Natural Awakenings Phoenix & Northern Arizona, December 2019 Edition

EE H E A L T H Y L I V I N G R F

HEALTHY

THE POWER OF ‘WE’ Awakening to

VEGAN HOLIDAY TREATS

Better Bones

They Need More than Calcium

PLANET

the Evolution of Community

Holiday Eco-Pet Renewals Toys Refreshing Traditions

What’s Safe and Smart

December 2019 | Phoenix & Northern Arizona Edition | NaturalAZ.com

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 • Herniated Disc • Hip Problems • Migraines • 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 • Joint Pain • Low Back Pain • Low Energy/Fatigue • Migraines Multiple Sclerosis • Neck Pain • Neuropathy • Whiplash • Parkinson's Disease Post-Concussion Syndrome • PTSD • Shoulder Problems • Sleep Problems • Stress Traumatic Brain Injury • Vertigo

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“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.

Contents

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.

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13

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‘TIS THE SEASON FOR HEALTHY HOLIDAY HABITS… HO HO HO

18 THE EMERGING POWER OF ‘WE’

Awakening to the Evolution of Community

22 WASTE-FREE FEASTING How to Reduce Holiday Food Waste

23 THE GENEROUS HEART How Giving Transforms Us

24 A TRUE FARM-TO-TABLE PLANT-BASED CULINARY EXPERIENCE

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Flatbread. Arizona Winter Roots.

Green Pesto. Edible Flowers.

28 THE MERRY VEGAN

People-Pleasing Holiday Sweets

31 PERFECT PET PRESENTS Safe and Eco-Smart Toys

32 DISSECTING MOM’S HOMEMADE SOUP

33 NATURAL REMEDIES FOR SEASONAL ALLERGIES

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34 HOLIDAY FUN WITH HERBS 36 INHALING THE JOY OF LIFE

31

Conscious Breathwork

38 REFRESH HOLIDAY TRADITIONS Making the Old New and Green

40 SURGEON MARY NEAL On Lessons From Heaven

42 BEYOND CALCIUM Full-Spectrum Bone Health

DEPARTMENTS 10 news briefs 11 business spotlights 12 book brief 14 health briefs 16 global briefs 22 green living 23 inspiration 28 conscious eating 31 natural pet

32 36 38 40 42 44 45 46 48

plant medicine fit body healthy kids wise words healing ways farmers' markets calendar classifieds resource guide December 2019

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

My Antique Brass Bed

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Patrick Floresca COPY EDITOR Sara Gurgen WEBSITE Kyle Hass Rachael Oppy

CONTACT US Natural Awakenings – Phoenix 17470 N Pacesetter Way Scottsdale, AZ 85255 Tracy@NaturalAZ.com NaturalAZ.com

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman COO/ FRANCHISE SALES Joe Dunne NATIONAL EDITOR Jan Hollingsworth MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett ART DIRECTOR Josh Pope FINANCIAL MANAGER Yolanda Shebert FRANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Cave

© 2019 by Natural Awakenings. All rights reserved.

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

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or some reason the article on page 38 in this issue reminded me of the old becoming new to me, via the numerous antiques I received earlier in my life—a brass bed, a secretary desk, a trunk, a couple of small china cabinets, and a variety of dishes and knickknacks.

I don’t even remember where I got most of my beloved treasures, but the brass bed was a Christmas present that came from an attic in an old cottage at a lake that my family used to visit when I was very young. It was quite a bed with its rickety brass frame, old wire mesh on wood supports, and a piece of plywood that lay between the mesh and the mattress. And what a mattress it was, a three-quarter size that was as basic as it gets, and no box spring.

I was horse crazy, and when my mum decorated my room, she made a wonderful bedspread with horses on it and a bright green skirt. My antique brass bed became a playground of sorts that I used to make a “fort” or a “yacht” right on the bed, tying rope from the headboard to the footboard and draping blankets to make a cozy area inside.

It also served as a hospital bed for my dogs when I would bandage them up and “cure” them of whatever ailed them in the particular scene I had created at the time.

Looking back, it was the perfect bed for a child, and I didn’t notice it then, but as I grew older I realized that my bed was darn uncomfortable! Still, I persevered for many years, into my 30s actually, before I realized that I wasn’t getting a good night’s sleep and that it would be in my best interest to find a more comfortable bed. My brass bed then became a spare bed, which wasn’t ideal for company on two levels—comfort, and if there were two people it was a mighty tight fit.

The day came when I made the very sad decision that my brass bed had to find a new home. I no longer had space to have it set up in a spare bedroom, and I didn’t have the room to store it. I was very emotionally attached to my bed, so it wasn’t easy parting with it. I took it to an antique store and had to just walk away and not look back.

I’ve often wondered what became of my antique brass bed. Perhaps it was a Christmas present for another young girl, like I was when I received the bed, and that it helped to serve as a source for her imagination and play growing up.

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.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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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, December 10 is the deadline for all January edition submissions.

December 2019

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news briefs

Fire Up Your Life: Firewalk and Business Conference at SWIHA

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n Saturday, January 4, from 10 a.m. to 10 p.m., Southwest Institute of Healing Arts (SWIHA) is proud to welcome 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!

You are also invited to attend the complimentary Gifts and Graces event on Friday, January 3, from 6 to 7:30 p.m. where Hatzis will bring clarity to your 2020 vision and light that fire within. These events will be filled with high energy and motivation to inspire personal and professional abundance and prosperity.

Cost: $159. Location: 1538 E. Southern Ave., Tempe. For more information or to register, call 480-994-9244, email rsvp@swiha.edu or visit swiha.edu. See ad, outside back cover.

Free Class at Hypnotherapy Academy

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he Hypnotherapy Academy of America, in Albuquerque, is excited to announce a special free, two-hour class being held at 7 p.m. on Tuesday, December 10. The class will be facilitated by Tim Simmerman Sierra, lead instructor at the academy, who will be sharing three secrets to create positive life changes by showing attendees how their subconscious mind works.

“Feeling stuck, blocked or stagnant originates with limiting thoughts held at the subconscious level. Learn how the techniques taught at the academy are specially designed to liberate you from those thoughts and help you lead a more fulfilling life—enjoy more peace of mind and a joy-filled heart,” says Sierra, who will also present recent scientific research on Hypnotherapy Academy methods being used by the National Institutes of Health and will also discuss hypnotherapy as a career. “You can integrate your interests in healing, the mind sciences, and practical spirituality with a career helping people as a hypnotherapist.”

Sierra has been director and award-winning lead instructor at the academy for 23 years. He is a former two-term president of the American Council of Hypnotist Examiners. He is also on the board of directors for the International Board of Hypnotherapy and the author of the definitive textbook Medical Hypnotherapy, Principles and Methods of Practice.

Call 505-767-8030 to register and reserve your seat for this special free class. See ad, page 15.

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See Clearly Now in 2020 at the Embracing Your Journey Expos

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urple Lotus Productions (PLP) announces exciting changes for its recurring holistic, wellness and metaphysical event—the Embracing Your Journey Expo. The first expo of 2020 takes place Sunday, January 26, and will be hosted at a beautiful new location in Phoenix, the Sheraton Crescent, which boasts a quiet elegance and ample covered parking.

Attendees will celebrate the theme for the year—“I can see clearly now”— by focusing on their goals, growth and discovery. There will be a large selection of holistic, wellness and metaphysical products and services to help with those New Year’s resolutions. PLP is also proud to announce a new featured event: gong meditation with world-renowned gong master Karyn Diane.

There will be more Embracing Your Journey Expos throughout the year, including Embrace Earth Day on Sunday, April 26, at the Pointe Hilton Squaw Peak Resort, in Phoenix, and Celebrate Summer Solstice on Sunday, June 28, at the Sheraton Crescent. This year of discovery and growth will culminate in the first ever two-day Embracing Your Journey Expo experience on Saturday, September 19, and Sunday, September 20.

The Embracing Your Journey Expos are geared toward a healthy mind, body and spirit. These family-friendly events are open to everyone.

Cost: Tickets for admission are $6 in advance and $8 at the door the day of the event; tickets for the featured event are $20 in advance and $30 at the door. Location: 2620 W. Dunlap Ave., Phoenix. For more information or to purchase tickets, visit EmbracingYourJourneyExpo.com/ jan-26th-2020.html. See ad, page 43.

business spotlight

Arizona Adventure YTT-200 and YTT-300 at Prescott’s

Heaven on Earth Retreat

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or nearly a decade back in the 1980s and ‘90s, Happy Oasis lived high up in India’s Himalayas as a trekking guide, seeker and spiritual teacher. Being adventurous, her preference was to hike the Himalayan trails for weeks at a time, often alone, frequently befriending a yogi meditating solo up a lonesome mountain crag or along a wild riverbank, immersed in silence for most of each day.

It’s amazing how much yoga has drifted from the ancient way it was offered, even in the 1980s. Fast forward 35 years. Today’s yoga is done mostly indoors in cities or suburbs with multiple students confined beneath florescent lights and ceilings with walls, accompanied by prerecorded music to overcome the noise of the traffic whizzing by.

Wow, what a contrast. Today many yoga practitioners are unaware that nature and yoga are inseparably intertwined.

Until recently, yoga was mostly a deep, individualized spiritual journey rather than a 75-minute group fitness class.

“What if today we could experience yoga while immersed in nature as the ancient yogis did?” Feeling inspired to answer that question, Oasis and her beloved opened Arizona Adventure Yoga Teachers Training (YTT).

Arizona Adventure YTT is the U.S.’ first nature-immersed adventure yoga school registered with Yoga Alliance.

Based near Prescott at eco-luxurious

Heaven on Earth Retreat & Wildlife Sanctuary, its spectacular location is inside a wild, lush labyrinth of canyons.

Surrounded by 10,000 acres of parklands with 50-plus miles of trails, Heaven on Earth is a refreshing mile high, yet only 100 easy, paved miles from Phoenix.

Situated in the gorgeous Granite Dells, the retreat features not only a wealth of canyons, tall trees, wildflowers, caves, crystals, streams and lakes but also some of the cleanest air in America.

With its treehouse, cave castle, clifftop dome, majestic suite, and seasonal caretakers’ glamping options, Heaven on Earth is also a fantastic film set location, small wedding venue, personal retreat, group specialty retreat, and romantic weekend getaway.

Arizona Adventure YTT features a multitude of the U.S.’ most treasured teachers. After years of research as guides high up in India’s Himalayas, the cofounders of Arizona Adventure YTT have attracted the most joyous, fun, researched, kind, wise, experienced, talented, soulful and devoted yoga teachers and musicians imaginable.

Each dawn begins on a new trail to lakes, streams or caves surrounding the retreat with Yoga Along the Trail, where students experience mountaintop meditations, share invocations and do sunrise salutations into the sun.

Rather than stuck in a building,

Arizona Adventure YTT is the first school whose primary canyon classroom is an organic lawn. Sometimes students travel by car to spectacular natural locations— secret swimming pools of sacred Sedona, quiet spots along the Grand Canyon, the San Francisco Peaks and Shakti Fest.

Arizona Adventure YTT is committed to bringing yoga (and people) back to where it (and we) began: nature.

Students not only become rapidly adept in teaching hatha and vinyasa yoga, they also dive deeply into yoga philosophy via ancient source books, plus The Ethics of Ecstasy, Bliss Conscious Communication, tantra, Bikram, yin, restorative, vinyasa karma, and ancient ashtanga.

In addition, Arizona Adventure YTT is music-focused with nearly nightly nada, kirtans, bhajans, sacred singing circles, and satsang with morning silence. Adventurous yoga styles include SUP (stand-up paddleboarding), outdoor aerial, partner, kaleidoscopic, aqua, trail and mountaintop—all while immersed in natural beauty.

Arizona Adventure YTT’s classrooms are the organic lawns, clifftop dome, trails, boulder mesas, decks and patios around the pool and pond, complemented by a spacious, gracious great room and a luxury cave castle and a cave theater with heated wooden floors and wood stoves.

The YTTs offered by Arizona Adventure YTT are for those who enjoy gentle adventures in nature, appreciate living a healthy lifestyle, and love learning about yoga and meditation.

In 2020, Arizona Adventure YTT is offering one residential 24-day YTT-200, from May 1 to 24, and one 33-day YTT300. There will also be more than three 11day retreats in June, August and October.

Both YTTs include private accommodations and organic vegan meals. Space is limited to a maximum of 12 students.

Some spaces are already filled. Applications are now being accepted for both the YTT-200 and YTT-300 at Admin@HeavenOnEarthRetreat.com. For more information, call/text Happy and Free at 928-3082146 or visit HeavenOnEarthRetreat.com.

See ad, page 28.

December 2019

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business spotlight

book brief

Come Try Salting and Feel Better at

Salted Desert

by Jen Grant

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alted Desert, now open in Peoria, offers a unique breathing experience in the form of dry salt inhalation therapy, or halotherapy. This drug-free, noninvasive treatment has been used throughout the world for alleviation of certain respiratory and skin conditions.

Clients sit inside a specially designed booth inhaling micronized particles of pure sodium chloride that travels deep inside the respiratory system and settles on the skin. Typically, halotherapy is done in a group setting and can take up to 60 minutes per session. Those at Salted Desert understand your time and privacy are valuable. Since clients are in their own private booth, the air saturates with salt immediately and Salted Desert is able to offer a full treatment in only 10 minutes.

Salt has been used since ancient times for its healing properties. It is naturally absorbent and can help the body eliminate toxins and pathogens. Many people report that salting helps relieve the symptoms associated with such conditions as allergies, anxiety, asthma, congestion and colds, COPD (chronic obstructive pulmonary disease), cystic fibrosis, dermatitis, fatigue, psoriasis, sinusitis and stress.

Halotherapy is beginning to grow in popularity worldwide as a complementary treatment with traditional medicine. The American media is now covering topics on salt therapy, and it’s been profiled on such popular shows as Dr. Oz, ABC News, and on CNN. Oz called salt the “miracle mineral,” and said that it has “antibacterial and anti-inflammatory properties.”

Jen and Pete Grant own and operate Salted Desert, located at 8996 W. Union Hills Dr., Ste. 103, in Peoria. Hours: Tuesdays through Saturdays, 10 a.m. to 6 p.m. For more information, call 623-248-0879 or visit SaltedDesert.com. See ad, page 39.

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Local Author Releases New Book

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ed School After Menopause, The Journey of My Soul, a new book by Ann Charlotte Valentin, NMD, is an inspirational story about transformation, healing and spirituality. By sharing her own journey and paranormal experiences through life, Valentin inspires the readers to find their “divine feminine,” intuitive powers and soul’s purpose.

“I knew I was dying. The first thing I noticed was that I was still alive. I was still there, just outside my body!” This was Valentin’s reaction as she came close to death in the ER in 1992. She then developed a serious blood disorder and walked a fine line between life and death for several years. Two years later as she struggled to heal, she again left her body, which resulted in a spiritual transformation and activated her life path. As a result of these experiences, she became clairvoyant, clairaudient and clairsentient.

Valentin shows the reader that it is never too late to transform one’s life path. She inspires her audience to become the people they were born to be by moving from their mind to their heart. Exercises throughout the book support her messages and can easily be incorporated into your daily life. This book will take you on a journey that will help you create peace and happiness in your mind, heart and soul.

Valentin is a naturopathic medical doctor, evidential medium, spiritual educator and public speaker. She lives in Phoenix, where she founded and operates her medical clinic, Center for Integrative Medicine, as well as her spiritual center, Divine Spiritual Essence.

Published by Divine Publishing, Med School After Menopause, The Journey of My Soul is available on Amazon and in bookstores. For more information about Ann Charlotte Valentin, NMD, visit DrLotte.com, or Dr. Lotte Valentin on Facebook or Instagram. See ad, page 28.

5. Have a purse supply.

123rf.com/citalliance (Follow)

If you are headed out the door for a marathon day of errands and shopping, be sure to stock your purse. I usually include dried figs, apple slices with squeezed lime in a baggie, a bottle of water, and a protein bar. This will keep you balanced and focused until you can get to your next meal. This prevents blood sugar crashes that can make you feel “hangry.” It also avoids last-minute impulse choices, like when you grab something off the shelf when you’re waiting in line. I’m a firm believer that when the purse supply is emptied, it’s time to go home.

‘Tis the Season for Healthy Holiday Habits … Ho Ho Ho

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by Andrea Purcell

he average American gains seven pounds over the holiday season.

This is mostly from overindulgence of high-fat, high-sugar, calorie-rich foods.

However, there is a way to soak up the holiday festivities and good cheer without expanding your waistline; it just takes a bit of consciousness and preparation. Here are my seven tips for maintaining your health through the holidays and into the new year.

2. Watch alcohol consumption.

1. Eat before you go.

Did you know that your body often doesn’t know the difference between hunger and thirst? Perhaps you are thirsty. A glass of water will quench that thirst and fill you up. Water keeps you hydrated and naturally aids detoxification. Shoot for six to eight glasses daily.

It’s easy to run errands all day and forget to eat. If you have a social event planned for the evening, it’s common to show up at cocktail hour famished. This is not a good plan. If you are going to a party, cocktail hour, wedding, or even a dinner, eat something before you go. Most gatherings start with appetizers and drinks. If you eat something before you go, like an apple, an avocado, a small salad, or even a light meal, then you won’t be tempted by the hors d’oeuvres. Plus, eating before you go ensures that you won’t be drinking on an empty stomach.

Calories from alcohol sneak up fast.

Choose “skinny” calorie drinks and limit yourself by drinking a glass of water in between cocktails. It’s worthwhile to compare and contrast the calorie content of your favorite drinks beforehand. This creates awareness around consumption.

3. Drink water.

4. Eat light.

If you know that you will be attending a big to-do later that day, then eat two wellbalanced lighter meals for breakfast and lunch. This will help you stay within your calorie range and give you some wiggle room during your special occasion.

– Advertorial –

6. Take polite bites and polite sips.

Feeling pressured to indulge? Graciously accept and take a “polite bite,” then mingle around and set the plate or drink down somewhere and pick up your glass of seltzer water. Most of the time I say something like, “Wow, that looks and smells delicious, but I’m not having any.”

Then I move the attention away from me onto something else. However, if you are feeling uncomfortable, then the “polite bite” works just as well.

7. Maintain self-care.

It may be tempting to skip a workout or stay up late, but these things prevent you from feeling your best. Something small such as sticking with your regular sleep routine reduces sugar cravings. Similarly, taking a short walk or doing 20 minutes of cardio will boost your metabolism and allow the food you do eat to be burned effectively.

For more information, call Andrea Purcell, NMD, at 800-318-8582 or visit DrAndreaPurcell.com.

Purcell specializes in women’s health, hormonal balance, medical nutrition, body detoxification, Prolozone joint therapy, and weight loss. She assists her patients by identifying and treating the underlying cause of disease.

By looking at the whole body, emotions and diet, she creates a personalized path to optimal health. See ad, page 5.

December 2019

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Maintain a Healthy Diet and Weight to Lower Cataract Risk A recent study published in The Journal of Nutrition used adherence to dietary guidelines and total diet scores to assess the effects of diet on cataract risk.

The researchers followed 2,173 older Australians for five and 10 years in two phases. They found that maintaining a healthy body mass index (BMI) of less than 25, combined with a healthy diet, reduced the risk of developing cataracts.

Eat a Better Diet to Improve Gut Bacteria Researchers at the University of Hawaii Cancer Center tested stool samples of 858 men and 877 women in Los Angeles and Hawaii with a mean age of 69—regarded as an ethnically diverse study population with varied food intakes. The study found that those with higher quality diets also had significantly better gut bacteria diversity, a factor linked to reduced risk for a variety of diseases. Diet quality and a reduced risk of developing chronic disease is strongly associated with fecal microbial diversity.

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New research offers potential paths for treatment for the nearly 20 percent of patients with high blood pressure that don’t respond well to medications. University of Florida College of Medicine researchers, testing 105 volunteers, found that the populations of gut bacteria differed between hypertensive individuals with depression and those without depression. A second study by Italian researchers found that patients with heart attacks had different bacteria in their guts than patients with stable angina.

Hong Vo/Shutterstock.com

Researchers followed more than 36,000 Japanese men older than 40 for an average of 13.2 years.

They found that those that consumed culinary mushrooms three times a week had a 17 percent lower chance of developing prostate cancer compared to those that ate mushrooms less than once a week. Participants that ate mushrooms once or twice a week had an 8 percent lower risk. The trend was even greater for those men over the age of 50 and was unrelated to other dietary habits.

SK Design/Shutterstock.com

Eat Mushrooms to Lower Risk of Prostate Cancer

Reduce Blood Pressure and Heart Attacks With Better Gut Bacteria

Train Students in Mindfulness to Reduce Stress and Improve Grades Sixth-graders that received mindfulness training each day for eight weeks experienced lower stress levels, less depression and improved academic performance compared to their peers in a control group that studied computer coding, report Massachusetts Institute of Technology researchers. In addition to that 100-student study, researchers surveyed 2,000 students in grades five through eight and found those that showed more mindfulness tended to have better grades and test scores. They also had fewer absences and suspensions.

Daxiao Productions/Shutterstock.com

health briefs

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Marry to Halve the Risk of Dementia Wedlock tends to stave off dementia, according to a new Michigan State University study. Analyzing 14 years of data on 15,000 people older than 52, researchers found those in all unmarried groups—cohabiting, divorced, separated, widowed and never married—had significantly higher odds of developing dementia than their married counterparts. The differences were most acute for those divorced, separated or widowed—about twice as prone as married people to develop dementia, with the men faring worse cognitively than the women.

Extreme Weather Events Affect Mental Well-Being People that experience storm and flood damage to their homes are about 50 percent more likely to experience depression and anxiety, British researchers report. Surveying more than 7,500 people after the 2013-2014 season of severe weather, they found that those with homes damaged by wind, rain, snow or floods had mental health risks similar to living in a disadvantaged area. This occurred even when the effects of the extreme weather were relatively minor and did not force people to leave their homes.

Fascinadora/Shutterstock.com

Eat Nuts to Reduce Odds of Death From Heart Disease Adults that ate nuts two or more times per week had a 17 percent lower risk of dying from a heart attack or stroke, reports an Iranian study that followed 5,432 adults for 12 years. The research was presented in August at the European Society of Cardiology.

“Nuts are a good source of unsaturated fat and contain little saturated fat,” says study author Dr. Noushin Mohammadifard, of the Isfahan Cardiovascular Research Institute. “They also have protein, minerals, vitamins, fiber, phytosterols and polyphenols which benefit heart health.”

SPECIAL FREE CLASS

December 10 0 thh a att 7pm Learn 3 Secrets to Creating Positive Change And How to Earn National Certification in Hypnotherapy

Call 505-767-8030 for details and to reserve your seat Next Ne ext H Hypnotherapy ypno noth he era apy y Course e be be egins gins January 27th

H YPNOTHERAPY A CADEMY Di t Angela A l & Tim Tim Si Ti SSimmerman Si Sierra OF A MERICA CCo-Directors 505-767-8030

HypnotherapyAcademy.com

nings! e k a w lA Natura h t i w tise Adver

Natural Awakenings’ family of magazines reaches over 3 million readers each month!

Regional & National Advertising Opportunities Available Contact Your Local Publisher For More Information

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December 2019

15

Nature Cure

global briefs

Making Meat Without Animals

Five major food technology companies have converged to form the Alliance for Meat, Poultry and Seafood (AMPS) Innovation, which seeks to create real meat from animal cells without the need to slaughter animals. The founding members of the coalition are both cell-based seafood companies BlueNalu and Finless Foods and meat makers Fork & Goode, San Francisco-based JUST Inc., and Memphis Meats.

AMPS Innovation (ampsinnovation.org) intends to tackle obstacles presented in the cellular agriculture industry and bring products to the consumer faster with transparency and proper regulatory frameworks for cell-based products. Each member company has made significant strides in the development of these products with the hope they will soon be options in the everyday diets of individuals, as well as a nutrition source for a human population projected to grow to 10 billion by 2050.

A new study based on the National Land Cover Database of 3,086 of the 3,103 counties in the continental U.S. published in the journal Urban Forestry and Urban Greening found that increases in forest and shrub cover corresponded to decreases in Medicare health care spending, even when accounting for economic, geographic or other factors that might independently influence healthcare costs.

Urban and rural counties with the lowest socioeconomic status appeared to benefit the most from increases in forests and shrubs. University of Illinois graduate student Douglas A. Becker, who led the new research with Matt Browning, a professor of recreation, sports and tourism, says, “It occurred to me that low-income communities are getting the biggest bang for their buck because they probably have the most to gain.”

Other studies have shown that people in intensive care units recover more quickly and have fewer complications after surgery if their hospital rooms look out over trees rather than parking lots and that forest walks can influence potentially health-promoting hormone levels or anti-cancer immune cells in the blood.

BK foto/Shutterstock.com

Lab Steak

Brent Hofacker/Shutterstock.com

Forests and Shrubs Lower Medical Costs

Charge It

The RS Automotive gas station, in Takoma Park, Maryland, has been around since 1958, and Depeswar Doley has been running it for 22 years. Now, frustrated by the complicated rules, requirements and contracts of oil and gas companies, he has completely transitioned away from offering petroleum and become the country’s first exclusively electric vehicle (EV) charging station.

Because there has been a shortage of EV charging stations in the state, the station’s changeover was partially funded by the Baltimore-based Electric Vehicle Institute and the Maryland Energy Administration. Its new 200-kilowatt electrical system will now be able to recharge up to four vehicles at a time while drivers wait inside. Doley says, “It’s not something that I expect to become rich overnight or something like that, but it’s a good cause [and] good for the environment.”

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Petair/Shutterstock.com

Electric Vehicles Get Their Own ‘Gas’ Station

Animal Rescue

Lung Relief

U.S. Environmental Protection Agency (EPA) Administrator Andrew Wheeler has signed a directive reducing the animal testing that the agency has long required on such animals as dogs, birds, rats and fish to gauge the toxicity of chemicals before they can be bought, sold or used in the environment. The agency also authorized $4.25 million in funding for five universities to research the development and use of alternative test methods and strategies that reduce, refine or replace vertebrate animal testing. He says, “Today’s memo directs the agency to aggressively reduce animal testing, including reducing mammal study requests and funding 30 percent by 2025 and completely eliminating them by 2035.”

Any mammal studies requested or funded by the EPA after 2035 will require administrator approval on a case-by-case basis. It directs leadership and staff in the Office of Chemical Safety and Pollution Prevention and the Office of Research and Development to prioritize and direct existing resources toward measurable impacts in the reduction of animal testing while ensuring protection of human health and the environment.

A 2016 study at the University of British Columbia revealed that air pollution is the fourth-leading cause of death worldwide, with at least 5.5 million air pollution-related fatalities every year. A new cultivation system developed by researchers from Imperial College London collaborating with the startup Arborea have created the world’s first Biosolar Leaf technology to purify and improve the air in London. They hope it’ll boost environmental outcomes not only in the UK, but all over the world. The process works by purifying the air through photosynthesis of microscopic plants, which removes the greenhouse gases from the environment and generates breathable oxygen at the same time.

The startup’s innovative cultivation system can facilitate the growth of microalgae, phytoplankton and diatoms on large, solar panel-like structures that can be installed on buildings and other infrastructure to improve the quality of the atmosphere. Arborea’s cultivation system also creates a sustainable source of organic biomass from which nutritious food additives can be extracted for plant-based food.

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Government Order Reduces Animal Testing

Heave Ho

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Cruise Line Abandons Plastic Bottles

As a result of its partnership with Just Goods, Inc., the Norwegian Cruise Line will replace single-use plastic bottles across its fleet by January 1, 2020, beginning with the Norwegian Encore. The company’s ships will feature JUST, which is 100 percent spring water in a plant-based carton made of 82 percent renewable materials from trees grown in responsibly managed forests. The cap and shoulder are made from a sugarcane-based plastic. It’s refillable and recyclable.

Just Goods, located in Glen Falls, New York, has a global presence with bottling facilities in New York, Northern Ireland and Australia, allowing the company to meet demand around the world without shipping water from a single production source. It plans to replace more than 6 million single-use plastic bottles every year. CEO Ira Laufer says, “The company is pushing the boundaries of what’s always been done because it knows we all need to do better.”

Biosolar Leaf Purifies Air in London

Repurposing Weeds

Pond Plants Offer Protein Strategy

Fast-growing lemna, or duckweed, a flowering green plant that blooms on the surface of still and slowmoving bodies of water that is often mistaken for algae, is finding new utility as a protein source. Californiabased Plantible Foods claims that duckweed, traditionally the enemy of pond owners, is superior to other alternative proteins like pea, wheat and soy. The unusual crop naturally contains higher amounts of the complete protein RuBisCo and is easier to digest than some other popular plant proteins.

It can be used as a substitute for egg white, is free of the top eight allergens and has a neutral color and taste. Due to its rapid growth, duckweed is less vulnerable to climate change. Plantible Foods co-founder Tony Martens says that duckweed grows reliably and can typically be harvested daily, no matter what the weather may be.

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Awakening to the Evolution of Community

by Linda Sechrist

Z

en master Thich Nhat Hanh’s suggestion that the next Buddha would likely not take form as an individual but rather as a sangha, a community practicing mindful living, led many people to ask, “Why a community?” The author of more than 100 books that explore the Buddha’s core teachings on mindfulness, kindness and compassion, Hanh clarified the meaning of sangha as a good community necessary for helping individuals learn how to encounter life in the present moment, resist the unwholesome ways of our time, go in the direction of peace and nourish seeds of enlightenment. Even the best intentions, he noted, can falter without such a group of trusted family, friends and co-practitioners experiencing mindfulness together.

A Migration to Forming Community

Today’s trend toward collaborative processes and opportunities for transformation through online communities is made easier by the availability of affordable vid18

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eo conferencing providers such as Zoom, Skype and Mighty Networks, as well as online platforms like Facebook and MeetUp. Although many groups form for marketing, political, civic or social purposes—allowing participants to share values and common interests—thousands more gather as online intentional communities associated with personal growth and spiritual awakening.

Myriad individuals have been able to experience some aspect of community through international organizations such as MindValley, Hay House, the Shift Network and Dr. Deepak Chopra’s Jiyo, a wellness-focused mobile app intended to extend the reach of his ideas on health and social transformation from millions of people to more than 1 billion.

In MeetUp, spiritual awakening groups recently comprised 1,113,972 members in 3,631 groups worldwide.

Additionally, co-housing communities, spiritual residential communities and eco-villages continue to form around the intention of designing and implementing pathways to a regenerative future.

The Old Story Versus the New Story

The increased interest in intentional communities may hint at a possibility that the human desire for community might be nature’s evolutionary nudge toward a collective leap that helps us to survive a changing climate and Earth’s potential sixth mass extinction. If so, this possibility needs a new supportive story that includes humans as part of nature, with its evolutionary impulse as a guide for body, mind and soul.

With our modern scientific worldview, when people talk about nature, they typically mean animals, plants, geological features and natural processes, all happening independently of humans. A more suitable new story is cultural historian Thomas Berry’s moving and meaningful narrative in The Great Work: Our Way Into the Future, in which humans aren’t above nature by virtue of superior intellect, but instead are equal partners with all that exists in a materially and spiritually evolving universe. From Berry’s perspective,

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THE EMERGING POWER OF ‘WE’

humans are the eyes, minds and hearts through which the cosmos is evolving so that it can come to know itself ever more perfectly through us.

Apollo 14 astronaut Edgar Mitchell shared Berry’s perspective. Traveling back to Earth after walking upon the lunar surface, Mitchell gazed out of the spacecraft window, whereupon he was flooded with an ecstatic awareness. “I was a part of the universe I was observing, and I became aware that everything that exists is part of one intricately interconnected whole,” recounts Mitchell, who founded the groundbreaking Institute of Noetic Sciences to explore the nature of human consciousness.

A Guiding Light

Seijaku Roshi, the abbot and founder of the Pine Wind Zen Community, aptly named for its location in a pine forest in Shamong, New Jersey, advises, “People are searching and hungering for community, which is number one on my agenda.

If we aren’t talking about community, we’re squandering the moment. Whether it’s an evolutionary nudge or not, it appears that our tragic world situation is pushing us towards an alternative vision for living a meaningful life that meets the needs of people, society and the environment. We are awakening to the fact we’re interconnected, interdependent and need community, which is the spirit and guiding light whereby people come together to fulfill a purpose, to help others fulfill their purpose and to take care of one another.”

Conscious Evolution

Craig Hamilton, the guiding force behind the movement known as Integral Enlightenment, is the founder of the telecourse training program Academy for Evolutionaries. His spiritual guidance and teachings reach a growing international online community spanning 50 countries. “Transforming ourselves in the deepest possible way is, in fact, an evolutionary imperative, and we need to be able to identify the indicators of December 2019

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emergent shifts and participate creatively with change as an evolutionary force.

Evolution up to this point has been playing out unconsciously. We’re now waking up and realizing that we can collaborate and participate in an emerging future.”

Hamilton’s experience is that where humans awake to the one that is expressed through the many, they also begin to engage together. “Practicing community isn’t as simple as it seems. In online communities, a lot less can go wrong. The stakes aren’t as high. People come and go, share and engage as they like.”

A Community of Sisterhood Laurie McCammon, author of Enough!

How to Liberate Yourself and Remake the World with Just One Word, feels certain that humans are evolving. “We were last to the party with our big brains, and now we’re trying to intellectualize our way to an uncertain future without important feminine values such as feeling, intuiting, nurturing, interdependency and vulnerability,” says McCammon, who is deeply involved in the circle movement, in which women gather in small groups to empower each other.

A regular participant in Gather the Women Global Matrix, a worldwide sisterhood that connects thousands of women sharing meaningful conversations and celebrating the divine feminine with the intention of bringing about personal and planetary transformation through cooperation and collaboration, McCammon says, “No one of us can bring about large-scale transformation alone. It’s time to tell the new story wherein our lives and actions demonstrate that together we are enough. Non-hierarchical circles that encourage authentic communication are part of this new story.”

Citing other important circle communities such as Tree Sisters and The Millionth Circle, McCammon suggests that women tap into The Divine Feminine app, which allows them to find circle communities and events anywhere in the world.

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Co-Creating With the Intelligence of Nature

Teacher and futurist Peter Russell writes books that are focused on consciousness and contemporary spirituality. His lectures help humans free themselves of limited beliefs and attitudes that belie many of humanity’s personal, social and global problems. The author of The Global Brain: The Awakening Earth in a New Century, Russell posits that the evolutionary process naturally draws humans together.

“Humans are social creatures that need community, which I find very energizing,” says Russell, who cites the Findhorn Foundation eco-village, in Scotland, as a dynamic experiment in community.

“Although residents went through hard times, they recognized the need for honest communication so they could attune to one another in loving ways that would allow everyone to work through their difficulties. Today, life at Findhorn is guided by the inner voice of spirit, and residents work in co-creation with the intelligence of nature,” he says.

The Collective Wisdom of Community

An uncertain future is emerging, making it necessary for new and more intuitive methods and spiritual practices for developing collective wisdom, human potential and the skills for practicing community.

“I’m in the process of finalizing 118 chapters from 90 different authors for a Collaborative Change Library: Transforming Organizations, Revitalizing Communities, Developing Human Potential,” says associate editor Carole Gorelick, who clarifies that spiritual practices are now playing a part in bringing about collaborative change. She notes that several chapters are updated versions of The Change Handbook: The Definitive Resource on Today’s Best Methods for Engaging Whole Systems (2007 second edition), which included modalities such as World Café, Open Space Technology, Art of Hosting, Appreciative Inquiry and many others.

A living handbook for developing human potential and the skills to practice community, Fred Eppsteiner has been teaching Buddhism for 23 years. A student of Hanh’s since the 1960s, he is the founder of the Florida Community of Mindfulness, in Tampa.

Eppsteiner sums up why the next Buddha could be a community: “A better future will be created by people who are living the values they want for the world, not just abstractly using only the intellect. In community, we ask ourselves, ‘Can I be what I want to see in the world? Can I practice these things mindfully in community with love, acceptance, deep listening, compassion and kindness?’ These are values that every Buddha has lived for centuries, and certainly ones we need to evolve from a culture of, ‘It’s all about me’ to a culture of, ‘It’s all about we’.”

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

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Waste-Free Feasting How to Reduce Holiday Food Waste

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by Yvette C. Hammett

he heaping platters that cheerfully mark the holidays have an unfortunate downside: Americans increase their waste by 25 percent between Thanksgiving and New Year’s Day, according to the U.S. Environmental Protection Agency (EPA). The discarded food and packaging burden landfills with an additional 1 million tons of waste each week.

That’s in addition to the 40 percent of food Americans typically waste each year—nearly half of all the food pre-

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pared at home or in restaurants. Monica McBride, senior manager of food loss and waste for the World Wildlife Fund, notes that squandered bounty is grown in areas that were converted from natural habitat into farm fields, so it’s also a waste of natural resources.

“Once you start cooking, you realize the impact on the planet,” says chef and caterer Steven Laurence, owner of Vegan Commissary, in Philadelphia. “My grandmother was the kind of person who, if there was one pea left over, she put it in

a container and someone ate it the next day. That kind of informs my cooking.

The way I was trained, you didn’t waste anything. You used everything.”

In individual households, small changes can have a big impact, especially during the holidays; all it takes is awareness and a plan. Frugal cooks can make room for a holiday waste reduction strategy by taking inventory of the pantry and boxing up a load for the local soup kitchen or food bank.

Then, design a menu with the environment in mind, using portion control to avoid food waste and whipping up dishes that can easily be upcycled into new creations that can be used as appetizers in the coming days or tucked in the freezer for future enjoyment.

Start with the Guest-imator at SaveTheFood.com, a great way to determine portions for a holiday party, says Cheryl Coleman, director of the EPA Resource Conservation and Sustainability Division in the Office of Resource Conservation and Recovery.

The Guest-imator and Save the Food, a program of the Natural Resources Defense Council in conjunction with the Ad Council, tells cooks how much to make to keep guests happy and includes recipes for leftovers, such as Crispy Sheet Pan Hash, made with leftover roasted vegetables, and Ugly Vegetable Pasta, made with zucchini, tomatoes and eggplant.

Spoilage is another way food finds its way into the garbage can, and that too, can be avoided, Laurence says, pointing out that most food goes bad because it’s not cooked properly or is mishandled

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green living

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Americans increase their waste by 25 percent between Thanksgiving and New Year’s Day, according to the U.S. Environmental Protection Agency (EPA). in storage. “Mix animal protein with starches and grains in a container and it goes bad because of two different sorts of enzymes. It is a fuel for bacteria.” He also recommends using as many organic ingredients as possible for longer-lasting leftovers. “We guarantee all of our dishes for two weeks,” he says.

Encouraging visitors to take home leftovers is another effective food-saving strategy, says McBride. “Have Tupperware or to-go boxes you could provide to your guests.”

Reilly Brock, content manager at Imperfect Produce, in New York City, agrees. “Just like repurposing excess product requires creative thinking, food waste around the holidays requires outof-the-box ideas to keep impact low,” says Brock, whose company delivers imperfect produce to customers’ doors for a cost savings. “Why end the fun when the meal ends? The best part about leftovers—and the holidays—is keeping the celebration going.”

“Also, make sure you keep food safe,” McBride says. “The CDC [Centers for Disease Control and Prevention] has a really great overview of how to do that for parties. Standard guidance is not to leave food out for more than two hours.

So, as a party planner, make sure you mentally note when you put food out.”

Coleman recommends taking it a step beyond the holidays by joining a movement to cut food waste year-round.

She suggests visiting FurtherWithFood. org to learn more. “Through that and additional outreach, we might be able to start to change,” says McBride.

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.

inspiration

The Generous Heart How Giving Transforms Us

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by Cindy Ricardo

ne of the ways we come into balance and connection with each other and with life is by giving from the heart. When we give to others, whether it’s an act of kindness, generosity or compassion, it helps us live from the heart instead of the ego.

Living from the ego is painful and exhausting. It’s like feeding a hungry monster that’s never satisfied. Ego craves, pursues and clings to status, approval, material wealth and control. It views the world through the eyes of fear—constantly evaluating, judging and acting in ways that are self-centered, defensive and protective.

Like with Scrooge, ego closes our heart and makes us small, fearful and contracted.

By contrast, generosity requires that we open our hearts to the world and each other. We allow ourselves to be vulnerable.

In doing this, we open ourselves fully to life, love and relationships. We let go of striving and pursuing things. When we stop striving, we begin to see, value and respond to what’s happening in the present moment in ways that are healthy and healing. Our priority shifts from acquiring things to appreciating what we have and being open to sharing with others.

Generosity is a quality of kindness, of living from a place of abundance. We see the world through a clear lens that isn’t clouded by fear, wanting or clinging. When we interact with others, our connection is

genuine. We see people instead of judgments or labels.

Being generous arises from the heart, not the wallet. We don’t need to have material wealth in order to be generous. The only requirement is a willingness to open our hearts, to see life as it is and to interact with others from a place of compassion and love. Some examples of generous acts are: ■ Doing a household chore without being asked.

■ Setting aside what we’re doing and listening to someone in need of emotional support.

■ Telling loved ones what we appreciate about them.

■ Listening to children and trying to see the world through their eyes before offering advice.

■ Smiling at a stranger.

■ When asking, “How are you?” looking into the person’s eyes and taking time to truly listen with an attitude of curiosity and compassion.

Generosity awakens goodness in the heart, and this helps us open to life, love and relationships.

Cindy Ricardo is a Coral Springs, Floridabased psychotherapist who blogs at ACaringCounselor.com.

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A True Farm-to-Table Plant-Based

Culinary Experience Flatbread. Arizona Winter Roots. Green Pesto. Edible Flowers.

by Melanie Albert

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inter is an incredible growing season for our local Arizona farmers. Our farmers and farmers’ markets work so passionately to bring fresh, beautiful food to our community. And it’s a great time to enjoy an afternoon of mindfully cooking with family and friends. This season, enjoy the experience of shopping for, creating and eating a beautiful Arizona Winter Flatbread with local roots, greens, herbs and edible flowers.

Five Steps to Cook Mindfully and Intuitively with Local Arizona Farmers’ Produce

1

Visit a farmers’ market or even a farm. Throughout Arizona and the Valley of the Sun, we are so fortunate with so many incredible local Arizona farms and farmers’ markets. This season,

Be inspired by the beauty and bounty of our local farmers’ winter produce.

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visit a few farmers’ markets and farm stores and get to know your farmers and what they are growing. A week before you decide to prepare the Arizona Winter Flatbread, visit a farmers’ market to explore what’s growing to be ready to cook your flatbread.

2

Get into a shopping mindset. When shopping at your favorite farmers’ market or farm, think about what you will be cooking. For the flatbread meal, which roots would you like to roast, what greens and herbs are you attracted to for your green pesto, and which edible flowers will complement the deep-roasted roots and add a pop of color to your dish? Use your vision of the dish as a shopping guide.

3

Shop intuitively. When you’re shopping, notice the different colors, shapes and textures of the roots and greens, plus the aroma of fresh herbs.

Be mindful. Pause. Intuitively choose the produce, herbs and edible flowers you get most excited about. Remember, what grows together, goes together. So have fun being creative with the food you’ll be cooking.

4

Cook mindfully. When it’s time to cook, clear your space. Clear your day.

Focus on the cooking experience. Again, pause and enjoy the beauty of our local farmers’ produce. Stay organized when you cook. Gather your mise en place, that is, get everything into place—all your ingredients and cooking tools—before you start cooking.

When you prepare the flatbread, focus on one component (part of the recipe) at a time. First, make your dough, as it will take a few hours to rise. Next, prepare the Hemp Seed Cream. Then, the Winter Green Pesto. After that, roast the roots. Finally, bake the flatbread.

While you are cooking, taste and even smell each ingredient. Be sure to taste the different components of the flatbread, especially the Hemp Seed Cream and Winter Green Pesto. Intuitively adjust the ingredients to suit your taste preferences.

5

Enjoy your meal. Take time to really enjoy your beautifully created meal with your family, friends or even yourself. Offer gratitude to our Earth, the farmers, and yourself for creating your beautiful meal.

Set your table with your favorite dishes, napkins and flowers. And totally enjoy the experience of the beauty and all the flavors of the food. Enjoy and savor every bite.

Soil & Seed Garden at The Farm at South Mountain, Phoenix.

Arizona Winter Farm-toTable Plant-Based Flatbread

This Arizona Winter Flatbread highlights local roots and greens our local farmers are growing so beautifully this season.

For this intuitively created flatbread, I met with Billy Anthony, lead grower at the Soil & Seed Garden at The Farm at South Mountain and owner of Tropizona Urban Farm. Together we walked the Soil & Seed Garden to see firsthand what’s growing this winter season.

I was especially excited about the variety of beautifully colored roots for the flatbread: baby tropical black carrots, baby cylindra beets, purple daikon radish, French breakfast radishes, and scarlet queen turnips. The fresh green pesto for the flatbread was inspired by shungiku (chrysanthemum greens), a sweet floral green, typically cooked in Asian cuisine; hon tsai tai, a beautiful Asian leafy green with purple veins; native moringa; and fresh purple sage for depth of flavor.

Flatbread made with the ancient grain spelt is an excellent option to traditional wheat-based bread for many people who are sensitive to gluten. For those who have celiac disease, spelt should be totally avoided. The Hemp Seed Cream is a simple, quick raw nut cream that works

The beauty of the winter roots at the Soil & Seed Garden at The Farm at South Mountain.

well as a cheesy taste on the flatbread. Finally, the beautiful, colorful edible flowers bring life to the dish.

For your Arizona Winter Flatbread, intuitively choose a few farmers’ market roots (carrots, radishes, beets, turnips), fresh greens (chrysanthemum, kale), and herbs (sage, mint, tarragon). And have fun with your family and friends cooking and enjoying your beautiful flatbread.

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• Mix to combine ingredients with a wooden spoon a few minutes, then gently knead with your hands another few minutes. Only knead for about 4-5 minutes total. Otherwise the flatbread will be tough. If the dough is sticky, add more flour. If it’s dry, add more water.

• Form dough into a ball.

Sprouted Spelt Flatbread It’s a fun and very mindful experience to create your own flatbread with your family and friends and a lovely wintertime tradition. If you don’t have the time to make your own flatbread, no worries, buy a premade flatbread or pizza for the Arizona Winter Flatbread, and add the roasted roots, Hemp Seed Cream, Winter Green Pesto, and edible flowers to that base.

Simple Ingredients ¾ cup hot (112-115° F) water 1 Tbsp dry yeast ½ Tbsp honey 2 Tbsp organic extra virgin olive oil 2 cups organic sprouted spelt flour ½ tsp sea salt Simple Steps Make the Dough: • Add dry yeast, honey and olive oil into the ¾ cup of hot water. Stir with a wooden spoon to dissolve all ingredients. Set aside to activate for about 20 minutes. The liquid will foam when activated.

• Place spelt flour and sea salt in a large bowl.

• Make a well with your hand in the flour and add the water with yeast, honey and olive oil.

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Dough Rises and Form the Flatbread: • Coat a large bowl with olive oil.

• Place dough in bowl, cover with a towel, and rest for about 15 minutes.

Any additional water in the dough will soak into the flour.

• Split the dough in half. Place 2 balls of dough into a bowl coated with olive oil and cover for about 2 hours (to rise).

• Once the dough has risen, place half of the dough onto a floured surface (I use parchment paper).

• With your hands, form dough into desired size and shape.

• Cover dough with another layer of parchment paper.

• With a rolling pin, roll dough about ¼-inch thick, then make a small ridge around the edges to hold in sauce and ingredients.

Prep the Pizza Stone: Once the dough is prepared and rolled out for the flatbread, it’s time to put it into the oven.

• Place pizza stone in oven.

• Preheat oven to 500° F. • Warm pizza stone in the oven for about 15 minutes.

• Carefully remove pizza stone from the oven.

Bake: • Carefully move the flatbread onto the preheated pizza stone.

• Lightly top the flatbread with 1 Tbsp organic extra virgin olive oil. The oil will make the bread a little crisp and the topping ingredients will not soak into the bread.

• Bake flatbread for 3 minutes.

• Remove flatbread from the oven.

• Spread Hemp Seed Cream onto the flatbread.

• Top the flatbread with the roasted beets, carrots, radishes and turnips.

• Bake for another 3-5 minutes, as needed.

Garnish and Enjoy!

• Mindfully garnish the flatbread with the Winter Green Pesto, mint and edible flowers.

• Enjoy your beautiful flatbread with your family and friends.

Arizona Winter Roasted Roots

Hemp Seed Cream

Roasting is simple, and the cooking process caramelizes the veggies, keeping them crisp on the outside and moist on the inside. The flavor is always delicious, and roasting can be used in any season with any vegetables our farmers grow.

Choose a few of your favorite Arizona winter roots (carrots, radishes, turnips, beets) to roast for your Arizona Winter Flatbread. Also enjoy roasted roots as a delicious side dish with quinoa or brown rice.

Nut creams are a great alternative to cheesy sauces for plant-based eaters and work well on flatbreads. Hemp seeds add an earthy, grassy flavor to the cream, complementing the earthiness of root veggies.

Hemp seeds do not need to be presoaked, so this cream is quick and simple.

Winter Green Pesto Pesto is a quick, flavorful sauce to create with our local farmers’ fresh herbs and greens. This Winter Green Pesto, inspired by the floral shungiku (chrysanthemum greens), is perfect for adding a fresh taste to the flatbread. For the pesto, be creative and have fun experimenting with different leafy greens (all kinds of kale and shungiku), nuts (pecans, almonds, walnuts) and herbs (sage, tarragon, mint).

Simple Ingredients 3-4 rainbow carrots, such as baby tropical black carrots 1 large purple daikon radish 5-6 French breakfast radishes 2-3 beets, such as baby cylindra or red 2-3 turnips 2-3 Tbsp organic extra virgin olive oil 1 tsp sea salt Simple Steps • Preheat oven to 525° F. • Slice all veggies into equal-sized pieces.

• One by one, place veggies into a small bowl.

• Drizzle with olive oil.

• Sprinkle on a pinch of sea salt.

• Toss to coat all veggies.

• Place veggies flat side down on parchment paper-lined flat sheet pan.

• Cook for 15 minutes.

• Flip.

• Cook another 12-15 minutes.

• Use roots as flatbread toppings.

Simple Ingredients 1 cup raw hemp seeds 3 Tbsp nutritional yeast 1 Tbsp fresh lemon juice 1 tsp lemon zest Pinch sea salt ¼ cup water, adjust for desired creaminess Simple Steps • Pour all ingredients into a blender.

• Blend to desired smoothness.

Simple Ingredients 2 cups shungiku (chrysanthemum greens) 1 cup hon tsai tai (or other greens, such as kale) 1 Tbsp moringa leaves 3 purple sage leaves ¼ cup Arizona pecans ¼ cup fresh lemon juice ½ tsp lemon zest 3 Tbsp organic extra virgin olive oil Pinch sea salt Simple Steps • Gather mise en place (get all ingredients organized).

• Place chrysanthemum greens, hon tsai tai, moringa leaves, sage, pecans, lemon juice, lemon zest, and salt into food processor.

• Pulse 8-10 times, until desired level of chunkiness.

• Stream in olive oil and pulse a few more times.

• Enjoy as garnish for your flatbread.

Melanie Albert, founder and CEO of Experience Nutrition Group LLC, in Phoenix, is the author of the awardwinning cookbook A New View of Healthy Eating and plant-based recipe blog at ExperienceNutrition.com, and offers plant-based farm-to-table culinary experiences, corporate wellness programs, team-building events, and retreats. Albert has step-by-step cooking photos of these recipes on her blog for those who are interested. Recipes and photos courtesy of Albert. For more information, visit ExperienceNutrition.com.

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Stick with your favorite recipes that you know are going to be a success and are going to leave everyone’s taste buds happy. ~Pamela Reed

THE MERRY VEGAN

People-Pleasing Holiday Sweets

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by Julie Peterson

he holidays may send too many sugar plums and frosted gingerbread figures dancing in the heads of people with dietary restrictions.

Anyone that chooses to avoid highly processed flours or sugars, artificial ingredients and loads of butter will typically be presented with all of this and more at social gatherings this time of year. They arrive on visually appealing cookie platters that tempt with their cute shapes, vibrant colors and sparkle.

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Some, like the gingerbread and reindeer cutouts, will beckon with glazed eyes: “Just one,” they whisper. But one can turn into nine and make someone that may normally avoid sugar or gluten feel bodily regrets. Someone that is vegan or allergic may feel they can’t have treats.

Making healthier choices about food is difficult for reasons many don’t understand. “People have relationships with food—involving family, comfort and traditions—and they don’t want to give

that up,” says James Brandon, of Tampa, founder of Facebook’s Vegan and PlantBased Beginner’s Community. Brandon says that holiday treats are tough to resist, but staying true to health goals is most important in the long run.

The best defense to avoid frustration at social food events is to bring a dish to share that meets your dietary needs, says Megan Gilmore, the author of No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day and a blogger at Detoxinista.com. “That way, you can introduce something delicious to your friends, family or co-workers and be sure you’ll have something to eat!”

A batch of simple, delectable, visually appealing and healthful cookies can be that plate to share, a gift to give or something to keep on hand for guests.

Keep the focus on simple, advises Pamela Reed, who blogs at BrooklynFarmGirl.com. There are plenty of recipes that will satisfy the sweet tooth and decorate the holiday buffet (until they’re all eaten, that is). Don’t increase holiday stress by trying a new recipe at the last minute.

“Stick with your favorite recipes that you know are going to be a success and are going to leave everyone’s taste buds happy,” she says.

Transitioning to a more conscious way of eating isn’t about deprivation or leaving tradition behind. Bring on the new and healthful cookie recipes and name one after your grandma.

Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

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conscious eating

Oh-So-Healthy Holiday Treats Peanut Butter Cookies (Vegan, Gluten Free)

photo by Pamela Reed

Yields: About 18 cookies 1 cup creamy peanut butter ½ cup coconut sugar ½ cup brown sugar 2 tsp vanilla ⅔ cup oat flour 1 tsp baking soda ¼ tsp salt ¼ cup almond milk Additional sugar to roll cookies in Preheat oven to 350° F. In a large bowl, cream together peanut butter and sugars with a hand mixer. Once combined, add vanilla and continue mixing.

Add flour, baking soda, salt and almond milk into the bowl and mix for a few seconds, until combined. The cookie dough will be a little crumbly.

Prepare 2 cookie sheets with silicone baking sheets or spray with nonstick spray. Roll the dough into large balls, and then gently roll in sugar to cover them. Use a fork to gently press down on each cookie a little bit—not too much, or they will crumble.

Bake cookies for 12 minutes. Once out of the oven, allow to cool for 15 minutes. This is important, as the cookies will be very soft when they come out of the oven, but they will harden up as they cool.

Store in an airtight container or freeze.

Recipe courtesy of BrooklynFarmGirl.com.

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

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Yields: 12 balls

Note: If you’d prefer to roll the balls in coconut sugar or shredded coconut, roll them in one of those options before freezing, so the coating will stick better.

Chocolate Topping: ¼ cup cocoa powder ¼ cup melted coconut oil 3 Tbsp pure maple syrup

Store in the fridge in a sealed container for up to two weeks for best texture.

Line a standard loaf pan with parchment paper and set it aside. In a medium bowl, stir together the chocolate crust ingredients until a moist dough is formed. Press the dough evenly into the bottom of the lined loaf pan and place it in the freezer to set.

Source: Detoxinista.com/no-bake-pecansnowballs-paleo-vegan

1 cup pecan halves ½ cup shredded unsweetened coconut 1 cup soft Medjool dates, pitted (about 10 dates) 1 Tbsp coconut oil ½ tsp sea salt ½ tsp vanilla extract ½ cup arrowroot or tapioca starch Extra arrowroot for dusting, or coconut sugar Place the pecans and shredded coconut in a large food processor fitted with an “S” blade, and process until the pecans are broken down and crumbly. Add in the rest of the ingredients and process again, until a sticky dough is formed. (It should stick together when pressed between two fingers.)

Scoop the dough by rounded tablespoons and roll the dough between your hands, forming balls. Arrange the balls on a plate or baking sheet lined with parchment paper, then place them in the freezer to

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To prepare the filling, you can use the same bowl to stir the peanut butter, maple syrup, coconut oil and salt. Depending on whether you’re using salted or unsalted peanut butter, consider adding more salt to taste. Store-bought peanut butter cups are quite salty, so I like to add a generous pinch of salt to mimic that flavor. Remove the crust from the freezer and pour the peanut butter filling over the top, using a spatula to spread it out evenly. Return the pan to the freezer to set.

No-Bake Peanut Butter Cup Bars (Vegan, Gluten Free) Chocolate Crust: ¾ cup ground almond meal 2 Tbsp cocoa powder 2 Tbsp pure maple syrup 1 Tbsp melted coconut oil Pinch of sea salt

Rinse the mixing bowl and use it again to make the final layer. Combine the cocoa powder, melted coconut oil and maple syrup, whisking well to break up any clumps. Once the mixture has become a smooth chocolate sauce, pour it over the peanut butter layer, and return the pan to the freezer to set until firm, about an hour or two.

Once the bars are firm, grab the edges of parchment paper to easily lift the solid bar from the pan, and use a sharp knife to slice the bars into your desired size. Store them in an airtight container in the fridge for up to two weeks, or in the freezer for up to a month. (The bars become very firm if frozen for too long, so I prefer serving them from the fridge after the initial firming-up time.)

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photo by Megan Gilmore

Peanut Butter Filling: ½ cup creamy natural peanut butter 3 Tbsp pure maple syrup 1 Tbsp melted coconut oil Pinch of sea salt

photo by Megan Gilmore

No-Bake Pecan Snowballs (Grain-Free, Vegan)

set, about 1 to 2 hours. For a “snowball” look, roll the balls in additional arrowroot or tapioca starch—just a light coating will do—since the starch will not enhance the flavor. It’s just for looks!

playing with a glitter ball and then started meowing kind of frantically, scrambling around and pawing at her face. I jumped up and pulled the ball out of her mouth,” recalls Easterling. Hazel only gets big glitter balls these days.

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natural pet

A New Generation Spurs Change

Perfect Pet Presents Safe and Eco-Smart Toys

T

by Julie Peterson

he pet aisles are so full of squeaking, plush and colorful toys it can make a dog or cat parent’s head spin like a Frisbee. Add blinking lights, flavors, promises of higher intelligence or cleaner teeth; then toss in concerns about sustainably sourced materials, potentially toxic ingredients and varying degrees of quality. The choices are complex.

It would be nice to look for that gold seal of approval from the Pet Toy Regulatory Agency. But don’t bother: There is no such thing. It’s all up to the consumer to figure it out.

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The Problem Is Real

Concern regarding toxicants in children’s toys and the realization that they posed a risk of chemical exposure led to regulatory protections. “Similar safeguards do not exist for pets, even though they exhibit similar chewing and mouthing behaviors,” says Philip N. Smith, Ph.D., associate professor of terrestrial ecotoxicology at Texas Tech University in Lubbock. “Owner education is key to limiting unintentional chemical exposure.”

According to a 2013 study co-authored by Smith and published in the journal Chemosphere, common endocrine-

disrupting chemical toxins in plastics can enter a dog’s body through saliva. Concentrations of leachable chemicals can increase in older, degraded toys, according to the National Institutes of Health.

For anyone that has ever had a pet destroy a toy faster than it takes to calculate the cost per second, durable construction may be the highest concern. After all, if the toy is vigorously ripped to shreds, pieces may be swallowed. The most immediate issue becomes intestinal blockage.

This is a common problem for cats and dogs with a propensity to eat garbage, plants and holiday decorations. But when we spend good money on actual toys, we would like to think that it won’t lead to surgery. Unfortunately, there is no guarantee. Poorly constructed toys have required many pet owners to watch for the parts to pass through the animal or, worse yet, make a trip to the vet.

Even if a toy seems sturdy, it’s best to observe the animal with the toy.

Charlotte Easterling, a graphic designer in Madison, Wisconsin, learned this from her cat, Hazel, who choked on a common cat toy. “She was

The American Pet Products Association (APPA) National Pet Owners Survey provides insight into the demographics, buying habits and other traits of dog, cat, bird, small animal, reptile, fish and horse owners. The 2019-2020 survey shows that about 85 million U.S. homes, or 67 percent, include a pet. This leads to a lot of money flowing into the pet toy and care community.

Annually, dog owners spend about $124 and cat owners spend about $89 on treats and toys. The survey also indicates that Millennials are the largest pet-owning demographic.

“The pet care community is doing a great job of meeting the demands of a new generation by offering a range of products made from sustainable, recycled and upcycled materials,” says Steve King, CEO of APPA, in Stamford, Connecticut. King notes it’s expected that as Gen Z pet owners begin to assert themselves in the marketplace, we will see more products based on sustainability and transparency.

Shopping for Safety

Experts offer some guidelines for ways consumers can choose harmless toys: ✔ Be suspicious of toys manufactured overseas or cheap ones made in the U.S. ✔ Contact the manufacturer and ask if toys contain phthalates, BPA, arsenic, bromine, chemical dyes, chromium or formaldehyde. ✔ Look for toys made with ingredients from nature (hemp, leather or wool). ✔ Find a pet supply store that has natural, safe and sustainably sourced products. ✔ Inspect toys periodically for loose parts and watch the pet with new toys. ✔ If a pet plays with a toy and then acts oddly, contact the vet.

Julie Peterson writes from rural Wisconsin.

Connect at JuliePeterson2222@gmail.com.

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PLANT MEDICINE

Dissecting Mom’s Homemade Soup

W

by Ayshica Andrews

hen winter colds and the flu strike, a comforting bowl of hot soup is one of the first things that come to mind. It clears stuffy noses and heads, and soothes sore throats while boosting the immune system and nourishing us.

Every culture has a healing soup to help ailing loved ones feel more comfortable and to shorten the duration of their symptoms. While the ingredients may be different, there are some ingredients that are almost always used: onion, garlic and ginger. Through dissecting soup, we come to understand the reason these and other everyday ingredients are used.

Common Ingredients Used These are some of the common ingredients in soup that either add flavor, support immune function, or directly impact symptoms of cold and flu.

Liquid: Stock helps get much-needed liquids into the body.

Fluids are essential when fighting colds and flu.

Ginger: Ginger is a warming spice and stimulates the secretion of sweat and mucus. This helps expel toxins from the body, loosen up stuffy noses, dispel fevers, and aids in soothing sore throats.

Garlic: Garlic is a powerful immune booster and the base herb used in almost every soup. It warms the body up, is a potent aid for upper respiratory infections, relieves sinus/lung congestion, and thins/expels mucus.

Onions: Sulfur-rich onions are often used in remedies to dispel coughs and support the immune system and liver.

Chicken: Chicken is considered an easy protein to digest; additionally, the collagen from the bones in a homemade stock helps build the body up. With more people opting to be vegan or vegetarian, chicken soup is not always an option. Mushrooms, however, make a wonderful alternative and have many healing properties.

Herbs: Common herbs used in soup are parsley, oregano and thyme. Herbs boost the immune system, aid digestion, and are often antimicrobial. Both cilantro and parsley are considered blood purifiers and help to remove toxins.

Pasta or rice: Both add to the comfort factor and make the dish more filling.

Carrots: Carrots are rich in antioxidants, minerals and vitamins.

Celery: Celery is a blood tonifier and a powerful liver supporter.

Ho, ho, ho ..Happy Holidays!

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Additional Boosters In addition to the above basic ingredients, any of the following can be added to give soup even more healing qualities.

Mushrooms: Mushrooms are a great alternative for vegan and vegetarians. They are an excellent source of protein. Shiitake mushrooms have many health benefits, including supporting the immune system. They are easily available and add a rich umami flavor to any broth or soup. Other mushrooms can also be used as well as mushroom powders.

Goji berries: It is not common practice to add berries to soup, but goji berries are not like strawberries or blackberries. They tend to have a bitter flavor and can be used in savory applications. Goji berries are rich in vitamin C and will boost the immune system.

Hot peppers: Hot peppers thin out mucus, help to unblock head colds and stuffy sinuses, and are rich in vitamin C. Turmeric: Turmeric is known for its anti-inflammatory properties and broad immune support. It is helpful for cold and flu, bronchitis and sore throats. To get the full benefits of turmeric, it should be combined with both black pepper and fat (oil) when consuming.

Hours: TUES-FRI 11a- 5p; SAT 10a- 3p, Closed Sunday & Monday Online store: www.Store.SWHerb.com

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Kale: Kale adds minerals, vitamins, antioxidants and fiber to the soup. It has a high vitamin C content and high levels of an antioxidant called quercetin, which is anti-viral and believed to help fight common colds. (continued on page 35)

PLANT MEDICINE

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According to a research study conducted by the Mayo Clinic, first generation antihistamines, like Benadryl, for example, have been shown to increase the risk of early onset dementia by 54%.

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Holiday Fun with Herbs

by Kathleen Gould and Madalyn Johnson

T

he holidays are the perfect time to play and create with herbs. Cinnamon, cloves, nutmeg, ginger, peppermint, orange and sage are just a few of the amazing tastes and smells that permeate our homes and bring smiles to our faces this time of year.

Cooking and crafting with herbs are wonderful ways to share time with your children or grandchildren. An easy holiday craft for younger children can be something as simple as wrapping some aromatic mulling spices (about 2 tablespoons) in a square of cheesecloth or into a muslin bag and tying it up with some baker’s twine. Kids can color a little instruction tag to tie on the bag, and they now have some nice holiday gifts for everyone.

Speaking of mulling spices, here are some ideas and variations you might like to sample. The combinations are many, just a matter of your preference. Typically, we use herbs such as cardamom, ginger, allspice, cinnamon, cloves, peppercorn, nutmeg, vanilla beans, orange or lemon peel, and anise stars.

There is no specific recipe or ingredient amounts to this blend; make them according to your liking.

Once you mix up your desired recipe, you can add them to a nice red or white wine. Pour your wine into a stock pot and add your herb blend. Let it simmer for 30 minutes. Depending on the wine chosen, you could also zest a bit of lemon or orange peel for an extra kick. Because this is a busy time of year, we like to make this in our slow cooker before a family event; it makes the entire house smell just like the holidays. It’s a two-for-one: great drink and a house that smells divine. This will definitely set the festive tone for your family affairs. Oh, and because this is the holidays … if red wine isn’t enough for you, try adding a cup or two of brandy to your mix. Heavenly.

Mulled wine is great, but what about the kids? They will love a spiced apple cider (or juice) and can help in the making.

This can be made on the stove or slow cooker, just like your wine recipe. Use apple cider as a base and then add your herb blend to it. Let it brew all day and then enjoy. It’s fun to serve this spiced cider with a nice, long cinnamon stick the kids can use to stir it with, or maybe an orange slice, or one or two anise seeds floating on top.

Ever heard of a pomander ball? This is a perfect activity for young hands this time of year when the kids are so antsy and excited for the big day. It simply involves piercing an orange (or any citrus fruit) with whole cloves to be used as a tree ornament, a centerpiece for your holiday meals, or as an air freshener. The young ones like to add as many as they can until you can’t see any of the fruit peel, but as they get older, you can see patterns, name initials, and stars being made with the cloves. It is fun to watch their imaginations blossom as they mature. Sometimes it is hard to pierce that tough skin of the orange for the smallest of hands, so using a toothpick to pierce the skin first helps those little ones not get too frustrated. The history of pomanders is interesting as well. Herbalists and healers used to make these to ward off sickness or to bring good fortune, and they were hung at entryways of homes to make sure everyone entering was of “good energy.” So, if you are doing it for pleasure or for healing, we hope you enjoy the experience with family gathered around the dining room table.

These activities are fun and provide good family time, but let’s not forget all the amazing healing and nutritional properties of our beautiful botanicals. May your holidays be filled with laughter, love, and lots and lots of delicious herbs!

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, Madalyn Johnson (left) and call 480-694-9931 or visit SWHerb. com or Store.SWHerb.com. See ad, Kathleen Gould (right) page 32.

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(continued from page 33)

Nettle (Urtica dioica): It contains iron, magnesium, zinc, selenium and sulfur. It is considered a tonic herb and builds and restores health. Nettle and kale will help with the fatigue effect of colds and flu.

mines on a regular basis, as there are many allergy sufferers who fight their symptoms year round.

Fortunately, natural antihistamines, found in some foods and plant extracts, can be used as an alternative to prescribed and overthe-counter allergy medications. A 2018 long-term observational study, published in the Journal of International Medical Research, revealed that vitamin C, when given in large doses intravenously, acts as a natural antihistamine. Oxidative stress is a major contributor to allergies. Vitamin C combats the oxidative process with the high levels of antioxidants and its anti-inflammatory properties. Some fruits and vegetables high in vitamin C are broccoli, cauliflower, bell peppers, kiwi, squash, melons and citrus fruits.

There are other natural antihistamines that can be used as well.

Bromelain, an enzyme in the core and juice of pineapples, has been shown to work as an anti-inflammatory for the sinus cavity. Probiotics, found in yogurt, pickles, kombucha, sauerkraut and miso, are known to boost the body’s immune system, which can help fight off allergies. Quercetin, an antioxidant flavonoid, has been shown to have anti-allergic and antihistamine effects. It can be found in apples, grapes, berries, black tea, red onions and red wine.

The extracts from butterbur, Astragalus, grape seeds, stinging nettle and spirulina are effective in fighting allergy symptoms. They can be found in supplement form and can be added to most diets, especially during times when allergy sufferers are being affected most.

Many people go to great lengths to combat allergies, including receiving shots. Allergy shots contain small amounts of pollen and allergens, and are meant to help the body build up a resistance to these allergens. There’s a natural way to build up a resistance, however, without having to endure the prick of a needle—with bees.

Bees can be found in every geographic area around the country. Bees collect pollen from many of the plants and flowers that cause some of the most severe allergy symptoms. Consuming raw, unfiltered honey is a natural, tasty way to fight and desensitize against allergens. Local honey works best because the pollen being collected by bees is coming from local plants that are wreaking havoc on allergy sufferers.

Allergens are found almost everywhere and at any time of year. Inside a house where the windows remain closed during the winter months, the blooming of spring, the growth of summer, and the harvesting of fall—these all produce particulates that attack people’s bodies and cause horrible symptoms. Eating fruits and vegetables, taking plant extracts, and consuming local honey are all natural ways to treat allergies. Put those pharmaceuticals back on the shelf, enjoy the seasons, and find relief with plant medicines. They’re natural, healthy and make up a big part of Mother Nature’s medicine cabinet.

Lemon: This adds a great boost of vitamin C. Barley: This is rich in phosphorous, which supports cell regeneration and healing. It is also packed with other minerals and vitamins. Barley adds a subtle nutty flavor and thickens the broth.

The following recipe is a powerful ally in times of cold, flu and respiratory infections.

Recipe 2 Tbsp olive oil 1 medium onion, chopped 2 sticks of celery 3 large carrots (1 finely chopped, 2 sliced) 1 bay leaf 5 cloves of garlic, finely minced 1 thumb-size piece of ginger, finely minced ½ tsp turmeric 1 Tbsp fresh thyme/2 tsp dry thyme 1 Tbsp fresh parsley, roughly chopped ½ tsp black pepper 2 quarts of stock of choice ¼ cup goji berries 1 cup sliced fresh shitake or ½ cup dried shitake (additional mixed mushrooms for vegan options) 5 cups chopped kale or 1 cup dried nettle ½ cup pearl barley 1 cup cooked white beans 1-3 hot chili peppers, chopped—not deseeded 1 tsp salt 1-2 cups shredded chicken (optional) Method • Heat the oil. Add the onions, celery and finely chopped carrots.

• When they start to get golden, add remaining carrots and spices. Cook for 5 minutes on low heat.

• Add in remaining ingredients, except for beans and kale.

• Simmer medium low for approximately 20 minutes.

• Add beans, kale and chicken; simmer 10 more minutes.

• The pearl barley should be tender and cooked through; cook slightly longer if needed.

• Taste for salt. Garnish with parsley and add a squeeze of lemon.

Ayshica Andrews is a Realtor, blogger, gardening consultant, and “food is medicine enthusiast.” For more information, email her at Ayshica.Andrews@gmail.com or visit GardeningInTheDesert. com. Also follow her on social media (Facebook: Gardening in the Desert and Instagram: @SolitaryBeeGardens).

J. Garnet, MEd, is a teacher, speaker, writer and healer living in the Tucson area. Connect at 520-437-8855 or Jeffrey@JGarnet.com.

December 2019

35

Many people have found that a regular breathing practice has helped them increase energy and decrease anxiety. ~Rachael Walter

INHALING THE JOY OF LIFE

Conscious Breathwork

O

by Marlaina Donato

ur first breath is instinctual and belly-deep, but as we grow into life, everyday stress and trauma can bring us into the shallows. Mindful breathing can help guide our breath back to its original, healthy rhythm. Both the brain and organs benefit from increased oxygen, and the vagus nerve that connects the two—prompted by changes in the body’s pH levels—releases acetylcholine, a neurotransmitter responsible for lowering heart rate.

Breathwork can improve vagal tone, a major component in a wide range of conditions like depression, pain syndromes, sleep disturbances, anxiety disorders and chronic inflammation. A 2016 study by the Medical University of South Carolina published in the journal BMC Complementary and Alternative Medicine shows a lower number of proteins associated with inflammation in the saliva of participants that employed breathing exercises. A study that appeared in the journal Psychophysiology in 2015 found that 20 minutes of mindful breathing at bedtime fostered a good night’s rest for people with insomnia.

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Breathing Breaks

From traditional rebirthing techniques using circular breathing to Middendorf Breath Work for somatic awareness, there are many styles of conscious breathing.

The gentler approaches best suit everyday needs and taking a breathing break can actually provide more refreshment than one featuring coffee.

“Many people have found that a regular breathing practice has helped them increase energy and decrease anxiety. It is a powerful tool to reset the nervous system when we’re overwhelmed and stressed,” says Somatic Breath Therapy (SBT) practitioner Rachael Walter, owner of BreatheHere-Now, in Keene, New Hampshire.

Like many forms of breathwork, SBT bridges the chasm between mind and body.

“Conscious breathing can also help people access and understand their emotions,” notes Walter.

Pranayama, an ancient technique of yoga that focuses on breath control and employs alternate nostril breathing, can be performed while lying down, seated or on the yoga mat. Kundalini yoga teacher

Melissa Crowder, owner of 4 States Yoga, in Joplin, Missouri, advises students to start out slowly, three to six minutes a day, and then work up to a longer practice. “Alternate nostril breathing is a great practice for everyone. As little as six minutes of yogic breathing, as needed, can make a profound difference in decreasing pain and stress,” she says.

Belly Benefits The American Lung Association recommends a variety of exercises, including diaphragmatic (belly) breathing, for conditions like asthma and chronic obstructive pulmonary disease (COPD). Engaging the diaphragm is key in breathing to fullest capacity.

Walter explains, “An open, healthy breath is one in which we use the diaphragm to initiate the breath, followed by the belly expanding and the breath moving into the chest.”

Most of us unconsciously fall into shallow and sometimes self-conscious breathing patterns at an early age. “During my training, I read that by age 6, we pick up on cues telling us to tuck in our tummies.

This simple, bad habit begins a cascade of physiological responses. Upper chest breathing can create anxiety symptoms and poor digestion,” explains Colleen Breeckner, owner of Colleen Lila Yoga, in New York City. “Diaphragmatic breathing causes the diaphragm to become flat and wide, and in turn, presses upon the stomach and helps to churn the gastric juices. For this reason, it can aid earlier stages of digestion.”

When used in conjunction with other modalities such as cognitive behavioral therapy, diaphragmatic breathing might be beneficial for irritable bowel syndrome.

Breathing Into Feelings The depth and quality of the breath can help us to become aware of emotional states that include “holding patterns”. “Conscious breathing is a doorway into deep meditation, which can help alleviate anger and insecurities. It can also be helpful in dropping addictions,” says Crowder. “Linking pranayama with physical movement [asanas] helps to release tension and emotions that can be held in the body’s soft tissues.”

Breeckner agrees, “Developing this awareness can help us to move unpleasant

Robert Kneschke/Shutterstock.com

fit body

Robert Kneschke/Shutterstock.com

and stuck emotions through the body.”

Well-being can be just a breath away, says Walter. “When we open up our breath, we open ourselves to a fuller experience of being human. It has the capacity to bring us into the present moment to access our joy and our life’s purpose.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

Noteworthy Breathwork Styles Clarity Breathwork: Developed from the groundwork of Leonard Orr, with a focus on accessing the subconscious mind for self-awareness Holotropic Breathwork: Developed by psychiatrist Stanislav Grof, M.D., and his wife Christina and employs deep, rapid breathing to initiate an altered state of consciousness; training in the Grof method is required

Go-to Breathing Exercises From Rachael Walter: The Three-Breath Sigh Place one hand on your lower belly and the other on your chest. Breathing in through your nose, let your breath start in the belly and move up to the chest.

Then exhale through your mouth while making an audible sighing sound. Repeat two more times.

The Four-Eight Relaxing Breath Place one hand on your lower belly and the other on your chest. Using a belly breath, inhale to the count of four and exhale to the count of eight, making your exhale twice as long as your inhale to facilitate relaxation. Feel free to play with how fast or slow you count to find a comfortable breathing pace. Repeat for six to 10 times as needed.

Breath Walk This is an excellent exercise to do while at work, school or a public place to give

your nervous system a break, even when the world is crazy-busy around you. Walk at a slightly slower pace than normal and breathe in for one step; breathe out for the next step, counting three or four for each breath/step. Continue as you walk, being mindful of your breath, counting and surroundings.

For further inquiry, Melissa Crowder recommends these Kundalini yoga breaths: Shabad Kriya for promoting deep restful sleep Sitali Pranayama for lowering a fever or cooling off a hot temper Breath of Fire for improved brain circulation, stimulating digestion and weight control Right nostril breathing for afternoon slumps

Left nostril breathing to quiet mind chatter at bedtime

Integral Breath Therapy: Gentle technique for an altered state of consciousness that works with the body’s natural healing capacity Middendorf Breath Work: Named after German-born Ilse Middendorf, a gentle technique that does not include forcing the breath to promote healing Rebirthing Breathwork: Pioneering and well-known form of breathwork that was also developed by Orr with a focus on releasing unconscious energy blocks imprinted during the birth process Shamanic Breathwork: Uses specific breathing methods, chakras or energy centers, music and movement to overcome emotional blocks for deep-level healing Transformational Breath: Developed by Dr. Judith Kravitz using uninterrupted breathing, Kundalini yoga and other elements of physical and energetic healing; recommended by Dr. Christine Northrup and Dr. Deepak Chopra December 2019

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by Ronica A. O’Hara

elebrating classic holiday traditions the same way we always have—and maybe the way our parents and grandparents did—is part of the rich family heritage we pass on to our children. These family rituals are binding, grounding, memorable and much more, says Saul Levine, M.D., professor emeritus in psychiatry at the University of California, San Diego.

A survey of 50 years of family research published in the American Psychological Association’s Journal of Family Psychology found that family holiday rituals, as well as everyday routines like family dinners and bedtime stories, build stronger family relationships, enhance children’s health and academic achievement, help teenagers’ sense of personal identity and even boost marital satisfaction.

It’s also natural and perhaps inevitable that these traditions undergo changes over the years. “If people from only five or six generations ago could see our modern Christmas, they’d barely recognize it,” says Brian Earl, host of the popular Christmas Past podcast that chronicles holiday traditions. “New trends and customs become traditions in time; every generation has its opportunity to add new chapters to the narrative and continue the story.”

For Elizabeth Newcamp, Christmas festivities took an eco-turn for her military family of five when they were living for a few years in the Netherlands, where “Sinterklaas” traditionally delivers gifts in reusable burlap bags. “In an effort to reduce wrapping paper, we now use the sacks on Christmas,” says Newcamp, who blogs about family travel at DutchDutchGoose.com.

She and her husband Jeff also ask for and give experiences as gifts whenever possible; their 7-year-old son asked if he could organize a little library for their Navarre, Florida, neighborhood. Anyone that wants to send gifts to their sons is asked to find them used. “I don’t think we’ve lessened any of the fun of the holidays, but hopefully we are eliminating some of the waste,” she says.

For many years, Ginny Underwood’s family in Bluffton, South Carolina, would dress up and go to a restaurant on Christmas Eve, exchange gifts and then return home to watch a movie or play board games. Last year, they tried something new: staying home, putting on pajamas, eating cottage pie and playing handmade “Minute to Win It” games that Underwood, a professional organizer who blogs at VirginiasEasyLivingSolutions.com, created. “We had a blast; we didn’t stop

LightField Studios/Shutterstock.com

New trends and customs become traditions in time; every generation has its opportunity to add new chapters to the narrative and continue the story. ~Brian Earl laughing all night,” she says. “We saved hundreds of dollars and we had a lovely time.”

Lighting red, green and black candles while focusing on principles like unity, self-determination or purpose are key in the seven-day Kwanzaa celebrations; but, “Instead of just lighting the candle amongst friends and family and discussing, I want my family to spend that day exemplifying the principle,” says Vanessa Davis, executive director of the nonprofit African Village International, in Jacksonville, Florida. Now her children meditate, journal and practice mindfulness to learn about self-determination; volunteer or pick up trash outdoors to learn about collective work and responsibilities; and buy something at a locally-owned store and discuss future finances for cooperative economics. “I was inspired to change because Kwanzaa isn’t really a religious holiday, but it is a darn good way to reflect on the past year and goal-set for the future,” she says.

“Giving children more hands-on experiences for Hanukkah and taking the emphasis off of ‘What am I going to get?’ makes the holiday more meaningful for the kids,” concurs Pamela Morris, early childhood education director at the East Valley Jewish Community Center, in Chandler, Arizona. Each Hanukkah evening, her family of five lights a menorah and says traditional prayers while also volunteering to wrap food packages at a local Feed My Starving Children event, crafting personal menorahs at a pottery studio, going to see Phoenix ZooLights and gathering to make the traditional potato latkes or jelly donuts. “Each night is a focus on family time and welcoming friends to join us,” she says.

By observing and evolving traditions, family bonds can strengthen through time, relates Earl: “By participating in holiday rituals, children are learning about who they are. And by passing them down, parents reaffirm what’s important to them and keep the connection to the past intact.”

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

Updating Favorite Traditions ■ Instead of buying a Christmas tree or Hanukkah bush in a store lot, get one in a pot that can be replanted later.

■ Take a family holiday photo, either serious or wacky, and recreate it every year with members in the same poses and expressions.

■ Invite someone to a holiday dinner that’s not part of the family, such as an international student or newcomer in town.

■ Cook up a batch of healthy, vegan cookies with the kids and organize a neighborhood cookie swap.

■ Have a $10 or $20 gift exchange challenge in which everyone competes to come up with the most useful, creative or ecoclever use of the money.

■ String together popcorn and cranberries to make a tree garland or door decoration, and later drape it on outdoor trees to feed birds and wildlife.

■ Give kids $10 to donate to a carefully selected charity of their choice.

■ Take a favorite holiday story, parable or song and have the kids (and adults) act it out with costumes and all.

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wise words

Surgeon Mary Neal on Lessons From Heaven

by Kajsa Nickels

I

n 1999, while kayaking on the Fuy River in Chile, orthopedic surgeon Mary Neal became trapped beneath a waterfall and drowned.

She was underwater for 30 minutes before the current pulled her out.

During that time, Neal experienced what she believes to be a miraculous event in which she penetrated the veil dividing the physical and spiritual worlds. There, she was told that it was not yet her time, and of the future death of her eldest son, a prediction that was fulfilled 10 years later. The experience gave her a new perspective on the purpose of our Earthly existence and life after death.

She has since written two books on the subject: To Heaven and Back: A Doctor’s Extraordinary Account of Her Death, Heaven, Angels and Life Again; and 7 Lessons from Heaven: How Dying Taught Me to Live a Joy-Filled Life. Her life-altering experience prompted her to pay more attention to those things that are truly important: faith, family and relationships with other human beings. She lives with her family in Jackson Hole, Wyoming, where she continues to mend broken bones.

How do you think your medical background makes you uniquely qualified to speak on near-death experiences (NDE)?

I am a very concrete thinker and analyze everything. Being a doctor also gave me access to many resources that the com40

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mon person would not.

I spent many months researching scientific and medical literature to try to come up with a logical explanation of what had happened to me. I was forced to conclude that my experience fell outside of the parameters of both science and medicine. I could not find any examples to disprove what happened, especially when the predicted death of my oldest son came to pass.

What was the most profound moment of your experience?

It’s hard to pinpoint the most profound moment of the entire experience, but what impacted me most was the realization that God is real, and He is present to each and every one of us every moment of our daily lives. I realized to the depths of my soul that all God’s promises are true, not just wishful thinking or a vague hope.

How has your NDE made you a better wife, mother and medical professional?

You can’t have an NDE without having your entire life changed. When you realize that there is more to life than what you can see with your physical eyes, it changes your entire perspective on every moment of every day. The things we say and the things we do create a ripple effect that spreads beyond the boundaries of our human sight. Love is ultimately the only thing that matters, to

reflect love to the world and other people.

I was a “good person” before my NDE, but I now see differently. I see that each human being is incredibly loved, and that we are all one: We are them, and they are us.

Everything else in the world is secondary to God’s love and presence in our lives.

How is your approach to everyday life different than it was prior to your NDE?

I am able to be entirely present in every moment of my life. I can experience deep and abiding joy regardless of my circumstances. I am able to trust that grace covers my past, that there is life after death and a plan for my life. No matter what is happening, even if it is terrible, beauty will come out of it. Most people are trapped in regrets of the past and worry about the future.

With complete trust in God, I am able to fully have joy in each and every moment.

Is there a difference between joy and happiness?

Absolutely. Happiness is an emotion based on circumstances. Happiness can accompany joy, but not always. Joy is a state of being, of trusting in God, of believing that his promises are true. Joy comes from freedom—freedom from disruptive emotions like guilt, remorse, unforgiveness. Even in the devastation of my oldest son’s death, I can honestly say that I experienced a deep joy from trusting in God’s love and promises.

Why do you believe heaven is written in our hearts?

As a scientist, I firmly believe that we are created beings with physical bodies and spiritual souls. I believe that our spiritual self remembers heaven and remembers joy. Part of our journey here on Earth is to rediscover our connection with God. As adults, we often feel that we have to choose between science and spiritualism. The truth is that they coexist, answering questions in different ways.

Kajsa Nickels is a freelance author who lives in Northeastern Pennsylvania. Connect at fideleterna45@gmail.com.

December 2019

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healing ways

What’s good for muscles is good for bones. wavebreakmedia/Shutterstock.com

~Susie Hathaway

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O

by Marlaina Donato

ur bones are the Osteoporosis can be menopause and if the bone density is very low, foundation that prevented, and I’ve but we can always make supports our seen many patients some improvements in bodies and the quality of our lives. Unlike the brick reverse osteoporosis. bone health. We need to assess diet, exercise, and mortar and bedrock ~Leat Kuzniar gastrointestinal health, of a building, the human hormones, medications, skeletal system is living pH and even stress levels.” tissue that breaks down and rebuilds; this constant remodeling demands much Synergy of Vitamins more than just taking an obligatory calcium supplement. and Minerals Compromised bone health is most Walter Willett, M.D., chairman of the often associated with postmenopausal Department of Nutrition at the Harvard women, but it can also impact men and T.H. Chan School of Public Health, aryounger adults. Genetics, hormonal gues that the daily recommended 1,000changes and nutritional deficiencies can to-1,200 milligrams of calcium is based all foster bone loss. The National Oson inadequate studies, and advises half teoporosis Foundation reports that 44 that amount. million Americans have low bone density Other minerals may play an equally and 10 million suffer from osteoporosis, critical role. The body robs calcium from the facing a high risk of fracture from this bones when blood levels of this vital mineral debilitating condition. fall too low; but taking a calcium suppleFortunately, it’s never too early or ment—especially without co-nutrients—can too late to do right by our bones. “Osteoincrease fracture risk. “Calcium supplemenporosis can be prevented, and I’ve seen tation is complex; more isn’t better. Vitamin many patients reverse osteoporosis,” says D is essential for calcium absorption, and Leat Kuzniar, a Nutley, New Jersey, natuvitamin K2 is essential for getting that calcium to your bones and keeping it out ropath. “It becomes more difficult after

wavebreakmedia/Shutterstock.com

of your arteries,” Kuzniar says. Magnesium, phosphorus, zinc and potassium are also allies in calcium metabolism.

Vitamin C, too, is a key player in bone health, promoting collagen synthesis. Nutrient absorption relies on integrity of gut health, so opting for probiotics is a wise choice across the board.

Bone Up on Superfoods Optimally, the quest for stronger bones begins with a nutrientdense diet. “Plenty of fruits and vegetables, whole grains, protein and some fats create a physiology in the body to support optimal bone health. Avoiding too much sodium and animal protein also helps,” says Mary Jane Detroyer, a New York Citybased nutritionist and certified dietitian. She underscores the importance of mineral-packed kale, collards, mustard greens, bok choy and broccoli, but warns against oxalate-laden spinach and chard, which inhibit calcium absorption. “Other calciumrich foods like tofu, edamame, yogurt, kefir and cheese are also good, as well as milk substitutes fortified with calcium.”

Omega-3-rich chia seeds, walnuts and other tree nuts are heavy hitters that boost both calcium absorption and collagen production essential for bone strength.

A 2016 Brazilian study published in the European Journal of Clinical Nutrition shows that a diet with excessive sweets and caffeinated beverages negatively impacts bone mineral density in postmenopausal women with osteoporosis. Soda consumption also amps up the risk of fractures. An analysis of female subjects spanning 30 years published in The American Journal of Clinical Nutrition in 2014 reveals a 14 percent increased risk for fractures with each daily serving of soda, including diet beverages.

Get Moving High-impact activities like jumping rope and jogging build strong bones in our youth, but as we age, low-impact exercise is easier on the joints. Mayo Clinic recommendations include walking, gardening, dancing, stair-climbing and elliptical training.

Resistance also yields significant results. A 2018 Korean study published in the journal EnM reveals that exercise employing free weights, weight machines and elastic bands increases muscle and bone mass in both women and men. American College of Sports Medicine-certified personal trainer Susie Hathaway, in Fairfield, Iowa, explains why. “What’s good for muscles is good for bones. When a muscle contracts, it gives a beneficial pull on the adjacent bones, stimulating the bone-building cells to be more active.”

Hathaway highlights safety and the importance of bearing weight on the feet. “Gravity is important for bone health. Weightbearing aerobic exercise, such as brisk walking, provides a mild stimulus for your bones and helps slow down bone loss.”

Kuzniar reminds us that with the right care, our bones can carry us through life. “Once we know what factors are at play in the patient, we can address the underlying causes.”

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

December 2019

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

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 Facebook.com/AhwatukeeFarmersMarket Anthem Farmers’ Market 41703 N Gavilan Peak Pkwy Sundays Oct-May 9am-1pm Facebook.com/AnthemFarmersMarket Care 1st Farmers’ Market 328 W Western Ave, Avondale Tuesdays Jul-Oct 8am-noon ArizonaCommunityFarmersMarkets.com Carefree Farmers’ Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/CarefreeFarmersMarket Downtown Chandler Farmers’ Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10:30am Facebook.com/ChandlerFarmersMarket Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am GilbertMarket.com Goodyear Farmers’ Market 3151 N Litchfield Rd Saturdays Oct-May 8am-noon ArizonaCommunityFarmersMarkets.com

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High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425 Mesa Farmers’ Market and Flea 526 E Main St Saturdays 8am-1pm (winter hrs) 7am-noon (summer hrs) MesaFarmersMarketAndFlea.com Momma’s Organic Market Park West, 9744 W Northern Ave, Peoria Saturdays 9am-2pm MommasOrganicMarket.com Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 7am-11am ArizonaCommunityFarmersMarkets.com Phoenix Public Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 8am-noon PhxPublicMarket.com Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-6pm | Sunday 9am-4pm PowerrdFarmersMarket.com

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 UptownMarketAZ.com Verrado Community Farmers’ Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 10am-1pm Facebook.com/VerradoCommunityFarmersMarket Vincent’s Saturday Market 3930 E Camelback Rd, Phoenix Saturdays late Oct-early May 9am-1pm VincentsOnCamelback.com

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

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

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

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

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

123rf.com/lola1960 (Follow)

Local Farmers’ Markets

calendar of events

and stay in the holiday spirit! You will learn: how to enjoy the holidays with a peaceful mind; how meditation dissolves away your stress; how to stay merry when things go wrong. Free. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 928-6376232. epc@MeditationInNorthernArizona.org.

MeditationInNorthernArizona.org.

Find More Events On Our Website!

NaturalAZ.com

THURSDAY, DECEMBER 12

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

SUNDAY, DECEMBER 1 Karma: Good, Bad and Balanced – 1:302:45pm. Enhance the positive and dissolve the negative. Free. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-442-5020.

SummitLighthousePhoenix.org.

PLANS CHANGE Please call ahead to confirm date and times

TUESDAY, DECEMBER 3 Remembrance Service – 7-8pm. In this special service we will honor and remember loved ones no longer with us. Donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa.

480-892-2700. Admin@UnityOfMesa.org.

UnityOfMesa.org.

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; 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: EmpowermentPartnership.com/training-schedule.

Questions: 800-800-6463 or Info@nlp.com. To learn more about NLP, visit nlp.com.

FRIDAY, DECEMBER 6 Chant and Heart Songs Concert with Jaya Lakshmi and Ananda – 7-9pm. Join Jaya Lakshmi and Ananda for a sensational night of music, chanting and connection. They will be joined by the Arizona Saraswati Dream Band, which includes Candace Park on viola, Prem Vidu on percussion, Geo on percussion, and Carlos Santo on bass. JayaLakshmiAndAnanda. com. $25/advance; $35/door. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste C-130, Scottsdale. 480-699-9600. Info@ AnahataYogaAZ.com. AnahataYogaAZ.com.

SATURDAY, DECEMBER 7 Keep the Peace – 9:30am-12:45pm. The holiday season can be a joyful time with friends and family, but it can also bring a lot of stress and anxiety.

Kadam Michelle will share methods for keeping a peaceful mind through simple and effective meditation techniques. $20. International

Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 928-6376232. epc@MeditationInNorthernArizona.org.

MeditationInNorthernArizona.org.

Reiki I & II w/Shamanic Ceremony – 10am5pm. Dec 7 & 8. Certificate of completion. This class includes a healing guide and sacred symbols.

You will create a strong link to the energy and practice of Usui reiki. More information and link to register at ReikiRod.com. $175. And Breathe, 301 E Bethany Home Rd, Ste C-191, Phoenix.

480-431-6680. vklasley@gmail.com.

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. Mel@MelanieAlbert. com. Tickets: ExperienceNutrition.com.

TUESDAY, DECEMBER 10 Free Class at Hypnotherapy Academy – 7pm.

The class will be facilitated by Tim Simmerman Sierra, lead instructor at the academy, who will be sharing three secrets to creative positive life changes by showing attendees how their subconscious mind works. Call 505-767-8030 to register and reserve your seat for this special free class. Hypnotherapy Academy, 2132 Osuna Rd, NE, Ste B, Albuquerque.

WEDNESDAY, DECEMBER 11 Blessed Not Stressed – 6:30-8pm. Free public talk with Gen-la Kelsang Jampa. This year learn ways to keep stress and other negative minds away

Full Moon Meditation with Sevak Singh – 7-8:30pm. The Monthly Full Moon Meditation incorporates some light kundalini yoga, meditation, plus deep relaxation and healing to the sound of the gong. Join us for this celebration of elevation and relaxation. Eating light is recommended prior to meditation. Celebrate, relate, elevate! $25/advance; $30/door. Anahata Yoga Sound and Energy Healing, 14148 N 100th St, Ste. C-130, Scottsdale. 480-699-9600. Info@ AnahataYogaAZ.com. AnahataYogaAZ.com.

FRIDAY, DECEMBER 13 Sacred Feminine: A Conscious Women’s Circle – 7-9pm. This group is a sacred gathering of the feminine within our community, joining together to form a sacred circle, which represents a strong and safe place for sharing. This is a confidential space where we are free to express ourselves and know that we are not alone. These groups are two hours in length and may include yoga, breathwork and meditation. $15. Anahata Yoga, 14148 N 100th St, Ste C-130, Scottsdale.

480-699-9600. Info@AnahataYogaAZ.com.

AnahataYogaAZ.com.

SATURDAY, DECEMBER 14 Winter Faire – 10am-3pm. Celebrate over 20 years of magic sure to enchant children and adults alike! Roam the beautiful grounds of Desert Marigold among knights, jesters and fairies. Enjoy holiday shopping, craft-making, entertainment, food, games, puppet shows, silk dyeing, boat rides, archery and more. Free. Desert Marigold School, 6210 S 28th St, Phoenix. WinterFaire@ DesertMarigold.org. Info: DesertMarigold.org/ community/festivals/winter-faire.

Rumi’s Wedding Day – 7-9:30pm. With Three Trees, Gabrielle Young and Eric Zang. This is an amazing annual global event that has played to a full house in Sedona for well over a decade and is now being offered in Scottsdale on this special evening for a night of music, poetry and celebration. Join us as we celebrate Rumi, 13th century Sufi master, poet and mystic guide, who lived and taught in Konya, Turkey.

Chairs will be available, but please bring a BackJack, pop-up chair, bolster or blanket to be comfortably seated if you have one. Register online: AnahataYogaAZ.com. $40/online; $45/door. Anahata Yoga, 14148 N 100th St, Ste C-130, Scottsdale. 480-699-9600. Info@ AnahataYogaAZ.com. AnahataYogaAZ.com.

SUNDAY, DECEMBER 15 Increase Effectiveness of Your Prayers – 1:302:45pm. Free. In person or via Zoom. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115.

480-442-5020. SummitLighthousePhoenix.org.

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TUESDAY, DECEMBER 24 Christmas Eve Candle-Lighting Services – Three service times: 4pm, 6pm & 8pm. Please join us. Unity of Phoenix Spiritual Center, 16th St & Greenway (NW corner). 602-978-3200.

UnityPhx.org.

Christmas Eve Candlelight Services – Three service times: 4pm & 7pm on Christmas Eve; Traveler’s Service at 7pm on Dec 18. 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. Admin@ UnityOfMesa.org. UnityOfMesa.org.

FRIDAY, DECEMBER 27 2020 Planetary & Personalized Numerology Forecast – 6-8:30pm. With Sangeet Kaur Khalsa. Discover how to enjoy your best new year! This is a special year-end class that Sangeet delivers each new year for everyone to learn what gifts and challenges the new annual cycle holds for the planet and for themselves. No knowledge of numerology is necessary! Save your spot and register online today! $39. Anahata Yoga, 14148 N 100th St, Ste C-130, Scottsdale. 480-699-9600. Info@ AnahataYogaAZ.com. AnahataYogaAZ.com.

SUNDAY, DECEMBER 29 Burning Bowl Service – Services at 9am and 10:45am. Join Unity of Mesa for this beautiful holiday tradition to release what no longer serves you in preparation to receive the blessings of the new year. Donation. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Admin@UnityOfMesa.org. UnityOfMesa.org.

plan ahead FRIDAY, JANUARY 3 Mountain Retreat – Gateways to Great Bliss – Jan 3-Feb 13. We all want to improve our concentration. Enjoy profound meditations during this six-week retreat with Kadam Morten. You are welcome to attend any and all of this retreat. Each week is a different topic of meditation. Sessions are guided. Teachings are always practical and easy to apply to everyday life. International Kadampa Retreat Center Grand Canyon, 6701 E Mountain Ranch Rd, Williams. 928-6376232. epc@MeditationInNorthernArizona.org.

MeditationInNorthernArizona.org.

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 rsvp@swiha.edu or visit swiha.edu.

SATURDAY, JANUARY 4 Get Fired Up: Business Conference & Firewalk – 10am-10pm. Join viral internet sensation Gina Hatzis, “The Too Much Woman,” for an

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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 480-994-9244, email rsvp@swiha.edu or visit swiha.edu.

SUNDAY, JANUARY 5 The Teachings of the Ascended Masters – 1:30pm. Reincarnation: Why we reincarnate.

Free. Attend in person or via Zoom.us/ j803111520. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-442-5020.

SummitLighthousePhoenix.org.

SUNDAY, JANUARY 19 The Teachings of the Ascended Masters – 1:30pm. How Saint Germain can help you. Free. Attend in person or via Zoom. us/j803111520. The Summit Lighthouse of Phoenix, 4105 N 20th St, Ste 115. 480-442-5020.

SummitLighthousePhoenix.org.

FRIDAY, JANUARY 24 Chinese New Year Talk – 2020 Year of the Metal Rat – 5-6:30pm. Every year the energy changes and it will affect your home and your life. Join us for this 7th annual talk and you’ll get a preview to what the 2020 Year of the Metal Rat has in store for you, so you can plan ahead and navigate the year with success! Preregister. Space is limited.

FengShuiByJen.com/product/2020-chinese-newyear-talk. $20/person or $34/2 people. Feng Shui

by Jen, 6207 N Cattletrack Rd, Ste 7, Scottsdale.

FengShuiByJen@gmail.com.

SATURDAY, JANUARY 25 Chinese New Year Talk – 2020 Year of Metal Rat – 11am-12:30pm. Jan 25 & 26. Every year the energy changes and it will affect your home and your life. Join us for this 7th annual talk and you’ll get a preview to what the 2020 Year of the Metal Rat has in store for you, so you can plan ahead and navigate the year with success! Preregister. Space is limited. FengShuiByJen.com/product/2020chinese-new-year-talk. $20/person or $34/2 people. Feng Shui by Jen, 6207 N Cattletrack Rd, Ste 7, Scottsdale. FengShuiByJen@gmail.com.

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. New location: Sheraton Crescent, 2620 W Dunlap Ave, Phoenix. 480-296-1928.

Info@EmbracingYourJourneyExpo.com.

EmbracingYourJourneyExpo.com.

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. SWHerb.com.

FRIDAY, FEBRUARY 7 Sedona Plant-Based Cooking Retreat with Cookbook Author Melanie Albert – 4pm/Feb 7 to 12pm/Feb 10. 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 in a beautiful Sedona eco-kitchen. Enjoy special Sedona ceremonial experiences: blessings, feng shui readings, kiva ceremony. Enjoy hiking and yoga in the Sedona vortex energy. Enjoy selfcare with massage and relaxing in our beautiful eco-retreat house in Sedona. Great for group of friends and moms and daughters. Contact for price. Info: 602-615-2486, Mel@MelanieAlbert. com, ExperienceNutrition.com/sedona-retreats.

FRIDAY, MAY 1 Arizona Adventure YTT – YTT 200 May 1-24.

YTT 300 June, Aug & Oct. USA’s first adventure YTT immersed in nature and registered with Yoga Alliance. Heaven on Earth Retreat, Prescott. 928308-2146. Admin@HeavenOnEarthRetreat.com.

SATURDAY, MAY 2 Advanced Formulation – May 2 & 3. Once a year. SW Herb Shop and Gathering Place, 148 N Center St, Mesa. RSVP soon: 480-694-9931.

SWHerb.com.

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 NaturalAZ.com.

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.

Tracy@NaturalAZ.com.

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 ScottsdaleBelieve.com/ 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.

NaturalAZ.com/Classifieds-Payment-Page.

ongoing events

sunday 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.

Admin@UnityOfMesa.org. UnityOfMesa.org.

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. UnityPhx.org.

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. SummitLighthousePhoenix.org.

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. 630-202-7757. epc@MeditationInNorthernArizona.org. MeditationInNorthernArizona.org/sunday-morning-class.

The Sacred Adventure – 1:30-2:45pm. 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. SummitLighthousePhoenix.org.

monday Tai Chi Easy – 10-11am. With Pamela Halprin.

Newcomers of all ages and sizes welcome. Improve flexibility, balance and breathing in this series of gentle movements done standing or seated at your own ability. Comfortable clothes. Drop-in class.

Suggested donation $10-$15. Unity of Mesa, 2700 E Southern Ave, Sanctuary, Mesa. 480-892-2700.

Admin@UnityOfMesa.org. UnityOfMesa.org.

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. AlluraWatercolor@cox.net.

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. 928-637-6232. epc@ MeditationInNorthernArizona.org. MeditationInNorthernArizona.org/prescott.

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

Admin@UnityOfMesa.org. UnityOfMesa.org.

Do you have what it takes to be a

Natural Awakenings publisher?

wednesday 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. AlluraWatercolor@cox.net.

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. UnityPhx.org.

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.

Admin@UnityOfMesa.org. UnityOfMesa.org.

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 10am4pm. 602-292-6133. cbdNutritional.com.

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. epc@MeditationInNorthernArizona.org.

MeditationInNorthernArizona.org/sedona.

saturday 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.

SongWithinYou@gmail.com. Song-Within.com.

3Are you passionate q about healthy living?

3Do you enjoy inq spiring others to make choices that benefit themselves & the world around them?

3Consider becoming a q Natural Awakenings publisher.

The San Diego edition of Natural Awakenings is for sale. This is a meaningful home-based business opportunity. No previous publishing experience is required.

Extensive training & ongoing support is provided.

Learn more today!

760.436.2343

publisher@na-sd.com

December 2019

47

community resource guide

COACHING

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 PhoenixAds@NaturalAZ.com or visit NaturalAZ.com and download our media kit.

ALTERNATIVE MEDICINE CBD STORE AZ

Open Mon-Sat 10-4 3314 N 3rd St, Phoenix 602-292-6133 • cbdNutritional.com 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 34.

NATURAL PAIN TREATMENT AND WELLNESS

SW HERB SHOP & GATHERING PLACE

148 N Center St, Mesa 480-694-9931 • SWHerb.com Store.SWHerb.com 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 32.

ART CLASSES WATERCOLOR ART CLASSES

Allura Westly 3611 E Sunnyside Dr, Phoenix AlluraWatercolor@cox.net 602-469-0524 • AlluraWaterColor.com

MacKenzie Kalt, Owner 8282 W Cactus Rd, Bldg E, Ste 144, Peoria 623-866-3023 • NatPainTreat.com 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 EastValleyDetox.com

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 19.

SALT CHALET ARIZONA

Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 SaltChaletArizona.com ArizonaLeechTherapy.com 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 41.

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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.

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAz.com 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 42.

PURMAID

844-PUR-MAID PurMaid.com An eco-friendly home and office cleaning company and offers natural cleaning products. See ad, page 20.

WHITE STAR

Internationally Acclaimed Psychic Medicine Woman 617-697-8924 (Scottsdale) DivineLightMinistries.com 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 22.

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

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, page 4.

MY DENTIST

Dr. Michael Margolis and Dr. Stephen Kovar 2045 S Vineyard Rd, Ste 153, Mesa 480-833-2232 • MyDentistAZ.com 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.

NATURAL DENTAL PARTNERS

Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • MyNaturalDentist.com 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.

PURE SMILES

Jason A. Jones, DMD 7231 E Princess Blvd, Ste 207, Scottsdale 480-585-1612 • PureSmilesAz.com 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.

DOCTORS ANDREA PURCELL, NMD

3008 E Jeanette Ct, Phoenix 800-318-8582 • DrAndreaPurcell.com 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.

HEALTHY LIFESTYLES ISSUE

JANUARY

Age-Defying Habits plus: Healthy Immune System

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

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 28.

Readers are Seeking These Providers & Services:

Energy Healing • Fitness/Health Clubs • Integrative Physicians Life Coaching • Personal Development Tools • Wellness Trainers Meditation Instruction • Spiritual Healing • Yoga Classes Natural/Organic Foods ... and this is just a partial list!

ENERGY HEALING KIM CARTER, MA, HTCP

2045 S Vineyard Ave, Ste 139, Mesa 480-773-6599 KCarter444@gmail.com 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.

PLANT-BASED NUTRITION ISSUE

FEBRUARY

MARCH

Cardiovascular Health

Thriving on a Plant-Based Diet

plus: Regenerative Medicine

plus: CBD

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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

PhoenixAds@NaturalAZ.com December 2019

49

HOLISTIC HEALTH ANAHATA YOGA, SOUND AND ENERGY HEALING

A Community of Conscious Connection 14148 N 100th St, Ste C-130, Scottsdale 480-699-9600 • AnahataYogaAZ.com Crystal singing bowl sales, meditations, sound immersions, gong, yoga, special events, workshops and trainings. See our schedule for more info! See ad, pages 19 and 37.

SALONS A LOR A ORGANIC STUDIO

7329 E Stetson Dr, Ste 11, Scottsdale 917-202-3289 • AloraOrganic.com 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 22.

SCHOOLS PEST CONTROL ARIZONA ORGANIC PEST & TERMITE CONTROL

Organic Pest Control 602-923-1457 • ArizonaOrganic.com

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 39.

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com With a gentle healing touch, Andrea provides earth medicine and energy healing, animal communication, and intuitive counsel for pets and their people.

SOUTHWEST INSTITUTE OF HEALING ARTS

1538 E Southern Ave, Tempe 480-994-9244 Info@swiha.edu • swiha.edu Nationally accredited college offers holistic health and wellness degrees, diplomas, certificates of excellence, continuing education and personal development, oncampus and online. Financial aid available. See ad, outside back cover.

SPIRITUAL CENTERS INTERNATIONAL KADAMPA RETREAT CENTER

6701 E Mountain Ranch Rd, Williams 928-637-6232 MeditationInNorthernArizona.org 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.

THE SUMMIT LIGHTHOUSE® OF PHOENIX

4105 N 20th St, Ste 115, Phoenix 480-442-5020 SummitLighthousePhoenix@gmail.com SummitLighthousePhoenix.org Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, page 40.

UNITY OF MESA

2700 E Southern Ave, Mesa 480-892-2700 • UnityOfMesa.org 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 20.

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

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 20.

RETREATS/WORKSHOPS EXPERIENCE NUTRITION GROUP LLC

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.

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123rf.com/Anton Foltin (Follow)

Melanie A. Albert Phoenix • 602-615-2486 ExperienceNutrition.com Facebook.com/NewViewHealthyEating

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 NATA15.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu

S

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