briefs

Hortimages/ mikeledray/ Evgeny Atamanenko/ Scotyard/ stockcreations/

Wild Berries Prove Anti-Cancer Prowess Spanking Linked A naturally occurring compound found abundantly in wild to Mental Health blackcurrants, bilberries and lingonberries increases the body’s ability to prevent tumors, report researchers Problems from the University of Eastern Finland. The colorproducing pigments known as anthocyanins were found to increase the cancer-fighting ability of sirtuin 6, part of a class of enzymes that regulate the expression of genes that control the function of cells via key signaling pathways. Aging causes changes in the function of sirtuins, which in turn contributes to the development of several diseases. Anthocyanins also color other berries, and earlier research from the UK University of East Anglia found that women eating blueberries and strawberries three or more times a week slashed their risk of heart attack by a third.

Asthma Less Likely to Afflict Breastfed Kids A University of Amsterdam study of 960 children from 4 to 12 years old taking asthma medication found that those breastfed as infants had a 45 percent lower incidence of asthma attacks.

Spanking—defined as using physical force to control a child’s behavior by inflicting pain, but not injury—can have profound effects on a child later in life, say University of Michigan researchers. Surveying records of 8,300 people that visited outpatient clinics for routine health problems, they found that the 55 percent of those that reported being spanked as children had higher incidences of depression, suicide attempts, drinking and drug use. The finding is in line with previous studies showing that childhood trauma, abuse and neglect can have longterm health effects.

Doctors Underestimate Opioid Prescriptions People are frequently introduced to highly addictive opioid painkillers when using hospital emergency rooms. When University of Colorado and University of Massachusetts medical researchers surveyed 109 emergency medicine physicians at four hospitals, they found that 65 percent of them significantly underestimated how many opioids they were prescribing compared to their peers. In six- and 12-month followups, the researchers consequently found that opioid orders by all the doctors surveyed dropped by 3.5 and 4.3 percent, respectively. Those shown that they had been overprescribing lowered their rates even more, by an additional 2.1 and 2.2 percent.

Dirt Houses Cancer-Protective Microbe A bonus to gardening: Soil commonly contains bacteria that produce a molecule called mensacarcin that kills melanoma cancer cells, according to research from Oregon State University. Few therapies treat this skin cancer, so contact with dirt is an easy choice.

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September 2018


local health briefs

Thermography Financial Assistance By Julie Bennett

Find Your Path to Wellness

September Events & Classes • Wednesday, Sept. 12th — 6:30p-7:30p: Alzheimer’s - Is it Preventable? Seminar with Dr. Ramona Wallace, D.O. | FREE • Thursday, Sept. 13th — 600p-9:00p: Mindfulness & Tapping Workshop with Lisa Cobb, LMSW $40 | $35 for Bluewater Wellness Members • Sunday, Sept. 16th — 8:00p-9:00p: Keto & Virtual Gastric Band (VGB) for Weight Loss Webinar with Dee Kohley, RPh & Morgan Buck | Call 616.292.2422 | FREE • Monday, Sept. 17th — 6:30p-7:30p: Keto & Virtual Gastric Band (VGB) for Weight Loss In-Office Class with Dee Kohley, RPh & Morgan Buck | Call 616.292.2422 | FREE • Tuesday, Sept. 18th — 6:30p-7:30p: How to Choose the Right Supplements Class with Dee Kohley, RPh | $5 • Tuesday, Sept. 25th; Oct. 2nd, 9th & 16th — 6p-7p: 4 Week Detox Class with Dee Kohley, RPh | $249 • Wednesday, Sept. 26th — 6:30p-7:30p: Managing Diabetes with Functional Medicine Seminar with Dr. Ramona Wallace, D.O. | FREE

Please visit or call 616.296.2422 for more information about events and to register. REGISTRATION FOR ALL EVENTS IS REQUIRED

Ramona Wallace, D.O. Dee Kohley, RPh 231.730.5211 • 616.296.2422 17214 Van Wagoner Road Spring Lake, MI 49456

We Moved Next Door!


West Michigan Edition

The United Breast Cancer Foundation is now providing financial assistance for breast thermography. It’s easy to apply to the foundation. It requires a $5 donation but you can receive up to $150 of assistance. Once you have applied you have three months to schedule an appointment. Check our website for the instructions to apply or email Advanced Thermal Imaging of West Michigan and instructions can be emailed to you. Please feel free to call Advanced Thermal Imaging with any questions. This is a very positive step for the process of saving breasts and saving lives. Don’t wait! Schedule your breast thermogram today. For more information go to or email or call 616-17246368. See ad page 39.

Young Living Oils Does it Again Marilyn York, a holistic wellness advocate and independent distributor of Young Living Essential Oils, notes that the company has added a new, plant-based baby care line called Seedlings to its line of specialized essential oils. She says, “All the Seedling products are infused with a blend of Young living’s bergamot, coriander, geranium, lavender and ylang ylang authentic essential oils in a signature scent called Calming, which makes the products in the line especially perfect for babies, since the products do not contain toxins, parabens or mineral oil.” These include Seedlings Baby Lotion, Seedlings Baby Wash and Shampoo, Seedlings Diaper Rash Cream, Seedlings Baby Oil, Seedlings Baby Wipes and Seedlings Linen Spray for freshening bedding, car seats and clothing. Other Young Living essential-oil based, specialty products include Vitality, specially marked, ingestible oils; KidScents for children Animal Scents for pets; A.R.T. personal care products; and the extensive Thieves home cleaning product line. For more information, call 1-877-436-2299 or visit naturalhealth4U. See ad page 15.

WEB-DESIGN/ KhanIM/ Potapov Alexander/

Hopeful Sign

global briefs

Animals Gain Some Protection in New Budget

Sunny Success

New Solar Capacity Outpaced Other Fuel Sources

A United Nations-backed report, Global Trends in Renewable Energy Investment 2018, reveals that the world invested more in solar power than any other single energy technology in 2017 and installed more new solar capacity than all other energy sources combined, including fossil fuels. The report tally saw investors committing $279.8 billion to renewable energy overall, excluding large dams, and $160.8 billion to solar specifically. United Nations Energy Programme head Erik Solheim explains, “The extraordinary surge in solar investment shows how the global energy map is changing and more importantly, what the economic benefits are, including the creation of more better-paying, higher-quality jobs.” China, the leader in solar and renewable investment, was responsible for more than half of the 98 gigawatts of solar capacity added last year and 45 percent of the dollars invested in renewables overall. The U.S. was second, investing $40.5 billion in renewable energy. Mexico, Australia and Sweden increased their commitments by substantial amounts—810 percent, 147 percent and 127 percent, respectively—with all three countries ranked in the top 10.

Flower Power

The Humane Society Legislative Fund, the government affairs affiliate of the Humane Society of the U.S., worked with animal protection champions in both chambers and with other stakeholders to secure success on several fronts in the 2018 federal budget. Victories include preventing the slaughter of wild horses and burros, preserving protections for carnivores on National Park Service lands in Alaska, preserving Endangered Species Act protections for Great Lakes wolves and urging the U.S. Department of Agriculture (USDA) to restore inspection reports and enforcement records for horse shows, puppy mills, roadside zoos, laboratories and other facilities that were purged from the agency’s website in early 2017. The budget also adds another $2 million for USDA enforcement of the Animal Welfare Act and $5 million to train and provide therapeutic service dogs for veterans and soldiers. It holds the line against cuts on many other vital fronts affecting animals, such as the Marine Mammal Commission and development of alternatives to live animal testing. Harmful provisions still reflected in the budget include exempting concentrated animal-feeding operations from reporting toxic air emissions and maintaining a prohibition on the Environmental Protection Agency to regulate toxic lead content in ammunition and fishing tackle that poison and kill wildlife.

Farms Test Low-Tech Pesticide Alternative To make sure more beneficial bugs come to their crops to feed on pests, farmers are planting flowers in the middle of their fields. On a farm near the town of Buckingham, England, a crop of oilseed rape is planted amidst rows of wildflowers. It’s one of 14 sites in a study testing the wildflowers’ efficacy in attracting pesteating bugs, and how well they would perform

in replacing toxic pesticides. The study also includes the use of borders of wildflowers around each field, a technique farmers in the area have used for the past two decades to promote general biodiversity, though not specifically for pest control. Researchers Ben Woodcock and Richard Pywell, of the UK Center for Ecology and Hydrology,

write, “The crop protection ‘toolbox’ is becoming smaller and more vulnerable, so now is a good time to rethink our future crop protection strategies to consider the use of alternative pest control measures alongside conventional pesticides.” Pesticide use probably won’t be eliminated completely, they say. However, by attracting pest-eating bugs—along

with other techniques like breeding plants to better resist pests, using technology to better diagnose and forecast pest behavior and application systems that can apply tiny amounts of pesticide more precisely—pesticide use could be dramatically reduced. Harsh chemicals can then serve as a last line of defense, rather than the first thing farmers reach for. September 2018


Migratory Birds Threatened by Rule Change

A coalition of national environmental groups led by the National Audubon Society filed a lawsuit in May against the U.S. Department of the Interior challenging the federal administration’s move last December to eliminate longstanding protections for waterfowl, raptors and songbirds under the 100-year-old Migratory Bird Treaty Act (MBTA). The intent is to weaken enforcement on businesses, municipalities and individuals to prevent “incidental” deaths of birds, which would lessen requirements for their protection from electrical power lines, towers, buildings and other hazards. The risk of liability under the MBTA has provided incentives for the oil and gas industry, wind energy development companies and power transmission line operators to work with the U.S. Fish and Wildlife Service to minimize bird deaths. The new policy eliminates these incentives to reduce and mitigate foreseeable impacts of operations on migratory birds. “One of the first conservation laws, the MBTA sparked 100 years of conservation leadership in this country,” says Sarah Greenberger, Audubon’s senior vice president of conservation policy. “It defies all facts for the Department of the Interior to suggest that this law is somehow broken when we have a century of evidence that says otherwise.” Urge senators and other representatives to uphold the MBTA via an easy form and single click under the Take Action tab at 12

West Michigan Edition

After Plastic

New Eco-Packaging Options Underway

Frito-Lay, Campbell Soup and other major U.S. players in the food and beauty industries are talking more about sustainability these days. The result is adoption of innovative materials. Tom Szaky, founder and CEO of recycler TerraCycle, advises, “Bioplastics are meant to be a solution for the world’s plastic waste problem. However, in most cases, biodegradable bioplastics will only break down in a high-temperature industrial composting facility, not in your average household compost bin. Plus, these are not recyclable. A better solution might be to place the focus on durable bioplastics that are made from plant materials, but can still be recycled,” Entrepreneurs like Daphna Nissenbaum are taking action. As an Israeli mom, she chided her teenage son for trashing rather than recycling plastic water bottles. Yet then, she says, “I realized plastic bottles weren’t the main issue,” when she saw flexible packaging such as chip bags, candy wrappers and go-to containers crammed into the trash. Nissenbaum learned that most flexible packaging isn’t recycled and ends up in landfills, oceans and other places. Once an orange peel is discarded, it disintegrates biologically and turns to compost, she saw, and committed to engineering packaging to do the same. A graduate of the Israeli Army’s elite software engineering program and with a marketing MBA, her Tipa Corporation has patented bioplastic that acts like plastic. “When composted, the material naturally breaks down in 180 days or less,” she says. Tipa now makes zippered bags, stand-up pouches and packaging for coffee, snacks and produce.


Action Alert

The Federal Energy Regulatory Commission (FERC) has denied a request by Dominion Energy, the lead builder of the Atlantic Coast Pipeline, for more time to cut trees along the route. The company had to stop cutting by the end of March in order to protect migratory birds and endangered bats in the path of the project, planned to run from West Virginia to terminals in Virginia and North Carolina. Opposing the controversial natural gas pipeline from the Appalachian Mountains to the Atlantic coast, Jamshid Bakhtiari, Virginia field coordinator for the Chesapeake Climate Action Network, says the FERC decision will delay, but not stop the project. Yet he states, “It’s a good thing. We should shoot to have more things like this happen in terms of delaying the pipeline. But it’s not a final nail, by any means, in the coffin.” The pipeline is one of two conduits up to 42 inches in diameter for transporting fracked gas that developers want to build through the central Appalachians. It’s across terrain that critics say is both scenic and poorly suited to heavy infrastructure. Bakhtiari’s group is part of a broad coalition of organizations, including the Sierra Club, that has mobilized to stop the Atlantic Coast Pipeline. The denial means tree clearing has to halt at least until September, and at some points on the route, until November.

Inked Pixels/

Animal Safety Measures Delay Tree Cutting


Pipeline Slowdown

A Bridge to Better Health

Registration Now Open: Integrative Health Speaker Series Join us for our educational events, as we explore medicine beyond medication: complementary and alternative health treatments and some of the local professionals who provide them. These events will be held throughout the Greater Grand Rapids area to provide all of our community members an opportunity to participate. Visit to learn more about our presenters and event locations. Cost to attend: $5 per person, per session $15 for all four sessions, per person Register now:


6 :3 0 PM–8:0 0 PM | Principals of Integrative Health Presented by: Tammy Born, D.O., Owner and Operator of Born Preventive Health Care Clinic This session will help individuals learn more about what integrative health is, how to incorporate it into your approach to well-being, and its benefits.


6 :3 0 PM–8:0 0 PM | Avoiding Opioids: Integrative Pain Management Techniques Presented by: Panel of integrative health professionals Believe it or not, there are safe and effective pain management approaches that do not rely on medications or other more invasive procedures. Science-based approaches we will discuss are: acupuncture, chiropractic, cranial sacral and massage therapy, and energy work.


6 :3 0 PM–8:0 0 PM | Parenting on the Spectrum Presented by: Molly Buist, Occupational Therapist, Owner and Clinical Director of The Center for Childhood Development There are many treatment approaches to use with children on the autism spectrum. One of the most important keys in treatment is the parent-child relationship. This can often be a difficult relationship to build, but we’ll offer some suggestions for support. We will address the important component of self-care and suggest some techniques that are beneficial to help support parents and caregivers.


6 :3 0 PM–8:0 0 PM | Mastering the Art of Meal Planning & Food Prep: Winter Edition

Healing Body, Mind & Spirit Holistic Expo 2018 DeltaPlex ~ Hillside Hall 2500 Turner Ave Grand Rapids, MI 49544

Saturday November 3rd 10 – 7pm Sunday November 4th 10 – 6pm Daily Passes $10.00 Weekend Pass $17.00 Children 12 & under free Experienced Holistic Healers, Mediums & Intuitives from across the US & Canada. Angel, pet & tarot readers, crystals, astrology, aura photos, body, energy & light workers, palmistry, spirit artists, jewelry, numerology, flutes, clothing, aromatherapy & More!!! Free Seminars and Lectures included with admission, free giveaways hourly!

Keynote Speaker: Patty Matsumoto, a Native Hawaiian who connects with her roots in the Kahuna lineage, is a born intuitive, Reiki Master & practitioner of Shamanic Journeying. One of the most effective channels for healing is through crystals and minerals in combination with meditation. Join Patty as she takes you through a healing meditative crystal journey. You’ll feel amazing… Presented By: John Stephan View exhibitors at our website


Presented by: Andrea Hop, BS, MA, Certified Health Coach at Grand Rapids Natural Health Sticking with healthier and more nutritious foods can come down to one thing when we’re busy or tired: what’s easy and quick to get on the table. Explore the importance of meal planning and food prep, learn how to eat seasonally to build immunity during the winter months, get some healthy swaps for holiday treats, and hear how to navigate the holiday eating scene!

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Identification Helps

The term “arthritis” can conjure images of aging cartilage worn thin by years of overuse. Yet this common type, known as osteoarthritis, is just one of many joint pain culprits. Rheumatoid arthritis, which manifests in swelling and pain in the hands, wrists, feet or toes, arises when the body’s immune system attacks

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hirty-seven percent of American adults 18 and older suffer from arthritis—a catch-all term for a dozen varieties of joint disease—according to the nonprofit Arthritis Foundation. One in two men and two in three women 65 or older may have it, estimates a recent Boston University study. Due to increasing obesity rates and autoimmune disorders, it’s also impacting 8 million Millennials, reports the U.S. Centers for Disease Control and Prevention. “I’m seeing higher rates, more severe cases and more of them in younger people. 14

West Michigan Edition

It’s an epidemic no one is talking about,” says Dr. Susan Blum, a Rye Brook, New York, physician and author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally. About 65 percent of patients try to treat joint pain with daily anti-inflammatory drugs that can damage the stomach and kidneys. Many work and exercise less due to pain, making arthritis the leading cause of disability. More than 1 million undergo expensive, risky surgeries annually, with hip and knee replacements performed twice as often now as in 2000.

itself, destroying tissue around the joints. Spondyloarthritis inflames the spine and sometimes the eyes and gut. Infections like Lyme disease, parvovirus and hepatitis B can also ignite arthritic joint pain. Inflammation may exacerbate them all, so an anti-inflammatory program can typically provide relief, says Blum. Serious forms might require more aggressive treatments; a visit with an integrative clinician is an important first step.

Get Weight in Check

About one-third of obese people have arthritis, and research shows that with every pound lost, joint pain diminishes— the lighter the load, the less the pressure on joints. A Wake Forest University study of knee osteoarthritis patients showed that with each 10 pounds lost, 40 pounds of pressure is lifted from the knee.


Although conventional medicine maintains that drugs, surgery and reduced activity are inevitable, a new generation of clinicians disagree. They’ve seen how by losing weight, fighting inflammation with wholesome food and supplements, exercising smart and exploring science-backed integrative therapies, patients can manage the root causes of joint pain and find relief. “We have many tools at our disposal to halt or slow the progression of arthritis so most people never have to have surgery,” says Doctor of Naturopathy Casey Seenauth, a staff physician at the Southwest College of Naturopathic Medicine Pain Relief Center, in Tempe, Arizona.

“But it’s not simply about the load on the joints,” says Blum. Fat cells release compounds called inflammatory cytokines, which can boost inflammation and pain. And new research from the University of Rochester, in New York, suggests that obesity may also impair the gut microbiome (beneficial bacteria lining the gastrointestinal tract), further exacerbating arthritis. “There is no doubt that the gut bacteria are involved in the onset and perpetuation of inflammation and pain in arthritis,” says Blum. When researchers fed mice the equivalent of a “cheeseburger and milkshake” diet for 12 weeks, doubling their body fat, they found more pro-inflammatory bacteria in their colon, more cartilage deterioration than in lean mice and more inflammation in their knees.

which anecdotally have been suggested to aggravate joint pain. Overall, strive for a plant-based diet high in fiber, colorful, antioxidant-rich vegetables and “good” fats. One recent Michigan State University study found that when osteoarthritis patients switched to a plant-based diet for six weeks, they experienced less pain than those in the meat-eating control group.

Exercise Smart

When joint pain begins to flare up, a carefully chosen workout may be exactly what’s

needed for relief. A.J. Gregg, a chiropractor in Flagstaff, Arizona, says, “There is an element of ‘use-it-or-lose it’.” The proper exercise depends partly on which joints are affected. He notes that properly executed strength training exercises like lifting weights can stabilize muscles around joints, easing strain and preventing arthritis from accelerating. Low-impact aerobic exercises like cycling or swimming can fuel the production and flushing of fluids through the joints without overloading them. Tai chi can improve range of motion. Even run-

Healing the Gut Heals Joints

Blum explains that dysbiosis, an overgrowth of harmful bacteria in the intestinal tract, can damage its fragile lining, allowing bits of bacteria to enter the bloodstream and ignite an autoimmune response. Dysbiosis can be kick-started by antibiotics, drugs like proton pump inhibitors, bad diet or stress, says Blum, who battled autoimmune arthritis after her son had a traumatic accident. For curbing arthritis through the gut microbiome, the science is young. A few small human studies conducted in China and Finland suggest that ingesting specific strains of Lactobacillus (including casei, acidophilus, reuteri and rhamnosus) and Bifidobacterium (bifidum and infantis) may decrease inflammation and pain associated with arthritis. In the University of Rochester study, overweight mice fed prebiotics (indigestible fibers that good bacteria feed on) had less arthritis progression. Blum recommends taking antimicrobial herbs like oregano oil to heal a gut overgrown with bad bacteria and a highquality probiotic supplement to replenish good bacteria. She also suggests ditching processed food and products with refined sugar, along with known allergens like gluten, soy and dairy, which can spawn inflammation. Avoid nightshade vegetables like tomatoes, potatoes and peppers, September 2018


ning, long falsely maligned as a precursor to arthritis, can help prompt cartilage cells to divide and replenish faster, research suggests. A study of 75,000 runners by researchers at Lawrence Berkeley National Laboratory, in California, found that they were less likely to develop osteoarthritis of the knee than less active people. A subsequent paper by University of Illinois researchers found that while each running step levels more force on joints than a walking step, the foot hits the ground less often, so when it comes to wear and tear, it approximates the effect of walking. “Running doesn’t set people up for earlier development of osteoarthritis, and can in fact be protective,” says Gregg, stressing that proper form, a soft running surface and moderation are all important.

Regenerative Injections

For more advanced cases of osteoarthritis, Seenauth recommends regenerative injections such as prolotherapy and platelet-rich plasma (PRP) therapy. For PRP, doctors draw some of the patient’s blood and spin it down with a centrifuge to isolate platelets loaded with growth-promoting compounds. Then, they inject the platelets into the joint. A study of 78 patients with knee osteoar-

thritis published in the American Journal of Sports Medicine found that those receiving one or two PRP injections had significantly less pain and better function six months later, while the placebo group worsened. In prolotherapy, doctors inject natural substances like dextrose and saline into the joint two to three times for six to eight weeks to promote production of collagen and other tissue-regenerating compounds. “Rather than inject a steroid, which provides a short-term fix by suppressing the immune response, we inject a concentrated solution that ignites the body’s natural healing response,” says Seenauth.

A Mind-Body Approach

Natural joint pain remedies also encompass acupuncture and meditation. In the UK, a University of York meta-review of 114 studies exploring 22 integrative or complementary therapies for arthritis, including strength and aerobic exercise training, found acupuncture to have the most studies completed and the most promising results. “Acupuncture can be considered as one of the more effective physical treatments for alleviating osteoarthritis knee pain in the short term,” concluded the authors.

University of Auckland researchers, in New Zealand, recruited 42 rheumatoid arthritis patients and assigned half to a program of mindfulness-based stress reduction, described by researchers as “the cultivation of nonjudgmental attention to unwanted thoughts, feelings and bodily experiences via meditation.” While the meditation group saw no change in levels of inflammatory markers in the blood or the number of swollen joints, they did report significantly less morning stiffness, tenderness and pain. The patients, in essence, trained themselves to experience their symptoms differently. “Pain is not just about nerves detecting a noxious stimulant and sending the signal to your brain. The brain has a whole system for processing these signals, and is also informed by your experiences, emotions and cognition,” says Seenauth, who recommends mindfulness meditation to all of his patients. “With the right nutrition, therapies and state of mind,” he says, “you can significantly reduce the impact joint pain has on your life.” Lisa Marshall is a freelance health writer in Boulder, CO. Connect at

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West Michigan Edition

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Can we counteract the additional carbon footprint of shipping seafood inland? Eat as local as possible, whenever possible. Typically, U.S. seafood is sustainable seafood. Choose freshwater fish. Seafood is the most perishable ingredient in the kitchen. It’s caught, cleaned, chilled and transported with a short expiration date. Chefs stay with the tried and true because it’s wasted if customers hesitate to order a dish. In a few years, we’ll be eating more seaweed. We are literally loving some species to death. Bluefin tuna will likely become extinct during our lifetime due to our love affair with sushi. We should all rotate the types of fish on our plate, beyond tuna, tilapia and salmon. Good choices include halibut, mahi mahi, Arctic char, black cod and rockfish. Refer to the Monterey Bay Aquarium’s Seafood Watch app for where and how fish are caught, if it’s sustainable or to be avoided. Sustainable means it’s fished or farmed with minimal impact on ocean health and will more likely remain available for the future. Half the seafood consumed today is farmed, according to program researchers.

RICK MOONEN on Why Buying Sustainable Seafood Matters by Sandra Murphy


n early promoter of sustainable fishing, celebrity chef Rick Moonen is the owner of both RM Seafood and Rx Boiler Room, in Las Vegas, and brand promoter for True North Seafood. His cookbook, Fish Without a Doubt: The Cook’s Essential Companion, features only seafood that hasn’t been overfished. He was named Chef of the Year in 2011 by the Monterey Bay Aquarium, which publishes an up-to-date Seafood Watch guide to sustainable species ( Moonen’s latest project is promoting non-BPA canned seafood to reduce waste, encourage everyone to eat lower on the food chain and give popular fish a chance to rebound.

Do healthy food trends start with chefs or customers asking for more nutritious dishes? Both. Chefs are inherently curious. When a new food is available, they’re challenged to see how it can be used. Customers spread the word via social media. Travel broadens our palate. Trying something new is supercool. Like the wreckfish, some species have unfortunate names. Smart marketing can persuade a consumer to try something unfamiliar.

Consider canned fish in BPA-free containers to better diversify an ocean-sourced diet. There’s no waste because it doesn’t rely on seasonal availability, tastes good and is sustainable. With creative recipes and fun garnishes, simple food can be as much of an experience as fine dining.

How can we avoid trashing the ocean and polluting our seafood? People once thought the ocean was big enough to absorb anything dumped into it and it could replenish anything taken out. Toxic oil spills get publicity, but runoff from agricultural businesses is just as bad. The ocean can’t be used like a toilet. Be a steward of the environment and personalize the message through social media.

Is fish farming a good alternative for salmon and other species? Fish farming has many components. Mistakes were made as people learned best practices during the past 20 years. Early instant demand called for rapid growth, causing overcrowded conditions, stressed fish and the use of antibiotics and genetically modified ingredients in the fish food. Aquaculture shouldn’t be demonized anymore. September 2018


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It took a while, but the better companies made changes and continue to refine improvements. They deserve our support. Wild fish are being contaminated by debris and plastic in the water, so farming is a good alternative.

What gives you hope? Influencers are joining the choir of sustainability that I’ve preached for 30 years. Now I’m the Trojan Chef, sitting in on meetings with major suppliers and acting as spokesperson for True North. We need to remember a species doesn’t live alone. Fish produce feces. Mussels love the yucky muck and they’re a great way to clean the water. Symbiotic species work with nature, eliminating the need for manmade chemicals.

What can individuals do? When we’re grocery shopping or eating out, we’re voting with our dollars. Ask, “What kind of fish is this? Where was it caught and how? Is it farmed or wild?” Serving as informed voices not only secures answers, it makes people aware of necessary preferences. Sharing the message can be fun as anxiety melts over tasting the unfamiliar. Host a Chopped or Iron Chef-style competition at home or with a neighbor. When my youngest son was little, there were things he wouldn’t eat out of hand, so I had him help me in the kitchen. Once he was invested in meals, he tasted new dishes. Experimenting can be exciting. Connect with freelance writer Sandra Murphy at

healing ways

4 Slow rhythms. These entrain bodily systems, including the heartbeat, pulse, digestion, respiration and muscle functioning, to a more natural rhythm.


4 Natural sounds. They give a sense of peace. 4 Nurturing tones. Typically, these are clear, warm and gentle.
 4 Uplifting, not gloomy. The music should give rise to a sense of joy and beauty.
 4 Absence of hooks and refrains; avoid repetition and familiarity that engage the analytical mind.

Meditative Melodies

How Sound Deepens Meditation


by Dudley Evenson

hen life is stressful, we know we need to relax. The question is how. Many wonderful ways involve combining music with a meditation practice. Although we can’t always control our surroundings, we can learn to control how we react to and internalize what happens around us. On the value of meditation and mindfulness, Jon Kabat-Zinn, founder of the Center for Mindfulness in Medicine, Health Care and Society, at the University of Massachusetts Medical School, observes, “When we do studies of this, we find we can change our brains. We can change

4 Flowing. It is soothing and feels akin to nature. 4 Sub-audio frequencies. The presence of these is an optional way to entrain brainwaves to an alpha or theta state that allows relaxation and healing to occur. 4 Intention. It’s important for both the musician and listener.

our relationship to our emotions. We can change our relationship to the actuality of things in ways that are healing. The immune system responds.” Because sound affects us on all levels—emotional, mental and physical— combining musical processes with our meditation practice can be highly effective in easing stress. Cultures worldwide have long used music to lift the spirit and enhance meditation and healing.

Here are several self-generated ways to further enhance meditation.

Choosing Meditation Music

Vocal Toning

Choose recorded music that helps calm mental chatter. Here are some criteria.

Controlling Breath We can live without food for weeks and water for days, but breath for only minutes. A simple way to begin breath work is by taking a fast, full inhalation, followed by a long, slow exhalation. With practice, both breath control and stress levels will improve.

This uses the human voice to produce elongated vowel tones or humming sounds

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that can empower meditation. It also slows and lengthens our exhalation by putting a brake on the breath. Begin by taking a deep breath and then, with the mouth open, make a simple vowel tone such as ahh or ohh. With the exhalation pushing out a sound, the tone follows naturally.

Mantra and Chant Mantras can keep the demons of our monkey mind from distracting us. The word means “mind protection” in Sanskrit. A mantra is characterized by a short sound or phrase that carries a vibration and frequency that extends beyond the simple meaning of the words. Using mantras can help overcome mental chatter, de-stress and set us up for an expansion of consciousness. Dr. Herbert Benson, founder of the Mind/Body Medical Institute at Harvard Medical School, in Boston, documented a phenomenon he named “the relaxation response”. His research discovered that those that repeated mantras for even 10 minutes a day experienced physiological changes—a reduced heart rate, slower metabolism and lower stress levels, all of which allow the body to return to a more natural state of wellness.

Singing Affirmations

Research led by Carnegie Mellon University’s David Creswell found that people using self-affirmation also can protect against

the damaging effects of stress on problem-solving performance. An affirmation is a positive statement spoken in the present tense asserting that a desired goal is already achieved. With sufficient repetition and focused intention, declaration becomes reality. Adding a melody to our affirmation and singing it repeatedly enhances its power. Mind-body expert Dr. Deepak Chopra agrees, stating, “Music helps to take the affirmations to a deeper level of the mind so that a process of emotional and spiritual transformation can start.” We are constantly affirming in our mind what we believe. With perseverance, repetition and steadfast belief in them, the words of our affirmations become a part of us. Before long, we notice we are achieving what we may have previously thought was impossible. Accessing the rich array of music and sound modalities available can help deepen meditation, decrease stress and allow us to benefit from a higher and much improved quality of life. Dudley Evenson and her husband, Dean, are sound healing pioneers who have produced award-winning music since 1979 through their label, Soundings of the Planet. Their new book is Quieting the Monkey Mind: How to Meditate with Music. Learn more at

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West Michigan Edition


fit body


Gentle Poses Foster Flexibility


by Marlaina Donato

lthough media coverage of yoga often highlights advanced yoga poses, the practice is not reserved solely for super-flexible folks. Benefits are available to everyone of any age or physical type. “Many people assume that yoga requires the ability to be a contortionist. Yoga is an internal process and can meet us wherever we are,” says yoga therapist Kimberly Carson, of Mindful Yoga Works, in Portland, Oregon. Springing from the theory that half of our capacity to become more flexible lies less in the muscles than in the nervous system, this calming practice helps the body release tension and achieve a suppler state.

Why it Works Yoga poses don’t need to be intense to have a significant effect. Gentle, regular practice can improve range of motion, increase muscle strength and promote circulation of the synovial fluid surrounding joints that supplies oxygen and nutrients to cartilage. “Basic yoga is just as beneficial as more advanced ideas of yoga, especially in terms of body awareness,” says Piper Abbott, an integrative yoga therapist and teacher who owns Burlington Yoga, in Bur-

lington, Vermont. “Where our attention goes, energy flows. When we’re holding a posture and directing this focused awareness into the sensation of a stretch, we’re learning to read our body.” Agility is usually associated with muscles and joints, but underlying flexibility goes deep to further enhance wellness. Stiff muscles often go hand-inhand with stiff arteries, for example, but appropriate exercise can have a positive effect there, too. According to studies by physical therapist Miriam Cortez-Cooper, Ph.D., and her colleagues during her tenure at the University of Texas at Austin, stretching exercises performed for 11 weeks improved flexibility of the carotid artery—the main vessel that transports blood to the brain—by 23 percent. Such an increase did not result from aerobic exercise or strength training.

Every Body Can Benefit “Yoga is truly for any and every body. Flexibility or a lack thereof can be found in anatomies of any shape. Many options for poses exist to help you find the version that works best for you. Yoga props

such as blocks and straps can provide support to encourage experimenting while ensuring a safe approach,” says Anna Guest-Jelley, CEO of Curvy Yoga, in Portland, Oregon. She loves sharing the value of yoga with people of all sizes. “What’s important is working wherever you are within your current range of motion, so your body can open to new movements appropriately.” Maintaining a regular practice offers an opportunity for individuals living with chronic pain or undergoing cancer treatment to feel more at ease. “Even in cases of severe fibromyalgia, some movement is better than none, and can foster better sleep. Restorative sleep can help to heal microtears in muscles, which can be common. Non-goal-oriented yoga also offers layers of benefits for cancer patients, both supporting physical function, as well as offering a way to practice kindness towards the body/ mind during tough times,” says Carson. For seniors, yoga is an excellent way to foster better flexibility, even in the presence of osteoarthritis. Studies conducted by Dr. Sharon Kolasinski, of the University of Pennsylvania, found that Iyengar yoga reduced joint stiffness and pain reduction during an eight-week period in people with knee osteoarthritis. Chair yoga, though popular with seniors, can introduce unnecessary risk if not tailored appropriately for those with osteoporosis, Carson cautions. “It’s important for older adults to find classes taught by appropriately trained instructors. Inappropriate chair sitting itself can compromise bone health, so teachers trained in spinal health and planes of action are recommended.” No matter the level of an individual’s agility, improved flexibility is a boon, especially when it goes beyond the physical to embrace mental and spiritual aspects. Abbott remarks, “Yoga has taught me not only how to move and relate to my body, but how to gracefully adjust to change and the challenges of life.” Marlaina Donato is a freelance writer and authors books related to the fields of alternative health and spirituality. Connect at September 2018


chiro news

Vitamin D

For Much More Than Just Your Bones By Dr Dan Gleason, DC


espite its name, vitamin D is actually a steroid hormone. It is different from all other vitamins which come from food. Because it’s primarily designed to come from exposure to sunlight, it is known as The Sunshine Vitamin. An excellent book on the subject is The Vitamin D Solution by Michael Holick, M.D, Ph.D. For more than 35 years, Holick has been studying vitamin D and treating his patients with it. What are the most common signs of vitamin D deficiency? Several indicators of a vitamin D deficiency include dark skin, obesity, feeling blue, achy bones, head sweating, gut trouble and being over 50 years of age. This deficiency is most common among those that use sun protection and avoid outdoor activity. Research shows that by optimizing vitamin D levels, either by sun exposure, diet or supplementation, one can reduce the risk of autoimmune disease, multiple sclerosis, dry eyes, macular degeneration and bowel disease. Increasing your intake of vitamin D also lessens the possibility of depression, lupus, diabetes, stroke, cancer and premature birth. Experts agree that many Americans and people worldwide have insufficient or deficient levels of vitamin D. The CDC reports that 32 percent of children and adults are deficient—using a grossly low level as its cutoff. The National Health and Nutrition Examination Survey says that 50 percent of children age 1-5 and 75 percent age 6-11 are deficient or insufficient. The International Society for Clinical Densitometry (bone density) reveals that 95 percent of the elderly are deficient.


West Michigan Edition

Because of the frequent inquiries about testing for vitamin D, it’s recommended that regular testing be performed and that levels be optimized. In our testing, we find that nearly everyone needs to supplement. Officially the recommended range is 30-60 ng/ml on a blood test. Most nutrition experts recommend levels between 50-70 and even higher for those with autoimmunity or cancer—more in the 60-100 range. So how much vitamin D should a person take? Ideally, the vitamin should be obtained from sun exposure, but it is the rare person that gets enough that way. Our general guidelines are 1000mg per day for infants, 2000mg per day for children and 4000mg per day for adults. By testing hundreds of patients, we’ve found these dosages to be necessary. Holick notes that obese people may need three to four times that amount. A study of Japanese children that were given 1200mg per day of vitamin D demonstrated a 40 percent reduction in the incidence of influenza, which is much higher than the flu shot can claim. Recent studies show additional benefits of optimal vitamin D status including decreased risk of asthma, Crohn’s, rheumatoid arthritis and diabetes type 1. Studies revealed a 50 percent decreased risk in breast cancer, a 30-40 percent decreased risk of prostate and colorectal cancer, and a 50 percent decreased risk of heart attack and decreased risk of death from a heart attack. The studies also recorded a 400 percent decreased risk of C-section. Sensible sun exposure decreases the risk of melanoma—the most severe form of

skin cancer. It is noted that those that have occupational sun exposure have lower levels of melanoma than average. Most melanoma occurs on parts of the body that are not exposed to the sun. Holick recommends protecting the face from the sun but exposing the rest of the body which includes arms, legs, chest and back to half the amount of time that it would take to sunburn. Holick also suggests that wide-brimmed hats are better than chemical sunscreen. It’s important to note that glass selectively screens out the good UVB that makes vitamin D but allows the harmful UVA to pass deep into our tissue, which increases the risk of melanoma. Tanning beds can be effective if they emit UVB, but again, only stay in the beds for half the time it would take to burn. Vitamin D is involved in the production of endorphins— those feel-good neurochemicals. Because the most common symptoms of vitamin D deficiency are throbbing, aching bone pain and muscle weakness, everyone should have their vitamin D level checked regularly, particularly those who are depressed, in pain or are feeling weak. 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 or call 616-846-5410. See ad page 36.

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West Michigan Edition


by Michael A. Singer

n 1972, I experienced a profound spiritual awakening and went into seclusion to focus on my inner growth. This awakening helped me see that I’m not my mind—I am the observer of my mind. I watched this chattering mind creating an obstacle to self-realization and true happiness. I also came to realize another clear truth: The outside world isn’t personal. It’s unfolding according to all the forces that have taken place from the beginning of creation. Call it science or the will of God—it doesn’t matter. What matters is we didn’t do it, and it isn’t supposed to match what we want. When we see this, we can transcend the limited mind and embrace the true nature of our being. We’ve each developed personal likes and dislikes resulting from life experiences that have left good or unfavorable impressions within us. These impressions determine how we view the world, and they limit our ability to enjoy life. We can begin learning how to release these impressions by letting go of the little things that irritate us for no reason—like the weather or someone’s attitude. We have a tendency to resist uncomfortable feelings, so we try to fix and control our environment. A commit-

ment to yoga demands that we let go of our personal reactions and use each experience in life to go beyond our comfort zone. The science of yoga is centered on realizing the essential self—the one within who is simply aware. It comes from thousands of years of enlightened beings devoting their lives to the questions: “Who am I? Why do my thoughts and emotions change so much?” This inquiry helps us find the true self inside, the self beyond personality and the mind’s fears and opinions. Progress happens through cultivating awareness. The simplest approach is to ask: “Who is in here looking through these eyes and experiencing this world?” Don’t try to answer. Just relax back into the essence of your being—the one who sees—and experience life from this place of awareness. When we’re clear and comfortable with who we are inside, life becomes beautiful—regardless of what is going on around us. We can then help raise the world for the better. There is freedom and peace in that. Michael A. Singer, author of The Untethered Soul, is founder of the Temple of the Universe yoga and meditation center, in Alachua, Florida. See


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Aerial: Originated in California and now

in several countries. Sometimes branded as AntiGravity Yoga, aerial incorporates traditional yoga asanas with the use of a hammock or sling and combines elements of Pilates and dance. This style is said to deliver benefits on emotional and psychological levels and has a fun component. 26

West Michigan Edition

Ananda: A form of gentle hatha yoga

with an emphasis on meditation. Ananda combines classic yoga postures with breathing and silent affirmations to attune with higher levels of body sense, energy and silent inner awareness. As an inner-directed practice, it has less appeal to those desiring a more athletic or aerobic experience.

Anusara: Anusara means “go with the

flow,” and blends spirituality with inner/ outer alignment and balanced energetic actions. Developed by John Friend in 1997, this style urges students to think of poses as artistic expressions of the heart. Individual abilities and limitations are deeply respected and honored, so Anusara yoga can be helpful for everyone and is good for beginners.


Chair: Practiced sitting or standing, it uses a chair as a support/prop. Asanas are adapted from traditional hatha yoga. It benefits older individuals and those that are body-challenged. Flexibility is enhanced, as well as mind-body awareness. Hatha: Hatha yoga is the foundational

discipline on which nearly all other styles are based. In Sanskrit, ha represents the sun and tha, the moon—hence, the practice is designed to bring the yin and yang, light and dark, masculine and feminine aspects and polarities into balance. Essentially, hatha yoga brings all aspects of life together. A class described as hatha will likely include slow-paced stretching,

Aqua: Also known as water or pool yoga. Aqua yoga is practiced in water—a warm indoor pool or natural body of water. Asanas are adapted to work with the buoyancy provided by water and have a positive effect on joints. This form is a viable option for older individuals or anyone else with physical conditions that prevent them from practicing land yoga. Its benefits include lymphatic stimulation and improved range of motion.

Nikolaeva Galina/


oga, a holistic art and practice that originated some 5,000 years ago in India, aims to integrate mind, body and spirit. The word yoga comes from the Sanskrit root yuj, meaning to yoke or unite, and refers to the joining of body with mind and mind with soul to achieve health, balance, tranquility and enlightenment. Individuals of every age and physical condition can benefit from the regular practice of yoga, which has been proven to enhance flexibility, strength, stamina and concentration. Using a combination of asanas, or postures, and breathing techniques, yoga works to induce deep relaxation and reduce stress, tone the body and organs, increase vitality, and improve circulation and energy flow. Uplifting and meditative, yoga can be applied as a spiritual practice, as well. Although many schools, or styles, of yoga exist, most differences derive from the primary focus of the practitioner’s attention: precise alignment of the body; holding of the asanas; flow between the postures; breath and movement coordination; or inner awareness and meditation. No particular style is better than another, and many students practice more than one.

Ashtanga: A physically demanding style that is light on meditation, ashtanga yoga employs a fast-paced series of flowing poses to build strength, flexibility and stamina. Developed by Indian yoga master Sri K. Pattabhi Jois, ashtanga’s progressively difficult postures are synchronized with a loud breath (called ujyaii breath in Sanskrit) and are designed to produce intense internal heat and purifying sweat in order to detoxify muscles and organs. The room is usually heated to warm muscles and increase flexibility. Preferred by many athletes, this style is too intense and demanding for most beginners.

asanas, or postures, that are not too difficult, simple breathing exercises and perhaps seated meditation. Hatha yoga classes provide a good starting point for beginners to learn basic poses and relaxation techniques.

Hot Yoga: Hot yoga is performed in a heated room using

varying temperatures and yoga poses. A Bikram yoga room is set at a minimum of 105° Fahrenheit with about 40 percent humidity, performing 26 prescribed asanas. Both forms of heated yoga help to speed up metabolism and improve circulation.

Nikolaeva Galina/

Integral: A gentle style of yoga brought to this country in

1966 by Sri Swami Satchidananda. Classes are structured to balance physical effort with relaxation, and include breathing practices, chanting and both guided and silent meditation. Integral yoga is suitable for beginners and helpful for more advanced students that wish to deepen their physical and spiritual awareness.

Iyengar: Noted for precise alignment and symmetry of postures, the development of balance and the use of props such as blocks, balls and belts, the Iyengar style of yoga was developed by B.K.S. Iyengar, based on his exceptional understanding of how the body works. Poses are held longer than usual. Iyengar is a good style for beginners, but can challenge seasoned practitioners, as well.

Kundalini: A powerful, enlightening style that incorporates mantras (chanting), meditation, visualization, breathing and guided relaxation with precise postures. According to Hindu philosophy, kundalini is a concentrated form of prana, or life force, represented by a coiled, sleeping serpent said to reside at the base of the spine. When breath and movement awaken the serpent (energy), it moves up the spine through each of the seven chakras (energy centers) of the body, bringing energy and bliss. Once a closely guarded secret in India, kundalini yoga was first brought to the West in 1969, and has been known to help with addictions and releasing endorphins in the body. Kundalini will not appeal to everyone and should be practiced under the supervision of an experienced teacher.

Prenatal: This yoga style is

specifically tailored for pregnant women during all stages of pregnancy. Its combination of stretching, focus and breathwork make it ideal for improving strength and decreasing

stress levels in preparation for childbirth. It might also alleviate pregnancy-related headaches, nausea and back pain.

Restorative: Distinguished by the use

of props, this form of yoga aims to relax the muscles, calm the mind and open up the body through slow movements and passive stretching. Maintaining balance and holding gentle stretches for up to 20 minutes is made easier through the use of blocks, bolsters and blankets that support deep relaxation.

SUP: An acronym for stand up paddleboard, SUP yoga can be practiced on a lake or other calm body of water. Hatha and vinyasa asanas are employed with the intention of challenging the practitioner to distribute their weight to maintain balance. Benefits include improved core strength, circulation and balance. Svaroopa: A style that helps each student discover their bliss.

The Sanskrit word svaroopa means “the true nature of being”, and Svaroopa yoga is sometimes called the yoga of alignment and compassion. Attention to alignment in specifically chosen poses helps to soften the body’s connective tissues and ease spinal tension. Blocks and bolsters may be used to allow for deeper muscle release. The style is suitable for beginners and useful for those recovering from injury.

Viniyoga: A transformative, slower and more individualized form of yoga that emphasizes gentle flow and coordinated breath with movement, Viniyoga is holistic in its approach and teaches the student how to apply the yoga tools of poses, chanting, breathing and meditation. Function is stressed over form in this style. Viniyoga is recommended for beginners and seniors, as well as those in chronic pain or healing from injury or disease. Vinyasa: A challenging style that matches breath to movement.

Vinyasa yoga poses incorporate alignment principles and are woven together in a flowing practice that is both intense and dancelike. Translated from Sanskrit, Vinyasa means “without obstacle”. The style is best suited to energetic, physically fit students.

Yin: Developed by yoga teachers Paulie Zink and Paul Grilley

to improve joint mobility and flexibility through holding asanas for up to five minutes or longer, yin yoga complements more intense practices such as Bikram, increases circulation in connective tissue and fosters inner stillness.

Please note: The contents of this Yoga Glossary are for informational purposes only. The information is not intended to be used in place of a visit or consultation with a healthcare professional. Always seek out a licensed, certified or otherwise professionally qualified practitioner to conduct a selected treatment. September 2018



phone app helps make the switch easy and intriguing. “I’m a fan of techniques for getting more plants on our plates,” says Greger. “Try using meat as more of a condiment or flavoring. Find entrées you already like and make them more plant-friendly. For instance, try replacing the taco meat with lentils spiced with traditional taco seasonings.” Other helpful tips include tapping a family member, friend or colleague eager to support healthy choices. It can be difficult to be the only one eating healthfully in any group, but having a support system can help make the transition easier.

conscious eating

Superfoods as Allies

Nature’s Top Foods to Prevent and Reverse Disease


by Marlaina Donato

eart disease and chronic illnesses like diabetes, Alzheimer’s and inflammatory bowel disease are reaching alarming rates in this country. According to the U.S. Centers for Disease Control and Prevention (CDC), 71 percent of all healthcare spending in the U.S. goes toward treating people with multiple chronic conditions. Plant-dominant diets have a profound and universal effect on disease prevention, and often pose the potential for reversal. Enlightened institutions like the Loma Linda University School of Medicine, in Loma Linda, California, are now offering resident physicians specialized studies in lifestyle medicine based on therapeutic applications of diet. Founding member of the American College of Lifestyle Medicine, international speaker and bestselling author Dr. Michael Greger, whose How Not to Die book now has a companion cookbook, is at the forefront of the growing conscious eating for wellness movement. The conclusions he’s 28

West Michigan Edition

drawn from his own practice are supported by the largest study to date on disease risk factors, the Global Burden of Disease, funded by the Bill and Melinda Gates Foundation. “The number one cause of death and cause of disability in the United States is our diet. Genetics loads the gun, but lifestyle pulls the trigger. Genes are not our destiny,” Greger says.

Big Changes Made Easier

Eating superfoods slows inflammation, a major factor in myriad health conditions, and fosters an internal environment that opposes cancer cells. According to Greger, incorporating nutrient-dense foods into our daily diet need not feel like a chore or sacrifice. “If you eat junk, not only are you feeding your precious body crummy fuel, but you’re missing out on choices that are healthpromoting,” says Greger, whose free Dr. Greger’s Daily Dozen

Results as Reward

Greger reminds us that changing our diet can be initially daunting, but better health is worth the effort, as exemplified by one of his leading cases. “I met with an obese, middleaged man with Type 2 diabetes in the beginning stages of diabetic neuropathy. After a

Superior Superfoods

According to Jennifer Di Noia, Ph.D., of William Paterson University of New Jersey, in Wayne, superfoods have 17 nutrients in common that are critical to the prevention of chronic disease, based on findings of the Food and Agriculture Organization of the United Nations and the Institute of Medicine. Phytochemicals are the body’s best source of antioxidants to help fortify cells against cancer and premature aging, as well as reduce the risk of heart disease and some types of dementia. Leafy greens such as collards, beet tops and certain lettuces, along with cruciferous vegetables, pack the most punch. Surprisingly, popular kale came in at number 15 on the CDC list of 41 superfoods, scoring only 49 out of 100 points for phytonutrient value. Results of an in vitro study published by the journal Nutrition Research spotlight the cholesterol-reducing benefits of steamed collard greens and their ability to boost the body’s natural cholesterol blockers by 13 percent more than the pharmaceutical drug Cholestyramine.

month of being on a plant-based diet, he had reversed his diabetes and his nerve pain disappeared. Within three months, he no longer needed medications for high cholesterol and high blood pressure. Two decades later, he remains vigorous and free of chronic disease.” Greger’s greatest reward is seeing people enjoying better health. His joy is evident when he confides, “Stories of people regaining health charge my batteries and make me jump out of bed in the morning.” Marlaina Donato is a freelance writer and author of several books, including Multidimensional Aromatherapy. Connect at

Today’s 26 Top Superfoods watercress Chinese cabbage chard beet greens spinach (cooked) chicory leaf lettuce

parsley Romaine lettuce collard greens turnip greens mustard greens endive chive

kale dandelion greens red pepper arugula broccoli pumpkin Brussels sprouts

scallion kohlrabi cauliflower cabbage carrot

Source: Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach, a study led by Jennifer De Noia, Ph.D., in Preventing Chronic Disease, published by the U.S. Centers for Disease Control and Prevention. Visit Dr. Michael Greger’s nonprofit website for free diet information.

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September 2018




Ways to Make Far Less Trash


by Avery Mack

n manufacturing, a zero waste policy means designing products so that all resources are used or reused. It’s a concept Bea Johnson, author of Zero Waste Home: The Ultimate Guide to Simplifying Your Life by Reducing Your Waste, embraced for her family a decade ago in Mill Valley, California. “My goal was to simplify our lives,” she says. “We found a zero waste lifestyle isn’t what we expected; it’s better. It’s good for the environment and for our family.” Johnson reports achieving 40 percent savings in annual household costs. “Voluntary simplicity has also changed our daily routines. Simple living focuses on experiences versus things, and we find we have more free time,” she says. “Our minimalist wardrobes now fit into carry-on bags for travel.”

A Doable Personal Goal “Don’t expect to reach zero. Go for zero-ish,” counsels Celia Ristow, a freelance writer who blogs at In 2017, Ristow and two friends, Moira Kelley and Bailey Warren, started a grassroots group called Zero Waste Chicago to raise awareness and connect locals with needed resources to reduce trash. “We speak at grocery stores, community events, schools, colleges and to employees on their lunch hour. We love how responding readers send suggestions and outlets for reusing items,” says Ristow. Local efforts can take off when people find like-minded others through using hash tags like #zerowastechicago on Instagram, search for a local blogger or host a mini-meet-up in a grocery that sells in bulk or at a coffee shop that uses ceramic cups or no plastic stirrers. 30

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Similar grassroots organizations are active in Colorado (EcoCycle. org/home) and Seattle ( “Zero waste seems difficult to imagine in the U.S. People think change is costly and time-consuming,” Johnson says. “My vocation is to shatter these misconceptions. Follow the 5 R’s: refuse what you don’t need, reduce what you need, reuse, recycle and rot. Refuse single-use plastics and junk mail, reduce the volume of clothing items and sports equipment, buy used, recycle the unwanted and compost (rot) food waste, lint, hair and floor sweepings. It’s not that complicated.” Due to her experience, Johnson can now store a year’s worth of waste in a pint-sized Mason jar. “Inside is deteriorated foam from headphones, a dental retainer, silicone caulk from the sink, fruit and veggie stickers, clothing labels, plastic mini-bumpers from cabinet corners I replaced with felt and a plastic-coated spike from the dishwasher,” she says. “I’m still amazed when people have a use for something I don’t want or need. Start by saying no to flyers, freebies, party favors, business cards, plastics, excessive packaging and junk mail. Accepting them creates more. Refusing such clutter is the first rule to a less wasteful lifestyle.” Kathryn Kellogg, the Vallejo, California, author of the Going Zero Waste blog and a content creator for Pela Case, a Canadian eco-friendly smartphone case maker, offers many zero waste swaps. “I use silicone cupcake liners instead of paper, bar soap in lieu of plastic-packaged body wash and make my own lip balm.” She also has alternatives for sponges, plastic wrap, cooking pans and toothbrushes. Consider her 31-day challenge at She notes, “Since I started working toward zero waste, I have more confidence, am able to speak up about less waste and am mindful when I shop.”

A World View In May, Johnson toured 16 countries in 17 days giving presentations. “Surprisingly, we often had to open another room because interest was higher than expected. In Russia, they broadcasted my talk to 17 cities,” she says. Johnson learned that many countries have no waste collection or recycling programs. Plastic bottles, bags and trash litter many landscapes. “Life in the United States is different. Here, we have bigger houses, need more and create more waste. Elsewhere, grocery shopping is done daily instead of weekly, produce is local, seasonal and sustainable instead of imported,” she observes. “In a way, it’s easier to go zero waste there because they’re using just what they need. Everyone deserves a place to live and life’s necessities. Past that comfort level, it’s excess.” Johnson sees rapid changes underway in consumer thinking and is hopeful looking forward. “I don’t want to tell others how to live. I just want to share our experiences. The United States’ example has a huge impact worldwide. Zero waste is the necessary lifestyle of the future, and it begins at home.” Connect with the freelance writer via

Elizaveta Galitckaia/

green living



Natural device stops a cold before it starts

went away completely.” It worked again every time he felt a cold coming on and he hasn’t had a cold since. He asked relatives and friends to try coming on. it. They said it worked for them, too, so he patented CopperZap™ and put it on the market. Soon hundreds of people had tried it and given feedback. Nearly 100% said the copper stops colds New research: Copper stops colds if used early. if used within 3 Colds start when cold viruses get in days, if they still get the cold it is milder your nose. Viruses multiply fast. If you than usual and they feel better. don’t stop them early, they spread in Users wrote things like, “It stopped your airways and cause misery. my cold right away,” and “Is it supBut scientists have found a quick way to kill a virus. Touch it with copper. posed to work that fast?” Pat McAllister, age 70, received Researchers at labs and universities one for Christmas and called it “one agree, copper is “antimicrobial.” It kills of the best presents ever. This little microbes, such as viruses and bacteria, jewel really works.” Now thousands just by touch. That’s why ancient Greeks and Egyp- of users have stopped getting colds. People often use CopperZap tians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do. Though skeptical, she tried it several Scientists say the high conductance times a day on travel days for 2 months. of copper disrupts the electrical balance in a microbe cell, destroying it in exclaimed. seconds. Businesswoman Rosaleen says when Tests by the Environmental Protecpeople are sick around her she uses Coption Agency (EPA) show germs die fast perZap morning and night. “It saved me on copper. Some hospitals tried copper last holidays,” she said. “The kids had for surfaces like faucets and doorknobs. colds going around, but not me.” This cut the spread of MRSA and other Some users say it also helps with illnesses by over half, and saved lives. sinuses. Attorney Donna Blight had inventor Doug Cornell an idea. When a 2-day sinus headache. When her he felt a cold coming on he fashioned CopperZap arrived, she tried it. “I am a smooth copper probe and rubbed it shocked!” she said. “My head cleared, gently in his nose for 60 seconds. no more headache, no more congestion.” “It worked!” he exclaimed. “The cold Some users say copper stops nightADVERTORIAL ew research shows you can stop a cold in its tracks if you take one simple step with a

One man said, “Best sleep I’ve had in years.” ly and for several days. Lab technicians


CopperZap. No viruses were found alive soon after. People have used it on cold sores and say it can completely prevent ugly outbreaks. You can also rub it gently on wounds, cuts, or lesions to combat infections. textured to improve contact. It kills protect you and your family.

Copper even kills deadly germs that have become resistant to antibiotics. If you are near sick people, a moment of handling it may keep serious infection away from you and your loved ones. It may even save a life. The EPA says copper still works even when tarnished. It kills hundreds of serious or even fatal illness. CopperZap is made in the U.S. of pure copper. It has a 90-day full money back guarantee when used as directed each CopperZap with code NATA3. Go to or call tollfree 1-888-411-6114. Buy once, use forever. September 2018


Build a Bento Box Lunch for Kids Pack Five Foods for Fun, Flavor and Health by Judith Fertig


ld-style rectangular metal lunchboxes are passé. New, convenient compartmentalized containers inspired by the Japanese bento box and Indian tiffin allow parents to pack up to five different, colorful and healthy items for a child’s lunch with less plastic wrapping to separate foods. It dovetails exactly with what nutrition professionals recommend.

Think Five

“People usually eat with their eyes,” says Allison Forajter, a clinical dietitian at Community Hospital, in Munster, Indiana. “The more color and variety presented the better.”    Holley Grainger, a registered dietitian, creator of the blog Cleverful Living at and mother of two school-age daughters in Birmingham, Alabama, agrees, saying, “These boxes make lunchbox packing easier because each compartment can be assigned a different food group.”   Grainger usually starts with a protein, adds fruits, vegetables and whole 32

West Michigan Edition

grains, and inserts a surprise treat for a total of five selections. “One easy and inexpensive way to boost protein is through low-fat dairy options like milk, yogurt, string cheese or cottage cheese. For children that like meat and poultry, roasted chicken and low-sodium deli turkey are delicious options. This is where I like to work in leftovers, so last night’s entrée may be the filling for today’s lunchbox mini-tacos. For a high-protein vegetarian/vegan option, beans/legumes are a favorite, whether in dips, salsas, salads or pastas,” she says. Forajter recommends exploring varied colors of the same type of fruits or vegetables. Offer green and purple grapes or red, yellow, green and orange bell pepper strips, and ask kids if each color tasted different. Including unusual fruits or vegetables can be a learning experience for the whole family. “Try purple and orange cauliflower or red, yellow, white or purple carrots,” she suggests.   Grainger not only packs healthy foods for her kids, she makes sure they get a little

Easy Options

Protein: turkey breast, chicken breast, hardboiled egg cut in half, nuts, beans, almond butter, string cheese, yogurt Fruit: blueberries, apple slices, plums, grapes—something easy for kids to eat   Vegetable: carrots, English cucumbers, celery sticks, bell pepper strips—easy finger foods; kids might eat more veggies if provided with a dip such as hummus or natural homemade ranch dressing   Whole grain: ancient or whole grain crackers, pita bread, non-GMO blue corn chips   Treat: a happy surprise could be a piece of wrapped dark chocolate, a crayon or a funny, loving or encouraging note from a parent  

Lunch: a Key Meal

“When children are fueled with nutritious foods, they are more alert and focused throughout the day, leading to better behavior, concentration and test scores,” says Grainger. “They also have the opportunity to fill up on many of the essential vitamins and minerals often lacking in away-from-home meals. I’ve found that my children are hungrier at lunch than at other meals, so they tend to fill up on whatever is being offered.”  Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS ( 

Elena Veselova/

“emotional nutrition”, as well. She might include a piece of chocolate or a cookie, but the surprise doesn’t have to be food. “A note or picture from you written on your child’s napkin adds a special touch. It lets them know you’re thinking about them and gives them a feeling of security throughout the day,” she says.   Parents faced with the daily round of lunch packing may benefit from the system of five. Each item goes into a separate compartment in the bento, box-style lunchbox. Many also offer a space for a “chiller” to keep foods safely cool.  

healthy kids

How to Improve Mental Health – Stop Coping! by Ashley Carter Youngblood, LMSW, LMFT, CADC


oping is helpful. It can be necessary. Sometimes, it can be a matter of life or death. But, when coping becomes a way of life; when people are distracted by what’s present in their lives simply because they’re coping with it, then they fail to look into the face of their challenges and be present and learn to accept them. People cannot heal without being present. They cannot accept if they cannot look directly at something.

Coping as a Distraction

I’ve been in the field of mental health for many years. However, when I work with a new client that comes in with years of therapy under their belt, I’m always shocked by how the focus of their life can be coping, as opposed to just living. I may ask, “How do you manage your anxiety?” The response is often something like, “I go for a walk,” “I journal,” or “I watch TV.” Such things are not bad, and they may be necessary, but what happens when the attempts to cope using distractions causes the coping to actually become the distraction? Remember the old adage “everything in moderation”? This is one of the best phrases to live by in regards to mental health because it requires self-awareness, passion, but also self-restraint.

The Downfall of Coping

Here is how coping could go awry. When an intense emotion or situation arises, such as anxiety, chronic pain and family issues, many people hurry to determine how to cope with the situation. However, what exactly are they accomplishing by coping? They’re working to escape the situation. They are distracting. They are making the emotion or situation bigger by laboring to avoid feeling it any more than possible. This is the downfall of coping. When we fear a panic attack, we do all within our power to “be okay” and not let a situation trigger such intense emotions and sensa-

tions. The more we work to avoid something, the bigger it becomes. Then, sooner or later, our emotions or uncomfortable experiences become an ever-growing Godzilla, taking over the landscape of our inner world!

An Alternative to Coping

Mindfulness—defined as the non-judgmental observation of the present experience—is essential to a healthy life. Yes, there will be stress and intense emotions and experiences in life, but when people have the ability to look directly at those experiences and not freak out or work to escape the circumstances, then they can take charge of their own life. Natural tendency will always be to want to escape. After all, the experience will still be uncomfortable; no matter how it’s viewed. Being mindful is not easy. Yet, when people have the ability to look directly at the experience and feel what they are feeling, even if it’s hard, they no longer have to play the cat and mouse game with coping. It is then, that they do not blow up the uncomfortable experience, such as with depression and divorce, to a Godzilla-sized issue. Instead, they can be present with their emotions and view them as they truly are, acting neither out of fear nor out of the desire to make feeling good last forever.

tions—like addiction, suicidal thoughts and depression—where people sometimes have to cope to get by. We may not always be strong enough to look our challenges directly in the eye. That is okay. As a reminder —do what is needed at the time. When an individual can look at their experience, it’s encouraged to look. When they cannot look and need to cope, then it’s important to notice that, too. Whatever is needed to get through the moment, then do it. But, maybe consider practicing looking at the experience instead of reaching for the phone because of boredom or turning on the radio when driving. If someone is not exactly sure how to do this or feels it’s safest to practice this in conjunction with a professional, then it’s recommended to contact a therapist to help figure out what is best. And, practice, practice, practice. Being mindful will not necessarily allow a person to achieve nirvana, but it may allow them to stop running from life and to simply be. And, who does not want that? 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, See ad page 38.

Wrapping your Mind around it

This may be a strange concept to some. It certainly requires us to look at our mental health and coping in a different way. But, I would encourage people to experiment with it. To talk about this article with their therapist. Go to a meditation class. Read a book about mindfulness to learn more about this concept.

A Reminder

Ironically, mindfulness is the simplest but also the most difficult thing to do. In the context of mental health, it requires people to not run away and to really look at what they’re facing. I have seen mindfulness change lives. But, there are certain situaSeptember 2018


calendar of events



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: or 269-381-4946.


Community Quiet Day and Labyrinth Walk – 10am-2pm. The doors of St. Paul’s Church, across from Hackley Park, will be open for contemplation, centering prayer, walking meditation, and the healing peace that silence brings. Come and go as the day allows. Refreshment available all day. Donation only. 1006 Third St, Muskegon. Info: Linda, 231-744-0377,


New Moon Yoga Workshop with Melanie Wolters – 7-8:30pm. This workshop will include the use of sage to clear out old energy, flow through a yoga practice to awaken inner energy, and then create intentions that will establish the foundation for what attendees want to bring into their life. The evening with culminate in a New Moon manifestation ceremony and conclude with a powerful affirmation meditation to increase positive vibrations that will enhance the effectiveness of intentions and strengthen the manifestations. $15. 1991 Lakeshore Dr, Muskegon. Register: BlueHorizonsWellness. com, 231-755-7771. Eckankar: Jewels of Wisdom – 10-11am. ECK Light and Sound Service, second Sunday each month. Free. Dominican Center at Marywood, Room 4, 2025 E Fulton, Grand Rapids. Info:,, (269) 370-7170.


Principals of Integrative Health Session – 6:308pm. Presented by Tammy Born, DO. This class will help individuals learn more about what integrative health is, how to incorporate it into the approach to well-being and its benefits. $5. Learn more and register:

Indigenous Wisdom of the Chakras – 6-9pm, Fri. 9am-5pm, Sat and Sun. Hosted by the Grandmothers of the Sacred We, all are welcome to come for three days of empowerment and learn tribal foundational beliefs, intimate prayer, courage to trust, the harmony of love, empowering your ancestral voice and expression of joy and peace. $270. Sky View Retreat Center, near the intersection of Lake Michigan Dr and 144th Ave, West Olive. To purchase tickets:


Susan G. Komen West-Michigan Race For The Cure – 6:30-11am. Race day registration and packet pick-up is at 6:30am. Stage entertainment and announcements begin at 7am. 9:00 AM Race starts with a 5Krun/walk and 1-mile community at 9am. $25. Ah-Nab-Awen Park. 220 Front Ave NW, Grand Rapids. Info: Reiki I & II class – 9am-5pm. Introduction to Reiki. Become attuned to the universal energy, learn how to give treatment to self and others and meet your Reiki guide. $250, the fee includes a $50 deposit due at registration. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Register by Sept 10:, 616-443-4225.


Webinar: Keto & VGB (Virtual Gastric Band) for Weight Loss – 8-9pm. This webinar is taught by Dee Kohley, RPh and Morgan Buck. Free. 17214 Van Wagoner Rd, Spring Lake. Register:, 616-296-2422. 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, includes $50 deposit due at registration. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Register by Sept 10:, 616-443-4225.



In Office Webinar: Keto & VGB (Virtual Gastric Band) for Weight Loss – 6:30-7:30pm. This webinar is taught by Dee Kohley, RPh and Morgan Buck. Free. 17214 Van Wagoner Rd, Spring Lake. Register:, 616-296-2422.


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 NE, Grand Rapids. Register: 616-443-4225.

Alzheimer’s: Is it Preventable? – 6:30-7:30pm. This seminar will be taught by Dr. Ramona Wallace D.O. Free. 17214 Van Wagoner Rd, Spring Lake. Info:, 616-296-2422. Mindfulness & Tapping Workshop – 6-9pm. This class is taught by Lisa Cobb, LMSW. Emotional Freedom Techniques (EFT) or “Tapping” utilizes the energy meridian system within the body. $40, $35 for Bluewater members. 17214 Van Wagoner Rd, Spring Lake. Info: BluewaterWellnessTeam. com, 616-296-2422. Why Can’t I Lose Weight? Workshop – 6:30pm. This class will address the roadblocks that hinder people from losing weight in a natural and healthy manner. The staff will discuss their services and why their weight loss techniques are different than others. Seating is limited to 24. Free. The Healing Center of Natural Health, 4288 3 Mile Rd NW, Suite 3, Grand Rapids. Register:


West Michigan Edition


How to Choose the Right Supplements Class – 6:30-7:30pm. This class is taught by Dee Kohley, RPh. $5. 17214 Van Wagoner Rd, Spring Lake. Info:, 616-296-2422. Linking Mind, Emotion and Body – 6:45-7:45pm. This is a course in attitudinal healing. Unity of Muskegon. 2052 Bourdon St. Lakeside District, Muskegon. Info:


Sound of Soul by Eckankar – 7-8pm. Third Wednesday each month. Experience singing HU. Sung for thousands of years, HU is the quickest way to put your state of consciousness in the heart of

God. Free. Dominican Center at Marywood, Room 4, 2025 E Fulton, Grand Rapids. Info: ECK-MI. org, (269) 370-7170.


The Healing Power of CBD Oil – 10am-12pm, 6-8pm. Being offered twice in one day! Come clear up some of the confusion with the difference between Hemp, CBD, and Marijuana. Learn all the wonderful healing benefits being proven by Hemp products from our Naturopathic Doctor, Jodi Jenks. $25. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Register by Sept 17:, 616-443-4225.


Autumnal Equinox Shamanic Journey Walk – 9-10:30am. A shamanic journey walk is one in which we take a walk in a forest which alone has healing value after some centering and intentionsetting. Come open up to the truth, wisdom, and guidance in nature—and in ourselves. Most find it to be a magical experience. $10. Pickerel Lake Park, Fred Meijer Nature Preserve, 6001 Ramsdell Dr NE, Rockford. Info: Meditation Workshop with Roy and Mary Ann Thibodeau – 1-5pm. This workshop is meant for all levels of experience. Everyone is welcome. Through applying scientific techniques, attendees will find decreasing stress and anxiety. This workshop provides step-by-step instruction of how to begin and build a meditation practice. Come learn all of the important benefits. Find out why yoga is the sophisticated science of divine realization, and why meditation is the heart of yoga during this enlightening and engaging class! A free copy of Autobiography of a Yogi will be given to each attendee. $49. 1991 Lakeshore Dr, Muskegon. Register:, 231-755-7771.


Seminar: Managing Diabetes with Functional Medicine – 6:30-7:30pm. This seminar is taught by Dr. Ramona Wallace D.O. 17214 Van Wagoner Rd, Spring Lake. Info: BluewaterWellnessTeam. com, 616-296-2422.


Water Kefir Workshop – 7-9pm. Join us for a fermentation learning experience with amazing water kefir, a naturally fermented beverage containing beneficial probiotic bacteria. Naturalist Jess Bitting will demonstrate the steps to make it at home and provide samples of various recipes. All receive a jar of starter grains and recipes! $24. Thought Design, 10 East Bridge St NE, Rockford. Info: MLussky@ Why Can’t I Lose Weight? Workshop – 6:30pm. This class will address the roadblocks that hinder people from losing weight in a natural and healthy manner. The staff will discuss their services and why their weight loss techniques are different than others. Seating is limited to 24. Free. The Healing Center of Natural Health, 4288 3 Mile Rd NW, Suite 3, Grand Rapids. Register:


EnergyTouch Basics – Follow the path to an energy medicine career. 1331 Lake Drive SE, Grand Rapids. Register:


Fall Harvest Celebration – 11am-6pm. Get your Christmas gifts early. Come hear Ben Darga at 1pm. Life and Teaching of the Masters channeling “A Day to Remember.” Enjoy our vendors, healers, readers featuring Reiki, Illuminata, aura reading, mediums, tarot and oracle card readers, and a vast array of unusual items made by the vendors. Free. 8887 Gull Road, Richland. Info:


Mark Kahny in Concert – 2pm. Fun, Favorites, Inspirational! Music for all ages. $10. 1711 Walker Ave NW, Grand Rapids. Info: UnityGROffice@ Meditation Class – 2:30-3:15pm. New Time! Learn helpful meditation techniques from mediation teacher Sherry Petro-Surdel. This class is accompanied by flute music and has a different theme each month. $10. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info:, 616-392-7580.

classifieds Fee for classifieds is $1 per word\per month. To place listing, email content to Deadline is the 15th of the month.

VOLUNTEERS 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

mark your calendar FRIDAY-SUNDAY, October 5-7

The Shamama Retreat: Unleash Your Creativity. Connect with Nature. Renew Your Body, Mind, and Soul – 5pm, Fri,12pm, Sun. Featuring creativity and mindfulness sessions; shamanic journey walks; gentle yoga; breath work; on-site energy healers and massage therapist; naturalist-led Forest Walks; Trails; Bonfire; Organic and/or Locally Sourced Meals; Free Gift Bags; Kayaking; Sauna; and a Friday night Michigan Wine, Beer, & Cheese Reception. Kettunen Center, 14901 4H Dr, Tustin. Info: MLussky@ShamamaGroup. com,

on going events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email for guidelines and to submit entries. No phone calls or faxes, please. Or visit to submit online.

Sunday Student Night Hot Yoga – 7:30-8:45pm. HOT Vinyasa Yoga, discounted for students! No experience required, but general experience with physical fitness is recommended. Regular pricing applies for nonstudents. $5 with valid student ID. 6189 Lake Michigan Dr, Allendale. Info: CrandalB@Mail.GVSU.Edu. 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@, 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: 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: 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. or info@ Spirit Space Sunday Worship – 10:30am. An interfaith, non-denominational gathering place for worship and spiritual enrichment. Join for inspiring messages

mark your calendar SATURDAY, October 6

Mind, Body, Spirit Expo – 10am-4pm. There will be body workers and Intuitive/ Psychic Readers available for appointments all day. Experience the fabulous Spa Package, which is a 30-minute foot detox, 30-minute infrared sauna session, 30 minute Migun Bed (automatic massage bed) session, and a Zyto Compass Hand Scan all for $50. The Healing Center of Lakeview: 332 S Lincoln, Lakeview. Info:, 989-352-6500.

called Reasoning’s. Spirit Space, 3493 Blue Star Hwy, Saugatuck. Info: 616-836-1555 or 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:

MONDAY Fall Journey Writing Series – 6:30-8:30pm. Sept 17 – Oct. 8. Plumb the depths of imagination and inner consciousness in this 4-week series. Creativity Coach Michele Lussky will use innovative techniques (chanting, drumming, doodling, etc.) to help attendees express their authentic voice and tap into their creative juices. This is for writers and non-writers! $120 for entire series. Thought Design, 10 East Bridge St. NE Rockford. Info: MLussky@ Spiritual Expressions with Nessa – 7-8:30pm. 2nd and 4th Monday. Join Certified Poetry Therapist, Nessa McCasey, in a safe, healing poetry therapy session. Poetry therapy doesn’t require that someone write poetry. Rather, Nessa usually brings a poem to encourage discussion and personal expression. There is no judgment or critique of writings. Each participant may choose to share or keep private their writings. $15. Fountain St Church, Room 106, 24 Fountain St NE, Grand Rapids. Info: Restorative Yoga – 6:45-8:00pm. All levels are welcome and encouraged to come learn gentle yet powerful poses for the body, mind and spirit. Through these postures one will be seeking and finding balance. This balance will recharge, refresh and rejuvenate. Restorative Yoga is an antidote to stress. Various pricing. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info:, 616-392-7580. 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.

mark your calendar SUNDAY, October 7

Grand Rapids VegFest (Plant Based Roots) – 10:30am-5:00pm. Learn about a plant-based diet and lifestyle through delicious food, educational lectures, cooking demonstrations, many local vendors and organizations, plus, children’s activities. Grand Rapids VegFest. Location: DeltaPlex Arena, 2500 Turner Avenue NW, Grand Rapids. Info: September 2018


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 Yoga Basics I for Beginners Series – 7:15-8:15pm. This six-week series runs from Oct 2 to Nov 6. Come enjoy a supportive environment. Learn basic postures, yogic terminology, and meditation practices to quiet your mind, release stress, and gain insight into yoga philosophy. Each week new dimension of the practice will be explored. Attendees should wear loose clothing, bring a no-sweat water and yoga mat. Extra mats will be provided for those without one. Space is limited. $80 for series, $115 for series plus one-month unlimited yoga. 208 W 18th St, Holland. MUST register and pay: 616-3927580, 4 Week Detox Class – 6-7pm. This class runs from Sept 25-Oct 16. Dee Kohley, RPh, is the teacher. 17214 Van Wagoner Rd, Spring Lake. Info:, 616-296-2422. Rainbow Therapy Weekly Class: Series for adults – 10am-12pm, 5-7pm. Being offered twice in one day! Starting Sept 11, this 9-week class is designed to give support through a holistic approach to those struggling with day-to-day pressures of anxiety and depression. Learn to tap into the seven main energy centers of the body, the Chakras, teaching ways of understanding, coping, and developing emotions throughout troubled times. $275, fee includes all materials needed. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Register by Sept 7:, 616-443-4225. Serenity Yoga – 4-5:15pm. Come for a very gentle class geared toward developing and maintaining balance and strength. As always, class ends with a 20-minute guided meditation. By donation. 1991 Lakeshore Dr, (in Lakeside Shopping District) Muskegon. Must Register: BlueHorizonsWellness. com, 231-755-7771. SMART Recovery Group – 7-8pm. 1st and 3rd Tuesday of every month. Recovery through SelfEmpowerment: The purpose is to help participants gain independence from any addictive behavior. The meetings encourage participants to take responsibility for their own recovery and supports their capacity to regulate their behavior. As participants progress in recovery their focus can shift to enjoying the activities of a healthy and productive life, including the satisfaction of assisting new participants the program. Free. 714 Columbus Ave. Grand Haven. Info: 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:, 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.


West Michigan Edition

$10. Bodhi Tree Yoga & Wellness Studio, 208 W 18th St, Holland. Info: 616-392-7580, 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 269-9441575 or email: 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 or info@ 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. A Course in Miracles – 9:30-11am. 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. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: 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. 616-3659176.

WEDNESDAY Rainbow Therapy Weekly Class – Series for Ages 13–18: 5-7pm. Starting Sept 12, this 9-week class is designed to give support through a holistic approach to those struggling with day-to-day pressures of anxiety and depression. Learn to tap into the seven main energy centers of the body, the Chakras, teaching ways of understanding, coping, and developing emotions throughout troubled times. $275, the fee includes all materials needed. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Register by Sept 7:, 616-443-4225.

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 (in Lakeside shopping district), Muskegon. Must Register:, 231-755-7771. A Course in Miracles – 9:30-11am. A Course in Miracles begins. Nothing real can be threatened. Nothing unreal exists. Herein lies the peace of God. As its title implies, the course is arranged throughout as a teaching device. It consists of three books: Text, workbook for students, and manual for teachers. The order in which students choose to use the books, and the ways in which they study them, depend on their particular needs and preferences. Come for a study group. We have an open door policy, meaning guests can come anytime. Guests do not have to attend every week. Love offering. 6025 Ada Drive SE, Ada. Info: The Law of Attraction Speaking Club – 6:308pm. Do you want to learn how to apply the law of attraction in your life and in your business? We are a group of like-minded individuals who support each other in our growth. Come to Toastmasters where we provide a supportive learning experience where individuals can become better communicators and leaders. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: lawofattractiontm@gmail. com or 616-717-3203. 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:

Thursday Kids Yoga Summer Camp – 1:30-2:15pm. Yoga classes for ages 3-11 will start August 9. Children process information through moving, seeing, listening, touching and even singing. This class will cover each learning style to enhance the development of the mind, body and spirit. Utilizing multiple learning styles allows children to understand the world more effectively. Because children are sensitive to criticism, this class will be focused on encouraging and empowering each student. $50, pre-payment required (no refunds or make-up dates). 208 W 18th St, Holland. Must register:, 616-392-7580. 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:, 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:, 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.

Friday 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

SATURDAY Outdoor Yoga At Kollen Park – 10:30-11:30am. Sept 8th and 22nd. Come for outdoor yoga classes at Kollen Park on the shore of Lake Macatawa. Bring a beach towel and a yoga mat. Meet by the band shell for this fun all levels outdoor class! $5.00 cash donation, proceeds go to Sal Perez Youth Scholarship. Kollen Park Dr, Holland. Sign up and cancellations: Bodhi Tree Yoga and Wellness FB page,, Holland Recreation Division’s FB page, 616-355-1139. 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: or 616-419-6924. 3rd Saturday Inspire Event – 10am-1pm. SeptMay. Everyone is invited to this collaborative community event. Brunch/lunch served. Registration not required. Extended Grace, Momentum Center, 714 Columbus, Grand Haven. Info: 616-502-2078 or online 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. or info@ Sweetwater Local Foods Market – 9am-12pm. A double-up bucks and bridge card market. Mercy Health Lakes Campus, 6401 Harvey St. Located inside during inclement weather. Muskegon.

mark your calendar

mark your calendar

SUNDAY, October 14

SATURDAY & SUNDAY, November 3-4

Manifesting Magic Mini-retreat with Erin – 1-5pm. Explore ways to tap into your abilities to create magic in your life! Life Coach and Intuitive, Erin Jewell Nowak, will help you identify the changes you wish for—and show you how to bring them into being. Create your own vision board, select your own power crystal to take home, mix oils, and more! Holistic Care Approach, 3368 E Beltline Ct NE, Grand Rapids. Info:

Healing Body, Mind & Spirit Expo – 2nd Annual Holistic Expo, Professional Healers, Mediums, Intuitives & So much more!! Free lectures, speakers & prizes included w/ admission $10 daily, (12 & under free). DeltaPlex, Grand Rapids. View exhibitors at

mark your calendar TUESDAY, November 13

mark your calendar MONDAY, October 15

Avoiding Opioids: Integrative Pain Management Techniques – 6:30-8pm. Presented by a panel of integrative health professionals. This class will discuss sciencebased approaches such as acupuncture, chiropractic, cranial sacral therapy, massage therapy and energy work. $5. Learn more and register:

mark your calendar FRIDAY-SUNDAY, October 19-21

EnergyTouch Basics – Follow the path to an energy medicine career. 1331 Lake Drive SE, Grand Rapids. Register:

Parenting on the Spectrum – 6:30-8pm. Presented by Molly Buist, Occupational Therapist. All families, educators and others are invited to learn about proven methods, such as music therapy, that can be utilized to help children living on the spectrum and in need of additional support. $5. Learn more and register:

mark your calendar MONDAY, December 3

Mastering the Art of Meal Planning and Food Prep: Winter Edition – 6:308pm. Presented by Andrea Hop, BS, MA, Certified Health Coach. This class will explore why meal planning and food prep, especially during hibernation months, are so important to sticking with dietary goals; plus, learn the basics of successful meal planning and simple hacks for advance food prep. $5. Learn more and register:

mark your calendar SUNDAY, October 28

Mindful Meditation – 2:30-3:15pm. Come and learn Mudra meditation. Mudras are hand positions that can enhance meditation experience just as folding the hands in prayer enhances prayer time. 208 W 18th St, Holland. Info:, 616-886-2716.

You will never win if you never begin. ~Helen Rowland

mark your calendar FRIDAY-SUNDAY, November 2-4

EnergyTouch Basics – Follow the path to an energy medicine career. 1331 Lake Drive SE, Grand Rapids. Register: September 2018


community resource guide


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 to request our media kit. .


DYNAMIC FAMILY CHIROPRACTIC Dr. Ronda VanderWall 4072 Chicago Drive, Grandville 616-531-6050 •

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.


Dr. Dan Gleason DC & Dr. Dan Weessies, MS, DC 19084 North Fruitport Rd, Spring Lake, MI 616-638-6234

An alternative, holistic approach combining chiropractic and kinesiology as well as the latest in metabolic and hormone testing. Cold Laser Pain and Neuro treatments for: spectrum disorders, injuries, chronic pain, and pre/post surgical rehab. See ad, page 25.

COFFEE SHOP / FAIR TRADE JUST GOODS GIFTS AND CAFE’ 714 Columbus, Grand Haven 616-414-9111

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 23.


Mary De Lange, CCT, LMT 1003 Maryland Ave, N.E., Grand Rapids 616-456-5033 • 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 19.


West Michigan Edition


Ashley Carter Youngblood, LMSW, LMFT Owner/Therapist 4155 S 9th Street, Suite D, Kalamazoo, MI 269-254-1211 • 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.


Certified Energy Medicine Practitioner 332 S Lincoln Ave, Lakeview 989-352-6500 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 29.


Cottage of Natural Elements 351 Cummings, NW Grand Rapids 616-735-1285 • 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 29.

YOUNG LIVING ESSENTIAL OILS Marilyn York Independent Distributor # 489656 877-436-2299

Essential Oils – Revered for thousands of years for their naturallyenhancing support of body, mind, and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor. See ad, page 15.

KEN PORTER CST, CHT 3355 Eagle Park Dr. NE Ste. 107, Grand Rapids 616-262-3848

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.


Jodi Jenks Natural Health Practitioner, Reiki Master 616-443-4225 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 23.


332 S Lincoln Ave, Lakeview 989-352-6500 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 29.

HUMAN RIGHTS/ SOCIAL JUSTICE EXTENDED GRACE 616.502.2078 • 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 23.





Sue Dilsworth, Ph.D, E-RYT 500, C-IAYT 6189 Lake Michigan Drive, Allendale 616-307-1617 •

19084 North Fruitport Rd. Spring Lake, MI 49456 616-846-5410 •

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.

Cold laser therapy can provide drug-free pain relief. This noninvasive treatment is for those suffering from arthritis, sciatica, plantar fasciitis, inflammation and other pain syndromes. Our MLS cold laser also treats neurological degenerative conditions like Parkinson’s, ADHD, spectrum disorders and peripheral neuropathy. See ad, page 25.




Pamela Gallina, MA CMC 616-433-6720 • 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!

MASSAGE THERAPY DYNAMIC FAMILY CHIROPRACTIC & MASSAGE THERAPY Jaci Timmermans, MT 4072 Chicago Drive, Grandville 616-531-6050

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.


Mary De Lange, CCT., LMT. 1003 Maryland Ave. NE, Grand Rapids 616-456-5033

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 19.


Coming Next Month

Chiropractic Plus: Game Changers

BVI SCHOOL OF AYURVEDA Ruth Small, Ph.D., Director 269-381-4946

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 503 East Broadway St, Mt. Pleasant 989-773-1714

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 16.


Julie Bennett 616-724-6368 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.

To advertise or participate in our next issue, call

616-604-0480 September 2018



West Michigan Edition

Natural Awakenings Magazine ~ September 2018  

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...

Natural Awakenings Magazine ~ September 2018  

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...