E E FR H
EALTHY
LIVING
HEALTHY
PLANET
Introducing Plant Medicine Pages Stephen Harrod Buhner’s
Feeling With The Heart
Entheogen Plant Medicine
Wild-crafted Afrotanicals Plant Medicine for the Skin
November 2019 | Portland-Vancouver Edition | NAPortland.com November 2019
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HEALTHY LIVING HEALTHY PLANET
letter from publisher
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here’s a lot to be thankful for in this November Issue. Managing Editor, Deb Rodney has launched our Plant Medicine Pages, so we can bring you local resources for accessing the healing benefits of plants. We’ve even included her personal story about a conversation with parsley. We are very proud to print an excerpt from herbal wiseman, Stephen Buhner’s book, “The Secret Teachings of Plants.” And be sure to check out Robin Bodhi’s article, “Introduction to Entheogen Plant Medicine” for some insights about the research that’s beginning to show the potential healing benefits of psychotropic plant medicine. In the coming months, we will showcase some of the Northwest’s leading herbalists as we feature plant medicine -- from food to foot baths to mushrooms. Foodie April Thompson brings joy to the season’s table with her take on “Zenful Eating: Mindful Meals in Quiet Gratitude.” Several of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving! Hens with benefits take center stage in “Urban Chickens: Coming Home to Roost.” Locavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. We continue to bring you stories of courageous women. This month herbalist Biddy Early, who lived in the 1800’s in Ireland, visits from the beyond in a ghost story. I laughed when I read that she has a 21st century cannabis strain named after her. This month’s feature, “Chasing ZZZZZs: How to Put Insomnia to Rest” examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways article, “The Happy Thyroid: Seven Ways to Keep It Humming.” I have a thyroid condition, which I struggle with and I found the article very helpful. It reminds me yet again just how important the magazine is as a resource. Stress is on the radar at the magazine. We are looking for an Ad Sales Rep. The magazine relies on advertising. It’s the reason we can offer the magazine free. So, if you are interested in helping the magazine, have some advertising sales experience, and are looking for meaningful part-time paying work (or know someone who might), please let me know. You can email me at NAPortland.com. If you regularly read this page in the magazine, it’s pretty clear how much I love the magazine. It’s always hard to be vulnerable and ask for help but it is time for me to give a shout for some assistance. My dream is to work with a team to help bring you the magazine, but I have also come to the sad conclusion that I might need to put it up for sale. If you have ideas about how to help keep the magazine alive and well, I’d love to hear from you. We loved meeting so many readers at Veg Fest! You can check out some of the comments we heard on the back page. It feels so good to know the magazine makes a difference to so many. Change is hard. Change is good. Change is inevitable….
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ries 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 By Jessica Irvine 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.
MINDFULNESS: NOT JUST FOR THE MONKS
Ronica A. O’Hara is a Denver-based freelance health writer. Connect at OHaraRonica@gmail.com.
Explore Free Play OutsidePlay.ca: This online, 20-minute, self-quiz helpstoparents indfulness seems be on evreflect upon their own eryone’s minds childhood these days. With adventures and figuremindfulness out a plan helps good reason: they with feel comfortable withmore for their us cope stress, and live engaged, children’s unstructured “risky play”. calmer lives. It is a state of consciousness study data showenvironthat by thatPreliminary allows you to react to your three months, 93 percent of parents ment in a non-reactive and receptive way. using the quiz had accomplished Research on mindfulness shows that it their goals. can mitigate the effects of work-related
M
stress, social anxiety, improve therapeutic “The Power of Play”: Tinyurl. Budoutcomes and emotional regulation. com/Th ePowerOfPlay-AAP is dhist monks have been studiedTh extensively study by the American Academy by monitoring their brains with functional ofand Pediatrics lays out the body MRI the findings indicate that the of research on the benefits of “mindful” brain is capable of change and is unstructured play for children. more resilient. There seems to be no question that mindfulness based practices and “Say Yes Play”: A Psycholo meditation areto beneficial. Today online article offersthat 12 mindful While we can all agree to encourage play, w nessstrategies has benefits, the process of as attaining as additional references. Tinyurl.co those benefits might be hard for some. Not SayYesToPlay-PT. everyone has the time or temperament. Perhaps we struggle with meditating, prevented from calming our mind by diagnoses like ADHD, PTSD, trauma, depression Music healing or anxiety andhas despite effort, itpow is hard to It has the ability to tak cultivate a sustained mindfulness practice. people out of themselve Perhaps we possess a “type A personality” a few hours. that makes for us phenomenal doers, but we struggle at observing the mind. ~Elton John Maybe the culture of mindfulness doesn’t resonate
with you and it is hard to find practices that suit you. Yet, none of these barriers ought to keep you from experience the benefits of mindfulness. Let’s explore some mindful practices that you are likely very familiar with that most of us don’t see as mindful, and then we’ll introduce some mindful practices that you might not have been familiar with. Mindful activities you may already be
doing, but might not think of as mindfulness: what is it, some things you’re already doing and some things you might want to try. Most of us have done one or all of these activities at some point, and may not have realized that we were engaged in a mindful practice: • Counting sheep - maybe you’re old enough to remember the folk wisdom that if you can’t sleep, lay in bed and imagine sheep jumping over fences, one by one, until you fall asleep. The focus on one image, a calm scene of sheep mounting a fence and repetition of the image are all elements of a mindful practice. • Spending time with an animal calm time spent petting an animal both calms them and releases endorphins in your body. Maybe all those animal memes are onto something. • Walking in nature - a growing body of research shows that there is benefit to cultivating a connection to the natural environment, and that simply being in a natural environment has positive effects on our sense of well-being. The Japanese have perfected this simple act into a practice called Shinrin-Yoku, or forest bathing. Although it sounds like an involved process, forest bathing is actually a simple matter of walking in a forest and calmly and actively noticing the natural environment. Continued on page 5
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Contents 10 REALITY CHECK How to Put Insomnia to Rest
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14 PLANT MEDICINE
Guide to the World of Plant Medicine
16 AFRO-BOTANICALS Plant Medicine for the Skni
18 ENTHEOGEN Plant Medicine
20 THE HAPPY THYROID Seven Ways to Keep It Humming
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24 ZENFUL EATING
Mindful Meals in Quiet Gratitude
28 REIKI
Research and Resources
34 “NATTIE” AWARDS Natural Choice Awards
30 KIDS WITH GRATITUDE Making Thankfulness Second Nature
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32 URBAN CHICKENS Coming Home to Roost
DEPARTMENTS 6 health briefs 8 global briefs 10 reality check 14 plant medicine 20 healing ways 24 conscious eating
26 fit body 30 healthy kids 32 natural pet 38 calendar 38 on going events 41 resource guide
Continued from page 3 Now that you have been reminded that you already have a mindful practice and just didn’t realize it, let’s add on some quick and fun mindful activities: • Heart’s aspiration - this mindful meditation combines two powerful practices: meditation and manifesting and could be a powerful way to start your day. Set aside 1 to 2 minutes and begin = by asking yourself a simple question: What is my heart’s aspiration? Sit with the question for 20 seconds without really “thinking” of an answer. Pause for a moment, and then ask it again. You could even try a third time, all the while, just sitting with the question and not trying to think of an answer. Then write down any thoughts, impressions or ideas that you have. • Penny exercise - This is a fun activity to do with a small group or with kids. Each person gets a penny and they have 1 minute to quietly notice everything they can about the penny - the color, the year of issue, the design, any imperfections and so on. Then, all the pennies are placed in a bowl or basket and each person has to find “their” penny. • Yawn and stretch - This is a great exercise to try next time you are on a long flight. Set a timer and stretch and yawn for 10 seconds every hour. You might have to get the ball rolling with a “fake” yawn, but spend time stretching really, really slowly. Notice (withoujt trying to fix or judge) any place in the body where you might be holding tension or have pain. Then return to your normal activity. On a plane, the yawn could be catching! Clearly, meditation and mindfulness are beneficial in many ways from aiding in therapy work, to reducing feelings of isolation and depression, yet not everyone can commit to a sustained practice of yoga and meditation to get there. For those of us who can’t, it’s helpful to remember that you may already have a mindfulness practice, and there are some quick and fun activities anyone can add that will enhance what you are able to do. Jessica Irvine is the Co-Owner of Peak Training Center. To learn more, visit https://www.peaktrainingcenters.com
November 2019
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Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.
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Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.
Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.
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Take Hibiscus to Fight Breast Cancer
Say No to the Third Cup of Joe to Avoid Migraines
Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.
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health briefs
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Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.
Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.
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Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: nonalcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.
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Methane Matters
global briefs
Fracking Linked to Global Warming
License to Plant
In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.
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Gun Control in India Goes Green
Jaws of Life
California Bans Fur Trapping
California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators
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Polar Alert
Alaskan Sea Ice Melting Faster
Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.
Healing Hazard
A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.”
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Health Care Sector Impacts Climate
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are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats.
As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal. About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”
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Species Setback
EPA Weakens Protective Regulations
The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered
Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitatprotected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.
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November 2019
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reality check | finding resilience in troubled times
THE NATURE OF REALITY INSPIRED BY A CONVERSATION WITH PARSLEY By Deb Rodney look delicious?” After that in the veggie section of the supermarket, there it was a little louder. A whole bunch was saying, “Take me. I’m yours.” “I hid the stems deep down in the garbage, thinking
I was surely going crazy and afraid my addictive behavior, which couldn’t possibly be explained, would be discovered by my family.”
For weeks, I bought parsley in multiple bunches, washed and ate it alone standing at the kitchen sink. I hid the stems deep down in the garbage, thinking I was surely going crazy and afraid my addictive behavior, which couldn’t possibly be explained, would be discovered by my family.
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t was just a garnish. A little, lacy green sprig I snatched quickly before the waitress whisked away my empty plate and headed for the dishwasher.
Then my mind would teeter in another direction. It was perfectly natural to eat a lot of parsley. It tasted good. It couldn’t hurt me. It’s a green vegetable, right?
“One simple, crunchy mouthful was the beginning of what came to feel like a haunting, a possession, or an irrational addiction.”
Plants are medicine. How did we first discover their medicinal properties? Imagine one of our early foremothers in the forest foraging for food. She trips and cuts her arm. It begins to bleed badly. She decides to try and stop the bleeding with some leaves she puts on the wound. But it continues to bleed and she runs from plant to plant trying this and trying that until she finally grabs some yarrow leaves. She presses them to the cut and the bleeding stops. She passes the information to everybody she knows and soon yarrow leaves become known for stopping the flow of blood.
Parsley. It tasted so good. In fact, it was better than the entire meal. One simple, crunchy mouthful was the beginning of what came to feel like a haunting, a possession, or an irrational addiction. It turned out to be a simple message. Before you read my musing to its conclusion you will think I’m surely delusional, or my story will resonate somewhere in the depths of the truth you know. You’ll sigh and say, “Ahhhh, yes, I know that, too.” There are parallel realities. One that says it’s impossible (and ridiculous) to have a conversation with parsley. And one that knows that the unseen (and unacknowledged) in our world speak to us in many ways—even if we only hear them in big moments we call miracles. Well, parsley started speaking to me in a whisper without words. The communication felt more like an impulse. “Taste me, don’t I 10
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Or did it happen like this: The first women and men knew that plants communicated. After all they lived in intimate proximity with them since before they could communicate among themselves. They cut a carrot, looked at its center, and it resembled an eye. So, they knew carrots were good for eyes (which they are). A tree in the Amazonian jungle has a bark that resembles snake’s skin and is a known cure for snakebite. Today, we know that the inside of the heart looks like the chambers of a tomato, which is nutritionally good for maintaining a healthy heart. Maybe our early ancestors looked at
a yarrow leaf and their veins looked like the ones they could see in their wrists, and they associated it with the blood that flowed if they were cut. Or maybe the yarrow tree simply called out in some way, “Look at me. I can help.” And our foremother, without thinking put the leaves on her cut, the bleeding stopped and she lived to grow old.
“So, is finding the right foods for our health or the right medicines for a problem a hit and miss process?” So, is finding the right foods for our health or the right medicines for a problem a hit and miss process? Or if we know how to listen, do plants communicate with us bypassing the “rational” mind and sending their messages to somewhere in the realm of the soul looking for wholeness? I didn’t figure out what the parsley was trying to tell me until I went to my naturopath because I was feeling tired all the time. After a blood test, she told me I was iron deficient. With relief, I opened up and told her about my parsley addiction. She laughed and said parsley was high in iron. In my head, I could see little bunches giggling delightfully as their message got through. Now that I know that plants have a language and can communicate from some deep place of connected life, I wonder if maybe there are ways we humans can listen beyond the limitations of words and thoughts, to find our way to resilience, health and wholeness. Deb Rodney is the managing Editor of Natural Awakenings. She can be reached at debrodney@gmail.com
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reality check | finding resilience in troubled times
WOMAN OF COURAGE... BIDDY EARLY, Ireland 1800’s, A Ghost Story by Deb Rodney I was accused of many things. Yes, I cut up earthworms and frogs and boiled them in a pot. I fed that soup to those afflicted with the prevailing disease of starvation, when there was nothing else. Trust me, it’s easier being a ghost than livin’ in your world. I know for a fact because when I was 16, I slaved my heart out in the poor house after my mother died. It taught me real early what it meant to be poor. Somebody there taught me to read and write, for which I am mightily grateful. Poor people help each other out. It’s just what we do.
O
h, how I lust for a wee draft of poteen! But the whisky would spill down my ghostly gullet and onto the floor like piss. I could use a smoke. Sigh. I did love my pipe. And I lust for my husband’s bodies. All four of them. Each of them died on me--wild cards they were or they wouldn’t have married me. The sweetest of the lot was 31 years to my 71. They say I bewitched him but he’s not here to say what drew him close to me. They called me Biddy the Healer. Sometimes the Wise Woman of County Clare. And sometimes they called me mad as a box of frogs. You daft people named some weed after me and it won the Cannabis Cup in 2003. Biddy Early: A little gift from the hereafter. But I dither. As a wee girl, I listened to the faeries and by the time I was 15, I had learned to be a folk healer from my mother, as she had from hers. I had a knack for concocting herbal potions and I gave them to animals, same as people. On a small tenant farm, a dead animal could mean starvation for poor souls in the farmin’ back country of Ireland. I used ergot to ease the pain of labor. The idiotic church held that a woman’s birthing pain was punishment for the sins of Eve. The church didn’t like me. Not one bit. I didn’t like them neither. Priests denounced me from the pulpit. They tried to scare people away from me. But people came. Who wouldn’t go to hell for a cure, if one of her own was sick?
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And yes, I carried a magical blue bottle that I shook two or three times and it showed me cures and warned me of deaths and disaster. It was given to me by the faeries and contained some powerful medicine. And it scared people. Once when my black-hearted landlord evicted a bunch of us who had nowhere to go, the dark elixir in the bottle showed me that his death was nigh. As he threw me out of my cottage on me ass, I screamed that he was doomed. People was so mad and desperate that they murdered him that very night. That blue bottle caused me a lot of trouble but I carried it everywhere. Yes, people came to me. I helped their babies find their way out of the womb and I sat with them when they died. I pulled their teeth, set their bones, sewed them up and cured their gas with my herbs. Some money-people came to me too when the fricken doctors couldn’t cure them. I charged them accordingly. My healing ways was questioned by a doctor who would sell you the eye balls right outta your own head. He was jealous of the few shillings I sometimes got from my patients, or maybe
MASSAGE FOR STRESS AND ANXIETY
it was the fat little piglets or the bottles of whisky. Or maybe it was because they came to me at all. I lived with the misery of the poor my whole, long life. They trusted me. I didn’t care what them doctors thought. But they sure cared about what I did! by Lee Walker
A
Well, the case was dismissed due to lack of evidence because those priests and judges couldn’t find even one witness to testify against me. Maybe they was scared. I don’t care why. I helped many more people and died poor and natural when I was 74.
ccording the American The Catholic church and I made our peace. Father Connel In 1865, I wastobrought to courtMassage in Ennis and charged under Th erapy Association (AMTA), 75 lan anointed me in my last hours. But he hurled my magical blue the Witchcraft Act. If a woman dared to cure, she was accused of percent of individuals in bottle in Lake Kilberron behind my cottage when I passed into consorting with the devil. That surveyed was ridiculous. I had my husbands 2013 said their this sorry state. I’m still furious about the stupidity of some people to consort with primary and theyreasons pleasedfor me.receivI had no use for the devil. ing a wanted massagetoinbethe 12 months were and I’m gonna hang around until I find it. If you find it, use it They ridpast of our fine peasant-women’s herbs and lore. medical or stress-related. People no longer wisely. And that wasn’t going to happen while I was alive. seek a massage solely for relaxation, says the AMTA, but many use massage therapy the Ichijo Advantage toDiscover assist with numerous medical conditionsͲ Contemporary Design and AwardͲWinning Energy Efficient Homes! or to manage stress and anxiety, which Pricing in the $400’s! translates physiologically as tension held in the body. In the 2013 survey, 59 percent of Save 1/3 on your energy bill! Come visit Grand View Meadows respondents said their physician recomwhere you will find contemporary designed homes with unique mended massage. While the fight-or-flight response Ichijo features. which produces the stress hormone cortisol was once a reaction to life-threatening • High quality wall panelized construction with additional insulasituations such as encounters with wild anition and rainscreens mals, today this physiological reaction of the autonomic nervous system could be the • Upgrade to solar for more savings + take advantage of a generresult of perceived threats such as negative ous tax credit! self-talk or a hectic workday, or could even be triggered as a side effect of prescription 3 Models Open Saturday & Sunday NoonͲ5pm Ͳ Pricing in the $400’s medication. found that the therapy lowered cortisol A review of more than a dozen studMany people carry a significant por- Kevin May levels by up to 53 percent. Massage also ies concluded that massage therapy helps tion of stress as tension in the shoulders, Coldwell increased serotonin and dopamine, which relieve Banker anxiety by affecting the body’s Bain neck and back, and posture plays a big part.kevinmay@cbbain.com are both neurotransmitters that help reduce biochemistry. Researchers at the University However, the opposing muscles, such as the occurrence and severity of depression. of Miami School of Medicine reviewed 415.846.0577 10037 SE 172nd AVE those in the chest, also often contribute to ichijousa.com data measuring the cortisol in participants the pain in the back of the neck. Happy Valley, OR before and immediately after massage and
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plant medicine
Introducing our
PLANT MEDICINE PAGES!
Tea, spices, food-as-medicine, foot and forest bathing, mushrooms, plant-based cosmetics, herbal remedies and alternatives, the latest research on psychedelics and more— all from the Northwest’s leading herbalists, teachers and experts. Every month NATURAL AWAKENINGS will be your guide to the world of PLANT MEDICINE. Browse the pages and see what you think. We’d love to hear from you!
FEELING WITH THE HEART Excerpt from Chapter Nine,
“The Secret Teachings of Plants” By Stephen Harrod Buhner
of feelings, it may be hard to let yourself notice them. Begin by allowing yourself to describe these plant-generated feelings in any way they come to you, letting them come into consciousness and emerge into words, without trying to control them. Notice everything that your body does during this process, everything you feel, even stray thoughts that come into your head, no matter how insignificant, unrelated, or ridiculous it seems. So, pay attention to everything that your body does as you sit with a plant, everything you think and everything you feel. We are daily touched by the world within which we are embedded, we feel that touch upon us in the thousands of nameless feelings we experience each day. In paying attention to them, they come forward into consciousness and begin to reveal their secrets, for each emotion registers the impact of a particular meaning that has touched us. This process works best at first if you begin with plants you instinctively feel drawn to. They are those with which your heart already feels a kinship.
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he hidden face of nature can only be seen with the heart. Everything we encounter in the wildness of the world gives off its own electromagnetic pulse of communication. These waveforms are filled with meaning. They are living communications that touch us and that we experience as feelings. Most of us have been taught that feelings only come from within us. For those of us who wish to learn directly from the wildness of the world, and from the individual plants and the medicinal uses they possess, it is essential to begin with the heart. To do so, you must open your heart and let the plant’s living communications flow into you, weave through you. Because we have been taught for so long to disregard these kinds 14
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THE PRACTICE While sitting with a plant, keep strongly in mind its living reality. Become aware of your heart and breathe in the feelings of the plant that are coming to you. Now, feeling the nonphysical energy field of your heart emanating out from you. Envelope the field that your heart is creating with each beat. Feel it holding the plant within it. Let your human-touching and the plant-touching interweave and blend together. Now, let the beauty of the plant affect you. Notice how much you care for it. Send out from your heart the love you feel. And the plant, like all life, will take those feelings in and
will respond to them. You will feel yourself slowing down as you do this-- beginning to breathe more deeply as this progresses. This is a sign that you are moving more deeply into the heart as an organ of perception. As you develop your sensitivity, you can feel the plant begin to move toward you, respond to you, engage with you. You can tell, when you pay close attention, the moment when the two of you have established rapport. In that moment, send a request from the deepest recesses of yourself. Ask the plant how you can use it as medicine. Tell it of your need. It takes practice to refrain from inserting what you think you know in this process. You must remain with the thing itself. Allow it to speak to you in its own terms, hear it with the ears of a curious child, of that its true nature enters into you. There will be a response. Plants will teach you their medicine as they have always taught human beings. Though you may have to pay attention to your body, your feelings, and the odd stray thoughts or feelings that pop into your mind to perceive it. Sometimes a phrase will, of itself, emerge into the mind. Or perhaps a picture will flash on the field of your inner vision. Afterwards, you may want to go and look up the medicinal actions of the plant, which you have been sitting with to see that what you are receiving has some basis in reality. It takes a long time to really trust this most ancient of skills. You will eventually learn to hear. The plants don’t mind if you notice or if it takes some time, for they are the most caring of living beings. You only have to love them, to feel the touch of their communications on your heart. This flow of life to life binds you into the web of life from where you have come and in which you belong. It is the beginning of an intimacy with life, a mode of living in which you are never alone. Stephen Harrod Buhner is the senior researcher for the Foundation for Gaian Studies. Described as both an Earth Poet and a Bardic Naturalist, he is the award-winning author of nineteen books, including “Secret Teachings of Plants” and “Sacred Plant Medicine.” Portland-Vancouver Natural Awakenings is abundantly grateful for his permission to print excerpts from his books in our Plant Medicine Pages.
FALL TRANSITIONS:
Seeking out our Mushroom Allies By Anna Sitkoff
F
all. The quintessential season of the mushroom. I very outwardly and not so secretly love when summer comes to an end. The giant ball of fire in the sky, reflecting off of the far too many reflective surfaces throughout the city like laser beams in a diamond shop, is finally going to be shrouded by clouds. What a treat. Although a creature of habit, I have a deep love for transition – seasons of transition, symbols of transition, momentous occasions initiating transition, etc. Perhaps this is why I love Fall, and perhaps this is why I have a tattoo of an ouroboros on my right arm, and most definitely why I love mushrooms. As the rains come and wash away the summer, this can be a time of deep introspection and with that, inevitable discomfort. Shorter days and a generally darker existence is not desirable to most people, but can be especially valuable for the psyche. So rather than seeking herbs or mushrooms to bring more ‘light’ during this time, how about seeking out plant and mushroom allies to support and encourage transition. I think of deciduous trees during this time, trees that innately hold the energy of transformation – the ability to move through seasons in different forms and continue to grow stronger each year. The tannins in the leaves of the Birch, Willow, Poplar and Aspen oxidize from green to brilliant yellow, red, and brown. They stand bare through winter – vulnerable, nude, yet with tremendous stature and strength. Imaginably, this is the medicine that these trees share, and the energy that we can cultivate. Look for patterns in nature to understand the medicine in nature. Is it grace through transition that you desire? Look closer at the natural world that surrounds you. This grace encompasses you already. Anna is an Herbalist at Dandelion Botanical Company and is in her 4th year of Naturopathic medical school at Bastyr University – deepening her understanding of our phenomenal bodies. She has spent time learning about mushrooms through many lenses. First, by spending time with them in the forests, doing mushrooms fasts and watching them through the seasons. She has gotten to know them more through different medicine making processes and uncovering their secrets through different extraction methods. Her website is a wealth of information on our mushroom allies. ReishiandRoses.com November 2019
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plant medicine
PLANT MEDICINE FOR THE SKIN WILD-CRAFTED AFROTANICALS – Therapeutic, Toxic-free Skincare
Altogether Lovely Afrotanicals is dedicated to using highquality Afrotanicals, which promote the maximum the benefits of healthy skin. Their meticulously selected organic and wild-crafted ingredients meet the highest standards of quality and effectiveness for skin and body- without any need for synthetic or adulterated ingredients. “Our indigenous skincare in Ghana consists of single Afrotanical or simple Afrotanical combinations used to render our skin soft, supple and silky-smooth for any age, type and ethnicity. This Beauty Culture is reflected in our carefully-curated Afrotanical fusions that contain simple, yet potent Afrotanical ingredients to provide highly effective and comprehensive skincare for all skin types- dry, oily, normal, combination, sensitive and mature.” Rare and produced in small batches, their homegrown skincare products integrate into the skin to facilitate the body's natural healing and regenerative processes, providing results from the “Skinside” out. “We directly work with our local African communities to ethically and sustainably grow our own Afrotanicals in Ghana, West Africa and produce the Certified Organic Essentials Oils and Wildcrafted Butters we use in our collection. We carefully audit our workers to ensure that they continuously meet high standards of purity and sustainability, and we pay them more-than-fair wages.” Check out their products at altogetherlovelybotanicals.com.
Angeli, Founder of Altogether Lovely Afrotanicals
I
ntroducing Altogether Lovely Afrotanicals, whose Wildcrafted Afrotanicals are homegrown in the tropical rainforests of Ghana, West Africa.
From an age-old culture, they have created an extremely simple collection of clean, organic, high-performance skincare botanicals that offer ancient traditions of luxurious skincare. Africans value beauty and ancient African beauty practices have always been an integral part of Africa's rich culture. The cradle of mankind is also the cradle of beauty secrets that are passed on from generation to generation. “Mama Africa produces some of the most superior Afrotanicals for spirit, mind and body on earth- most of which are yet to be revealed to the world. Altogether Lovely Afrotanicals brings you a taste of Africa with our Clean Wellbeing and Anti-Aging Skincare products that feed your spirit, soul and body.” Angeli, Health Advocate and Founder 16
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“In some Native Languages, the term for plants translates to ‘those who take care of us’.” ~Robin Wall Kimmerer, Braiding Sweetgrass
ASHWAGANDA
N
ative to India and Northern Africa, ashwagandha is one of the world’s most powerful non-toxic herbs. For nearly 5,000 years ashwagandha has been used in ayurvedic healing practices. Often referred to as "Indian ginseng," because of its rejuvenating properties, supplementing with ashwagandha is an easy and effective way to improve your health and overall quality of life.
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Ashwagandha is one of the few herbs that is classified as an adaptogen. Adaptogens are natural plants that help the body resist all stressors. Ashwagandha helps the body cope with external stressors, such as toxins in the environment, and internal stressors like anxiety or stress related disorders. The thyroid, pituitary, and adrenal glands control the stress reaction in our bodies. Adaptogens work on a cellular level by balancing these glands as an "instant hack" to our stress response system.
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plant medicine consciousness. This state and level of awareness offers access to new perspectives of deep hurts and wounds that have contributed to some form of dis-ease. Entheogens are being used to treat depression, anxiety, addictions, PTSD, and feelings of disconnection from the self and from nature. When we are in these altered states of consciousness our brains can go through biological shifts where neuronal connections in the prefrontal cortex of the brain increase. The firing of synapses and neurons and the activation of atrophied neurons creates the ability for deep change in emotional and mental states when psychedelics are used properly and are supported by therapy. Psilocybin mushrooms are being researched by major medical industries, such as John Hopkins, and the findings are impressive. Research is showing that Psilocybin is treating major depression and anxiety to the point that people are feeling completely recovered and able to function in their daily lives much more effectively. These magic mushrooms are on the ballot for legalization in 2020. If the bill is passed this will be a major step in utilization of this medicine for healing.
AN INTRODUCTION TO ENTHEOGEN PLANT MEDICINE By Robin Bodhi
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ntheogen plant medicine is re-emerging at a time when self-exploration and alternative healing is being actively sought after and is much needed in our troubled times. Many people are looking for other forms of healing that are less invasive, and less harmful than what traditional allopathic medicine typically offers. Entheogen is a term referring to a psychoactive plant medicine that offers a sacred spiritual experience. This term differentiates it from a recreational psychotropic experience. Psychedelics became suppressed then banned in the late 60’s and 70’s. There was a lot of fear-based thinking and reaction around these substances that, when ingested, took people out of conforming ways of thinking into expanded states of consciousness. At that time, the general population was not ready nor willing to face what the psychedelic world was presenting. Psychedelics are coming back on the scene and research is beginning to show the potential healing benefits of these various substances. The healing that psychotropic plant medicine offers is unique to each individual, however the common benefit for most everyone is the experience of being in a state of expanded 18
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Some other plant medicines that are gaining popularity as life changing substances, are Ayahuasca, Ibogaine, peyote and cannabis. Using any of these substances one must be mindful of their legal standing. With any psychotropic journey, doing it with intention and awareness around a supportive setting is key to whether or not it will be a beneficial journey. Using discernment around the environment in which one opens to expanded states of consciousness is critical. There are people who “sit” as guides for others who want to take an entheogen in a safe container. Having an experienced “sitter” to help facilitate a smooth ride can be helpful and provides the opportunity to share some of your experience with a support person.
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Teresa Martin, a registered dietitian based in Bend, Oregon, says learning how to cook frees us from being “hostage to the food industry.” She believes cooking is such an essential life skill that we should be
It is also very important to be able to integrate your experience.
od ow o be ood ods that an ect
When the normal state of consciousness expands beyond its typical mental thought patterns and feeling state we receive profound insight, messages, extraordinary feelings and images. It can be challenging to make sense of everything experienced in the session/journey. So, having an integration coach who can help you navigate messages and insights and also offer tools to help you integrate what you received in the journey into your everyday life can make all the difference.
dia
4
Teach children how to cook.
rewards of gardening. Connie Liakos, a registered dietitian based in Portland, Oregon, and the author of How to Teach Nutrition to Kids, recommends introducing children to the magic of planting seeds and the joy of caring for a garden—even if it’s simply a pot of herbs on a sunny windowsill or a small plot in a community garden.
Robin Bodhi, BS, LMT (12722), CHt, Robin has been a bodyworker for over 20 plus years and is gearing her practice toward trauma informed somatic bodywork. She is an integration coach, for those seeking support with psychedelic exploration, as well as a transformational coach.
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Introduce children to the
where food comes from. Take children to farmers’ markets and U-pick farms; organic growers reduce exposure to harmful pesticide residues. Kids that might turn up their noses at supermarket spinach tend to eat it in bunches when they’ve helped grow, harvest and prepare it. That’s the story behind Sylvia’s Spinach, a children’s book by Seattle-based author Katherine Pryor.
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The Happy Thyroid Seven Ways to Keep It Humming
M
by Ronica O’Hara
uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the 20
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arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:
1
Keep up mineral levels. The
thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A four-ounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.
2
Eat fermented foods. About 20
percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut,
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which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.
3
Filter drinking water. “Fluo-
ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.
4
Detox cosmetics. Phthalates are
endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).
5
Wake up easy. About 85 per-
cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and
Alexander Raths/Shutterstock.com
Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.
healing ways
contents deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”
6
Talk it out. In Eastern philosophy, the thyroid in the
throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.
7
Do yoga asanas. “Poses such as plow pose, fish pose,
boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.
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Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.
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Help for a Troubled Thyroid
o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.
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In reality, going to bed is the best me-time we can have.
CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato
T
ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting 22
results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.
Body and Mind, a Tangled Web
Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-
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cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”
Resetting Inherent Rhythms
Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling
Jukov studio/Shutterstock.com Ljupco Smokovski/Shutterstock.com
~Cindy Davies
asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain
times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania,
Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel
Sleep Tips Ljupco Smokovski/Shutterstock.com
For healthy circadian rhythm and melatonin cycles, try:
4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives
For emotional components of insomnia, try:
4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others 23
adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”
Two Sides of Every Brain
Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.
Promising Plant Allies
Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological
Continued on page 27
November 2019
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ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.
conscious eating
Mind Over Mouth
ZENFUL EATING Mindful Meals in Quiet Gratitude
I
by April Thompson
n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying
attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 24
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Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”
Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”
The Zen of Food
H
ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually
photo by by Samuel Joubert
full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”
Cooking Like a Zen Master Hearty Moroccan Soup “This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!” Yields 8 to 10 servings 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish:
Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything. Yields one bowl 1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt
Pumpkin seeds Microgreens Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish. Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine. Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately. Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.
3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds 1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes. Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes. Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.
November 2019
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conscious eating
HEALTHY FOOD INNOVATION IN A PACKET
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hose following a Paleo-friendly diet or primal food diet know how challenging it can be to find a
healthy meal on the go, when traveling in an airplane, or on a road trip. Now, there’s an easy way to satisfy your cravings for tasty food packed with powerful nutrition. Sunny Puree is a whole-meal packaged pureed food, all organic, gluten free, paleo friendly and vegan. It’s also easy to sprinkle a couple tablespoons of the "Mixed Berries" blend on top of cereals or by adding some veggie mixes on vegetables, pasta or in sauces. Moms especially love these easy-to-use packets to serve up vegetables in disguise. The long shelf life and easy storage of these meals makes them the ideal emergency food, not only because of their dehydrated nature but also because they provide a rich and nutritious meal when you really need it. Camping and traveling are even more enjoyable when nutrient-rich, healthy packaged food is available that boosts energy with no added sugar. And the handy packets are a great enhancement or substitute for airplane food.
NOURISHING DELIGHTS From Produce to Powders to Purees - a Whole Organic Dehydrated Meal
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The packets are perfect for people on a special diet of pureed food or during those times when dental surgery requires food that doesn’t need chewing. Sunny Puree has affiliated with a company using a patented Infrared Zone, which targets only water molecules while leaving nearly 100 percent of nutrients in the dried food. The resulting powder has the best retention of flavor and nutrients of any large-scale drying method on the market. This state of the art drying technique is environmentally friendly because it is the most energy efficient method of dehydration. The average drying process takes only 20 minutes compared to freeze drying methods that take around 20 hours or more to complete. This infrared light method of dehydration requires very little warming of the fruits and vegetables. As a result, the nutrient contents of the processed food stay nearly intact and maintains high vitamin and mineral content. Healthy, whole-meal food offered conveniently in a packet and ready at a moment’s notice, is a perfect food innovation that requires only a cup of hot water.
Chasing ZZZZZs, Continued from page 23
stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective painreducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.
Learning New Tricks
Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD.
People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen
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CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com. November 2019
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REIKI RESEARCH AND RESOURCES by Lisa Matejka, ND, MS
E
nergy Medicine is growing in acceptance and popularity today (1). It comes in many forms, defined as anything that works on the energetic biofield of the human body, also known as the aura. Focusing on this aspect of health, in turn has a ripple effect into other aspects including emotional, mental, and the physical. I would like to focus this article specifically on Reiki of the Usui origin. The word Reiki comes from 2 Japanese words; Rei is divine energy and Ki is personal energy. With a laying on of hands, there is a transfer of energy from the Divine through the practitioner (not originating from the practitioner), and to the person in need of healing. So, what exactly can Reiki do? If we were to ask Reiki practitioners and Masters, the answer would be that it is helpful with just about everything. Thankfully, there is research to support this notion. The largest prospective Reiki study to date is 1,411 sessions conducted at Harvard University between 2015 and 2016 (2). Statistically significant positive outcomes of moderate to large effect sizes (p < .001) were seen for all studied measures of psychological and physical health including pain, anxiety, depression, mood, tiredness, drowsiness, shortness of breath, nausea, appetite and overall well-being. The results of this large-scale multi-site effectiveness trial indicate that even a single session of Reiki can improve physical and psychological health. In other studies, Reiki has shown to be helpful for digestive disorders as well as hypertension, diabetes, ADHD, Autism spectrum disorders, healing after surgery and even Lyme disease (3). Reiki has been researched and suggested for dialysis ward patients and those with HIV/AIDS (4,5). A multitude of studies have shown a statistically significant lowering of pain after Reiki 28
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treatment, both acute and chronic (6,7,8,9). According to an article by UCLA, 83% of peer-reviewed studies have shown moderate to strong evidence of Reiki as a viable healing modality. The most common ailments it has shown effectiveness for include pre-operative relaxation and postoperative pain, post-operative pain after tooth extraction, pain in chronically ill patients, depression, stress, cognition in the elderly related to dementia/Alzheimerâ&#x20AC;&#x2122;s, and well-being in Reiki practitioners themselves (10). Numerous studies show that Reiki has a measurable effect on the body as well, including decreases in systolic and diastolic blood pressure, heart rate, respiration, and increases in salivary IgA indicating an immune response (10,11,12). Reiki was shown to significantly impact autonomic activity in patients with Acute Coronary Syndrome after a heart attack, which predicts recovery (13). In the same study, Reiki significantly improved all positive emotions (happy, relaxed, calm) and decreased all negative emotions (stressed, frustrated, sad, angry, worried, scared, anxious). As for oncology, various studies have shown a positive outcome with managing the side effects of chemotherapy and radiation, managing pain, anxiety, improving the immune response and eliminating toxins (14,15,16,17). With Reiki evidence showing great promise in a myriad of conditions and ailments both acute and chronic, we should not overlook this powerful yet gentle, and cost-effective therapy.
References/Resources:
1. Insights West. (2016). Canadians Want Alternative Medicine as Part of Health Care System. [online] Available at: https:// insightswest.com/news/canadians-want-alternative-medicine-aspart-of-health-care-system/ [Accessed 18 Sep. 2019]. 2. Life Spark Cancer Resources. (2019). New Harvard University Reiki Study. [online] Available at: https://www.lifesparknow. org/new-harvard-university-reiki-study/ [Accessed 26 Sep. 2019]. 3. IARP. (2019). Reiki Articles. [online] Available at: https://iarp. org/category/reiki-articles/ [Accessed 22 Aug. 2019]. 4. Ferraresi, M., Clari, R., Moro, I., Banino, E., Boero, E.,
Crosio, A., Dayne, R., Rosset, L., Scarpa, A., Serra, E., Surace, A., Testore, A., Colombi, N. and Piccoli, G. (2013). Reiki and related therapies in the dialysis ward: an evidence-based and ethical discussion to debate if these complementary and alternative medicines are welcomed or banned. BMC Nephrology, 14(1). 5. Morgan, V. (2013). The Feasibility of a Holistic Wellness Program for HIV/AIDS Patients Residing in a Voluntary Inpatient Treatment Program. Journal of Holistic Nursing, 32(1), pp.54-60. 6. Baldwin, A. and Trent, N. (2017). An Integrative Review of Scientific Evidence for Reconnective Healing. The Journal of Alternative and Complementary Medicine, 23(8), pp.590-598. 7. Anderson, J. and Taylor, A. (2012). Biofield Therapies and Cancer Pain. Clinical Journal of Oncology Nursing, 16(1), pp.43-48. 8. Doran, B. (2019). Reiki in the Clinical Setting. [online] IARP. Available at: https://iarp.org/reiki-clinical-setting/ [Accessed 25 Sep. 2019]. 9. IARP. (2019). Reiki and Chronic Pain: Can Reiki Help Provide Comfort for the Chronic Pain Epidemic?. [online] Available at: https://iarp.org/reiki-and-chronic-pain-can-reiki-help-heal-thechronic-pain-epidemic/ [Accessed 30 Sep. 2019]. 10. Uclahealth.org. (2011). Reiki Really Works - A Groundbreaking Scientific Study. [online] Available at: https://www.uclahealth. org/rehab/workfiles/urban%20zen/research%20articles/reiki_really_works-a_groundbreaking_scientific_study.pdf [Accessed 27 Sep. 2019]. 11. Mackay, N., Hansen, S. and McFarlane, O. (2004). Autonomic Nervous System Changes During Reiki Treatment: A Preliminary Study. The Journal of Alternative and Complementary Medicine, 10(6), pp.1077-1081. 12. Wardell, D. and Engebretson, J. (2001). Biological correlates of Reiki Touchism healing. Journal of Advanced Nursing, 33(4), pp.439-445. 13. Friedman, R., Burg, M., Miles, P., Lee, F. and Lampert, R. (2010). Effects of Reiki on Autonomic Activity Early After Acute Coronary Syndrome. Journal of the American College of Cardiology, 56(12), pp.995-996. 14. Birocco, N., Guillame, C., Storto, S., Ritorto, G., Catino, C., Gir, N., Balestra, L., Tealdi, G., Orecchia, C., Vito, G., Giaretto, L., Donadio, M., Bertetto, O., Schena, M. and Ciuffreda, L. (2011). The Effects of Reiki Therapy on Pain and Anxiety in Patients Attending a Day Oncology and Infusion Services Unit. American Journal of Hospice and Palliative Medicine®, 29(4), pp.290-294. 15. Olson, K. and Hanson, J. (1997). Using Reiki to manage pain: a preliminary report. Cancer Prev Control, 1(2), pp.108-113. 16. Coakley, A. and Barron, A. (2012). Energy Therapies in Oncology Nursing. Seminars in Oncology Nursing, 28(1), pp.55-63. 17. Bossi, L., Ott, M. and DeCristofaro, S. (2008). Reiki as a Clinical Intervention in Oncology Nursing Practice. Clinical Journal of Oncology Nursing, 12(3), pp.489-494.
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“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day— the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”
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healthy kids
The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono
Kids With Gratitude Making Thankfulness Second Nature by Ronica O’Hara
T
his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:
1
Be grateful and show it.
“Kids are more likely to do something if they see adults around them doing
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it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.
2
Enact a small daily ritual.
“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:
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Make gratitude fun.
By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says. Ronica A. O’Hara is a Denver-based naturalhealth writer. Connect at OHaraRonica@gmail. com.
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URBAN CHICKENS Coming Home to Roost
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natural pet
by Julie Peterson
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change frequently, so be sure to get the facts for each area.
Bird Benefits
Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens. He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants,
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GROW Your Business
ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules. Roosters aren’t usually allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and
so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.
Drawbacks
Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators.
If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.
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Starting a Flock
After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele. Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at JuliePeterson2222@gmail.com.
Chicken Facts
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Age-Defying Habits
plus: Healthy Immune System
n Newly hatched chickens are “chicks”. The young males are cockerels, the young
females are pullets. After one year, they are roosters and hens.
n Chickens see in color and can see UV rays, according to FreshEggsDaily.com. They have
one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators.
n The life expectancy of a hen varies from three to 12 years, depending on size, breed
and safety from predators.
n Roosters instinctively protect hens from predators or any perceived danger (includ-
ing people) by sounding an alarm, and then facing the danger as hens run and hide. n Roosters have been known to ward off predators or die trying. n A rooster is not needed for hens to lay eggs.
n Hens begin laying eggs as early as 16 to 20 weeks and have variable production, de-
pending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old (Tinyurl.com/ChickensStopLaying). n Egg shell color can be white, pink, blue, green, brown or speckled, but it’s determined
by genetics and will remain basically the same throughout a hen’s life (Tinyurl.com/ EggShellColorDetermination).
FEBRUARY
Cardiovascular Health
plus: Regenerative Medicine
CONNECT WITH OUR READERS THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER
Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:
n Fresh eggs have a coating that prevents bacteria from entering the pores of the shell.
If eggs are washed, they must be refrigerated (Tinyurl.com/WashedOrUnwashedEggs).
November 2019
33
STARS
The of the 2019 Natural Choice Awards NEW BUSINESS AWARD
HOLISTIC PRACTITIONER OF THE YEAR
Carne Latin Steak Grill and Jazz Cafe
Green Drop Garage
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist Heather Schmidt, RMT Rebecca M Hurwood Kitzerow, LAc
BEST PLACE TO BREAK A SWEAT /WORKOUT
FAVORITE ECO FRIENDLY SALON / SPA
Peak Performance LA Fitness Cascade Athletic Clubs
FAVORITE SCHOOL FOR HOLISTIC MEDICINE
FAVORITE GREEN BUSINESS
PREFERRED YOGA STUDIO / SANCTUARY The Movement Center The People's Yoga
Löyly
Sarasvati Institute of Ayurvedic Yoga Therapy National University of Natural Medicine Oregon College of Oriental Medicine
FAVORITE CHILDREN’S STORE / PLAY CARE FAVORITE NATURAL WOMEN’S HEALTH SPECIALIST Rebecca M Hurwood Kitzerow, LAc Annabelle Snow, LAc
FAVORITE NATURAL PET STORE Personal Beast Green Dog Mudbay
Sweetpea’s consignment / trade shop Kids at Heart Toys Denim & Frills children's resale boutique
BEST ORGANIC OR VEGAN EATERY Harlow The Sudra Joule
FAVORITE HOLISTIC MD / ND Katherine Dahlke, MD Andrew Bonner, ND
FAVORITE EYE CARE Myoptic Optometry
34
Portland/Vancouver Edition
NAPortland.com
Natural NaturalAwakenings Awakeningsreaders readerscast casttheir theirvotes votesfor fortheir theirfavorite favoritebusinesses businessesand and service serviceproviders providersininour ourcommunity. community.The Thevotes voteswere werecounted countedand andthe thefollowing following are arethis thisyear’s year’swinners winnersofofthe thehighly highlycoveted coveted“Nattie” “Nattie”awards. awards.join joinususinin honoring honoringthese thesehard hardworking workingindividuals individualsand andbusinesses businesseswho whobring bringsosomuch muchtoto our ournatural-living natural-livingcommunity. community.
FAVORITE CHIROPRACTIC CARE Keenan G Borgardt, DC FAVORITE CHIROPRACTIC CARE Jen Wilhelm, DC Dr. Dr. Keenan G Borgardt, DC North Portland Wellness Center Dr. Jacob May Sulis Chiropractic FAVORITE MASSAGE
THERAPIST / BODY WORKER FAVORITE MASSAGE Susan Marshall, Feldenkrais Practitioner THERAPIST / BODY WORKER Erik Cannard, LMT
Susan Marshall, Sarah Stanze, LMTFeldenkrais Practitioner Erik Cannard, LMT Sarah Stanze, LMTCART FAVORITE FOOD Whole Bowl FAVORITE FOOD CART Taste of Casablanca Wolf & Bear’s Portland Mercado Noy Viet Lao Taqueria Brother FAVORITE PLACEExpress TO BUY REUSED /
RECLAIMED PRODUCTS FAVORITE PLACE TO BUY REUSED / The ReBuilding Center RECLAIMED PRODUCTS Rerun The ReBuilding Center Scrap Reclaim It! Goodwill stores FAVORITE HOLISTIC VET
Lisa Hoberg, DVM, CVA FAVORITE HOLISTIC Lombard Animal Hospital VET Two Rivers Veterinary Clinic Irvington Veterinary Clinic Dr. Lisa Hoberg, DVM, CVA Holistic PetNATURAL Vet Clinic / HOLISTIC DENTIST FAVORITE Larry Bowden, DMD - Aesthetic Dentistry FAVORITE NATURAL Gladstone Family Dentistry/ HOLISTIC DENTIST Dr. Larry Bowden, Aesthetic Dentistry Frank K. Sioda, DMD,DMD PC - -ZenTech Dentistry Dental Designs Frank K. Sioda, DMD, PC - ZenTech Dentistry
BEST ENLIGHTENED BOOKS AND GIFTS STORE BEST ENLIGHTENED New Renaissance Bookshop BOOKS AND GIFTS STORE Powell’s Books New Renaissance Secret Forest BooksBookshop Annie Bloom’s Books Powell’s Books
FAVORITE ACUPUNCTURE / TCM PRACTITIONER FAVORITE ACUPUNCTURE / Rebecca M Hurwood Kitzerow, LAc TCM PRACTITIONER John Rybak LAc
Rebecca Zhang, M Hurwood Haosheng LAc Kitzerow, LAc Mary Chen, LAc Haosheng Zhang, LAc HEALING CENTER FAVORITE NATURAL North Portland Wellness Center FAVORITE HEALING CENTER The WellBridgeNATURAL Clinic North Portland Wellness Center All Ways Well All Ways Well FulcrumBUILDER Healthcare GREEN / REMODELER
OF THE YEAR GREEN BUILDER / and Remodeling Paul Johnson Carpentry REMODELER OF THE YEAR Neil Kelly Corporation FAVORITE PLACE TO BUY HERBS & Green Hammer NATURAL FOOD / SUPPLEMENTS
Richard Steiner, Sweetheart Carpentry and New Seasons DesignGrocers Natural North Portland Wellness Center
FAVORITE PLACE TO BUY HERBS & NATURAL FOOD / SUPPLEMENTS New Seasons Natural Grocers Whole Foods
The Milky Way rising over Crater Rock, Mount Hood – Photo credit, The US Forest Service
The Milky Way rising over Crater Rock, Mount Hood – Photo credit, The US Forest Service November 2019
35
Seven years without a cold?
had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria. He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market. CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks. New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper. Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do. Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds. The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives. Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed. Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL
Copper in new device stops cold and flu
S
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Portland/Vancouver Edition
NAPortland.com
Stop the Amazon Fires Pressure the United Nations to Act
Toa55/Shutterstock.com
T
he Amazon rainforest is in a critical state of near-collapse with a record number of fires in Brazil this yearâ&#x20AC;&#x201D;twice as many as in 2018. The fires have been deliberately set to deforest the Amazon and displace its indigenous populations to make way for soybean and cattle farming and oil drilling, actions encouraged by Brazilian president Jair Bolsonaro. The Amazon is known as the as the â&#x20AC;&#x153;lungsâ&#x20AC;? of our Earth; its oxygen is an essential, irreparable link that holds our global ecosystem within balance. Scientists say that with another 5 percent burned, the Amazon could reach the tipping point of ecosystem collapse. Dramatic and swift action needs to take place, and the United Nations has the power to do so. A global online petition at Change.org urges the UN to: 1. Send in immediate humanitarian support to all the indigenous and local groups that have lost their homes and way of life. 2. Coordinate a large-scale effort with Brazil and neighboring countries to fight the fires in the highest-risk areas, such as those affecting indigenous peoples, animals and the most fragile ecosystems. 3. Create economic sanctions on Brazil that would make the cutting, selling and buying of timber and meat produced in the country illegal.
The petition can be signed at Tinyurl.com/AmazonCatastrophe.
Natural Awakenings magazine will be dedicating the coming year to covering the climate crisis and providing personal choices that people can make to reduce their own carbon footprint. To learn more and view a video on the role of the rainforest in human and planetary health, go to NAPortland.com. November 2019
37
calendar of events SATURDAY, NOVEMBER 2
Metaphysical Empowerment & Wellness Fair – Nov 2, noon-8pm. 60 Booths, 25 Talks. Free Intuitive Panel noon-1pm. Experience readers, healers, vendors: crystals/jewelry, mediumship, astrology, tarot, medical intuition, sound/energy/ shamanic healing, bodywork, psychic readings, spirituality, reflexology. Free admission, samples, parking & snacks. Unity of Portland, 4525 SE Stark St, Portland. Laureli Shimayo, 720-352-2434, Laureli@ThriveTypes.com, MetaphysicalEmpowermentEvents.com
WEDNESDAY, NOVEMBER 6
Massage Training Preview – 6:30pm. Learn about Oregon School of Massage’s 640-hour training program in the massage profession at this free presentation. OSM is committed to providing holistic education that integrates the body, mind, heart and spirit. Winter Term begins Jan 6. RSVP. Free. Community Education classes are also offered each quarter. See website for details. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle, 503-244-3420. KAM@ OregonSchoolOfMassage.com, OregonSchoolOfMassage.com Upgrade your Energy Body with a DNA Life Activation – 7-8:30pm. We live in exciting times where the promise of energy healing and energy psychology are hitting the mainstream consciousness and very real benefits are being experienced by those that choose to partake of the bounty before us. You can transform your DNA to be in alignment with your highest expression! Free Community Lecture. Eternal Eden, 1308 SW Berta Blvd, Portland. Matthew Koren, 503-765-6542, Matt@ SpiritInTransition.com
FRIDAY, NOVEMBER 8 This Extraordinary Moment with John Astin – 6:30-8:30pm. Through a series of guided inquiries, dialogue and song, we will explore together the inconceivably rich fabric of moment-tomoment experience, reveling in the ever-present presence of whatever is here, reality itself, its astonishingly beautiful and profound nature. John Astin is the author of four books exploring the non-dual nature of reality. He is also a songwriter and recording artist and scholar in the field of mind-body medicine. $20. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503224-4929, NRBEvents@gmail.com, NewRenBooks.com Satsang with Tom Kurzka – 7-9 pm. Silent sitting, dharma talk, one-on-one interactions with teacher as time allows. The guidance moving through Tom has flavors of Advaita Vedanta, Sufism, Buddhism and, most importantly, an ongoing revelation of living in the moment. $15-$25 suggested donation, no one turned away. 14114 SE Fairoaks Ave, Milwaukie. Hannah, 503-659-9384, Hannah977@msn.com, TomKurzka.org
SATURDAY, NOVEMBER 9 Day-long Satsang with Tom Kurzka – 9:30am4pm. Tom is a powerful and compassionate spiritual teacher who offers these “Where Divinity Touches
38
Portland/Vancouver Edition
the Human” intensives in the Portland area and in Eugene. Through this process, he holds a sweet tender kindness which makes many who work with him feel held and safe. He is inspired by the teachings of Ramana Maharshi and Paramahansa Yogananda. Half days also available. $50-$125 suggested donation, no one turned away. 14114 SE Fairoaks Ave, Milwaukie. Hannah, 503-659-9384, Hannah977@msn.com, TomKurzka.org Pretty Kitty Holiday Craft Bazaar – 10am-4pm. House of Dreams’ popular, colorful bazaar features affordable handmade gifts for people and pets, many using recycled content and vegan materials. Silent auction, raffle, Second Time Around gently-used holiday décor, door prizes, baked goods – vegan too. Silent auction closes at 2 and raffle closes at 3. Items are reasonably priced so all can participate. Tabor Space, 5441 SE Belmont St, Portland. PrettyKittyBazaar@gmail.com, KittyDreams.org Learn to Play Tibetan Metal Singing Bowls – 11am-5pm. Have you always wanted to learn how to play and work with traditional Tibetan singing bowls? Join Certified Sound Healer Maria Ayanna for an all day workshop where you can dive deep into these sacred sounds. Singing Bowls have been used for healing in Tibetan Culture for centuries. $149. New Renaissance Bookshop, 1338 NW 23rd Ave Portland. 503-224-4929, NRBEvents@gmail. com, NewRenBooks.com
WEDNESDAY NOVEMBER 20 Awaken Thyself: Lineage tools to access your Highest Expression – 7-9:30pm. This class is full of lineage tools and insights to support your evolutionary process and to answer deep questions about who you are and why you’re here. The world is waking up, and we are here to support your process. Will you join us in awakening the world by first awakening thyself? $33. Eternal Eden, 1308 SW Berta Blvd, Portland. Matthew Koren, 503-765-6542, Matt@SpiritInTransition.com, https://tinyurl.com/ SpiritAwakenThyself
SATURDAY NOVEMBER 23 Foot Reflexology – 9am-5:30pm. Foot reflexology is a form of massage used for both healing and relaxation. It is based on the belief that certain areas of the body, notably the feet, contain reflex connections with internal organs. This workshop will present basic working techniques, history and theory, and emphasize practical application. $185. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle, 503-244-3420. KAM@ OregonSchoolOfMassage.com, OregonSchoolOfMassage.com
SATURDAY NOVEMBER 23
Building Vitality & Self-Empowerment Workshop – 9am-noon. Learn methods for turning on the body’s natural healing ability: a powerful standing meditation and a series of 10 Empowerment Poses. This prepares us to move more effectively into each day. The practices will be utilized for building inner strength and resilience. “O” Building, 232 SE Oak #404, Portland. $35. RoseCityQigong.com
Foot Reflexology – 9am-5:30pm. Foot reflexology is a form of massage used for both healing and relaxation. It is based on the belief that certain areas of the body, notably the feet, contain reflex connections with internal organs. This workshop will present basic working techniques, history and theory, and emphasize practical application. $185. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle, 503-244-3420. KAM@ OregonSchoolOfMassage.com, OregonSchoolOfMassage.com
TUESDAY NOVEMBER 12
SUNDAY NOVEMBER 24
Pregnancy: Massage & Acupressure for Birth – 9am-1:30pm. Basic massage techniques, acupressure points, relaxation and positioning, as well as multi-cultural touch techniques to help ease the pain of labor and possibly assist in a faster, less complicated delivery. A quick review of labor & birth physiology, abundant hands-on practice with acupressure, belly rub, ways of calming anxiety, easing back pain, increasing contractions, use of rebozo, and more. You may bring a pregnant volunteer to practice with. Followed by a video on the use of nurturing touch during birth. Work in various positions and labor-like situations, loose or stretchy clothing recommended. Open to LMT’s, birth professionals and birth companions. Part of OSM’s Maternity Massage Certification. $125. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Kyle, 503-244-3420. KAM@OregonSchoolOfMassage. com, OregonSchoolOfMassage.com
Three Keys to Turn Your Sensitivity into Your Superpower – 2-4pm. Your sensitivity is your greatest gift! Have you ever felt overwhelmed because you feel too much? Come learn how to access the gift of this beautiful nervous system from Jennifer Lovejoy, someone who has spent a lifetime developing techniques for finding the greatest strength at the heart of the sensitivity. You will leave this workshop with great tools to begin your adventure as a sensitivity superhero. $20. New Renaissance Bookshop, 1338 NW 23rd Ave Portland. 503-224-4929, NRBEvents@gmail.com, NewRenBooks.com
SUNDAY, NOVEMBER 10
Thriving as an Empath – 7-8:30pm. Join Judith Orloff, MD for a night dedicated to nurturing your inner Empath. Dr. Orloff will be drawing from her new book, Thriving as an Empath: 365 Days of SelfCare for Sensitive People, and will be sharing her most important self-care lessons, meditations, and guidance. $20. New Renaissance Bookshop, 1338 NW 23rd Ave Portland. 503-224-4929, NRBEvents@gmail.com, NewRenBooks.com
NAPortland.com
WEDNESDAY NOVEMBER 27 Remembering Our True Self: Feldenkrais, Mindfulness, and Gratitude – 7-9am. Join Alice for a presentation about The Feldenkrais Method, and how it enhances and supports mindfulness and gratitude practices. You’ll come away with an appreciation for how these practices help us remember our true nature - who we are when we’re not lost in fear and confusion - and simple tools to support our experience of connection in the day to day. Free. The Eleanor, 1605 NW Everett, Portland. Alice Boyd, CFP, 503-753-6437, Alice@AliceBoyd.com, AliceBoyd.com
on going events
plan ahead Enneagram Portland – Jan 13-May 11, 2020, 2nd & 4th Mon Eves, 6:30-8:45pm. The 9 Types Panels Workshops, facilitated by Dale Rhodes and Sam Schoenfeld, Certified Trainers from The Narrative Tradition. Ever wondered why two people faced with the same situation can respond to it in entirely different ways? Explore what makes us all tick in unique ways, through the in-person study of the Enneagram System of Personality. An effective and stimulating way to do this is through listening to live and local people who share about how they see the world and what they find meaningful. $275 for series. Smith Hall. Dale Rhodes, 503-295-4481, DaleJRhodes@me.com, EnneagramPortland.com
sunday
wednesday ister at MCYoga.com/calendar. Susan.Marshall@ FeldenkraisPDX.com, FeldenkraisPDX.com. Feldenkrais Awareness Through Movement Class with Alice Boyd – 4-5pm. Explore mindful movement to refine your awareness and reconnect with your body’s natural capacity for efficiency and ease. Experience The Feldenkrais Method and learn to effort less! $15 drop in; 3 classes for $39; 5 classes for $55. Luminance, 3430 NE 41st Ave. Alice Boyd, CFP, 503-753-6437, Alice@AliceBoyd. com, AliceBoyd.com. Labyrinth Walk – 2nd Wed of the month, 5:308pm. Labyrinth walking is a meditative journey into the center and out. The 5 circuit rainbow labyrinth is in the Community Room, just drop in and walk. Instructions provided. Donations appreciated. The Center for Spiritual Wellbeing 7100 SW Hampton St, Ste 126, Portland. Margaret Greene, 503-926-2490, Margaret@MyJourneyWay. com, TheCenterForSpiritualWellbeing.com.
Evening Reiki Share Group – Evening Reiki Share Group – 7-9:30pm. First Wednesday. With Paul M Rakoczy, Reiki Master. Share or exchange reiki energy with practitioners and beginners alike. You do not need knowledge of the Reiki energy to be involved. Beginners welcome and appreciated. There will be a group meditation, some instruction, followed by an opportunity for all to exchange/share the warm energy. Donations accepted. Please RSVP by email. Individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail.com. PaulRakoczyTherapist.com/groups
Continued on page 40
Second Sunday Sits – 9-10am. Mindfulness involves bringing present moment awareness to inner and outer experiences, supporting our capacity to respond to life with wisdom and kindness. These hour-long monthly drop-in classes include guided meditation practices and mindfulness discussions. All levels welcome. $16 discounts with passes & memberships. Unfold Yoga, 2370 SE 37th Ave Portland. Ashley Dahl, MSW, CMT-P, Info@ OpenSpaceMindfulness.com, OpenSpaceMindfulness.com. “Loving Kindness” Meditation Group – 10am1pm. Fourth Sunday. With Paul M. Rakoczy, Reiki Master. Experience group meditation with meditators and beginners alike. There will be multiple sits (silent meditation) with discussion in between. Bring your own sit cushion; chairs available. Beginners welcome and appreciated. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. RSVP to
tuesday PMR1354@hotmail.com. PaulRakoczyTherapist. com/groups. Relax & Restore with Yoga Nidra – 5:45-6:45pm. Through supported and guided relaxation, we’ll gently release accumulated tension, activating our body’s innate capacity to self-heal and restore. All levels, all bodies welcome. $16 drop-in, discount with passes & memberships. Unfold Yoga, 2370 SE 37th Ave, Portland. Ashley Dahl, MSW, CMT-P, Info@OpenSpaceMindfulness.com, OpenSpaceMindfulness.com. Feldenkrais Awareness through Movement Class with Susan Marshall – 5:45-6:45pm. Bring greater ease into your daily movements: breathing, walking, turning, reaching, safer pelvic movement, freeing your back and more. $13 drop-in; other discounts may apply. The Movement Center Yoga Studio, 1021 NE 33rd Ave, Portland. 503-313-9813. Reg-
November 2019
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Continued from page 39
thursday Qigong for Everyone – 12-1pm. Taught to a variety of levels, learn simple moving forms to create healing in the body. Register through Dance with Joy Studios in Sellwood online or 503-236-8160. Drop ins are welcome. RoseCityQigong.com Feldenkrais Awareness Through Movement with Alice Boyd – 3:30-4:30pm. Explore mindful movement to refine your awareness and reconnect with your body’s natural capacity for efficiency and ease. Experience The Feldenkrais Method and learn to effort less! $15 drop in, 3 classes for $36. 5 classes for $55. Friendly House Community Center, 1737 NW 26th Ave (at Thurman St. Alice Boyd, CFP. 503-753-6437, Alice@AliceBoyd.com, AliceBoyd.com.
friday Feldenkrais Awareness through Movement Class with Susan Marshall – 10:30-11:30am. Bring greater ease into your daily movements: breathing, walking, turning, reaching, safer pelvic movement, freeing your back and more. $13 drop-in; other discounts may apply. The Movement Center Yoga Studio, 1021 NE 33rd Ave, Portland. 503-313-9813. Register at MCYoga.com/calendar. Susan.Marshall@ FeldenkraisPDX.com, FeldenkraisPDX.com. Tualatin Community Energy Yoga Class – noon1pm. An ancient Asian Energy Yoga practice that helps clear energy blockages, negative emotion, stress, anxiety, sadness, loneliness, and connects the body & mind together. Free. 18861 SW Martinazzi Ave Suite 217, Tualatin. Sandee Jassim, 503-885-8588. Tualatin@BnBEnergyHealing.com, BnBEnergyHealing.com/Tualatin
saturday What is the Third Testament? – 8am. Introduction to The Third Testament, the life work of Martinus. Live Stream with chat questions. Free on YouTube. Bob Zauner, 941-462-3177, Info@TheThirdTestament.info, TheThirdTestament.info Morning Meditative Movement – 9-10 am. We take advantage of the morning’s energy to build our own life essence. Utilizing simple Qigong forms, we harmonize and balance our body for healing. “O” Building, 232 SE Oak #104, $10. RoseCityQigong.com Meditation Practice Group – 10:30-11:30am. A series for new meditators and those who wish to deepen their practice of meditation on the inner Light. No special postures, no experience necessary. Free. West Hills Unitarian Universalist Fellowship, 8470 SW Oleson Rd. Gretchen Weber, 505-7300791, comtransgretchen@yahoo.com, SOS.org
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Portland/Vancouver Edition
November 2019 © Liz Howell The illuminating Sun, along with messenger Mercury, is immersed in the deep, dark waters of Scorpio for the first three weeks of the month. Fact-finding Mercury is working overtime in the sign of secrets and all things hidden as it retrogrades here through November 20. The first week brings us ‘go-get-em’ Mars on the scales of balance and equality facing a conflict-ridden square to powerhouse Pluto in Capricorn (home of the Plutocrats). It is favorable that extreme imbalances of power will be exposed and challenged. Mercury’s retrograde will continue to feed the surfacing revelations from the depths be-low. The Full Moon in Taurus on November 12 emphasizes our need to define deceptive or delusional relationships in our lives and seeks to protect pathways of entry. We are in freedom-seeking, truth-telling territory by the last week of the month with November 24 demanding special attention to these needs and the New Moon in Sagittarius sug-gesting it is time to widen the search.
Mantras and musings for the month of November: Scorpio (Oct 23-Nov 21): The Truth is the only thing you’ll ever run into that has no agenda. ~Adyashanti Sagittarius (Nov 22-Dec 21): Only when we are brave enough to explore the darkness will we discover the infi-nite power of our light. ~Brené Brown Capricorn (Dec 22-Jan 19): Peace is not absence of conflict, it is the ability to handle conflict by peaceful means. ~Ronald Reagan Aquarius (Jan 20-Feb 18): Feel the feelings and drop the story. ~Pema Chödrön Pisces (Feb 19-Mar 20): Life is a promise; fulfill it. ~Mother Theresa Aries (Mar 21-Apr 19): A true warrior is never at war with the world. ~Chögyam Trungpa Rinpoche
Taurus (Apr 20-May 20): Life is a balance between holding on and letting go. ~Rumi Gemini (May 21-Jun 20): The day the power of love overrules the love of power, the world will know peace. ~Mahatma Gandhi Cancer (Jun 21-Jul 22): Someone I loved once gave me a box full of darkness. It took me years to understand that this too, was a gift. ~Mary Oliver Leo (Jul 23-Aug 22): New beginnings are often disguised as painful endings. ~ Lao Tzu Virgo (Aug 23-Sep 22): Everything is perfect in the universe – even your desire to improve it. ~Wayne Dyer Libra (Sep 23-Oct 22): May those whose hell it is to hate and hurt be turned into lovers bringing flowers. ~Shantideva
Scorpio & Sagittarius! Celebrate your birthday with 15% OFF astrology readings for you this month. Celestial-LivingArts.com
NAPortland.com
community resource guide
COACHING AND CONSULTING
Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, email NAadvertising@NaturalAwakenings.com to request our media kit.
ACUPUNCTURE ALL WAYS WELL ACUPUNCTURE & WELLNESS Rebecca MH Kitzerow, LAc Jonathan Irvin, LAc 503-548-4403 AllWaysWell.com
BOOKS, GIFTS & EVENTS NEW RENAISSANCE
Books, Gifts, & Events for Conscious Living 1338 NW 23rd Ave at Pettygrove, Portland 503-224-4929 NewRenBooks.com Oregon’s largest metaphysical book and gift store specializing in spritual books from all traditions.Events to enlighten, educate and entertain. Full event listings at NewRenBooks.com
Vo t e d F a v o r i t e N a t u r a l Health Center 2017, Favorite Acupuncturist 2014 to 2017. Now in Portland and La Center. Facial Rejuvenation, Chinese Herbs. Book online!
AYURVEDA SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY
METAPHYSICAL EMPOWERMENT AND WELLNESS EVENTS
MetatphysicalEmpowermentEvents.com Laureli Shimayo 720-352-2434
Susan Bass, Ayurvedic Practitioner Ayurvedic Yoga Therapist C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300, & 1100-hour Ayuvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA, & APPNA
BODY SCREENING
Metaphysical wellness fairs, intuitive events in Portland, Salem, Eugene, OR; Seattle, WA & Online.30-50+ vendors, free: admmission, panels, talks, snacks, community. New vendors/ practitioners welcome.
CHIROPRACTIC
Self-Love Guidance & Song Healing Reiki Portland, and Online 952-913-8912 LuluvHealing.com Ready to finally free yourself from the oppression of your inner critic? Relieve depression or anxiety? Rediscover your natural energy and really enjoy life? Self-Love Guidance can renew your emotional wellness, increase your resiliency, strengthen your inner wisdom, and let you play into a wonderful way of being.
SALSBURY & CO.
April Salsbury 503-850-8411 SalsburyAndCo.com Builing strong foundations and growing your business. Business & healthcare private practice consulting.
OPENSPACE MINDFULNESS
Ashley Dahl, MSW, CMT-P Info@OpenSpaceMindfulness. com OpenSpaceMindfulness.com
SPIRIT IN TRANSITION
Matthew Koren Matt@SpiritInTransition.com SpiritInTransition.com
NORTH PORTLAND WELLNESS CENTER Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com
We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health and Wellness. Our dedicated team provides effective medicine in a warm, comfortable environment.
RADIANT BODY THERMOGRAPHY 1314 NW Irving St. #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyThermography.com
A medical thermography clinic providing 100% safe, noninvasive, painless breast and full body screening utilizing digital infrared thermal imaging. Reports written by thermologists, boardcertified physicians.
LULUV HEALING
BENAZ SHIDFAR
Mindfulness Life Coach 503-516-6546 Benaz.com
DENTIST AESTHETIC DENTISTRY OF LAKE OSWEGO
CLEANING ECOMAIDS
503-908-0950 EcoMaids.com/Portland EcoMaids is Oregon’s premier green cleaning company serving homes and businesses. We a r e c o m m i t t e d to creating safe and healthful spaces for your family, pets, and coworkers, while reducing harmful toxins in our ecosystem.
Larry Bowden, DMD 17720 Jean Way, Ste 200, Lake Oswego 503-675-7300 LakeOswegoSmiles.com
We are dedicated to providing our guests with comprehensive dental excellence in a friendly, relaxing atmosphere so that optimal health, beauty and comfort can be realized for individual needs. The finest quality will always be provided.
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Unleash greater love, joy and fulfillment Discover your true, ENERGY HEALING magnificent essence and unique gifts FINDING GOD WITHIN Enhance wellness and well-being Elizabeth Costa Spiritual Advisor/Intuitive Empathic Healer Energy healing and 503-893-2363 soul journeying available
GREEN BURIAL, FUNERAL & CREMATION CORNERSTONE FUNERAL SERVICES 18625 SE Bakers Ferry Road Boring, OR 97009
503-637-5020 CornerstoneFuneral.com Elizabeth@CornerstoneFuneral.com
findingodwithin@gmail.com findingodwithin.com findingodwithin.com
Looking for greater love, joy and peace in your life? Uncertain of ELISABETH how to live your life authentically and constantly questioning yourself? COSTA I am here to help your soul to remember who you are at the core Intuitive of your being, where greater love is Empathic cultivated in your body, mind, and spirit.Healer Creating a safe, comfortable space for discovering your unique gifts and talents and bringing them into your life with ease and grace. I am an energy healer and able to best equip you into greater alignment on your conscious path. Your journey awaits you.
Portland’s first green funeral home, we proudly offer some of the most affordable prices in the area. Family owned and operated.
HYPNOTHERAPY LOVING KINDNESS HYPNOSIS
Laney Coulter, BCH, CPHI, NLP, M.Ed
OregonSchoolofMassage.com
9500 Barbur Blvd. #100 Portland, OR 97219
Call 800-844-3520 to register!
503-289-3614 LovingKindnessHypnosis.com
Attend a Free Training Preview Aug 10th at 10am
Judie Maron-Friend, Certified QT Level l, ll, & Self Created Health Instructor/ Practitioner 8725 NE Broadway St, Portland 503-753-1590 JudieMaronFriend@gmail.com VitalityLink.com/p/hofh
Clear emotional pain and create powerful inner resources. Stop smoking, eliminate excess weight, remove phobias, learn strategies to control anger, stress and much more. Empower yourself with hypnosis! Be the person your dog thinks you are!
begins Sep. 23
Fall Term
When one learns Quantum-Touch®, during class students typically relieve 50% - 100% of each other’s pain. Not only do bones align with a light touch, inflammation reduces and healing accelerates. Often students experience dramatic and profound emotional release. Contact Judie to learn more or sign up for a class today and discover your power to heal.
MASSAGE OREGON SCHOOL OF MASSAGE Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.com
Aromatherapy: The Gateway to Balancing Hormones Aug 17 - Sat, $135
Try a Community Education Class!
We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.
Oregon School of Massage
FELDENKRAIS
FELDENKRAIS® CENTER OF PORTLAND
Susan Marshall, GCFP Laurelhurst Healing Arts Building 3059 NE Glisan St, Portland 503-313-9813 FeldenkraisPDX.com
MATCHMAKING
Improve neck, back, hip pain and more. Best selling author Norman Doidge, MD in The Brain’s Way of Healing, calls the Feldenkrais Method “applied neuroplasticity” —using your brain and nervous system for healing. Susan received a “Nattie” Award in the category Favorite Massage Therapist/ Body Worker 2016, 2017 and 2018.
INTUITIVE EYE READINGS WITH THRIVETYPES® Laureli Shimayo 720-352-2434
ThriveTypes.com
ALICE BOYD FLEDENKRAIS
Portland/Vancouver Edition
4460 SW Garden Home Rd, Portland 503-360-1324
ReviveOrganicsSalonPDX.com Revive is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.
Conscious online dating, matchmaking. Life, Love, Leadership coaching. Hiring consulting, career path coaching, resume writing. By video and MetaphysicalEmpowermentEvents.com LearnToReadEyes.com
ROSE CITY QIGONG Rose Allen Portland, OR 503-961-2242 RoseCityQigong.com
Qigong practice unlocks our life force energy and enhances our vital essence, while addressing the root causes of illness. Many are discovering the power to activate inner healing through these simple movements. The gentle forms are easily learned and provide proven health benefits. Rose is a Certified Instructor with 15 years of dedicated practice. Now is a great time to discover Qigong. All are welcome.
RETREAT CENTER ANANDA CENTER AT LAURELWOOD Retreat, Conference and Event Center 38950 SW Laurelwood Rd Gaston, OR 97119 503-746-6229 AnandaLaurelwood.org
A beautiful place to host your next meeting, event, retreat or conference and only 45 minutes west of Portland. We have bright spaces for groups of all sizes; lovely guest rooms, most with views of the lush valley; delicious vegetarian meals served daily; yoga and meditation.
SOUND HEALING SOUND HEALING PRACTITIONER Mikaela Jones 3736 SW 10th Ave Portland, OR 97239 503-705-1609 HealingSoundBaths.com
Trained in sound healing and hypnotherapy, Mikaela utilizes various sound healing instruments and her voice for stress release, Higher Self communication, goal manifestation, restoring harmony to body, mind and Spirit.
Alice Boyd, GCFP Feldenkrais Lessons in NW & NE Portland AliceBoyd.com Alice@AliceBoyd.com 503-753-6437 42
REV!VE ORGANIC SALON
QIGONG
BWRT Level 2 practitioner
HANDS OF FREEDOM HEALING/ QUANTUM-TOUCH®
ORGANIC SALONS
NAPortland.com
THERAPY/COUNSELING ELEVATED MIND AND MOVEMENT Amelia Mackle, LPC, RYT 360-990-8091 8800 SE Sunnyside Rd, Suite 257-S Clackamas ElevatedMindandMovement.com
Mind/body counseling that includes gentle movement, breathwork, mindfulness and traditional talk therapy. I work to help clients feel comfortable in their bodies and in their lives.
THERAPY/COUNSELING SJL PSYCHOTHERAPY SERVICES Stuart J. Levit, Ed.S, M.Ed. 4531 SE Belmont St, Portland 503-983-7949 Info@StuartJLevit.com StuartJLevit.com
Have a particular life obstacle that you are trying to understand and resolve? Somatic and Mindfulness based counseling in a private comfortable space. Evening and weekend hours available.
YOGA SARASVATI INSTITUTE OF AYURVEDIC YOGA THERAPY
Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist,
C-IAYT, E-RYT 500 503-208-2716 AyurvedicYogaTherapy.org 200, 300 & 1100-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. SIAYT is recognized by Yoga Alliance, IAYT, NAMA, & APPNA.
EMOTIONAL PEACEMAKING Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com
PAUL M RAKOCZY, LCSW
Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com
HEART WHISPERER RELATIONSHIP-INTIMACY COACH Carola Marashi M.A. 512-925-0625 Beaverton, OR http://CarolaMarashi.me
“As a trained Transpersonal Therapist, I help you shed fear and resistance for rapid evolution. As an ordained Minister, I understand intimacy as a spiritual practice. As a published author, I advovate speaking your truth.” Over 35 years experience with a Master’s Degree in Transpersonal Psychology and Bachelor’s in Clinical Nutrition. Author of Sensual Eating and In2it! Trust Your Intuition Deck and Guide, and founder of Body Choir Community Ecstatic Dance in 1994.
ROOT&CONNECT Whole Health Counseling & Wellness Angela Guerrero, M.Ed, LPC, RYT North Portland 512-680-5498 RootAndConnect.com
TRAUMA TREATMENT ROBIN BODHI, BS, LMT (12722), CHt 503-477-0931 RobinBodhi@gmail.com RobinBodhi.com
Robin Bodhi, a bodyworker for more than 20 years, has a diverse background in medical-based bodywork, energetic healing and somatic touch. Her services also include reiki, hypnotherapy and integration coaching.
VETERINARIAN TWO RIVERS VETERINARY CLINIC
3808 N Williams Ave Suite 129, Portland Phone: 503-280-2000 Info@TwoRiversVet.com
YOGA DAYA FOUNDATION
Sarahjoy Marsh Yoga Teacher + Therapist 5210 SW Corbett Ave, Portland SarahjoyYoga.com DayaFoundation.org
Public yoga classes, private lessons, yoga therapy, and Hunger, Hope + Healing Series for women with food and body issues.
THE MOVEMENT CENTER YOGA STUDIO 1021 NE 33rd Ave, Portland 503-231-0383 TheMovementCenter.com
Hatha yoga for all levels, workshops & specialty classes, private & healing yoga sessions, at a beautiful meditation and retreat center in the heart of the city.
“I am not afraid of storms for I am learning how to sail my ship” Louisa May Alcott
Want to feel more Grounded? Be more Focused? Live more Balanced? Unique counseling style focusing on the WHOLE self. Learn to connect with and nourish your mind, body, spirit, and emotions through practices that grow your awareness and fulfill the relationship with you and others.
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BIG THANKS
to everyone who stopped by the NATURAL AWAKENINGS booth at Veg Fest! Here’s what some of our readers told us:
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Portland/Vancouver Edition
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