Natural Awakenings Metro Phoenix & Northern Arizona, January 2025 Edition

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Contents 9 Look Good to Feel Good 10 The Holistic Approach to Health and Wellness 11 Opening New Chapters 12 First Thoughts and New Experiences 14 Bone Health

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16 Exercise With a Smile 18 The Upcycling Lifestyle 20 Serving up Happiness

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24 Advancing a Couple’s Fertility 26 Secrets to a Joyful Childhood 28 Bonding With a Dog

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Departments 11 Inspiration 12 Feature Story 16 Fit Body 18 Green Living

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20 Conscious Eating 24 Healing Ways 26 Healthy Kids

28 Natural Pet 29 Farmers Markets 30 Business Directory

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January 2025

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Publisher ’s Letter HEALTHY LIVING HEALTHY PLANET

It Is What it Is It seems that lately I’ve been presented with some challenges—not life-threatening but, in my mind, challenges nonetheless.

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The first challenge in this game of dominoes involved my 2012 van. One day, I tried to back out of a parking stall and I got revving, not backing, and then it kicked in and I backed it up. I was thinking, “Hmmm, that’s odd,” but then dismissed the idea that anything was wrong. Well, a few days later, I went to back up again and all I got was revving. Eventually, I was able to coax it out of the parking stall, but then I was thinking, “Oh no, the transmission!”

Publisher Tracy Patterson, BSc, MES Design & Production Vegetorium, LLC Copy Editor Sara Gurgen, MS Digital Platforms Carolyn Coogan Locable

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CEO Kimberly B. Whittle COO Michael Bevilacqua CMO Vee Banionis Sr. VP Operations Brian Stenzler, DC National Editor Sandra Yeyati Editor Brooke Goode Copy Editor Melanie Rankin Print Production Specialist Kevin Rankin Design Director Agnes Mazeikaite Production Flip180 Customer Service Dani Bucad

As I was driving to the transmission shop, it got worse, starting to rev as I was driving forward, but I made it to the shop. Sure enough, my van needed a rebuilt transmission for thousands and thousands (and thousands!) of dollars.

Then came the decision: “Do I spend the money on the van? Buy a new vehicle (at least new to me)? I love my van, with endless adventures and memories connected to those wheels, but it will be an expensive fix. On the other hand, buying another vehicle will be even more expensive.”

In the end, I went with the concept discussed in this month’s feature article on page 12 and accepted the situation for what it was. The van had a problem, and it would cost me a lot no matter which decision I made. From there, it wasn’t a hard decision. I had to get the van fixed; it’s my traveling buddy, after all, and I wasn’t ready to let go. At the time of writing this letter, I still don’t have it back, but I know I made the right choice.

Viewing a situation as “it is what it is,” rather than fussing and worrying—you know, ruminating over something in the hope that miraculously it will suddenly be different—has taken a huge burden off me. It allows me to objectively assess a situation, view a disaster simply as a challenge, and make the best decision for me at the present time, without trying to secondguess the future, where hindsight lives.

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Please note that all deadlines (advertising and editorial) are the 5th of the month prior to the edition being published. For example, January 5 is the deadline for all February edition submissions.

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Look Good to Feel Good

of your skin, it clears away damaged cells and triggers collagen production for fresh, radiant skin. The best part? It’s completely natural, relying on your body’s innate ability to heal and renew.

by Ingo Mahn, DDS

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et’s face it: Our appearance plays a big role in how we feel. And while we all want to look our best, many of us aren’t ready to dive into the world of needles, fillers and surgical facelifts.

PRP: The Collagen Catalyst

Collagen: The Secret Sauce of Youthful Skin

Collagen is like the scaffolding of your skin— it keeps things firm, plump and smooth. But as we age, collagen production slows down, and the effects are all too visible: wrinkles, sagging and a dull complexion. The Fotona LightWalker laser changes the game by kickstarting your body’s natural collagen production, giving your skin the boost it needs to look fresh and vibrant again.

The beauty of this laser? It doesn’t force your skin to act unnaturally. Instead, it works with your body’s own healing powers, gently encouraging it to regenerate and rebuild.

Think of it as stimulating your skin to be its best self—no chemicals, no fillers, just pure, natural rejuvenation.

SmoothLase and LipLase: Your Collagen Coaches

The Fotona LightWalker laser comes with some pretty amazing tricks up its sleeve.

Two of the most popular treatments,

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What if there were a way to achieve a youthful glow, plumper lips and smoother skin without injecting foreign substances into your body? Enter the Fotona LightWalker laser, the superhero of holistic aesthetic treatments. This cutting-edge laser taps into your body’s natural collagen-making magic, giving you stunning results in a way that’s refreshingly natural.

SmoothLase and LipLase, are all about waking up that collagen.

SmoothLase: Forget invasive facelifts. This treatment tightens and smooths your skin by delivering gentle laser energy to the deep layers of your skin. The laser stimulates collagen production from the inside out, reducing wrinkles and lifting sagging areas. It’s like your skin’s personal trainer—toning and firming things up without breaking a sweat.

LipLase: Want fuller, more luscious lips but hate the idea of needles? LipLase uses the same collagen-boosting magic. Over time, your lips become smoother, fuller and more defined—all without fillers. It’s you, just better.

Skin Resurfacing: Out With the Old, in With the New

Whether you are battling sun damage, acne scars, pigmentation or rough texture, the laser’s skin resurfacing treatment is a gamechanger. By targeting the outermost layers

For an even bigger collagen boost, these laser treatments can be paired with platelet-rich plasma (PRP). Derived from your own blood, PRP is like liquid gold for your skin, packed with growth factors and stem cells that supercharge collagen production.

When combined with SmoothLase, LipLase or skin resurfacing, PRP takes your results to the next level.

Holistic Beauty, Inside and Out

What makes the Fotona LightWalker laser so special is its holistic approach to beauty.

It doesn’t rely on quick fixes or synthetic— and sometimes toxic—solutions. Instead, it empowers your body to do what it does best: heal, rebuild and glow.

If you’re ready to turn back the clock while staying true to yourself, the Fotona LightWalker laser is your ultimate secret weapon.

Nothing beats looking good and feeling great in the most natural way possible.

Dr. Ingo Mahn is a 1985 graduate of Marquette University School of Dentistry. He is an accredited member of the International Academy of Oral Medicine and Toxicology (IAOMT) and holds a doctorate in integrative medicine from Capital University, in Georgetown. To learn more, visit MyNaturalDentist.com. There you can take an online airway assessment and download a free e-book. See ad, pages 3 and 27.

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The Holistic Approach to Health and Wellness A New Year, a New You

by Josh Raiffe, DMD

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s the new year begins, many people feel inspired to set goals and resolutions aimed at improving their health. Whether it’s exercising more, eating better or reducing stress, the start of the year offers the perfect opportunity for positive change.

As a holistic dentist, I encourage you to expand your resolutions to include oral health—because true wellness is about more than just the body. It’s about the interconnectedness of mind, body and spirit.

This year, consider making a resolution to improve not only the appearance of your smile but also your overall health through good oral hygiene. The mouth often mirrors internal health, and by caring for it, you’re supporting your heart, immune system and digestive health.

Nourish Your Body: Inside and Out

Nutrition plays a central role in both oral and overall health.

Make it a priority to eat a whole-food diet rich in fruits, vegetables, lean proteins and healthy fats. These foods nourish your body and promote healthy teeth and gums. Vitamins A, C and D are essential for strong enamel and healthy gum tissue, while foods like leafy greens, nuts and fatty fish support immune function and reduce inflammation.

This year, embrace a holistic approach to health—one that views the mouth not just as a part of the body but as a key player in your overall well-being. Taking care of your teeth and gums isn’t just about having a bright smile; it’s about supporting your entire health journey.

The Mouth-Body Connection: Why it Matters

Oral health is deeply connected to overall health. Conditions like gum disease and tooth decay are linked to serious issues such as cardiovascular disease, diabetes and dementia. Inflammation in the gums, for instance, can allow harmful bacteria to enter the bloodstream, creating a ripple effect throughout the body.

Cutting back on processed foods, sugary snacks and acidic drinks will go a long way in preventing tooth decay and gum disease. A diet high in sugar and refined carbs fuels harmful bacteria in the mouth, leading to cavities and other issues. Nourishing your body with healthy, balanced foods supports both your dental health and your overall vitality.

Managing Stress: Mind-Body Wellness

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Stress management is another important aspect of holistic health.

Stress can manifest physically in many ways, including teeth grinding, jaw clenching and gum disease. This year, as you focus on improving your physical health, don’t forget about your emotional and mental well-being. Incorporating stress-reduction techniques such as meditation, deep breathing and yoga can have a profound effect on your overall health—and that includes your oral health.

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Managing stress reduces physical tension in the jaw and teeth, supports the immune system, reduces inflammation and fosters a positive outlook. Combined with good oral hygiene, stress management is a key part of a healthy lifestyle.

A Fresh Start With Holistic Dental Care

The new year is a great time to reassess your approach to dental care. If you’ve been using conventional dental products or have

This year, try nontoxic toothpaste, natural mouthwashes and holistic dental treatments. By choosing biocompatible materials, you’re ensuring that your dental care supports your body’s health, not just the appearance of your teeth.

Empower Your Health Journey

The beginning of the year is a perfect time to set goals that foster overall health and wellness. By including oral health in your holistic health routine, you’re taking proactive steps toward a vibrant, balanced life. Health is about more than managing disease—it’s about creating harmony and vitality in every area of your life.

Adopt a holistic approach to health that includes nourishing your body with healthy foods, managing stress and giving your oral health the attention it deserves. Your mouth, body and mind are all connected, and by supporting them together, you’ll set the stage for a healthy, happy year ahead.

Here’s to a year full of vitality, balance and holistic wellness!

Dr. Josh Raiffe is a secondgeneration dentist who developed a love for dentistry while watching his father care for patients. He earned his doctorate from Midwestern University College of Dental Medicine-Arizona, is an accredited member of the International Academy of Oral Medicine and Toxicology (IAOMT), and regularly pursues continuing education to stay current on the latest techniques and technologies. He can be seen for appointments at Shea Dental of Scottsdale—located at 11111 N. Scottsdale Rd., Ste. 120—and can be contacted at 480998-3923. See ad, page 5.

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Inspiration

Opening New Chapters

by Marlaina Donato

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iving into a new job, partnership or living situation might not be as scary as jumping into a fire or abyss, but fear of the unknown can certainly get a grip on us if we are not careful. Beginning anything new can feel unsettling, but with a little shift in mindset, anxiety can morph into genuine excitement. Whether taking piano lessons or trying a fitness class at the gym for the first time, we have one thing on our side: beginners have nothing to prove. Every master of their craft was once a novice, and remembering this can quell the ego’s impatience for perfection.

Greeting the New Year

Curiosity, instead of fear, can become our internal navigation system, urging us forward as we turn a new corner or a new page. The month of January can bring expectations, fresh goals and, for the anxietyprone, flashes of what-ifs. It is not easy approaching the unknown, even for the seasoned artist putting that first brushstroke onto a stark, white canvas. Tapping into our innate creativity helps us to see an open road of choices lying before us.

• Enroll in a cooking class, or learn to bake bread.

• Try a different ethnic restaurant.

• Visit an unexplored town.

• Start a conversation with a previously unknown neighbor.

• Begin wearing hats or another signature piece, and own a new style.

• Learn an interesting word every week, and use it in conversation.

• Investigate an intriguing culture.

• Take a screen break and pick out a new book at the library.

Marlaina Donato is an author of several books, a painter and a composer. Connect at WildflowersAndWoodsmoke.com.

First steps can be shaky, but with a little purpose and fortitude, they become surer, even elegant. Martin Luther King, Jr. advised, “You don’t have to see the whole staircase, just take the first step.” When we feel snagged in a web of procrastination or hesitance, reviving our sense of wonderment and childlike innocence can disarm doubt. Despite our fears and uncertainties, we might even experience some levity in our pursuits.

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fillings made of materials like mercury or bisphenol A (BPA), consider switching to natural and biocompatible options. Holistic dentistry prioritizes safe, nontoxic materials that work in harmony with the body’s natural healing processes.

January 2025

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Feature Story

First Thoughts and New Experiences Returning to Innocence Through Beginner’s Mindset

by Carrie Jackson

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The Beginner’s Mindset

“The idea of being open to the situation comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois.

He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking stagnant energy and harmonizing the flow of qi, or vital energy, in the body.

“As a situation arises, we have our natural responses, which may include wanting to

change what is happening. Another perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”

Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response

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he new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns.

It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.

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pattern that limits our growth,” says Rogne.

“In shiatsu, we help people to recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”

Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.

Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms of the organs and reduce conditions such as chronic pain,” Rogne asserts.

Optimism

Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.

“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australian-based think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”

This positive outlook has myriad benefits.

“Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic

people tend to be more socially and physically active, helping stave off dementia and agerelated memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.

A positive outlook can help navigate the stress and anxiety of life. “Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.

Incorporating small, intentional practices into our day can help us cultivate optimism.

“Smiling with genuine warmth—even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”

Reframing Our Outlook

Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are curious about. This might be learning a new language or starting a new yoga practice.

When we look at things as a beginner, we are open to what we are truly interested in.”

A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but

when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”

Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection opens us up and expands us for so many other options and possibilities,” Brown says.

Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says.

“My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”

Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset.

“This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJackson Writes.com.

January 2025

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Bone Health Part Two of a Two-Part Series

by Alessandro Rugge, Ph.D.

Bone health is the cornerstone of an active, independent life. More than half of women over 50 will suffer a fracture due to osteoporosis, and—shockingly—for those who do, as many as 25 percent do not survive past one year. While osteoporosis often goes unnoticed until a fracture occurs, proactive measures can prevent or even reverse this condition. By focusing on these six pillars, you can lay the groundwork for strong, healthy bones at every stage of life.

1. Nutrition: The Foundation of Bone Strength

Nutrition is the backbone of bone health. Protein is particularly important, serving as the building block for both bones and muscles.

Evidence suggests that consuming 1 gram of protein per pound of body weight supports optimal bone health. While many people fall short of this target, incorporating high-quality animal proteins such as grass-fed meats, eggs and dairy can make a significant difference.

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elcome to the second installment of our series on bone health. Last month, we explored the groundbreaking REMS (radiofrequency echographic multi-spectrometry) technology, a revolutionary approach to assessing bone density and quality. Unlike traditional DXA scans, REMS uses no radiation, provides superior accuracy, and offers insights into both bone density and microarchitecture. This month, we’ll build on that foundation by examining practical strategies to maintain, strengthen and protect your bones naturally through six essential pillars of bone health.

Strategic supplementation bridges nutritional gaps to support bone density and resilience.

Equally important is avoiding “bone robbers” such as sugar, soda and excessive alcohol, which interfere with calcium absorption and weaken bones over time.

Actionable Tip: Track your protein intake for a couple of weeks using tools like MyFitnessPal or Cronometer to identify gaps. Incorporate high-protein snacks like yogurt or meat sticks, and prioritize whole, minimally processed foods for better absorption.

2. Supplementation: Bridging Nutritional Gaps

Even the most balanced diet can fall short of providing all the nutrients your bones need. Supplements help bridge these gaps, ensuring you receive adequate levels of essential nutrients such as magnesium, vitamin D3/K2, zinc and phosphorus. These nutrients work together to promote calcium absorption, reduce inflammation, and strengthen bone microarchitecture.

Strontium, a lesser-known mineral, has been shown to enhance both bone density and structural integrity, while omega-3 fatty acids help combat inflammation, a key factor in bone degeneration.

Actionable Tip: Consider a daily supplement routine tailored to your needs. Start with plant-based calcium sources like AlgaeCal, and add omega-3 fatty acids, magnesium and essential amino acids like those found in Perfect Aminos to support bone resilience.

3. Exercise: Stimulating Bone Growth Through Targeted Activity Osteogenic loading has unique benefits and stimulates bone growth through targeted, simulated impact forces.

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Bones thrive under physical stress, a concept best explained by Wolff ’s Law, which states that bones adapt to the forces placed upon them by

absorption of essential nutrients like calcium, magnesium and vitamin D. Conversely, conditions like leaky gut or dysbiosis can impair nutrient uptake, weakening bones over time.

Svisio from Getty Images

Incorporating gut-friendly foods such as fermented vegetables, prebiotics and probiotics can promote a healthy microbiome. Avoiding antacids, which disrupt gut balance and nutrient absorption, is also critical.

Your skeletal system is a living, dynamic structure that thrives on proper nutrition, exercise and care.

becoming stronger. However, not all exercise is equally effective. Research shows that a minimum effective force is required to stimulate osteogenesis—the process by which bones generate new tissue and rebuild trabecular bone, the spongy structure inside bones that provides critical support.

Osteogenic loading, a key component of OsteoStrong’s program, safely applies simulated impact to bones, precisely triggering natural bone remodeling without risk of injury. Resistance training and wearing weighted vests during everyday activities can further enhance this process by providing the targeted stress bones need to grow stronger.

Actionable Tip: Incorporate strength training into your routine, focusing on highintensity, low-repetition movements. For added benefit, explore osteogenic loading sessions at OsteoStrong to maximize bone density improvements safely and effectively.

4. Hormone Health: The Unsung Hero of Bone Density

Hormones play a crucial role in maintaining bone density. Estrogen, progesterone and testosterone regulate bone remodeling by controlling the activity of bone-forming and bone-resorbing cells. A decline in these hormones, common during aging and menopause, frequently accelerates bone loss.

Regular hormone testing with a functional medicine practitioner can identify imbalances and provide targeted interventions, such as bioidentical hormone replacement therapy, to restore optimal levels.

Actionable Tip: Schedule annual hormone testing to monitor your levels and address imbalances early. Work with your healthcare provider to explore personalized treatment options that support bone health.

5. Gut Health: The Gateway to Strong Bones

The gut plays a vital role in bone health by ensuring efficient

Actionable Tip: Add fermented foods like kimchi or yogurt to your diet. If you suspect gut issues, consult a healthcare professional to test your microbiome and to address underlying conditions.

6. Stress Management and Sleep: Reducing Cortisol for Stronger Bones

Chronic stress raises cortisol levels, which weakens bones by interfering with bone remodeling processes. Similarly, poor sleep disrupts the body’s ability to regenerate bone tissue, as most repair occurs during deep sleep stages.

Mindfulness practices such as meditation, deep breathing, and gratitude journaling can help lower cortisol levels. A consistent bedtime routine that limits blue light exposure and incorporates calming supplements like magnesium glycinate can improve sleep quality.

Actionable Tip: Dedicate at least 10 minutes a day to mindfulness practices. For better sleep, establish a calming evening routine and aim for seven to eight hours of uninterrupted rest.

Building Resilient Bones for Life The six pillars of bone health—nutrition, supplementation, exercise, hormonal health, gut health, and stress management with sleep— offer a holistic, natural approach to building and maintaining strong bones. By addressing these interconnected factors, you can reduce reliance on medications and take proactive steps to support your long-term health.

Alessandro Rugge, Ph.D., is the co-founder of Precision Bone Imaging, introducing REMS technology to Phoenix. With a 20-year career in technology as an engineer and marketing leader, Rugge shifted his focus to his true passion— health and wellness. Today, he is a dedicated advocate for bone health, longevity and healthspan, blending his expertise and entrepreneurial spirit to make a positive impact on the community. To learn more about how OsteoStrong supports bone health through cutting-edge osteogenic loading technology and by providing other resources for each of the bone health pillars, schedule a free consultation today by calling 480-3786448. See ad, page 19.

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Fit Body

Exercise With a Smile Turning Workouts Into Playtime

by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)

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hen it comes to exercise, many people think of rigid routines, grueling workouts and strict schedules, but joyful movement can make fitness fun, flexible and something to look forward to. It could be as simple as walking through the park, dancing in the living room or playing outside with the kids. Unlike traditional exercise routines that feel like obligations or chores, a joyful approach to fitness focuses on engaging in activities that feel good both physically and mentally.

“Movement does not have to be intense or complex; however, it must be intentional and innate,” says Katia Mashni, a healthand-wellness coach and registered dietitian/nutritionist in Michigan. “When you find and engage in an exercise program you enjoy, you are far more likely to stick to it and adopt it as part of your lifestyle

because it makes you happy.” A 2020 study published in the International Journal of Environmental Research and Public Health of more than 2,300 adults found that those engaged in moderate and high levels of activity had significantly higher life satisfaction and happiness than those with low activity levels.

Fun Fuels Fitness Success

Fun is a powerful motivator when it comes to fitness. A 2020 review of more than 2,800 studies and papers by researchers at Victoria University, in Australia, found that when people had fun exercising, they were significantly more likely to consistently exercise.

By regularly engaging in our favorite activities, we can create a healthier relationship with fitness. A study published in Frontiers in Psychology of more than 200 participants

involved in different levels of activity found that after four weeks, active participants had higher levels of happiness, life satisfaction and self-esteem.

Adding Joy to Workouts

• Listen to music. An energizing playlist of favorites is a surefire way to boost a walking, running or strength-training routine.

• Exercise with friends or family. Increase the fun quotient by turning a gym workout or outdoor hike into a social event.

• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hulahooping in the backyard or swimming at a local pool or beach. “I encourage people to get curious,” says Courtney Pelitera, a dietitian with a passion for sport

Welcome to Eckankar in Arizona!

Are you looking … for opportunities to share your spiritual experiences with others?

We invite you to share your spiritual explorations by joining us on Zoom, attending one of our local events, or by visiting our website.

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and performance nutrition. “Maybe you loved swimming in high school, or you have always wanted to take your dog out on a hike, or the pickleball leagues popping up everywhere sound like fun to you. Try it out! We all start somewhere, and being new to something might even bring you into friendships with others who are also new.”

• Dance around the house. Turn household chores into a dance party by moving to the rhythm while cleaning or cooking.

• Play with pets. Get active by running, walking or playing fetch with the dog or by creating a fun obstacle course to do together.

Releasing the Guilt and Pressure

• Focus on fun, not performance. Place less emphasis on the quality of the exercise movements and more on how pleasing those efforts are.

• Choose comfortable environments. Whether a solo walk in nature, a quiet yoga session or dancing at home, choose settings that feel relaxing and happy.

• Dress for comfort. Wearing feel-good workout clothes adds confidence and reduces self-conscious discomfort during exercise.

David J. Sautter is a certified trainer, nutrition specialist, and health and fitness writer.

Many people feel judged or intimidated when it comes to fitness. Embrace these strategies to break free from the pressure to exercise perfectly or to follow an intense workout routine.

• Let go of perfection. Focus on progress, not perfection. Every bit of movement counts, and it’s okay if goals or milestones are not achieved right away.

• Set a realistic pace. Whether starting or returning to fitness, it is important to honestly evaluate exercise readiness. Joyful movement is about doing what feels right for the body.

• Avoid comparisons to others. Everyone’s fitness journey is different, and trying to match others can take the joy out of it. Celebrate personal achievements, no matter how small.

January 2025

17

Green Living

The Upcycling Lifestyle How To Make Anything New Again

by Maya Whitman

I

n a world overflowing with needless waste, sustainability is the new necessity, and upcycling is trending as a fun, creative practice for all ages. Whether we slather peanut butter on a paper towel tube and roll it in seeds to make a bird feeder or turn a patterned bedsheet into curtains, the point of upcycling is to reduce trash by transforming an obsolete item into something useful or beautiful. It is a way forward that conserves precious resources, reduces our carbon footprint, saves money and provides an outlet to unleash our imagination.

Almost anything can be repurposed—from clothing and furniture to household items like wine bottles, cardboard and toothpaste tubes. Many online and offline resources provide inspiration, including books like Calin Duke’s How To Upcycle Nearly Everything. Cleaning out old drawers and closets or perusing thrift stores opens the door to endless possibilities for personal expression and clever innovation.

of life. Inspired by her mother and grandmother, as well as a lifelong passion for crafting and art, she created her own YouTube channel @MizAngelaSawyer to teach and motivate others. Her tutorials exhibit the joy that can come from a do-it-yourself lifestyle. “It’s fun to see what you can make out of something else,” she declares.

(extra points for plant-based dyes); applying self-adhesive trim, patches or lace; adding rhinestones with fabric glue; and tying or braiding fabric pieces together. For beginners, Sawyer recommends watching online YouTube channels that offer easy-to-follow instructions and creative solutions for every craft project.

Sawyer suggests viewing everything around the house with a new perspective, saying, “Look for anything you use a lot of and have to throw away. What could you make with those, since you have so many?” Her jam is turning outgrown clothes into personal fashion statements.

Functional Memories

“Jeans are very popular to upcycle,” Sawyer explains. “You can turn them into skirts, patchwork blankets and much more.” For the stitching-phobic, there are plenty of no-sew techniques to embellish or repurpose tired clothes, such as dying fabrics

Sentimental mothers are reluctant to give away baby clothes, but upcycling can preserve family memories in the form of patchwork memory quilts, holiday ornaments and clothing for dolls that can be handed down to the next generation. Those inexplicably mismatched socks can be reused as dusting or cleaning mitts, rice-filled hot compresses or eyeglass holders. Old teacups are lovely containers for hand-poured candles, while old forks and spoons can be repurposed into musical wind chimes. Even junk mail and glossy, outdated catalogs can

Dressing Up Drab

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According to a 2021 study by market researchers at First Insight and at the Baker Retailing Center in The Wharton School at University of Pennsylvania, upcycled clothing is a favorite among Gen Z consumers that prioritize sustainability over brand-name loyalty. The #UpcycledFashion hashtag is more popular than ever, with more than 427 million views on TikTok, a large driver of Gen Z content.

Sewing a quilt out of old T-shirts or cutting up worn-out jeans to make a stylish boho purse can be weekend projects or rainy-day distractions for bored kids. But for Angela Sawyer, upcycling is a passion and a way 18

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be transformed into handmade cards and decoupage jewelry.

Creativity Prompts

To a creative mind, anything can be repurposed and reimagined. Inventive examples abound, many of which are easy to replicate. Here are a few ideas.

• Use toilet paper rolls as cable organizers to keep the wires from tangling.

• Store earbuds in empty mint containers.

• Take broken plates and ceramics, break them down and create a new work of art.

• Transform used wine bottles into rustic flower vases.

• Place stringed lights in discarded jars for a new lease on life.

• Spruce up old furniture with a fresh coat of paint and re-purpose bent silverware as drawer pulls.

• Make a necklace or earrings with buttons.

• Repurpose an old tennis racket into a trellis for the garden.

• Turn aluminum or plastic containers into house planters.

Community Crafting

Showing others how to turn trash into treasure or add new life to tired objects is a wonderful motivator for friends, neighbors and future generations. “When a child gets into upcycling, it can give them a sense of accomplishment, which increases confidence,” Sawyer points out.

“It can have a ripple effect outside of our communities, too, if we share with others what we are doing and inspire them to do the same.”

Maya Whitman is a regular contributor to Natural Awakenings.

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19

Conscious Eating

Serving up Happiness Foods for Better Moods

by Zak Logan

M

ost of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression.

Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.

In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultraprocessed food intake by at least three servings per day lowered the risk of depression.

legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.

Brain Changers

According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the consumption of mood-friendly, B-vitamin-rich leafy greens,

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“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio.

“Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.

What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.

Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even small

RossHelen/CanvaPro

In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes plant-based foods, such as fruits, vegetables,

avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.

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amounts of alcohol can disrupt the production of our natural happiness chemicals.”

Gut Health

DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.

Protein Power

Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.”

She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.

Consistent Change

According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”

Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox. Zak Logan is a freelance health writer dedicated to getting back to basics.

VeselovaElena from Getty Images/CanvaPro

Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.

GUT-FRIENDLY BROCCOLI NUT SOUP YIELD: 3 SERVINGS 1 yellow onion, roughly chopped 3 cloves garlic, peeled and chopped 2 celery stalks, roughly chopped ¾ tsp dried thyme 5 cups bone broth 1 cup raw cashews

1½ lbs Yukon gold or white potatoes, diced (approx. 3½ cups) 7 cups broccoli florets (approx. 1 large head of broccoli) ½ tsp sea salt or to taste ½ tsp black pepper or to taste

Add onion, garlic, celery and 2 to 3 tablespoons of water to a pot. Sauté for 3 to 4 minutes until softened, adding more water as needed to prevent sticking. Add the thyme and sauté another 30 seconds until fragrant.

Add broth, cashews, potatoes, broccoli florets, salt and pepper to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium and cook for approximately 6 to 8 minutes until the potatoes are fork tender.

Use an immersion blender to puree the soup in the pot or carefully transfer the contents of the pot to a stand blender in batches and puree.

Serve with crusty bread or garnish with croutons.

Recipe courtesy of Holly DeLong.

January 2025

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Conscious Eating

SUSTAINING GRAIN BOWL YIELD: 1 TO 3 SERVINGS

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1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth) 1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed

4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish) ⅛ cup nuts, seeds, sprouts or avocado

Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.

Recipe courtesy of Holly DeLong.

EASY SERENITY SALAD BOWL YIELD: 1 SERVING

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2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory) ¼ cup fermented veggies (kimchi or sauerkraut) ¼ cup cooked beans (kidney, black or garbanzo)

1 Tbsp flaxseeds 2 Tbsp walnuts 1 Tbsp lemon juice ½ Tbsp olive oil Optional: grilled salmon or avocado slices

Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.

Recipe courtesy of Amy Fox.

FEEL-GOOD PROTEIN SMOOTHIE YIELD: 1 SERVING

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¾ cup ultra-filtered protein milk (found in many grocery stores) 1 scoop protein powder (whey, soy, egg white, pea or hemp) ½ frozen banana 1 Tbsp of flaxseeds

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Handful of frozen strawberries or other berries 1 Tbsp of flaxseeds ¼ cup of zero-percent-fat, plain Greek yogurt Handful of kale

Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.

Recipe courtesy of Amy Fox.

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Advancing a Couple’s Fertility Natural Solutions for Women and Men

by Madiha Saeed, M.D.

T

he prospect of parenthood can bring a range of emotions to couples trying to conceive—from excitement and jubilation to worry, frustration and sadness. According to the World Health Organization, one in six people worldwide experience infertility in their lifetime. Many couples hoping to conceive turn to costly medications and painful procedures designed to manipulate hormones, help with ovulation issues and prepare a woman’s body for pregnancy.

In addition to researching such medications and procedures, couples should explore natural alternatives that nurture and support their ability to conceive. “Fertility is not just about hormones,” says Nashat Latib, a certified functional medicine doctor specializing in natural fertility. “Consider what is going on in your whole body.”

“Males and females are equally at the root of fertility struggles, and sometimes the roadblocks can come from both sides,” observes Aumatma Simmons, a naturopathic doctor,

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Healing Ways

endocrinologist and author of Fertility Secrets: What Your Doctor Didn’t Tell You About Baby-Making. “It is essential to pinpoint the root causes of fertility problems.”

For women, fertility rates naturally decline with age, from a 25 to 30 percent chance of pregnancy in their early-to-mid-20s to about a 5 percent chance by age 40. Other health concerns such as ovulation issues, endometriosis, uterine fibroids and polycystic ovary syndrome can complicate conception and the ability to carry a baby to term.

When fertility issues arise, often the focus is placed on women, but about half of the cases can be attributed to the men. The Centers for Disease Control and Prevention report that 12.8 percent of men aged 25 to 49 experience infertility, and the rate is rising. Factors like low sperm production, poor sperm quality, oxidative stress, blockages preventing sperm release, undescended testicles and cancers contribute to male infertility. Other health problems, including diabetes, infections, hormone imbalances, autoimmunity and tumors, can impact both men and women.

Rainbow Nutrition

Diet plays a significant role in overall reproductive health. Simmons stresses the need for a diet that includes a variety of fruits, vegetables, lean protein, healthy fats and whole grains to provide the essential nutrients that support fertility. Phytonutrients— natural compounds in plants that provide health benefits—optimize male and female fertility and help the body eliminate toxins.

Simmons also recommends limiting processed foods and refined sugar, which can negatively impact hormone balance.

“Nutrients found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, bok choy and kohlrabi can help regulate and metabolize hormones,” says Latib.

“Nutrients found in grapes and berries can improve the quality of the eggs and sperm by reducing oxidative stress; protect reproductive cells from damage; support successful embryo implantation; regulate ovulation by modulating hormone levels; and promote hormonal balance.

Compounds like lycopene in tomatoes and watermelon have been shown to improve sperm motility and boost immune function by providing antioxidants and anti-inflammatory compounds.”

Latib adds that pairing foods from different color categories in meals helps maximize the positive effects of phytonutrients.

Examples include a berry smoothie with spinach, a stir-fry dish with a rainbow of vegetables, a tomato and mushroom frittata, a cauliflower rice bowl with turmeric and veggies, and a kale salad topped with sweet potato.

A Clean Lifestyle

Toxins are all around us, and hormonedisrupting chemicals found in cosmetics, plastic packaging, toys, carpets and pesticides can have serious consequences for male and female fertility. Latib suggests using glass instead of plastic whenever possible and eating organic fruits and vegetables to reduce the pesticide and herbicide exposure.

“Be cautious of endocrine disruptors such as bisphenol A, commonly known as BPA, and phthalates that are used to make plastics. They are found in food packaging, water bottles and food-can linings,” says Simmons, adding, “Even ingredients like ‘fragrance’ can contribute to hormonal imbalances and gut-health issues.”

Stress can negatively affect fertility, underscoring the need for stress management. Simmons recommends quitting tobacco use, reducing alcohol intake and practicing yoga or meditation to improve overall reproductive health. Exercise can also reduce tension, improving health and fertility.

Latib recommends high-intensity exercise during the first half of a woman’s menstrual cycle and restorative movement and exercise in the second half of the cycle. For men, she notes the importance of supporting testosterone levels with regular exercise and sufficient sleep, limiting unhealthy environmental exposures and consuming adequate levels of nutrients like zinc and vitamin D.

Reducing Inflammation

Chronic inflammation can negatively impact fertility by disrupting hormone balance and damaging reproductive tissues. Oxidative stress occurs when the body’s free radicals and antioxidants are not balanced, leading to damaged reproductive cells and fertility issues.

Both Latib and Simmons recommend working with a fertility specialist to assess a couple’s health, fertility and lifestyle factors. The assessment should include hormone testing to measure levels of testosterone, luteinizing hormones, follicle-stimulating hormones and prolactin; nutrient testing for zinc, selenium and antioxidant levels; a gut-health assessment; and a thorough evaluation of environmental toxin exposures.

“Your body is smart,” emphasizes Latib. “Nothing is unexplainable. If you are having trouble conceiving, there is a root cause. A functional fertility practitioner can guide you through the process.”

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

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25

Healthy Kids “Everything starts in the home, and our kids take their cues from their parents and caregivers,” says Harmony Longenecker, founder of The Classical Academy of Sarasota, in Florida, a private pre-kindergarten through 12th-grade classical liberal arts school. “It is important to model for our kids how to be grateful, generous and joyful, and doing things together as a family fosters those qualities.”

Secrets to a Joyful Childhood Building a Family That Laughs and Loves Together

by Christina Connors

T

here are no sweeter sounds than the giggles of a child playing with a puppy or the giddy singing voice of a little one at bedtime. When these life-affirming moments are consistent and shared among a family, such heartfelt and abiding contentment can be considered a type of joy that becomes second nature, impacting children in enduring ways.

“Joy is the building block for developing resilience, improving mental health and

supporting cognitive performance,” says Dr. Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “It’s important to remember that our ability to experience joy is directly dependent upon our ability to be open to experiencing all the rainbow of emotions, including sadness, anger and frustration. To me, creating a joyful home means that, as a family, we practice accepting and holding all of our emotions through joyful play, deep connection and creativity.”

A systematic review of research published in the International Journal of Environmental Research and Public Health suggests that positive family dynamics like cohesion and communication strongly predict the happiness of children and adolescents. Here are some ways to incorporate joy in the home to benefit the whole family.

Reduce smartphone use. Children thrive whenever their parents and other family members are fully present in their lives.

When spending time together, it is vital to remove distractions as a way of enabling and deepening the connection to one another. Eliminating or reducing smartphone use during family time is an important first step. To learn more, Longenecker recommends reading The Opt-Out Family: How to Give Your Kids What Technology Can’t,

by Erin Loechner.

pixelshot/CanvaPro

Champion a gratitude jar. Encourage everyone to write down what they are thankful for on pieces of paper and drop them into a large jar. Once a week, invite each family member to pull out a gratitude note and share it with the group, encouraging discussion.

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Have a family dance party. “Moving our bodies is a great way to release tension and boost serotonin,” says Messinger. For added fun, stop the music every so often and have everyone freeze in place in outlandish positions that represent an emotion. Family members then take turns guessing what the emotions are. Is it boredom, anger, glee, frustration or anticipation? This enjoyable game can improve the emotional intelligence of children.

Engage in a child’s favorite activity. Plan an afternoon or day trip around a child’s passions, which could be attending a car race for the auto enthusiast, painting outdoors for the child artist or having a family fashion show for the budding clothing designer. “Tapping into what our kids appreciate and noticing what lights them up is how we can create feelings of safety and joy,” says Messinger.

Hold recurring family meetings. At the beginning of each season, sit down together and set family goals for the quarter, making sure to include both thoughtful intentions and fun activities.

“Communication and setting intentions regularly as a family is not only a fun way to spend time together, but also opens up conversations about the power of setting intentions and following through,” says Longenecker.

Get moving outdoors together. Go for a family bike ride. Take a walk in nature. Visit the zoo. Exercising in the sunshine or under a sparkling night sky is not only great for everyone’s health, but also a fun way to bond and make special memories.

Keep a tidy household. A well-ordered home is a joyful one. Make chores fun by playing music while decorating, cooking, cleaning or doing laundry together.

Develop a family manifesto. Jointly write down a code of conduct and set of beliefs that identifies the family. “Getting clear on who we are as individuals and as a family helps our kids know their true selves. By helping them develop this inner knowing, it will help them navigate the world with confidence and be less likely to succumb to unhealthy peer pressure,” says Longenecker.

Hit the reset button. “Oftentimes being crabby is a habit,” says Longenecker. “Establish a rule: When a family member wakes up crabby, they must return to their room and take a few moments of alone-time to breathe and decide to shift their emotional state to a more positive one. If there are feelings that need to be seen and heard, be sure to help them express those emotions through conversation and cuddling.”

Practice radical generosity. The act of giving is healthy for the soul. A beautiful way to practice generosity as a family is to serve together. Volunteer at a local charity, or pay for a stranger’s meal at a restaurant. Such acts of kindness strengthen our empathy muscles and fill our spirits with joy.

Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.

January 2025

27

Natural Pet

Bonding With a Dog Photoboyko from Getty Images/CanvaPro

Fun Tips To Build Trust, Calm and Companionship

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

E

ngaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.

Benefits of Interacting With Dogs

In a 2020 study published in Scientific Reports involving 35 dog owners and 58 dog-human activities, researchers concluded: • Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same time reducing feelings of stress, anxiety and fear.

• Owning and caring for a dog was linked to an increased sense of purpose, meaning, responsibility and fulfillment, as well as a positive feeling of companionship.

• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.

Dog-Owner Bonding

According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related hormone. Playing or relaxing with a dog engenders a sense of safety, while also allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their owners tend to show more affection, trust and excitement.

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A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.

Fun Activities

Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.

Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth.

If off-leash spaces are not available, find other ways for the dog to play and explore.

Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve brain function, support immune health, reduce inflammation and help regulate appetite.

Varying the activities keeps them mentally and physically healthy.

Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.

Metro Phoenix & Northern Arizona Edition

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Safety Tips for Dog-Dog Play: Dog-dog play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt. Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.

Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe. Teach cues like “Sit” and “Give a hug.”

Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.

Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Singh Meadows Farmers Market 1490 E Weber Dr Fridays, Saturdays & Sundays 8am-2pm Facebook.com/SinghFarms

Local Farmers Markets

123rf.com/lola1960

Sun City Farmers Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

NOTE: Please check market websites and ArizonaCommunityFarmersMarkets.com for more information on days and hours, and any restrictions.

Ahwatukee Farmers Market 4700 E Warner Rd, Phoenix Sundays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/AhwatukeeFarmersMarket Carefree Farmers Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/CarefreeFarmersMarket Downtown Chandler Farmers Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10am DowntownChandler.org/events/farmers-market Downtown Mesa Farmers Market 1 E Main St Saturdays 8am-noon dtMesaFarmersMarket.com Downtown Phoenix Farmers Market 720 N 5th Street Saturdays Oct-May 8am-1pm May-Oct 7:30am-11:30am DowntownPhoenixFarmersMarket.org Gilbert Farmers Market 222 N Ash St Saturdays Oct-Apr 8am-noon May-Sep 7-11am GilbertMarket.com High Street Farmers Market 5415 E High St, Phoenix Sundays Oct-May 9am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425

Mommas Organic Market Arrowhead Farmers Market 7780 W Arrowhead Towne Center, Glendale Saturdays Oct-Apr 9am-1pm | May-Sep 8-11am Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Mommas Organic Market Glendale Farmers Market at Cabela’s 9380 W Glendale Ave, Glendale Sundays Sep-May 10am-2pm | closed for summer Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Ocotillo Farmers Market 2577 W Queen Creek Rd, Chandler Sundays Oct-May 9am-1pm ArizonaCommunityFarmersMarkets.com/ ocotillo-farmers-market

Uptown Farmers Market 5757 N Central Ave, Phoenix Wednesdays Oct-Apr 9am-1pm & May-Jun 8am-noon Saturdays Nov-Apr 8am-1pm & May-Oct 8am-noon UptownMarketAZ.com Verrado Community Farmers Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 9am-1pm Facebook.com/VerradoCommunityFarmersMarket

NORTHERN ARIZONA

Farmers Market in Old Town Square 1042 N Main St, Cottonwood Wednesdays 3-7pm (check months/times throughout year) Facebook.com/FarmersMarketatOldTownSquare Flagstaff Community Farmers Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 9am-1pm FlagstaffMarket.com Prescott Farmers Market Dignity Health, YRMC 900 Iron Springs Rd, Miller Valley Lot Saturdays Nov-Mar 9:30am-12:30pm Apr-Oct 7:30am-noon PrescottFarmersMarket.org

Old Town Scottsdale Farmers Market 3806 N Brown Ave Saturdays Oct-Apr 8am-noon, May-Jun 7-10am Facebook.com/OldTownScottsdaleFarmersMarket

Sedona Community Farmers Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays May-Oct 8am-noon Nov-Apr 11am-3pm Sedona-Farmers-Market.com

Power Road Farmers Market 4011 S Power Rd, Mesa Monday-Saturday 9am-5pm | Sunday 9am-4pm PowerrdFarmersMarket.com

Verde Valley Farmers Market Hollamon St and Main St, Camp Verde Saturdays May-Oct 8-11am Facebook.com/VerdeValleyFarmersMarket

Roadrunner Park Farmers Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 8am-noon | Jun-Sep 7-10am Facebook.com/RoadrunnerParkFarmersMarket

Windmill Park Farmers Market 9950 E Cornville Rd, Cornville Thursdays 2-6pm (check months/times throughout year) Facebook.com/WindmillParkFarmersMarket

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Business Directory Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Business Directory, email PhoenixAds@NaturalAZ.com to request our media kit.

Alternative Medicine LEADING EDGE WELLNESS

Chiropractors ALLY SPINE CENTER

MacKenzie Kalt, Owner/Director 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 MyLeadingEdgeWellness.com

10565 N 114th St, Ste 109, Scottsdale 480-809-4700 asc.drc2000@gmail.com AllySpineCenter.com

Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, i n s o m n i a , Ly m e d i s ea s e , autoimmune disorders, skin conditions, and much more.

Visit our website to learn more. See ad, inside front cover.

Dr. Chris Condon utilizes stateof-the-art techniques and technologies including non-surgical spinal decompression with the SpineMed and SUMMUS class 4 medical laser for the correction of degenerative spinal conditions including stenosis, herniated/bulging discs and neuropathy as well as knee decompression with the Knee On Trac.

NATURAL MEDICINE & DETOX

2701 N 7th St, Phoenix 602-307-0888 NaturalMedicineDetox.com

Dentists

We offer a wide range of services that can help just about everyone at affordable prices. We also accept insurance for acupuncture, including Medicare. Please take a look at our website to learn about our services, gifted practitioners, and insurance information and form to see if your plan covers acupuncture. See ad, page 24.

6930 E Chauncey Ln, Ste 100, Phoenix 602-775-5120 • MyNaturalDentist.com

Bookkeeping NAMASTE BOOKKEEPING

Jen & Mark Arnold 480-442-8208 JandM@NamasteBookkeeping.com You are passionate about the work you do! It’s not a job; it’s a mission, a calling, a ministry. And it lights you up!

There is nothing you would rather be doing. You make a difference! Let us help you so you can help the world!

PLACE YOUR BUSINESS LISTING HERE Email PhoenixAds@NaturalAZ.com for more information

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NATURAL DENTAL PARTNERS

The doctors at Natural Dental Partners take the time to listen to your concerns and use their extensive experience to help you achieve better health. Using the latest technology (such as low-dose 3D imaging, CEREC, lasers, PRF, ozone and treatment of sleep disorders), they believe in a team approach to help you achieve your healthcare goals. Check out MyNaturalDentist.com or ABreathOfHealth. com to see how they can help you. See ad, pages 3 and 27.

SHEA DENTAL

Dr. Josh Raiffe, DMD, AIAOMT 11111 N Scottsdale Rd, Ste 120, Scottsdale 480-998-3923 SheaDentalAZ.com Shea Dental offers holistic dentistry led by Dr. Josh Raiffe, DMD, AIAOMT Accredited. Using advanced technology like CEREC milling, digital impressions, Wand anesthesia, cone beam CT scanning, and SMART mercury filling removal, Dr. Raiffe ensures safe dental practices. Services include implants, veneers and sleep apnea treatments. Accepts most dental insurance. See ad, page 5.

Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

Energy Healing KIM CARTER, MA, HTCP

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com IntuitiveKim.com Kim is an Intuitive and Healing Touch Certified Practitioner offering guidance when you feel out of alignment with your authentic self. Stress, fear, anxiety and grief/loss throw us off balance, making it challenging to access inner wisdom. Sessions include reading and clearing your energy field; and simple, practical selfhealing tools to keep you balanced and grounded. See ad, page 17.

REALIGN YOUR LIFE WELLNESS CENTER

931 E Southern Ave, Ste 106, Mesa 480-306-7321 RealignYourLifeAZ.com Realign Your Life Wellness Center features the Harmonic Egg—sound and light therapy for physical, emotional and spiritual energy healing.

Other services include The Body Code, Life Force Energy with Sound, sound baths and Higher Guidance Life Coaching. See ad, page 24.

SACRED LIGHT OF COSMIC AWARENESS COMMUNITY

480-273-4577 SacredLight777@proton.me SacredLightCommunity.com

Reclaim your power.

Identify your soul purpose. Spiritual healing and self-realization workshops. Channeled messages from the Divine Creator. Free PastLife Readings. Develop psychic clarity, inner trust, strength and confidence; examine hidden unconscious patterns; and engage in personal power management, karmic healing, calming the mind and dream interpretation.

CLICK ON NaturalAZ.com

Functional Fitness

Schools

OSTEOSTRONG

SOUTHWEST INSTITUTE OF HEALING ARTS

8120 N Hayden Rd, Scottsdale Text/call 602-932-2792 OsteoStrongScottsdale.com OsteoStrong is a leader in natural bone health and wellness with centers in Phoenix (Arcadia) and Scottsdale (McCormick Ranch).

Our members report significant improvements in osteoporosis, physical strength, balance and posture in 15 minutes a week. Specializing in osteogenesis without drugs, we’re dedicated to holistically enhancing quality of life. See ad, page 19.

1538 E Southern Ave, Tempe 480-994-9244 Info@swiha.edu • swiha.edu

Nationally accredited college offers holistic health and wellness degrees, diplomas, certificates of excellence, continuing education and personal development, oncampus and online. Financial aid available. See ad, outside back cover.

Spiritual Centers

Pest Control

DIMENSIONS OF HEAVEN AND EARTH

NORTHWEST EXTERMINATING

Organic Program Experts 623-516-2220 NWExterminating.com

We have organic alternatives available with multiple programs to meet your needs. Ask us about our year-round pest protection, SMART ecofriendly rodent control 24/7 home protection, and desert guard home sealing service. See ad, same page.

Pet Care

11108 N Frank Lloyd Wright Blvd, Ste E16 Scottsdale 732-832-1036 DimensionsOfHeavenAndEarth.com Dimensions of Heaven and Earth is Scottsdale’s exciting, new one-stop Spiritual Experience: a center of healing and insight combined with a store full of unique gifts from local artisans. With training and tools for your personal development, we are excited to help you take your spiritual journey to new levels! See ad, page 25.

NWExterminating.com

ECKANKAR

ANDREA BRIGGS, AKA “CRITTER DOC”

The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona

ASAM, Sh Reiki, HTAP Communicator, Healer, Counselor 602-317-1543 1CritterDoc@gmail.com SpiritAnimalWisdom.com

With a gentle healing touch, Andrea provides wellness counseling, energy healing, animal communication, and intuitive counsel for pets and their people.

VISIT US ONLINE @

NaturalAZ.com ONLINE EXCLUSIVES Eco Tip

Gen AI/CanvaPro

New Uses for Old T-Shirts

E c ka n ka r i s a n a c t i ve , individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of Self-Discovery and GodDiscover y, and beyond.

Come along and discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure. See ad, page 16.

THE SUMMIT LIGHTHOUSE OF PHOENIX

4105 N 20th St, Ste 115, Phoenix 480-442-5020 SummitLighthousePhoenix@gmail.com SummitLighthousePhoenix.org Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, same page.

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