E R F
Plus NATURAL BURIALS
DIABETES HOW TO BE A
PARENT LIGHTEN UP
THE THANKSGIVING FEAST
SKIN CARE RECIPES November 2020 | Greater Milwaukee Edition | NaturalMKE.com
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Natural Awakenings is a family of nearly 60 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
Contents 14 PREVENTING
TYPE 2 DIABETES Natural Lifestyle Choices to Curb the Disease
18 GIVING THANKS
FOR A HEALTHY FEAST
How to Lighten Up Thanksgiving Fare
22 BODY GRATITUDE Being Thankful Empowers Our Workouts
24 NATURAL BEAUTY
Homemade Solutions for Glowing Skin
26 GIVING THANKS
Meditation on Gratitude and Joy
29 THE ONLY WRONG MEDITATION
Is the One You Do Not Show Up For
30 MINDFUL PARENTING
The Conscious Path to Raising a Child
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 262-623-7948 or email Publisher@NaturalMKE.com. Deadline for ads: the 10th of the month.
32 THE GREEN
Sustainable End-of-Life Options
HERBS FOR DOGS AND CATS Simple Ways to Reduce Itching
EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalMKE.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: NaturalMKECalendar@gmail.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 262-623-7948 or 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 4
DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 13 eco tip 18 conscious eating 22 fit body
24 healing ways 26 inspiration 30 healthy kids 32 green living 34 natural pet 36 calendar 37 classifieds 38 resource guide
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HEALTHY LIVING HEALTHY PLANET
letter from publisher Take one thing with another and the world is a pretty good sort of a world, and it is our duty to make the best of it and be thankful. ~Benjamin Franklin
Publisher Jordan Peschek
Editors Barbara Bolduc Tom Masloski
Design & Production Melanie Rankin
Contributing Writer Sheila Julson
Sales & Marketing Jordan Peschek
Website Nicholas Bruckman
CONTACT US P.O. Box 2413 Brookfield, WI 53008-2413 Phone: 262-623-7948 Publisher@NaturalMKE.com NaturalMKE.com
NATIONAL TEAM CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Art Director Josh Pope Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell Administrative Assistant Anne-Marie Ryan Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com
© 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines
Whether it’s the best of times or the worst of times, it’s the only time we’ve got. ~Art Buchwald Cultivating kindness and gratitude are essential. So is self-care. Though it may sound simple, truly bringing intention into these thoughts and actions can make a world of difference. Each act of compassion creates a ripple of positivity, no matter how small. This includes compassion toward yourself! Taking care of your physical health can keep your mental health balanced as well. Appreciate the little things. Acts of kindness, spending time with a pet, phoning a family member, cooking a new recipe, exercising— these seem fundamental but are truly important when done with intention. This issue offers a multitude of info in all of these realms to help inspire you to treat yourself well.
Compassion for yourself translates into compassion for others. ~Suki Jay Munsell Gratitude is powerful. What better time to bring gratitude into our lives than this Thanksgiving season? Our Fit Body article offers ways to find peace and pleasure in exercise by shifting our attitude toward self-love and gratitude. We include recipe ideas to share with the family in our Conscious Eating department. We also share ideas for parents to help their little ones build appreciation for their innate nature in the article on conscious parenting. Skin care is self-care: feel good with natural ideas in our Healing Ways department to keep yourself looking good and feeling great. And no matter one’s age, a balanced stress level, blood sugar level and sufficient sleep are integral to mental and physical health. These are key in the prevention and management of diabetes; we discuss these and other key strategies in our feature article, “Preventing Type 2 Diabetes: Natural Lifestyle Choices to Curb the Disease.” At Natural Awakenings, we strive to support you, your family and our community however we can. We offer the latest evidence-based information to foster our mental and physical health in every issue. We are proud to share advertisers with you who may provide just the service you need for pain relief, stress relief or finding balance. Kids, teens, parents, nanas—let us all strive to support each other and find reasons to be thankful. Let us focus on acting and thinking out of love instead of fear. Let us make the most of each day and find a moment of gratitude in each. Whether you get creative with a new Thanksgiving recipe, jump in the fall leaves with your kids or complete your skin care routine, challenge yourself to find bliss in these simple moments. Be present. Because the present moment is all there is. Thank you and be well.
Natural Awakenings is printed on recyclable newsprint for the environment.
How easy it is to reflect on 2020 through a bleak lens. What we thought was a two-week quarantine turned into nine months of unprecedented isolation. Our days of working 9-to-5 in the office may forever be changed. Social gatherings are on pause. The football stadium fan base is constrained to the couch. And working out in a mask adds a whole new level to cardio. Lightheartedness aside, children through senior citizens alike have been impacted by much more than a mask. Many of our children are anxious, not knowing what the next week of school will bring and worried whether classes will ever go back to “normal.” Older adults in nursing homes may have visitors only through a window. Those seeking a romantic partner may struggle to build new relationships with limited interaction. How can we find peace in this uncertainty?
Jordan Peschek, RN-BSN, Publisher
Bring Abundance and Joy Into Energy Fields with Distant Reiki
or many people, the ongoing pandemic is leading to more stress and anxiety; however, one can find reprieve in the gentle energy healing of Reiki. Cindy Carlson, of Cindy Carlson Reiki and Energy Healing, in Whitefish Bay, is offering new group Reiki sessions. Once per month, she will lead a one-hour session on a specific topic. On November 17, she will lead Bringing More Abundance and Joy Into Your Energy Field. The session begins at 7 p.m. and will be held via Zoom. All who sign up will be sent a link for joining the session. “Reiki allows you to connect to deeper levels of yourself to bring forth your inner peace, strength and courage in order to make positive changes in your lives. It calms the nervous system and allows old wounds to dissolve,” Carlson explains. “When you sign up for a group Reiki session, you will be able to set an intention. The healing energy will focus in on that intention just for you while also healing anything else you may need. Energy healing is a powerful and gentle way to release patterns, blocks and resistance to living a joyful, prosperous and harmonious life.” Cost: $50. For more information or to sign up, call or text 414-758-0657, email CCarlson10@att.net or visit CarlsonHealing.com. See ad, page 21.
Sienna Skin & Beauty Integrates Services with Mind-Body Wellness
auren Molter, esthetician and owner of Sienna Skin & Beauty, places an emphasis on mind and body wellness when treating the skin. While she considers education, skin health and relaxation of utmost importance, she’s safely providing esthetician services during the ongoing pandemic through the use of a health questionnaire, masks, face shields, thorough sanitization before and after each client, social distancing measures and virtual facial consults. Molter says self-care is particularly important as we all face lifestyle changes inflicted upon us by COVID-19. “I believe that true beauty is more than skin deep. When you start addressing skin concerns, you get in touch with what is going on in the rest of your body. Many skin issues are related to factors such as lifestyle, stress levels and other health issues,” she emphasizes. “Skin care is about understanding your body and mind and making necessary adjustments to benefit your skin.” Molter has been an esthetician for nearly a decade. She graduated from The Institute of Beauty and Wellness (IBW), in Milwaukee, and has worked at several high-end spas in the Milwaukee area. In addition, she also taught at IBW and completed a 200-hour yoga teacher training certification. Location: 13625 W. Greenfield Ave., New Berlin (inside Pink Door Beauty). For more information, call 414-436-7888 or visit SiennaSkinAndBeauty.com. See listing, page 39.
Digital Discussions with Milwaukee County Historical Society
eet with the Milwaukee County Historical Society (MCHS) right in your living room each Thursday evening. Via Facebook Live, informative speakers will give free presentations about assorted topics related to Milwaukee history. Previous topics include Influenza in 1918 Milwaukee. In addition, MCHS is open from 9:30 a.m. to 5 p.m. Monday through Saturday and visitors are welcome to browse the historical society’s exhibits. All visitors, staff and volunteers are required to wear masks while visiting. Due to the museum’s large and open space, it can accommodate many people, and appropriate distances are indicated by social distance markings on the floor. Sanitization stations are available at each entrance, and everyone is encouraged to use the hand sanitizer upon arrival and departure, and as needed during their visit. The research library is also open by appointment. General Admission: $7; discounted rates offered for seniors, military veterans, children and students. Location: 910 N. Old World Third St., Milwaukee. For more info, call 414-273-7487 or visit MilwaukeeHistory.net.
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Latino Arts, Inc. Virtual Workshops Keep Children Engaged During Pandemic
he free, ongoing, virtual cultural arts lessons and gallery workshops offered by Latino Arts, Inc. help educate students and groups in an interactive, accessible way. Through a variety of mediums and easy-to-find household items, parents, educators and students can join Latino Arts Managing Artistic Director Jacobo Lovo as he shares unique and simple art tutorials that cover a wide range of unique cultural artistic mediums. Kids will learn how to do the project on their own during a discussion about the cultural and artistic context behind the tutorial. Students can share the finished product with the class via an online class segment. Latino Arts, Inc. is a nonprofit dedicated to bringing cultural awareness, artistic educational experiences and high-quality programming to the greater Milwaukee community, featuring Hispanic artists from throughout the world. Latino Arts leases its facilities from the United Community Center in the heart of Milwaukee’s south side, a vibrant neighborhood that is home to many of the metropolitan area’s nearly 100,000 Hispanic residents. Location: 1028 S. 9th St., Milwaukee. For more information, call 414-384-3100 or visit LatinoArtsInc.org.
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Launch of KnoWEwell for Natural Awakenings
noWEwell, a collaborative partner with the Natural Awakenings family of publishers since June, has launched a personalized, integrated, private, secure, community and marketplace platform designed to transform health care. The one online trusted destination for today’s Regenerative Whole Health knowledge, resources and community that inspires and empowers individuals to take control and make better informed health decisions to achieve WELLthier Living, KnoWEwell received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. KnoWEwell is an immersive, global online platform that connects the dots between lifestyle choices, soil, food, the planet and health. With vetted providers, evidence-based resources and peer-reviewed content, it’s a safe space to learn and share. Natural Awakenings Publishing Corp. Chief Operating Officer Joe Dunne says, “There is no simple way to describe KnoWEwell but to think big—WebMD meets Match.com, HomeAdvisors, LinkedIn, Facebook, and Indeed for Regenerative Whole Health, all in one place for the benefit of everyone. “Natural Awakenings is honored to give our dedicated readers the opportunity to be some of the first members to be welcomed into the KnoWEwell community. With gratitude for our 26 years of readership and support, through our mission-aligned collaborative partnership with KnoWEwell, we are pleased to gift both individuals and providers with free annual memberships. The new platform can be found at KnoWEwell.com.” For more information, visit KnoWEwell.com and see the ad on page 2, which includes free membership codes.
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Try Rhodiola and Black Cohosh for Menopausal Symptoms
The herb black cohosh has long been used to relieve menopausal symptoms, and a new study in Pharmaceuticals suggests that it’s most effective when combined with rhodiola, an adaptogenic herb known for balancing stress responses, as well as supporting brain, liver and heart health. Researchers from the Democratic Republic of Georgia Zhordania Institute of Reproductology divided 220 women into three groups. After 12 weeks, those given the combination of the two herbs reported 71 percent fewer menopausal symptoms, such as hot flashes, and 67 percent fewer psychological and physical symptoms. These were significantly better results than for those that received either a high or low dose of black cohosh or a placebo.
The skin is one of the body’s first natural defenses to disease and keeping it healthy is essential. Melaleuca alternifolia, also known as melaleuca or tea tree essential oil, has long been touted as an effective aid in skin care due to its antimicrobial properties. The Brazilian Journal of Natural Sciences published a review in March 2020 of 85 research studies that analyzed the medical applicability of melaleuca. Melaleuca was shown to be effective in the treatment of tinea pedis, or athlete’s foot, along with other skin infections. The antimicrobial properties of melaleuca were also shown to be effective against several pathogens that were resistant to conventional drugs. Not only is melaleuca a natural remedy for healthy skin and can help keep our feet fungus-free, it holds promise for combating multi-drug resistant organisms. In addition to its antibacterial, antifungal and antiviral properties, melaleuca was shown to have antiinflammatory properties that can aid in wound healing. The research suggests that melaleuca can be used as a natural alternative to topical antimicrobials to heal skin and to prevent skin infections.
Try Tea Tree for Healthy Skin
a person’s head results in a sudden spinning sensation, it’s a condition known as benign paroxysmal positional vertigo. For 86 percent of people afflicted with it, daily life can be interrupted, including missing work. Treatment usually involves a doctor or health practitioner performing a series of movements to the patient’s head that shift particles in the ears, but scientists in South Korea have found another simple solution: 400 international units of vitamin D and 500 milligrams of calcium daily. In a study of 957 people published in Neurology, 445 in an intervention group were given supplements if vitamin D levels were less than 20 nanograms per milliliter. The 512 people in the observation group did not get supplements. After a year, the supplement-takers had 24 percent fewer episodes, and those with very low vitamin D levels at the start experienced a 45 percent reduction. 10
Flaxseed, with its high nutritional value and low glycemic profile, has been shown to lower blood sugar in patients with Type 2 diabetes. To see if flaxseed as an oil has similar effects, Iranian researchers gave 40 overweight and prediabetic patients either 2,000 milligrams of flaxseed oil or a placebo daily for 14 weeks. The flaxseed oil did not produce lower inflammatory or glycemic markers than the placebo, but it did lead to significantly greater weight loss and a lower body mass index. A 2019 study of 50 obese and overweight adults found that consuming milled flaxseed for 12 weeks resulted in more than 20 pounds of weight loss, lower body mass index and greater reductions in triglycerides and inflammatory markers compared to a control group.
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Nearly 6,000 scientists signed a pledge to #ShutDownSTEM on June 10, the day of the Strike for Black Lives across higher education. (STEM is an acronym for science, technology, engineering and math.) They canceled lab meetings, halted research projects and actively confronted perceived racism in their institutions in solidarity with the Black Lives Matter movement. Particles for Justice (ParticlesForJustice.org) physics collective members Brian Nord and Chanda PrescodWeinstein helped develop the idea for the strike. They called on university science departments, national laboratories and all others engaged in scientific endeavors to stop business as usual for that one day. The aim was educating themselves and their colleagues about the role of their own institutions in perpetuating white supremacy and creating concrete actions they could take to reduce anti-Black bias after the strike. According to the Pew Research Center, only 24 percent of college faculty members were nonwhite as of 2017, and a study published in the March edition of the journal BioScience found that Black, Latino, Native American and other underrepresented scholars account for only 9 percent of faculty members in STEM fields.
We cannot solve our problems with the same thinking we used when we created them. ~Albert Einstein
The nonprofit World Wildlife Fund (WWF) conservation group has determined that species of global conservation concern have declined in Canada by 42 percent and that Canadian at-risk species fell by 59 percent, between 1970 and 2016 (wwf.ca/livingplanet-report-canada-2020). Their report cites humanrelated activities as the main cause. The Living Planet Index measures the ecological performance of 883 species around the world likely to face habitat loss, land and shoreline developments and pollution. To date, humans have pushed 500 mammals, birds, reptiles and amphibians to the brink of extinction worldwide. “Conservation actions that target only a single threat are unlikely to successfully stop and reverse wildlife declines, as threats to species are often cumulative or synergistic and can have cascading effects,” the report states. It also found that indigenously managed lands had more species than other parts of Canada and better supported at-risk wildlife. The report suggests working with native Canadians to create more indigenous protected and conserved areas.
Electric Vehicle Charging Infrastructure Surging in California
Scientists Confront Academic Racism
The state of California has approved a $437 million campaign devoted to building thousands of electric vehicle (EV) chargers, making it the nation’s largest single utility program to expand its charging infrastructure. Southern California Edison (sce.com) will install nearly 40,000 chargers. Half of the investment will take place in low-income communities and 30 percent will be for multifamily residences, where it’s more difficult to charge an EV. The program is expected to help achieve the state’s goal of putting 5 million zeroemission vehicles on the road by 2030.
Canadian Species Extinction Risk Looms
eco tip products is reduced, resources are conserved and money is saved. It all helps the planet.
A Repair Cafe Near Home
In concert with the do-it-yourself craze, there’s a growing interest in repair cafes and pop-up events where people can learn to fix things or have someone do it for them. It’s fun, and the camaraderie and guidance of knowledgeable neighbors makes all the difference. Visit RepairCafe.org to find a nearby location or for detailed instructions on how to start one.
How to Fix Anything
Whether it’s a faulty toaster, broken wheelbarrow or torn jeans, some common principles apply:
FIX IT, DON’T NIX IT
Repairing Can Prolong Life of Products With every Amazon delivery and late-night QVC purchase, the verdict is in: America is the Godzilla of consumerism, and far too many of the products we buy are disposable or designed to become obsolete. Tons of waste ends up in landfills or is incinerated, causing pollution. Plus, non-renewable natural resources like petroleum and heavy metals are depleted to manufacture new products and the non-biodegradable packaging they’re wrapped in. Awakening to the consequences of consumption addiction, a more sustainable choice emerges: repairing. When something breaks, don’t replace it—fix it. By prolonging the lifespan of items, demand for new
Don’t panic. When the bicycle chain breaks, remain calm. Split the task into manageable steps. Anticipate the feeling of empowerment when the wheels are turning again. Get informed. From hemming a skirt to rewiring a lamp, a detailed YouTube video awaits. Check online for product manuals that offer diagnostics and repair instructions. For an extensive collection of repair guides, visit IFixIt.com. Use the right tool. To get the job done quicker, easier and without possible injury or damage to property, the right tool is key. Local hardware store attendants can help. For one-time-use or expensive tools, consider renting or borrowing. Visit a repair shop. A great way to support local business is to patronize local repair shops for shoes, clothing, jewelry, computers, appliances and more.
Buying for Longevity
Choose quality products that are designed to last and easy to repair. To help evaluate options, iFixIt.com offers a list of repairability scores. In a perfect, sustainable world, the marketplace would be filled with beautiful, artful and clever products that everyone loves and can’t bear to replace.
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Preventing Type 2 Diabetes Natural Lifestyle Choices to Curb the Disease by Marlaina Donato
ix decades ago, only one American in 100 had diabetes. Today, it’s almost one in 10, including rising numbers of youth and one in four people older than 65. More than 90 percent of the cases are Type 2, once known as adult-onset diabetes, which is linked to diet, obesity, inactivity, environmental toxins, heredity and other factors. It can wreak havoc throughout the body—attacking blood vessels, eyes, nerves and organs—and make COVID-19 harder to combat. The good news is that scientists have identified lifestyle strategies that lower the risk and harm of diabetes. “Type 2 diabetes is a condition, not a disease. It exists in a particular environment; when you change the environment, you can change the condition,” says San Francisco-based Nicki Steinberger, Ph.D., author of Wave Goodbye to Type 2 Diabetes. That’s important news for the one in three Americans—about 88 million people—that have prediabetes, 84 percent of whom are not aware of the fact, according to the U.S. Centers for Disease Control and Prevention. A key player is the pancreas, a multitasking organ of both the 14
endocrine and digestive systems, which produces insulin to help make and store energy from sugars, as well as enzymes to break down proteins, fats and carbohydrates. While Type 1 diabetes, a genetic autoimmune disease, negates the body’s ability to produce insulin, Type 2 results from an insufficient or improper use of insulin. Type 2 diabetes can be triggered by metabolic syndrome, a condition marked by high blood pressure, a large waist circumference and high triglycerides. Insulin resistance—the body’s improper use of insulin—can also be a sneaky forerunner to the disease, often manifesting as excessive abdominal fat, fatigue and frequent infections years before hyperglycemia—too much sugar in the blood—becomes evident. “Diet and lifestyle play a tremendous role,” says Lauren Bongiorno, a virtual diabetes health coach and creator of The Diabetic Health Journal. “Increasing insulin sensitivity is a multi-prong approach, most notably influenced by improving circadian rhythm, reducing stress, eating lower glycemic carbs, reducing animal fats and increasing activity.”
The American Diabetic Association cites excess weight and lack of exercise as significant risk factors in the development of Type 2 diabetes, while recent studies also point to impacts from toxic air, chemicals and mercury exposure. Research published in 2018 in Environmental Science and Pollution Research International reveals a correlation between exposure to phthalates found in plastics and the incidence of new-onset Type 1 diabetes in children, suggesting that the loss of beta cells from phthalate exposure leads to a compromised insulin response. “Plastics containing BPA can mimic estrogen (xenoestrogens) and can contribute to insulin resistance, insulin over-secretion, beta cell exhaustion and the development and progression of Type 2 diabetes,” says registered dietician and nutritionist Brenda Davis, the Alberta, Canada, author of The Kick Diabetes Cookbook and Kick Diabetes Essentials. An earlier Indiana University study published in Diabetes Care showed young-adult exposure to mercury can raise the risk of developing Type 2 diabetes later in life by 65 percent. Davis adds, “Heavy metals, such as mercury and arsenic, have been linked to impaired insulin secretion and decreased insulin sensitivity.” Choosing organic produce and fish that contain lower levels of mercury, such as salmon, shrimp and catfish, is advised.
Medication Backlash Improving gut flora is vital in improving most health conditions, including Type 2 diabetes. “Microbes in the gut that have become toxic for a multitude of reasons create an inflammatory response. This type of assault repeated over time increases the risk of fatty liver and compromised cells—conditions linked to a decrease in insulin sensitivity,” says Steinberger. Research published in The Journal of Clinical Endocrinology & Metabolism suggests that antibiotic use, especially narrow-spectrum ones, can contribute to diabetes. The side effects of certain medications like statins and other cholesterol-lowering drugs has been debated for decades, and 2019 research published in Diabetes Metabolism Research and Reviews concludes that statins can more than double the risk of Type 2 diabetes, especially for people taking them for two years or longer.
Sleep and Sugar The National Sleep Foundation considers sleep deprivation a significant diabetic risk factor and recommends that people take melatonin as a sleep aid and avoid working night shifts. It cites a study in which healthy adults that were restricted to four hours of sleep for just six nights exhibited a 40 percent reduction in their ability to break down glucose. Although the role of dietary sugar in diabetes is debated by scientists, evidence shows a strong correlation between Type 2 diabetes and sugar, fructose and high-fructose corn syrup in the diet. A 2015 review of 21 studies published in The British Medical Journal found that regular intake of sugary beverages can lead to diabetic conditions even when obesity is not a factor. Many ho-
listic health advocates identify all sweeteners, including “healthy” alternatives like honey and maple syrup, as sugars that harbor similar potential. This mindset is harmonious with glycemic index recommendations, so avoiding any added sweeteners and opting for fresh, low-glycemic fruits like berries, citrus and apples, as well as eschewing pasta, white rice and bread, can go a long way toward
Strategies to Prevent Diabetes
Hidden Environmental Factors
Nutrition Tips from Brenda Davis The foundation of the diet should be whole-plant foods—organic, whenever possible—deriving the vast majority of calories from vegetables, legumes, fruits, intact whole grains, nuts and seeds, which are rich in protective components, such as fiber, phytochemicals and antioxidants. Eliminate or minimize inflammatory items, including fatty dairy products like cheese and ice cream, ultra-processed and fried foods, refined carbohydrates like sugar and white flour, alcohol and meat—especially red and processed varieties. Avoid all sugar-containing beverages.
Holistic Reminders from Lauren Bongiorno “All areas of our lives are linked together, and if one area is depleted, it’s going to impact your ability to thrive in the others. The 8 pillars of diabetes wellness within my practice are exercise, diet, sleep, stress, self-love, relationships, energy and diabetes management. For improved blood sugar management and sustainable habit changes, you must identify where you are least fulfilled and work to fill that gap.”
Inspiration from Nicki Steinberger “The area where we are most vulnerable, without a doubt, is our own toxic thoughts. Because our thoughts and beliefs trigger emotions which lead us to action and non-action, mindset is the first place to investigate to understand the results of our lives.” November 2020
and onions. For someone taking insulin, it’s important to introduce herbs slowly and be sure to take them with meals, monitor blood glucose levels closely and keep their physician informed of herbal protocols and follow their physician’s recommendations.” Improving diet choices can be highly rewarding and fun, too. “Not only does eating well not have to be tortuous, it can be enjoyable, inspiring and creative,” says Steinberger. “It helps to keep it simple by using fresh, whole foods with basic herbs and spices.” Vitamin D, magnesium, vitamin C, B complex and chromium are also valuable in managing Type 2 diabetes. Polyphenols—antioxidants found in tea and unsweetened cacao nibs—also pack a healthy punch. Alpha lipoic acid, found in broccoli, spinach and fish oil, can help to reduce inflammation. Berries, kale and other nutrient-packed greens, nuts, sweet potatoes and beans promote sugar balance and are versatile for delicious, healthy meals.
maintaining healthier blood sugar levels. Stevia, an herb, is a better sweet substitute. Preferable in drops or bulk form rather than blended with sugars, it’s been shown to help control blood sugar.
Promising Phytotherapy Insulin-supporting medicinal herbs offer many benefits for Type 2 diabetics. Aloe vera, bilberry, cinnamon, goldenseal, bitter melon, milk thistle, fenugreek, fennel and gymnema sylvestre, among others, have been found to aid in the utilization and production of insulin. Tulsi, also known as holy basil, is a heavy hitter for reducing blood glucose and buffering the kidneys and liver from the metabolic side effects of high blood sugar. Herbs that support the liver, such as milk thistle, dandelion and artichoke, are other noteworthy plant medicines, especially when blood sugar fluctuates from high to low. Renata Atkinson, a clinical herbalist in Greenbelt, Maryland, says of blood tests, “Clinical trials have shown that many of these herbs can have a significant effect on the clinical markers for diabetes and prediabetes in fasting blood glucose, postprandial glucose and HbA1C, or glycosylated hemoglobin.” Animal and in vitro studies show that they impact blood sugar by slowing digestion and the absorption of carbohydrates, thereby improving insulin sensitivity, increasing the release of insulin and modulating the metabolism of glucose in the liver. Some of Atkinson’s favorite plant allies are hawthorn, hibiscus and tilia for their anti-inflammatory and antioxidant properties, as well as lipid, glucose and vascular support. Atkinson also emphasizes the wisdom of keeping it simple. “I encourage clients to incorporate culinary herbs and spices into their daily diet, like cinnamon, fennel, garlic 16
Whole-Body Healing Holistic bodywork modalities such as acupuncture also support diabetic health. In 2019, Iranian researchers reported in the journal Hospital Practices and Research that biofeedback training lowered glucose levels and improved the quality of life for diabetic patients. “The biggest mistake I see people with diabetes make is to view the mental piece as not as important as the physical,” says Bongiorno. Linking all the vital threads in the complex web of Type 2 diabetes, she adds, “I would say to start with the basics—plant-based foods, exercise, stress management and better sleep. When you have a solid base, your body will be less susceptible to the other factors.” Thriving is possible through commitment and wise choices. As Davis says, “There is strong and consistent evidence that many people who are motivated to reverse Type 2 diabetes can succeed in this task.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
70 million Americans are suffering from neuropathy.
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photo by StraightToTheHipsBaby.com/Jessie-Sierra Ross
Giving Thanks for a Healthy Feast How to Lighten Up Thanksgiving Fare by April Thompson
ue to travel restrictions, tighter budgets and concern for family members that may be older or have underlying health conditions, Thanksgiving might be a smaller affair this year, but that’s no reason to give up on having a scrumptious, celebratory meal. With a little creativity and lots of flavor, our treasured American holiday need not suffer. Giant turkeys may not grace as many tables as usual, so it’s the perfect time to up the side-dish game, embracing healthier options and taking full advantage of an abundant supply of delicious, in-season produce. 18
To right-size the Thanksgiving spread for carnivores, “Get a Cornish hen or another small bird from a local poultry producer, or consider turkey parts like breasts or thighs, instead of cooking an entire big bird,” advises Steven Satterfield, co-owner and executive chef of the Miller Union restaurant, in Atlanta, and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. For sides that rate high in both nutrition and taste, the James Beard winner favors in-season veggies like brassicas and Asian greens. “Napa cabbage is great roasted, grilled or prepared raw as a salad. Brussels sprouts shaved on a mandolin and sautéed briefly with shallot and garlic, and dressed with apple cider vinegar and diced apple, is another nice option,” Satterfield says. One of his goto dishes is a root vegetable salad with shaved celery root, walnuts, apples and dried cranberries with a simple dressing of olive oil and lemon. Sweet potatoes and pumpkin offer a nutritional edge over white potatoes, giving them top billing at Satterfield’s holiday table. He suggests simplifying the traditional sweet potato casserole by first parboiling, straining, peeling and cutting the potatoes into thick chunks, and then baking with lemon juice, nutmeg and water. “The sweet potatoes will caramelize and form a natural syrup. It has a bright and refreshing flavor without adding the usual butter, marshmallows and sugar,” he explains. According to Satterfield, many nutritious bitter greens are plentiful this time of year, including chicory, radicchio, frisée and endive. “Last Thanksgiving, I made a chicory salad with dates, pecans, shaved parmesan and persimmon with a sherry vinaigrette with olive oil and shallots. The sweetness of the fruit balances nicely with the bitter greens, which add fiber and help with digestion and the circulatory system.” Thanksgiving offers a good opportunity to go meatless, according to Kim Campbell, vegan chef and author of The
Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Savory Thanksgiving Dishes Mushroom Gravy This rich, flavorful gravy is perfect over potatoes and veggie loafs. It’s easy to prepare and inexpensive. Yield: 4 servings 1 onion, minced 6 white button mushrooms, chopped 2½ cups low-sodium vegetable stock, divided ½ tsp minced garlic ½ tsp dried thyme ½ tsp dried sage ½ tsp crushed dried rosemary
1 Tbsp cooking sherry 2 Tbsp tamari sauce or low-sodium soy sauce 1 Tbsp nutritionalyeast flakes ¼ cup whole wheat flour ¼ tsp black pepper Sea salt to taste
In a large skillet over medium-high heat, sauté the onion and mushrooms in one-half cup of the vegetable stock. Add the garlic, sage, thyme, rosemary, sherry, tamari and nutritional yeast, then continue to sauté for just a minute or two over high heat. Pour the remaining vegetable broth into a bowl and whisk in the flour until there are no lumps. Add to the pan with the onion and mushrooms. Simmer over medium heat, stirring until the gravy has reached its peak thickness, about 10 minutes. Add salt and pepper to taste. Reprinted from The PlantPure Nation Cookbook, by Kim Campbell.
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PlantPure Nation Cookbook. “There is a substitute for every animal product out there, so it’s not hard to make traditional recipes plant-based,” says the Durham, North Carolina, native. Her recipe for a nutty or beanie loaf ramps up the flavor and health profiles by using fresh, rather than dried, herbs such as rosemary, thyme and sage, as well as natural binding agents like lentils, flax seeds or chia seeds mixed with water. “Guests will be amazed that whole foods can be so flavorful and satisfying,” she says. “Go the extra mile with quality ingredients for a special meal like this.” Campbell encourages people to enjoy the abundance of fresh produce and learn how to cook in season. Fruitbased desserts can be a great way to showcase what’s in season and still keep guests light on their feet. “You don’t have to use crust or a lot of added sugar for something like an apple crisp or cobbler,” she says. Annemarie Ahearn, founder of the Salt Water Farm cooking school, in Lincolnville, Maine, also suggests a healthful rethinking of traditional Thanksgiving dishes. “Instead of a green bean casserole, consider blanched green beans with almond and cranberry. Dried cranberries can go in a salad, rather than a sauce. You can have the same ingredients and keep the same focal point, but use less cream and dairy,” says the author of Full Moon Suppers at Salt Water Farm: Recipes from Land and Sea. Ahearn, who teaches a class on Thanksgiving cooking, encourages people to take a stroll after the main meal to let food settle before having dessert. She also suggests serving some dishes at room temperature to relieve the pressure of having everything arrive hot at the table. For those unable to be with extended family, Satterfield suggests trading recipes in advance, and then having a virtual Thanksgiving by sharing a visual image of how the meal turned out. “You can even send leftovers if you’re in the same vicinity,” he says.
Thanksgiving Green Bean Casserole
Sauce: 1½ cups nondairy milk ½ cup raw cashews 2-3 garlic cloves 1½ Tbsp cornstarch
Delicious maple syrup, orange juice, cinnamon and cranberries are boiled down to a syrupy, slightly sweet and spicy sauce. The cranberries “pop” under the heat and give this side dish a gorgeous ruby color.
Veggies: 12 oz fresh mushrooms (any variety), sliced or chopped 2-3 Tbsp dry white wine for sautéing 24 oz frozen green beans, French cut or whole
Preheat oven to 425° F. In a small bowl, combine the breadcrumbs, garlic powder, onion powder, nutritional yeast flakes and sea salt. Place the flour, milk and bread crumb mixture into three separate bowls. Bread the onion rings by coating them in the flour, the milk and then the breadcrumbs. Several onions rings can be prepared at the same time. Place the breaded onions onto a baking sheet lined with parchment paper or a silicone mat. Bake for 10-15 minutes or until golden brown and crispy. Place the sauce ingredients into a high-powered blender and blend until smooth and creamy. Set aside. In a large fry pan over medium-high heat, sauté the mushrooms using small amounts of white wine to prevent the mushrooms from sticking. Cook for 6-8 minutes or until tender. Place the thawed green beans and mushrooms into nine-by-13-inch casserole pan. Pour the cream sauce over the vegetables, distributing the sauce evenly. Top the casserole with the baked onion rings and cover with foil. Bake at 375° F for 20-30 minutes. Remove the foil and continue to bake for an additional 20 minutes. Chef ’s note: You can soak your cashews if you don’t have a high-powered blender for easy blending. This creamy white sauce can be used for scalloped potatoes, creamed corn or even on pasta. Reprinted from The PlantPure Nation Cookbook, by Kim Campbell.
If you do just one thing—make one conscious choice—that can change the world, go organic. Buy organic food. Stop using chemicals and start supporting organic farmers. No other single choice you can make to improve the health of your family and the planet will have greater positive repercussions for our future. ~Maria Rodale 20
Yield: 2 cups 12 oz whole fresh cranberries or 1 package ¾ cup real maple syrup ½ cup water ½ cup orange juice freshly squeezed or store bought 1 cinnamon stick Take the cranberries and place into a large sieve. Pick out any berries that look damaged (black spots, mushy, white). Wash and drain. Pour the cranberries into a medium-large pot. Add the maple syrup, water and orange juice. Stir to combine. Place the cinnamon stick in the center. Heat the berries on medium-high heat until the mixture reaches a boil. Then, lower the heat to medium-low and simmer for 10-12 minutes or until syrupy and richly red. You will hear the cranberries “pop” as they cook; don’t be alarmed. Remove the pot from the heat and allow to cool to room temperature. Store in a covered container in the fridge. Serve at room temperature or slightly warmed. Reprinted from StraightToTheHipsBaby. com/Jessie-Sierra Ross.
photo by StraightToTheHipsBaby.com/Jessie-Sierra Ross
Breaded Onion Rings: 1 large white or red onion, sliced into ¼-inch thick rings 2 cups whole wheat breadcrumbs 1 tsp garlic powder 1 tsp onion powder 2 Tbsp nutritional yeast flakes ½ tsp sea salt (optional) 1¼ cups whole grain flour 1 cup nondairy milk
1 tsp onion powder ¼ tsp nutmeg 2 Tbsp nutritional yeast flakes 2 tsp apple cider vinegar ½ tsp sea salt ½ tsp black pepper
photo by Kim Campbell
Yield: 6 servings
Cranberry Sauce with Maple Syrup
photo by Carrie Forrest, Clean Eating Kitchen.com
Pumpkin Spice No-Bake Energy Balls This dish is gluten-free, vegan and paleo. Yield: 15 servings 1½ cups raw almonds ¼ cup hemp seeds ¼ cup unsweetened dried shredded coconut ½ tsp pumpkin pie spice 1 Tbsp coconut oil ¼ cup pumpkin puree 10 pitted Medjool dates, about 1 cup For pumpkin pie spice dusting: 2 Tbsp coconut sugar ¼ tsp pumpkin pie spice Combine the almonds, hemp seeds, coconut, pumpkin pie spice, coconut oil, pumpkin puree and dates in the base of a food processor. Turn the processor on high for about two minutes or until the ingredients are well combined. Pour the mixture into a mixing bowl and then use your hands to roll the dough into about 15 cookies, each about 1½ inch in diameter. To make the pumpkin pie spice dusting, place the coconut sugar and pumpkin pie spice onto a plate. Roll each cookie in the sugar until covered. For the best texture and sweetness, place the cookies in the refrigerator for at least 2-3 hours to chill. Chef ’s notes: Freeze these cookies for up to 2 months in a tightly sealed container. Defrost them in the fridge for about 4 hours before serving. For refined sugar-free servings, leave off the coconut sugar dusting. You can easily double or triple this recipe depending on how many energy bites you need to make. Reprinted from Carrie Forrest, CleanEating Kitchen.com.
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fit body Appreciation in Motion
“When we’re appreciating ourselves, we open the floodgates to joyful movement and freedom,” says personal trainer Katie Hunt, in Milwaukee. “What if today were the last day I got to run? This question forces me to appreciate every little thing my body can do and minimizes the focus on what I dislike doing. Suddenly, running feels like a gift instead of a task.” During pandemic restrictions, a socially distant power walk with a friend can get the blood moving and shift perspective. “Something about feeling my heart pounding, a cool breeze after I first break a sweat and the ability to share authentically with a close friend at the same time reminds me of both my powerful mind and miraculous body. How can I not be grateful?” asks Andrea Stern, owner of the Satori Yoga Studio, in San Francisco. Her thankful intention is carried into each yoga session. “I encourage students to bring a sense of gratitude to the mat with them. Before the class begins, I ask folks to connect with the present moment and to check in with themselves.”
Body Gratitude Being Thankful Empowers Our Workouts by Marlaina Donato
xercise is crucial to preventing and managing cardiovascular disease, diabetes, depression and many other health conditions, but staying motivated to maintain a routine can sometimes be challenging, even for fitness devotees. Cultivating an appreciation for the way our bodies carry us through life can turn what may have seemed like a humdrum workout into something special. Research shows that a gratitude practice fosters patience, encourages self-care and nourishes self-discipline, especially when there is temptation to reach for another slice of pie.
Motivation Through Affirmation Using daily affirmations—simple sentences written or spoken aloud—is a wonderful way to infuse exercise time with positivity. Leaning into a challenging asana or doing one more lap in the pool with self-affirming intention can snuff out self-criticism. “Moving your body is not a competition. You don’t have to prove yourself or your ability to anyone. Practice feeling grateful for how your body can move, starting with your heartbeat and breath,” says Sofia Angelina Marcus-Myers, an intuitive energy worker and portrait photographer in Portland, Oregon. Healing self-portraiture and dedication to daily affirmations propel MarcusMyers through chronic pain and help her to see the body as a sacred vehicle. “Affirming your body is a practice, and sometimes it will feel awkward, absurd or tedious. Do it
until you feel more comfortable affirming yourself, and then keep doing it.” Calling a truce with body imperfections can help us feel more comfortable in our skins, something that can go a long way. For Hunt, shifting perspective inward is key. “What if we all stop and imagine being on a desert island? What would your perfect workout, body and life be like if there were no outside influences?”
Pain and Compassion Living with discomfort makes exercising challenging, but learning to respect the body’s rhythms and limitations can be beautifully empowering. “I love the quote, ‘Unless your compassion begins with yourself, it is incomplete,’” says Stern. “Taking a class together (even virtually) gives us a sense of being in this together. When we breathe, stretch and grow together through our practice, it helps us to appreciate where we are on any given day.” For Loolwa Khazzoom, a Seattle-based author and musician, it’s all about surrender. “Don’t fight your pain; dance with it— literally and figuratively. Dance from your bed. Dance in your head. Dance wherever and however it’s comfortable.” As the founder of Dancing with Pain, a wellness company that teaches a natural approach to pain relief through movement, Khazzoom says, “Our consciousness naturally goes to the places in pain and overlooks the places that feel good. Those places are quite literally our pathways to wellness.” She recommends focusing on pain-free areas of the body with the joy, power, harmony and other sensations that come from moving to enjoyable music, noting, “As we inhabit those places with our entire beings, there is less and less room for the pain, to the point that it may vanish altogether.” Marcus-Myers brings the message home with, “It isn’t your body’s purpose to be anyone’s ideal. Your body is an incredible living thing, worthy of love and gratitude.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
Steps to Building Body Gratitude Affirmations from Sofia Angelina Marcus-Myers “When you wake up, take several deep belly breaths. During each breath, acknowledge parts of your body. Imagine sending oxygen to your eyes, nose, lips, throat, chest, arms, fingers, waist, legs and toes. Softly say, ‘I am grateful for my eyes. I am grateful for my hands. I am grateful for my heart,’ and so on. Affirmations to try during exercise or any other time: ‘My imperfections are beautiful and connect me to others. My body is good. I am worthy of taking up space.’ Write or type affirmations on a beautiful piece of paper and put them somewhere you’ll see daily.”
Daily Techniques from Katie Hunt “Spend three minutes filling a piece of paper with things you love about yourself. Include physical, mental, spiritual and emotional things. The act of writing yourself a mini-love letter every day sets the tone for a day of taking good care of yourself. Listening to the body is a practice. At a minimum, run a daily head-to-toe body scan, taking note of what feels good and what needs extra care.”
Gratitude Yoga Poses from Andrea Stern Savasana or final resting pose (lying flat on your back with your arms by your side): “Use support (a rolled blanket or pillow) under the knees or thighs if that feels good. I love adding a body scan, sending breath to each muscle or joint, to my savasana, because it allows me to tap into my body and thank all the parts of me.” Ardha Uttanasana (half forward bend): “Place both hands on the kitchen counter or waist-high at the wall in front of you. Walk the feet back, folding at the waist. Press the fingertips into the wall or counter keeping the ears in line with the arms. Send energy up and out through the fingertips and down and out through the legs and heels. Keep the core engaged and the thigh muscles firm. You’ll feel this in your hamstrings, upper back and shoulders. Hold for three to five breaths and take a moment to bring gratitude into the present moment.”
A Movement Exercise by Loolwa Khazzoom “Get as comfortable as you can—whether lying down, sitting or standing. Scan your body and find both the places that feel constricted and painful, and the places that feel expansive and comfortable. Wave hello to the pain places and let those places know that you’ll give them your full attention in the next 10 minutes, half-hour or hour; however long feels right to you. Then set your intention to focus on the places that feel good. “Put on some gentle music you love, and fill with that music the places that feel good—even if the only pain-free place in your body is in your mind (imagination). Invite the comfortable parts of your body to move slowly and with a sense of ease when they are ready, moving from the music. Allow your body to make the tiniest of movements and recognize them as valid. “Be sure to stay within your comfort zones at all times. Keep in mind that you can always move more slowly or gently, with tinier gestures and in different ways. Explore the parameters of your comfort zones and fill them with ease, joy, grace and harmony. If you start to feel pain, back off what you are doing and get curious about how to stay in your comfort zone. As you dance, you may discover that the edges of pain move out farther and farther as you ride the waves of sound and organically expand your happy places until the pain begins melting away as a result of your pleasure.” November 2020
Natural Beauty Homemade Solutions for Glowing Skin by April Thompson
kin, our largest organ, plays an important role in supporting and protecting the rest of the body. That’s why it should be treated kindly by using natural, chemical-free ingredients. Many U.S. beauty products contain hidden chemicals, including dozens of ingredients that are banned in other counties. Even products labeled “organic” or “natural” can contain potentially harmful petrochemicals, according to the Environmental Working Group. A natural skincare routine doesn’t have to be complicated or expensive. Balms, masks, scrubs and toners can be made from healthy, everyday products already present in most homes. “Oats, yogurt, coconut oil, honey: there are many kitchen staples that you can easily use in your skincare routine,” says Marlene Adelmann, founder of the Herbal Academy, in Bedford, Massachusetts, and author of Botanical Skin Care Recipe Book. As an example, face masks can be made with ingredients from the spice rack, including turmeric and black pepper. “One-ingredient treatments, like a honey or yogurt mask, feel so good and are easy to make,” says Stephanie Gerber, the Nashville author of Hello Glow: 150+ Easy Natural Beauty Recipes for A Fresh New You.
Facial, body and foot scrubs are great beginner creations, according to Stephanie Tourles, author of Pure Skin Care: Nourishing Recipes for Vibrant Skin & Natural Beauty. The Marble Falls, Texas, esthetician recommends starting with a base of sugar or salt and adding an edible oil such as almond, plus a few drops of an essential oil. Essential oils should be diluted—add only six to 12 drops per ounce of finished product. Her favorites are lavender, tea tree, sweet orange and frankincense. Lemon, lime and bergamot are phototoxic and can cause sensitivity if added to any scrub before sun exposure. “Scrubs are wonderful for softening, soothing and exfoliating the skin,” Tourles says, cautioning that salt scrubs can sting if applied after shaving or waxing. Other common ingredients that can be added are oats, almonds or sunflower seeds ground in a coffee grinder. When mixed with water, cream or yogurt, they offer a moisturizing facial treatment. Tourles loves homemade body balms using oil and a thickener such as cocoa butter or beeswax. “Balms are easy to
Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.
Homemade Mask Recipes Excerpted from Botanical Skin Care Recipe Book, by Marlene Adelmann Green Tea Facial Mask Green tea contains polyphenolic flavonoids called catechins, which are strongly antioxidant. It’s also an astringent and anti-inflammatory. Matcha green tea (a powder) makes a beautiful green mask that astringes and tones skin. Combined with aloe gel and honey for soothing moisture, this is a great recipe for the colder months when our skin needs rejuvenation.
photos by Herbal Academy
make, great for kids and good for dry cuticles and lips. You don’t have to worry about ingredients spoiling. They condition the skin and smell great,” she says. In harsher weather, skin requires a little extra TLC. Tourles suggests a hydrating winter toner made with a 50/50 mix of aloe vera juice and rosewater. “Honey is also nice for the face and incredibly hydrating for winter,” she says. “Simply warm a little bit, apply it to your clean face for 20 minutes, then rinse with warm water.” “People often forget to apply more moisturizer in winter. One of the best things you can do is exfoliate your face with a simple scrub to slough off dry, dead skin. Use gentler ingredients for your face than your body, like oats, baking soda or almonds ground finely,” says Gerber. For chapped lips, she recommends a gentle exfoliant like sugar and honey applied as an antibacterial lip scrub. “Matcha green tea makes a beautiful mask that astringes and tones skin. Combine it with aloe gel and honey for some soothing moisture in the colder months when our skin needs rejuvenation,” says Adelmann. Some products are best purchased from a commercial source. “You can make many preparations at home—from masks to cleansing scrubs, cleansers, lotions and creams—but when these recipes contain water, they have a short shelf life. If you are looking for something with a longer shelf life, you’re going to run into more complicated instructions incorporating preservatives,” says Adelmann. “Moisturizers, creamy cleansers and hand creams have the steepest learning curve to craft yourself,” says Tourles. “Trying to emulsify watery ingredients like herb tea and aloe vera with oils, butters or waxes is like mixing oil and vinegar in a salad dressing; these ingredients want to separate.” According to Gerber, sunscreen is another product worth buying rather than trying to make at home. Homemade or store-bought products aside, the best skin enhancer is a drink of water, according to Gerber. It doesn’t get easier or more economical than that.
2 Tbsp matcha or another green tea (Camellia sinensis) leaf powder 4 tsp aloe vera leaf gel 1-2 tsp raw honey Combine all ingredients and mix well. Adjust proportions, as needed, to achieve the desired consistency—add more honey and/or tea powder if it’s too fluid, or more aloe if it’s too thick. Apply gently to the face, avoiding the eyes. Leave in place for 20 to 40 minutes. Rinse the face with warm water and lightly pat it dry with a towel. Follow with moisturizer. Turmeric Facial Mask This is an anti-inflammatory, astringent and nutritive face mask with antimicrobial action that is well-suited for acne-prone skin. Combining turmeric with a fat, like yogurt, mitigates its staining effects. Test this recipe on a small area of skin before using. 1 Tbsp plain yogurt 1 tsp turmeric (Curcuma longa) rhizome powder 1 tsp raw honey Combine all ingredients in a small bowl and mix well. After washing the face, apply this mask and let it set for approximately 15 minutes. Rinse with warm water and gently pat dry with a clean towel. Black Pepper Facial Mask Piperine, a well-studied constituent of black pepper, has anti-inflammatory and antioxidant actions and can benefit acne-prone or mature skin. Mix ground peppercorns with body or facial scrub ingredients for a terrific exfoliant. Black pepper also does wonders for dull skin, encouraging blood to flow to the surface for a healthy radiance. Test this recipe on a small area of the skin before using and consider wearing gloves, as this recipe may discolor fingernails. 1 tsp plain yogurt ¼ tsp black pepper (Piper nigrum), ground Combine ingredients in a small bowl and mix well. After washing the face, apply this mask and let it set for approximately 15 minutes. Rinse with warm water and gently pat dry with a clean towel. November 2020
Meditation on Gratitude and Joy by Jack Kornfield
offer this meditation that opens our hearts to gratitude and joy this holiday season. Let yourself sit quietly and at ease. Allow your body to be relaxed and open, your breath natural, your heart easy. Begin the practice of gratitude by feeling how that, year after year, you have cared for your own life. Now let yourself begin to acknowledge all that has supported you in this care: With gratitude, I remember the people, animals, plants, insects, creatures of the sky and sea, air and water, fire and earth, all whose joyful exertion blesses my life every day. With gratitude, I remember the care and labor of a thousand generations of elders and ancestors who came before me. I offer my gratitude for the safety and well-being I have been given. I offer my gratitude for the blessing of this Earth I have been given. I offer my gratitude for the measure of health I have been given. I offer my gratitude for the family and friends I have been given. I offer my gratitude for the community I have been given. I offer my gratitude for the teachings and lessons I have been given. I offer my gratitude for the life I have been given. Just as we are grateful for our blessings, so we can be grateful for the blessings of others. Continue to breathe gently. Bring to mind someone you care about; someone it is easy to rejoice for. Picture them and feel the natural joy you have for their well-being, for their happiness and success. With each breath, offer them your grateful, heartfelt wishes: 26
May you be joyful. May your happiness increase. May you not be separated from great happiness. May your good fortune and the causes for your joy and happiness increase. Sense the sympathetic joy and caring in each phrase. When you feel some degree of natural gratitude for the happiness of this loved one, extend this practice to another person you care about. Recite the same simple phrases that express your heart’s intention. Then, gradually open the meditation to include neutral people, difficult people and even enemies, until you extend sympathetic joy to all beings everywhere, young and old, near and far. Practice dwelling in joy until the deliberate effort of practice drops away and the intentions of joy blend into the natural joy of your own wise heart. Jack Kornfield is a bestselling author, Buddhist practitioner and a key teacher in introducing and spreading mindfulness practices in the West. For more information about his teachings, podcasts and books, visit JackKornfield.com.
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The Only Wrong Meditation Is the One You Do Not Show Up For by Kitty Downey
ome people have the misconception that only their technique will bring one to true meditation. There are actually many paths leading to the river that flows into meditation. Beginning or learning meditation can best be approached with an open heart and an open mind. Even for those with previous experience, each lesson has the potential to bring something new. Many methods are available; choose the one that resonates within you. To begin, find a calm place where there is no noise or interruptions. Sit comfortably and check your posture to make sure your diaphragm has room to expand. Wear loose, non-binding clothing. Close your eyes and gently bring your focus to the space between the eyebrows with an upward gaze. One may practice three low, slow inhales and three low, slow exhales to calm the body and mind. Breath in, filling the lungs as if filling a pitcher from bottom to the top. Exhale, emptying from top to bottom. Attention follows intention. Set your intention—it may be as simple as “May I breathe in peace.” This simple practice can lower your heart rate; calm the nervous system; improve the endocrine system, sending endorphins into the blood stream; increase blood flow; oxygenate the brain; and create new brain cells. This practice may only take a few seconds, and at the end you might notice a shift or change. End the practice by taking a moment before rising to set
an intention, and then take this peaceful energy with you out into your life. There are many well-trained teachers and techniques available. It may be in the busy, high-traffic studios, a place set deep into the mountains or it may be a small quiet place nearby, so look around. Once you have found a technique that resounds within you, establish your practice. Use the same method for a few months to allow the body and mind to settle. After a time, you may wish to add or change a technique to expand your experience. According to doctors Ralph and Linda Francis in their course Anatomy
& Physiology of the Brain, this simple practice can lower your heart rate. There is a large range of techniques out there; know there is one that will speak to you. Techniques are effortful tools used to bring one to the doorway of meditation. We must each walk through that doorway alone into meditation. Meditation is a one-pointed effortless focus. When stillness comes, emotions we thought were long gone will rise again. One misconception about meditation is that one must sit for an extended period of time and that thoughts must never cross our minds. In reality, one might sit only for a few seconds in the beginning. It is very important to know that even a moment of stillness is all that is necessary to create a positive experience. Returning again and again to a positive experience will establish a meditation practice. However, it will take dedication to become a practitioner. Begin by establishing a ritual or routine for holding your practice. Following the same pattern helps the mind to settle and allows it to quiet down. To begin, all you have to do is show up, so don’t miss your chance to be present for your life. Kitty Downey is a registered yoga teacher and owner of Soul Path Yoga. Meditation is included in all of her classes. For more information, call 414-232-1448 or visit SoulPathYoga.com.
Did You Know?
ccording to the National Institute of Health, stress, diabetes mellitus and hypertension are predisposing factors to coronary artery disease (CAD). The International Journal of Yoga published a study that analyzed the effects of meditation for six months on 60 clients with CAD. Half were randomized into the control group, while the other half practiced guided meditation exercises involving concentration, forgiveness, breathing exercises and focused body relaxation. The difference in fasting blood sugar, postprandial blood sugar levels and glycosylated hemoglobin levels (indicators of diabetes) were significantly improved in the meditation group compared to the control group. It is well known that a chronic stress response is highly linked to diabetes, high blood pressure and CAD. The results of this study suggest that regular meditation has a positive effect on calming the stress response through neurohormonal activation by decreasing the sympathoadrenal system release of stress hormones which are linked to insulin resistance and thus, diabetes and CAD. Source: Jordan Peschek, RN November 2020
Mindful Parenting The Conscious Path to Raising a Child by Ronica O’Hara
o Bannerman, a Tucson nutritionist, was making homemade cookies with her toddler. “Or rather, making a mess while stirring cookies,” she recalls. “Something in me snapped. I wanted to take control, kick her out of the kitchen and do everything the ‘right’ way.” As Bannerman took a deep breath, a memory arose. “As a child, I was only allowed to count scoops of flour or teaspoons of vanilla. I was never allowed to fully, actively participate in the kitchen. Everything had to be perfect, and I was not ‘good enough’ to make it so. I felt this in my core. Was I passing this on to my daughter?” Bannerman recalls that, after taking a 30
healthy kids moment to reset, she and her daughter “happily made a mess, a memory and a foundation for a brighter future together.” Bannerman, who blogs at Nourishing Families.org, was practicing an increasingly popular approach in raising children known as either conscious, mindful, soulful, awake or peaceful parenting. Instead of focusing on shaping a child’s behavior through rules and discipline, which can bring up contentious issues of fear, ego and control, the focus is on connecting deeply with a child through love, authenticity and acceptance of the child’s innate nature. “It’s crucial we realize that we aren’t raising a ‘mini-me’, but a spirit, throbbing with its own signature,” says psychologist Shefali Tsabary, Ph.D., author of The Conscious Parent: Transforming Ourselves, Empowering Our Children. “Children aren’t ours to possess or own in any way. When we know this in the depths of our soul, we tailor their raising to their needs rather than molding them to fit our needs.” The transformation starts with—and hinges upon—parents understanding themselves deeply and realizing how their upbringing shapes their parenting actions. It’s not always easy, especially during housebound pandemic months. “Our children have the capacity to trigger us more than anyone else. So, when they exhibit childish behavior—which is, of course, part of their job description—it’s often hard for parents to stay calm,” says Laura Markham, Ph.D., a Brooklyn clinical psychologist and author of Peaceful Parent, Happy Kids. “We see our child’s behavior (He hit her again!), and we draw a conclusion (He’s going to be a psychopath!) which triggers other conclusions (I’ve failed as a mother!). This cascade of thoughts creates a runaway train of emotions—in this case, fear, dismay, guilt. We can’t bear those feelings. The best defense is a good offense, so we lash out at our child in anger. The whole process takes all of two seconds, and later we wonder why we overreacted.” The answer often lies in our past, Markham says. “Any issue that makes you feel like lashing out has roots in your own early years. We know this because we lose
our ability to think clearly at those moments, and we start acting like children ourselves, throwing our own tantrums.” The more deeply we know ourselves—whether through therapy, reading, journaling, meditation, mindfulness practices or simply facing head-on the hard knocks of life—the more open we are to forging a deep relationship with our children and the easier it is to calm ourselves in the moment of a trigger, psychologists say. Correcting a child becomes then a matter of being a guide or coach, rather than a law enforcer. “Disciplining from a place of presence or awakened consciousness means having the willingness to pause, reflect, course-correct as needed in the moment, apologize, take ownership, ask for help and to drop history and reset as needed,” says Renée Peterson Trudeau, the Brevard, North Carolina, author of Nurturing the Soul of Your Family and The Mother’s Guide to Self-Renewal. “Most of all, practice self-compassion. You will make mistakes. Forgive yourself and move on; this is beautiful modeling for your kids.” Jessica Speer, a family-book author in Steamboat Springs, Colorado, lives that process. Raised in a home “where anger wasn’t managed well,” she had no tools to draw on when she got triggered by her toddler’s tantrums. It was, she says, “a wake-up call that I needed help.” Diving deeply into books, mindfulness and meditation helped her to understand herself better. “Fast forward 10 years, and I still meditate regularly,” she says. “Now, when my daughter experiences big emotions, I try to ground myself so I can be there by her side. This has been so healing for both of us.” Ronica O'Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Helpful Parenting Books The Conscious Parent: Transforming Ourselves, Empowering Our Children, by Shefali Tsabary, Ph.D. An Oprah favorite, she offers videos and other information at DrShefali.com. Peaceful Parent, Happy Kids: How to Stop Yelling and Start Connecting, by Laura Markham, Ph.D. Find videos and other resources at AhaParenting.com. Raising an Emotionally Intelligent Child: The Heart of Parenting, by John Gottman, Ph.D., a marriage and family researcher. Gottman.com/parents offers videos, books and card decks to help develop emotional intelligence in kids. Nurturing the Soul of Your Family: 10 Ways to Reconnect and Find Peace in Everyday Life, by Renée Peterson Trudeau, with more information available at ReneeTrudeau.com. Growing Up Mindful: Essential Practices to Help Children, Teens, and Families Find Balance, Calm, and Resilience, by Christopher Willard, Psy.D. Find talks and workshops at DrChristopherWillard.com.
Strategies for Soulful Parenting Renée Peterson Trudeau, the author of Nurturing the Soul of Your Family and The Mother’s Guide to Self-Renewal, offers these suggestions for soulful parenting: Parent from the inside-out. “Decide what three qualities are most important to your family during these difficult times and then orient your decision around those values. When it comes to decisions such as whether to send your children back to a classroom, don’t let the media, extended family, friends or others dictate what you should or shouldn’t do. Pause, reflect, go inward and connect with your own internal GPS and you won’t go wrong.” Start the day intentionally. “How you begin your day is how you do your day. A few minutes of meditation, journaling, voicing gratitudes or simply reflecting on how you want to be during the day has an enormous impact on how we parent and show up for others.” Attend to self-care. “We are constantly relating and parenting from our current state of being. Taking time to attune and respond to our own needs and desires helps us cultivate a more wise and grounded presence. Self-care is not about adding something to your to-do list; it’s about cultivating a new way of being with ourselves—a kinder, more compassionate way.” Be creative about healthy family food. “Food is medicine, and food choices have an enormous impact on our mood, energy levels and ability to weather stress. That said, be easy on yourself—these are challenging times. Try making meals with your kids, growing your own food as a family and engaging your kids in food-based creative projects like canning or baking bread.”
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Spending Locally Plus: Creating Community & Connection
by Sandra Yeyati
here’s an emerging movement in the funeral industry, fueled by environmentalism and a yearning to accept mortality and reclaim a connection to Earth and to each other. Although it seems revolutionary, a green burial is as old as humanity, while the conventional burial commonly practiced in the United States is only a bit over 150 years old. Continuing a practice that began in the Civil War, the conventional funeral typically involves embalming with toxic chemicals such as formaldehyde to preserve the body for viewing. Elaborate metal and varnished hardwood caskets are lowered into cement or steel burial vaults and entombed in memorial parks, where lawns are maintained with heavy machinery and liberal applications of herbicides and pesticides. These materials are not just polluting the Earth, but depleting resources only to bury them forever. “You can build a replication of the Golden Gate Bridge in San Francisco annually with all the metal placed in the ground. Why would we bury these materials that people could actually be using?” says Elizabeth Fournier, a licensed mortician in Portland, Oregon, and author of The Green Burial Guidebook. In a true green burial, the body is put in repose in its natural state; refrigeration or dry ice replaces embalming fluids. Families may choose to bathe and dress their loved one’s body, wrap the body with a natural cotton shroud or place it in a casket made of sustainably grown and biodegradable materials including pine, bamboo, wicker or even cardboard. The burial site has a more natural feel, with indigenous plants, meadows and soil untouched by chemicals. The grave is dug and refilled by hand, while family and friends use ropes to lower their loved one directly into the earth. “You’re going back to nature. Your body will decompose and in turn it can nourish the environment. New life will come from your death,” says Ed Bixby, owner of Steelmantown Cemetery Companies and president of the Green Burial Council, which certifies eco-friendly cemeteries and funeral services. Natural burial sites are public recreational havens where people can hike, birdwatch, cross-country ski or camp. These beautiful cemeteries are full of life and regeneration. “The neat part is that they’re using their income stream for open-space preservation— buying property, using it for burial purposes and dedicating that land so that it will always be open and green,” says Robert Prout, a third-generation funeral director in Verona, New Jersey. Every state has at least one natural burial site. There are hundreds nationwide, and
11 of them are legal preservation grounds, owned and managed by conservation or state agencies. As people learn more about green burials and request them, traditional cemeteries are setting aside areas for these alternatives. Bixby is encouraged by the hybrid models. “It’s helping change the direction of the funeral industry. We’re empowering and educating families. That’s how we’re going to grow this movement,” he says. A green burial will usually cost less than the conventional one. “The environment is suffering, and people’s wallets are suffering,” says Fournier. “People are realizing that you don’t have to spend a lot of money after someone has passed away to show your love.” In some towns, backyard burials are an option, too. From an emotional and spiritual perspective, there’s a lot to be said for a green burial. “It’s been so clinical for so long, where you wear your black suit. You sit on the sideline. The gravedigger and undertaker do everything. You’re sort of a spectator,” says Fournier. “By being a part of the process, there’s a greater sense of acceptance. You can see a lot of the pain and grief wash away,” says Bixby. “It allows us to not only care for our dead, but also not be so afraid of our common denominator. We’re all going to die. It shouldn’t be a scary, disconnected experience.” Overseen by the U.S. Environmental Protection Agency, a burial at sea is yet another green option in which the body decomposes naturally on the ocean floor. To find a state-by-state list of natural burial sites, visit GreenBurialCouncil.com. Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.
A Greener Cremation
photo by Brian Olson
lthough cremation is greener than a conventional funeral, it is still not as ecological as a natural burial. The process requires a fair amount of natural gas or oil, and releases toxins into the air, especially if the person is embalmed, has mercury tooth fillings or was treated with chemotherapy. The carbon footprint of cremation can be offset when scattering cremains by mixing them into soil and planting a tree in memory of the person or encasing the ashes in a reef ball to give back to the ocean. A controversial new type of cremation that is legal in only a handful of states—alkaline hydrolysis—offers an even more ecofriendly option. A low-heat water and lye bath slowly dissolves the flesh and neutralizes toxins, leaving only the bones, which are then processed to create ash-like remains. Time will tell if this method is widely adopted.
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Skin-Soothing Herbs for Dogs and Cats Simple Ways to Reduce Itching by Greg Tilford
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rom allergies to liver deficiency, many factors can itch, inflame and irritate the skin of our pets. A dog’s or cat’s skin can become damaged or compromised because the skin is the first line of defense against attacks from external substances. Skin problems in pets have many causes, yet a variety of herbs can help a dog or cat feel more comfortable. While the catalysts of acute-onset skin issues such as insect bites or sunburn are obvious and can be dealt with directly, most forms of skin and coat disease are caused by deeper issues that can be extremely difficult to identify and address. Chronic or recurring skin conditions that cannot be attributed to influences outside the body usually point to deeper health issues, some of which can be serious or even life-threatening. The greatest mistake one can make when assessing a skin problem is assuming the problem is only skin deep. And while topical salves, liniments, shampoos or lotions can be quite effective in temporarily suppressing itching and pain, they will not likely address the root causes of a dog’s or cat’s skin ailment. For that, the situation must be approached from the inside-out with diet and several key herbs.
Dandelion (Taraxacum officinale). The roots and leaves are highly nutritious. They contain a complex assortment of liversupporting compounds as well as diuretic properties that aid the body in eliminating toxins via urination.
Red clover (Trifolium pretense), alfalfa (Medicago sativa) and milk thistle (Silybum marianum). These are well-known blood cleansers worth considering. Look for formulas that contain a balanced array of all three. Greg Tilford is the CEO of Animal Essentials Inc., a natural pets supplement company. He is the author of five books, including Herbs for Pets: The Natural Way to Enhance Your Pet’s Life. For more information, visit AnimalEssentials.com.
Topical Herbs that Relieve the Itch
o heal a pet’s skin problems from the inside-out with good food and supplementation can take a few weeks. In the meantime, the itchy misery can be reduced with topical remedies. One of the most effective approaches is herbal astringents that work by quickly tightening skin and subcutaneous tissue, reducing inflammation and redness. n Witch hazel. This herbal extract can be purchased as a clear liquid at any drugstore. It’s also the primary active ingredient in many commercial hemorrhoid ointments, as it reduces inflamed membranes very quickly. A dab or two of witch hazel applied with a cotton ball can work wonders against flea or mosquito bites. It’s important to know that most products are made with isopropyl alcohol, which is quite toxic if ingested in large amounts. Therefore, this extract should be reserved for situations in which only a few dabs are needed (i.e., don’t use it as a rinse). Better yet, look for witch hazel extract made with ethanol (grain alcohol) or vegetable glycerin, an edible palm oil derivative used in natural soaps and cosmetics for its emollient, skin-soothing qualities. n Aloe vera. With its antibacterial properties, aloe vera gel works especially well when spot-applied directly to hot spots or insect bites. However, unless combined with an emollient, the drying and tightening properties of aloe vera could further exacerbate discomfort caused by dry, chapped skin. n Calendula. Calendula officinalis, small marigold, is easy to grow or purchase in dry bulk form at natural product retailers. Cooled calendula tea, liberally applied to an animal’s skin and coat, can bring fast relief to inflamed skin and accelerate the healing of open sores. To make a soothing skin rinse, simply infuse two to four tablespoons of dried calendula flowers into a quart of near-boiling water. Allow the tea to cool completely, drench the pet with the tea and allow it to drip dry. n Tea. Peppermint, chamomile and green teas are great for relieving itchy skin. Infuse four to six tea bags of any (or all) of these herbs into one quart of boiling water. Cool thoroughly and rinse the animal. Not only will it feel better, it will smell great, too.
Burdock root (Arctium lappa). This herb has an ancient history as a skin remedy. It contains inulin, an indigestible polysaccharide constituent that serves as a prebiotic, feeding beneficial microflora in the gut and improving digestion. It also contains a broad variety of compounds that gently stimulate the liver at various levels to help detoxify the body and aid in
transporting waste out of the bloodstream. Burdock can be found as a tincture or a fresh root at many health food stores. Grate the fresh root liberally onto the pet’s food at each mealtime. Burdock is fairly neutral in flavor and very safe, so there’s no need to worry about overfeeding.
Many cases of chronic skin issues in dogs and cats are either directly attributable to or strongly influenced by inappropriate and allergy-inducing ingredients in pet foods. Be critical about the quality of pet foods and avoid those that contain meat byproducts, artificial flavors and preservatives, as well as all grains, especially wheat and corn. It’s also important to give a good fish or krill oil supplement to dogs and cats. The omega-3 fatty acids in these marine lipids play critical roles in regulating immune system inflammatory response to allergens. More specifically, they inhibit inflammation, while omega-6 fatty acids typically found in grains and vegetable oils stimulate inflammation. Both processes are necessary for healthy body functioning, but an imbalance of too much omega-6 sets the stage for skin allergies, a dull coat and excessive shedding. Liver deficiency is another common factor to consider. The liver is responsible for producing digestive enzymes and acids needed to break down and assimilate food while also filtering waste from the bloodstream. If the liver is deficient in any of these functions, excess waste that cannot be eliminated via normal pathways will wreak havoc on the body, often manifesting as a skin condition. If this happens, symptoms commonly recognized as pyoderma, eczema or psoriasis will increase as the body tries to eliminate the waste, pushing the toxins outward and away from vital internal organs toward the skin. In addition to dietary adjustments, liver support is helpful when it comes to skin problems, and this is where herbs come in.
calendar of events
TUESDAY, NOVEMBER 3 Election Day – U.S. General Election. Remember to Vote! Find your polling place and other information: MyVote.WI.gov.
SATURDAY, NOVEMBER 7 Story Hill FireHouse 2020 Holiday Market – Dec 7-8. 10am-3pm. Second annual. Vendors inside and outside for social distancing and family fun. Free admission. 407 N Hawley Rd, Milwaukee. 262-4775813. Info@StoryHillFireHouse.com.
SATURDAY, NOVEMBER 21 MKE UpCycle – 10am-5pm. Showcasing local upcycle/repurpose artisans. Includes furniture, home décor, art, jewelry and lighting. Free admission. Antiques on Pierce, 1512 W Pierce St, Milwaukee. 262-893-5565. Paul@TheREplace.com.
SUNDAY, NOVEMBER 22
Call now to participate! 262-623-7948
Sound Bath – Noon. Fundraiser concert by Kathryn Rambo with her antique Tibetan brass bowls, follow-
ing fellowship and the service, is your chance to experience the mystical sounds of the bowls. COVID-19 restrictions limit seating to 40 guests. This event is in lieu of Unity’s regular bake sale, so admission is whatever you might spend at a bake sale. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377. UnityCenterMilwaukee.com.
you like a deeper connection with nature and the spirit world? Intensive training program in shamanism, energy medicine and self-transformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLightHealing.net.
Shaman’s Mesa with Jose Luis Herrera – Jan 2831, 2021. Join the group as Peruvian international teacher, Jose Luis Herrera, assists participants in further developing their relationship with their mesa. Learn to move beyond the personal to the collective. This training will teach you how to weave ceke lines between your kuyas and forces of nature and deepen your connection with the Peruvian medicine traditions. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLightHealing.net.
Deepening Your Mediumship w/Amy Wilinski – Dec 4-6. Fri, 6:30-9:30pm; Sat, 9am-8pm; Sun, 9am-4pm. Advanced workshop will help deepen your mediumship skills. Work on blending with the spirit world, distinguishing between psychic and mediumship readings, learning the craft of platform mediumship including inspirational address and learning to tell the story of the life of those in spirit. $450/meals included; lodging options available. Golden Light Healing Retreat Center. Info: 920609-8277. GoldenLightHealing.net. Holy Fire Karuna Master Teacher Training – Dec 5 & 6. 9am-5pm both days. HF Karuna Reiki is the vibration of compassionate action. Level I has 4 symbols and 2 master attunements; level II has 4 symbols and 2 attunements. This class will increase your capacity to heal yourself and others. Prerequisite: Reiki Master Teacher for one year. $600. To register contact Rhiana: 262-498-4162. BeReiki1@gmail.com. Whispers on the Wind Shamanic Program w/Amy Wilinski – Groups begin Dec 16, or Mar 3, 2021. Are you searching for the meaning in your life? Would
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Mediumship Workshops: UK Medium Mavis Pittilla – Mar 11-12, 2021, Let’s Talk About Love (open to all levels), and Mar 13-14, 2021, Confident Communication (pre-requisite workshop with Mavis Pittilla or working as a professional medium). A rare opportunity right here in the Midwest to learn from one of the most experienced, trusted mediums of our time. Golden Light Healing Retreat Center. For more info: 920-609-8277. GoldenLightHealing.net. Seidr Norse Shamanism with Imelda Almqvist – May 19-23, 2021. Join UK international author and teacher Imelda Almqvist for Seiðr/Fornsed and Norse Shamanism. This introduction course covers spiritual and mystical traditions; explore indigenous ancestral pathways and spiritual wisdom teachings of Northern Europe. Golden Light Healing Retreat Center. For more info: 920-609-8277. GoldenLightHealing.net.
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Prayer Pause – Noon. Join Unity Centers around the world and hold the Center, community, state, country, world in prayer and high consciousness for a minute or two. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377. UnityCenter InMilwaukee.com.
Citizens Climate Lobby – 11am-1pm. 2nd Sat. This is a non-partisan group dedicated to finding effective ways to preserving and protecting our planet from further climate change. Wedding Suite, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterInMilwaukee.com.
Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game night. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandy Krause: 414-581-2626. UnityCenterIn Milwaukee.com.
Sunday Celebration – 10am. All necessary precautions and restrictions are in place to allow safe and comfortable worship. Not currently offering nursery care or Youth Education. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. UnityCenterInMilwaukee.com. Meditate, Rejuvenate & Celebrate – 10:3011:30am. In a world that is ever-changing and being controlled by social media and materialism that is bringing us outside of ourselves, it is important to slow down and understand our true nature. Meditate, rejuvenate and celebrate life. Suggested donation $40. The Hidden Mansion, State Road 67, Delavan. 262-215-3436. RejuvenateAndCelebrate.com. Coffee and Conversation – 11:15am. Outside the building following Sunday Service. Social distancing and mask wearing are in order. Also a Zoom site you can join for conversation. Contact the Center, 414-475-0105, or email (email@example.com) your email address to receive an invitation to join. A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering. Class Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Joann Baumann: 414-7457377. UnityCenterInMilwaukee.com.
monday Life Journey Group – 7-9pm. 1st & 3rd Mon. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Kevin Reger is the primary facilitator. Free. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-322-6552. UnityCenterInMilwaukee.com.
tuesday Life Journey Group – 2-4pm. 1st & 3rd Tue. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Kevin Reger is the primary facilitator. Free. Currently meeting via Zoom. Contact Kevin Reger at KMReger57@ gmail.com or 414-322-6552. UnityCenterIn Milwaukee.com.
No Lights, No Lycra Milwaukee – 7-8pm. A casual, free-form dance class, in a dimly lit room, for the pure joy of dancing. A drug- and alcohol-free atmosphere; open to all. $5/per class; bring a water bottle. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-425-1249. NoLightsNoLycra. com. Info, Anna: AnnaLenoreStone@gmail.com.
wednesday Writing Wednesdays for Women to Write – 10:30am-12:30pm. 4th Wed. Writing is voicefinding, thought-sorting, recording our thoughts and stories that want to come forth; w/Anne Wondra. $12.50. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Anne: 262-544-4310. WonderSpirit.com. Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandy Krause: 414-581-2626. UnityCenterInMilwaukee.com.
thursday Minister’s Book Study – 9:15-10:45am. This is an open forum currently discussing Ibram X. Ikeni’s book How to Be an Antiracist. This powerful work helps us to understand the deeply ingrained beliefs we hold in our bodies about racism. Meets via Zoom; contact the office for info to be included each week. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter InMilwaukee.com. Silent Unity Prayer and Healing Circle – 11am. This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterInMilwaukee.com.
$20 for up to 20 words, then $1 extra per word. Email content to Publisher@ NaturaMKE.com. Deadline is the 10th. SERVICES WONDERSPIRIT SOUL SISTERING – Everyday goddess spiritual exploring course— wise woman voices spirit words. Share with a friend encouraged. WonderSpirit.com. 262-544-4310.
Autumn is a second spring when every leaf is a flower. ~Albert Camus
Gather in the Garden – 5:30-6:30pm. Held outside, on the south side of the campus. Chairs and tables will be set up; music and movement for those who would like some gentle exercise. A time to catch up with friends (wearing masks and practicing social distancing). Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Joann Baumann: 414-7457377. UnityCenterInMilwaukee.com.
community resource guide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit. WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY
CRYSTALS ANGEL LIGHT CENTER FOR THE HEALING ARTS
13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightShopping.com
125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.
Experience over 20,000 amazing crystals, rocks, gemstones, natural stone jewelry and metaphysical supplies—at affordable prices. Angel Light also offers great workshops, intuitive readings, and personal healing sessions.
FREE SPIRIT CRYSTALS
4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 19.
DENTISTRY BIONICA DENTAL WELLNESS 2566 Sun Valley Dr, Delafield 262-337-9745 BionicaDentalWellness.com
ECO HARMONY LANDSCAPE
414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and lowmaintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 13.
Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net
Come experience modern, comprehensive, biological dentistry for the health-conscious community. Dr. Udoka Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad, page 9.
Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care. Organic landscape practices in all habitats. See ad, page 32.
HOLISTIC DENTISTRY OF PORT WASHINGTON
220 N Franklin St, Port Washington 262-235-4525 • HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body p e r s p e c t i v e . We c o m b i n e advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 40.
MIND & BODY CONNECTION
THERAPEUTIC & ORTHOPEDIC MASSAGE 12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593
INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 262-691-4555 • WINaturalDentist.com
“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.
Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage. See ad, page 33.
MEDICINE – FUNCTIONAL & INTEGRATIVE GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com
25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care. We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.
MEDICINE - NATUROPATHIC LAKESIDE NATURAL MEDICINE 3510 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748
Sarah Axtell, ND, Joanne Aponte, ND, and Aidanne MacDonald-Milewski, ND, are Naturopathic Doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 8.
MYOFASCIAL RELEASE SPECIALIZED THERAPY SERVICES 890 Elm Grove Rd, Ste 1-1, Elm Grove 414-778-1341 SpecializedTherapyServices.com
Specialized Therapy Services began in 2002 providing comprehensive MFR treatment programs. Currently it is the only private MFR clinic accepting multiple insurance plans including Medicare. See ad, page 21.
WHITE WOLF MFR 4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.
NUTRITION WHOLE LIFE WELLNESS
262-264-8825 13000 W Bluemound Rd, Ste 215, Elm Grove WholeLifeWellnessMke.com Amanda Zimmerman is a Functional Nutritional Therapy Practitioner and Life coach with a mission to help women heal, grow and thrive. See ad, page 33.
PERSONAL FITNESS JP HEALTH AND WELLNESS
Jordan Peschek, RN-BSN ACE Certified Personal Trainer, Yoga Instructor 262-623-7948 • Publisher@NaturalMke.com Looking for personalized fitness plans, nutritional ideas or yoga instruction? Call or email today. Zoom sessions available.
REIKI CINDY CARLSON REIKI AND ENERGY HEALING
121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 21.
Coming Next Month
Creating Community & Connection Plus: Spending Locally
GOLDEN LIGHT HEALING RETREAT CENTER
Amy Wilinski, • 920-609-8277 GoldenLightHealing.net Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.
SKIN CARE PHYSICAL THERAPY 1212 BODYWORKS
20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 1212BodyWorks.com Experience Muscle Activation Techniques (MAT) to resolve muscle weakness at the root of pain and tightness. Emily helps you walk, bend, lift, reach and balance with ease. See ad, page 8.
REGENERATIVE MEDICINE REGEN MED PAIN RELIEF CLINICS 15720 W National Ave, New Berlin 262-785-5515 RegenMedPainRelief.com
Exceptional chiropractic and wellness clinic with a special focus on chronic pain relief. Offering MLS Laser Therapy, massage, exercise rehabilitation, functional medicine and more. See ads, pages 5 and 17.
SIENNA SKIN & BEAUTY
Lauren Molter, Owner/Esthetician 13625 W Greenfield Ave, New Berlin LMolter@SiennaSkinAndBeauty.com 414-436-7888 • SiennaSkinAndBeauty.com Sienna Skin & Beauty places an emphasis on mind and body wellness when treating the skin. Education, skin health and relaxation are of utmost importance.
L’BRI PURE N’ NATURAL
262-353-1555 DKlopp19@gmail.com LBri.com/diklopp (Free samples available) Choose your skincare that is naturally good and experience healthier, younger-looking skin. The Best of Nature and Science combined!
SPIRITUAL UNITY CHURCH
When we focus on our gratitude, the tide of disappointment goes out and the tide of love rushes in. ~Kristin Armstrong
Rev Mari Gabrielson 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityCenterInMilwaukee.com A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 33.
Nature's beauty is a gift that cultivates appreciation and gratitude. ~Louie Schwartzberg