Natural Awakenings Portland Nov 2017

E E FR

HEALTHY

LIVING

SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat

HEALTHY HOLIDAY STUFFING RECIPES

HEALTHY

PLANET

Natural

Remedies for

Diabetes

Warming Up to

Geothermal

ENERGY

November 2017 | Portland/Vancouver Edition | awakenings NAPortland.com natural November 2017

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letterfrompublisher

N

atural Awakenings is going against the flow this month.

It’s November. Our wintertime holiday season starts winding itself up somewhere midmonth in anticipation of an eat-’til-you-bust Thanksgiving, and it will wind down with football after a hope-you-didn’t-get-busted New Year’s Eve. Commercial voices will be telling us that food and beverage equal comfort and joy, and that a flurry of social activity is something like happiness. Like it or not, we’re heading into the season to be jolly.

Most “normal” magazines—notice I have quotes around “normal”—are getting with the program. Ads will show us the things we can buy—right up to the last minute—to make the holiday perfect, as if, at some point between the cranberries and the pumpkin pie, the spirit of Norman Rockwell will nod in approval and we’ll get the keys to holiday nirvana. The next day, we’ll be ready to start rocking around the Christmas tree.

It takes a certain amount of nerve for a magazine to use their November issue to talk about how food and lifestyle choices can kill us, let alone to seriously ask us to consider the value of a silent retreat, but that’s what we have in this issue of Natural Awakenings.

“Preventing, Reversing and Managing Diabetes Naturally” is as thorough and comprehensive look at the subject that I have ever seen, considering the space we could devote to the article. It invites us to re-evaluate our deepest relationships with food, thought and exercise—as if our lives depended on it.

“Sacred Silence, Discover the Benefits of Quiet at a Silent Retreat” is likewise pretty much the opposite of what the carols and jingles are telling us, and yes, the title includes the word “sacred.” Raised on the idea that heaven and nature sing, I have done what I could to sing along. Silence, not so much.

All told, this issue of Natural Awakenings adds up to a fairly stark alternative to the cookies and carols that surround us between now and the point the leftovers are gone and the decorations come down. It seems like a death wish for a publication that depends on advertising.

However, the operative word is “alternative”, which is what we do best at Natural Awakenings. Most of the retail (and political) world is caught up in an allor-nothing paradigm that’s great for sales but short on logic, and we’re here to say “that’s not the way it works.” The opposite of Christmas cookies is not starvation; it is choosing something to eat that won’t kill you. Choosing a silent retreat isn’t about unplugging the music—it’s about shutting out the commercials. With businesses looking toward a record holiday retail season, we need all the reminders we can get. feel the joy, eat wisely and celebrate simply, Douglas

contact us Publisher Douglas Merrow Editor Marsha Baker Design & Production Dan Patric Calendar Editor Douglas Merrow Advertising Sales Liz Howell 503-922-2698 Douglas Merrow 503-419-6430

PO Box 22181 Portland OR 97269 Phone: 503-419-6430 Fax: 1-888-412-5852 NAPortland.com © 2017 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen.

Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

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contents Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

16 PREVENTING, REVERSING 16 AND MANAGING DIABETES NATURALLY

by Linda Sechrist

20 TRY SOME STRETCHES

Four Ways to Flex Our Muscles

by Marlaina Donato

22 SACRED SILENCE

Discover the Benefits of Quiet at a Silent Retreat

by April Thompson

26 NOT YOUR GRANDMA’S STUFFING

Healthy Twists on Old Favorites

by Judith Fertig

30 LISSA RANKIN ON

MOVING FROM FEAR TO FREEDOM

by April Thompson

20

32 SHARABLE THANKSGIVING

Ways to Focus on What Really Matters

by Marlaina Donato

34 BOOKS THAT

KIDS WILL LOVE

Advice for Parents from Award-Winners

by Randy Kambic

36 PUMPED UP

ABOUT GEOTHERMAL Homeowners Like its Eco-Friendly Cost Savings

by Jim Motavalli

38 DIY FIRST-AID FOR DOGS

Seven Natural Home Remedies

by Karen Becker

6

Portland/Vancouver Edition

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38

8 newsbriefs 10 healthbriefs 12 globalbriefs 14 ecotip 10 20 fitbody 22 healingways 12 24 nattieawards 26 consciouseating 30 wisewords 32 inspiration 34 healthykids 34 36 greenliving 38 naturalpet 40 calendar 41 classifieds 44 resourceguide

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how to advertise To advertise with Natural Awakenings or request a media kit, please contact us at 503-419-6430 or email Publisher@NAPortland.com. Deadline for ads: the 12th of the month.

Editorial submissions Email articles, news items and ideas to: Publisher@ NAPortland.com. Deadline for editorial: the 12th of the month. calendar submissions Email Calendar Events to: Calendar@NAPortland.com.

Deadline for calendar: the 12th of the month.

Larry Bowden, DMD

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newsbriefs Beyond Maria: Coming Together to Help Rebuild Puerto Rico

L

uis Mendez and Waleska Sallaberry, the publishers of Natural Awakenings Puerto Rico (PR) edition for the past 15 years, have a simple request: “Please help us rebuild.”

Mendez and Sallaberry are remarkable community leaders, having not only launched what is now PR’s number one health and wellness publication, but also having originated and managed the most important annual health and wellness expo in PR and the Caribbean, created a natural health network of discounted services with more than 1,000 providers and 250,000 members and founded an alternative eco-school to serve PR’s western coast.

They have been inspirational to their readers and clients, but also to other publishers in the Natural Awakenings family, who have benefited from their guidance, leadership and vision for the magazine. Publishers have created a GoFundMe account to support their efforts to rebuild PR’s holistic health and wellness community at a time when healing services are so desperately needed.

Mendez and Sallaberry will be trustees of this fund and will disseminate the proceeds to the people and organizations in PR at their discretion. Donations will help not just one family, but an entire networked family of businesses and organizations that are part of the backbone of PR. “I’m inspired by the ways different publishers are responding to this need in our publishing family,” says Natural Awakenings Publishing Corporation CEO Sharon Bruckman. “This campaign allows us to reach out to our readers, as well, and offer them a way to directly affect the natural health community in Puerto Rico, allowing for continued sustenance even after Puerto Rico cycles out of the news in the weeks and months to come.”

VANCOUVER’S CHOICE for BUSINESS and HEALTHCARE CONSULTING

For more information and to make a donation, visit GoFundMe.com/Natural AwakeningsPRfundraiser. See ad, page 15.

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11/16/16 2:02 PM

New Cupping Studio Opens

P

ortland Cupping Studio is a brand new cupping boutique located in northeast Portland, offering fire cupping or suction cupping treatments for as low as $20 per session. They invite the curious to visit, ease aches and pains and see what all the fuss is about.

According to the studio, cupping is great for those who are on-the-go or need quick symptom relief. They say that busy people can receive treatment for headaches, migraines, common colds, flu, sinus pressure, neck tension, shoulder tension, back tension, leg cramps and more, in as little as one 15-minute session.

Appointments are suggested.

Cupping Studio, 4927 NE 30th Ave., Portland. Available 10 a.m. to 7 p.m.

Monday through Saturday. 503-383-4366. CuppingStudio@gmail.com.

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November 2017

9

Quick decisions are unsafe decisions. ~Sophocles

With the new day

comes new strength and new thoughts. ~Eleanor Roosevelt

Teetotalers Enjoy Less Heart Disease In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.

Overtime Hours Linked to Tooth Decay

esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80.

Workers with the most overtime hours were more likely to list “too busy with work� as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.

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Portland/Vancouver Edition

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Nejron Photo/Shutterstock.com

cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease.

The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.

Maks Narodenko /Shutterstock.com

S

AndreyCherkasov/Shutterstock.com

Onions Healthy for Heart and Kidneys

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healthbriefs

Nejron Photo/Shutterstock.com Maks Narodenko /Shutterstock.com

ILYA AKINSHIN/Shutterstock.com AndreyCherkasov/Shutterstock.com aslysun/Shutterstock.com

Aerobics Improve Brain Function

R

esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function.

Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain.

They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.

Cranberry Prebiotic Promotes Gut Health

R

esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome.

“A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.”

Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”

Our Readers are Your Market.

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November 2017

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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Wine Worry

hxdbzxy/Shutterstock.com

Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots.

Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years.

Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.

Mariyana M/Shutterstock.com

Glyphosate Toxin Turns Up in Wines

In a major marker of renewable growth, sources of energy that includes wind, solar, hydro and wood pellet burning briefly generated more electricity—50.7 percent—than coal and gas in Great Britain for the first time on June 7.

When nuclear sources are added, the number increased to 72.1 percent.

Records for wind power are also being set across Northern Europe.

For glyphosate-related consumer information, search Actions at MomsAcross America.com.

Faster Rescues

Artificial Intelligence Helps Locate People and Wildlife

Landfill Eulogy

Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife.

Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps.

Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills.

Thirty-two waste-to-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste.

The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it.

Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.

12

Portland/Vancouver Edition

NAPortland.com

Yaniv Schwartz/Shutterstock.com

Sweden Dumps its Dumps

Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.”

At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program.

Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.

martin33/Shutterstock.com

Renewables Hit High Mark in UK

nikolarisim/Shutterstock.com

Getting Greener

Why Whales Leap High

Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods.

The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs.

Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.

Marijus Auruskevicius/Shutterstock.com

Paul S. Wolf/Shutterstock.com

nikolarisim/Shutterstock.com

Humpback Holler

Pedestrian Power Smart Street Lights Powered

by Footsteps

martin33/Shutterstock.com

Birds Die Flying Into Reflective Glass One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds.

The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation.

The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.

Get Outside

Black Friday Alternative oliveromg/Shutterstock.com

hxdbzxy/Shutterstock.com

Window Pain

This year, all REI outdoor outfitter stores will close on Black Friday and join hundreds of national and local organizations and like-minded brands to ask, “Will You Go Out with Us?” For the third year, the REI #OptOutside initiative will mobilize Americans to firmly establish a new tradition of choosing trails over sales on Black Friday, including camping under the stars instead of camping out at malls.

Conventional street lights collectively emit more than 100 million tons of carbon dioxide annually. The city of Las Vegas, a leader in municipal sustainability, has contracted with EnGoPlanet, a New York City clean tech startup, to install the world’s first Smart Street Lights powered by pedestrians’ footsteps via kinetic energy pads and solar energy. When someone steps on a kinetic tile, energy is created and goes directly to a battery.

Petar Mirovic, CEO of EnGoPlanet, says, “Clean and free energy is all around us. Urban cities have to build the smart infrastructures of tomorrow that will be able to harvest all of that energy.

This project is a small but important step in that direction.”

Las Vegas Mayor Carolyn G. Goodman says, “Through our LEEDcertified buildings, solar projects, water reclamation, alternative-fueled vehicles and sustainable streetlights, Las Vegas continues to lead the way.”

The company also cites Smart Street Light projects in Chicago, Detroit, Auburn Hills (Michigan), Asbury Park (New Jersey) and at stadiums such as the Mercedes-Benz Superdome, in New Orleans.

View an illustrative video at Tinyurl. com/SmartStreetLights.

For helpful ideas, visit rei.com/ opt-outside. natural awakenings

November 2017

13

ecotip

Health & Wellness Issue

JAN FEB

Feature: Natural Stress Relief Plus: Understanding Nutraceuticals Feature: Living Courageously Plus: Meditation Styles

Healthy Food Issue

MAR APR

'

Feature: Ethnic Cuisine Plus: Super Spices Feature: Climate Health Update Plus: Healthy Home

Women s Health Issue

MAY

JUNE

Feature: Natural Care First Plus: Personalized Medicine Feature: Livable Communities Plus: Natural Beauty

Nutrition Issue

JULY AUG

Feature: Farmers Rooted in Health Plus: Anti-Inflammatory Diet Feature: Simplified Parenting Plus: Multilevel Healing

Oil Spoil How to Properly Discard Cooking Oil Holiday meal traditions that kick off with a Thanksgiving turkey and continue through festive meals for New Year’s can produce lots of cooking oil and grease waste. Following proper disposal procedures protects both the environment and home plumbing.

The U.S. Environmental Protection Agency reports that vegetable oils and animal fats share common physical properties and create similar environmental effects as petroleum spills, including coating and suffocating animals and plants; polluting food supplies and habitats; fouling shorelines; and clogging water treatment plants.

Cooking oil and kitchen grease is the number one cause of stopped-up sewer pipes, according to Earth 911.

Grease sticks to the lining of plumbing pipes in small particles, which catch onto each other and accumulate until

the growing mass can block and backup sewage lines, leading to a nasty mess and sometimes costly repairs. This potential problem can be avoided simply and easily. n For small amounts of kitchen grease such as lard, shortening or tallow that inevitably go down the drain, flush with cold water so that it solidifies, making it less likely to stick to pipes. n Freeze small amounts of used cooking fats, oils and grease in a container like a used coffee can with a tight-sealing lid, then place it in the trash. n Larger and unfrozen quantities of used cooking oil may be taken to an area recycling center for proper disposal year-round. No special container is required and the liquid is emptied from the consumer’s container onsite. Don’t combine the contents with anything else, so it can be repurposed by vendors that collect it from the centers.

No person, no place and no thing has any power over us, for ‘we’ are the only thinkers in our mind. When we create peace and harmony and balance in our minds, we will find it in our lives. ~Louise L. Hay

Body Movement Issue

SEPT OCT

Feature: Joint Health Plus: Yoga for Flexibility Feature: Game Changers Plus: Chiropractic

NOV

Feature: Immune System Boosters Plus: Safe Drinking Water Feature: Uplifting Humanity Plus: Holidays

Health Defense Issue

DEC

IN EVERY ISSUE...

HEALTH BRIEFS | GLOBAL BRIEFS | ECO-TIP GREEN LIVING | HEALING WAYS | FIT BODY CONSCIOUS EATING | HEALTHY KIDS WISE WORDS | INSPIRATION | NATURAL PET

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2018 EDITORIAL CALENDAR

YOGA TEACHER TRAINING Honoring the older adult February - July 2018

If You Are Reading This, So Are Your Potential Customers.

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November 2017

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Preventing, Reversing and Managing Diabetes Naturally

by Linda Sechrist

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ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes.

Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.

Two Perspectives

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Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or noninsulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.

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Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.”

Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.

Naturally Control Blood Sugar

Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood.

Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes.

When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly.

“Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food

sugars, are overweight or are exceedingly sedentary and eat unhealthy processed foods, have a higher risk for developing Type 2 diabetes.

Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.

Effective Diet Choices Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay choices,” advises Marcy Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois.

She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”

Early Heads-Up

According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctorordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a board-certified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York.

Individuals that consume large amounts of simple carbohydrates and

Making the highest-impact food choices is critical in the earliest stages of diabetes.

That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life.

“Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups.

The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California.

Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week.

“Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay

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lunch the next day until 1 p.m. You can drink water with lemon, teas and black coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri.

Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.

explain a home-based version of the 12week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston.

WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function.

The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.

Helpful Weight Loss

Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods.

In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D.,

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n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong.

According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds.

All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health.

Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.

HEALTH MATTERS NORTHWEST LLC Specializing in preventing/reversing disease & controlling weight with food Constance Coquillette, MSW 971.404.5174

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November 2017

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fitbody

Try Some Stretches Four Ways to Flex Our Muscles

by Marlaina Donato

Come Into Your Power!

Register Now For Our Upcoming Certification Program!

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Susan@JourneyYoga.com (503) 503) 208-2716 www.AyurvedicYogaTherapy.org

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hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance.

“Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.”

Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”

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Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention.

Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potential-ly harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout.

“Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut.

Stretching also plays an important role in yoga, which generally complements different stretches by adding a mind-body connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut.

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Ayurveda - Yoga - Cooking Nature - Spirit - Balance Breath - Meditation - Flow

“The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”

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Injury Prevention and Recovery

Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan.

“I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.”

For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and suf-

ficient muscle length,” says Wegman.

She advises never to stretch an injured muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.

Daily Moderation

For Chabut, moderation is everything.

“Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises.

Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan.

Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.”

Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

Stretching Guide at a Glance

Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.

STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.

PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive.

The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.

Benefit: Improves flexibility.

ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.

Benefit: Increases range of motion, decreases muscle tension (spasm)

Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos) and reduces post-workout soreness and fatigue.

DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up.

Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches.

Builds strength.

Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.

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healingways

by April Thompson

GROW Your Business Secure this ad spot!

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ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers.

“Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California.

Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen.

If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”

Scientific Support

Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia.

Silent retreats appear to raise the brain’s levels of mood-boosting chemicals, 22

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according to Dr. Andrew Newberg, director of research there.

Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.

What to Expect

Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals.

“Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.”

Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai,

GlebSStock/Shutterstock.com

Discover the Benefits of Quiet at a Silent Retreat

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SACRED SILENCE

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California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra.

“Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.”

Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.

Choosing a Retreat

Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruc-

The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback tion without much interaction with group leaders. A small group might be better for a first retreat,” she suggests.

Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration.

Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your

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Retreats for All Faiths

circumstances with a teacher at the retreat center before deciding to attend.

If you’re in therapy, talk with your therapist,” counsels DiCapua.

Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.”

DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.”

Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.

(RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate selfinquiry and compassion.

Insight Meditation Society:

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etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder. com and RetreatsOnline.com can be helpful tools.

Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers.

Unity: The Unity church, a Christian faith honoring all paths to God, offers an annual silent retreat facilitated by

Rev. Paulette Pipe (TouchingTheStillness. org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.

Tassajara Zen Mountain Center:

A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind.

Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows

Founded by Sharon Salzberg, Jack Kornfield and Joseph Goldstein in the 1970s, the Insight Meditation Society (Dharma.org) focuses on the Buddhist practices of metta (spreading lovingkindness) and vipassana (insight) meditation. Silent retreats at its historic center in Barre, Massachusetts, range from two days to three months.

Jesuits: A Roman Catholic order cofounded by St. Ignatius, the Jesuit tradition incorporates prayer, meditation, self-awareness and other contemplative practices. Jesuits. org/retreat-centers lists Jesuit retreat centers across the U.S. where seekers can deepen their relationship with God through silence.

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Not Your Grandma’s Stuffing Healthy Twists on Old Favorites

by Judith Fertig

T

hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place.

New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple.

According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.

Intriguing Options

Celebrity chef Rocco DiSpirito, of New

York City, salutes his Italian heritage with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce.

Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairyand grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into ricekernel-size pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says.

Laurie Gauguin, a personal chef in

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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consciouseating

creaminess of the cored squash entrée.

The black rice looks striking against the golden squash.”

A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.”

DEC Coming Next Month Uplifting Humanity

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

Plus: Holidays

Healthy Holiday Stuffing Recipes

December articles include: Uplifting Your Family New Year Inspirations

Rocco DiSpirito’s Stuffing Yields: 8 servings 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, chopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F. Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions.

When millet is cooked through, transfer it to a large mixing bowl.

Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes.

Transfer mushrooms to the same mixing bowl as the millet.

photo by Stephen Blancett

Lisa F. Young/Shutterstock.com

the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or softcooked quinoa work well.”

“Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the

Tips for a Peaceful and Happy Holiday and so much more!

Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes.

Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms.

Add the chestnuts, sage, poultry seasoning, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible.

Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust.

Return the cast iron pan to the oven and bake for 13 minutes.

Remove from oven and turn the result out onto a serving dish.

Recipe courtesy of Rocco DiSpirito, Rocco’s Healthy + Delicious.

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Brush the interior, plus the cut sides of the squashes with the 4 teaspoons oil, then sprinkle with ½ teaspoon sea salt.

photo by Stephen Blancett

Arrange squash halves on a baking sheet, cut side down.

Roast for 40 to 50 minutes on the upper middle rack of the oven until tender when pierced with a fork.

While the squash is roasting, place a medium, heavy saucepan over medium heat and pour in one tablespoon of olive oil.

Add the onion and sauté for two to three minutes, until the onion begins to soften.

Roasted Acorn Squash Stuffed With Black Rice, Pecans, Dried Cranberries and Tempeh Squash: 4 acorn squashes (1½ lb each) 4 tsp olive oil ½ tsp sea salt Rice: 1 Tbsp olive oil ¾ cup finely diced onion 1 cup Chinese black rice (also called Forbidden Black Rice) ½ tsp sea salt ¼ tsp ground cinnamon ¼ tsp ground coriander 2 cups water 4 oz tempeh, crumbled Roasted Pecans and Cranberries: 1 cup coarsely chopped pecans 1 tsp minced ginger root 4 tsp olive oil 1 tsp ground coriander ¼ tsp ground nutmeg ¼ tsp sea salt 10 large sage leaves, chopped 1 cup dried cranberries 2 Tbsp maple syrup

Pour in the water and bring to a boil, then cover and simmer over very low heat for 30 to 60 minutes, until rice is tender.

Scatter crumbled tempeh over the cooked rice.

Cover the pan, then take it off the stove and let it rest for 10 minutes.

While the rice is cooking, combine pecans, ginger, four teaspoons olive oil, one teaspoon coriander, nutmeg and ¼ teaspoon salt.

Stir in the sage, dried cranberries and maple syrup. Roast for another 10 minutes, then remove from the oven.

Arrange squash halves, cut side up, on a serving platter. Combine rice with the pecan mixture and divide among the squash halves, pressing gently so the stuffing stays put.

Preheat oven to 375° F. Cut squashes in half lengthwise, then scoop out the seeds.

Recipe courtesy of Laurie Gauguin, LaurieGauguin.com.

Portland/Vancouver Edition

2 oz dried figs, finely chopped 1 Tbsp roasted, shelled hazelnuts, chopped 1 tsp orange zest ¼ tsp allspice 4 Granny Smith apples, cored ½ cup maple syrup 1 Tbsp coconut oil 2 Tbsp fresh orange juice Preheat oven to 350° F. Combine the chopped figs, hazelnuts, orange zest and allspice in a bowl.

Place the apples in a baking dish and loosely press the fig mixture into the cavities of the apples.

Combine the maple syrup, coconut oil and orange juice and drizzle it over the apples.

Bake the apples for 25 minutes or until tender.

Set cooked apples aside for 10 minutes to let the sauce thicken slightly, and then serve warm or at room temperature.

Adapted from a recipe in Family Circle Australia.

Pour this mixture into an eight-by-eightinch baking pan; roast at 375° F for 15 minutes on the bottom middle oven rack, stirring halfway through.

If made one day ahead, cover and reheat in a 350˚ F oven until heated through.

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Yields: 4 servings

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photo by Stephen Blancett

Yields: 8 servings

Stir in the rice, salt, cinnamon and coriander. Cook and stir for 30 seconds.

Stuffed Apples with Fig and Hazelnuts

Hollywood

Toss with parsley and serve hot.

Recipe courtesy of Sonnet Lauberth, InSonnetsKitchen.com/60-healthygluten-free-thanksgiving-recipes.

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Grain-Free Sage and Pecan Stuffing 1 cup pecans 1 Tbsp coconut oil 1 medium yellow onion, chopped 2 cloves garlic, minced 3 stalks celery, diced 4 cups raw cauliflower rice (prepackaged or via a grater or food processor shredding blade) 1 Tbsp fresh sage, chopped 2 tsp fresh thyme, chopped ½ tsp kosher or sea salt ¼ tsp freshly ground black pepper ¼ cup chopped fresh Italian parsley

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Preheat oven to 250˚ F. Spread pecans on a baking sheet and place in the oven until lightly toasted, about five minutes. Monitor to ensure the nuts don’t burn.

Remove pecans from the oven and place in a food processor. Coarsely chop and set aside.

Heat coconut oil in a large pan over medium heat. Add onions, garlic and celery and cook until onions are translucent, about five minutes.

Add the pecans, cauliflower rice, sage, thyme, salt and pepper and cook for seven to 10 minutes, until the rice is tender.

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photo by Stephen Blancett

photo by Stephen Blancett

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November 2017

29

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L

issa Rankin wears many hats: physician, mystic, author, artist, speaker and blogger. What unites her many pursuits is a passion for helping people optimize their health and understand how science and spirituality converge toward that goal.

A former obstetrician and gynecologist, Rankin is the founder of the Whole Health Medicine Institute, in San Francisco, which trains doctors in mindbody-spirit medicine. She’s authored six books to date, including the bestseller Mind over Medicine, The Fear Cure and The Anatomy of a Calling.

She lives in California’s Marin County and blogs at LissaRankin.com.

What common signs indicate that fear is affecting our health?

When people are sick, there is almost always an element of fear. Many of us have “ridden shotgun” at one time or another with a health diagnosis, and that’s scary, so even if it’s not predisposing the illness itself, it can stimulate fear. Studies from institutions such as the Harvard School of Public Health and Carnegie Mellon University have discovered strong correlations between fear, stress and anxiety and health issues.

When fear is predisposing us to illness, addressing the root cause of the issue is preventive medicine.

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Whether triggered by something trivial or real, fear activates the “fight-or-flight” stress response in the brain.

The body has natural self-healing mechanisms, but these only operate when our nervous system is relaxed, so effectively dealing with fear is foundationally critical to wellness.

How can we distinguish between true and false fear?

True fear is an actual threat to physical survival, like being approached by someone wielding a gun. However, most fear is generated by a story we make up in our minds. Our wild imaginations, the source of beautiful creativity, can be a destructive force, too, as we envision all kinds of worst-case scenarios, most of which will not come true.

Modern-day humans average more than 50 stress responses a day, which indicates we’re way off track in our relationship to fear. The mind constantly strategizes how to get what it wants and avoid what it doesn’t. A spiritual practice can help interrupt the “monkey mind” constantly ruminating on what could go wrong.

Paying attention to fear around practical issues like not being able to pay bills is helpful because it can keep us from being reckless, such as buying an unneeded luxury item although our mortgage payment looms. But letting false fear prevent us from following a

dream, ending an unhealthy relationship or leaving a toxic job can predispose us to illness. Fear is the emotional equivalent of pain in the body. Attend to it when it arises; try to understand what it is telling you and see what’s in need of healing.

What are some effective ways to defang false fear?

Ultimately, we need to come into the right relationship with uncertainty; it’s the gateway to possibility. People often think that fear provides protection, when our intuition, which typically requires a relaxed state of mind, is a far more effective protector. There have been studies about doctors following their hunches to a patient’s underlying condition, leading to life-saving diagnoses.

How can we cultivate courage, curiosity and resilience, rather than feed our fears?

Cultivating a spiritual practice such as mindfulness helps put a pause between a feeling like fear and the reaction that might ensue. You learn to sit with uncomfortable feelings and recognize the story you are spinning in your mind about what’s happening. It also means letting go of expectations when things don’t go as planned.

Fear is my cue to activate a practice of surrender; to turn something over to the universe. I will also ask for help to calm my heart and let go of attachments. For me, this life-changing practice means I now trust the mystery more than my mind. I trust the unknown more than science and logic.

The latter may be useful tools when doing taxes or a research paper, but I don’t trust them to be the best navigation system of my life or help me in a crisis.

Psychology isn’t enough to address fear, which comes with the territory if you think that we are just flesh robots programmed to maximize self-interest, alone in a hostile universe. Once you learn to see the possibilities and hand over the wheel to a greater, benign organizing intelligence, something unwinds in the nervous system and we relax into the wonder of mystery.

Connect with freelance writer April Thompson at AprilWrites.com.

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5210 SW Corbett Ave in John’s Landing November 2017

31

Darkness cannot

inspiration

Rawpixel.com/Shutterstock.com

drive out darkness; only light can do that.

Hate cannot drive out hate; only love can do that. ~Martin Luther King, Jr.

Sharable Thanksgiving

Ways to Focus on What Really Matters

by Marlaina Donato

Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.

Share Good Food

The most important

pieces of equipment you need for doing yoga are your body and your mind. ~Rodney Yee

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Portland/Vancouver Edition

“I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’”

Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.

Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations.

Small living spaces can be just as w elcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope.

Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.

Share Life’s Happiness

Practice Kindness

Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of

Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,

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Rawpixel.com/Shutterstock.com

This Fal , spend quality time with family with the help of

Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.”

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n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.

Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org. natural awakenings

November 2017

33

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Portland/Vancouver Edition

Books that Kids Will Love Advice for Parents from Award-Winners

by Randy Kambic

W

hile kids may list movies, kids 8 and up about math, science and video games, music downengineering—cultivates positive role loads and other media featur- models via inspirational personal stoing their favorite athlete, actor or music ries. She points out that most of those star as priority holiday gifts, books will depicted were not that well known, and expand their thoughts, curiosity and therefore can be emulated and more dreams by exposing them to a different readily related to. set of role models and aspirations.

One of these is Katherine Coleman

Reading takes kids away from tech Johnson, a black National Aeronauscreens and expands horizons in ways tics and Space Administration research that can improve their mathematician and physischool grades, maturity cist, portrayed in the recent Holiday gift and overall inquisitivefilm Hidden Figures. Mabooks can inspire rine scientist Eugenie Clark, ness. Many wise-hearted parents are recognizing lifetime readers. known as the “shark lady” the benefits, as children’s for her daring underwater book sales were up 5 percent in the research, and major pioneers in cartog12-month period ending in mid-Octoraphy, archaeology and other fields also ber 2016, according to the American stir inquiring minds.

Booksellers Association. Humor, fantasy “I wanted to provide a variety and magic, classics, nonfiction, time of fields, backgrounds and ethnicitravel and participatory activities rank ties,” remarks Lawlor. “They were all among the most popular topics. determined, very smart and persistent, and made strides in opening Award-Winners’ Advice doors for women.” Lawlor’s 2012 “Children can’t be what they can’t see,” children’s book Rachel Carson and says author Laurie Lawlor, of Evanston, Her Book That Changed The World Illinois. Her 2017 book Super Women: describes how Carson’s seminal 1962 Six Scientists that Changed the World— book Silent Spring helped spawn the a nonfiction account designed to excite conservation and pro-environment

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sirikorn thamniyom/Shutterstock.com

movement by chronicling the dangers of pollution.

Children’s fascination with nature and wildlife can also be met through the Dog and Bear series by Laura Vaccaro Seeger, out of Long Island, New York, and Vermonter Jim Arnosky’s scientifically sound wildlife chronicles (JimArnosky.com).

Kelly Barnhill, of Minneapolis, whose latest work is The Girl Who Drank the Moon, characterizes children as quiet, yet highly active when reading. “They are encountering characters and then building, inserting themselves and more information into the stories, making it more relevant to them,” she says.

The former middle school language arts teacher advocates parental reading aloud with children. “Make it a daily practice of turning to a separate book from what they may be reading on their own. You’re helping them develop cognitive structure by reinforcing and explaining. It’s a shared lens on life.”

Cultivate Reading 4 Know the child’s interests. “If they

like horses or birds, you’re certain to find great related books,” advises Lawlor.

4 Lead by example. “Seeing you

reading or gardening or making things invites them to learn more about what they like,” says Lawlor.

4 Be flexible and share. There’s no clear-cut time to transition from reading aloud to having a child do it on their own. Try taking turns reading a paragraph and then a page with them. “Women tend to read more than men, so get Dad involved, as well,” says Barnhill.

4 Access quantity. “Make many books available to kids,” advises Barnhill. “They’ll enjoy having a choice.”

Thrift stores are stocked with heavily discounted used books.

4 Empower them. The interactive,

hands-on format of Ellen Sabin’s new The Imagine It Book allows children to “dive in and see how they can make an impact, be innovative, play, fail and then succeed,” says Sabin. “Make them feel like they are ‘driving the bus.’”

Welcoming diversity and providing a safe and reassuring community

L

Books Expand Kids’ Horizons

aunched in April, Reading Without Walls (ReadingWithoutWalls.com) is a national initiative celebrating and encouraging reading, diversity and appreciation for those unlike ourselves. “We feel that this will change lives,” says Shaina Birkhead, strategic partnerships director with the Children’s Book Council, one of the program’s partner organizations.

Under the program umbrella, libraries, bookshops, teachers, community youth groups and parents can host “challenge” events. An online guide includes tips on setting up displays and props; fun crafts and drawing activities; how to talk about reading; writing and design contests, word games and puzzles; and bookmark prizes.

“Reading opens up minds and hearts to new people, places and things,” says Gene Luen Yang, a national ambassador of the program and author of the youthful tale American Born Chinese.

2017

editorial calendar JANUARY

health & wellness

plus: affordable complementary care FEBRUARY

conscious dying

plus: children’s dental health MARCH

food sensitivities

plus: holistic eye health APRIL

eco-yards

plus: medical massage MAY

natural pregnancy & childbirth plus: women rising JUNE

chronic pain remedies

plus: hybrid vehicles update JULY

natural detox options plus: true prosperity AUGUST

rethinking cancer

space for both confident and vulnerable youngsters, the American Library Association (ala.org) provides libraries with positive, unifying resources for children and families. They include a Storytime for Social Justice Kit; booklist for Hope and Inspiration storytime events; resource list on Talking to Kids about Racism and Justice for parents, caregivers and educators; and curated media list on immigration.

The Barnes & Noble bookseller groups selected children’s books— including classics such as Dr. Seuss titles, poetry, nature, sports, history and science—in five age categories from newborn through teenage years.

“It’s an amazing era for children’s books,” assesses Barnhill. “The success of the Harry Potter series reminded people that kids like real stories. There’s been a boom in creativity, vigor and technical skills in story construction.”

plus: reframing autism SEPTEMBER

graceful aging plus: yoga OCTOBER

transformative travel plus: chiropractic NOVEMBER

diabetes prevention & reversal plus: silent retreats DECEMBER

uplifting humanity plus: holidays

Freelance writer and editor Randy Kambic, in Estero, FL, is a frequent contributor to Natural Awakenings. natural awakenings

November 2017

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Costazzurra/Shutterstock.com

greenliving

Pumped Up About Geothermal Homeowners Like its Eco-Friendly Cost Savings

by Jim Motavalli

I

t’s an uncertain time for home-based geothermal heating and cooling, which has been increasing for years.

The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30 percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by New York Republican Congressman Tom Reed.

While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface.

Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.

36

Portland/Vancouver Edition

NAPortland.com

Costazzurra/Shutterstock.com

How It Works

Where to Learn More

The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house.

Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity— to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planetfriendly geothermal energy emits no pollution and reduces the need for fossil fuels.

Geothermal Energy Association 202-454-5261, Geo-Energy.org Geothermal Exchange Organization, 888-255-4436, GeoExchange.org Geothermal HVAC, by Jay Egg and Brian Clark Howard

Return on Investment While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20-year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and co-author of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.”

According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork.

Renewable energy often makes sense without subsidies.

Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years.

Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility.

Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.

Added Benefits “You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits.

As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration,

Carefully evaluating options allows homeowners and commercial landlords to make an informed decision about tapping into Earth’s free energy.

Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.

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naturalpet

Saturday November 11 10am - 4pm TABOR SPACE 5441 SE BELMONT ST PORTLAND

Featuring handmade gifts for people and pets! Silent auction and raffles for great prizes!

Second Time Around

(our sale of quality pre-owned holiday items)!

Refreshments too!

by Karen Becker

M

any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.

1

Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin.

For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs.

Pumpkin’s soluble fiber can ease diarrhea and constipation.

2

Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine.

The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it.

Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.

3

Itchy, Irritated Paws Solution: Footbaths.

About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants

38

Portland/Vancouver Edition

NAPortland.com

from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution.

Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.

Ewais/Shutterstock.com

Pretty Kitty Holiday Craft Bazaar

4

Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding.

Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch.

absolutimages/Shutterstock.com

The 17th Annual

DIY FIRST-AID FOR DOGS Seven Natural Home Remedies

During baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse.

Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.

Ewais/Shutterstock.com

5

Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails.

Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.

6

7

Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage

swallowing, or simply syringe it down their throat, if necessary.

Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian.

Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin.

Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately.

Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets.

Mercola.com).

absolutimages/Shutterstock.com

Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup

of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat.

Apply the mixture to the dog’s dry coat, taking care to avoid the eyes.

Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.

natural awakenings

November 2017

39

DEC Coming Next Month

Holidays Plus: Uplifting Humanity December articles include: Tips for a Peaceful and Happy Holiday Uplifting Your Family New Year Inspirations and so much more!

calendarofevents NOTE: All calendar events must be received by the 12th of the month and adhere to our guidelines. Visit NAPortland.com/resources/calendar/ to submit online. No phone calls or faxes, please. Email Calendar@NAPortland.com for guidelines or assistance.

WEDNESday, NOVEMber 1

WEDNESDAY, NOVEMBER 8

Get Rid of Chronic Pain and Inflammation in a Natural Way – 6pm. Learn the real cause chronic inflammation and pain, and diet, herbs and supplements to treat it. Hosted by A New Way Clinic. $25 (first 2 tickets FREE on Eventbrite.com). Hosted

by A New Way Clinic. Limited seats; please RSVP 503-545-6285.

Fatigue, Thyroid, Hormones and Gut Health – 6pm. Lecture on thyroid problems and the connection between gut problems, such as leaky gut or Small Intestine Bacteria Overgrowth and thyroid problems. $25 (first 2 tickets FREE on Eventbrite. com). Hosted by A New Way Clinic. Limited seats; please RSVP 503-545-6285.

Living in Alignment – 7-8:30pm. Yoga’s ancient Teachings for Living Your Spiritual Truth. This workshop will help you develop insights on how to bring your inner spiritual truth into your daily attitudes and actions. Blend a deep understanding of modern psychology with Yoga’s teachings on Yama and Niyama to transform your daily life attitudes and habits to bring you in alignment with your highest Truth. $15. New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@ gmail.com. NewRenBooks.com.

SATURDAY, NOVEMBER 11

FRIDAY, NOVEMBER 3 Mother Nurture Night – 7-9pm. For moms who need deep rest…yesterday. Melt into a night of yogahhhh, Ayurvedic snacks, essential oils and journaling. We’ll move, rest, release stress, center and ground. Be truly nurtured from the inside out during this blissful practice. For all levels (not appropriate for pregnant women). Get empowered, nourished, connected and quiet enough to hear that sacred inner voice of YOU. $25. Ether & Stone Yoga, 1106 NE Orenco Station Pkwy, Hillsboro.

Amarylis, 971-279-9924. AmarylisYoga@gmail. com. EtherAndStone.com/workshops.

TUESDAY, NOVEMBER 7 Pregnancy: Massage & Acupressure for Birth – 1-5:30pm. Class covers 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. 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 class to practice techniques with. Loose or stretchy clothing is recommended. $125. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-2443420 to Register. OregonSchoolOfMassage.com.

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Beginning Theta Healing Workshop – 6:308:30pm. The theta brain wave is the most powerful state of the mind, where manifestation, healing and extreme creativity exist. In this workshop, Shannon will teach how to access the theta brain wave while wide awake and unlock the most powerful energetic tool in the human mind. From this profound state you can catapult your intuitive abilities and change your life in ways you never thought possible. $40.

New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail.com.

NewRenBooks.com.

NAPortland.com

Wise Women Emerging – 9am-4pm. Explore & celebrate the sacred & inherent feminine wisdom of the Wise Woman/Crone/Elder/Divine Feminine!

Using mixed media collage you’ll let your wise, creative, authentic self emerge onto the pages of a sacred journal. It is sacred because it will contain the wisdom that is uniquely you. And it will be great fun. This is not an art project and no experience is necessary. Registration required. $75. Yachats Community Center, Yachats. Mattie Corya-Swanson, 541-610-2677. Swany139@hotmail.com.

Foot Reflexology – 9am-5:30pm. Foot Reflexology is a form of massage used for both healing and relaxation. Based on the belief that certain areas of the body, notably the feet, contain reflex connections with internal organs. Workshop on basic working techniques, history and theory and emphasize practical application. $170. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420 to Register. OregonSchoolOfMassage.com.

Massage Training Preview – 10am-12:30pm.

Learn about Oregon School of Massage’s 640 hour training program in the massage profession. OSM is committed to providing holistic education that integrates the body, mind, heart and spirit. Winter term begins Jan 9. RSVP. Free. Community Education classes are also offered each quarter. See website for details. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. Nicole. 503-244-3420. NS@ OregonSchoolOfMassage.com. OregonSchoolOf Massage.com.

Pretty Kitty Handmade Holiday Bazaar – 10am4pm. House of Dreams No-kill Cat Shelter’s (HoD) popular, family-friendly event features handcrafted gifts for people and pets, many using recycled content. Great prices! Silent auction, raffle, gently-used holiday décor, home and garden items, treats and baked goods – vegan too! All proceeds go directly to the care of the cats at HoD – an all-volunteer nonprofit cat shelter and sanctuary in NE Portland. Free.

TaborSpace, 5441 SE Belmont Street, Portland.

KittyDreams.org.

SUNDAY, NOVEMBER 12 Be Grounded: A Day Retreat for Women – 9am2pm. Connect and practice together to learn breath and meditation, cranial and neck massage and nourishing recipes to ground into the fall. Leave feeling lighter, taller and with more healing tools to practice on yourself and your family. Join Paige Common of Eatin’ Alive, Rebecca Macy LPCi RYT of Art of Balance and Kailyn Knight LMT.

Materials, zine cookbook, guided mediations, chakra crystals and healing foods included. $81 up to Oct 15, $90 after. Alma Education and Movement Space.

971-279-6627. Kailyn@MassageTherapy.com.

BeGrounded2017.Eventbrite.com.

Ascended Masters Discussion Group – 121:30pm. Do you ever wonder why life is such a struggle? There are beings of light looking for people to help. Learn how to contact the Ascended Masters for help with your finances, relationships, health, career and spiritual path. Subjects include karma, reincarnation, twin flames, angels, the ascension and the violet flame. Free. Hillsdale Library, 1525 SW Sunset Blvd, Portland. Summit Lighthouse of Portland. 503-314-5902. paull@hei. net. SummitLighthouse.org.

Self-hypnosis for Stress Relief Workshop – 2-4pm. Whether you know it or not, you are hypnotizing yourself each and every day. This workshop is geared towards self-help hypnotism which will enhance the overall quality of your day to day selftalk and put you in the driver’s seat towards lowering your stress. Learn the secrets of self-hypnosis and relax better, make changes better and more. $25.

New Renaissance Bookshop, 1338 NW 23rd Ave, Portland. 503-224-4929. NEBEvents@gmail.com.

NewRenBooks.com.

Gong Sound Healing Session – 3-4:30pm. Participants will be led through gentle moving and breathing techniques to prepare the physical and energy bodies for a profound healing experience using the sacred sound of several gongs and crystal bowls. $20. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovement Center.com. TheMovementCenter.com.

MONDAY, NOVEMBER 13 Massage Basics – 6-8:30pm. Four Mondays, Nov 13-Dec 4. Learn basic massage techniques for the back, neck, shoulders, hands, feet and head. Nurturing touch and bodywork as a healthcare tool.

Great intro to massage as a career. Instructors are experienced healthcare practitioners and licensed massage therapists with training in a variety of bodywork styles. $85. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420 to Register. OregonSchoolOfMassage.com.

WEDNESDAY, NOVEMBER 15 The Three Steps to Ultimate Health – 6pm.

Improve Your Detoxification, Adrenal Health and Digestion. A workshop with the three most important steps to improving your health. Includes discussion of clinically proven supplements, herbs and medicinal foods you can use yourself. Hosted by A New Way Clinic. $25 (first 2 tickets FREE on Eventbrite. com). Hosted by A New Way Clinic. Limited seats; please RSVP 503-545-6285.

SATURDAY, NOVEMBER 18 Reflexology Variations – 9am-5:30pm. Theory of Universal Reflexology as developed by Chris Stormer of South Africa. Based on the concept that emotional energy is stored in the body and can be the source of imbalance and illness. Students are introduced to the Language of the Feet and given the opportunity to interpret each other’s feet based on this emotional model built around the chakra centers. $170. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-244-3420 to Register. OregonSchoolOfMassage.com.

SUNDAY, NOVEMBER 19 Concert with Sri Shyamji Bhatnagar – 7-9pm.

Master of Nada Yoga Sri Shyamji will play tambura and chant mantras in unique ways that provide all attendees with the chance to expand awareness and experience high levels of clarity and joy. $15 advance; $20 door. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter.com. TheMovementCenter.com.

MONDAY, NOVEMBER 20 Crystal Bowl Sound Bath – 7-8:30pm. Every 3rd Monday. Restore, Relax & Renew with Shalom Mayberg. Experience deep relaxation and supported, self-generated healing through restorative crystal sound. We offer you rest while bathing in vibrations of crystal, as stress clears away the mind receives balance and deep body systems embrace support, opening space for inner peace and stillness. $15 in advance or $20 at the door. OSM Portland Campus, 9500 SW Barbur Blvd, #100, Portland. 503-2443420. OregonSchoolOfMassage.com.

THURSDAY, NOVEMBER 30 Women’s SoulCollage Retreat – Nov 30-Dec 3.

Nestle in a pristine forest with soothing hot springs, delicious meals and explore your inner world through intuition, imagination and a sea of images to spark your creativity. You will create a unique set of collaged cards full of symbolism, personal meaning and wisdom. Enjoy journaling, dream sharing and exploring your inner mysteries. Materials provided.

This is a small group event; reserve your place soon. $350 ($315 by 11/1) plus lodging. Breitenbush Hot Springs. 503-261-0600. CBrodner@gmail.com.

Breitenbush.com/november-workshops.

plan ahead Breitenbush Hot Springs Yoga Retreat - Dec 14-17. 6pm. Join us in the cascade mountains for this 21st annual winter solstice yoga retreat with Sarahjoy Marsh. Renew, revive, take refuge and return to yourself. Asana, pranayama, chanting and meditation. $300 ($250 with registration by Nov 4). Breitenbush Hot Springs. Sarahjoy Marsh.

503-552-9642. Sarahjoy@SarahjoyYoga.com.

SarahjoyYoga.com.

classifieds Fee for classifieds is $20 for up to 50 words. $1 per word for additional words. To place listing, email content to Calendar@NAPortland.com. Deadline is the 12th of the month. #1 Premium CBD (Cannabidiol) Hemp Oil – Pain, Anxiety, Sleep, Focus. 954-415-0942.

PureScienceLab.com.

Natural Specialty Food, Snacks, Soda and Gifts from JW Merc – Monthly feature: “get-to-know-us” intro boxes (3 to choose from) includes real maple syrup, Oregon hazelnuts, Mineral Refresher and more. Free office delivery in PDX/’Couv. Cash/check OK - C-Cards via PayPal on website. Call/text 208-424-0042 or write JWMerc@gmail.com.

Portable Near Infrared Sauna – Safe and energy efficient. Insulated tent measures 4x4x5, wooden stool, bamboo mat, lamp housing, 4 bulbs, skin brush, protective sunglasses. All materials rated non toxic. Boosts metabolism.

Releases toxins. Raises body temperature killing virus and bacteria. $900/OBO. Pics and more info at tinyurl.com/saunabundle. JeanetteMarie Rinehart@gmail.com.

If people sat outside and looked at the stars each night, I’ll bet they’d live a lot differently. ~Bill Watterson

Singing Crystal Bowls Meditations, Solstice/ Yule Party – Dec 21. 6:30-9:30pm. Each Solstice and Equinox we meditate with the Singing Crystal Bowls, with folks locally and non-locally, for peace, harmony and love for the planet. Free Lending Library, veggie refreshments/herbal tea, Chakra balancing & healing. Potluck and “token” Grabbag. Call for info. Please RSVP. 503-753-1590.

JudieMaronFriend@gmail.com.

Wholistic Self-Care and Cleanses – Jan 6-7, 2018.

Sat & Sun. 9am-5:30pm. With Michael Guida.

This two-day course covers different cleansing and detox plans and how to determine which would be appropriate. Self-care protocols will include nasal cleansing, self-massage, dry brushing, enemas, meditation, oil pulling, joint opening exercising, French Green Clay and more. Eligible for 14 CEU hours. $300; see website for specials. For more info and to register: TheWellspring.org/classes.

natural awakenings

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ongoingevents sunday Morning “Loving Kindness” Meditation Group – 10am-1pm. Fourth Sunday. With Paul M. Rakoczy, Reiki Master. Experience group meditation with meditators and beginners alike. There will be multiple sits with discussion in between. Bring a sit cushion; chairs available. Call or email to register. Group is offered at “no charge”. 3939 NE Hancock, Ste 205, Portland. 503-997-8611. PMR1354@hotmail.com.

PaulRakoczyTherapist.com/groups.

Kyklos International Folk Dancers – 7-9:45pm.

Dance with us. We do a variety of dances from Eastern Europe, Western Europe, Israel and the United States, with a mix of couple, line and set dances. Newcomers are warmly welcomed. Please bring clean soft-soled shoes to protect the dance studio floor. Kyklos events are fragrance-free. Please do not wear chemicals or scented products. $2; free for Reed students. Reed College Sport Center, 2870 SE Botsford Dr, Portland.

KyklosFolkDancers.org.

monday T’ai Chi Chuan: Yang Style – 5:30-6:30pm. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and selfdevelopment. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482.

Info@TheWellspring.org. TheWellspring.org/classes.

Healing from Depression & Anxiety Support Group – 6:30-9pm. Experience the healing power of community. Learning practical tools and coping strategies that will create wellness and reduce your symptoms of depression and anxiety. Conveniently located. Sliding scale fee. 503-544-9248. DouglasBloch@gmail.com. tinyurl.com/lnjfuvk.

The Movement Center Community Meditation Program – 7-8pm. Join us for chanting, satsang and

guided meditation in our beautiful meditation hall.

Community yoga ($5) before meditation, from 5:456:45pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter. com. TheMovementCenter.com.

tuesday Feldenkrais Awareness Through Movement Class – 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. Register: MCYoga.com/calendar.

Healing from Depression & Anxiety Support Group – 6:30-9pm. See Monday listing.

During this time, anyone 55 or better will receive 10 percent off their total purchase (excludes alcohol).

Hollywood Grocery Outlet, 4420 NE Hancock St, Portland. 503-282-5248.

Basic Energy Hygiene – Does your energy system need a shower? Through instruction and coaching you will learn the ABCs of maintaining a healthy energy system. This short, online course, accessible anytime, includes four weekly mentoring calls, scheduled by appointment. Mentor/Coach Linda Lawson. $199.

Register at Heartlink-Ed.com. 720-301-3993.

The Movement Center Community Meditation Program – 7-8pm. Join us for a short talk and guided meditation. Community yoga ($5) before meditation, from 5:45-6:45pm. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@The MovementCenter.com. TheMovementCenter.com.

Tuesday Night Weekly Meditation – 7-8pm. Cultivate presence in your life through meditation, sacred play and centering techniques. Learn to transform and release heavy energy from the body, mind and energy field. We focus on different methods each week to enhance or build a foundation for your own practice. $10. Rising Fire Shamanism: School & Healing Center, 1829 NE Alberta St, Ste 5, Portland. 503-288-5175.

RisingFire.One@gmail.com. Rising-Fire.com.

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. No experience necessary to encounter the warm energy. Donations accepted. Please RSVP by email. Individual sessions and attunements by appointment. 3939 NE Hancock, Ste 205, Portland. 503997-8611. PMR1354@hotmail.com. PaulRakoczy Therapist.com/groups.

wednesday

thursday

Amma Therapy Student Clinic – thru May 30, 2018.

The Wellspring School’s Amma Therapy Student Clinic is a perfect way to experience a full Amma Therapy treatment at an affordable price from one of our soon-to-graduate Amma Therapy students. Appointments available for all ages. Check website for dates and times. $35 for a one-hour treatment. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org.

TheWellspring.org/classes (clinic tab).

T’ai Chi Chuan Yang Style – 9-10am. With Michael Guida. T’ai Chi Chuan is a Taoist form of exercise and active meditation. Practicing the form promotes greater energy awareness and self-development. All levels welcome. $12 drop-in; see website for specials. The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring.org.

TheWellspring.org/classes.

Senior Discount – Every first Wednesday of the month is Senior Morning at the Hollywood Grocery Outlet.

Hollywood

Ascended Masters Discussion Group – 6:30-8pm.

Do you ever wonder why life is such a struggle?

There are beings of light looking for people to help.

Learn how to contact the Ascended Masters for help with your finances, relationships, health, career and

4420 NE Hancock St. • Portland, OR 503-282-5248 • 8am - 9pm every day www.groceryoutlet.com/Hollywood-OR

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spiritual path. Subjects include karma, reincarnation, twin flames, angels, the ascension and the violet flame.

Call for directions. Free. Orchards, Vancouver. Summit Lighthouse of Portland. 360-910-8004. paull@hei.net.

SummitLighthouse.org.

Celestial Living Arts Monthly Forecast

friday Feldenkrais: Awareness Through Movement – 10:30-11:30am. With Susan Marshall, Guild Certified Feldenkrais Practitioner, ERYT-200 Yoga Teacher.

Influenced by yoga and martial arts, Dr. Moshe Feldenkrais developed a series of lessons designed to improve life through movement, to encourage conscious attention to small movements. By engaging the brain and nervous system, people learn in a simple, pleasurable way. $12 drop-in; see website for specials.

The Wellspring School, 2440 NE MLK Jr Blvd, Ste 202, Portland. 503-688-1482. Info@TheWellspring. org. TheWellspring.org/classes.

Learn, Grow and Play – 1:30-2pm. Inner Essence weekly workshops. Rehab - 2nd Friday of the month.

Learn muscle activation and how to retain and regain stability and strength in a functional pattern that teaches you how to move as a whole body. Love Your Spine - 3rd Friday. Gain a new insight into the importance of honoring your spine and how to create movement in your daily life with these subtle exercises. How-to Class - 4th Friday. Learn how to manage your sore muscles with tricks and tips for self-care. Hands-on class; props provided. Classes $10 for non-members, free for current practice members. RSVP; space is limited. Inner Essence Chiropractic & Healing Center, 2205 N Lombard St, Ste 101, Portland. Heidi Walrath 503-893-4407. InnerEssenceChiro@gmail.com.

InnerEssenceChiro.com.

100 Handprint Healing Ritual – 5:30-7:30pm. First three Fridays each month. A powerful ceremony from the Tibetian Buddhist tradition to address challenges to physical, mental or emotional health. Call to reserve a place. The Movement Center, 1021 NE 33rd Ave, Portland. 503-231-0383. Info@TheMovementCenter. com. TheMovementCenter.com.

saturday Hatha Yoga with Live Music – 9-10:30am. Join Kayla for Hatha yoga with live music by world instrumentalist Damon Flick. DAYA Foundation. Sarahjoy Marsh 503-552-9642. SarahJoy@DayaFoundation.org.

DayaFoundation.org.

Hypnosis for Weight Loss – 2-5pm. Reawakening from within. Natural, simple, easy weight loss program using hypnosis, qigong and nutrition. Space is limited; call to RSVP. 15800 SW Stratford Loop, Tigard. Sue Wiebe 503-267-8074. SueWiebe1234@yahoo.com.

ReawakeningFromWithin.com.

Autumn is a second spring when every leaf is a flower. ~Albert Camus

November 2017 © Liz Howell

T

he final exact fire trine between rule-maker Saturn and rule-breaker Uranus takes place this November. The challenge that has been surfacing throughout the year has been a question of how we innovate and introduce change to replace outmoded beliefs and structures without blowing up our lives in a way that produces only collateral damage, uncertainty and instability. This is a month to strike the chord of brilliant ingenuity in support of a fresh start with committed stewardship toward a higher vision for your role in humanity.

With six planets stretching from the Sun to Saturn all transiting the “relationships with others” corner of the zodiac, we are intensely examining what is socially, contractually and culturally acceptable in how we relate to others. By the end of the month, we may see the veil lifted on areas where the promotion of false ideas has somehow allowed us to stray off path.

Mantras and musings for the month of November: Scorpio (Oct 23-Nov 21): Don’t fight forces; use them. ~Buckminster Fuller Sagittarius (Nov 22-Dec 21): Turn your wounds into wisdom. ~Oprah Winfrey Capricorn (Dec 22-Jan 19): The young man knows the rules, but the old man knows the exceptions. ~Oliver Wendell Holmes Aquarius (Jan 20-Feb 18): Almost everything will work again if you unplug it for a few minutes, including you. ~Anne Lamott Pisces (Feb 19-Mar 20): If you want to find the secrets of the universe, think in terms of energy, frequency and vibration. ~Nikola Tesla Aries (Mar 21-Apr 19): Between stimulus and response is the freedom to choose. ~Viktor Frankl

Taurus (Apr 20-May 20): When we change the way we look at things, the things we look at change. ~Wayne Dyer Gemini (May 21-Jun 20): It ain’t what they call you; it’s what you answer to. ~W.C. Fields Cancer (Jun 21-Jul 22): To truly listen is to risk being changed forever. ~Sakej Henderson Leo (Jul 23-Aug 22): Never cut what you can untie. ~Joseph Joubert Virgo (Aug 23-Sep 22): Don’t find fault. Find a remedy. ~Henry Ford Libra (Sep 23-Oct 22): Forgiveness does not change the past, but it does enlarge the future. ~Paul Boese

Liz Howell is available for personal astrological consultations.

Scorpio! Celebrate your birthday with 15% OFF astrolgy readings this month.

Liz@CelestialLivingArts.com | CelestialLivingArts.com natural awakenings

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communityresourceguide 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 Advertising@NAPortland.com to request our media kit.

ACUPUNCTURE

CELEBRANT/MINISTER NW SPIRITUAL COLLECTIVE

ALL WAYS WELL, LLC

Marie Marks BA, STT, IWA 360-609-6498 NWSpirtualCollective.com

Rebecca MH Kitzerow, LAc 1525 SW Park Ave, Ste 103, Portland Tues. appts. in La Center, WA 503-548-4403 AllWaysWell.com

Celebrant/Minister: weddings, rite of passage, blessings, prayers, meditations, cultural and custom design ceremonies.

Transformational Advocate: spiritual guidance & mentoring.

2014 Nattie Award Winner - Voted Favorite Acupuncture/TCM Practitioner and Favorite Natural Women’s Health Specialist. Facial Acupuncture, Foot Reflexology, Gentle and Effective Acupuncture; Insurance Accepted! Book online; free consult available!

chiropractic 1620 SE Ankeny St, Portland, OR 97214 503-233-0943 ThirdWayChiropractic.com

SARASVATI INSTITUTE OF AYURVedic yoga THERAPY

Dr Boothby utilizes a soft tissue technique to relieve structural tension on the nervous system and restore ground support to the body.

Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.

body screening

503-908-0950 EcoMaids.com/Portland.com EcoMaids is Oregon’s premier green cleaning company serving homes and businesses. We are committed to creating safe and healthful spaces for your family, pets, and coworkers; while reducing harmful toxins in our ecosystem.

Coaching & Consulting SALSBURY & CO. April Salsbury 503-850-8411

SalsburyAndCo.com Building strong foundations and growing your business. Business & healthcare private practice consulting.

NORTH PORTLAND WELLNESS CENTER

Chiropractic, Acupuncture and Massage 4922 N Vancouver Ave, at Alberta St 503-493-9398 NorthPortlandWellness.com

1314 NW Irving St, #705 Portland, OR 97209 503-775-1812 Info@RadiantBodyTermography.com

A medical thermography clinic providing 100% safe, non-invasive, painless breast and full body screening utilizing digital infrared thermal imaging. Reports written by thermologists, board-certified physicians.

BOoks, gifts, & events NEW Renaissance

Books, Gifts, and Events for Conscious Living 1338 NW 23rd Ave at Pettygrove, Portland 503-224-4929 NewRenBooks.com

Beginning Self Mastery Linda Lawson Mentor and Coach 720-301-3993 Heartlink-Ed.com

CONSTRUCTION

RADIANT BODY THERMOGRAPHY

We specialize in Injury Treatment, Auto Accident Recovery, Acute & Chronic Pain Relief and Family Health & Wellness. At the North Portland Wellness Center our dedicated team provides effective medicine in a warm, comfortable environment.

inner essence chiropractic and healing CENTER Vitalistic Chiropractic, Naturopathic, and Rolfing 2205 N Lombard St, Ste 101 Portland, OR 97214 503-893-4407 InnerEssenceChiro.com

Oregon’s largest metaphysical book and gift store specializing in spiritual books from all traditions.

Events to enlighten, educate and entertain. Full event listings at NewRenBooks.com

Portland/Vancouver Edition

ECOMAIDS

judith boothby, ms dc pc

Ayurveda

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cleaning

NAPortland.com

Vitalistic chiropractic bringing consciousness into healing your physical, emotional and spiritual bodies; Naturopathic medicine healing the root cause; Rolfing for balance and freedom of movement.

GLACIER VALLEY BUILDERS LLC A Full Service Construction Company 503-893-9318 GlacierValleyBuilders.com

Small Local Family Run Business specializing in additions, remodels, and ADUs. We also take on smaller projects and provide property maintenance for rental properties.

CRANIOSACRAL THERAPY RUBATO CRANIOSACRAL THERAPY 10403 SE 10th St, Vancouver 360-624-5151 JimIvories.net Help with whiplash, migraines, PTSD, concentration, dizziness, TMJ, neck/shoulder/back pain, and more--in a peaceful setting. Jim Templeton, LMP #MA00013314

dentist

AAdvanced Dental Healthy Life Dr Inna Shimanovsky, DMD

1508 St, Oregon City our Comfort in Washington Mind 503-659-3003 AAdvancedDental.com

The Smile for your Healthy life.

State-of-the-art dental care with your comfort in mind, while also caring about the world we live in.

energy healing

energy healing

Body-Mind-Spirit Healing Arts LLC

TEMPLE MEDICINE HEALING

Patty Oliver, Akashic Records Soul Realignment® Master 503-369-7810 BodyMindSpiritHealingArts.com Release yourself from past-life karma with an in-depth reading and clearing of your Akashic Record. Conducted by phone, Skype or in-person.

TRINITI Healing

essionals

m

Amy Kimmick, BSN RN 1716 NE 42nd Ave, Portland TempleMedicineHealing.com My work brings you back to you, by way of energy healing, mediumship, and knowledge of the body to release ancestral patterns and emotions.

Aesthetic Dentistry of Lake Dr. Inna Shimanovsky, DMD Oswego

Larry Bowden, DMD 17720 Jean Way, Ste 200, Lake Oswego 503-620-7100

LakeOswegoCosmeticDentist.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.

Dental Designs

Lance J. Heppler DMD, FAGD 900 SE Chkalov Dr, Vancouver 360-896-1449 DentalDesignsVancouver.com Dr. Lance Heppler’s mission is to put patients at ease. His friendly demeanor is easy to talk to and his attention to detail means you’ll always be getting the very best in dental care. His approach to dentistry is to meet patient needs by blending art, science and intuition.

Dr. Heppler follows an amalgam removal protocol to safely remove mercury fillings.

Jay Harris Levy, DDS

Holistic Dental Care 511 SW 10th Ave, Ste 1102, Portland 503-222-2157 JayHarrisLevy@gmail.com JayHarrisLevy.com Holistic dentistry is about promoting oral health by customizing the finest quality dentistry to suit a patient’s needs in a safe, caring environment.

expert pain Healing

Emotion/Body Code Practitioner Lori Arveson 971-800-1560 LoriArveson@gmail.com ExpertPainHealing.com Lori specializes in relieving chronic pain. Lori uses the Emotion / Body Code system to identify and release trapped emotional energies caused by physical and emotional trauma, entities, toxins, pathogens, inherited emotional energies, and other manifestations that create imbalance in our bodies, causing chronic pain and disease that manifests in daily life.

Hands of Freedom Healing/ Quantum-Touch®

Judie Maron-Friend, Certified QT Level I, II & Self Created Health Instructor/ Practitioner 8725 NE Broadway St, Portland 503-753-1590 JudieMaronFriend@gmail.com VitalityLink.com/p/hofh When one learns QuantumTouch®, 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.

MARCONICS 5D ENERGY & HEALING THERAPY

Hypno-Chakra Therapy Nicole Alcyon, Certified Hypnotherapist 323-842-3589 TrinitiHealing@yahoo.com Three healing modalities

combine to make Triniti Healing: nutritional consulting; hypnochakra therapy; intuitive guidance and spiritual counseling.

FELDENKRAIS Feldenkrais® CENTER OF PORTLAND

Susan Marshall, GCFP Laurelhurst Healing Arts Building 3059 NE Glisan St, Portland 503-313-9813 FeldenkraisPDX.com Improve neck, back and hip pain, recover from workplace, auto and bike accidents, sleep better and more. Find out why Norman Doige, MD in his 2015 NY Times Bestseller, The Brain’s Way of Healing, highlights the Feldenkrais Method® as applied neuroplasticity—using your brain and nervous system for effective recovery.

HEALTHy FOODS GROCERY OUTLET 4420 NE Hancock, Portland, 97213 503-282-5248 GroceryOutlet.com

Ron Rathburn M.Sc., CMP 360-823-7071 NWSpiritualCollective.com Energy healing modality that integrates high wave frequencies to balance and clear the chakras; recalibrate the body’s energetic field and integrate the higher aspects of soul identity.

natural awakenings

Your neighborhood market!

Foods, health and beauty products, general merchandise, beer, wine, and produce. Check out our huge selection of NOSH (Natural, Organic, Specialty & Healthy)!

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holistic education

hypnoTHERAPY LOVING KINDNESS HypnoSIS

The Wellspring School for Healing Arts 2440 NE MLK Jr Blvd, Ste 202 Portland 503-688-1482 TheWellspring.org

Offering comprehensive training and education in Wholistic Nutrition, Chinese Medicine, Amma Bodywork Therapy, Herbs and Movement Arts since 1995.

HOLISTIC LIFE GUIDE

Laney Coulter, BCH, NLP 7135 N Vincent Ave, Portland 503-289-3614 Laney@LovingKindnessHypnosis.com LovingKindnessHypnosis.com Laney is a Board Certified Hypnotist who is available to help you with the following and more: Fertility, Business Success, Motivation, General Sadness, Weight Mastery, Smoking Cessation, Relationship Issues, Phobias, Anxiety, Anger Issues and Breaking Habits.

LANDSCAPING

JAMIE “CEDAR” ROGERS, MA 503-621-6178 Cedar@CedarPathways.com CedarPathways.com

Blossom

Interpret messages from the body, heart, and spirit, transform blockages, and explore heartcentered life direction. Holistic approach, utilizing artistic, energetic, reflective, and metaphoric pathways.

1829 NE Alberta St, Ste 8 Portland, OR 97211 503-837-3557 Info@BlossomPdx.com BlossomPdx.com At Blossom, it is our goal to meet your landscape and construction needs while providing ecological and sustainable solutions for the environment.​

holistic Wellness

By Design Bodywork

massage

Ray J. Drlik, CMTA, FDN, LMT 7460 SW Hunziker St, Ste H, Tigard 503-901-6013 Ray@ByDesignBodywork.com ByDesignBodywork.com

HEALTH MATTERS

Yaimayu Massage 201 SE 124th Ave, Ste 202 Vancouver, WA 98684 360-608-0135 MikiWaMassage.com Facebook.com/Yaimayu Lic. MA00025265

Training LMT’s for over 25 years 9500 SW Barbur Blvd, Portland 503-244-3420 OregonSchoolOfMassage.com

We offer massage and bodywork courses for aspiring massage therapists, licensed professionals and the general public.

Constance MSW with food.Coquillette, 971.404.5174

Lisa Fishman, MA 425.736.4784

www.healthmattersnw.com

SUPERIOR SPORTS NUTRITION & WEIGHT LOSS

Ellen Gyberg, Holistic Nutrition Expert 360-601-0137 Superior-Nutriton.net Portland/Vancouver Edition

4640 SW Garden Home Rd, Portland 503-360-1324 HairapyPDX.com Hairapy PDX is an organic and ammonia-free salon promoting beauty, wellness and green living by being free of chemicals, damaging toxins, and harmful carcinogens.

PETS MEAT & BONES CALIFORNIA, INC.

220 NW 8th Ave Portland, OR 97209 Hello@MeatAndBones.com MeatAndBones.com

Holistic raw food for happy & healthy dogs. We formulated our unique balanced blend that your dog will love eating and you will love feeding.

reflexology NANCIE HINES

NBCR Certifed Reflexologist Portland Reflexology 503-867-2778 PortlandReflexology.com

reiki VICKI MCARDLE

Usui/Holy Fire Reiki Master Portland, OR 503-939-4357 VickiMcArdle.com

OREGON SCHOOL OF MASSAGE

Specializing in preventing/reversing Specializing in preventing/reversdisease & controlling weight food ing disease andwith controlling weight

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HAIRAPY PDX

MIKI MORROW, LMT

My goal is to work with YOU to help YOUR body work the way it was designed to work. Together we’ll build on natural solutions to nourish your body. Tap into your “Inner Physician” and regain your zest for life. For more information, check out my website or call for a free consultation.

Constance Coquillette, MSW 971-404-5174 Lisa Fishman, MA 425-736-4784 HEALTH MATTERS NORTHWEST LLC HealthMattersNW.com

ORGANIC SALONs

NAPortland.com

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.

shamanic healing RISING FIRE SHAMANISM School & Healing Center 1829 NE Alberta St, Ste 5 Portland, OR 97211 503-288-5175 Rising-Fire.com Info@Rising-Fire.com

Rising Fire integrates energy healing with psychological process and awareness training. This exceptional approach develops emotional intelligence and freedom in daily life. Healing services, nutrition counseling, coaching, classes, and community events.

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 image issues.

GOod beginnings YOGA

therapy/counseling EMOTIONAL PEACEMAKING

Hypnotherapy/Energy Psychology Val Jolley C.Ht, P.NLP, EFTP, QTP ValJolley.com

JULIE GLASER,

MA, LPC, CADCIII Counseling & Hypnotherapy 2304 E Burnside, #2 Portland 503-752-1893 JulieGlaser.com

Paul M Rakoczy,

LCSW Humanistic Psychotherapy/ Reiki 3939 NE Hancock, Ste 205 503-997-8611 Pmr1354@hotmail.com PaulRakoczyTherapist.com

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 & weekend hours available.

GoodBeginningsYoga@yahoo.com GoodBeginningsYoga.com Prenatal + Mom & Baby yoga with Sound healing. Classes in North Portland.

KARMA YOGA & FITNESS

13031 SE 84th Ave Clackamas, 97015 503-482-8620 Info@KarmaYogaAndFitness.com KarmaYogaAndFitness.com

Reach Your Target Market

SARASVATI INSTITUTE OF AYURVedic yoga THERAPY

Secure this ad spot!

Susan Bass, Ayurvedic Practitioner, Ayurvedic Yoga Therapist, C-IAYT, E-RYT 500 857-919-2866 AyurvedicYogaTherapy.org 200, 300 & 600-hour Ayurvedic Yoga Therapy Certification Programs

Contact us today for special ad rates.

503-419-6430

Portland’s first Ayurvedic Yoga Therapy Certification Program. Hours from our programs apply to Yoga Alliance, NAMA, AAPNA & IAYT.

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.

natural awakenings

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Portland/Vancouver Edition

NAPortland.com