E E FR H E A L T H Y L I V I N G
KIDS AT PLAY Unstructured Fun Builds Brains
CROPS IN THE CITY Urban Agriculture Breaks New Ground
Five Practices to Create a Rich, Full Life
FOREST BATHING Restores Body and Mind July 2019 | Indianapolis Metro Edition | AwakenIndy.comJuly 2019
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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 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 CROPS IN THE CITY
Urban Agriculture Breaks New Ground
17 GUT HEALTH
Get Back to Basics at Farmers’ Markets
19 ALICE ROBB ON THE Transformative Power of Dreams
20 TONING THE VAGUS NERVE
Relief for Pain, Anxiety and Inflammation
22 THE PURE JOY OF PLAY
Why Kids Need Unstructured Fun
23 SUMMER EATING The Herbal Connection
25 FOREST BATHING
Mother Nature’s Rx for Body and Mind
27 THE GRACE
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 317-984-0040 or email Publisher@AwakenIndy.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS For articles, news items and ideas, go to AwakenIndy.com to submit directly online. Deadline for editorial: the 8th of the month. CALENDAR SUBMISSIONS Go to AwakenIndy.com to submit listings directly online. 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 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
Five Practices to Create a More Abundant Life
28 BEYOND ANTIBIOTICS Pets Can Heal With Natural Approaches
DEPARTMENTS 5 news briefs 8 health briefs 10 global briefs 12 business spotlight 17 community spotlight 19 wise words 20 healing ways
22 healthy kids 23 conscious
eating 25 fit body 27 inspiration 28 natural pet 29 calendar 31 resource guide July 2019
letter from publisher
ear Indy Readers, Happy July! Agriculture takes center stage this month with fresh perspectives on where and how we produce our food these days—and why it matters. In “Crops in the City: Urban Agriculture Breaks New Ground,” writer April Thompson profiles some of the noteworthy pioneers that are forging a path to organic city farming on a commercial scale—tapping into new technologies and markets and turning challenges like dealing with space constraints into innovative opportunities. Learn how these enterprising entrepreneurs have found their niche on rooftops, in vertical tower gardens and abandoned warehouses in former food deserts, reconnecting urbanites to their food sources while bettering the environment, communities, diets and health. July is an ideal time to add a healthy dose of fresh, organic herbs to a home garden for cool salads, luscious smoothies and other hot-weather eats and treats. Herbs are not only a flavorful addition to any meal, they’re also chock-full of health benefits, from lowering blood pressure and improving mineral balance to increasing immune support, hydration, energy and healthy skin. Discover the best ones to choose for this time of year in “Summer Eating: The Herbal Connection.” Remember when kids were once shooed out the door to play and told not to return until mealtime? I certainly do! And when my girls are left to use their imaginations, I’m always impressed by their playful, inspiring creativity. In “The Pure Joy of Play: Why Kids Need Unstructured Fun,” writer Ronica A. O’Hara reminisces about those bygone days and presents compelling evidence that free play is so important to children that pediatricians are actually writing prescriptions for it. Such is the power of play, power being a recurring theme for July: There is the power of the vagus nerve, the superhighway that connects the gut-brain axis; the power of forest bathing, which renews mind and body; and the transformational power of dreams.
Thank you and enjoy!
HEALTHY LIVING HEALTHY PLANET
INDY METRO EDITION PUBLISHER Donna Kirk Publisher@AwakenIndy.com EDITORS Randy Kambic DESIGN & PRODUCTION Kim Cerne Paul Scott CONTRIBUTING WRITER Jenn Willhite WEBSITE Nicholas Bruckman
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Struggled in s news briefs
Struggled in school.
WomIN’s Fest Retreat Returns in August
he fourth annual Indiana WomIN’s Fest Retreat will take place August 23 to 25 at Bradford Woods, located only 45 minutes southwest of Indianapolis. This event is presented by a grass roots, volunteer-run organization focused on equality and feminism and whose mission is to “support, empower and inspire women and girls for a better future.” This unique, inclusive, three-day getaway takes place in a beautiful natural setting. Participants connect, explore women’s community and issues, learn and grow through peer-led workshops, hiking, share delicious community meals, and relax in the evenings with campfires and live entertainment. Modern cabins are available or participants may camp under the stars. For more information, visit WomINsFest.com or Facebook and Instagram @wominsfest.
Wellness Awaits You!
At Morter HealthCenter, we focus on natural ways to heal the body from the inside out. Using the Bio-Energetic Synchronization Technique (B.E.S.T.), our doctors remove underlying causes of discomfort from your body to restore its natural healing process. Take the first step to transform your life!
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Pam Trapp to Lead CannaMedU Class
Second Annual EleFest is Back at Hidden Paradise Campground
he second annual Ele-Fest: Elevated Music & Artisan Festival will be held from noon on July 20 to 10 a.m. on July 21 at the Hidden Paradise Campground, in St. Paul, Indiana. All ages are invited to come and enjoy this all-day outdoor event as 10 local bands will be playing live music. Vendors will provide massage services; rock painting and nature tapestries will be there and a BBQ food truck will be onsite as well. Coolers are permitted, and attendees may camp overnight; swim in the water park; and kayak, canoe and float down the lazy river while enjoying the festival. Paddleboats and fishing are also available. Tickets range from $10 to $20. Location: 802 East Jefferson St. For more information and to obtain tickets, visit Elevated Fest.com.
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am Trapp, a Certified Medical Cannabinoid Educator and Advocate, will hold a test market class for clinicians and healthcare providers from 9:30 a.m. to 1 p.m. on July 27 in Fishers. This preliminary class serves to educate the medical community regarding information and expertise about the body’s endocannabinoid system, considered the body’s master regulator. Topics covered will also include plant-based cannabinoids and why they are so vital to the health of the human body; peerreviewed, published research regarding the healing power of cannabinoids; evaluation of products and various delivery systems; the present and future of the hemp industry; dosing protocols; and contraindications. This class is a short version of the Indy official CannaMedU launch occurring this fall. Participants will be offered the first chance to enroll for the fall event with discounted rates for their staff and colleagues. Class cost: $250 per person. Location: Rockstone Pizza Pub Fishers, 11501 Allisonville Rd. For more information, call 317-489-7129 or visit PamelaTrapp.com. See listing in Community Resource Guide.
Peace for All Beings Through Reiki
at Forgacs of BLISS Reiki & Animal Reiki will conduct two weekend trainings, Self-Care with Reiki on August 4 and Japanese Reiki and Animal Reiki 1 on August 10 and 11 in Bloomington, Indiana. Participants will learn how to help reduce the effects of stress for all kinds of creatures, with and without touch, using traditional Japanese reiki meditations and the Let Animals Lead method developed by Kathleen Prasad. Forgacs, a certified teacher of Japanese reiki and animal reiki, says, “What I love about reiki is how accessible it is. We learn transferable mind-body wellness skills that we can take everywhere for sharing a peaceful, loving, grounded space of well-being with all creatures. When we learn to create and maintain inner peace, we can help our human and non-human friends to experience that same deep feeling of calm, contentment and well-being. It’s an amazing feeling.” Instruction will take place at BLISS Reiki Studio in Bloomington. Self-Care with Reiki especially welcomes animal rescuers and first responders, and all those who are on the “front lines” of caring for others, to help with maintaining personal well-being in high-stress environments. The training program welcomes reiki practitioners from all reiki lineages and will conclude with an afternoon of guided reiki practice sessions with rescue animals on August 13. The Self-Care with Reiki training can stand alone or serve as preparation for the second weekend of training. Workshop cost: $150-$300. Special rates for animal rescuers, first responders, veterans and resitting students. A portion of proceeds will support local animal welfare. Location: 405 W. 6th St. For more information or to register, email AboutBlissReiki@gmail. com or visit BlissAnimalReiki.com.
Morter HealthCenter Offers Free Wellness Classes
2019 Hamilton County 4-H Fair Brings Family Fun
he Hamilton County 4-H Fair, organized by Purdue Extension, will return from 10 a.m. to 9:30 p.m. from July 18 to 22 in Noblesville at the Hamilton County Fairgrounds with its auction set for July 23. The family-friendly event is free and open to the public. Highlights include animal events such as llama shows, goat shows, a pet parade, and birds of prey. Attendees will enjoy live music, food, arts and crafts, a tractor pull, horticulture, flower shows, public speaking, a talent show, a fun run, and even a homemade ice cream contest. Held annually, this five-day event is visited by up to 5,000 people and will feature hundreds of exhibitors. Location: 2003 Pleasant St., Noblesville. For more information, visit Extension.Purdue.edu/hamilton/article/4559.
hroughout the year, Morter HealthCenter, in Carmel, offers a series of classes on how to take a different approach to one’s overall health and well-being. This Conscious Self-Care class series reviews the Six Essentials of Health: how and what you eat, drink, breathe, think, exercise and rest. The next class in the series will be held from 7 to 8 p.m. on July 18 with Dr. Scott Cooper and Dr. Vicki Knapke leading an engaging conversation focusing on healthy breathing. Attendees will learn how the body uses oxygenation to function at the cellular level; discover how breathing integrates chemical, neurological and energetic balance; and master breathing techniques to maximize health and create peaceful harmony. In addition, Morter HealthCenter hosts a weekly Evening with the Doctor class at 7 p.m. on Tuesdays. This foundational class introduces the clinic and the techniques used there. During this free class, learn about the Bio-Energetic Synchronization Technique (B.E.S.T.), a neuro-emotional clearing technique that addresses the source of interference with your health rather than treating the symptoms; review the Six Essentials of Health; and discuss support techniques and steps you can take at home to live your optimal life. Location: 10439 Commerce Dr., Ste. 140, Carmel. For more information or to RSVP for these and other free classes, call 317872-9300 or visit MorterHealthCenter.com. See ad on page 5.
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Sleep Better and Feel Happier With Probiotics
Seniors that ate more than 10 grams—about two teaspoons—of nuts a day were able to ward off normal cognitive decline and even improve their cognitive functions by up to 60 percent, according to University of South Australia researchers. The study was based on 22 years of records of 4,822 Chinese adults ages 55 and older; 17 percent of them ate nuts every day, most often peanuts. These seniors had as much as 60 percent improved cognitive function compared to those that didn’t eat nuts, and they showed better thinking, reasoning and memory. “Nuts are known to be high in healthy fats, protein and fiber with nutritional properties that can lower cholesterol and improve cognitive health,” says study author Ming Li.
Munch Nuts for a Healthy Brain
In further confirmation of the importance of the gut-brain axis, 18 Italian students at the University of Verona from ages 18 to 33 that took a freeze-dried mixture of four probiotics for six weeks experienced less depression, anger and fatigue compared to a control group of 15 that consumed a placebo. The positive effects continued, as discovered in follow-up testing three weeks later. The probiotics group also slept better. The probiotic bacteria blend of 4 billion colony-forming units included Lactobacillus fermentum, Lactobacillus rhamnosus, Lactobacillus plantarum and Bifidobacterium longum.
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New research has found the basic micronutrient vitamin B12 may be the first good tool for averting the hereditary form of Parkinson’s disease, which accounts for about 15 percent of such cases worldwide. In lab tests, an international team of scientists found that AdoCbl, one of the active forms of vitamin B12, inhibits the activity of a mutated enzyme linked to Parkinson’s. Inhibiting this enzyme appears to help stabilize dopamine release in the brain. Dopamine deficiencies manifest in the muscle rigidity and tremors that are hallmark symptoms of Parkinson’s. Another recent study from the University of California San Francisco that included non-hereditary Parkinson’s patients found that symptoms worsened more quickly in earlystage patients that had low B12 levels than in those with higher levels of the vitamin.
Take B12 to Help With Parkinson’s
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Snack on Walnuts to Slow Growth of Breast Tumors
The gene expression in the breast cancers of women that ate a handful of walnuts each day for about two weeks changed in a way that suppressed the growth of the tumors, according to a small clinical study from the Marshall University School of Medicine, in Huntington, West Virginia. Five women in the experimental group with biopsies that had revealed breast cancer tumors ate two ounces of walnuts a day until their surgery two to three weeks later. Using cells taken during surgery, researchers identified 456 genes in the walnut-eating group that had significantly changed their expression and slowed tumor growth.
Gut health is the key to overall health. ~Kris Carr
Eat Mostly Plants to Ease Gum Inflammation The inflamed gum condition known as gingivitis is fairly common and often mild, but can be a precursor of more serious periodontal disease linked to Alzheimer’s and rheumatoid arthritis. German researchers at the University of Freiburg tested 30 people: half in a control group that did not change their diet, and half that switched to a diet low in meat and processed carbohydrates and rich in omega-3 fatty acids, vitamin C, vitamin D, antioxidants, plant nitrates and fiber. After four weeks, those on the plantbased diet had significantly less gum inflammation and bleeding. They also lost weight and had higher vitamin D levels.
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Ireland Declares Climate Emergency
The Republic of Ireland is the third country worldwide to declare a climate emergency, with both the government and opposition parties agreeing to an amendment to a climate action report. “We’re reaching a tipping point in respect of climate deterioration,” says Climate Action Minister Richard Bruton. “Things will deteriorate very rapidly unless we move very swiftly, and the window of opportunity to do that is fast closing.” The UK governments of Wales and Scotland have also declared climate emergencies. Suggested responses include limiting oil and gas exploration, and issuing an additional biodiversity emergency measure. 10
Dangerous Dozen Produce to Avoid
The 2019 Environmental Working Group’s (EWG) Shopper’s Guide to Pesticides in Produce (Tinyurl. com/DirtyDozen-Clean15List) highlights increased pesticide use on up to 70 percent of conventionally grown U.S. produce. Several different types of pesticide, insecticide and fungicide residues are present on many fruits and vegetables. The Dirty Dozen list includes strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes. The clean 15 list includes avocados, sweet corn, pineapples, frozen sweet peas, onions, papayas, eggplant, asparagus, kiwi, cabbage, cauliflower, cantaloupes, broccoli, mushrooms and honeydew melon. The EWG advises that eating organic produce, especially for pregnant and nursing mothers and young children, should be a national priority.
Cannabis is enjoying a renaissance of sorts, and one new application for hemp, the nobuzz industrial variety used in fabrics, oils and foods, is cleaning nuclear radiation from toxic soil and removing metals like cadmium, lead, mercury and other pollutants via phytoremediation. Allison Beckett, a cultivation expert at Marijuana.com, says, “Industrial hemp has been used in areas of high radiation, such as Fukushima, [in Japan,] with promising results. Not only does hemp pull toxic, heavy metals from the soil, it actually improves soil structure, making it usable as productive farmland again. Plus, hemp is a vigorous plant that absorbs CO2 rapidly, making it an encouraging solution to climate change.” Hemp phytoremediation has been used in Italy to clean up the small town of Taranto, where a steel plant has been leaking dioxin into the air and soil. The Pennsylvania Industrial Hemp Council and Lehigh University, in Bethlehem, are running a project to test the process in an arseniccontaminated area in Upper Saucon Township that once harbored a zinc mine.
The world’s oceans may be getting bluer, thanks to climate change. The effect is more likely to be detected by satellites than Earthbound people, and is caused by the depletion of marine phytoplankton as seawater warms. A new study from the Massachusetts Institute of Technology published in the journal Nature Communications predicts that more than 50 percent of the oceans’ collective 140 million square miles of surface area will likely be affected by 2100. Marine ecologist and leader of the study Stephanie Dutkiewicz says, “These microscopic organisms live in the water and are the base of the marine food chain. If there are less of them in it, the water will be slightly bluer.” Phytoplankton serves as a food source for small sea creatures that are eaten by fish, squid and shellfish. If phytoplankton populations dip too low, vital fisheries in certain areas could be decimated.
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Greenhouse Gases Hit Landmark
Certainty that we are facing a climate crisis today and not just in the future was reached in May through an alarming milestone in carbon dioxide levels. Data from the Mauna Loa Observatory, in Hawaii, shows that the amount of greenhouse gases in the atmosphere reached 415 parts per million, the highest ever recorded. However, environmental organizations charge that ominous news like this is not being communicated to the public to the degree warranted. While the CBS, NBC and ABC nightly TV news reports combined devoted nearly 18 minutes of coverage to the birth of the royal baby between May 6 and 12, airtime regarding climate change and extinction during the same period only amounted to one minute and 21 seconds, and only on CBS. For more information and to get involved, including signing a petition to demand that the media cover the climate crisis and extinction more frequently and in greater depth, visit Tinyurl.com/ClimateCrisisCampaign.
Pastoral Pollution krugloff/Shutterstock.com
Drugs Found in Rural Rivers
Researchers at King’s College London and the University of Suffolk have found a diverse array of cocaine, pharmaceuticals and pesticides in UK river wildlife, as described in a study published in Environment International. The team collected samples of freshwater shrimp from five catchment areas and 15 different sites across the agricultural county of Suffolk. Cocaine was found in all samples tested, and other illicit drugs, pesticides and pharmaceuticals were also widely recorded in the survey. Dr. Leon Barron, from King’s College London, notes, “Such regular occurrence of illicit drugs in wildlife was surprising. We might expect to see these in urban areas such as London, but not in smaller and more rural catchments. The presence of pesticides that have long been banned in the UK also poses a particular challenge, as the sources of these remain unclear.”
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Cereset Offers Hope for Brain Balance and Overall Well-being by Jenn Willhite
hen stress piles up, the brain falls out of balance and can wreak havoc on our ability to function on a daily basis, but now there’s a new, noninvasive treatment that is offering hope. It’s called Cereset that’s now available in Carmel. Founded by Lee Gerdes and also based there, Cereset uses 55,000 engineered musical tones to help the brain reset itself to its natural balance, says owner Brenda Hanning. “We use an advanced noninvasive technology that supports the brain, which is naturally recovering from the detrimental effects of stress,” she says. The treatment involves the use of electroencephalography (EEG) sensors to map out the brain’s activity and reflect it back on itself in real time. The brain drives the notes the client hears through a set of headphones and it’s through that reflection of tones that the brain it is able to begin relaxing, making the internal imbalances self-corrective, Hanning says. “Stress can create imbalances in the brain that can mani-
fest in a host of ways, such as sleep disturbances and insufficient sleep,” Hanning says. “And, when that happens, there are a lot of downstream effects, like lack of focus, poor performance and depression.” Clients that experience Cereset treatments are initially evaluated to see where they are in their life and what is driving the stress they’re feeling. Rating where they are on a scale, the evaluation helps to show their current situation, how they’re handling stress, as well as what their moods and energy are like. Once that is done, EEG sensors are used to read the brain waves in real time, so the brain is driving the notes the client is hearing, Hanning further explains. And there are definitely a lot of patterns within the brain waves that reflect what one is experiencing. “If someone is functioning in ‘fight or flight’, it can correlate to anxiety and sleep issues,” Hanning attests. “If someone is in freeze mode, that can be correlated to depression, being emotionally detached and having a lack of motivation. There are absolutely correlations with life.” Then, through the continued use of tones, those identified imbalances are neutralized. The 90-minute Cereset treatment sessions are given over the course of four sessions in four days. Additionally, clients receive a home unit that can be used when needed. Hanning was first introduced to Cereset in the mid-2000s during her search for an answer to her youngest son’s debilitating anxiety. Hanning says her son, Nate, struggled with anxiety and panic attacks that were so severe he was unable to stay in school. After exhausting traditional therapies, including medications and psychiatry, Hanning was at her wits end. Employing Google to help in her search for an answer, she came across a new, noninvasive technology that seemed to offer promise. It was called Cereset. At that time, there were few providers and the closest one was in Chicago. The treatment was still in its infancy at the time, Hanning says, so her son underwent 10, two-hour sessions in the course of five days.
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Within three weeks, mom noticed a marked change in her son’s behavior. He was more interactive with family and was able to return to school medicationfree. “It was an important piece of his puzzle,” Hanning says. Seeing the progress in her son, Hanning underwent the treatment herself soon after and she was surprised with the results. “I found I had been carrying around inner angst from the stress over the years,” she says. “The angst went away and I was sleeping at night again. I didn’t realize how much I needed it and had been stuck in a stress state. I was very excited and got my license.” Hanning obtained her licensing in 2013 and opened the Carmel Cereset franchised location in December 2018. She believes that personally experiencing the treatment has been beneficial in working with clients. “Everyone’s brain is different, so it helps me be patient with those whose brain needs more time,” she says. “For some, it may take three to six months to see a change, while others may notice a change in one month. Every brain gets its own time and space to do what it needs to do.” Hanning cautions that those on medication should speak with their medical provider about adjusting dosage or discontinuing the medication. “Some medicines can be clamping on the brain, so it could be a longer process,” she explains. “It may take longer sessions or more use of the home unit. It is an individual decision. A brain that is not trying to be regulated by medicines is going to response quicker to become more self-regulating on its own. That is what this technology is helping the brain to do.” As Hanning looks to the future of not only her franchise, but for Cereset as a treatment option, she would love to see it become more mainstream. “I would love for people to realize this is an option before they turn to medications to regulate their emotions and well-being,” she says. Location: 160 W. Carmel Dr., Ste. 186, Carmel. For more information, call 317922-7588 or visit Cereset.com. See ad on page 21.
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City planners need innovative solutions like vertical farming to feed the growing population. We can grow at scale, with minimum space and environmental impact.
Wendy Coleman, founder of LA Urban Farms, works with chefs, resorts, hotels, universities and corporate clients to set up aeroponic tower gardens, such as these kale and lettuce crops.
how they can grow more with less square footage through vertical gardens and sustainable techniques like [soil-less] hydroponic systems,” says Ray. Cultivate the City manages numerous gardens for clients around Washington, D.C., from elementary school gardens where kids learn to grow, cook and eat nutritious food to corporate gardens inside a new office building for lender Fannie Mae’s employee café. One of its crown jewels is a 6,500-square-foot rooftop garden on the Nationals Park baseball stadium, where edible flowers end up in cocktails and organic produce feeds fine diners and VIP ticket holders.
CROPS IN THE CITY Urban Agriculture Breaks New Ground by April Thompson
he average American meal travels 1,500 miles to reach its plate, according to the nonprofit Center for Urban Education About Sustainable Agriculture. Yet, enterprising green thumbs across the country are bringing the farm back to plate’s reach, growing hyperlocal food in backyards, on rooftops, through indoor farms and more. City farming reconnects urbanites to their food sources while bettering the environment, communities, diets and health. Urban agriculture, harkening back to the Victory Gardens planted to ward off food shortages during World War I and II, is nothing new. While 14
today’s home gardeners have staked out balconies, window boxes and vacant lots in this locavore resurgence, noteworthy pioneers are forging a path to organic urban agriculture on a commercial scale—tapping into new technologies and markets, and turning challenges like dealing with space constraints into fresh opportunities.
A View From the Roofs
Take Niraj Ray, whose company Cultivate the City is working to transform urban food deserts in the nation’s capital into thriving local food systems. “We want to get more people interested in growing their own food and show them
Ray grew his business organically, fueled by passion and curiosity, rather than any horticultural background. “I grew up in NYC, where I had nothing to grow on. When I moved to Florida for grad school, I had a huge backyard to play around with,” says Ray. Like many other urban farms, Cultivate the City offers a seasonal farm subscription known as a community supported agriculture (CSA) program that allows city dwellers to buy directly from local producers. Ray’s rooftop greenhouse, located on top of a local hardware store that sells his edible plants at retail, offers all the fixings for a healthy, diverse diet: hydroponic towers of leafy greens, trays of microgreens for corporate clients, specialty varieties of hot peppers for the company’s hot sauce and stacking cubes of an albino strawberry variety that Ray
photo courtesy of LAUrbanFarms.com
crossbred himself. “There are so many ways to contribute to urban farming, from aquaponics to vermicomposting; it’s about finding your niche,” he says.
Growing Up With Vertical Farming
By 2050, it’s estimated that 9 billion people will be living on the planet—7 billion in cities. “City planners need innovative solutions like vertical farming to feed the growing population. We can grow at scale, with minimum space and environmental impact,” says Wendy Coleman, who began her Californiabased business LA Urban Farms in 2013. Today, Coleman’s team works with chefs, resorts, hotels, universities, greenhouses and corporate clients like Google and Ikea to set up aeroponic tower gardens across the U.S. and Europe. With aeroponics, nutrient-enriched water is pumped through a garden tower to shower the roots of plants suspended in air. “It actually uses 90 percent less water than conventional growing, which is a huge benefit in a place like California, and avoids any kind of agricultural runoff,” says Coleman. In conjunction with urban farming partners, the business churns out 30,000 seedlings a month using aeroponic technology to grow for their diverse client base and working with chefs to plan seasonal menus around their produce. Aeroponics and other innovative farm technologies are transforming spaces in cities across the U.S., reclaiming peripheral and idle spaces like alleys and warehouses to grow herbs and vegetables in abundance, using 90 percent less land by growing vertically, notes Coleman. “With our gardens, diners can see their food growing at
There are so many ways to contribute to urban farming, from aquaponics to vermicomposting; it’s about finding your niche. ~Niraj Ray
their table; they get such a personal connection with their food. It’s an interactive way for hotels and restaurants to demonstrate their commitment to local, sustainable food,” she says.
Breaking into Hives: City Beekeepers
“I had a backyard garden that wasn’t doing so well, and I thought it was the lack of pollinators, so I got bees; but then I realized I was just a bad gardener,” quips master beekeeper John Coldwell, of Fort Lauderdale. Since this humble beginning in 2012 with a few backyard hives, Coldwell and his wife Teresa have been leading a movement to repurpose public land for “microapiaries” and provide apiary education for youth and adults throughout South Florida. Through their entity The Urban Beekeepers, the Coldwells offer beekeeping classes, consult with local governments, sell equipment and rescue “feral hives” to integrate into managed hives. They’ve worked successfully with parks, airports, golf clubs and country clubs to put honeybee habitats on site. Urban beekeeping works in synergy with city farms, as honeybees forage up to five miles for food, and in so doing pollinate a lot of crops. Seventy of the top 100 human food crops are pollinated by bees, according to the Food and Agriculture Organization of the United Nations. “We often hear people say their garden is doing better than it has in years, thanks to the apiaries nearby,” says John Coldwell. The challenges of growing at scale are a recurrent theme among urban farmers. Ian Marvy, the U.S. Department of Agriculture (USDA) outreach specialist for the greater New York City area, ran his own urban farm, grossing six figures for 14 years. However, Marvy says most farmers growing in the city aren’t operating at a profitable scale or producing enough for everyone to eat local. Even so, locally grown produce is a booming market in New York City. Greenmarket, founded in 1976, operates more than 50 farmers’ markets, limited
Tips From the Pioneers
hose that have never nurtured more than a houseplant shouldn’t be intimidated, says Wendy Coleman, founder of LA Urban Farms. “Growing food is easy and doesn’t require any special background,” says Coleman, who was green to growing when she started her business six years ago. When growing commercially, find a niche, says Niraj Ray, of Cultivate the City. The company grows plants of ethnic or cultural significance to appeal to Asian, African and Latino populations, from the nutrition-packed moringa to okra, a staple of both Indian and African cooking, given it is a growing market for immigrant populations not served by most traditional garden centers. Seek natural allies like sustainability-minded chefs to bolster an urban ag business. The farm-to-fork chef ’s movement has been a boon for beekeepers and farmers, with chefs acting as patrons of the farms, according to beekeeping expert Teresa Coldwell. Sette Bello Ristorante, an Italian restaurant in Fort Lauderdale, funds vertical gardens at a community garden where the Coldwells have hives so its chef can have pure organic food like squash blossoms pollinated by local bees. Urban farming has its pleasures and rewards, but can also bring hardships. Ray struggles with employee turnover when newbie farmers face the realities of working in the heat and rain, even from a sleek, trendy, rooftop garden. July 2019
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lachian Rustbelt has lost much of its population, jobs and economic base over the last generation. We want to promote health and wellness through fresh food, while helping to transform the urban landscape from falling-down buildings and vacant lots into productive community assets,” says founder Danny Swan. The operation’s food hub aggregates produce from small local farmers, providing a guaranteed market for their produce and the opportunity to reach a larger market, usually only served by food grown thousands of miles away. The produce is supplemented by four urban farm sites run by the organization, including an apple orchard on the site of a demolished housing project. Grow Ohio Valley also works to reach the “last-mile customers” that lack access to high-quality affordable produce via a mobile farmers’ market that goes to housing projects, senior communities and schools six days a week. Their latest project, the Public Market, is a retail location on Wheeling’s Main Street that will serve as a yearround farmers’ market. The organization is also building alliances between local farmers and healthcare providers through a project called The Farmacy. A
The USDA has a huge opportunity here and nationally to make cities more sustainable and feed more people. ~Ian Marvy partnership with a local free clinic, it targets people suffering from diabetes and other diseases linked to poor diets with a doctor’s prescription for organic produce offered free through the organization’s CSA. These urban agriculture pioneers are helping to not only grow food, but community, and are nurturing renewed connections to the Earth. City growing has so many benefits: decreasing packaging, costs and food miles traveled, making it easier to eat organic seasonal food and a more diverse diet. “The connection people feel when they plant seed and get to harvest the mature plant is transformative. Growing food is something we can all do to make a difference, for our health and the environment,” says Coleman. Connect with Washington, D.C. freelance writer April Thompson at AprilWrites.com.
LET’S GET GROWING
or those interested in trying home growing or supporting metro area farmers, here are some resources for eating food grown in and around your zip code. The U.S. Department of Agriculture’s Urban Agriculture Toolkit walks prospective city farmers through all of the necessary steps to planning a successful urban agriculture operation, from soil testing to accessing financing. Tinyurl.com/UrbanAgriculturalToolkit. UrbanFarming.org features a clickable map of community gardens in the U.S. and beyond where neighbors can connect and grow together. The FairShare CSA Coalition’s site (CSACoalition.org) offers an interactive Farm Search tool to find community supported agriculture (CSA) programs where city dwellers can subscribe to local farms and receive a share of the seasonal bounty. The American Community Garden Association (CommunityGarden.org) provides resources for finding, starting and managing community gardens. Local Harvest (LocalHarvest.org) has a searchable national directory of farmers’ markets, farms, CSAs and more.
to vendors that grow within a 200-mile radius, some of whom take home five figures on a good day, says Marvy. Interest in growing at the community level has also mushroomed, adds Marvy, who estimates that 90 percent of the city’s more than 500 school gardens weren’t there 15 years ago when he started this work. “The USDA has a huge opportunity here and nationally to make cities more sustainable and feed more people. I’m really excited and committed to that,” he says. While urban agriculture efforts are sometimes criticized for catering to upper income residents that can afford to pay top dollar for specialty items like microgreens, many businesses and organizations are working on multiple fronts, with lucrative specialty crops helping to subsidize programs serving families lacking access to healthy affordable food. Grow Ohio Valley takes an integrated approach to food sovereignty in Wheeling, West Virginia, and the Upper Ohio Valley. “This part of the Appa-
Cumberland Farmers’ Market Established in 2004, the Cumberland market includes a variety of food and craft items, as well as musical entertainment. Location: Cumberland Town Hall, 11501 East Washington St., Indianapolis. When: 8 a.m. to noon, Saturdays through October. For more information, visit Hoosier HarvestCouncil.com/farmers-markets/ cumberland-farmers-market/.
Farm to Fork Chemical Free Market at Normandy Farms Shop for produce and meat grown and raised organically with no artificial chemical ingredients. The market is producer-only as shoppers buy from the person that grew or raised the product personally. Most vendors’ items for purchase are certified organic or naturally grown. Location: 7802 Marsh Rd., Indianapolis. When: 4 to 7 p.m. Fridays For more information, visit FarmToFork Market.org.
Get Back to Basics at Farmers’ Markets
hen it comes to supporting good gut health, it’s important to get back to nature. And there’s no better way to get return to the basics than by knowing where your food comes from. Eating fresh, non-processed foods help to clear out the ickiness of toxins that tend to build up in the digestive system and, locally, there are many opportunities to shop for locally grown produce and raised meats as Indy’s farmers’ market season is in full swing.
Here are a few markets to check out this summer:
Fort Ben Farmers’ Market
Broad Ripple Farmers’ Market The Broad Ripple Farmers’ Market offers the best in fresh, local produce, meats, eggs and artisanal foods. The market features more than 80 vendors and a variety of musical entertainment each weekend. Location: Parking lot behind Broad Ripple High School, 115 Broad Ripple Ave., Indianapolis. When: 8 a.m. to noon, Saturdays through September; 9 a.m. to noon, Saturdays, October through November. For more information, visit BroadRipple Indy.org/event/farmers-markets/.
Created as a platform for local growers and vendors, the Fort Ben Farmers’ Market offers a variety of fresh produce and farm products delivered to the market and sold by the grower. Shoppers can also enjoy and purchase crafts made by local artisans while checking out talented local musicians that regularly perform at the market. Location: Civic Plaza, 9230 Memorial Park Dr., Lawrence. When: 4 to 7 p.m., Thursdays through Oct. 3. For more information, visit Facebook. com/FortBenFarmersMarket/.
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Garfield Park Farmers’ Market
Original Farmers’ Market at Indianapolis City Market
Created to support local, sustainable farmers and producers while offering a gathering place for the community. Featuring more than two dozen vendors, shoppers can find delicious items offered by local favorites, including Flying Dirt Farm, Native Bread and Mad Farmers Collective. Location: Garfield Park, near the tennis courts close to corner of Shelby St. and Eastern Southern Ave., Indianapolis.
As the city’s oldest farmers’ market, the Original Farmers’ Market at Indy’s City Market offers shoppers the best in locally grown and raised fruits, vegetables, and meats, as well as cheeses and unique spices and herbs. Location: Outside the City Market on Market St., between Delaware and Alabama sts, Indianapolis. When: 9:30 a.m. to 1:30 p.m., Wednesdays through October
When: 9 a.m. to 12:30 p.m., Saturdays through October For more information, visit GarfieldPark FarmersMarket.com.
Irvington Garden Club and Farmers’ Market Established in 2000 and voted the #1 farmer’s market by Indy A-List voters in 2016, the Irvington market features a variety of more than 70 vendors offering items from fresh cut flowers, bouquets and perennial plants to fresh produce, fruits, meats and cheeses. Shoppers can also peruse crafts and jewelry fashioned by local artisans. Location: Ellenberger Park, 5301 E. Saint Clair St., Indianapolis. When: 12 to 3 p.m. the second Sunday of each month through October. For more information, visit IrvingtonGarden Club.com/events/farmers-market/.
For more information, visit IndyCM.com/ farmers-market/.
North Church Farmers’ Market Formerly known as the 38th and Meridian Street Farmers’ Market, visitors can shop nearly one dozen local vendors offering locally grown food, educational information and health screenings. As one of the city’s oldest farmers’ markets, the North Church Farmers’ Market also serves to foster community involvement and outreach. Location: North United Methodist Church, 3808 N. Meridian St., Indianapolis. When: 4 to 6:30 p.m. first, third and fifth Thursdays through September. (Note: please check church calendar for specific dates.) For more information, visit NorthChurch FarmersMarket.com.
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Statehouse Farmers’ Market The Statehouse Farmers’ Market offers a twist on the original market idea. Shoppers can check out a variety of locally grown and raised foods sold by local vendors. Those that are seeking a quick, healthy bite are invited to check out the fresh, healthy lunch and snack options served by top food trucks in the city. Location: Robert D. Orr Plaza, 402 West Washington St., Indianapolis. When: 10:30 a.m. to 1:30 p.m., Thursdays For more information, visit Facebook. com/StatehouseMarket.
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Alice Robb on the Transformative Power of Dreams by Randy Kambic
photo courtesy Don Razniewski
e know and your study that of them? sleep is good for mental and It was where it all got physical health, but started for me and whether dreams can even though it was play a role is a fascieight years ago, I still nating topic. When remember my first luwe journey into that cid dream as if it was state, science journalyesterday. If I hadn’t ist Alice Robb feels we had that experience can reap even more of doing the exercises benefits and make to elicit lucid dreamour waking lives more ing, I don’t know if I productive, healthier would’ve written the and happier. book—although I’ve Her recent book always been fasciKnowing you are Why We Dream: The nated by my regular lying in bed, but also dreams, which have Transformative Power feeling, physically, of Our Nightly Journey, been vivid, and have which blossomed that you are in another often wondered what from a trip to Peru, place, is very powerful. was going on in my posits a new way to brain to produce ~Alice Robb look at our dreams inthem—especially cluding how to recall when I felt they were and even influence them, and how doing affecting my moods or my daily life. so benefits us when awake. Rich with recent studies and evoking famous artists, How is lucid dreaming differthinkers and others over centuries, she ent than normal dreaming? traces the intricate links between dreamIn lucid dreams, you are aware that you ing and creativity, and offers tips on how are dreaming. A lot of people will be in we can relish the intense adventure of a nightmare; it’s really scary, and you say lucid dreaming. to yourself, “This can’t be real, this must Robb was a staff writer for The New be a dream,” and then maybe you can get Republic and has also written for New yourself out of it. You can train yourself York Magazine, The Atlantic, Elle, The to prolong those lucid moments. Some Washington Post, the BBC and Britpeople do it naturally while others can ish Vogue. A graduate of Oxford with do different meditation exercises to learn Bachelor of Arts degrees in both Archaeto gain awareness within their dreams. ology and Anthropology, she resides in Before you start trying to have lucid Brooklyn, New York. dreams, it’s important to have very good recall of your regular dreams. We’re How did your experience in Peru shape both your dreams all dreaming every night, every time
we have a REM cycle, about every 90 minutes that we are asleep, even if you don’t remember your dreams. It’s easier for most people to improve their dream recall. It’s as simple as saying to yourself before bed, “I want to remember my dreams tonight.” The more intention you have, the more you think about your dreams during the day, can be enough to trigger you to better remember your dreams. If you pay close attention to your environment, looking and examining it and asking yourself whether it’s real, you will then ask yourself the same question in a dream.
How do you feel lucid dreaming can improve our overall well-being?
You can practice a speech you are worried about. If you are an athlete, you can mentally prepare. It can help with your mental health. You can use lucid dreams to confront your demons; you can summon someone that you want to have a conversation with and practice talking with them. They are awe-inspiring. Knowing you are lying in bed, but also feeling, physically, that you are in another place, is very powerful.
What steps can we take to improve our ability to recall dreams?
Keep a dream journal. It doesn’t have to be pen and paper; you can speak your dreams into your phone in the morning or in the middle of the night if you wake up… whatever you can do to train yourself to hold onto them because if you don’t remember them when you wake up, then they will fade pretty quickly. As soon as I started keeping a dream journal, I was amazed at how many I was remembering. When getting started, make sure to write something every morning, even “I don’t remember anything.” The habits will become ingrained and you’ll start to remember dreams. Randy Kambic, of Estero, Florida, is a freelance editor and writer. July 2019
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Relief for Pain, Anxiety and Inflammation
by Marlaina Donato
esearch is helping doctors connect the dots between seemingly unrelated conditions like irritable bowel syndrome, rheumatoid arthritis, post-traumatic stress disorder (PTSD), chronic fatigue syndrome and fibromyalgia, revealing a common denominator: the multitasking vagus nerve, the longest in the autonomic nervous system. The superpower of this doublebranched cranial nerve lies in transporting major neurotransmitters along what is known as the brain-gut axis. “The vagus nerve stems from the brain to the abdomen like a communication superhighway between your gut and brain,” says Hannah Aylward, an Orlando-based certified holistic health coach and gut health expert. “Studies show that the vagus nerve regulates inflammation throughout the body.”
Recent studies have shown that vagus nerve stimulation (VNS) can improve quality of life for individuals suffering from numerous condi-
tions. One type is a device that can be implanted by a neurosurgeon, which sends electrical impulses to the vagus nerve in children that suffer from seizures and adults with depression as a supplemental treatment when surgery or medications are not possible or effective. There is also a handheld, non-invasive VNS option called gammaCore, a U.S. Food and Drug Administration-approved device that offers hope for sufferers of cluster and migraine headaches. Its effectiveness for chronic pain management, as well as in cases of epilepsy and depression, was published in the Neuromodulation Journal in 2015. PTSD researcher Imanuel Lerman, M.D., and his colleagues with the Veterans Affairs San Diego Healthcare System, found that VNS affects areas of the brain responsible for processing emotional The vagus nerve pain. The findings, stems from the brain published in the jourto the abdomen like nal PLOS ONE earlier a communication this year, also show superhighway between that VNS delays the your gut and brain. brain’s response to pain signals in individuals ~Hannah Aylward with PTSD.
Mental Health, Trauma and the Gut
When it comes to the vagus nerve, anxiety is physical. Post-traumatic stress is rooted in neurobiology and experienced in the body, not just the mind, says Arielle Schwartz, Ph.D., a Boulder, Coloradobased clinical psychologist and author of The Complex PTSD Workbook: A MindBody Approach to Regaining Emotional Control and Becoming Whole. “This is why you can’t simply think or talk your way out of your trauma reactions.” According to Schwartz, “Disruptions in the gut flora, which often occur with overuse of antibiotics, can have a significant impact on mental health. An imbalance in the gut can lead to an inflammatory response in the immune system and a wide range of disruptive symptoms.” Aylward notes that 95 percent of the body’s mood-boosting chemical serotonin resides in the enteric nervous system, which governs the function of the gastrointestinal tract. “The brain-gut axis is becoming increasingly important as a therapeutic target for psychiatric and GI disorders,” she says. Daniel J. Siegel, M.D., clinical professor of psychiatry at the UCLA School of Medicine and founding co-director of UCLA’s Mindful Awareness Research Center, explains the trauma loop. “Developmental trauma impairs the integrative circuits of the brain and nervous system—the prefrontal cortex. When this happens, the brain will be hyperalert, interpreting some non-threatening situations as threatening.
“Learning to be aware of our internal state and learning calming techniques helps to regulate the autonomic nervous system and can go a long way,” says Siegel. “High ventral vagal tone means having a state of calm.”
Relax your brain.
Vagus Power Everyone can benefit from increased vagal tone, which goes hand-in-hand with engaging the parasympathetic nervous system for optimum equilibrium at the cellular level. Acupuncture, chiropractic—with a focus on the cranial nerves— massage, meditation, singing, laughing loudly, chanting mantras, gentle yoga and exercise, positive social interactions, belly breathing and chanting all make the vagus nerve a happy camper. These activities promote relaxation and help to decrease inflammation. “As a certified yoga instructor, I can attest to a wide range of natural vagus nerve stimulation techniques, especially using the breath,” says Schwartz. “Diaphragmatic breathing creates a gentle massage across your digestive organs, releases the diaphragm and stimulates nerve fibers within the lungs. Heart rate is reduced.” Brief exposure to cold water or cold air improves vagal tone and is a good option when anxiety is high. Eating cold-water fish like wild salmon or other foods high in omega-3 fatty acids such as walnuts, seaweed, hemp, flax or chia seeds provides vagal nourishment. Marlaina Donato is the author of several books, including Multidimensional Aromatherapy. Visit AutumnEmbersMusic.com.
Vagus-Nourishing Diet Tips Advice from gut health expert Hannah Aylward: 4 Eat plenty of vegetables, high-quality proteins, fiber and healthy fats. 4 A diet low in sugar and processed carbohydrates supports healthy vagus nerve function by maintaining a healthy gut microbiome.
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4 Practice intermittent fasting, which stimulates the parasympathetic nervous system (not recommended for people suffering from adrenal fatigue or high stress). 4 Take probiotics. Lactobacillus has been shown to increase GABA via stimulation of the vagus nerve. Bifidobacterium longum has demonstrated it can normalize anxiety-like behavior in mice by acting through the vagus nerve. July 2019
for daydreaming, concludes a study from the UK’s University of Central Lancashire.
The Pure Joy of Play
Why Kids Need Unstructured Fun by Ronica O’Hara
ot so long ago, kids would be shooed out the door to play and told to return home at meal time. But the rising use of digital devices and kids’ highly scheduled sports and school activities, as well as parental fears about safety, has made that kind of unstructured play rare—with resulting drops in children’s independence, resil-
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ience and creativity, experts say. In fact, play has been shown to be so critical to children’s development that an American Academy of Pediatrics 2018 clinical report, “The Power of Play,” recommends that doctors write prescriptions for it. “Play is not frivolous; it is brain building,” concludes the report. It defines play as voluntary, fun and spontaneous activities that engross a child, often resulting in joyous discovery, and includes imaginative make-believe, experimenting and risk-taking. It cites 147 studies showing that play builds skills critical for adult success such as problem solving, collaboration and creativity; decreases stress, fatigue, injury and depression; and increases range of motion, agility, coordination, balance and flexibility. Here are some ways to up the play in children’s lives:
Give them lots of free time away from devices. Yes, they
might be bored at first—but boredom enhances creativity, partly by allowing
cent of American boys and 47 percent of girls are participating on organized sport teams, but three out of four kids quit sports by age 13—one major reason being, “I was not having fun.” Play, on the other hand, is based on pure enjoyment and spontaneous collaboration among kids, minus overanxious adult “sidelining”. “When children play in their own ways, they generally play cooperatively. We adults impose competition, unfortunately. Yet even in our competitive society, the really successful and happy people are the ones who are oriented toward cooperation,” says Peter Gray, Ph.D., a Boston College psychology professor and author of Free to Learn: Why Unleashing the Instinct to Play Will Make Our Children Happier, More Self-Reliant, and Better Students for Life.
Encourage them to take the lead. Let kids decide whether they
want to play with friends, siblings or alone. They will happily make up their own games with lots of raw materials that are on hand—blocks, balls, puzzles, crayons, boxes, wooden spoons, old costumes and hats, sand, water, tarps and shovels. “Play is how children learn to create and govern their own activities and solve their own problems independently of adults,” says Gray. “Stated differently, it is how children learn to become adults. This value is destroyed when adults take charge of children’s activities.”
Back off from hovering supervision. It can rob them of
a sense of ownership and accomplishment. Leigh Ellen Magness, a clinical social worker and registered play therapist in Athens, Georgia, grappled with anxiety as she watched her 5-year-old son clamber up a roadside sculpture designed for climbing. “He climbed
Monkey Business Images/Shutterstock.com
Encourage fun, rather than competition. By age 6, 60 per-
so high that my stomach flip-flopped to see him so far from me. But I knew there was no better way for him to learn the limits of his own body than to test them,” she says. Mariana Brussoni, Ph.D., an associate professor in the department of pediatrics and the School of Population and Public Health at the University of British Columbia, Canada, concurs: “When they’re given the chance, even very young children show clear abilities to manage risks and figure out their own limits. The potential for learning is enormous.”
Don’t worry. “The data show that children are far
more likely to get injured in adult-directed sports, where they are pushed to compete, than in free play,” says Gray. “Moreover, the kinds of injuries that occur in free play are relatively easy to recover from.” As for the fear of kidnapping by strangers, the odds are very small—one in a million, according to the latest U.S. Department of Justice data. “Weigh the effect of the limits you place on your kids to prevent that very, very, very unlikely possibility versus the fundamental importance for their own health and development of exploring freedom,” advises Brussoni. Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.
The Herbal Connection by Kajsa Nickels
S Explore Free Play OutsidePlay.ca: This online, 20-minute, self-quiz
helps parents reflect upon their own childhood adventures and figure out a plan they feel comfortable with for their children’s unstructured “risky play”. Preliminary study data show that by three months, 93 percent of parents using the quiz had accomplished their goals.
“The Power of Play”: Tinyurl.com/ThePowerOfPlayAAP This study by the American Academy of Pediatrics lays out the body of research on the benefits of unstructured play for children.
“Say Yes to Play”: A Psychology Today online article
offers 12 strategies to encourage play, as well as additional references. Tinyurl.com/SayYesToPlay-PT.
ummer is an ideal time to add a healthy dose of fresh, organic herbs to make cool salads, luscious smoothies and other hot-weather eats and treats. Herbs are not only a flavorful addition to any meal, they are also chock-full of health benefits, from lowering blood pressure and improving mineral balance to increasing immune support, hydration, energy and healthy skin. Most people consider using herbs in small amounts as seasonings for recipes such as spaghetti sauce, soups or desserts. However, they are edible plants, just like kale and spinach. Although they tend to have strong flavors when dried, fresh herbs are usually quite mild and can be eaten in large amounts like any other vegetable.
Cool Benefits “Summertime herbs are important for dealing with the heat and humidity that the season brings,” says Nathaniel Whitmore, a Chinese medicine herbalist and shiatsu massage practitioner in Milford, Pennsylvania. An herb that he recommends for this time of year is American ginseng, which, unlike its Chinese namesake, is considered a “cooling” herb and helps keep the body moist. When combined with fresh chrysanthemum flowers, the result is a powerful elixir that both hydrates and energizes. “A piece of American ginseng root and a few chrysanthemums placed in a jar of water and set on a windowsill for a few days makes a great cold infusion,” says Whitmore. “You can store it July 2019
Fresh Is Best While herbs can be used in their extracted and dried forms, the most significant health benefits are often found in the raw, organic plant. “Fresh is better,” says Whitmore. “This is especially true when it comes to the more aromatic plants such as basil and lavender. A lot of the more volatile constituents are lost during the drying process.” Most herbs grow best in dry garden areas that receive at least eight hours of sun each day. Although some herbs can grow in partially shaded locations, they won’t be as flavorful. Many herbs can also be grown in containers or pots. Maria Noël Groves, a clinical herbalist in Allenstown, New Hampshire, and author of Grow Your Own Herbal Remedies: How to Create a Customized Herb Garden to Support Your Health & Well-Being, lists lemon balm, Korean mint, anise hyssop and purple basil as among her favorite summer culinary and beverage herbs that are easy to grow in pots. These make easy pickings for wraps, salads, sandwiches and more. “Lemon balm can also be used to make infused water,” says Groves. “With lemon verbena, lemon grass or holy basil, the result is refreshing and calming.” Just take a few sprigs and place them in either plain or seltzer water. The result is a delicately flavored beverage that’s also healthy and hydrating. Kajsa Nickels is a freelance writer and a music composer. She resides in northeastern Pennsylvania. Contact her at Fideleterna45@ gmail.com. 24
Herbal Chill-Outs This infusion can be used in place of plain vinegar in summer salad dressings. According to the Journal of Medicine, lemon balm is helpful in lowering blood pressure and cholesterol. Combining it with apple cider vinegar adds extra health benefits to the mix, including digestion enhancement, detoxing and inflammation reduction.
Marie C Fields/Shutterstock.com
Lemon Balm Vinegar
2-3 cups fresh lemon balm, washed 1 qt apple cider vinegar Add coarsely chopped lemon balm leaves and stems to a 32-ounce mason jar. Add vinegar until lemon balm is completely covered. Allow to sit in a cool, dark place for two to four weeks before straining. From the book Be Your Own Herbalist by Michelle Schoffro Cook. Used with permission from New World Library.
Dandelion and Violet Greens Pesto 1 bunch dandelion leaves 1-2 handfuls violet leaves 1-3 garlic cloves 1-3 oz Parmesan cheese 1 cup toasted, salted/tamari pepitas (pumpkin seeds) Juice of ½ lemon ¼ cup olive oil Coarsely chop the herbs and the garlic. Combine with a mortar and pestle, food processor or blender and blend until minced. Add the liquids and blend to a puree. Serve with organic tortilla chips, crackers or veggie sticks. Will keep for a few days in a tightly sealed container or frozen. From the book Grow Your Own Herbal Remedies by Maria Noël Groves. Used with permission from Storey Publishing.
photos by Stacey Cramp Used with permission from New World Library.
in the fridge for a few days and drink it in small amounts at a time to benefit from its energizing and hydrating properties.” Soft-stemmed herbs such as parsley and dill can be used in large amounts in salads and summer sandwiches. Other heat-tolerant herbs that are easy to grow include lemon balm, rosemary, lavender, mint and basil. “Lemon balm is great for headaches and insomnia that are common during summer heat waves,” says Michelle Schoffro Cook, Ph.D., an herbalist and doctor of natural medicine, in Ontario, Canada. “Basil can help reduce summer achiness, while lavender serves as a relaxant and an excellent bug repellant.” In addition to relieving headaches and restlessness, lemon balm is also beneficial for those that suffer from high blood pressure. A study in the Journal of Herbal Medicine reports that it is helpful in reducing blood pressure in patients with chronic stable angina. Rosemary, another herb used for sleep disorders, was found to also help improve memory and decrease anxiety in a study conducted in Iran at the Kerman University of Medical Sciences. One study in 2009 by researchers in the Department of Biochemistry at the University of Allahbad, in India, revealed that polyphenols found in herbs and plants harbor antioxidant properties that can help reduce the risk of developing cancer, cardiovascular disease, diabetes, osteoporosis and neurodegenerative disorders.
organization devoted to this called Park Rx America.” She recommends just 20 minutes during a lunch break to sit on a bench or on the ground beneath trees. There are many theories of why spending time in the woods or any other natural place makes us feel good; for example, findings published in the journal Toxicological Research in 2017 attribute the immune-boosting, mood-lifting benefits of forest bathing to natural terpenes released into the air by trees, especially conifers. Terpenes contain anti-inflammatory properties that strengthen the body’s natural defenses.
FOREST BATHING Mother Nature’s Rx for Body and Mind by Marlaina Donato
n 1982, the Japanese government coined the term Shinrin-yoku (“taking in the forest atmosphere” or “forest bathing”) to inspire people to visit and appreciate national parks. Today, that walk in the woods has become a medically recommended activity worldwide for improving immunity, reducing symptoms of anxiety and depression, managing chronic pain and promoting better sleep. The research supporting the physical and mental benefits of forest bathing is so compelling that it’s advocated by the National Institute of Public Health of Japan and prescribed to patients there. Researchers from the University of East Anglia, in England, examined years of studies and found significant evidence that experiencing nature has a positive impact on health. Published in the journal Environmental Research in 2018, the meta-analysis involving 290 million participants from 20 countries concluded that spending time in green spaces lowers blood pressure and cholesterol, and reduces the stress hormone cortisol. The study also noted a lower
risk of Type 2 diabetes and death from heart disease.
Terpenes and Tree Therapy
Another recent review of studies, published in the International Journal of Environmental Research and Public Health, concluded that Shinrin-yoku can ease the symptoms of adult depression. “Forest bathing plugs us into something we all seek—a source of peace and well-being. The thing that first hooked me into being a forest bathing guide was reading the robust body of research that proves the benefits of forest bathing,” says Judy Beaudette, board secretary of Friends of North Creek Forest, in Bothell, Washington. Melanie Choukas-Bradley, a certified forest therapy guide and author of The Joy of Forest Bathing: Reconnect With Wild Places & Rejuvenate Your Life, in Chevy Chase, Maryland, attests to the therapeutic value of forest bathing. “Even occasional nature immersion can have beneficial health effects that can last for days. Many doctors are now prescribing nature to patients. There’s an
Sensory Immersion, Not Exercise Shinrin-yoku is intended to engage the trinity of body-mind-spirit. “The main purpose is not exercise or getting from point A to point B, but rather having a mindful, sensory experience in nature. It isn’t some prescribed task you need to do, like pushups,” explains Hannah Fries, a poet and author of Forest Bathing Retreat: Find Wholeness in the Company of Trees. She communes with the wild for both health and inspiration. “Even if it’s only 20 minutes a week, go outside without a phone or other electronic device. Walk slowly. Look more closely. Listen. Smell. Touch. Interact with the living, breathing world around you. It’s that simple.”
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Choukas-Bradley says that observance is key. Recalling her first forest bathing experience, she says, “We paid attention to our breath and tuned in to the sights, sounds and sensations all around us. I noticed a perfect spider’s web, just barely trembling in the slightest breeze, its creator clinging to the center.” She recommends finding a “wild home”—a neighborhood park, garden or backyard tree. “Make it a practice to find a ‘sit spot’ where you can quietly observe beauty and are apt to feel a sense of awe. Psychology researchers have shown that experiencing awe has many positive effects on emotional health.” It doesn’t matter if we commune with nature in a rural or urban setting, only that we remain dialed in to our surroundings. “Forest bathing is a tool for slowing down our buzzing minds and practicing a secret superpower—the skill of consciously choosing what we put our attention on,” says Beaudette.
Greatness comes from fear. Fear can either shut us down and we go home, or we fight through it. ~Lionel Richie
Marlaina Donato is the author of several books, including Multidimensional Aromatherapy. She is also a composer. Connect at AutumnEmbersMusic.com.
Resources for your Mind, Body, Spirit, & Green living Online Directory & Community Calendar IndyHolisticHub.com RESTORE SKIN THERAPY BREENA YATES- ESTHETICIAN/FOUNDER 317-735-1161 5719 Lawton Loop E Dr, Suite 03, Indianapolis www.RestoreSkinTherapy.com Our array of services Skincare, Halotherapy, Massage, offer you a holistic and comprehensive approach to help you achieve your most radiant skin, healthy body and de-stressed mind.
ENLIGHTENED STEPS HYPNOSIS, COACHING & CONSULTING KELEI BAKER LEAK 2398 East 236th St, Cicero 317-695-0083 www.EnlightenedSteps.com Kelei uses Hypnosis, Coaching, Age/ Past life regression, NLP, EFT, EMDR, KShift & Integrative Addictions Solutions freeing clients to create the lives they desire. Dream it, see it, be it.
AMERICAN MOLD EXPERTS.COM Serving Central Indiana 317-837-6665 137 Production Dr, Avon info@AmericanMoldExperts.com
ADVANCED ALLERGY THERAPEUTICS BY KAREN JOHNSTONE RN AAT ALLERGY CLINICS: BLOOMINGTON, MARTINSVILLE, AND INDIANAPOLIS 317-560-8968 www.IndyHolisticHub.com/listing/ body-wide-therapeutics-llc Merging modern technology and ancient acupuncture principles for effective treatment of symptoms associated with allergies and sensitivities. Non-invasive -No Needles-No avoidance-No Supplements
THERMOVISION CLINICAL THERMOGRAPHY GENIE GOYKHBERG 317-306-6622 3815 River Crossing Pkwy #100, Indianapolis www.TherVIS.com The Premier Place for your Thermography Exam. Proactive Health Risk Factors Assessment by Advance Level Technician. Scans are interpreted by Thermologists, MDs.
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HOMEOPATHIC TOUCH SERGIY DRUGANOV, MD (UKRAINE), CCH 317-426-8855 210 East 91st Street, Suite B, Indianapolis www.HomeopathicTouch.com I am an experienced integrative healthcare practitioner, nationally certified in classical homeopathy. I can help adults and children with a range of acute and chronic conditions.
DREAMS FOR YOU COACHING AND DREAMS FOR SOCIETY LISA HAYS 317-374-5647 www.DreamsForYouCoaching.com www.DreamsForSociety.com Experience Lisa’s 44 Dream Card Deck, displaying positive aspects of yourself, as a tool to remove any blocks that prevent you from creating in a positive way.
THE PLAYFUL SOUL 1001 E 86th Street Indianapolis, In 46240 317-815-8881 www.theplayfulsoul.com The Playful Soul is a center of consciousness for your body, mind and spirit. We offer our local community a wellness space, event venue and gift boutique.
When we are in alignment, everything flows. There is ease and doors open for us. People, money and resources will show up on our path to help us achieve our goals. Therefore, we must always be awake to our goodness and take inspired actions to manifest our desires into reality.
C = Commitment
The Grace of Abundance
Five Practices to Create a More Abundant Life by Meriflor Toneatto
Commit to gifting ourselves with an abundant mindset because our mindset is critical to our success. One way to quickly shift our mindset to the positive is to concentrate on our desire and ask ourselves, “What do I have to believe for this to be true?” Our mind will creatively generate many possibilities that can get us excited, which then shifts how we think and feel to what is positive. As we do this, we will also create greater confidence in the knowledge that the universe is always working in our favor.
E = Expression Express our passion by first doing what we love. Then find a way to use our passion, purpose and life to serve others.When we do this, our world, our financial abundance and our joy will expand exponentially. Meriflor Toneatto is the author of Money, Manifestation & Miracles: A Guide to Transforming Women’s Relationships with Money. Connect at Meriflor.co.
bundance means plenty—a flowing of love, vitality, wealth, joy, prosperity, success and more. GRACE is an acronym representing five practices that can magnify abundance in all areas of life, including finances.
G = Gratitude There is tremendous power in being grateful, because what we focus on expands. Gratitude opens our heart to receive and give blessings. This puts us in a space to have more things to be grateful for. Practicing gratitude can be as simple as saying, “I am grateful for…” or “I am thankful for…” If we find ourselves in a negative state, practice gratitude even for as brief a period as 60 seconds. It will positively shift our emotion, thereby allowing us to be open to abundance.
R = Receiving To graciously receive can be as simple as accepting a compliment. Another way to receive is by requesting our heart’s desire. There is nothing wrong with wanting more. The truth is that we can have more—as much as we are willing to receive.
A = Alignment
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The key way to get into alignment for more abundance is to know our purpose, follow our passion and work on releasing internal fears and doubts. July 2019
Beyond Antibiotics Pets Can Heal With Natural Approaches by Karen Shaw Becker
ike people, pets can develop allergies to medications that are overprescribed, including antibiotics, which also have a long list of side effects—many of which are longterm. There is also the escalating problem of resistance, which is the result of too-frequent and unnecessary use of these drugs. One of the most important things to know is that dogs and cats are exposed to antibiotics when they eat food containing the meat of factory-farmed animals, which includes about 99 percent of pet foods on the market today. The exception is a very small number that contain free-range, organic ingredients.
In many cases, even when bacteria are exposed for the first time to a particular antibiotic, the majority will die, but some will survive and pass on that resistance to other bacteria. The problem is not that certain disease-causing bacteria are antibioticresistant, but that the resistance genes in any type of bacteria can transfer their ability to survive to billions of other bacteria. This is how superbugs are born. These are a strain of bacteria able to withstand assault by multiple types of antibiotics. When a veterinarian can no longer eliminate bacterial infections with antibiotics, the life of the animal is threatened, and that’s the biggest concern. 28
If a veterinarian makes a diagnosis of infection, ask for a culture and sensitivity test. Otherwise, he or she is making a guess at what type of organism is present and the best antibiotic to treat it. Each time an unnecessary or inappropriate antibiotic is prescribed, the potential for resistance increases. Only in an emergency situation should a veterinarian prescribe an antibiotic before the culture and sensitivity test can be performed. The vet can then switch medications if necessary when the results arrive. Giving the proper dose of the antibiotic at the proper intervals and using up the entire prescription is important, even if the pet seems to be fully recovered before the medication has run out. This will ensure the infection is totally resolved and prevent the pet from having to take another full course of antibiotics because the first one wasn’t fully administered and the infection wasn’t effectively cleared. It’s important to reseed the pet’s gastrointestinal (GI) system with friendly microorganisms—probiotics—during and after antibiotic therapy to reestablish a healthy balance of gut bacteria. This will also help keep a dog or cat’s digestive system working optimally and the immune system strong.
Alternatives to Antibiotics
Many conditions for which antibiotics are often indiscriminately prescribed respond very well to a combination of natural therapies, including herbs, homeopathic remedies, nutraceuticals, immune system stimulants and specific nutritional interventions. Functional medicine veterinarians, a group that is thankfully growing in number, realize this and are able to partner with pet parents to offer alternatives to antibiotics. A 2016 study showed cranberry extract to be as or more effective in preventing E. coli-related urinary tract infections (UTIs) in dogs as short-term antibiotic treatment. In addition, cranberry extract can help fight multidrug-resistant bacteria in dogs with recurrent E. coli UTIs. In a study of shelter dogs, researchers compared the use of probiotics to antibiotics to treat acute diarrhea caused by stress. They concluded probiotic therapy was as effective as antibiotic therapy. In addition, dogs that were unresponsive to antibiotics appeared to benefit significantly from subsequent probiotic treatment. Oregano oil, propolis, olive leaf, essential oils, colloidal silver and Manuka honey help reduce bacterial skin infections caused by methicillin-resistant staphylococcus aureus (MRSA) with good success. If a dog or cat isn’t facing a life-threatening health situation, talk with the veterinarian about alternatives to antibiotics. In these situations, pet parents often find it beneficial to consult a functional medicine or integrative veterinarian whose goal is to treat these problems by starting with the least toxic options first. Karen Shaw Becker is a proactive, integrative doctor of veterinary medicine who consults internationally and writes for Mercola Healthy Pets (HealthyPets.Mercola.com).
calendar of events NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@AwakenIndy.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit AwakenIndy.com to submit online.
FRIDAY, JULY 12
Indy Holistic Hub Business Build Up Breakfast – 8:30-10am. Indy Holistic Hub is an online directory, as well as support network for holistic health and well-being professionals. RSVP at Info@Indy HolisticHub.com. Sunrise Café, 11711 N. Meridian St, Carmel. IndyHolisticHub.com.
MONDAY, JULY 15
Aging Well: Handle Stress – 6-7:30pm. Par-
Apollo 11 50th Anniversary Celebration –
10am-5pm. Celebrate the 50th anniversary of the first moon landing. The Children’s Museum of Indianapolis. 3000 N. Meridian St, Indianapolis. 317-334-4000. ChildrensMuseum.org. Free with general admission.
TUESDAY, JULY 23
Being Bloomington: Being Peace Community Meditation – 11:30am-12:50pm. Cultivate
ticipants will learn basic stretching, meditation, breathing techniques, and guided imagery to facilitate being less stressed. Aging Well workshops are geared towards adults 60 and older; however, adults of all ages are welcome to attend. Register at IndyPL. org. Central Library, 40 E. St. Clair St, Indianapolis. Free. 317-275-4100.
inner peace through meditation and live meditation music. Free. Monroe County Public Library Auditorium. 303 E Kirkwood Ave. Bloomington. BeingPeaceBloomington@gmail.com. BeingPeace Bloomington.com.
THURSDAY, JULY 18
your lives with Hypno-Coach Kelei Leak at OM hOMe 6515 Ferguson St, Indianapolis. $11. 463207-3938.
Conscious Self-Care Series: Just Breathe – 7-8
pm. Join Dr. Scott Cooper and Dr. Vicki Knapke in an engaging conversation focusing on breathing techniques and oxygenation. Discover how breathing integrates chemical, neurological, and energetic balance in your life. Free. Morter HealthCenter, 10439 Commerce Dr, Ste. 140, Carmel. 317-8729300. MorterHealthCenter.com.
FRIDAY, JULY 19
Athens After Dark – 6-10pm. This Best of Indy
award-winning happy hour series is back exclusively for big kids 21 and older and occurs after the museum closes to visitors. Grab a drink, mingle with friends or coworkers, and enjoy this one-of-a-kind adults-only lineup! The Children’s Museum of Indianapolis. 3000 N. Meridian St, Indianapolis. $25-$30. 317-334-4000. ChildrensMuseum.org.
SATURDAY, JULY 20
Storytelling & Story Weaving – 11am-12pm.
Hypno-Coach Kelei Leak leads fun for children and parents of all ages. Fairies, Nature and Magic are everywhere. OM hOMe 6515 Ferguson St, Indianapolis. $11. 463-207-3938.
THURSDAY, JULY 25
Past Life Regression – 7-8:30pm. Come explore
TRY FOR FREE! MEET YOUR CONSCIOUS PARTNER HERE!
WEDNESDAY, JULY 31
Indy Holistic Hub Business Build Up Lunch
– 11:30am-1pm. Indy Holistic Hub is an online directory, as well as support network for holistic health and well-being professionals. RSVP at Info@ IndyHolisticHub.com. Blind Owl Brewery, 5014 E. 62nd St., Indianapolis. IndyHolisticHub.com.
plan ahead SATURDAY, AUGUST 3
PlantPure Nation: Film Screening & Discussion – 2-4:30pm. Central Library presents a
screening of PlantPure Nation, the fourth and final movie in our Lifestyle Medicine/Food for Health film series. This 2015 documentary explores the connection between a plant-based diet and the prevention and reversal of chronic diseases. Following the film will be a panel discussion featuring local healthcare practitioners. Register at Eventbrite.com. Central Library, 40 E. St. Clair St, Indianapolis. Free. 317-275-4100.
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Coming Next Month
Natural Pet Care Plus: Children’s Health
NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Calendar@AwakenIndy.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit AwakenIndy.com to submit online.
First Class Free. New students are welcome to take their first class free any day. Select your class and bring your mat. Schedule available at IPYC. org. Inner Peace Yoga Center, 5038 E 56th St, Indianapolis. 317-257-9642. IPYC.org.
Evening with the Doctor – 7pm. Learn more about your body’s ability to self-heal, and the benefits of Bio-Energetic work. Free. RSVP requested. Morter HealthCenter, 10439 Commerce Dr, Ste 140, Carmel. 317-872-9300. MorterHealthCenter.com.
sunday A Positive Path for Spiritual Living –9:30am Meditation; 10am Celebration Service. Come for music, meditation, and inspirational message and stay for fellowship. Youth education and nursery care provided. Free. Unity of Indianapolis, 907 N Delaware St, Indianapolis. UnityOfIndy.com. Sahaja Yoga Meditation –11am-Noon. Unleash your potential for good mental and physical health, balance and maximum performance to help you live fully in the present moment with Sahaja yoga meditation. Free. Southside meeting location, 4950 E County Line Rd, Indianapolis. 317-755-9630. IndianaMeditation.org. Kundalini Yoga – the Yoga of Awareness – 11am-12:15pm. Experience a vibrant mix of physical postures, breath work, meditation, mantra, mudra and sound vibration with Gong relaxation. $10. CitYoga, 2442 N. Central Ave., Indianapolis. 317-920-9642. CitYoga.biz. Community Yoga – 4-5pm. Hendricks County residents are invited to an all-levels flow class. A great opportunity to add an additional class to one’s yoga schedule. $5. Peace Through Yoga, 134 S Washington, Danville. 317-753-1266. PeaceThroughYoga.com.
monday Mindful Meditation – 12:15-12:45pm. Brief discussion followed by silent practice and concluding with observation, comments, or questions. No experience, fee, or registration required. Free. CenterPoint Counseling, 7700 North Meridian, Indianapolis. 317-252-5518. CenterPointCounseling.org. Health & Wellness 101 Class – 6:30-8:30pm. Learn how to support your health naturally and reduce chemical overload in your life. Essential oils, weight-loss support and more, with holistic health practitioner Kim Woods. Free. Held in Irvington. For more info and to RSVP: 317-4094981. BeAmazing.net.
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wednesday Mindfulness Meditation – 5:30-6:15pm. 1st & 3rd Wed. Meditation opportunity open to anyone wanting to practice mindfulness in a supportive community. Drop-in with Cos Raimondi, no registration necessary. $5 suggested donation. Nourish Wellness, 826 W 64th St, Indianapolis. MindfulLifePC.com.
thursday Mindful Meditation – 12:15-12:45pm. Brief discussion followed by silent practice and concluding with observation, comments or questions. No experience, fee, or registration required. Free. CenterPoint Counseling, 7700 North Meridian, Indianapolis. 317-252-5518. CenterPointCounseling.org. Vegan Buffet at Spice Nation – 5:30pm. The Indian restaurant features vegetarian and veganfriendly selection. Spice Nation, 4225 Lafayette Rd, Indianapolis. 317-299-2127. Community Drum Circle – 7-8pm. Pre-jam begins at 6:45pm. All ages and levels are welcome, no experience necessary. Drums provided by Bongo Boy Music School and REMO, Inc. Free. Bongo Boy Music School, 8481 Bash St., Ste 1100, Indianapolis. 317-595-9065. BongoBoyMusic.com.
friday PlayFULL Hours – 9-11am. Little ones can explore their world with different activities and unstructured play every week. These activities require parent participation and include a chance for parents to socialize, too. $3. Holland Park, 1 Park Dr., Fishers. 317-595-3111.
saturday 1st Saturday Bazaar at The Playful Soul – 11 am-4pm. The 1st Saturday of every month we will have live music, local artisans with jewelry, art, apothecary, massages, henna, face painting, local produce, flowers and much more! 1001 E. 86th St. Indianapolis. 317-815-8880.
community resource guide
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