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HEALTHY HOLIDAY STUFFING RECIPES
Ways to Make the Holiday Really Count
Natural Remedies for
DIABETES Pumped Up About Geothermal Homeowners Like its Eco-Friendly Cost Savings
First Aid for Dogs
Natural Home Remedies for Pain, Itches & Stress
November 2017 | West Michigan Edition | natural NaturalWestMichigan.com awakenings November 2017
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contents 5 newsbriefs 8 healthbriefs 10 globalbriefs 12 ecotip 8 17 chironews 18 fitbody 10 20 healingways 22 consciouseating 26 wisewords 28 inspiration 30 healthykids 32 greenliving 30 34 naturalpet 40 calendar 43 classifieds 45 naturaldirectory
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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.
14 PREVENTING, REVERSING 14 AND MANAGING DIABETES NATURALLY by Linda Sechrist
18 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato
20 SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat
by April Thompson
22 NOT YOUR GRANDMA’S STUFFING
Healthy Twists on Old Favorites by Judith Fertig
26 LISSA RANKIN ON
MOVING FROM FEAR TO FREEDOM
28 SHARABLE THANKSGIVING
Ways to Focus on What Really Matters by Marlaina Donato
30 BOOKS THAT
KIDS WILL LOVE
WHERE TO PICK UP NATURAL AWAKENINGS
Advice for Parents from Award-Winners
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32 PUMPED UP
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34 DIY FIRST-AID
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contact us Publisher/Editor Pamela Gallina Editors S. Alison Chabonais Linda Sechrist Design & Production Interactive Media Design Scott Carvey Printer Stafford Media Solutions Natural Awakenings P.O. Box 330 Spring Lake, MI 49456 Phone: 616-604-0480 Fax: 616-855-4202 Publisher@NaturalWestMichigan.com
Subscriptions are available by sending $30 (12 issues) to the above address. © 2017 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. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. 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. We welcome your ideas, articles and feedback.
COMMITTED TO SUSTAINABILITY
iabetes is something to be guarded against, especially when so many causal factors lurk. Linda Sechrist’s feature article, “Preventing, Reversing and Managing Diabetes Naturally,” lists the many ways we can be more aware of our eating and exercise habits and substitute better ones while also countering stressors in our life. Experts help us understand how such factors can silently either support or sabotage health. Each individual’s journey is unique, with ebbs and flow, challenges and victories. At times we feel in peak health and super fit. Other times we might slip, become less conscious about self-care, effectively placing our health low on the priority list. We get busy with a new job, being a wife and mom, a caregiver for an elderly parent, doing good for everyone in our lives but ourselves. Our spiritual practice stalls, exercise slips, we stop making quality time for ourselves, and we reach for foods that comfort rather than sustain us. We forget how good we feel when we take care of ourselves. I’m a planner. I have both short- and long-term plans going all the time. It’s how I accomplish all that must happen each month in order to publish this magazine. I’m glad that I’ve now added Mind, Body and Spirit Care in my plan. One example of this is posting words of wisdom that inspire me and help keep me on track; I aim to pause and reflect on them every day. Another personal help is that I try to not get too detailed so that healthy to-do’s on my list seem like more joy than work. I also accept that there is always going to be more going on around me that grabs my interest than I will be able to participate in. I hope you share your own strategies for wellbeing with friends and acquaintances; you never know when an idea will resonate with and benefit someone. The bottom line is that the healthier we are, the better our quality of life will be, especially as we mature. The more responsibility we take for maintaining good health, the longer we can participate in the things we love. I say hooray for that. To conscious living,
Natural Awakenings is locally owned and operated. Pamela Gallina, Publisher
Never Glossy. Always Green. Natural Awakenings practices environmental sustainability by printing on post-consumer recycled paper with soy-based ink. This choice avoids the toxic chemicals and high energy costs of producing shiny, coated paper that is hard to recycle.
West Michigan Edition
Natural Awakenings Magazine of West Michigan
Natural Awakenings Magazine of West Michigan
newsbriefs Mindful Meditation Class
camping, hiking, kayaking, snowshoeing, and just exploring with family and friends. Lisa joins a team of energetic leadership professionals at EkoTrek Fitness. EkoTrek sessions run 75 minutes and incorporate the elements of cardio, strength training, and flexibility. Each leader adds their individual spin to the workout according to the location. The various locations keep the workouts fresh and interesting Ekotrekkers will not only have fun, but will also burn fat, increase lean muscle mass, and improve flexibility all in one workout. All schedules, costs, and location information can be found on their website. For more information, visit EkoTrekFitness.com. See ad page 38.
Academy of Alternative Healing Arts New Class Schedule
T Sherry Petro-Surdel
ith the holidays approaching it would be good if we could have a stocking full of relaxation exercises. The November mediation class at will be stuffing your stocking with just that. They will focus on meditation for relaxation. Join their meditation class at Bodhi Tree Yoga & Wellness Center in Holland on Sunday, October 29 from 3-3:45pm. Learn some helpful meditation techniques and enjoy Native American flute music. This class will be taught by Sherry Petro-Surdel, Author, Life Coach , Public Speaker. The cost is $10. The class will cover offer overview of helpful meditation hints that will encourage you to create or improve your meditation practice. Bodhi Tree Yoga & Wellness Center is located at 208 W 18th Street, Holland. For more information go to Spirit SpiritSpace.org or call 616-886-2716 or email thespiritspace@ gmail.com See ad page 25.
EkoTrek Fitness Welcomes New Leader
coTrek Fitness, the locally-owned West Michigan company offering unique workouts since May 2006, is thrilled to welcome Ravenna resident Lisa VanDonkelaar as East Muskegon County EcoTrek Series Leader. Born and raised in West Michigan, Lisa has earned her degree as a physical therapist assistant. She enjoys all things fitness, such as
he Academy of Alternative Healing Arts (AOAHA) is holding Clinical Acupressure and TuiNa Massage classes Tuesday and Wednesday evenings starting November 21 from 6 to 9 p.m. at the AOAHA clinic in Grandville. This program is certified by the state of Michigan and runs for ten months. Participants will enjoy the quiet and clean learning environment coupled with lots of one on one time with the instructor due to the benefit of a small-sized class. Upon completion, students will be able to take the State Massage Board Exam and become state licensed massage therapists. Classes are taught by licensed massage therapist, Raymond Wan. With over thirty years of experience in the field, Wan believes education is the key to success. Through his dedication, heâ€™s developed a complete massage program and made it accessible to the public. Academy of Alternative Healing Arts is located 3790 28th St., Ste. B, Grandville. For more information or to enroll, call 616419-6924 or online at AOAHA.com See ad page 38.
With the new day comes new strength and new thoughts. ~Eleanor Roosevelt
Hurricane Irma Imperils Healing Horses
lying Change Equine Therapy, in Atlanta, is an internationally recognized program that partners rescued horses in therapy with children, teens, adults and families healing from traumas like childhood neglect and abuse, domestic violence, sexual assault, natural disasters and the trauma of war and combat. In a study of their services, 82 percent of teens improved more in just five, one-hour sessions of equine assisted psychotherapy than they had in two years of traditional talk psychotherapy. Hurricane Irma’s winds hit the farm full force, leaving behind a minimum of $20,000 in damages to the covered therapy barn and arena. The organization needs immediate help in any form—volunteers to help repair and rebuild, donations of building materials and cash donations. It is important to mention that many of those in need of Flying Change’s services are least able to afford treatment. The program has never turned away a client they believed they could help based on the inability to pay. Flying Change relies on the support and generosity of the community and needs assistance now more than ever. Location: 4680 Polo Lane SE, Atlanta GA. To donate, visit FlyingChange.org.
Fundraising Spotlight Beyond Maria: Coming Together to Help Rebuild Puerto Rico
uis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico (PR) edition for the past 15 years, have a simple request: “Please help us rebuild.” Mendez and Sallaberry are remarkable community leaders, having not only launched what is now PR’s number one health and wellness publication, but also having originated and managed the most important annual health and wellness expo in PR and the Caribbean, created a natural health network of discounted services with more than 1,000 providers and 250,000 members and founded an alternative eco-school to serve PR’s western coast. They have been inspirational to their readers and clients, but also to other publishers in the Natural Awakenings family, who have benefited from their guidance, leadership and vision for the magazine. Publishers have created a GoFundMe account to support their efforts to rebuild PR’s holistic health and wellness community at a time when healing services are so desperately needed. Mendez and Sallaberry will be trustees of this fund and will disseminate the proceeds to the people and organizations in PR at their discretion. Donations will help not just one family, but an entire networked family of businesses and organizations that are part of the backbone of PR. “I’m inspired by the ways different publishers are responding to this need in our publishing family,” says Natural Awakenings Publishing Corporation CEO Sharon Bruckman. “This campaign allows us to reach out to our readers, as well, and offer them a way to directly affect the natural health community in Puerto Rico, allowing for continued sustenance even after Puerto Rico cycles out of the news in the weeks and months to come.” For more information and to make a donation, visit GoFundMe.com/ NaturalAwakeningsPRfundraiser. See ad page 47. 6
West Michigan Edition
Pumpkin Valley by Catherine Holman In depicting simpler times, folk artist Catherine Holman portrays the pleasures of everyday life in colorfully detailed, whimsical scenes. She also accompanies each of her fine art paintings with imaginatively written stories about the people and animals that inhabit her gentle world. “As my brush works on the canvas, I dream of quaint villages where I would want to work and live,” remarks Holman. Of Pumpkin Valley, she writes: “Betty’s pumpkins were enormous this year. She’s been dreaming of all the wonderful pies, breads and desserts she’ll be able to make for the county fair. Her neighbor Hank thinks she should enter her pumpkin pie squares that he sampled. He’s willing to try all her new recipes, because Betty’s smile is as pretty as her desserts!” Holman lives in Excelsior Springs, Missouri, a small town not unlike those she captures on canvas. “My paintings remind us of the value of living life at a slower pace, with more time for family and friends,” says Holman. “Today, it seems that everyone thinks that bigger is better, but I still prefer small, cozy cottages and getting to know my neighbors.” View the artist’s portfolio at FineArt America.com/profiles/catherine-holman and visit her blog at CatherineHolman FolkArt.blogspot.com.
Dr. Barnard’s Research on Diabetes Prevention & Treatment via a Plant-Based Diet by Sandy Pukel
ccording to Noodles and rice are the Center for high in carbohydrates, Disease Conso it seemed that carbs trol and Prevention, (which turn to sugar) more than one hunweren’t the issue as was dred million adults in previously thought. the United States are The second discovcurrently living with ery came from looking diabetes or prediabeinside the cell and how tes. People who suffer insulin allows glucose from diabetes are at to get into the muscle an increased risk of cell. When insulin isn’t serious health complifunctioning properly, cations, including heart it’s because there are disease, stroke, vision intramyocellular lipids loss, and amputation (fats within the cell) that of toes, feet or legs, interfere with insulin’s Neal Barnard, MD among other illnesses. ability to work like a Diabetics often rely key and signal glucose on treatment plans that include a “diabecoming in. In his book, Barnard writes: tes diet”, low in sugar and carbohydrates “The inescapable fact is that the problem along with two or three different medicais not carbohydrates (that is, sugar and tions and/or insulin injections. Doctors, starch). The problem is in how the body dietitians and nurses say it’s a one-way processes them. If we can repair your street and never goes away. body’s ability to absorb and use carbo Based on recent extensive research hydrates, not only can you enjoy healthy by himself and his team, Neal Barnard, carbohydrate-rich foods without worry, MD, FACC would disagree. A leader in nu- but diabetes itself ought to improve— trition and research, Barnard is president perhaps even go away.” and founder of the nonprofit Physicians Simply Set Animal Committee for Responsible Medicine and Barnard Medical Center. His book, Dr. Products Aside Neal Barnard’s Program for Reversing Dia In 2003, the National Institutes betes (2008), outlines a completely new of Health—the research branch of dietary approach to preventing, controlling the U.S. government—provided a and even reversing diabetes. It calls for a grant that would fund a new study for low-fat, vegan diet and the results have Barnard and his clinical research team been transformational. at the Physicians Committee for Responsible Medicine. The results of this Beyond Carb Counting study would later be accepted by the A couple of scientific discoveries American Diabetes Association as one turned the idea that diabetes was only approach to addressing this disease. a progressive disease on its head. One If fat is an issue, then what hapobservation looked at cultures around the pens when the diet has no fat in it? The world where diabetes is not an epidemic. study involved 99 people with type 2 Diabetes was rare in many Asian coundiabetes. They were asked to follow a tries, including Japan, China and Thailow-fat vegan diet with no restriction on land as well as in many parts of Africa. the amount of carbohydrates or calo-
ries. Participants were advised to do the following: (1) avoid animal products; (2) keep vegetable oils to a minimum; and (3) favor low-glycemic-index carbohydrates (e.g., rye or pumpernickel bread rather than wheat bread; sweet potatoes rather than white potatoes; oatmeal rather than cold cereals). These participants saw amazing results that baffled many of their doctors. Barnard says the genes for diabetes are suggestions (not dictations). What we put into our bodies are foods that we must be designed to eat—animal fat is not one of them. Humans are naturally herbivores. Barnard offers one piece of evidence for this argument: “Cats and dogs have long canine teeth that allow them to capture and kill prey. Our canines are no longer than our incisors, and that change occurred at least three million years ago.” Americans eat about one million animals per hour, but with the increase in public awareness of the benefits of plant-based lifestyles, we are seeing the numbers change. Through simple diet changes, we are able to live longer, happier and better lives.
Learn During an Educational Vacation
For about a decade now, Barnard has presented on Holistic Holiday at Sea, a Caribbean cruise where education meets vacation. The 10-day voyage to well-being stops at exotic ports of call and offers a full schedule of socials, movement classes and presentations and sessions with leaders in the plantbased movement, from doctors and nutritionists to practitioners in complementary modalities of healing and animal advocates. On the upcoming Holistic Holiday at Sea cruise, February 15 to 25, 2018, Barnard will present the lecture, An Intensive Plant-Based Diet for Diabetes Management. He will highlight how recent research has shown that diabetes can be controlled and even reversed by following a few basic principles and making simple lifestyle adjustments. Neal Barnard, M.D., is author of Food for Life and Power Foods for the Brain. For more information on Holistic Holiday at Sea, see ad page 48.
cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.
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Overtime Hours Linked to Tooth Decay
esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.
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In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.
Onions Healthy for Heart and Kidneys
esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.
Cranberry Prebiotic Promotes Gut Health
esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”
Acupuncture and Herbs Ease Delirium in Patients
Black Cumin Oil Helps Control Asthma
igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.
cientists from the Gifu University Graduate School of Medicine, in Japan, examined the impact of a combination of acupuncture and traditional herbal medicine on the rate of delirium in cardiovascular patients admitted into an intensive care unit. Of the 59 patients studied, 29 were treated with conventional care and 30 were given the same care, plus herbal medicine three times a day and acupuncture once a day. In the treatment group, incidental rates of delirium were 6.6 percent, significantly lower than the 37.9 percent rate found in the control group. This group also required fewer sedative drugs traditionally used to combat aggressive behavior in delirious patients.
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Aerobics Improve Brain Function
News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.
Renewables Hit High Mark in UK
Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.
Glyphosate Toxin Turns Up in Wines
In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7. When nuclear sources are added, the number increased to 72.1 percent. Records for wind power are also being set across Northern Europe.
For glyphosate-related consumer information, search Actions at MomsAcrossAmerica.com.
Artificial Intelligence Helps Locate People and Wildlife
West Michigan Edition
Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.
Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.
Why Whales Leap High
Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.
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Pedestrian Power Smart Street Lights Powered by Footsteps
Birds Die Flying Into Reflective Glass One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.
Get Outside oliveromg/Shutterstock.com
Black Friday Alternative This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls. For helpful ideas, visit rei.com/ opt-outside.
Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery. Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy. This project is a small but important step in that direction.” Las Vegas Mayor Carolyn G. Goodman says, “Through our LEED-certified buildings, solar projects, water reclamation, alternativefueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.” The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the MercedesBenz Superdome, in New Orleans. View an illustrative video at Tinyurl. com/SmartStreetLights.
ecotip How to Properly Discard Cooking Oil
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Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing. The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants. Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911. Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until
the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.
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West Michigan Edition
How to Quiet the Bully in Your Head By Ashley Carter Youngblood, LMSW, LMFT, CADC
ow often do you find yourself getting caught up in a spiral of negative thinking? Shame on me!, I cannot believe I did that!, I look horrible today!. Sound familiar? These thoughts can be persistent. Sometimes we may feel helpless to know what to do about them. We may even wonder if we can change them at all. Please know that hope is possible! We can change our thinking and we can learn to quiet and even eliminate the bully in our head. First Steps The first step to managing that critical voice is recognizing that it is there. So, congratulations! If you are reading this article, you have already taken a step toward improvement! Next, we need to remember that just because we think something does not mean that it is true. We have automatic thoughts all the time, whether they are positive, negative, or neutral. This may sound something like: What a beautiful day!, He is so annoying! or I need to remember to have an apple as a snack today. There is no need to judge these thoughts. Just let them be. Observe them. And know that they do not necessarily represent the truth. For some reason, we humans have this interesting experience that we believe all of our thoughts to be true. If we are nervous that we are going to mess up speaking publicly, we assume we will mess up and get even more nervous about it. If we think someone does not like us, we assume it must be true and filter all interactions with that person through that lens. But, thoughts are not truth. They are just that – thoughts. Therapeutic Steps So, you have a critical thought about yourself and you remind yourself that it is not necessarily true. Good for you.
Here is where the work comes in. The good news is that you have several options. See what works and what does not. And, make up some other approaches, too. • Consider friendship – If you had a best friend who was openly critical with themselves, what would you say to them? Would you agree with the initial critical comment or would you remind them of how awesome they are? Would you be harsh or, instead, offer some gentleness and reassurance that they are doing what they can? Probably the latter, right? So, talk to yourself as you would talk to a friend. Be loving and use The Golden Rule – how would you want to be treated? • Think of the magic 5:1 ratio – Dr. John Gottman, a research-based relationship expert, found that, in order for any relationship (e.g. couples, parentchild, employee-employer) to have a positive outlook, there has to be at least five positive interactions for every one negative interaction. Your relationship with your Self is no different. Every time you notice yourself having a critical thought, come up with five positive things to offset that negativity. What five things are you good at? What are five things you are thankful for? What are five things that make you amazing? • Use positive affirmations - Reframe a bullying thought to a reflection on your journey to self-discovery. This may sound something like Wow! I learned that I am not the best at completing tasks by a deadline. Now I know to plan ahead next time. or I know I did the best that I could. It is not about being dishonest. If you are horrible at basketball, there is no point to affirming that I am the best basketball player on Earth. You will not believe it, anyway. Instead, affirmations are about saying something that
is accurate but something that is also encouraging and future-focused. • Challenge yourself! – If you have a thought and it does not make you feel good about yourself, challenge it! The bully in our head does enough pushing as it is, so push back! For example, if you had to prove the thought you are having is true in a courtroom, where hard evidence is required, could you? How do you really know that you are stupid? How do you really know that you will never find a romantic partner? If the bully in your head is using absolutes like Never or Always, push back to see if those thoughts are actually true or are simply another automatic thought trying to manipulate your emotions. • Just stop! – If all else fails, whenever that bully in your head appears, stop. Maybe say STOP! in your head or even out loud to bring you back to the present moment. The acronym STOPP can be helpful here. It reminds us to: Stop Take a breath Observe - Explore what situation we are reacting to and what we are feeling in our body. Pull back - Ask objectively “Is this fact or opinion?” or “How would someone else see this?” Practice what works Remember Who is Listening John Assaraf says it best: “Be careful what you say to yourself because someone very important is listening…YOU!” Let your mother’s voice ring in your head: “If you don’t have anything nice to say, don’t say anything at all.” Take that advice. Remember, you have a choice to believe your thoughts or not. So, choose wisely. Challenge yourself. Remind yourself of your awesomeness. Be gentle to yourself. And, if worse comes to worse, if you can’t find anything nice to say to yourself, don’t say anything at all. Ashley Carter Youngblood is both a licensed clinical social worker and marriage and family therapist who practices in Kalamazoo. Her specialties include a holistic approach to women’s issues, anxiety/trauma, mindfulness, and couples counseling. Find out much more about her at her website, Kalamazoo-counseling.com
Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist
ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.
Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.
West Michigan Edition
Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.
Naturally Control Blood Sugar
Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy
processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.
Effective Diet Choices
Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”
According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy
Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas
and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.
12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.
Helpful Weight Loss
No Quick Fix
In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the
Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods.
n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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purchase their own units for home for use on a frequent, even daily basis.
PEMF, Cold Laser, and Chiropractic. What do they have in common? By Dr Dan Gleason
hey all add energy to injured or compromised tissue leading to pain relief and healing. When injuries, infections, toxins, and deficiencies occur, cells are weakened and go into a state of dormancy, almost like hibernation. This is similar to what happens to your car when you leave the lights on all night. The battery is dead but in all other ways your car is fine. Now add energy in the form of a jump-start and the car runs fine and is able to maintain its charge. As long as you don’t leave the lights on again, or in the case of your cells you don’t traumatize them again. Most of us have heard of lasers but what is PEMF? PEMF stands for pulsed electromagnetic fields. They mimic the earth’s magnetic fields that all life depends on. For decades NASA has been studying the effect these powerful fields on living organisms. These strong magnetic fields penetrate the body and when used as a therapy they add energy to injured tissues resulting in a healing effect. Some forms of energy like X-rays, hot lasers or ultraviolet from the sun can cause damage. Cold lasers and PEMF machines do not produce heat or cause damage. They add energy to systems that have been depleted. All types of tissues can be helped by these therapies. When stimulated by PEMF
and cold laser: • Connective tissue starts spinning out new strands of collagen • Lymphatic tissue starts draining the swelling • “Pac-man-like” cells start gobbling up the debris • Vascular cells start building new capillaries • Inflammation is reduced • Pain thresholds are returned to normal What is a PEMF session like? The patient lies on a mat or has a set of coils placed on their body. The magnetic energy passes easily through clothing so the patient does not have to disrobe. At the beginning of a session you hear a clicking sound at a high pulse rate but don’t feel anything. You, the patient gets to control the intensity according to your comfort level and how aggressively you want to treat your condition. As you increase the setting the pulse rate slows and you can begin to feel a slight pulsing in the area of your pain. The PEMF penetrates all the way through your body but is only felt in the area where the healing needs to occur. Treatments last 10-20 minutes, are usually done in a series of 6-10 treatments and work best in conjunction with chiropractic evaluation and adjustments. Some people are so enthused about their results that they
How is cold laser different from PEMF? Cold laser is light in the infrared region of the spectrum while PEMF is magnetic energy. Cold lasers vary in strength; some only penetrate a few millimeters. The one used in our office is a class three laser, which penetrates up to 2.5”. The magnetic fields generated by PEMF penetrate all the way through the body. What is a cold laser session like? You sit or lie comfortably while the large robotic head scans a large area of your body. The hand-held unit can treat smaller areas or can be compressed against your skin for deeper penetration. As clothing diffuses laser light, the area being treated is directly exposed. We use a dedicated laser room and gowns are provided to assure privacy. Most people say that they don’t feel anything during the treatment except for an occasional slight tingling. Sessions last from 10-20 minutes and are usually done in a series of 6-10 treatments in conjunction with chiropractic evaluations and adjustments. Over 400,000 people and 4,000 athletes in Europe are using PEMF. It is part of the space program by helping astronauts avoid a magnetic energy deficiency syndrome. It is being used to treat many conditions such as bones that won’t heal, inflammatory skin conditions, arthritis, even depression and anxiety. Cells rely on electrical signals. Each cell is in actuality a battery with thousands of electrical charges being exchanged per second. These allow for minerals and other nutrients to travel into and out of the cells and allow for communication between cells. We can use cold laser, PEMF and Chiropractic adjustments to energize and heal our cells. For more information go to TheGleasonCenter.com or chapter four of the book The Brain’s Way of Healing by Norman Doidge, M.D. The Gleason Center is located at 19084 North Fruitport Road in Spring Lake. See ad page 45.
Try Some Stretches Four Ways to Flex Our Muscles by Marlaina Donato
Autumn is a second spring when every leaf is a flower. ~Albert Camus
West Michigan Edition
Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.
hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”
“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”
Injury Prevention and Recovery
Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and suf-
ficient muscle length,” says Wegman. She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.
For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
Stretching Guide at a Glance
Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.
STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.
PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.
Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.
Benefit: Increases range of motion, decreases muscle tension (spasm)
Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.
Discover the Benefits of Quiet at a Silent Retreat by April Thompson
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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.” Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals,
according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.
What to Expect
Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai,
California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.
Choosing a Retreat
Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruc-
The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback tion without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your
Retreats for All Faiths
circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.
Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com. (RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.
Insight Meditation Society:
etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.
Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by
Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.
Tassajara Zen Mountain Center:
A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.
Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows
Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.
Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits.org/ retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.
Not Your Grandma’s Stuffing Healthy Twists on Old Favorites by Judith Fertig
No person, no place and no thing has any power over us, for ‘we’ are the only thinkers in our mind. When we create peace and harmony and balance in our minds, we will find it in our lives. ~Louise L. Hay
hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.
Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage
with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 22
West Michigan Edition
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in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée.
The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
Healthy Holiday Stuffing Recipes Rocco DiSpirito’s Stuffing 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions. When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes. Transfer mushrooms to the same mixing bowl as the millet.
photo by Stephen Blancett
Yields: 8 servings
Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes. Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms. Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible.
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Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust. Return the cast iron pan to the oven and bake for 13 minutes. Remove from oven and turn the result out onto a serving dish. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.
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Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt.
Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork. While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil. Add the onion and sauté for two to three minutes, until the onion begins to soften.
Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Yields: 8 servings
Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds. Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender. Scatter crumbled tempeh over the cooked rice.
Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt
Cover the pan, then take it off the stove and let it rest for 10 minutes.
Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled
While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.
Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put.
Preheat oven to 375° F.
If made one day ahead, cover and reheat in a 350˚ F oven until heated through.
Cut squashes in half lengthwise, then scoop out the seeds.
Recipe courtesy of Laurie Gauguin, LaurieGauguin.com.
West Michigan Edition
2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped 1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl. Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples. Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples. Bake the apples for 25 minutes or until tender. Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature. Adapted from a recipe in Family Circle Australia.
Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through. Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven.
Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup
Yields: 4 servings
photo by Stephen Blancett
photo by Stephen Blancett
Arrange squash halves on a baking sheet, cut side down.
Stuffed Apples with Fig and Hazelnuts
Add additional salt and pepper if desired.
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Toss with parsley and serve hot. Recipe courtesy of Sonnet Lauberth, InSonnetsKitchen.com/60-healthygluten-free-thanksgiving-recipes.
Bonus Recipe Sugar-Free Cranberry Sauce Yields: 4 Servings
Grain-Free Sage and Pecan Stuffing 1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley
½ lb cranberries 2 Tbsp grated orange zest ¼ cup orange juice 8 packets Monk Fruit in the Raw sweetener Kosher salt and freshly ground pepper
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In a small saucepot, combine the cranberries, orange zest, orange juice, monk fruit, salt and pepper.
Cook over medium heat until the cranberries burst and the mixture becomes thick and dry, about 40 minutes. Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.
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Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn. Remove pecans from the oven and place in a food processor. Coarsely chop and set aside. Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes. Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.
photo by Stephen Blancett
Preheat oven to 250˚ F.
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Did you know that trauma can result in physical symptoms?
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by April Thompson
issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal. A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling. She lives in California’s Marin County and blogs at LissaRankin.com.
What common signs indicate that fear is affecting our health? When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues. When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine. 26
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Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain. The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.
How can we distinguish between true and false fear? True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true. Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong. Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a
dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.
What are some effective ways to defang false fear? Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.
How can we cultivate courage, curiosity and resilience, rather than feed our fears? Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the
story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned. Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic. The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis. Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery.
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Ways to Focus on What Really Matters by Marlaina Donato
Quick decisions are unsafe decisions. ~Sophocles
West Michigan Edition
Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.
Share Good Food “I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.
Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.
Share Life’s Happiness
Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of
Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,
Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.” Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).
Feed Your Soul n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.
Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.
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Books that Kids Will Love Advice for Parents from Award-Winners by Randy Kambic
hile kids may list movies, kids 8 and up about math, science and video games, music downengineering—cultivates positive role loads and other media featur- models via inspirational personal stoing their favorite athlete, actor or music ries. She points out that most of those star as priority holiday gifts, books will depicted were not that well known, and expand their thoughts, curiosity and therefore can be emulated and more dreams by exposing them to a different readily related to. set of role models and aspirations. One of these is Katherine Coleman Reading takes kids away from tech Johnson, a black National Aeronauscreens and expands horizons in ways tics and Space Administration research that can improve their mathematician and physischool grades, maturity cist, portrayed in the recent Holiday gift and overall inquisitivefilm Hidden Figures. Mabooks can inspire rine scientist Eugenie Clark, ness. Many wise-hearted parents are recognizing lifetime readers. known as the “shark lady” the benefits, as children’s for her daring underwater book sales were up 5 percent in the research, and major pioneers in cartog12-month period ending in mid-Octoraphy, archaeology and other fields also ber 2016, according to the American stir inquiring minds. Booksellers Association. Humor, fantasy “I wanted to provide a variety and magic, classics, nonfiction, time of fields, backgrounds and ethnicitravel and participatory activities rank ties,” remarks Lawlor. “They were all among the most popular topics. determined, very smart and persistent, and made strides in opening Award-Winners’ Advice doors for women.” Lawlor’s 2012 “Children can’t be what they can’t see,” children’s book Rachel Carson and says author Laurie Lawlor, of Evanston, Her Book That Changed The World Illinois. Her 2017 book Super Women: describes how Carson’s seminal 1962 Six Scientists that Changed the World— book Silent Spring helped spawn the a nonfiction account designed to excite conservation and pro-environment 30
West Michigan Edition
movement by chronicling the dangers of pollution. Children’s fascination with nature and wildlife can also be met through the Dog and Bear series by Laura Vaccaro Seeger, out of Long Island, New York, and Vermonter Jim Arnosky’s scientifically sound wildlife chronicles (JimArnosky.com). Kelly Barnhill, of Minneapolis, whose latest work is The Girl Who Drank the Moon, characterizes children as quiet, yet highly active when reading. “They are encountering characters and then building, inserting themselves and more information into the stories, making it more relevant to them,” she says. The former middle school language arts teacher advocates parental reading aloud with children. “Make it a daily practice of turning to a separate book from what they may be reading on their own. You’re helping them develop cognitive structure by reinforcing and explaining. It’s a shared lens on life.”
Cultivate Reading 4 Know the child’s interests. “If they
like horses or birds, you’re certain to find great related books,” advises Lawlor.
4 Lead by example. “Seeing you reading or gardening or making things invites them to learn more about what they like,” says Lawlor. 4 Be flexible and share. There’s no clear-cut time to transition from reading aloud to having a child do it on their own. Try taking turns reading a paragraph and then a page with them. “Women tend to read more than men, so get Dad involved, as well,” says Barnhill. 4 Access quantity. “Make many
books available to kids,” advises Barnhill. “They’ll enjoy having a choice.” Thrift stores are stocked with heavily discounted used books.
4 Empower them. The interactive, hands-on format of Ellen Sabin’s new The Imagine It Book allows children to “dive in and see how they can make an impact, be innovative, play, fail and then succeed,” says Sabin. “Make them feel like they are ‘driving the bus.’” Welcoming diversity and providing a safe and reassuring community
Books Expand Kids’ Horizons
aunched in April, Reading Without Walls (ReadingWithoutWalls.com) is a national initiative celebrating and encouraging reading, diversity and appreciation for those unlike ourselves. “We feel that this will change lives,” says Shaina Birkhead, strategic partnerships director with the Children’s Book Council, one of the program’s partner organizations. Under the program umbrella, libraries, bookshops, teachers, community youth groups and parents can host “challenge” events. An online guide includes tips on setting up displays and props; fun crafts and drawing activities; how to talk about reading; writing and design contests, word games and puzzles; and bookmark prizes. “Reading opens up minds and hearts to new people, places and things,” says Gene Luen Yang, a national ambassador of the program and author of the youthful tale American Born Chinese.
space for both confident and vulnerable youngsters, the American Library Association (ala.org) provides libraries with positive, unifying resources for children and families. They include a Storytime for Social Justice Kit; booklist for Hope and Inspiration storytime events; resource list on Talking to Kids about Racism and Justice for parents, caregivers and educators; and curated media list on immigration. The Barnes & Noble bookseller groups selected children’s books— including classics such as Dr. Seuss titles, poetry, nature, sports, history and science—in five age categories from newborn through teenage years. “It’s an amazing era for children’s books,” assesses Barnhill. “The success of the Harry Potter series reminded people that kids like real stories. There’s been a boom in creativity, vigor and technical skills in story construction.”
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t’s an uncertain time for home-based geothermal heating and cooling, which has been increasing for years. The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30 percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by New York Republican Congressman Tom Reed. While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface. Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.
How It Works
Where to Learn More
The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house. Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity— to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planetfriendly geothermal energy emits no pollution and reduces the need for fossil fuels.
Geothermal Energy Association 202-454-5261, Geo-Energy.org Geothermal Exchange Organization, 888-255-4436, GeoExchange.org Geothermal HVAC, by Jay Egg and Brian Clark Howard
Return on Investment While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20-year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and co-author of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.” According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork. Renewable energy often makes sense without subsidies. Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years. Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility.
Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.
Added Benefits “You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits. As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration, Carefully evaluating options allows homeowners and commercial landlords to make an informed decision about tapping into Earth’s free energy. Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.
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Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.
Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.
Itchy, Irritated Paws Solution: Footbaths. About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants
West Michigan Edition
from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.
Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch.
any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.
During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.
Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.
Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup
of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.
Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage
swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com).
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cting with human decency—in every situation and interaction—is another way to connect to human capabilities hidden in plain sight. In news and TV stories about those who did something heroic, they usually say that they were just doing their job or they did what anyone else would have done in the same situation. None of them did it for recognition or to receive a plaque; they did it because it was the right thing to do. It was, in their minds, what any decent human being would do. We have met two types of people who say “I’m just doing my job”: those who use it as an excuse to do nothing to help others and those who use it to downplay credit for heroism. There is a third type of person who uses the phrase: an individual who ordinarily and routinely acts with kindness, civility, and respect in normal daily life. Albert Camus’s main character in The Plague, Bernard Rieux, illustrates the point that you don’t have to perform heroic acts like saving lives; you just have to “do your job” with common decency—meaning civility and respect. Rieux reflects: I know now that man is capable of great deeds. But if he isn’t capable of great emotion, well, he leaves me cold... However, there’s one thing I must tell you: there’s no question of heroism in all of this. It’s a matter of common decency. That’s an idea which may make some people smile, but the only means of fighting a plague is—common decency. Rieux’s words point to the idea that basic common decency is all that is needed to overcome and even avoid problems in every aspect of society. It’s acting in ways that prioritize kindness, courtesy, and respect for each person you encounter. You befriend and never belittle. Common decency is about honoring and respecting the human dignity of every individual. I call this way of everyday thinking and acting Rieux’s Routine. Following Rieux’s Routine is the middle way between the excuser and the unsung hero; it’s something that each of us can follow without ignoring (the excuser) or risking (the hero) anything. It’s about acting on our common belief in basic decency. Recent national surveys on civility show that 95 percent of us believe in common decency, but are concerned about its decline in our political, communal, and personal lives. At the beginning of 2016, 70 percent of Americans polled said that incivility in their country has reached “crisis levels, up from 65 percent in 2014.” The “crisis” begins and ends within each one of us—meaning that if we each choose to act with civility, we can avert problems that eventually create crises. From The Compassionate Achiever: How Helping Others Fuels Success by Christopher L. Kukk, Ph.D. Copyright ©2017 by Christopher L. Kukk, Ph.D., published by HarperOne, an imprint of HarperCollins Publishers.
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BVI School of Ayurveda Accepting Applications: Ayurvedic Consultant Certificate Program—Webinar and On-Site Courses, one weekend a month. State Licensed. NAMA Member. The Sambodh Society, Inc. 6363 N. 24th St., Kalamazoo. Info and Catalog: AyurvedaMichigan.org or 269-381-4946. Complementary Consultation—A consultation is a conversation, not an examination and certainly not a high-pressure sales pitch. After all, we aren’t the right office for everyone, so doesn’t it make sense to discover that before you begin a relationship with our practice? Brain and Body Chiropractic, 833 E 16th St, Ste 175, Holland. Info & Appointments: 616-202-6368. Total Control Classes—Improve your core, posture and bladder control with Total Control, a unique, medically based pelvic health program for women of all ages and fitness levels. The class focuses on core and pelvic floor strength and awareness and includes education on pelvic and bladder health. New classes begin in early October: 6pm Mondays, Oct 2-Nov 13; 1pm Wednesdays, Oct 4-Nov 15; 10 am Thursdays, Oct 5-Nov 16. $49 for seven-week class; scholarships available. Mercy Health Bladder Clinic, Lakes Village, 6401 Prairie St, Norton Shores. Call 231-727-7944 to register or for information.
WEDNESDAY NOVEMBER 1
Say No To Stress with Heartmath® discovery session— 6:30-7:30pm. Discover simple techniques to apply anytime to self-regulate your body’s response to stress and build long term personal resilience with HeartMath®, the only scientificallyvalidated system of stress intervention techniques and objective bio-feedback that dramatically boosts the health and performance of individuals. $10. International Wellness Partners, 14998 Cleveland St Ste C, Spring Lake. Info: Contact@EvanBernache. com or 616-795-8210.
Health Solutions Seminar—7pm. Vitality Healthcare is offering a Health Solutions Seminar with Dr. Steven Osterhout DC, CCN. In this presentation, participants will learn how to prevent chronic diseases, decrease stress, and avoid common foods that destroy health. The class also discusses how to ensure optimal health and healing, while getting fit and maintaining a healthy weight. Free. 5717 Oakland Drive, Portage. Sign up: (269) 323-4473.
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
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Visit NaturalWestMichigan.com for guidelines and to submit entries. All Calendar events must be submitted online by the 15th of the month prior to publication. sit on, and to not eat a big meal one hour before class. Donation based. Academy of Alternative Healing Arts, 3790 28th St SW Ste B, Grandville. Info: AOAHA.com or 616-419-6924. Holistic Health & Mastering Subtle Energies Meet-up Group— 9am-12pm. Pam Kammermeier will lead discussions on emotional intelligence, conscious nutrition, law of attraction, and two topics to be announced nearer the date. The Remedy House, 5150 Northland Dr, Grand Rapids. Sign up through Meet-Up. EcoTrek Fitness Outdoor Workout— 8:309:45am. Carol Reens will lead a workout including flexibility, strength training, and cardio for all fitness levels. $10. Sheridan Park, 17000 N. 64th Ave, Coopersville. Info: EcoTrekFitness.com or SignUp@EcoTrekFitness.com Spiritual Intuitive Class—10-12pm. This class is taught by Marianne Huff and discusses how to develop the inner GPS system (intuition). Participants will learn how to better navigate the external world by looking inward to find answers and guidance. The class will also cover the tools that will assist you in obtaining guidance. $20. Spirit Space, 3493 Blue Star Highway, Saugatuck. More details: MarianneHuff@sbcglobal.net.
SUNDAY NOVEMBER 5
EcoTrek Fitness Outdoor Workout— 6-7:15pm. Melissa Feldt will lead a workout including flexibility, strength training, and cardio for all fitness levels. $10. Hudsonville Nature Preserve, 2700 New Holland St, Hudsonville. Info: EcoTrekFitness.com or SignUp@EcoTrekFitness.com SOULCOLLAGE® WORKSHOP—1 - 3:30pm. Explore aspects of your soul through creating collage cards. The workshop features a chance to reflect through images, to create two collage cards, and to supportive share. All supplies and instructions provided. $35. The Remedy House, 5150 Northland Dr NE, Grand Rapids. Pre-register is required. Contact Ruth Zwald: email@example.com
WEDNESDAY NOVEMBER 8
THURSDAY NOVEMBER 2
SATURDAY NOVEMBER 4
EcoTrek Fitness Outdoor Workout— 6-7:15pm. Join Eastern Muskegon County Series Leader Lisa Vandonkelaar for a 75-minute outdoor workout which includes cardio, strength training, and flexibility for all fitness levels. $10. Overflow parking lot of Thatcher Park, 3567 Main St., Ravenna. Details: EcoTrekFitness.com.
THURSDAY NOVEMBER 9
Rest, Relax & Restore Cooling Restorative— 7-9pm. In this 2-hour cooling yoga and restorative practice, participants will experience yoga practices to help reduce tension in the muscles, breathing practices to help calm the mind, and a restorative meditation practice to soothe emotions. $20. Blue Horizons Wellness, 1991 Lakeshore Dr, Muskegon (in the Lakeside Shopping District). Info: 231-755-7771.
SATURDAY NOVEMBER 11
Spiritual Intuitive Class— 10-12pm. This class is taught by Marianne Huff and discusses how to develop the inner GPS system (intuition). Participants will learn how to better navigate the external world by looking inward to find answers and guidance. The class will also cover the tools that will assist you in obtaining guidance. $20. Spirit Space, 3493 Blue Star Highway, Saugatuck. More details: MarianneHuff@sbcglobal.net.
SUNDAY NOVEMBER 12
Eckankar—10-11am. “Service to All Life,” is the theme for the ECK Light and Sound Service, the second Sunday each month. Free. Dominican Center at Marywood, Room 4, 2025 E Fulton, Grand Rapids. Info: ECK-MI.org, 756debokeefe@gmail. com, 269-370-7170.
MONDAY NOVEMBER 13
Grand Opening Celebration Blue Horizons Wellness—Nov 13-16. Mon-Fri 3-9pm. Thurs 3-7pm. Grand Opening Celebration with free yoga, henna tattoos and more offered Mon to Wed. Ribbon Cutting at 4:30pm on Thursday. Come for good conversation and refreshments. Free. 1991 Lakeshore Drive, Muskegon. Info: BlueHorizonsWellness. com, 231-755-7771. Reiki Share— 6-8pm. Come check out what Reiki is all about and have a mini session done. Open to those that know Reiki, and those that don’t. Donations welcome. The Remedy House, 5150 Northland Dr, Grand Rapids. Details and register: 616-443-4225.
TUESDAY NOVEMBER 14
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
WEDNESDAY NOVEMBER 15
Say No to Stress with Heartmath®—6:30-8pm. This class teaches simple techniques to apply anytime to help self-regulate the body’s response to stress and build long term personal resilience
with HeartMath®, the only scientifically-validated system of stress intervention techniques and biofeedback (Heart Rate) that boosts the health and performance of individuals. $49. International Wellness Partners, 14998 Cleveland St Ste. C, Spring Lake. Info:Contact@EvanBernache.com or 616-795-8210.
Spiritual Intuitive Class— 10-12pm. This class is taught by Marianne Huff and discusses how to develop the inner GPS system (intuition). Participants will learn how to better navigate the external world by looking inward to find answers and guidance. The class will also cover the tools that will assist you in obtaining guidance. $20. 3493 Blue Star Highway, Saugatuck. Info: MarianneHuff@sbcglobal.net.
THURSDAY NOVEMBER 16
Inspire Event!—Religious Tolerance. 10am-1pm. Everyone is invited to this collaborative community event. Brunch/lunch served. Registration not required. Momentum Center, 714 Columbus, Grand Haven. Info: 616-502-2078 or Barbara@ ExtendedGrace.org
Love On Your Baby Belly—6-8:30pm. Join Grand Rapids Natural Health for a night dedicated to showing your baby belly some love! This event is for moms-to-be looking for a fun night out to celebrate their bumps and be proactive in their self-care so they can be their best self during this exciting time. Free, Belly Facial $10. 638 Fulton West Ste. B, Grand Rapids. Info: Registration required: 616264-6556 or GRNaturalHealth.com Health Solutions Seminar— 7pm. Vitality Healthcare is offering a Health Solutions Seminar with Dr. Steven Osterhout DC, CCN. In this presentation, participants will learn how to prevent chronic diseases, decrease stress, and avoid common foods that destroy health. The class also discusses how to ensure optimal health and healing, while getting fit and maintaining a healthy weight. Free. Vitality Healthcare, 5717 Oakland Drive, Portage. Sign up: (269) 323-4473.
FRIDAY NOVEMBER 17
Meditation Yoga Retreat—Nov 17-19. 4-7pm. Join Yogi Nitin Kumar Gill in “Caring for the Soul” Meditation Yoga Retreat. Enjoy a Tridosha Balancing Meal specially prepared by Yogi Nitin and served to retreat participants, Sunday 6-7pm. The Sambodh Center for Human Excellence, 6363 N. 24th Street, Kalamazoo. Info: AyurvedaMichigan.org. Ladies Night IN— 6-10pm. Participants will start with a relaxing all-levels Vinyasa Flow Class (yoga class begins at 6:30 pm) and then enjoy a Henna tattoo, a relaxing 10 min. massage, and/or a tarot card reading. Attendees can enjoy light appetizers with beverages from The Copper Vine while leisurely shopping and enjoying time with friends. Also, class pass deals and sales on items. $55 no tarot card reading or $60 tarot card reading. 5570 Wilson Ave, Ste. M, Grandville. Info or register: PeaceLabYoga. com or 616-340-7335. Narcan Training and Distribution—11am-2pm. Every Third Friday. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111 or Office@ExtendedGrace.org
FRIDAY-SUNDAY NOVEMBER 17-19
Caring for the Soul: Meditation Yoga Retreat— 4-7pm. Join Yogi Nitin Kumar Gill in Caring for the Soul. Enjoy an Tridosha Balancing Meal specially prepared by Yogi Nitin and served to retreat participants, Sunday a 6-7pm. The Sambodh Society, Inc, 6363 N. 24th Street, Kalamazoo. Info: Ayurveda. Michigan.org for retreat details.
SATURDAY NOVEMBER 18
Reiki I & II class— 9am-5pm. Introduction to Reiki class includes, becoming attuned to the universal energy, learning how to give treatment to self and others, and meeting your Reiki guide. $250 ($50 deposit due at registration). The Remedy House, 5150 Northland Dr, Grand Rapids. Info: call 616-443-4225.
MONDAY NOVEMBER 20
Fat Bombs and the Ketogenic Diet—6-8pm. Come experience Fat Bombs and gain a greater understanding of the popular ketogenic diet that can help strengthen muscle, reduce brain fog, improve memory, and increase sustainable energy. The Remedy House, 5150 Northland Dr., Grand Rapids. Register by Nov 17. Info: 616-443-4225.
MONDAY NOVEMBER 20
A Support Group: For Parents, Guardians and Caregivers of Teenagers and Pre-Teens—78:30pm. Every 3rd Monday. Facilitated by Nicki Kubec, LMSW. Sorting out the signals of mental illness addictions and typical teen behavior. Momentum Center, 714 Columbus Ave, Grand Haven. Info: 616-414-9111 or Office@ExtendedGrace.org
Coming Next Month Uplifting Humanity Plus: Holidays December articles include: Uplifting Your Family New Year Inspirations Tips for a Peaceful and Happy Holiday and so much more!
TUESDAY NOVEMBER 28
Time to Heal Your Gut—6:30pm. Gut health is top priority. All are welcome to stop in for guidance on their journey. $15 single, $25 couple, $5 Tonya’s current clients.169 Marcell Dr. NE, Rockford. Sign up at Vital Nutrition or call 616-433-9333. More details: Tonya@TonyaHolcomb.com.
WEDNESDAY NOVEMBER 22
EcoTrek Fitness Outdoor Workout—6-7:15pm. Lisa VanDonkelaar will lead this night-before Thanksgiving. The workout includes flexibility, strength training, and cardio for all fitness levels. $10. Sheridan Park, 17000 N. 64th Ave, Coopersville. Info: EcoTrekFitness.com or SignUp@EcoTrekFitness.com
TUESDAY NOVEMBER 28
Family Support Group—7-8pm. 4th Tuesday of every month. For family members, caregivers and loved ones of individuals with mental illness. Free. Momentum Center, 714 Columbus, Grand Haven. Info: Tom Dooley TfDooley@gmail.com, 616-5022078, Barbara Lee Barbara@ExtendedGrace.org
THURSDAY NOVEMBER 30
Health Solutions Seminar—7pm. Vitality Healthcare is offering a Health Solutions Seminar with Dr. Steven Osterhout DC, CCN. In this presentation, participants will learn how to prevent chronic diseases, decrease stress, and avoid common foods that destroy health. The class also discusses how to ensure optimal health and healing, while getting fit and maintaining a healthy weight. Free. Vitality Healthcare, 5717 Oakland Drive, Portage. Sign up: (269) 323-4473.
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ongoingevents Note: Visit NaturalWestMichigan.com for guidelines and to submit entries. Events must be re-submitted each month by the 15th of the month. Events subject to change, please call ahead.
Sunday Meditation-Self Realization Fellowship— 10-11am. 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.firstname.lastname@example.org, GRSRF.org Sunday Worship and Youth Services—10:30am. A warm and inviting New Thought Spiritual Community, inclusive and accepting of all, honoring diversity, for those seeking spiritual truth. Unity of Grand Rapids, 1711 Walker Ave. NW, Grand Rapids. Info: UnityGRoffice@gmail.com or 616-453-9909. Celebration Services—10:30am. Join us each Sunday for our Sunday Celebration Service. Unity is a positive, peaceful path for spiritual living. We offer spiritual teachings and programs that empower a life of meaning, purpose, and abundance in all good things. We seek to discover the “universal” spiritual truths that apply to all religions. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: office@Unitycsg.org or 616-682-7812. Hot Yoga—5-6:15pm. Sweat with this active, energetic, athletic style of yoga with traditional poses in a hot room. Not recommended for people with heart or lung conditions or those not engaged in regular exercise. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info:HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com Spirit Space Sunday Worship—10:30am. An interfaith, non-denominational gathering place for worship and spiritual enrichment. Join for inspiring messages called Reasoning’s. Spirit Space, 3493 Blue Star Hwy, Saugatuck. Info: 616-836-1555 or Spirit-Space.org Sunday Series—6pm. Explore spirituality, universal truths, self-mastery and balanced, positive, loving and joyful living with The Coptic Center and their ongoing offering of enlightening ministers, teachers and guest presenters. Love offering. 0-381 Lake Michigan Dr, Grand Rapids. Info: TheCopticCenter.org
Monday A practice of A Course in Miracles—7-8:30pm. Learn miracle-mindedness. Got joy? This is how to have it. Hint: You already do. All are welcome. Free. Fountain Street Church, 24 Fountain St. NE, Grand Rapids. 616-458-5095.
Tuesday OPEN FOR PRAYER—11am-1pm. Through November the doors of St. Paul’s Episcopal Church, on the corner of Third & Clay, across from Hackley
West Michigan Edition
Park in downtown Muskegon, will be open to all. In these uncertain & troubling times bring your thankful hearts, your pain, your hopes & prayers to a place of peace and love. Whatever your need or your creed you are welcome. LOOK FOR THE BANNER! 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: GregSupa@gmail.com Qigong/Tai Chi Easy—9-10am. Practice some simple, age old exercises done in short synergistic sequences. Explore how small definitive movements, synchronized with breathing, restore the flow of Chi(energy) throughout our bodies while unblocking areas of stress and dis-ease. Tom Ter Haar, a cetified Tai Chi Easy Practice Leader will lead the class. Bodhi Tree Yoga & Wellness Studio, 208 W 18th Street, Holland. Info: call 616-3927580 or info@miBodhiTree.com. Beginning Yoga & Meditation—9:30-10:45am. This class will introduce you to basic postures, breathing techniques, and mindfulness with an emphasis on building body awareness. Gentle yet relaxing in nature, you will leave feeling relaxed, rejuvenated and having a greater sense of health and well-being. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info: visit us at HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com A Course in Miracles—6:30-8:30pm. A Course in Miracles is a complete self-study spiritual thought system. It teaches that the way to universal peace is by undoing guilt through forgiving others. The Course focuses on the healing of relationships and making them holy. It expresses a non-sectarian, non-denominational spirituality. Offering. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: www.Unitycsg.org, email@example.com, 616-682-7812. Tibetan Buddhist Meditation/Study Group— 7:15-8:15pm. Tibetan Buddhist meditation/study group. All welcome. Free. Western Michigan Jewel Heart, 1919 Stearns Ave, Kalamazoo. Info: 734-368-870,JewelHeart.org A Course in Miracles—6:30 - 8:00pm. A Course in Miracles is a complete self-study spiritual thought system. It teaches that the way to universal peace is by undoing guilt through forgiving others. The Course focuses on the healing of relationships and making them holy. It expresses a non-sectarian, non-denominational spirituality. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: Unitycsg.org, 616-681-7812. Gentle Hatha Yoga—7:45-9am & 9:15-10:30am. With Mitch Coleman. Drop-ins welcome. White River Yoga Studio, 8724 Ferry St, Montague. Info: 231-740-6662 or WhiteRiverYoga.com
Faith & Yoga—4-5:30pm. This is a very gentle class geared toward developing and maintaining balance and includes very gentle movement to build balance and strength. As always, class will be concluded with a 20 – 30-minute guided restoration/meditation. Free, donations Accepted. Calvin Church, 973 W Norton Ave, Muskegon. Info: 231-755-7771.
Wednesday Buddha’s 4 Noble Truths—7-8:30pm. A 7 week course every Wednesday beginning Oct 4 – Nov 15. Based on the teaching ‘The Four Noble Truths’ by Gelek Rimpoche. Discover how Buddha’s first instructions can help in our lives today $60.00 includes textbook. People’s Church, 1758 N. Tenth St, Kalamazoo. Info: 734-368-8701or GregSupa@ gmail.com Yoga for Veterans—5:30-7pm. Active Duty, Fire, Police and other first Responders and their Families are welcome to attend this class that mixes movement with relaxing guided meditation. Participants will enjoy about 50 minutes of asana practice followed by guided relaxation and/or meditation. Yoga and meditation support the well-being of service members. The class teachers are part of the Warrior at Ease Network. Free, donations accepted. Blue Horizon Wellness, 1991 Lakeshore Dr, Muskegon. Info: 231-755-7771 The Law of Attraction Speaking Club—6:30-8pm. Looking to Charter as a Toastmaster Club. Do you want to become a confident public speaker and strong leader? We provide a supportive and positive learning experience in which members are empowered to develop communication and leadership skills, resulting in greater self-confidence and personal growth environment that allows you to achieve your goals at your own pace. Toastmaster Dues. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info:office@ Unitycsg.org, 616-682-7812. 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: Unitycsg.org. 616-682-7812. $20 off BioMeridian Assessments—Food allergies, environmental allergies, organ function and real food menus and shopping lists for families that are healthy and kid-approved. Grand Rapids. 616365-9176. IntegrativeNutritionalTherapies.com. Meditation—6-7pm. Join together for meditation that begins and ends with live, native flute music. Attend the full hour or any portion of the meeting. Spirit Space, 3493 Blue Star Hwy, Saugatuck. Info: 616-836-1555 or Spirit-Space.org.
Thursday Praise Drumming—6:30-7:30pm. Praise Drumming is a High Intensity, full body workout which involves drumsticks, yoga balls and fun to Contemporary Christian Praise Music. The class is led by Susan Bosovich. Donation. Cornerstone Church South Wyoming Campus, 2730 56th St SW, Wyoming. Info: 616-340-9822.
OPEN FOR PRAYER—11am-1pm. Through November the doors of St. Paul’s Episcopal Church, on the corner of Third & Clay, across from Hackley Park in downtown Muskegon, will be open to all. In these uncertain & troubling times bring your thankful hearts, your pain, your hopes & prayers to a place of peace and love. Whatever your need or your creed you are welcome. LOOK FOR THE BANNER! Emotions Anonymous—12-1pm. Momentum Center, 714 Columbus, Grand Haven. Info: Office@ ExtendedGrace.org or 616-414-9111. Weight Loss Challenge Triple Play—6:30pm. Thursdays starting 9/14/17. Join NOW our fall Weight Loss Challenge triple Play- 12 weeks combining Cardio Drumming fitness, Nutrition class & Faith lesson. $$ paid to top 4 losers!!! $35. Nutrition-NMore, Location of event: Cornerstone Church South, 2730 56th St SW, Wyoming. Info: 616-340-9822 or CoachBosovich@gmail.com for details. Meditation Class—6:30-7:30pm. Learn a variety of meditation techniques in this drop-in class. We will take turns teaching a different technique each week and provide practice time afterward. Come when you can, as each class is independent. No experience necessary. Thursday Nights for one hour. Love offering. Unity Center for Spiritual Growth, 6025 Ada Dr SE, Ada. Info: Contact the office at 616-682-7812 or office@Unitycsg.org.
Friday Cardio Drumming—5:45-6:45pm. Cardio Drumming is a high intensity, full body workout which combines fitness and fun to contemporary music using drumsticks and yoga balls. Class is led by Coach Susan Bosovich. $6. 5394 Division SE, Kentwood. Info: 616-340-9822.
Saturday Spiritual Intuitive Class Series – Taught by Marianne Huff—10am-12pm. Saturdays Oct 14 - Nov 18. Are you seeking to develop your inner GPS system (your intuition)? Come and learn how to better navigate the external world by looking inward to find answers and the guidance that you are seeking? This is a six week class, come to one or all. $20/session. Spirit Space, 3493 Blue Star Highway, Saugatuck. Info Contact MarianneHuff@sbcglobal.net. Hot Yoga—7:30-8:45am. Sweat with this active, energetic, athletic style of yoga with traditional poses in a hot room. Not recommended for people with heart or lung conditions or those not engaged in regular exercise. $12 drop-in. Hearts Journey Wellness Center, 6189 Lake Michigan Dr, Allendale. Info:HeartsJourneyWellness.com or info@ HeartsJourneyWellness.com Gentle Hatha Yoga—9:15-10:15am & 11-12:15am. With Mitch Coleman. Drop-ins welcome. White River Yoga Studio, 8724 Ferry St, Montague. 231740-6662. Info: WhiteRiverYoga.com Sweetwater Local Foods Market—9am-1pm. A double-up bucks and bridge card market. Hackley Health at the Lakes building on Harvey St. Located inside during inclement weather. Muskegon. 231-861-2234.
Friday, Dec. 1
EcoTrek Full Moon Fitness Workout—89:15pm. Cari Draft will lead a workout including flexibility, strength training, and cardio for all fitness levels. Participants should bring a flashlight. $5. Grand Haven Park (across from Lake Forest Cemetery), 1313 Lake Ave, Grand Haven.
savethedate Saturday, Dec. 2
Holiday Tree Lighting—5:30pm. Start the Holiday Season by visiting Washington Square Holland for our annual Tree Lighting Ceremony. Lots of fun activities, view our Charlie Brown Christmas Windows, play and enter to win a big gift Basket and lots more. Bodhi Tree and Wellness Studio, 208 W 18th St, Holland. Info: firstname.lastname@example.org
savethedate Sunday, Dec. 3
Meditation for Relaxation—3-3:45. With the Holidays approaching it would be good if we could have a stocking full of relaxation exercises. This class will be stuffing you stocking with just that. Class is being taught by Sherry Petro-Surdel $10.00 Class will be at Bodhi Tree and Wellness Studio, 208 W 18th Street, Holland. Info:The SpiritSpace@gmail. com or 616-886-2716.
Fee for classifieds is $1 per word per month. To place listing, email content to Publisher@NaturalWestMichigan. com. Deadline is the 15th of the month. FOR SALE Health Practitioner Closing Practice – For sale books & class workbooks, Massage table, Craniosacral therapy, Aromatherapy, Lymphatic drainage, Kinesiology, E.F.T., Acupuncture, Blood types. Contact Gloriaebc@ sbcglobal.net, Newaygo.
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 email@example.com
savethedate Sunday, Dec. 10
Customer Appreciation 3rd Anniversary Party—2-4pm. Come join us and help celebrate our 3rd anniversary. Fun, Food, & Family Wellness. The Remedy House, 5150 Northland Dr, Grand Rapids. Info: 616-443-4225.
Reading is to the
Thursday, Dec. 14
Health Solutions Seminar with Dr. Steven Osterhout DC, CCN—7 pm. In this presentation you will learn to: Prevent chronic diseases, Decrease stress, Avoid common foods that actually destroy your health, Ensure optimal health and healing, Easily get fit and maintain a healthy weight. Free. Vitality Healthcare, 5717 Oakland Drive, Portage. Info: Call (269) 323-4473 to RSVP today!
mind what exercise is to the body.
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West Michigan Edition
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EMF RADIATION PROTECTION
...connecting you to the leaders in natural health and green living in West Michigan. To find out how you can be included in The Natural Directory, log-on to NaturalWestMichigan.com/advertising.
ACUPUNCTURE GRAND WELLNESS
Vikki Nestico, R.Ac. Located at Renewal Skin Spa 6080 28th St. SE, Grand Rapids 616-940-1177 • GrandWellness.net Grand Wellness uses the wisdom of traditional Chinese medicine to provide holistic healing and natural pain relief. Call to schedule a free consultation to discuss how acupuncture may be an effective treatment for you. See ad, page 31.
ASTROLOGY KAREN S. KLEMP MA.
Astrology/Numerology 220 Savidge, Spring Lake 616-916-0121 KlempK@yahoo.com KAREN220.com Over 20 year ’s experience. Readings available in her office, by skype or by phone. Also available for lectures at solstice gatherings. Make an appointment by phone, on the website or stop in and visit Thurs through Sat 11am–5pm.
BODYWORK BLACK TORTOISE QIGONG, LLC
Sally Austin 233 Fulton E, Suite 114B Grand Rapids 616-293-5768 – BlackTortoiseQigong.com BlackTortoiseQigong@gmail.com A practice of gentle dynamic movements that can be done lying, sitting or standing, built for you to use daily and promote your health and well-being. Promotes empowerment, wellness, spirit connection, awareness, confidence.
BUILDING/CONSTRUCTION WOOD & SAW
Andrew Gielczyk Licensed Builder 616-834-2480 • WoodAndSaw.com Wood & Saw is focused on creating a sustainable high quality of life for our clients. Building simple, costeffective, energy-efficient, toxic-free homes and remodels that achieve the healthiest possible indoor air quality. See ad, page 31.
CHIROPRACTIC CARE DYNAMIC FAMILY CHIROPRACTIC Dr. Ronda VanderWall 4072 Chicago Drive, Grandville 616-531-6050 • DynamicChiro.com
Family owned and operated in the heart of downtown Grandville, Dynamic Family Chiropractic focuses on lifestyle improvements through living a maximized life. A safe and natural approach to health through the combination of exercise, nutrition, detoxification and chiropractic care.
THE GLEASON CENTER
Dr. Dan Gleason 19084 North Fruitport Road Spring Lake, MI 49456 TheGleasonCenter.com 616-846-5410 An alternative, holistic approach combining chiropractic and kinesiology as well as the latest in metabolic and hormone testing. Using a variety of techniques, we work with our patients to determine the scope and duration of care that’s right for each individual.
COFFEE SHOP / FAIR TRADE JUST GOODS GIFTS AND CAFE’ 714 Columbus, Grand Haven 616-414-9111 firstname.lastname@example.org www.extendedgrace.org
Just Goods Gifts and Cafe’ is located within the Momentum Center for Social Engagement. Fair trade and social cause merchandise. Local baked goods and beverages. Open 9am to 6pm M-F and 10am to 2pm Sat. A creative space for community integration and the end of stigma. See ad, page 32.
COLON HYDROTHERAPY HARMONY ’N HEALTH
Mary De Lange, CCT, LMT 1003 Maryland Ave, N.E., Grand Rapids 616-456-5033 • HarmonyNHealth.net Certified therapist since 1991 offering colon therapy in a sterile and professional environment. Using a holistic approach, colonics relieve constipation, diarrhea, gas, bloating, poor digestion, back pain, body odor and more. See ad, page 16.
PROTXS EMF SHIELDS & H2O DROPS Clara Vanderzouwen email@example.com PROTXS.com/?AFMC=22 616-481-8587
PROTXS contains a proprietary blend of natural products that efficiently reflect, absorb and mitigate the harmful biological and technological impacts of invisible RF/EMF/ Wi-Fi radiation. Living Healthy in a Wireless World. “All who touch Protxs will be blessed” Dr. Mike Halliday.
ENERGY HEALING TONYA NICHOLS, RPH
Certified Energy Medicine Practitioner 332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOLakeview.com THCOLakeview.com Do you feel like you have no energy? Do you feel disconnected and out of balance? Let Tonya help you find your center again. Combining Emotional Clearing with Full Spectrum Healing, Tonya helps her clients to remove emotional, mental, and energetic blocks that are keeping her clients stuck and preventing them from reaching their full potential for a healthy, happy, and meaningful life. See ad page 33.
ESSENTIAL OILS BE YOUNG ESSENTIAL OILS
Clara Vanderzouwen • 616-481-8587 BeYoungth.com/partners/claravz Independent Sharing partner firstname.lastname@example.org Be Young Essential Oils are exclusive E.O.B.B.D. guaranteed 100% pure & safe for your entire family and pets! Wondering what to use? Just call or email me, I’m here to educate you!
MOONDROP HERBALS, LLC
Cottage of Natural Elements 351 Cummings, NW Grand Rapids 616-735-1285 • MoondropHerbals.com Your local source for all things natural and botanical. Essential oils, bulk herbs, tea, hand-crafted bath & body products, raw ingredients, containers, local artwork, unique gifts. Practitioner discounts. Space rental and artisan consignment. See ad, page 37.
YOUNG LIVING ESSENTIAL OILS Marilyn York Independent Distributor # 489656 877-436-2299 myYL.com/naturalhealth4u
Essential Oils – Revered for thousands of years for their naturally-enhancing support of body, mind, and spirit. Become a Young Living Essential Oils Member/Customer, and/or an Independent Distributor. See ad, page 37.
HAKOMI THERAPY KEN PORTER CST, CHT 3355 Eagle Park Dr. NE Ste. 107, Grand Rapids 616-262-3848 BodyAndSoulGR.com
Hakomi Therapy can truly change your life. It’s a mindfulnessbased, experiential therapy for transforming the unconscious patterns that keep you from the love, joy, and fulfillment you deserve. Offered with exquisite care and attentiveness.
HEALING SERVICES THE REMEDY HOUSE
Jodi Jenks Natural Health Practitioner, Reiki Master 616-443-4225 TheRemedyHouse.org Certified in bodywork, lymphatic drainage, raindrop therapy, CranioSacral, reflexology, iridology, natural health consultations including a zyto bio-communication scan. Emotional clearing with essential oils and energy work, reiki, Energy Touch. See ad, page 12.
HEALTH / WELLNESS CENTER THE HEALING CENTER
332 S Lincoln Ave, Lakeview 989-352-6500 Info@THCOLakeview.com THCOLakeview.com Naturopathic/Holistic Practitioners and retail health store. Natural health consultations, classes, oils, herbs, homeopathy, hypnosis, foods, candles, crystals, books, CDs, massage, reflexology, emotional clearing, foot detox, DOT/CDL health cards for truck drivers. See ad, page 33.
West Michigan Edition
Dr. Steven Osterhout 5717 Oakland Drive, Portage 269- 323-4473 - DrOchiro.com Vitality Healthcare offers a cuttingedge approach to medicine. We integrate the best medical approaches with the most advanced natural therapies to address the underlying causes of poor health. We offer: Physical and Functional Medicine / Chiropractic and Massage / Metabolic and Hormone Evaluations / Nutrition and Detoxification / Food Sensitivity and GI Issue Testing / Medical and Natural Weight Loss. Our highly-qualified team of doctors, nutritionists and therapists have extensive training to serve all your healthcare needs.
HUMAN RIGHTS/ SOCIAL JUSTICE EXTENDED GRACE
email@example.com 616.502.2078 ExtendedGrace.org Extended Grace is a nonprofit grassroots social lab that builds community while solving problems. It does so through: Community Conversations including Inspire! and Deeper Dive events and Town Hall Meetings on Mental Illness; Mudita Gifts; Pilgrim Spirit Tours cultural immersion experiences; Momentum Center for Social Engagement; Just Goods Gifts and Cafe’. See ad, page 32.
LGBTQIA COUNSELING DILSWORTH COUNSELING AND THERAPY SERVICES
Sue Dilsworth, Ph.D, E-RYT 500, C-IAYT Locations in Allendale and Grand Rapids 616-307-1617 Sue@drdilsworth.hush.com HeartsJourneyWellness.com Counseling services tailored to meet the needs of the individual. Through various treatment modalities including Cognitive Behavioral, Mindfulness and EMDR, individuals will have an opportunity to explore personal challenges in an open, receptive, and supportive environment. Member WPATH. Most insurance accepted including Medicare and Medicaid.
LIFE COACH LIA COACHING AND CONSULTING Pamela Gallina, MA CMC 616-433-6720 PamGallina@LIAConsulting.org LIAConsulting.org/coaching
Pam works with highly– motivated individuals as they aim for their highest self. Focusing on Small Business Development, Major Life Crisis and Change, Weight Loss & Fitness, Relationships, Budget Management & Reorganization, Decluttering Home and Life. Helping you to achieve your very best life! See ad, page 39.
MASSAGE THERAPY DYNAMIC FAMILY CHIROPRACTIC & MASSAGE THERAPY Jaci Timmermans, MT 4072 Chicago Drive, Grandville 616-531-6050 DynamicChiro.com
Offering Swedish massage with integrated techniques, chosen specifically for your unique body. Relieve those tired and sore muscles and rejuvenate. Call for on-going monthly specials and discounts.
HARMONY ‘N HEALTH
Mary De Lange, CCT., LMT. 1003 Maryland Ave. NE, Grand Rapids 616-456-5033 HarmonyNHealth.net Over 24 years of professional experience and trained in a complete range of modalities. Whether you are seeking relaxation, renewal or treatment for a specific condition, Mary will help find an approach that is helpful for you. See ad, page 16.
MIDWIFERY FULL CIRCLE MIDWIFERY SERVICE, INC.
Patrice Bobier, CPM Hesperia: 231-861-2234 FullCircleMidwifery.com Jennifer Holshoe, CPM Grand Rapids area: 616-318-1825 WestMichiganMidwifery.com In private practice since 1982 – specializing in home birth and a team approach. Over 1,600 births attended. Offering midwifery care that maintains a family-centered, safe birth experience. Empowering women to stay healthy during pregnancy, give birth naturally and parent in the best ways. Free initial consultations including prenatal check-up.
SALON SERVICES LONDON STUDIOS SALON
Sally Ann Loew, Hair Artist/Educator Organic Colour Speciality 6455 28th St. SE, Suite 1, Grand Rapids 616-299-1796, LondonStudiosSalon.com London Studios Specializes in: Organic Color Systems, Color Corrections, Multidimensional Hair Color, Restorations for Vo l u m e a n d L e n g t h , Organic Keragreen Keratin Treatments, European Cutting Techniques, Natural Hair Extensions, I n t e g r a t i o n , B r i d a l S e r v i c e s , We d d i n g Consultations and other services. See ad, page 16.
SPIRITUAL GATHERINGS UNITY SPIRITUAL CENTER
THERMOGRAPHY ADVANCED THERMAL IMAGING OF WEST MICHIGAN
Unity of Muskegon 2052 Bourdon St. Muskegon
Gather to nurture your Sacred Self on Sundayâ€™s at 11am. We host a variety of classes and workshops on all areas of holistic living. For more information, visit us online at UnityMuskegon.org or call 231-759-7356.
Julie Bennett 616-724-6368 AdvancedThermalImagingllc.com
Thermography is a safe, tested, painless, and effective procedure providing information for breast cancer risk assessment, breast cancer prevention and early detection, possible hormone imbalance, thyroid dysfunction, diabetes, musculoskeletal inflammation, and neurological problems.
SCHOOL / EDUCATION BVI SCHOOL OF AYURVEDA Ruth Small, Ph.D., Director 269-381-4946 Ayurveda@SambodhSociety.us AyurvedaMichigan.org
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 Contact@NaturopathicInstitute.info NaturopathicInstitute.info
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 35.
A VACATION Unlike ANY
10 DAY VEGAN C RUI S E FEB. 15-25, 2018 Our 15th Anniversary 10 Day* Cruise will be the best yet! Join 1800+ like-minded vegans during a vacation that will nourish your body, stimulate your mind and rejuvenate your spirit. Relax on the beach at Martinique; watch batik-making on St. Kitts and Nevis; sip on coconut water in the British Virgin Islands; or snorkel in Antigua and Barbuda, the Bahamas or St. Maarten. In addition to our stellar lineup of vegan health luminaries, the 2018 cruise will add a focus on the ethical treatment of animals featuring PETA president Ingrid Newkirk. The latest in diet and nutrition science, cooking classes, yoga, exotic ports... there’s something for everyone! Learn more about the classes, cuisine and itinerary at holisticholidayatsea.com.
LAST CHANCE DISCOUNT BOOK BY JAN. 11!
Chosen b y N ATIONA L G EOG RAPHIC T R A VELER as On e of the 1 00 BEST WO RL DWIDE VACAT ION S to E NR IC H YOUR L IF E Vegan, Gluten-free, Oil-free & Ship’s Menu Daily Yoga, Meditation, Pilates, Qi Gong, Do-In, Running & Fitness Classes 150+ Lectures & Workshops
CME & CEU Credits Available 45+ Teachers
Author of The Complete Idiot’s Guide to Plantand Other Books; TEDx Speaker; VegNews’
JULIEANNA HEVER, MS, RD, CPT
10+ Cooking Classes Dancing & Social Events Almost Every Evening Singles’ Social Cancer Support Group & Recovery Panel Snorkel, Kayak, Cultural Tours & Other Excursion Types Available Environmentally-Friendly Award-Winning Ship Private Consultations & Treatments Available West Michigan Edition
New York Times BestSelling Author of The Engine 2 Diet; Featured on the Today Show, Good Morning America and The Dr. Oz Show
Special Panel Focusing on Animal Rights
Featuring Renowned Chefs, Teachers & Healers
Founder of the Physicians Commitee for Responsible Medicine; Author of Food for Life and Power Foods for the Brain
NEAL BARNARD, M.D.
LE A RN MOR E 1-800-496-0989 (US) 1-828-749-9537
*Only 6 work days due to Presidents’ Day
PETA President and Cofounder; Author of Numerous Books; Speaker on Animal Rights; Proﬁled in HBO Documentary I Am an Animal
INGRID NEWKIRK Co-Author of The China Study and author of Whole: Rethinking the ; Featured in the Film Forks Over Knives
T. COLIN CAMPBELL, PH.D. Physician, Speaker and New York Times BestSelling Author; Founder Appeared on Dr. Oz and the Colbert Report
MICHAEL GREGER, M.D.
B OOK TODAY 1-877-844-7977 Opt. 2 must be made through our program.
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...
Published on Nov 2, 2017
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health,...