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Grateful LIVING The Path to a Better World


Coming Home to Roost

Mindful Meals in Quiet Gratitude

November 2019 | Phoenix & Northern Arizona Edition |

HOCATT™ Hyperthermic Ozone & Carbonic Acid Transdermal Technology The HOCATT™ Plus Pro Ozone Sauna offers a combination of benefits unlike any other therapy. The sauna provides a person’s body with the ability to fight off disease whether it is a parasite, fungus, bacteria, viruses or even yeasts. The HOCATT™ system provides a fast and easy form of detox and is one of the most complete effective & preventive devices in the world. Not only is it relaxing and invigorating, but it also enhances the body’s defense system and oxygen levels, which improves health and provides well-being. IDEAL FOR THOSE EXPERIENCING: Allergies • Autoimmune Disease • Chronic Infections Fibromyalgia • Heavy Metal Exposure • High Blood Pressure • Low Energy/Fatigue Lyme Disease • Parasites • Skin Conditions & Sensitivities • Poor Detoxification Weakened Immune System

PEMF Pulsed Electro Magnetic Field (PEMF) Therapy has shown extraordinary results reducing pain and swelling while increasing range of motion. SOME OF THE CONDITIONS CLINICAL STUDIES HAVE SHOWN SUCCESS WITH: Alzheimer’s • Ankle Sprains • Arthritis • Autism • Bone Fractures • Carpal Tunnel Syndrome Depression • Edema • Headaches • Herniated Disc • Hip Problems • Multiple Sclerosis Nerve Damage • Neurological Disorders • Osteoarthritis • Parkinson’s Disease Post-Surgical Healing • Stroke • Urinary Problems • Wound Healing

MAGNESPHERE Full Body Magnetic Resonance Therapy Immerses the body for one hour in gentle precise magnetic fields that are specific for the identified injured tissue(s) resulting in a rebalancing of the tissue frequencies which allow them to heal. This treatment is effective for both new acute injuries and especially effective for chronic problems that have not resolved with traditional treatment. IDEAL FOR THOSE EXPERIENCING: Anxiety • Arthritis • Autism • Fibromyalgia Generalized Stiffness • Headache • Joint Pain • Low Back Pain • Low Energy/Fatigue Migraine • Multiple Sclerosis • Neck Pain • Neuropathy • Whiplash • Parkinson's Disease Post-Concussion Syndrome • PTSD • Shoulder Problems • Sleep Problems • Stress • Traumatic Brain Injury • Vertigo


Phoenix Edition


Phoenix Edition

“We believe that every woman deserves to feel her best. We help women over 40 struggling with health and hormonal issues to reclaim their health and their life using natural therapies.� -Dr. Andrea Purcell, N.M.D.

Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.


Contents 20 CHASING ZZZZZs


How to Put Insomnia to Rest



25 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

26 KENNETH DAVIS ON Learning From the Last Global Plague



Virtual Workouts Change the Game

29 ENOUGH FOR ALL In Pursuit of Grateful Living


Mindful Meals in Quiet Gratitude

33 FEED YOUR THYROID 34 THE HAPPY THYROID Seven Ways to Keep It Humming



Coming Home to Roost


Making Thankfulness Second Nature

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Herbs to Help Us Get to Sleep and Stay Asleep


Four Plants that Fight Off Disease




DEPARTMENTS 10 news briefs 11 business spotlight 12 health briefs 14 global briefs 18 action alert 19 eco tip 25 green living 26 wise words 28 fit body

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hen November arrives each year, I start thinking about Thanksgiving, and after reading Enough for All (page 29), Zenful Eating (page 30) and Kids with Gratitude (page 38), my thoughts once again turned to the concept of being grateful. In one of my university psychology courses, we studied Maslow’s Hierarchy of Needs, which involves a five-tier pyramid, with the bottom two tiers covering basic needs, the next two psychological needs, and the

top tier self-fulfillment needs. It’s interesting that I’ve always glossed over the basic needs when I’m contemplating my gratitude, and seem to start with the third tier, which involves belongingness and love needs. For me that’s family, friends, pets—all of whom I’m truly grateful for, and I really try not to take them for granted because I have had so many losses over the years. Taking that one step further, for those I’ve lost I’m grateful to have had them in my life. From there, I go up the tiers, being grateful for my opportunities, creative talents, ability to learn, achieving university degrees, having my own business, etc., etc., etc. In keeping in line with Maslow’s Hierarchy, these fall in the top two tiers: esteem needs and self-actualization. But lately, after some discussions with various people, I’ve started pondering the daily items that I really take for granted—the basic needs on Maslow’s Hierarchy. The very bottom tier is physiological needs (food, water, warmth, rest). I think about being able to shower, turn on the lights and heat (or air conditioning!), wash my clothes, brush my teeth, have a grocery store to go to where food is just “there,” clean water (this is a big one), and I know I could hone down my “grateful for” list even further. Maslow’s next tier is safety needs (security, safety), and that’s huge to me, although I’ve never really brought it to the forefront of my mind, and I think I’ve taken it for granted rather than being grateful for feeling safe and secure in my home, and really, in my life. Sure, something can happen that might threaten my basic needs, but the real truth is that I’m on pretty solid ground when compared to many people in the world (including right here where we live) who don’t even come close to having these basic needs met, and strive each day to simply have food or water, or find a safe place to stay for the night. After thinking about this, and sharing it with all of you, I’m going to make a big effort to fine-tune my gratitude to see if I can get to the “basics of the basics.” I want to make sure that I truly understand what it means to live somewhere that I am so easily able to have my basic needs met. That is my “cake,” and my “icing” is to be grateful for feelings of accomplishment and achievement in my life.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please contact us to find a location near you. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Phoenix Edition

DEADLINE REMINDER! Please note that all deadlines (advertising, editorial, calendar events) are the 10th of the month prior to the edition being published. For example, November 10 is the deadline for all December edition submissions.

November 2019


Change Your Mindset-Empower Your Life


ecome a more empowered you by joining the Empowerment Partnership for an Integrative NLP Practitioner Certification Training on Thursday, December 5, through Sunday, December 8, at the Sheraton Phoenix Airport Hotel, in Tempe. This four-day program provides proven techniques to communicate more effectively, build rapport easily, reprogram the mind for success, release limiting beliefs and behaviors, gain clarity in core values, and overcome procrastination, lack of motivation, depression and phobias. We each have the ability to empower ourselves. Sometimes we get stuck, but we don’t have to stay stuck. Who’s running the show when it comes to your life? Are you in control of your thoughts and emotions? Are you able to easily change a habit or incorporate a new one? How do you talk to yourself about your goals, dreams and habits? You can overcome so much by unlocking the power of language and communication of the unconscious mind. Successful people such as Tony Robbins and Oprah Winfrey do this every day to bring immediate and effective changes in every area of life. One of the most effective, scientifically proven techniques is neuro-linguistic programming (NLP). Described as a user manual for your conscious and unconscious mind, NLP offers an opportunity to explore how your mind and emotions work in achieving goals, and how to let go of negative emotions and behaviors to create a mindset that can achieve lasting results. Cost: $144 with promo code NATURALAZ. To register, visit EmpowermentPartnership. com/training-schedule. For questions, call 800-800-6463 or email To learn more about NLP, visit See ad, page 15.

Hiking with Dogs at Lost Dutchman State Park


n Monday, November 11, from 8 to 10 a.m., there will be a dogfriendly hike that starts at the Cholla Day Use Area and follows a social trail down to the Crosscut Trail toward First Water Road and back. The hike will be approximately 4 miles round trip and will last two to three hours, allowing for lots of playtime for the dogs. Make the most of this opportunity to get your dog used to hiking and socializing with other dogs while you get some exercise! New dog owners can also have their questions answered on safely hiking with dogs. There is no water along this route, so make sure to bring enough for you and your pet. Don’t forget a 6-foot leash, doggie bags, and a pocket tool if you have one. Location: 6109 N. Apache Trail, Apache Junction. For more information on this event and other Arizona State Parks events, visit 10

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Join Judith Orloff, M.D., for an Evening Dedicated to Nurturing Your Inner Empath


r. Judith Orloff, author of Thriving as an Empath, will be giving a book talk and signing at 7 p.m. on Tuesday, November 19, at Changing Hands Bookstore, in Tempe. Empaths have so much to offer as healers, creatives, friends, lovers and innovators, yet highly sensitive and empathic people often give too much at the expense of their own well-being—and end up absorbing the stress of others. Orloff knows this all too well. In her new book, Thriving as an Empath: 365 Days of Self-Care for Sensitive People, she takes her most important self-care lessons, meditations, and bitesize offerings of inspiration and shares them with the world in an easy-to-follow guide, with one entry per day of the year. Orloff will also share how to deepen the exploration of your empathic gifts with the playful and beautifully designed companion workbook The Empath’s Empowerment Journal. It is your safe place just to be. Location: 6428 S. McClintock Dr., Tempe. For more information, call 480-7300205, or visit or

Everyone looks so much better when they smile. ~Jimmy Fallon

news briefs

business spotlight

You Deserve to Feel Your Best

Naturopathic Health Care for Women by Andrea Purcell


i, I’m Dr. Andrea Purcell. I use natural medicine as a first resort to address health concerns and promote healing. For me it has always been about women. Women’s health is complicated. We go through many shifts during the course of our lives, and these shifts can dramatically affect our health. Natural medicine has the ability to support you through these changes, alleviate symptoms, and reverse the beginnings of disease. I believe that your body and mind have an ability to heal and that diseases can be reversed. I believe in supporting the body so it can heal itself. Imagine having more fun at work, loving your relationships, and feeling confident in your body. Everything just feels easier because you’ve got the energy

and the positive mindset to respond to whatever life throws at you. I like to call it “positive head space.” At my practice, we do health care very differently. For starters, we care about finding your underlying issues, and we care about the quality of your life. We also care about your impact on the people who are counting on you. Most importantly, we care about you because we see you suffering and we don’t believe in needless suffering—especially when you have a life to live. As women, we tend to put everyone in front of ourselves. Rarely do we make our own self-care a priority. Because of this, we often put off addressing our health for far too long. There is no time to waste. Do not allow one more day of your precious life to get away from you. If you are done with

feeling over-tired and uninspired, then it’s time to make a change. You deserve to get answers for the reasons behind your health challenges. You deserve to make yourself a priority. Wherever you are on your health journey, our approach is specifically designed to help you take the necessary steps to move forward into health and vitality. Maybe you’re dealing with health and hormonal issues, battling with a disease and medications are starting to pile up, or you just know you feel older than you are and could be feeling and looking better. Or maybe you’ve neglected your health for far too long. Members of my practice have healed their bodies and minds, lost weight, gained confidence and motivation, balanced hormones, released anxiety, had better sleep, learned how to care for themselves, and most importantly, restored confidence within themselves. We coach you every step of the way. We’ve removed all the guesswork so you don’t have to spend your precious energy navigating through conflicting information, reading health and diet books, or digging up recipes. If you’re the kind of person who wants to be in the driver’s seat with your health, then natural medicine is for you. Let us help you discover the underlying causes of your concerns and address them one by one so they no longer hold any power over you. Take back your power and your health starting now. We take health very seriously, and we listen to your concerns, your struggles, and the goals you want for yourself. Then we build a step-by-step guide to walk you all the way through to your destination. This is health care. Dr. Andrea Purcell is a naturopathic medical doctor in Phoenix. She is also a best-selling author of Feed Your Cells Cookbook and Over 35 and Pregnant. For more information, visit See ad, page 5. November 2019


Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.


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Supapornkh /

Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.


Take Hibiscus to Fight Breast Cancer

Say No to the Third Cup of Joe to Avoid Migraines

Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.


health briefs


Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings. ~William Arthur Ward


Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: nonalcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks. November 2019


License to Plant

Moms Launch Eco-Friendly Certification

The nonprofit (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

Jaws of Life

California Bans Fur Trapping

California has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are considering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats. 14

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In a northern India district, regulators require that applicants for gun licenses, in addition to normal background checks, must plant 10 trees and submit selfies as photographic evidence of having done so. To mark World Environment Day in June, Chander Gaind, the deputy commissioner of the district of Ferozepur in Punjab State, had an idea. “I thought about how much Punjabi people love guns,” he says. “We receive hundreds of applications for gun licenses from this district every year. Maybe I could get them to love caring for the environment, too.” India has more than 3.3 million active gun licenses. Tajinder Singh, 47, a farmer in the district, says he wants to protect himself from wild animals and bands of armed robbers.


Golden Rules

Gun Control in India Goes Green

Methane Matters

Fracking Linked to Global Warming

As methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different characteristics than the methane from conventional natural gas and other fossil fuels such as coal. About two-thirds of all new gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and environmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”

Svetlana Foote/

global briefs

FREE YOUR MIND. EMPOWER YOUR LIFE. Use the Power of Language and Communication with the Unconscious Mind to Achieve your Goals!

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Order online at or call 800-991-7088. USE COUPON CODE NIC25 FOR 25% OFF YOUR ENTIRE ORDER! November 2019


Species Setback

global briefs Candy Wrappers Reimagined as Origami

Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper remains in use longer rather than be disposed of immediately.

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.

Polar Alert

Alaskan Sea Ice Melting Faster

James McDowall/


Lone Wolf Photography/

EPA Weakens Protective Regulations

Sea ice along northern Alaska disappeared far earlier than normal this spring, alarming coastal residents that rely on wildlife and fish. The ice melted as a result of exceptionally warm water temperatures extending far out into the ocean. The last five years have produced the warmest sea-surface temperatures on record in the region, contributing to record low sea ice levels.

Healing Hazard

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multinational professional services firm, claims that if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global climate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero greenhouse gas emissions by 2050.” 16

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steph photographies/

Health Care Sector Impacts Climate

Hot Habits

Sean Pavone/

Phoenix Shifts to a Cooler Night Mode

Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastest-warming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours. Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”


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Abandoned Crops

Economics Drive Farm Food Losses

Farmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and consumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and government agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten.

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November 2019


Stop the Amazon Fires

Pressure the United Nations to Act The Amazon rainforest is in a critical state of near-collapse with a record number of fires in Brazil this year— twice as many as in 2018. The fires have been deliberately set to deforest the Amazon and displace its indigenous populations to make way for soybean and cattle farming and oil drilling, actions encouraged by Brazilian president Jair Bolsonaro. The Amazon is known as the “lungs� of our Earth; its oxygen is an essential, irreparable link that holds our global ecosystem within balance. Scientists say that with another 5 percent burned, the Amazon could reach the tipping point of ecosystem collapse. Dramatic and swift action needs to take place, and the United Nations has the power to do so. A global online petition at urges the United Nations to: 1. Send in immediate humanitarian support to all the indigenous and local groups that have lost their homes and way of life. 2. Coordinate a large-scale effort with Brazil and neighboring countries to fight the fires in the highest-risk areas, such as those affecting indigenous peoples, animals and the most fragile ecosystems. 3. Create economic sanctions on Brazil that would make the cutting, selling and buying of timber and meat produced in the country illegal. The petition can be signed at Natural Awakenings magazine will be dedicating the coming year to covering the climate crisis and providing personal choices that people can make to reduce their own carbon footprint. To learn more on the role of the rainforest in human and planetary health, go to 18

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action alert

eco tip

Sustainable Skiing

Taras Hipp/

Eco-Practices Grow on Winter Slopes

From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations. Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy usage and cutting back on waste. In Vermont, Killington Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS technology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire season ( To prepare for this winter, Bromley Mountain upgraded its snowmaking system with state-of-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent recycled paper.

Aspen Snowmass, in Colorado, has begun using a dirt-based pipe at its Buttermilk section to reduce snowmaking, saving more than $15,000 in electricity and 4 million gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers ( After pledging in January to expand on energyefficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski California, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” ( Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the crosscountry version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to

November 2019


In reality, going to bed is the best me-time we can have.

CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato


ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting


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results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts

and preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds. Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is

Ljupco Smokovski/

~Cindy Davies

delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain

times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring. ~Elina Winnel

Sleep Tips Ljupco Smokovski/

For healthy circadian rhythm and melatonin cycles, try:

✔ Shutting off all screen devices, including the TV, two hours before going to bed ✔ Going to bed when you get that 9 p.m. slump and just taping a favorite show ✔ Walking barefoot and feeling the earth ✔ Spending quality time outside in sunlight, preferably in a natural setting ✔ Taking nourishing baths with natural soaps, lavender essential oil or herbs ✔ Designating certain time slots to not answer the phone or answer emails ✔ Exercising regularly and not within three hours of bedtime ✔ Taking a break from work every 90 minutes for two minutes of slow, deep breathing ✔ Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:

✔ Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day ✔ Reserving time with loved ones for in-person conversations and get-togethers ✔ Checking in with yourself and acknowledging all emotions and fears without judgment ✔ Setting aside ambitions for a day to recharge ✔ Sleeping in without guilt—shopping and running errands can wait ✔ Choosing not to compare your life with others

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electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen November 2019


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says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at

November 2019



by Michael Margolis

ave you been told you snore? Do you have trouble sleeping or staying asleep? Do you wake up with headaches? Are you tired during the day? Do you sometimes wake up choking or gasping, or with a sore or dry throat? If you suffer from any of these symptoms, you may have already been diagnosed with sleep apnea. Sleep apnea is a serious sleep disorder where people stop breathing repeatedly while sleeping—sometimes hundreds of times. Consequently, the brain, as well as the rest of the body, does not get enough oxygen. It has been estimated that millions of Americans have sleep apnea but have not yet been diagnosed. There are two types of sleep apnea: obstructive sleep apnea, which is caused by a blockage of the airway—usually when the soft tissue in the back of the throat collapses during sleep—and central sleep apnea, where the brain fails to signal the muscles to breathe. Complex sleep apnea syndrome occurs when someone has both obstructive sleep apnea and central sleep apnea. If left untreated, sleep apnea can cause headaches, depression, attentiondeficit hyperactivity disorder (ADHD)type symptoms, diabetes, liver problems, high blood pressure, or even stroke. Sleep apnea can cause complications with medications and surgery, and may also be responsible for poor performance at work


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or school. It can affect attention to the point of causing car crashes, children doing poorly in school, or adults not being as productive at work. There are several factors that may contribute to sleep apnea, including: obesity, a narrow or obstructed airway, nasal obstruction or congestion, age, gender, family history, alcohol or drug abuse, smoking, and even sleep aids or sedatives. Anatomical factors may also contribute to the condition, including underdeveloped upper and/or lower jaws, enlarged tonsils and/or adenoids, or an enlargement or elongation of the soft palate. Sleep apnea is usually diagnosed through a physical exam and a sleep study, but X-rays and additional tests will help your doctors and dentist determine the best treatment for you. Your doctor may suggest a continuous positive airway pressure (CPAP) machine to help you breathe while you sleep. CPAP therapy requires a mask to be worn over the nose and/or mouth while you sleep. The mask is hooked up to a machine that delivers a continuous flow of air into the nose. CPAP is the most common treatment for sleep apnea, but it is not curative. Patients are usually required to use the CPAP machine the rest of their lives. As an alternative or in addition to CPAP therapy, your dentist may suggest an oral appliance to help open up your airway to help you breathe. Den– Advertorial –

Dr. Michael Margolis graduated from the University of Texas at San Antonio Dental School in 1983. He received a doctorate in integrative medicine from the Capital University of Integrative Medicine, in Washington, D.C., in 2002, where he also received the President’s Research Award for his research into the use of ultrasound technology to detect cavitational lesions within the jawbone. He has also served as past president of the International Academy of Biological Dentistry and Medicine and as assistant professor emeritus of Capital University. He is an accredited member of the International Academy of Oral Medicine and Toxicology, a member of the Holistic Dental Association, a professional member of the Price-Pottenger Nutrition Foundation, a pioneer in the cause to ban mercury in dentistry with Consumers for Dental Choice, and a founding member of the Institute of Natural Dentistry. Margolis is the founder of My Dentist, a clinic that offers holistic and biological dentistry. For more information, visit See ad, page 3. Altamura

Is Sleep Apnea Affecting Your Health?

tal devices can be made that help keep the airway open during sleep. There are also new dental appliances that help correct underdeveloped upper and lower jaws to eliminate or reduce an obstructed airway. Simple changes at home may also help sleep apnea, including: losing weight, changing sleep positions and avoiding sleeping on your back, and stopping smoking. Someone with sleep apnea should also avoid alcohol and sleeping pills to help them sleep. Sleeping pills tend to relax airway tissue, so they are even more likely to block the airway while you sleep. However, if you think you might have sleep apnea, don’t rely on home remedies alone—please consult both your physician and your dentist. Treatment can ease your symptoms, and it may help reduce and even prevent serious health problems. It may even save your life.

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green living

ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture


by Yvette C. Hammett

ast food and fast fashion are common in this amped-up world. There’s also fast furniture—the kind that often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it. That’s why they’re sometimes called the IKEA generation. “Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently— no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.” Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furniture”; prices have plummeted 60 to 80 percent in two decades, say industry experts. The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature. Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of deforesta-

tion, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published. The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box. When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.” Merrill’s vintage offerings now focus on mid-century modern and

upcycled, repurposed furnishings, something the millennials have taken to. The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hitting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.” There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.” Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My generation is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.” Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReInvintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.” Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says. “The informality of today allows for the mix-and-match thing,” Merrill says. “Take an old door and repurpose it … Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at November 2019


wise words

Kenneth Davis on Learning From the Last Global Plague


long with annual flu season warnings, there’s more news than usual on the dangers of microbes and transmittable diseases, including recent domestic measles outbreaks and the rise of resistant bacteria from the improper use of antibiotics. In his latest book released earlier this year, More Deadly than War: The Hidden History of the Spanish Flu and the First World War, Kenneth C. Davis describes the worldwide epidemic that killed millions only a century ago and warns of a potential relapse. Davis is also the author of In the Shadow of Liberty, an American Library Association Notable Book and a finalist for the Youth Adult Library Service Association Award for Excellence in Nonfiction. His New York Times bestselling and critically acclaimed Don’t Know Much About book series for both adults and children makes many, sometimes esoteric facts and figures on history, The Bible, the universe, geography and other subjects come alive. Davis is a TED-Ed educator whose lectures are globally available online.

What inspired you to tackle this deadly subject?

My editor had the flu and mentioned that 26

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don’t understand.

her grandmother died of the Spanish Flu. I said that’s a fascinating subject. She said if you ever want to write about it, I’d love to know, and it was around the time that I was beginning to think about the 100th anniversary of the flu and the end of World War I. These were two extraordinary moments in modern human history that many people

What makes the Spanish Flu epidemic relevant today?

It was the most extraordinary pandemic in modern times, the worst since the Black Plague. So many aspects of the story can teach us lessons, like the role of propaganda that created the circumstances that allowed the flu to flourish, politicians ignoring sound science. In Philadelphia in September of 1918, the health commissioner was warned not to allow a big parade that was meant to sell war bonds. He did, and 200,000 people crowded the streets. Two days later, there was not a hospital bed left in the city. It was that sudden and explosive gathering of mass numbers of people that lit the fuse for a tremendous flu bomb to explode. It’s important to understand the connection between science and history.

photo by Nina Subin

by Randy Kambic

Often, we treat history as a collection of dates, battles and speeches, and we don’t connect with what was going in the scientific and medical world, but these things are always closely linked together. Disease has always been more deadly than war, and that makes it more relevant than ever, because there are crises and conflict zones all over the world today. The situation is ripe for that explosion of another infectious disease.

thought we had pretty much defeated a long time ago. But because of the spread of misinformation, rumors and unverified scientific medical information, we have a dangerous outbreak of measles in this country. People have traveled to places where there were no vaccinations, then return home. This is a clear and very present danger of the “anti-vaxx” movement, as it’s called. It ignores long-

established, peer-reviewed science over decades and unfortunately, we are in a time when someone with a megaphone or microphone or another platform can reach a lot of people with a lot of very dangerous information. We ignore sound science at great peril.

Randy Kambic, of Estero, Florida, is a freelance writer and editor.

Should we take for granted that some health risks of the past have been totally eradicated via modern medicine?

We should not. It’s dangerous to be complacent. All too often, there’s a cost in disregarding sound medical advice— what we know to be true—because we might have heard something else, and this is truer than ever with social media. The nature of the flu virus, of infectious diseases, is that they change, evolve and mutate rapidly like the Spanish Flu did.

Why do you write, “Another pandemic is a distinct possibility”?

Such pandemic diseases are often diseases of crowds. We live in a world that’s more crowded, where high-speed transportation is much more readily capable of spreading a pandemic. When we have a world in which scientific risks and information is disregarded, that’s when we have the possibility of another pandemic. Then there’s climate change. We are living in a world that’s wetter and warmer. This breeds the possibilities for more disease. When we weaken guardrails, when we don’t fund science and disease prevention properly, we take great risks.

What do you think about the stronger enforcement of vaccinations because of measles outbreaks?

We’ve had the largest outbreak of measles in decades, and it’s a disease we November 2019


Click and Sweat Virtual Workouts Change the Game


by Julie Peterson

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences. Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes


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to consumers globally. Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone. Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym. “One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

The Real Deal But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. Inperson instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual

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Accessible, Flexible and Affordable

fit body

One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time.


Aaron Amat/

~Cedric Bryant workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.” She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.” Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience.

Julie Peterson writes from rural Wisconsin. Contact her at

ENOUGH FOR ALL In Pursuit of Grateful Living

by Brother David Steindl-Rast rateful living is the awareness below you and protect yourself against that we stand on holy ground— those above you. But grateful people live always—in touch with mystery. with a sense of sufficiency—they need Jewish sages interpret the words of Genesis not exploit others—thus, oppression is 3:5 in a way that is of great relevance replaced by mutual support and by equal to grateful living. “Take off your shoes; respect for all. the ground on which you stand is holy Violence springs from the root of ground.” The soles of your shoes are fear—fear that there may not be enough leather—dead animal skin. Take off the for all, fear of others as potential competideadness of being-used-to-it and your live tors, fear of foreigners and strangers. But souls will feel that you are standing on the grateful person is fearless. Thereby, she holy ground, wherever you are. cuts off the very root of violence. Out of a It is pretty evident that greed, oppressense-of-enough, she is willing to share, sion and violence have led us to a point of and thereby tends to eliminate the unjust self-destruction. Our survival depends on distribution of wealth that creates the clia radical change; if the gratitude movement mate for violence. Fearlessly, she welcomes grows strong and deep enough, it may bring the new and strange, is enriched by differabout this necessary change. Grateful living ences and celebrates variety. brings in place of greed, sharing; in place of Grateful eyes look at whatever is as if oppression, respect; and in place of violence, they had never seen it before and caress it peace. Who does not long for a world of as if they would never see it again. This is sharing, mutual respect and peace? a most realistic attitude, for every moment Exploitation springs from greed and is indeed unique. a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, Adapted from an interview, with Brother it leads to a sense of sufficiency and a joyDavid Steindl-Rast that originally appeared ful willingness to share with others. in Greater Good, the online magazine Oppression is necessary if we want to of the Greater Good Science Center. exploit others. The more power you have, For more information, visit the more efficiently you can exploit those ABetterWorldThroughGratitude.


November 2019


~Gesshin Claire Greenwood powering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson


n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal,


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storing the vegetables properly, paying attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s over-

Mind Over Mouth

Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-ofbalance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,” says Bays, adding that research shows

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Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.

conscious eating

photo by by Samuel Joubert

ceremonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

Cooking Like a Zen Master

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

The Zen of Food


ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”

Buddha Bowl Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything. Yields one bowl 1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice

1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish. Drizzle with oil, then season with salt and bake for 30 minutes. Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine. Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately. Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing. November 2019


“This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though— it’s hot!” Yields 8 to 10 servings 3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds 1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes. Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes. Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr. 32

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photo by Samuel Joubert

Hearty Moroccan Soup

If you have low cortisol you most likely have adrenal fatigue, which may then be related to your lower thyroid function.

Feed Your Thyroid


by Ann Charlotte Valentin

he thyroid is a small, butterflyshaped gland that sits at the front of the trachea, just below the larynx. The gland has two wing-shaped lobes connected by an area in the middle called the isthmus. The thyroid is responsible for regulating metabolism and the body’s basic metabolic rate. Hypothyroidism is the most common thyroid problem. It occurs when the thyroid is underactive. Many factors are associated with impaired thyroid function, including high stress levels, illness, heavy metal toxicity, impaired liver function, poor nutrition, drug interactions, low-calorie diets, fasting and old age. Hormones also play a role—estrogen dominance, progesterone deficiency, low DHEA (dehydroepiandrosterone), as well as high or low cortisol can contribute to hypothyroidism. When the body experiences stress, the cortisol level increases, as this is the stress hormone in the body allowing you to “flee the tiger,” which then results in a lower thyroid function. Two factors that promote an increase in cortisol are low blood sugar and stress.

Adrenal fatigue, which usually develops after a few years of constant stress, trauma, poor lifestyle or dietary habits, also contributes to hypothyroidism. When the adrenal glands get weak, the body will start to break down, a process called catabolism. As the thyroid controls the metabolic rate, it will slow down this process by being underactive. There are easy saliva tests where you collect saliva in a test tube four times in one day that can show what your cortisol level is throughout the day. If you have low cortisol you most likely have adrenal fatigue, which may then be related to your lower thyroid function. Some other causes of hypothyroidism include the birth control pill; pregnancy; menopause; injury to the neck; misalignment of cervical vertebrae; food sensitivities; candida; nutritional deficiencies; and medications, such as beta blockers. Cigarette smoke can also play a role as it contains cadmium and thiocyanate, two substances that have a negative effect on the thyroid. – Advertorial –

In order for your thyroid to function properly it needs nutrients such as iodine, selenium, zinc, magnesium, manganese, vitamins A, C and E, as well as vitamins B2, B3, B6 and B12. An easy way to get enough iodine is to use small amounts of iodized salt on your foods, and eating just two to three Brazil nuts per day will give you enough selenium. Other foods rich in selenium include tuna, halibut, sardines, ham, shrimp, macaroni, steak, turkey, beef liver and eggs. Foods containing iodine include sea vegetables, such as kelp, dulse, nori and wakame; beans; nuts; spinach; summer squash; onions; turnips; garlic; dairy; and eggs. Warming spices, such as cinnamon, ginger, cayenne and fennel, can also be helpful for the thyroid. Hypothyroidism is usually treated with medications, but there are also many herbal supplements that can stimulate your thyroid. Examples of herbs that are often used to help treat hypothyroidism are ashwagandha, guggul, ginseng, Olea and Bacopa. If you think you may have a thyroid problem, it is easy to check your thyroid status with a simple blood test. For more information or to schedule an appointment, call Ann Charlotte Valentin, NMD, of Center for Integrative Medicine, at 602-888-2320, or visit Valentin has postgraduate education in bioidentical hormones, Koren Specific Technique, Cranio-Sacral Therapy, emotional release technique and BodyTalk. She will be releasing her first book in November, Med School After Menopause, The Journey of My Soul, and also works as an evidential medium and spiritual educator. See ad, page 35. November 2019


~Stacy Thewis

The Happy Thyroid Seven Ways to Keep It Humming


by Ronica O’Hara

uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the


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arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:


Keep up mineral levels. The

thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.


Eat fermented foods. About 20 percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut,

which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.


Filter drinking water. “Fluoride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis fi lter or a high-end pitcher fi lter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.


Detox cosmetics. Phthalates are endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (


Wake up easy. About 85 per-

cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and

Alexander Raths/

Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.

healing ways

deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”


Talk it out. In Eastern philosophy, the thyroid in the

throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.


Do yoga asanas. “Poses such as plow pose, fish pose,

boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at


Help for a Troubled Thyroid

o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.


November 2019


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

URBAN CHICKENS Coming Home to Roost

stockphoto mania/

natural pet

by Julie Peterson




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allowed (think crowing at 4 a.m.); the number of hens is limited; and they can’t roam the neighborhood. Local ordinances vary widely and change frequently, so be sure to get the facts for each area.

Bird Benefits

Chickens are relatively simple and inexpensive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be underrated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has authored three books on chickens. He says that keeping chickens is also a good way for children to learn responsibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old

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ocavores with a hankering for fresh, organic eggs produced close to home have sparked a resurgence in backyard chicken keeping; even people that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, lowmaintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules. Roosters aren’t usually

bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants, so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child— or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.


Like all pets, chickens need regular maintenance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keeping them safe, according

It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms. It’s as if I’m helping those hens, too. ~Shana Cobin, vegan to Lisa Steele, a rural Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators. If a rooster is in the flock, he instinctively protects hens from perceived danger—great for predators, but not necessarily a desirable pet. They crow

louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.

Starting a Flock

After selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventilation and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele.

Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at

Chicken Facts ■ Newly hatched chickens are “chicks”. The young males are cockerels, the young

females are pullets. After one year, they are roosters and hens.

■ Chickens see in color and can see UV rays, according to They have

one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators.

■ The life expectancy of a hen varies from three to 12 years, depending on size, breed

and safety from predators.

■ Roosters instinctively protect hens from predators or any perceived danger (includ-

ing people) by sounding an alarm, and then facing the danger as hens run and hide. ■ Roosters have been known to ward off predators or die trying. ■ A rooster is not needed for hens to lay eggs.

■ Hens begin laying eggs as early as 16 to 20 weeks and have variable production, de-

pending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old ( ■ Egg shell color can be white, pink, blue, green, brown or speckled, but it’s deter-

mined by genetics and will remain basically the same throughout a hen’s life (Tinyurl. com/EggShellColorDetermination). ■ Fresh eggs have a coating that prevents bacteria from entering the pores

of the shell. If eggs are washed, they must be refrigerated ( WashedOrUnwashedEggs).

November 2019


The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late. ~Giacomo Bono

3 Kids With Gratitude Making Thankfulness Second Nature

Make gratitude fun.

by Ronica O’Hara


his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons. To instill gratefulness in a child:


Be grateful and show it.

“Kids are more likely to do something if they see adults around them doing


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it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincerity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.


Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fi ll in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at

Mandy Godbehear/

“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

healthy kids

PLANT MEDICINE at work and sit in front of a computer all day, which has caused back problems. Using the aforementioned list, you may want to mix your herbs into something like this: Barbone

Valerian root (muscle relaxer for your back and sedative to help quiet your mind) Passion flower (helps promote mental calmness, helps decrease anxiety and is a muscle relaxer) Lemon balm (helps promote mental calmness) Chamomile (is an anti-spasmodic, helps decrease anxiety, helps promote mental calmness, is an anti-inflammatory, and tastes good)


Herbs to Help Us Get to Sleep and Stay Asleep by Kathleen Gould and Madalyn Johnson


ave you found yourself waking up in the middle of the night unable to go back to sleep or lying in bed trying to get to sleep? Do you go to bed exhausted, only to find that when you lie down and close your eyes your mind turns to a myriad of thoughts that keep you from your much-needed sleep? Do aches and pain or restless legs keep you awake? The beautiful thing about Mother Nature is she understands that there are many reasons a person cannot sleep and offers a whole playground of plants. We can mix and match these herbs as well so we get everything we need in one preparation. Many of the herbs that are traditionally used to help promote sleep are called nervines (feeds, nourishes and strengthens the nervous system). In addition, each herb also has its own unique gift (e.g., calms anxiety, reduces pain, etc). Let’s look at some of the most common and easy-to-find nervines. Help promote mental calmness—chamomile, kava root, passion flower, lemon balm, lavender and oat straw. Help decrease anxiety—chamomile, kava root, lemon balm, passion flower, skullcap and St. John’s wort. Mild sedative—kava root, valerian root, hops, wild lettuce and California poppy. Muscle relaxer—valerian root, passion flower and kava root. Some herbs, like valerian root, may help you get to sleep faster, while other herbs, like passion flower, may help you stay asleep longer. Here is a little example of how this might look. Let’s say you cannot settle your brain down to sleep because you have stress

Let’s take a look at one herb specifically and see how to use it effectively: lavender. There are many ways to use this well-known plant to calm and promote restful sleep. Simply inhaling the essence of lavender helps reduce your stress hormones and has a sedating effect. You could place a small bowl of lavender leaves (fresh or dried) by your nightstand to create a calm, peaceful bedroom. If you like to bathe and find that to be calming before bed, put some lavender buds in a large tea bag and float in your tub. Once you’ve submerged yourself in that warm water, your open body pores will welcome its relaxing nature. Using an essential oil diffuser is also effective in clearing the air continually during the night. If you don’t have a diffuser, simply fill a spray bottle with water and several drops of lavender essential oil, shake, mist your room, your sheets or give a light mist to your pillow. Roses are another plant with a very familiar floral scent, which has been shown to reduce stress, anxiety and relax your senses. One popular way to use roses to promote good sleep is to do a footbath. Simply fill a basin with warm water and a few drops of rose essential oil (and maybe add some dried rose petals), swish to mix oil and water, and submerge your feet for a 20- to 30-minute foot soak. A wonderful combination that would assure you of a good night’s sleep would be to sip a cup of chamomile tea while soaking your feet. The plants in this article, like all whole-plant herbs, are filled with vitamins, minerals, nutrients, trace minerals, free radical scavengers, and antioxidants. They are your birthright, and they are here to help heal your mind, body and spirit. Mix and match them and find the combination that works best for you. You are unique, so if one herb or combination doesn’t work as well as you would like, try another or stop into your local herb shop and talk with the shop’s herbalist to get started. Kathleen Gould, registered herbalist, and Madalyn Johnson are proprietors of SW Herb Shop and Gathering Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931 Madalyn Johnson (left) and or visit or Store. See ad, page 40. Kathleen Gould (right)

– Advertorial –

November 2019


Four Plants that Fight Off Disease by Kathleen Barnes


other Nature’s most potent healing herbs are already on most spice racks or growing nearby, often right outside the door. Herbs, respected for their healing properties for millennia, have been widely used by traditional healers with great success. Now clinical science supports their medicinal qualities. Pharmaceutical companies routinely extract active ingredients from herbs for common medications, including the potent pain reliever codeine, derived from Papaver somniferum; the head-clearing antihistamines ephedrine and pseudoephedrine, from Ephedra sinica; and taxol, the chemotherapy drug commonly used to treat several types of cancer, including breast cancer, from Taxus brevifolia. These are among the findings according to Leslie Taylor, a naturopath and herbalist headquartered in Milam County, Texas, and author of The Healing Power of Rainforest Herbs.

Marvelous Menopause??!! Yes, we said ʻMarvelousʼ! Come learn how to journey thru this life change with joy & ease! Nov. 19th - RSVP suggested LOTIONS/POTIONS & all things herbal! November 23rd, 10-3 pm 20+ stations of DIY herbal care products complete with instructions & recipes!

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Plantain (Plantago major): Commonly used externally for poultices, open wounds, blood poisoning and bee stings, it also helps relieve a wider variety of skin irritations. According to a study published in the Indian Journal of Pharmacology, this common “weed” fortifies the liver and reduces inflammation, which may reduce the risk for many kinds of chronic diseases. At least one study, published in the journal Planta Medica, suggests that plantain can enhance the immune system to help fight cancer and infectious diseases. “Plantain is considered a survival herb because of its high nutritional value,” advises Gladstar, who founded the California School of Herbal Studies, in Sonoma County, in 1978. A new study published in the Journal of Agricultural and Food Chemistry confirms it’s an excellent source of alpha-tocopherol, a natural form of vitamin E and beta-carotene that can be used in salads for those that don’t mind its bitter taste. Dandelion (Taraxacum officinale): Like plantain, dandelion is one of the most powerful medicinal herbs on the planet. “Dandelion is revered wherever you travel, except in the U.S., where it is considered noxious,” observes Gladstar. Americans should reconsider their obsession with eradication. Dandelion root is an effective treatment against several types of cancer, including often-fatal pancreatic and colorectal cancers and melanoma, even those that have proven resistant to chemotherapy and other conventional treatments, according to several studies from the University of Windsor, in England. Traditionally part of a detoxification diet, it’s also used to treat digestive ailments, reduce swelling and inflammation, and stop internal and external bleeding. lianem


Even among an abundance of healing herbs, some stand out as nature’s “superherbs,” which provide an array of medical properties, according to Rosemary Gladstar, of Barre, Vermont, the renowned author of Herbal Remedies for Vibrant Health and related works. Two of these, she notes, are widely considered nuisance weeds. vicgin


PLANT MEDICINE Turmeric (Curcuma longa): Turmeric gives curry powder its vibrant yellow color. “Curcumin, turmeric’s most important active ingredient, is a wealth of health, backed by substantial scientific evidence that upholds its benefits,” says Jan McBarron, a medical and naturopathic doctor in Columbus, Georgia, author of Curcumin: The 21st Century Cure, and co-host of the Duke and the Doctor radio show. Several human and animal studies have shown that curcumin can be an effective treatment for Alzheimer’s disease, both in prevention and to slow -K. Santos or even stop its progress. One Australian get the gel!" study showed that curcumin helps rid telling all my friends to the body of heavy which may be good in years. Imetals, am susansam

"I have not felt this


an underlying cause of the memoryfrom both morning robbing disease. Scientists at the sickness and chemoUniversity of California, therapy. Research from 800-376-1057 Los Angeles, found that Florida’s University curcumin helped of Miami also con-M. Erling the plaques and tangles of firms its usefulness in aftermaterial shingles.characteristic ” brain reducing knee pain. CBD. Issue began tostops Alzheimer’s. “Ginger is a when I use Curcumin good-tasting herb to treat any type of eyebrow begins,isit also known to be effecon my depression and preventtiveitching in lessening bacterial, fungal or viral infection,” says “Every time the ing heart disease, some types of cancer Linda Mix, a retired registered nurse in and diabetes, says McBarron. Rogersville, Tennessee, and author of Herbs for Life! Ginger (Zingiber officinale): Primarily The health benefits of these four used for its considerable anti-inflammavital herbs are easily accessed by growtory properties, ginger makes a delicious ing them in a home garden or pot or via and healing tea and an enticing spice in a extracted supplements. variety of dishes. This herbal powerhouse has at least 477 active ingredients, acKathleen Barnes is the author of Rx from cording to Beyond Aspirin, by Thomas M. the Garden: 101 Food Cures You Can EasNewmark and Paul Schulick. ily Grow. Connect at Considerable research confi rms - C. Paterno efflotion" ectiveness against a variety Note: For referenced studies, check the NaCBDginger’s pills and considerable since using of digestive problems, including nausea tional Center for Biotechnology Information.

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November 2019



Healthier Hot Chocolate steaming mug of hot chocolate is the perfect antidote to cold winter evenings. It turns up the cozy and comfort, and is even better when elevated with ingredients that are beneficial. This hot chocolate is packed with nutrition and health-boosting effects while being incredibly satisfying and tasty. Oils and almond butter make it deliciously smooth, creamy and frothy. The flavor options guarantee happy taste buds, and just about every ingredient used has a beneficial effect on health. Grab a mug as a treat on a chilly evening or enjoy as a filling and indulgent nutrition-packed breakfast. The Basic Ingredients The most important ingredient in hot chocolate is the one that lends it the chocolatey goodness. In this recipe, raw cacao, a superfood, adds the chocolate flavor. Raw cacao is high in antioxidants and rich in minerals, such as magnesium and iron. It stimulates the release of dopamine, causing us to feel happy and satisfied. Simply put, chocolate makes us happy. The almond butter adds protein and other benefits. Almonds are considered brain food since they boost specific brain functions, like memory. Almonds are rich in zinc, an antioxidant that boosts immunity and fights free radical damage. Free radicals are unstable molecules that cause damage and aging in our cells. Coconut oil is high in healthy saturated fat, which can aid in raising good cholesterol and burning fat. It also assists in curbing appetite. Hemp oil is rich in fatty acids omega-6 and omega-3. These fatty acids have an anti-inflammatory effect on the body. Hemp oil helps protect the brain 42

Phoenix Edition

Adjust sweetness if necessary. Pour into two mugs and sprinkle with some cacao nibs (optional). Flavors Mint: Add a ¼ tsp peppermint extract or heat milk to almost boiling, then pour over ½ cup of loose fresh peppermint. Steep 20 minutes, discard mint and follow the recipe. Mint is uplifting and aids digestion. Southwestern spice: Add a ⅛ tsp each of clove, cinnamon, ancho chili, and a very small pinch of salt. Add a bit more ancho if spicier is preferred. The spices are warming and stimulating.

from inflammation and can relieve tension in the muscles. Quality raw honey is rich in antioxidants and a better alternative to sugar. It also contains minerals and vitamins. To make this delicious hot chocolate, start out with the basic ingredients. Add in one of the flavor options and any combination of the supplemental health-boosting ingredients. For those with nut allergies, the almond butter can be replaced with chia seeds. Basic Recipe: (serves 2) 16 oz of milk/plant milk 2 Tbsp almond butter 1 Tbsp coconut oil or hemp oil 2 Tbsp raw cacao 1 tsp vanilla extract 1 Tbsp honey (or to taste) In a saucepan, combine all ingredients (flavors and additives too, except cacao nibs, which are added at the end) and heat gently on medium heat. Before it starts to boil, turn down the heat and blend until thick and frothy with an

Rose and cardamom: Add 2 tsp of rose water and ¼ tsp ground cardamom. Rose is comforting and cardamom is warming. A lovely combination when holiday tensions run high. Health-Boosting Additives Any combination of these additions can be used. When purchasing mushroom powders, look for organic dual-extracted powders. Mushrooms contain some water-soluble constituents called betaglucans. They also contain alcohol-soluble compounds called triterpenes. A dualextraction process extracts all the benefits the mushrooms have to offer. Lion’s mane (½ tsp): Studies have shown that lion’s mane has incredible effects on brain health and can aid the fight against Alzheimer’s and dementia. It stimulates the production of nerve growth factor, which helps restore the myelin sheath. This helps improve the nervous system of the entire body. Lion’s mane helps with focus and supports the immune system. It also has an uplifting effect, improving mood after only four weeks of continued use. Lakjit


by Ayshica Andrews

immersion blender or regular blender.

Cordyceps (½ tsp): Cordyceps is a powerful immune-supporting mushroom. It raises energy, due to depletion, and as a result, also increases concentration. It is also useful when dealing with stress.

Turkey tail (½ tsp): Turkey tail works in an interesting way by actually being a stressor. Herbalist Renee Davis describes it as a lesson in antifragility. In other words, it provides a little shock to the system, therefore stimulating an immune response. It is the most studied medicinal mushroom, and widely used in cancer treatments in Asia. Medicinal mushroom expert Paul Stamets credits turkey tail in aiding his mother’s fight against breast cancer. Maca root (1 tsp): Maca root has a wonderful sweet aroma and adds a sweet quality to beverages. It is best known for its adaptogenic qualities. Adaptogens help the body cope with stress. Maca nourishes and stimulates the adrenal glands, therefore helping to balance out hormones. It is the perfect addition to meals around the stressful holiday season. It boosts energy and supports the immune system. Purchase a high-quality product that contains only organic maca root. Astragalus (½ tsp): Astragalus root is another adaptogen that helps the body cope with stress. It is also an Popova

Reishi (½ tsp): Reishi helps us adapt and handle stress better. It is calming to the nervous system, and when used long term, it really helps us to “not sweat the small stuff.”

immunomodulator, which means it benefits the immune system, making it stronger. Regular use of astragalus can help prevent colds and flu. Astragalus is also recommended for adrenal and chronic fatigue. In a study, researchers concluded that it increases oxygen uptake to the body, therefore helping with fatigue. It should be purchased in powder form to add to beverages. Bigacs Ionescu Giap Van Raimonds Klavins


Ashwagandha (½ tsp): This Ayurvedic herb is both an adaptogen and an immunomodulator. Additionally, it has memory-enhancing properties, helps with fatigue, and decreases anxiety. When there is a feeling of burnout, it really helps to restore strength and vitality. Turmeric (¼ tsp): Turmeric is well known for its anti-inflammatory properties. This is mainly due to a compound called curcumin. Curcumin is best absorbed when the compound piperine is present. A small pinch of black pepper provides piperine, and this combo is especially good in the southwestern spice hot chocolate. Cacao nibs (¼ tsp): Cacao nibs have a beautiful velvetiness to them. A sprinkle on top of the froth makes this drink even more special while adding more of the raw cacao benefits. Enjoy this beverage during the summer as well. Chill overnight and blend a second time for the froth factor, before serving. Add a small scoop of vanilla ice cream for extra indulgence. Ayshica Andrews is a Realtor, blogger, gardening consultant, and “food is medicine enthusiast.” For more information, email her at or visit GardeningInTheDesert. com. Also follow her on social media (Facebook: Gardening in the Desert and Instagram: @SolitaryBeeGardens).

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November 2019


Tempe Meadows Farmers’ Market 1490 E Weber Dr Saturdays & Sundays 8am-2pm The Barn at Power Ranch 3685 E Autumn Dr, Gilbert Wednesdays 4-8pm The Capitol Farmers’ Market 1700 Adams St, Phoenix Thursdays late Nov-Apr 10:30am-1:30pm

The farmers’ markets are in full force! Take advantage of fresh, local produce from the best Arizona farms. Visit the market websites to confirm information. Ahwatukee Farmers’ Market 4700 E Warner Rd, Phoenix Sundays Oct-May 9am-1pm Jun-Sep 8am-11am Anthem Farmers’ Market 41703 N Gavilan Peak Pkwy Sundays Oct-May 9am-1pm Care 1st Farmers’ Market 328 W Western Ave, Avondale Tuesdays Jul-Oct 8am-noon Carefree Farmers’ Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Downtown Chandler Farmers’ Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10:30am Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am Goodyear Farmers’ Market 3151 N Litchfield Rd Saturdays Oct-May 8am-noon


Phoenix Edition

High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Mesa Farmers’ Market and Flea 526 E Main St Saturdays 8am-1pm (winter hrs) 7am-noon (summer hrs) Momma’s Organic Market Park West, 9744 W Northern Ave, Peoria Saturdays 9am-2pm Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 7am-11am Phoenix Public Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 8am-noon Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-6pm | Sunday 9am-4pm

Uptown Farmers’ Market 5757 N Central Ave, Phoenix Wednesdays Oct-Apr 9am-1pm & May-Jun 8am-noon Saturdays Nov-Apr 9am-1pm & May-Oct 8am-noon Verrado Community Farmers’ Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 10am-1pm Vincent’s Saturday Market 3930 E Camelback Rd, Phoenix Saturdays late Oct-early May 9am-1pm

NORTHERN ARIZONA Flagstaff Community Farmers’ Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon Prescott Summer Farmers’ Market Yavapai College, Parking Lot D 1100 E Sheldon St Saturdays May-Oct 7:30am-noon Prescott Winter Farmers’ Market Prescott High School, 1050 Ruth St Saturdays Nov-May 10am-1pm

Roadrunner Park Farmers’ Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 9am-1pm | Jun-Sep 7am-11am

Sedona Summer Community Farmers’ Market Tlaquepaque/Creekside, 336 Hwy 179 Fridays May-Oct 8-11:30am

Sun City Farmers’ Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm

Sedona Winter Community Farmers’ Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays Oct-May noon-4pm

Local Farmers’ Markets

calendar of events


Find More Events On Our Website! Click “Calendar” NOTE: All calendar events must be submitted online at by the 10th of the month, and adhere to the guidelines that can be found on the submission pages. No phone calls please.

SATURDAY, NOVEMBER 2 Young Lions Ninja Warrior Obstacle Course & Health & Wellness Expo – 9am-2pm. Shape Up US and Conquer Youth invite you to run, jump, crawl, climb and swing through the amazingly fun and challenging obstacles. One-mile long course featuring 10 signature obstacles. Sixty-five-plus booths of fun—educational and/or interactive for all ages. Highlights include superheroes, a balloon twister, face painting, inflatables, giveaways and food trucks. Stage performances and a DJ. Dino Crew Entertainment is the special guest. Horse Lovers Park, 19224 N Tatum Blvd, Phoenix. Register: Info: 602-996-6300 or Youtu. be/VLvFVlDFvFQ. Learn to Meditate in Half a Day – 9:30am12:45pm. Designed especially for beginners. Learn the art of meditation, and bring a sense of balance, peace and clarity into your life and your relationships. The course consists of two simple, relaxing guided meditation sessions, combined with practical instruction. A great way to learn meditation or to re-establish a meditation practice. Everyone is welcome. $25. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 630-2027757. epc@MeditationInNorthernArizona. org. learntomeditateinhalfaday.

SUNDAY, NOVEMBER 3 Intuitive Farm-to-Table Plant-Based Fall Cooking Class – 11am–1pm. With awardwinning cookbook author Melanie Albert and farmer Billy Anthony. Experience authentic farm-to-table plant-based cooking. A week prior to the class, Melanie and Billy will walk through the Soil and Seed Garden to determine the food for the class, including fall roots, greens, herbs and edible flowers. The morning of the class, Billy will harvest the fresh produce. A few hours later, you’ll create beautiful, tasty, healthy dishes with the just-harvested food. $55. The Farm at South Mountain, 6106 S 32nd St, Phoenix. 602615-2486. Tickets: Native-Style Flute Performance and Workshop – 1-6pm. 1pm, free 30-min informational presentation. Everyone welcome. 2-4:30pm, interactive workshop. Seating limited.

Registration required. No music lessons needed. Learn the concepts and techniques to start or continue your flute journey at this two-and-ahalf hour workshop. Bring your flute or use one of ours. Flutes and accessories displayed and available for purchase until 5:30pm. Tickets: $29, available at SW Herb Shop and Gathering Place, 148 N Center St, Mesa.

SUNDAY, NOVEMBER 10 Holiday Bazaar – 10am–2pm. Check out local vendors and celebrate the upcoming holiday season. Free. Unity of Mesa, 2700 E Southern Ave. 480-892-2700.

MONDAY, NOVEMBER 11 Massage Therapy Program – For those seeking a new, purposeful career or a part-time job for rewarding extra income. Evening classes begin. Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. 480-994-9244. Info@ Hiking with Dogs at Lost Dutchman State Park – 8-10am. Join for a dog-friendly hike that starts at the Cholla Day Use Area and follows a social trail down to the Crosscut Trail toward First Water Road and back. The hike will be approximately 4 miles round trip and will last two to three hours, allowing for lots of playtime for the dogs. New dog owners can have their questions answered on safely hiking with dogs. There is no water along this route, so make sure to bring enough for you and your pet. Six-foot leash and doggie bags required, and a pocket tool if you have one. 6109 N Apache Trail, Apache Junction. Info on this event and other Arizona State Parks events: Full Moon Shamanic Journey – 7:30pm. Led by Medicine Woman and Spiritual Elder White Star, this is an evening of exploring powerful shamanic connections for self-healing and spiritual development. The full moon is wellknown as an auspicious time to do ceremony, to release the old and bring in the new. We will gather in friendship at our medicine wheel to do just that, by doing purifications through smudging, offering prayers and doing guided meditations, followed by shamanic journeys. $10 suggested donation. Scottsdale. Info: 617-697-0692 or

Reiki A.R.T., Master Certification Training – Nov 15-17. 10am-5pm. Increase the strength of the reiki energy, attune to the master symbol to use in healing, gain confidence in giving reiki at the advanced level, and learn to teach and attune new reiki practitioners to Reiki Level I, II, A.R.T. and Master. Learn how to charge and use crystals and stones and make a reiki crystal grid that you can use to send reiki to yourself and others as well as to manifest particular intentions in your life. Learn a reiki aura-clearing technique to enable you to remove energetic contamination from the aura. $925. Gateway Cottage Wellness Center, 6770 W State Rte 89A, Unit 187, Sedona. 603-642-4949. Sedona Plant-Based Cooking Retreat with Cookbook Author Melanie Albert – Nov 15, 5pm thru Nov 18, 12pm. Enjoy three days of plantbased cooking and self-care in beautiful Sedona. Farm-to-table plant-based cooking featuring local Arizona farmers’ produce. Learn how to create simple, beautiful plant-based meals. Enjoy special Sedona ceremonial experiences: blessings, feng shui readings, kiva ceremony. Enjoy hiking and yoga in the Sedona vortex energy. Enjoy self-care with massage and relaxing in our beautiful Eco-Retreat House. Eco-Retreat House, Sedona. 602-615-2486. Mel@MelanieAlbert. com. Kriya Yoga Initiation and Weekend Program – Nov 15-17. Fri (15th), 7-9pm at 3313 E Kachina Dr, Phoenix. Sat/Sun (16th & 17th), 7am-5:45pm (approximate times) at Kriya Yoga Center Phoenix Arizona, 3330 E Kachina Dr, Phoenix. With Yogacharya John Williams and Yogacharya Kaushal Gokli. Info: Contact Linda Seligman at 480-363-3840, Info@Phoenix.kriya. org.

TUESDAY, NOVEMBER 19 Marvelous Menopause – Learn how to journey through this life change with joy and ease. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP soon: 480-694-9931. Nurturing Your Inner Empath – 7pm. Join Dr. Judith Orloff, author of Thriving as an Empath: 365 Days of Self-Care for Sensitive People, for a book talk and signing. In her new book, Orloff takes her most important self-care lessons, meditations, and bite-size offerings of inspiration and shares them with the world in an easy-to-follow guide, with one entry per day of the year. Orloff will also share how to deepen the exploration of your empathic gifts with the companion workbook The Empath’s Empowerment Journal. Changing Hands Bookstore, 6428 S McClintock Dr, Tempe. Info: 480-730-0205, or

SATURDAY, NOVEMBER 23 Alcohol Ink Art Class – 10am-3pm. Join us at the Black Mountain Art Festival for an introductory alcohol ink class. This is a fun art medium to explore! $75. All supplies provided. Sign up/ more details: or call Paula Deanda at 801-388-3665. Black Mountain Art Festival, 6031 E Kohuana Pl, Cave Creek.

November 2019


Lotions, Potions & All Things Herbal – 10am3pm. Twenty-plus stations of DIY herbal care products complete with instructions and recipes. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP soon: 480-694-9931.

SUNDAY, NOVEMBER 24 Gratitude Service – Two service times: 9am & 10:45am. Special Sunday services to express and experience gratitude for all that’s good in our lives. Free. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700. Admin@ Win Life’s Race in Time and Space – 10:30am. What do you allow to define you? Who are you? Join us for a dynamic Sunday service. Montessoristyle children’s program. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-4425020.

plan ahead THURSDAY, DECEMBER 5 Change Your Mindset; Empower Your Life – Dec 5 thru 8. Join the Empowerment Partnership for Integrative NLP Practitioner Certification Training. This four-day program provides proven techniques to communicate more effectively, build rapport easily, reprogram the mind for success, release limiting beliefs and behaviors,

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Phoenix Edition

gain clarity in core values, and overcome procrastination, lack of motivation, depression and phobias. $144 with promo code NATURALAZ. Sheraton Phoenix Airport Hotel, Tempe. Register: Questions: 800-800-6463 or To learn more about NLP, visit

SUNDAY, DECEMBER 8 Intuitive Farm-to-Table Plant-Based Winter Cooking Class – 11am–1pm. With awardwinning cookbook author Melanie Albert and farmer Billy Anthony. Experience authentic farm-to-table plant-based cooking. A week prior to the class, Melanie and Billy will walk through the Soil and Seed Garden to determine the food for the class. The morning of the class, Billy will harvest the fresh produce. A few hours later, you’ll create beautiful, tasty, healthy holiday appetizers and desserts with the just-harvested food. $55. The Farm at South Mountain, 6106 S 32nd St, Phoenix. 606-615-2486. Tickets:

TUESDAY, DECEMBER 24 Candlelight Services – Two service times: 4pm & 7pm. Join Unity of Mesa for this beautiful holiday tradition to bless you spiritually and celebrate the season of lights. Donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

FRIDAY, JANUARY 3 Gifts and Graces: Fired Up Your 2020 Vision – 6-7:30pm. Gina Hatzis, “The Too Much Woman,” will bring clarity to your 2020 vision and light that fire within. Gina will be joined by Sharon Rose, James Patrick and KC Miller. Complimentary. Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. Info/register: Call 480-9949244, email or visit

SATURDAY, JANUARY 4 Get Fired Up: Business Conference & Firewalk – 10am-10pm. Join viral internet sensation Gina Hatzis, “The Too Much Woman,” for an interactive conference that will help you discover what it takes to manifest and achieve what you most desire. The culmination of this event ends with your participation in a firewalk. It’s time for your breakthrough, surrounded by your tribe! Cost: $159. Southwest Institute of Healing Arts, 1538 E Southern Ave, Tempe. Info/register: Call 480-9949244, email or visit

SUNDAY, JANUARY 26 Embracing Your Journey Expo: Embrace 2020 – See Clearly Now – 9am-5pm. Mind, Body, Spirit Expo—holistic, wellness and metaphysical event presented by Purple Lotus Productions. Free lectures, hourly raffles, gift bags for the first 100 attendees. $5/advance, $8/door. Sheraton Crescent, 2620 W Dunlap Ave, Phoenix. 480-2961928.

FRIDAY, JANUARY 31 Three-Day Herbal Certification Class – Jan 31-Feb 2. Once a year. $100 saves your seat. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP soon: 480-694-9931.

classifieds Place a Classified ad: $25 for up to 25 words, per issue. $1 per each additional word, per issue. Must be submitted online at HELP WANTED ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople in the Phoenix area to help others grow their business. Commissionbased. Full- or part-time. Unlimited potential. OPPORTUNITIES TAKE ACTION TO REDUCE PESTICIDES IN SCOTTSDALE – Help to make Scottsdale the first city in Arizona that restricts the use of toxic pesticides. Details on how to sign the petition, collect signatures on your own, or volunteer for a signature collection event can be found at ScottsdaleBelieve. com. Full petition at petition. OPPORTUNITIES ADVERTISE HERE – Are you hiring, renting office space, selling products, offering services, or in need of volunteers? Advertise your business needs in the Natural Awakenings classified ads section. To place an ad, visit Submit. PRODUCTS Unified Field Technologies – Advancing Lymphatic Rife Lakhovsky technologies for over 30 years. PlasmaElectrical-RF Lymphatic Instruments including the most advanced Photon Sound Beam XII and PSB Infinity RF. SERVICES/CLASSES CAREGIVER AVAILABLE – Experienced caregiver looking for evening employment. I provide companionship, am reliable, compassionate, dependable, patient and caring. Own transportation. 480-368-9069. Greater Scottsdale area.


Coming Next Month

EarthFriendly Holidays plus: Uplifting Humanity

ongoing events


on and off the mat. $15/class. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.


Sunday Services at Unity of Mesa – 9am & 10:45am. A positive path for spiritual living. All are welcome. Nursery: infants thru kindergarten at 9 & 10:45am. Youth ministry classes in the Education Annex at 10:45am. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Watercolor Art Classes – 9:45am-12:30pm. With Allura Westly. All levels, beginner to advanced. Learn fluid color technique, drawing and composition. Small class of eight students. No talent required, just a desire to create. Paradise Valley. 602-469-0524.

Sunday Services at Unity of Phoenix – 9am & 11am. Lost your way? Join us and rediscover peace. Unity of Phoenix, 16th St and Greenway (NW corner). 602-978-3200.

Evening Service at Unity of Phoenix – 7pm. Lost your way? Join us and rediscover peace. Unity of Phoenix, 16th St and Greenway (NW corner). 602-978-3200.

Sunday Service at The Summit Lighthouse of Phoenix – 10:30am. Join us for an uplifting experience. Devotional with Teachings of the Ascended Masters. All faiths and children welcome. Free. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-442-5020.

Gong Meditation – 7-8:30pm. 1st Wed. With Gretchen Bickert. Experience deep relaxation and uplifting meditation through the power of the gong. $10-$20 donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Sunday Morning Meditation Class – 11am12:15pm. In this class you will learn: where suffering and problems come from; how to become free of painful emotions; how to transform life’s difficulties into opportunities for growth and development; and how to improve our human nature and good qualities through meditation. $10. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 630202-7757. epc@MeditationInNorthernArizona. org. The Sacred Adventure – 1:30-2:45pm. Nov 3 & 17; Dec 1 & 15. Featuring a step-by-step pathway to higher consciousness with The Teachings of the Ascended Masters. Clear and energize your chakras. Free. Attend in person or via Zoom. us/j803111520. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-442-5020.

tuesday Watercolor Art Classes – 9:45am-12:30pm. With Allura Westly. All levels, beginner to advanced. Learn fluid color technique, drawing and composition. Small class of eight students. No talent required, just a desire to create. Paradise Valley. 602-469-0524. Introduction to Modern Kadampa Buddhism in Prescott – 6:30-8pm. With Kadam Michelle Gauthier. In this class you’ll learn: What is Kadampa Buddhism? What is the mind? Essential meditations of Kadampa Buddhism about our human life and death. What is Buddhist faith and refuge practice? What is karma? Drop-in. $10/$5 student. Everyone welcome! Unity Church of Prescott, 145 S Arizona Ave. 928-6376232. BodyAwake Yoga – 7-8:30pm. Hatha yoga-based practice developed by Dr. Sue Morter. Focuses on anchoring your consciousness in the core of your body during actual practice time, allowing greater integration of mind, body and spirit both

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thursday Topical Thursdays – 11am-3pm. Stop by and learn why topical administration of CBD is a fantastic option, as topicals are higher in bioavailability than orally ingested compounds. Try an in-store complimentary sampling of our organic CBD pain-relief cream and experience the wonder of CBD for yourself. CBD Store AZ, 3314 N 3rd St, Phoenix. Open Mon-Fri 10am-5pm, Sat 10am-4pm. 602-292-6133. Introduction to Modern Kadampa Buddhism in Sedona – 6:30-8pm. With Kadam Michelle Gauthier. In this class you’ll learn: What is Kadampa Buddhism? What is the mind? Essential meditations of Kadampa Buddhism about our human life and death. What is Buddhist faith and refuge practice? What is karma? Drop-in. $10/$5 student. Everyone welcome! Sedona Creative Arts Center, 333 Schnebly Hill Rd, Sedona. 928-6376232.

saturday Open House – 9:30-10:45am (please arrive by 9am for orientation). Offering Body and Brain Yoga and Brain Wave Vibration Meditation free to those who want to try a class. Offer expires at the end of November. Body and Brain Yoga Tai Chi, 8880 E Via Linda, Ste 110, Scottsdale. 480-391-8916. Native-Style Flute Circle – 10-11:30am. 4th Sat. Beginners arrive at 9:30am for coaching. The Native flute circle is a gathering of people meeting regularly to learn, play, share, or simply enjoy the music and magic of the Native flute. Expand your playing skills, meet like-minded people. The Native-style flute creates a heart sound that resonates with your spirit. No previous musical experience is needed to play. Free. Mesa Red Mountain Branch Library, 635 N Power Rd, Road Runner Rm, Mesa. Check website for changes. Info: 602-463-8125.

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November 2019


community resource guide


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 Community Resource Guide, email or visit and download our media kit.


Open Mon-Sat 10-4 3314 N 3rd St, Phoenix 602-292-6133 • A CBD specialty store devoted to Hemp-derived cannabinoids. C l i n i c a l stu d i e s show CBD is effective on Inflammation, Pain, Anxiety, Sleep Disorders and much more! Non-GMO, organic USA sun grown, and third-party lab tested. Below 0.3% THC—No high and No card required. Open Mon-Fri 10am-5pm and Sat 10am-4pm. See ad, page 43.



148 N Center St, Mesa 480-694-9931 • Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 40.


Allura Westly 3611 E Sunnyside Dr, Phoenix 602-469-0524 •

MacKenzie Kalt, Owner 8282 W Cactus Rd, Bldg E, Ste 144, Peoria 623-866-3023 • Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, insomnia, Lyme disease, autoimmune disorders, skin conditions, and much more. Visit our website to learn more. See ad, inside front cover.

RESTORE DETOX AND WELLNESS Kelly Baker, Owner 602-318-5965

Products and Services to assist in drainage, detox and sustainability of health and wellness. Specializing in colon irrigation, ozone sauna, far infrared sauna, lymphatic treatment, foot detox and holistic nutrition. See ad, page 32.


Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 Our rooms are coated from floor to ceiling with multiple layers of pure, untreated salt from the Dead Sea. Providing relief for many health conditions. See ad, page 27.


Phoenix Edition

Allura Westly, master teacher, opens her sanctuary studio to all levels, beginner to advanced. Learn fluid color technique, drawing and composition. Small class of eight students. No talent required, just a desire to create.


Valleywide Service • 480-994-4988 Eco-friendlycarpet and upholstery cleaning. Featuring organic cleaners and odor removal products derived from renewable seed and vegetable sources. No perfumes, solvents or other hazardous products. No phosphates. Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 37.


844-PUR-MAID An eco-friendly home and office cleaning company and offers natural cleaning products. See ad, page 18.


Internationally Acclaimed Psychic Medicine Woman 617-697-8924 (Scottsdale) White Star is a Spiritual Elder, Mystic, Medium and Master Psychic and Healer with 40 years' experience. She offers profound clairvoyant readings covering any subject. She can heal serious conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online. See ad, page 35.

DENTISTS INTEGRATIVE DENTAL ASSOCIATES Lisa M. Butler, DMD 4202 N 32nd St, Ste A, Phoenix 602-956-4807 •

Providing biologic dentistry personalized to fit your needs in a caring and supportive environment. Offering many holistic procedures using the latest in modern technology. Dr. Butler is a member of the Holistic Dental Association and the International Academy of Oral Medicine & Toxicology. See ad, pages 4 and 23.


Dr. Michael Margolis and Dr. Stephen Kovar 2045 S Vineyard Rd, Ste 153, Mesa 480-833-2232 • A holistic and biological approach to your dental needs and overall health. Bio-compatible dentistry, esthetic dentistry lumineers/veneers, family dentistry and much more. See ad, page 3.


Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • Dr. Mahn takes the time to listen to your concerns and uses his extensive experience to help you achieve better health. Author of A Healthy Mouth—The Missing Link to Optimal Health, he utilizes the latest advances in dentistry (low dose digital x-rays and single visit biocompatible restorations) to deliver the highest level of holistic dental care. Check the calendar of events page on his website for upcoming seminars. See ad, page 6.


Jason A. Jones, DMD 7231 E Princess Blvd, Ste 207, Scottsdale 480-585-1612 • Exceptional dental service with dedication to comfort and compassion. We carefully assist each procedure and select the products to help preserve and protect your overall well-being. See ad, page 9.


Uplifting Humanity plus: Earth-Friendly Holidays


3008 E Jeanette Ct, Phoenix 800-318-8582 • Dr. Purcell assists her patients by identifying and treating the underlying cause of disease. She specializes in Women’s Health, Hormonal Balance, Medical Nutrition, Body Detoxification, Prolozone Joint Therapy and Weight Loss. By taking a look at the whole body, emotion and diet, she then creates a personalized path to optimal health. This is HealthCARE. See ad, page 5.

ANN CHARLOTTE VALENTIN, NMD Center for Integrative Medicine 16421 N Tatum Blvd, Ste 129, Phoenix 602-888-2320 •

Dr. Valentin specializes in Integrative Medicine and is trained in Botanical Medicine, Homeopathy, Nutrition and Pharmaceuticals. She treats many conditions, such as Menopause, Menstrual issues, Thyroid, Digestion, Allergies, Anxiety, Depression, Heavy Metal Toxicity, and many chronic and autoimmune diseases. Dr. Valentin has post-graduate training in Bioidentical Hormones and sees patients of all different age groups. See ad, page 35.


2045 S Vineyard Ave, Ste 139, Mesa 480-773-6599 Kim Carter is a Healing Touch certified practitioner specializing in grief and loss, serious/ chronic illness and spiritual growth. Her emphasis is on empowering clients to recognize, trust and act on their own intuition.

Readers are Seeking These Providers & Services:

Holiday Gifts • Charities • Community Services Gift Baskets/Certificates • Natural Toys Fair Trade Good Relationship Counselors • Spiritual & Healing Centers • Thrift Stores Volunteer Programs ... and this is just a partial list!




Age-Defying Habits

Cardiovascular Health

plus: Healthy Immune System

plus: Regenerative Medicine



Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at: November 2019






Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 13.

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.

Organic Pest Control 602-923-1457 •


1538 E Southern Ave, Tempe 480-994-9244 •


ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • With a gentle healing touch, Andrea provides earth medicine and energy healing, animal communication, and intuitive counsel for pets and their people.


Intuitive cooking experience: workshops, cooking classes, team building events, and retreats for organizations. Learn simple culinary techniques; create plantbased healthy meals; enjoy beauty of food.


6701 E Mountain Ranch Rd, Williams 928-637-6232 Meditation retreats and classes in modern Buddhism; dedicated to providing the local and worldwide community an opportunity to learn and engage in Buddhist practice and meditation retreats. Everyone is welcome.


4105 N 20th St, Ste 115, Phoenix 480-442-5020 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, page 26.


2700 E Southern Ave, Mesa 480-892-2700 • We are a progressive, New Thought, spiritual community, exploring universal principles and practices. We offer practical spiritual teachings for meaningful and prosperous living. Sunday services, youth programs and a wide variety of classes are available each week. ALL are welcome here. See ad, page 18.

UNITY OF PHOENIX SPIRITUAL CENTER 1500 E Greenway Pkwy, Phoenix 602-978-3200 •

We are a friendly, loving, all-inclusive community that honors all paths to God and welcomes all people – regardless of race, beliefs or sexual orientation. Wherever you are in your life's journey, we invite you to visit us and discover your new spiritual home. We inspire people to live better lives. See ad, page 18.


7329 E Stetson Dr, Ste 11, Scottsdale 917-202-3289 • jenifoto

An organic eco-friendly hair salon where beautiful cuts and color coexist with the best natural hair care. No harsh chemicals or synthetic fragrances – just beautiful healthy hair. Energy healing and past life regression is also available. See ad, page 35.


Phoenix Edition

Seven years without a cold?

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria. He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market. CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks. New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper. Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do. Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds. The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives. Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed. Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14. Go to or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu


Call Student Services to register by phone 480-994-9244 1538 E. Southern Ave. Tempe AZ 85282 | SWIHA.EDU 52

Phoenix Edition

Profile for Natural Awakenings Phoenix & Northern Arizona

Natural Awakenings Phoenix & Northern Arizona, November 2019 Edition  

Empowering individuals to live a healthier lifestyle on a healthier planet. Educating communities on the latest in natural health and sustai...

Natural Awakenings Phoenix & Northern Arizona, November 2019 Edition  

Empowering individuals to live a healthier lifestyle on a healthier planet. Educating communities on the latest in natural health and sustai...

Profile for naturalaz