H E A L T H Y
L I V I N G
H E A L T H Y
P L A N E T
feel good • live simply • laugh more
ECOTurning YARDS Lawns into Native Landscapes
365 Days of Gratitude
10 Year Old Author Muskan Virk Shows Us How
April 2017 | Seattle Edition | SeattleAwakenings.com
elcome to the April issue of Seattle Natural Awakenings magazine! Spring has finally arrived and cleaning out my closets is on my mind. In the last five years, I have felt an urgency to let go of stuff–knick knacks, memorabilia, household items I no longer use. I didn’t know how much I held on to until I moved for the third time and unpacked what I thought was a manageable amount of these items, but what I thought was less turned out to be a whole lot more! I know how important it is to lighten your load and to be in touch with what really matters: not the stuff you see, but the stuff you can feel. As I picked up objects while unpacking, I asked myself how each object felt. I kept some of the mementos because they made my heart open and lifted my spirits. You know, the stuff your kids made for your birthday, like a ceramic purple frog, the handmade frame with our family picture in it, or my favorite hotplate holder my son made with a shark dripping blood from its teeth that reads, “My Mom – Love Mikey.” Many of the other things I went through made me sad and I felt my energy drop, but it was hard to get rid of some of the items all the same. Some of these belongings represented relationships whith people I no longer see – in some cases, we both grew and moved on. I sorted the collection into the boxes: one for trash, one to keep and the other to pass onto someone else. When I had the items categorized and distributed them to the appropriate places, I felt free, as if a weight had lifted off my shoulders. Years ago, I had a sign in my office that read “simplify.” A young man who was a client of mine said, “the sign says ‘simplify,’ but you have so much stuff!” That statement got my attention. I really thought I had already arrived at simplicity, but I realized then I still had a long way to go. We will always have extra baggage because life is a journey, and if we are living our life to its fullest, we will run into plenty of things to hang on to. However, living consciously tells us when to let them go. This spring, I invite you to lighten your load.
Spring is about new beginnings. Let’s get this party started!
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13 t raveladventure 14 communityspotlight
13 DAY TRIP: LA CONNER
Just Outside of Seattle, Small Town Offers Gem of a Getaway
14 365 DAYS OF GRATITUDE
26 consciouseating 29 calendar 30 resourceguide
Ten Year Old Author Shows How by Ann Dorn
18 ECO YARDS
Turning Lawns into Native Landscapes by Lisa Kivirist and John D. Ivanko
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16 ecotip 23 naturalpet
Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
Races Beckon Beginners
21 MEDICAL MASSAGE Targeted Therapy for Specific Ills
by MaryRose Denton
23 ENZYME THERAPY FOR PETS
A Key to Good Health
by Shawn Messonnier
23 26 EGGS-PERT ADVICE How to Buy Good Eggs from Happy Hens by Judith Fertig
Kanjin Yoga Celebrates Anniversary in Hillman City Neighborhood Studio
Green Home Tour Takes Place April 29-30
eattle yoga studio Kanjin Yoga is celebrating one year in their studio in Hillman City. The studio, whose name means “observation of the mind,”serves the community by keeping prices low, and offering a variety of yoga classes, workshops and other related special events, according to founder Dee Williams. “At Kanjin Yoga it does not matter your size, shape, gender or beliefs or fitness level,” Williams explains. “You can’t get this wrong. All are welcome. We teach introduction to yoga, gentle, restorative and vinyasa flow for people of all ages–if you are new to yoga or experienced give us a try,” Williams continues. “You will leave our classes feeling refreshed.” Kanjin Yoga offers yoga for individuals, businesses and organizations. “We believe yoga is more that just physical,” Williams says. “It also has many more benefits for mind-body wellness.
Kanjin Yoga is located at 5701 Rainier Ave S., Suite B, Seattle. For more information: KanjinYoga.com or 207-722-2665.
For more information: NWGreenHomeTour. org.
he 2017 Northwest Green Home Tour will take place Saturday, April 29 and Sunday, April 30. “Building on last year’s success, the tour will again be two days so that you can see more homes all around the region,” says one of the tour organizers, Jenny Heins. The Northwest Green Home Tour is a free annual public event, produced by the Northwest EcoBuilding Guild, that showcases local, sustainable and green new homes, remodels, and energy retrofits in the greater Seattle area. Tickets are free or a $5 suggested donation, and can be found at Eventbrite.com or at participating homes on the day of the tour.
City Sweats to Open Wallingford Location
ity Sweats, a modern day sweat lodge on the shores of Madison Park, will be opening their second location in late April in Seattle’s Wallingford neighborhood. The second location will offer private infrared sauna therapy, lymphatic drainage treatments, holistic facials and massage, as well as alkaline water therapy and ultrasonic cavitation, a treatment to reduce fat cells. City Sweats owners are planning a grand opening event, date to be announced, that will offer clients the opportunity to tour the new Wallingford location, snag some detox swag from the beauty bar and enjoy a complimentary sweat service for new subscribers to their email list. City Sweats is expected to open in late April and will be located at 4222 Stone Ave. N, Seattle. For more information: CitySweatsSeattle.com or @citysweats on Instagram.
New Hypnotherapy Practice in Seattle
uantum Healing Hypnosis Technique (QHHT) practitioner Tina Worthey has recently announced the opening of her business in the Seattle area, Open Heart Open Mind Hypnotherapy. “Sometimes the very best person to get advice from is yourself,” Worthey explains. “Using QHHT, I facilitate others in unlocking their own healing and tune in to their own potential. QHHT grants us access to our higher self, to get insights and answers to life questions.” Worthey has a home office in the Greenwood/Greenlake neighborhood, and also makes house calls. Sessions last 3-6 hours and are $285 per session. For more information: 206-854-8343 or OpenHeartOpenMindTherapy.com
Medical Heroes Appreciation 5k Run and Walk to Take Place April 29
he Medical Heroes Appreciation 5K Run and Walk will take place April 29 at Magnuson Park in Seattle. The event celebrates the study volunteers who give the gift of participation in clinical research, according to organizers. All proceeds will provide education and outreach about clinical research participation to patients and their families in minority and under-served communities. Medical heroes are the individuals who help advance public health and medical knowledge by taking part in clinical research trials. Proceeds from this event will provide education and outreach to patients and their families. A banner ad linking to registration for the event can be found online at SeattleAwakenings.com. For more information: CISCRP.org.
Reader Discount for Camp Souldust, to Take Place April 21-24
amp Souldust, described as “a magical summer camp for grown-ups,” by founder Rachel Ford, will be held April 2124 in Longbranch, Wash. “The camp combines classic camp play with soul-opening workshops,” Ford explains. “It will feature camp favorites such as archery, hiking and cabin counselors and combine them with introductory soul work experiences such as meditation, art based on dreams, chakra energy work, and yoga for anxiety,” she continues, noting that Camp Souldust is all about relationships. “This is about connecting with others, with nature, and most importantly, reconnecting to yourself,” Ford says. “Attendees of Camp Souldust will find space to rediscover themselves, become part of a soul tribe of heart-centered like-minded seekers and enjoy an atmosphere of play and acceptance in a beautiful natural setting.” For Seattle Natural Awakenings readers, Camp Souldust is offering a 10 percent discount off any available price tier, using code AWAKEN17. Camp Colman is located at 20016 Bay Road Kp S., Longbranch. $625/700. For more information: (888) 963-9425 or CampSouldust.com.
Free Exhibit Raises Awareness for Infertility in April
Get a great night’s sleep and help save the planet. To celebrate Earth Day, 10% of every purchase made on April 21 and 22 will be donated to the Sierra Club.
he ART of Infertility, an international art and oral history project and traveling exhibit based in Michigan, will display SEA-ART-HEAL, a month-long exhibit at the Art/ Not Terminal (A/NT) Gallery in April. The free exhibit will feature artwork, portraits, and stories portraying experiences of infertility. The exhibit will premiere on April 1 with an opening reception from 6:00–9:00 pm. A film screening and Q&A session of the family-building movie, One More Shot, will also be held opening weekend at SIFF Film Center on April 2nd at 1:00 pm, with filmmaker Q&A to follow. Created by Bainbridge Island native Noah Moskin and his wife, Maya Grobel Moskin, One More Shot follows the struggles they encountered when trying to have a baby. The Moskins explain, “Though we are both in our early 30’s and in good health, we have had to begin a quest to build our family through alternative means and medical intervention as we try to find our own personal answer to the age-old question ‘Where do babies come from?’ We expose the relational impact infertility has on a couple and a family in a raw and honest way.” An art workshop at A/NT Gallery will conclude the month-long exhibit. The public is invited to attend all events, and the exhibit coincides with National Infertility Awareness Week, a movement that began in 1989. This year, National Infertility Awareness Week (NIAW) runs April 23 through April 29. Organizers seek to raise awareness about the disease of infertility and encourage the public to understand their reproductive health: in Washington State, nearly 150,000 people are living with infertility. “We are thrilled that Seattle will host The ART of Infertility exhibit this April, culminating in NIAW,” says Annie Kuo, a Seattle-based volunteer with RESOLVE: The National Infertility Association. “This event blends art and story to create an emotionally-compelling exhibit sharing the multiple challenges – medical and cultural – individuals must navigate on their infertility journey.”
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SEA-ART-HEAL’s opening reception takes place April 1 from 6–9 p.m. at Art/Not Terminal (A/NT) Gallery, 305 Harrison St. at Seattle Center International Pavilion next to Key Arena. Free. For more information: ArtOfInfertility.org. natural awakenings
Orloff to Visit Seattle as Part of New Book Tour
oinciding with the release on April 4 of her new book, The Empath’s Survival Guide, Dr. Judith Orloff will sign copies and speak about its “life strategies for sensitive people” from 7:30-9 p.m. on April 21 at East West Bookshop, in Seattle. An assistant clinical professor of psychiatry at the University of California-Los Angeles, she has helped patients for more than 20 years. Orloff synthesizes traditional medicine with cutting-edge knowledge of intuition, energy and spirituality to achieve physical and emotional healing. She passionately asserts that we have the power to transform negative emotions and achieve inner peace. Her bestselling books, The Power of Surrender, Emotional Freedom, Second Sight, Positive Energy and Guide to Intuitive Healing, offer readers practical strategies to help them overcome frustration, stress and worry. Caroline Myss, author of Anatomy of the Spirit, attests that The Empath’s Survival Guide is “a perfect guide book. Now people will know how to cope with being highly sensitive and empathic in their everyday lives without developing exhaustion or compassion fatigue or burning out.” Book cost: $15.37. Location: East West Bookshop, 6407 12th Ave. NE, Seattle. For more information or to purchase the book, visit DrJudithOrloff.com or SoundsTrue.com.
21 Acres Hosts Earth Day Event Woodinville nonprofit and education center 21 Acres will host an event titled Bee Sweet to the Earth on April 22. The free event celebrates the milestone of five years as an education center and shows gratitude to the community on Earth Day, according to organizer and operations director Kurt Sahl. “Visitors can expect family friendly education and learning opportunities about growing, eating and living sustainably,” Sahl says. He notes visitors will be able to learn about worm condors, how to plant a pollinator garden, fungi, butterflies, and more. They will also be able to tour 21 Acres’ sustainable buildings and campus. In addition, kids will have the opportunity to make a seed ball, craft woodland necklaces and go on a scavenger hunt. There will be cooking demos, tastings and samplings from the 21 Acres kitchen, plus artisan vendors selling food onsite. The Latona Family Band will provide live music. The Bee Sweet to the Earth event takes place Saturday, April 22 from 10 a.m. to 4 p.m. at 21 Acres, 13701 NE 171st St., Woodinville. Free. For more information: 21Acres.org.
Barefoot Running Improves Technique
arefoot running has become a popular activity for athletes, and with the right training, can be a helpful tool for many runners. A recent study from the University of Jaén, in Spain, confirms the benefits of barefoot running. Researchers set out to determine what types of changes a 12-week program of barefoot running would produce in foot strike patterns, inversion, eversion and foot rotation. Thirty-nine recreational athletes with no experience in barefoot running participated. Twenty formed the experimental group, with 19 serving as a control group. Researchers determined each runner’s low, high and comfortable running speed and conducted pre- and post-running tests using cameras to document foot strike patterns. The experimental group’s training consisted of a progressive increase in the duration and frequency of barefoot running, while those in the control group performed the same progressive running program with their shoes on. The experimental group showed significant changes in foot strike pattern, with a tendency toward a mid-foot strike at all speeds. They also displayed changes in foot rotation and inversion toward a more centered strike at the lower speed, supporting the notion that progressive barefoot training can help athletes trying to change their foot pattern to a mid- or front-foot strike.
Drinking More Water Improves Food Intake
uopeng An, Ph.D., a kinesiology and community health professor at the University of Illinois at Champaign-Urbana, studied the hydration and dietary habits of more than 18,300 American adults and found that drinking more water each day can impact the overall calories and nutritional value of food consumed. Reviewing data from four parts of the National Center for Health Statistics’ National Health and Nutrition Examination Survey, in which participants were asked to recall their food and drink intake during two non-consecutive days, An determined the percentage of plain water drunk by each person. He found an association between a 1 percent increase in the subjects’ daily intake of plain water and an 8.6-calorie reduction in food intake. An also discovered a slight reduction in foods high in fat, sugar, sodium and cholesterol with the change. Participants that increased their plain water consumption by one to three cups reduced their calorie intake by 68 to 205 calories per day. The same increase in water correlated with a daily reduction in sodium intake by 78 to 235 milligrams, five to 18 grams less sugar and seven to 21 milligrams less cholesterol.
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Chelation Cuts Risk of Cardiovascular Disease Shidlovski/Shutterstock.com
esearchers from the Mount Sinai Medical Center, in Miami Beach, concluded in a 2016 review of research that chelation therapy using agents such as ethylenediaminetetraacetic acid (EDTA) can significantly reduce risk of cardiovascular events. The review highlighted research showing that heavy metals such as cadmium have been linked with increased cardiovascular disease risk, and chelation therapy has been shown to effectively remove heavy metals from the body. Of particular interest was a study that specifically tested the effectiveness of chelation therapy on reducing cardiovascular events. The randomized, double-blind study involved 1,708 patients ages 50 and up that had experienced a heart attack at least six weeks prior. Half were given 40 infusions of a 500 milliliter chelation solution with EDTA. The other half received a placebo. Researchers measured deaths, heart attacks and strokes, along with other heart conditions and subsequent hospitalization for an average period of 55 months. They found that the chelation therapy reduced heart attacks and strokes by 23 percent and reduced hospitalization for heart attacks by 28 percent.
2016 review from Australia’s Murdoch University, in Perth, confirms the cognitive benefits of consuming plants in the Salvia genus, particularly sage. Cognition includes processes associated with attention, memory, judgment, evaluation, reasoning, problem solving and decision making. Researchers discussed the theory that an accumulation of amyloid-ß peptide (Aß) in the body is responsible for some cognitive dysfunction in Alzheimer’s patients. Studies have shown that sage can protect mice against Aß-induced neurotoxicity, thus helping to preserve cognition. The researchers also highlighted acetylcholine (ACh), a neurotransmitter believed to play an important role in attention, learning, memory and motivation. ACh enzyme inhibitors help prevent alterations in ACh, preserving these functions. In vitro and animal studies show that some species of salvia are effective ACh enzyme inhibitors. In addition, animal studies have shown that sage extracts can reduce depression and anxiety. Both of these conditions can contribute to a decrease in cognitive function. Further research is needed to determine the extent of the effect and dosage.
Sedentary Kids Lag in Reading Skills
study from the University of Eastern Finland, in Kuopio, has found that less active boys perform worse in reading and arithmetic classes than their more active counterparts. Researchers studied 89 boys and 69 girls ages 6 to 8 and measured their sedentary time and moderate to vigorous physical activity (MVPA) time using a heart rate monitor, movement sensors and body fat percentages. The subjects’ arithmetic and reading skills were calculated using standardized test scores. Comparing the data, the researchers found that higher levels of MVPA were associated with higher reading fluency in grade one and that lower reading levels were associated with more sedentary time in grades one through three. A significantly stronger correlation was discovered when male subjects were the focus. Sedentary boys that spent less time engaged in MVPA displayed consistently poorer scores in both reading fluency and comprehension than their peers. For girls, more sedentary time was associated with better arithmetic scores.
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Are EMFs in Your Home Making You Sick?
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The Pacific island nation of Kiribati has established the world’s second-largest (1.3 million-square-mile) shark sanctuary, which bans commercial fishing throughout, and has also expanded the Micronesia Regional Shark Sanctuary. The possession, trade and sale of sharks and shark products are also prohibited in these areas as is the use of fishing gear such as wire leaders for targeting sharks. Worldwide, about 100 million sharks are killed each year in commercial fisheries. Nearly 30 percent of all known shark species assessed by scientists are now threatened with extinction. Sharks are particularly vulnerable to overfishing because they mature and reproduce slowly. Many Pacific island nations have established shark sanctuaries, recognizing the valuable ecosystem and economic roles that healthy populations provide. The Convention on International Trade in Endangered Species of Wild Fauna and Flora recently added 13 shark and mobula ray species to its list, a step toward ensuring sustainable and legal trade of these species.
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Traffic Pollution Chokes Big Cities Worldwide When air pollution blanketed Paris for three days, authorities called it the worst bout in 10 years and made public transit free. For the fourth time in 20 years, the city instituted a system based on alternating odd and even license plate numbers to keep certain vehicles off city streets, effectively cutting daily traffic in half; it’s the first time the ban’s been maintained for consecutive days. “Cars are poisoning the air,” says Paris city hall transport official Herve Levife. “We need to take preventive measures.” Three other cities—Athens, Madrid and Mexico City—will ban diesel engines by 2025 as part of a similar effort. Beijing, China’s capital city, has such dirty skies from cars and coal that protective masks are commonplace despite emissions restrictions and power plant closures, partly due to pollutants from neighboring regions. Paris leads the world in monthly car-free days, but several large metro cities participate in an international car-free day each September 22, including Washington, D.C., Seattle and Long Island, New York.
Ocean Sanctuaries Expand in Pacific
Try to leave the
Earth a better place than when you arrived. ~Sidney Sheldon
Source: EcoWatch.com natural awakenings
Place: Center for Wooden Boats
he Center for Wooden Boats at Cama Beach State Park is set in a spectacular, 433-acre waterfront location against a forested backdrop. It is connected by a mile-long trail to Camano Island State Park, a 134-acre camping park. Both parks are open for day use or overnight stays year round. Admission to The Center for Wooden Boats is always free. Some programs, such as boat rentals, have associated fees, and others have suggested donations. Walking the beach, exploring the boats and browsing the exhibits is always free of charge.
Tune in Every Friday from 8–9 am on KKNW 1150 AM!
Lift Your Spirits with Dena Marie – 8-9am. Discover fascinating people, inspiring activities and places that will lift one’s spirits in this radio show. Tune in to 1150 AM KKNW Alternative Talk Radio every Friday at 8am. 425-350-5448. To listen to archived shows, go to 1150KKNW.com.
Person: Jeanne Russell, Dolphin Touch Wellness Center
Spring Social, 3-7 p.m. on April 22. Mother’s Day Weekend Free Saturday Sail,10 am-4 p.m. on May 13. Free. Youth Fishing Derby, 10 a.m.-1 p.m. on June 10. Free. For more information: CWB.org
Activity: Whale Watching Puget Sound Express
eanne Russell is the owner of Dolphin Touch Healing Center, located in Kauai on the island of Hawaii. A Reiki master and intuitive healer, Russell caters to visitor’s personal preferences at Dolphin Touch, where retreat goers typically stay during their time in Kauai. Visitors can receive daily healing sessions, such as crystal bowl and tuning fork sound therapy sessions, massage, acupuncture and more. Russell also offer fun and interactive trips to beaches, go whale watching, paddle boarding, play Kauai disc golf or view sacred sites. She uses a personalized approach to retreat planning in order to match an individual with experiences that will be right for them.
o whale watching in Seattle on the metro area’s firstever, half-day whale watching tour. See orcas, humpback whales, and all the majestic wildlife in the San Juan Islands on a tour that leaves from Edmonds. Cruising at over 40mph, the Chilkat Express takes guests to the spectacular San Juan Islands in a little over an hour., which makes her the fastest whale watching boat in the Northwest. The multigenerational owners of the outfit say they love connecting Seattle locals and visitors alike with the great outdoors. In addition, the company guarantees participants will see whales or their next trip is free.
For more information: DolphinTouch.org.
For more information: PugetSoundExpress.com.
Feathers, Flowers & Fields: Day Trip to La Conner by Gayle Picken
a Conner is one of my favorite day trips. It’s a charming and picturesque waterfront town located along the Swinomish Channel in the Skagit Valley. The streets are lined with boutique shops, art galleries, restaurants and inns--and the newly completed boardwalk provides stunning views of the channel and bridge. Traveling through the fertile farmlands of the Skagit Valley makes the journey to La Conner a truly magical experience any time of year. I visited La Conner last month in search of the snow geese - each year tens of thousands of snow geese migrate to the Skagit Valley from Russia’s arctic Wrangel Island. Seeing the massive display of birds feeding in the fields or swirling in the sky overhead is a sight you won’t soon forget. These Skagit Valley fields that nourish the birds also provide a wide range of crops from berries to barley and everything in between. In fact, the area has an “Ale Trail” with the tagline “Great Beer is in our Dirt.” You can pick up a passport to breweries in the Skagit Valley at the La Conner Visitor’s
Center. For an amazing farm-to-table meal, check out the Nell Thorn Waterfront Bistro & Bar. I met owner and chef Casey Schanen who said he and his wife started the restaurant 16 years ago “with a mission to bring the foods of the immediate surrounding area to the table and to close the loop
between the community and farmers by creating a place to gather and enjoy what our region produces.” The fields surrounding La Conner will soon become a patchwork of brilliant color as the annual tulip festival runs April 1st-30th. Word is that the blooms will be a week or two late this year due to the long and cold winter. But you can check the Bloom Map online for updates on which fields are in blooming. You can find the Bloom Map at LoveLaConner.com. Whether you are looking for birds or tulips or a relaxing waterfront meal, a trip to La Conner and the Skagit Valley is an experience that can rejuvenate the spirit and nourish the soul. I’m already planning my next visit! Gayle Picken is an arts promoter, video blogger and travel writer. Connect with her at ArtYogaTravel. com or reach her by email at firstname.lastname@example.org.
365 Days of Gratitude:
10 Year Old Author Muskan Virk Has a Message for the World by Ann Dorn
t six years old, Muskan Virk learned all was not well in the world. Her grandmother had brought home a flyer about an organization working to create awareness about gender inequality. It was written in Punjabi, and the only thing Muskan could read was the date of the event, which fell on her birthday. “I didn’t want to tell her what it was all about – it seemed like a very heavy topic for a six year old,” her mother, Meera Virk, recounts. “But she kept on asking me, and finally she sat me down and demanded I explain it.” Realizing it was important for her 14
daughter to understand, Meera began talking about issues that affect women throughout the developed and undeveloped world–education, healthcare, and other important areas of life. Muskan listened intently. After 20 minutes, she declared, ‘Mom, I’m going to change this. Things have to change,’” Meera says. Muskan’s dawning awareness of issues facing humanity at home and abroad impacted the six year old hard. Over the next few months, she continued to ask questions, but as her understanding grew, something inside her had shifted
toward despair. “She started really looking at the world and asking why,” Meera explains about Muskan’s efforts to examine different areas of inequality and women’s issues. “Something in her heart had shifted to make her look at the world as not a safe place.” While acknowledging the very real challenges that were troubling Muskan, Meera, who is a life coach, also wanted to support her in finding balance and developing a way of looking at the world that would empower Muskan to create change, without costing her joy or peace. “I gave her a journal and a pen, and said, ‘why don’t you start paying attention to what is good in the world?’” Meera says, noting she largely forgot about the journal. Unbeknownst to her, Muskan was writing in it nearly every day. “Being a six year old, you can make anything a game. You can even make homework a game,” Muskan explains.” After a year and a half, I took my journal back to my mom and said mom, you have some reading to do.” “A year later she came to me with a book of 455 gratitudes,” Meera says of the journal in which Muskan wrote about everything she loved about the world. “It changed her perspective and she started seeing so many good things now.” As her mom read through the journal she had written and asked questions, Muskan started to realize how much the conscious practice of being grateful had changed her. She was still deeply interested in making the world a better place, but the knowledge of humanitarian problems was no longer troubling or burdening her in the same way. Meera felt that Muskan’s thoughts about peace and joy deserved to be shared with others. “We decided to make a book and publish it,” Muskan explains. Working together, Meera and Muskan edited down the list of gratitudes until there were 365–one per day for a year. Each gratitude is about various aspects of Muskan’s life, from her thankfulness that she is accepted and loved as a girl in her family to the fog surrounding the mountains visible from her Vancouver,
Canada home and the silence present during chess games. “You have to shift the way you look at things,” Muskan explains. “Whatever you look at and focus on, it will continue–the momentum will keep it on going.” The book was recently published and Muskan has embarked on a speaking and signing tour in cities including Los Angeles, New York and soon, Seattle. “The most fun thing about my book is sharing my mesAuthor Muskan Virk sage of love and compassion with everyone around me, and reminding everyone to focus on the good in the world,” Muskan says. “If there’s something bad that happens, like you lose your dog and you can’t find him, then you say ‘I’m sad that I lost my dog, but I’m happy that we spent so much time together.” Practicing gratitude also taught Muskan that sometimes things that appear negative can be opportunities for learning and growth. Muskan recounts a time she had a fight with a friend that ultimately strengthened their connection. “I realized it was a chance to improve the friendship,” she says. “Sometimes people are stronger after dealing with a conflict.” The passion for that started when Muskan learned about gender inequality at six years old continues. With Meera’s help, Muskan has recently launched a Vancouverbased organization called Helping Hands, which will focus on homelessness. Muskan also looks forward to upcoming speaking opportunities at schools throughout the United States and Canada. Although she is growing up in what many would view as an unusual childhood, Muskan says she loves the adventure of being a young author. “I want readers to know I’m a ten-year-old author, but I’m just like any other kid out there. I like to be myself and let my feelings show,” Muskan explains. “I just happened to have an experience that showed me how I can change my perspective to being grateful for what I have, instead of focusing on what I don’t have, and I want to share it with the world.” Muskan will be speaking about gratitude and authenticity on Friday night, April 14 from 7-9 p.m. at Seattle Unity. Tickets $15-30. Muskan will speak again on Saturday, April 15 at 7 p.m. at East West Bookshop, 6407 12th Ave. NE, Seattle. Free. For more information: MuskanVirk.com or @ muskanvirkofficial on Instagram. To connect with Muskan Virk for speaking engagments: email@example.com.
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How to Create Helpful Home Habitats We watch the graceful flight of colorful butterflies and appreciate their crucial role as pollinators. Establishing butterfly gardens or accommodating them in yard plantings increases food sources radically threatened by reductions in blossom-rich landscapes due to development, intensive agriculture, insecticides and climate change. The National Wildlife Federation (nwf.org) reports that butterflies are particularly attracted to red, yellow, orange, pink and purple blossoms that are flat-topped or clustered for landing or hovering, with short flower tubes that present easy access to nectar. Regional planting. In the Southeast, goldenrod, with its arching, yellow flowers, appeals to Buckeye species. Tiger Wing, Dainty Sulphur and Malachite lead the way in Florida. Some other suitable plants and trees for attracting butterflies, according to the Lady Bird Johnson Wildlife Center (Wildflower.org) are yarrows, red and white baneberries, and red, scarlet and soft maples in the Northeast; Butterfly and Honey daisies, Indian Mallow, American Century and Husiache, in the Midwest; and Giant, Ground, Subalpine and Noble firs, Vine Maple and Columbian Monkshoods in the Northwest. Inspiring individual efforts. Care2.com reports that California Academy of Sciences aquatic biologist Tim Wong cultivated California Pipevine plants in his backyard butterfly home four years ago upon learning that it is the primary food for California Pipevine Swallowtails in the San Francisco area. Starting with just 20 caterpillars, he was able to donate thousands of the swallowtails to the San Francisco Botanical Gardens last year and has grown more than 200 plants. Milkweed. Populations of iconic Monarch butterflies have plummeted 90 percent in the past 20 years, reports the National Wildlife Federation, primarily due to decline of 12 native milkweed species. They need support for their annual 2,000-plus-mile migration from the U.S. Northeast and Canada to central Mexico and back. Joyce Samsel, curator of the Florida Native Butterfly Society (FloridaNativeButterflies.org), notes that the Florida Monarch stays south of Tampa year-round. Learn about milkweed host plant growing conditions at Tinyurl.com/ LocalMilkweedByState. Find milkweed seeds via MonarchWatch.org. Donate to help. Adopt milkweed habitat land through an Environmental Defense Fund (edf.org) program by donating $35 for one acre up to $350 for 10 acres. Their goal is to retain and protect 2 million acres.
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ECO YARDS Turning Lawns into Native Landscapes by Lisa Kivirist and John D. Ivanko
raditional turf lawns are an ecological nightmare,” says John Greenlee, author of The American Meadow Garden, who notes that most monoculture turf lawns never even get used. His company, Greenlee and Associates, in Brisbane, California, designs residential and other meadows throughout the U.S. as an engaging alternative. Many other appealing options likewise use native plants appropriate to the local climate. For instance, replacing Kentucky bluegrass, Bermuda grass or another non-native species with natives can deliver drought resistance and lower irrigation needs; eliminate any need for fertilizers or toxic pesticides; reduce or eliminate labor-intensive and often polluting mowing and edging; enhance the beauty of a home; and attract birds, butterflies and other wildlife. 18
Before replacing a lawn, determine the desired result. It may simply be achieving a low-maintenance, lawn-free yard; growing food like vegetables, herbs, fruit or nuts; or supplying ample flowers for a fresh weekly bouquet. Other benefits might include increasing privacy, dining al fresco, escaping into nature or even sequestering carbon dioxide to reduce climate change. To be successful, choices must be appropriate to the climate, plant hardiness zone, local zoning ordinances and homeowner association rules. Also consider the soil quality and acidity, moisture content and whether plantings will be in full sun or shade, or both.
From the Midwest to New England, “Wild ginger makes a nice, low groundcover with heart-shaped leaves in shade or part shade, where lawn grass often struggles,” suggests Pam Penick, of Austin, Texas, author of Lawn Gone: Low-Maintenance, Sustainable Attractive Alternatives for Your Yard. “Pennsylvania sedge, a low, grassy, meadow-like groundcover, can also work. For areas with full sun, bearberry, an evergreen creeping shrub with red berry-like fruit in fall, or prairie dropseed, a beautiful prairie grass with sparkling seed heads in fall, might be worth trying.” “Stick with the Carex family of plants, the sedges, for a native meadow,” echoes Greenlee. “They vary in color, texture and height. Follow nature’s lead and create a tapestry of commingled plants. Start slow and add flowering plants like Queen Anne’s lace, daisies, asters and poppies.”
Hot and Humid Subtropics
In sunny and well-drained areas of the South, Penick suggests Gulf muhly, an ornamental grass. “Its fall blooms resemble pink cotton candy floating above its green leaves.” In Florida, flowering sunshine mimosa with fernlike leaves and other natural groundcovers are low maintenance. “Basket grass is a low, evergreen grass-like plant with long, spaghetti-type
photos by Pam Penick
The right regional native plants often include grasses and ferns, herbaceous plants like flowering perennials and woody ones like shrubs, vines and trees. Native plants provide shelter and food for wildlife and help preserve a sense of place. “Work with a professional landscaper in your area, ideally a member of the Association for Professional Landscape Designers,” advises Greenlee. Tap a local university extension service, master gardener and garden club for local expertise, often available at no or low cost via classes or club membership.
leaves that puddle around it, suitable for shade or partially shaded areas,” advises Penick. “It’s slow to grow, but highly drought-tolerant and nicely covers a dry slope or spills over a retaining wall. Texas sedge makes a lowgrowing, meadowy alternative that’s evergreen and needs mowing only once every year or two.” Moss is a fine option for shady and moist areas. “If moss is naturally colonizing a patch of yard, allow it to fill in where the lawn doesn’t want to grow,” Penick counsels. “It makes a springy, evergreen groundcover needing only brief misting to keep it looking good during dry periods.”
Mediterranean and California Coast
Plentiful sunshine, rare frosts and modest rainfalls make many California coastal areas perfect for growing lots of plants, rather than plots of water-thirsty turf. “For full sun, work with California yarrow, purple sage, Indian mallow, white sage, lupines and California sagebrush,” recommends Charlie Nardozzi, of Ferrisburgh, Vermont, author of Foodscaping. “In shade, try mountain yarrow, mimulus monkey flower, California honeysuckle, California flannel bush and coyote mint.” “Blue grama grass is native to many states, and buffalo grass is native to states west of the Mississippi River in the right places,” adds Greenlee. They’re especially suited for meadows established in drought-prone regions.
Rainy Marine Areas
“For sunny areas, try goat’s beard, penstemon, beach strawberry, mock orange and huckleberry,” says Nardozzi, who
covers gardening nationally at GardeningWithCharlie.com. “For part shade, experiment with gooseberry, red flowering currants, western amelanchier, deer fern, trillium and wild ginger.” Adding some clover to a traditional lawn may eliminate the need for fertilizers while retaining some turf, says Erica Strauss, of Gamonds, Washington, in her Northwest Edible Life blog. “When the clover loses leaf mass from mowing, its roots die off to compensate and nitrogen enters the soil for neighboring plant roots to use.” White clover works well for those on a budget; microclover costs more and is even better. For shady, north-facing or boggywet areas, Strauss recommends sweet woodruff. Moss is another option.
Semi-Arid, Steppe and Desert Climes
“If you crave a lawn but want to go native, Habiturf is perfect for the hot, dry Southwest,” says Penick. Developed by the Lady Bird Johnson Wildflower Center, in Austin, Texas, it’s a mix of several native turf grasses, looks like a shaggy traditional lawn and can be occasionally mowed on a high setting to keep it neat. Once established, it needs far less water than traditional turf. “Silver ponyfoot grows well in many regions as an annual; as a perennial, it needs mild winters,” Penick continues. “Native to western Texas, New Mexico and Arizona, it likes good drainage, gravelly soil and full-to-part sun.” Xeriscaping—landscaping that requires little to no water—is especially prevalent in hot, dry regions. Plant picks typically include cactus, succulents, agave and herbs like rosemary or sage. John D. Ivanko and Lisa Kivirist, co-authors of ECOpreneuring and Farmstead Chef, operate the Inn Serendipity, in Browntown, WI.
More Eco-Yard Ideas Edible Landscaping
A kitchen garden represented by any kind of edible landscaping replaces some turf grass with produce. Carefully designed and maintained, it can be as attractive as any other garden space. “According to GardenResearch. com, 30 million U.S. households, about 25 percent, participated in vegetable gardening in 2015,” reports Dave Whitinger, executive director of the National Gardening Association, owned by Dash Works, in Jacksonville, Texas. “To integrate edibles into a landscape, first assess the locations of sunny and shady spots,” says garden consultant Charlie Nardozzi. “Then, identify plants suited to the growing conditions that will fit in those areas. Mix in edibles with flowers, shrubs and groundcovers to keep the yard beautiful.” For urban areas, he recommends raised beds and containers as a good way to integrate edibles, bringing in clean soil and moving containers to the sunniest spots in the yard. “We have 3,000 raised beds in Milwaukee,” says Gretchen Mead, executive director of the Victory Garden Initiative, which helps install edible landscapes. “We went from about 35 new kitchen gardens eight years ago to more than 500 each year now.” The easy-to-build raised beds go on top of or in place of turf lawns. For Midwestern residents, Mead recommends beginning with six crops that can be started as transplants, like tomatoes or broccoli, and then growing a couple of plants from seed, like zucchini or green beans.
“Water-saving gardens use less of this precious resource through appropriate plant choices, rain-conserving features, berming and terracing to slow runoff, water-permeable hardscaping and smart irrigation practices,” says Pam Penick, author of The Water-Saving Garden. “Regardless of where you live, Continued on following page
saving water is a priority for everyone. Drought is a growing problem in the Southwest and West, but also affects the Midwest, Southeast and even New England.” “Rain gardens help absorb, retain and use rainfall, preventing it from draining into the sewer,” agrees Jennifer Riley-Chetwynd, with Colorado’s Denver Botanic Gardens. “Rain barrels collect water from gutters and downspouts so there’s more control in time and method of distribution, including perhaps drip irrigation.” According to the Groundwater Foundation, in Lincoln, Nebraska, rain gardens can remove up to 90 percent of problematic nutrients and chemicals and up to 80 percent of sediments from rainwater runoff. Compared to a conventional lawn, they allow 30 percent more water to soak into the ground.
Hardscaped areas are used far more frequently than the turf lawn they
replace as we move through spaces like walkways, patios, fountains, decks and grilling areas to enjoy the outdoors. “Plant people can get excited about planting but forget to leave ample space for patios and paths, often resulting in an overgrown, pinched look for seating areas and other places meant to be inviting,” cautions Penick.
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“It can also be easy to underestimate how large plants can grow in a few years. Plan ahead for these ‘people spaces’ and install them before establishing garden beds.” Landscapers recommend being generous with this technique without paving over paradise. “Plants will spill and lean over hardscaping, so it won’t feel too large once your garden is filling in,” says Penick. “To address runoff and allow rainwater to soak into the soil, use water-permeable paving wherever possible: gravel, dry-laid flagstone or pavers; even mulch for casual paths.”
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MEDICAL MASSAGE Targeted Therapy for Specific Ills
MaryRose Denton, center, works with students at her massage school.
by MaryRose Denton, LMP
t is a normal work day, going along at a normal pace for a Friday afternoon, when my final patient of the day arrives. She walks a little stiffly and slowly into my treatment room, and as she sets her belongings down on the bench, I ask her how she is doing. We talk a minute about her pain levels and activities of daily living, and then there is a pause, as she looks over at me, she says “You know, without massage therapy, I don’t think I would have healed as fast or walk as well as I am today. I certainly have more flexibility and range of motion.” For several sessions, this patient and I have worked together after she was sent to me by her physician, following two hip surgeries. Massage therapy was prescribed to assist with her rehabilitation and help her return to her regular daily activities. While this story is particular to her case, it is becoming more and more common for patients to be referred for massage therapy by their physicians. In part, this is due to what is known as Medical Massage. Described as outcome-based massage using “specific treatments targeted to specific problems the patient presents,” (Wikipedia), medical massage typically follows a diagnosis of a particular pathology, like chronic pain. Treatments start with an assessment by the therapist. Treatments can vary and include an array of different approach-
es, with the goal of reaching a positive outcome. In some instances, such as debilitating chronic illnesses like Parkinson’s Disease or undergoing chemotherapy, full body therapeutic massage can be an appropriate treatment for pain reduction and an overall increase to wellness, and can be prescribed by a physician. Each massage session, whether medical massage or therapeutic or wellness massage, is created from the education, expertise, and communication between therapist and patient. There are standard educational requirements a licensed massage therapist must meet, involving extensive knowledge in kinesiology, anatomy, and pathology, as well as hands-on clinical experience.
In addition, therapists participate in continuing education classes to further their training and keep up to date on current topics and issues in the field. Many of these trainings teach techniques specific to and provide certifications for medical massage. The massage profession has experienced much growth in the last twenty five years I have been in practice, especially in the area of complementary medicine. We, as a massage community, continue to gain the respect of the medical field by demonstrating the efficacy of massage when treating musculoskeletal and pain related conditions. As a massage educator, as well as a massage therapist in private practice, I am excited to see what the next generation of massage therapists will bring to the table. MaryRose Denton, LMP maintains a private practice and is the owner and director of Denton Massage School, LLC , both located in Arlington , WA. Contact her at MaryRose@dentonmassage.net.
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Celebrate Gratitude! Join 10-year-old author Muskan Virk, as she shares her inspiring message in Seattle for the first time
Embracing Authenticity & Gratitude What happens when you team up one of the world’s youngest inspirational authors with an inspired teacher, speaker and transformational education advocate? You get Embracing Authenticity & Gratitude, a special onenight event featuring 10-year-old author of the book 365 Days of Gratitude, Muskan Virk, and CEO and Co-Founder of Aligned Education, Micki O’Brien, M.A. This 2-hour event is designed for children, teens and adults alike. Friday Night, April 14 from 7-9 p.m. at Seattle Unity. Tickets $15-30. Register: www.eventbrite.com, search “Muskan Virk.” 22
365 Days of Gratitude Book Signing Join Muskan Virk for a talk and book signing on Saturday, April 15 from 7-8:30 p.m. at East West Bookshop, 6407 12th Ave. NE, Seattle. Muskan will be discussing her new book, 365 Days Of Gratitude. The event is free. Register online at EastWestBookshop.com.
To learn more about Muskan Virk or purchase 365 Days of Gratitude, visit MuskanVirk.com.
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It’s also possible to use enzyme supplementation to reduce excessive shedding because enzyme supplementation is widely recognized to increase the absorption of nutrients, some possibly involved in controlling hair growth. Some of these nutrients may be used in thyroid hormone synthesis, which can positively affect hair growth and reduce shedding. A novel use for enzymes is to help pets practicing coprophagia, or the eating of their own or another animal’s feces. Adding the proper enzymes to the diet is believed to curb this problem, which could result from a nutrient deficiency caused by incomplete digestion and absorption. For pets with behavioral coprophagia, enzyme supplementation is unlikely to help the problem but will still benefit the pet’s overall health. The recommended dose by breed and weight is based upon experience, the label of a specific product and directions provided by the family veterinarian. Using enzymes according to a professional’s advice is safe, with rare to nonexistent side effects. Talk to the pet’s doctor about the best enzyme products to address individual needs and keep them healthy.
ENZYME THERAPY FOR PETS A Key to Good Health by Shawn Messonnier ease, regardless of cause. Because sick pets often suffer from reduced appetite and impaired digestion, enzyme supplements are often added to a dietetic regimen to improve their nutritional status. Helpful enzymes include proteases, carbohydrases (like amylase) and lipases that break down proteins, carbohydrates and fats, respectively. Digestive enzymes are highly specific both to the type of food they act upon and the conditions under which they work. They can be derived from pancreatic, plant or microbial sources (bacteria or fungi). While pancreatic enzymes activate mainly in the small intestines (being inactive in the stomach’s lower pH environment), plant and microbial enzymes begin digesting foods in the stomach immediately after ingestion and likely even on the food being prepared, if the enzymes are added several minutes before they are eaten. Enzymes from microbial and plant origins have a broader spectrum of activity because they are stable and active through a wide pH range of 3.0 to 8.0. Enzymes may be helpful for pets with inflammatory conditions, including arthritis, dermatitis, allergies, asthma and cancer. In such cases, they should not be administered with food, because otherwise they will be “used up” before the pet digests the food.
Shawn Messonnier, a doctor of veterinary medicine practicing in Plano, TX, is the author of The Natural Health Bible for Dogs & Cats and Unexpected Miracles: Hope and Holistic Healing for Pets. For more information, visit PetCareNaturally.com.
nzymes are among the most commonly used supplements for cats and dogs because they are widely beneficial. They support digestive health and enhance nutrient absorption, as well as reduce inflammation and boost overall wellness. A nutrition school adage states, “If you have a question on your exam and don’t know the answer, put down ‘enzymes’ and you’ll likely be correct.” The point is that enzymes made by the body for specific functions are essential to life because they affect nearly every physical or biological process. Enzymes help normal, healthy pets use nutrients and support the righting of gastrointestinal disorders, whether involving simple vomiting, diarrhea, chronic or complete constipation, anal sac disorders or inflammatory bowel dis-
Earth Day should encourage us to reflect on what we are doing to make our planet a more sustainable and livable place. ~Scott Peters
SATURDAY, APRIL 29TH, 2017 9:00 AM – 11:00 A M P D T SEAT TLE’S MAGNUSON PARK
STA RT / FIN ISH LIN E: Picnic Shelter # 2 7400 Sand Point Way NE, Seattle, WA 98115 Join us in celebrating Medical Heroes, study volunteers who participate in clinical trials and make new medical discoveries possible. Bring your friends and family for free health screenings, food, raffles and giveaways! Prizes for best super hero costumes, team spirit and more. Please join us whether you plan to run, walk, cheerlead or just enjoy the festivities!
$25 TO SAVE YOUR SPOT All proceeds go towards education and outreach programs that empower patients and increase health literacy.
REGISTER medhero5k-seattle2017.eventbrite.com EMAIL firstname.lastname@example.org TOLL FREE 1.877.MED.HERO (1.877.633.4376) ALL AGES WELCOME! www.ciscrp.org
RUN FUN Races Beckon Beginners by Aimee Hughes
’ve run in cities, rural areas and suburbs. I’ve run while deployed to military bases in the Middle East, in cities on four continents, in blazing heat and winter snowstorms,” says Maria Cicio, a licensed professional counselor candidate and marathoner in Grove, Oklahoma. “I’ve been running regularly for 25 years, mostly injury-free, and have found what works best for me.” For beginners, Cicio recommends starting with a 5K race. “There are a hundred reasons why a full marathon would not be fun for a beginner, but trail running, charity races and 5K road races are perfect,” she says. Cicio attests the physical health benefits come from the training and preparation more than from the race itself. “You can run for many years before deciding to run an official race, in which case you’ll probably have already experienced increased cardiovascular health, improved muscle tone and strength. “Running your first race can focus your running and turn it into training. You might increase your daily or weekly mileage, depending on the planned length of the race, or add some speed work to your regular running routine. When I’m training for a race, I’m more in tune with what my body needs; I also sleep better,” she says. The mental benefits are what keep many people running, even after the physical ones seem to plateau, advises Cicio. “Running means regular exercise, so it can improve our general mood. While numerous studies show this to be true, the best evidence comes from runners themselves.” Almost everyone has heard of a runner’s high, even if we haven’t experienced it ourselves. It’s long been accepted that endorphins released during exercise create a feeling of euphoria after a satisfying workout. Recent research on mice
lzf/Shutterstock.com Dennis W Donohue/Shutterstock.com
by the Central Institute of Mental Health at the University of Heidelberg Medical School, in Germany, suggests that it might be natural endocannabinoids that lighten our mood and contribute to the high. Meditation master Sakyong Mipham Rinpoche, in Halifax, Canada, teaches an online course, The Art of Mindful Running. He points out that running, or doing any physical activity, in a meditative state can deepen, train and enhance the mind. “Within 20 to 30 minutes, you have an opportunity to work with your mind. Instead of just spacing out or trying to get exercise, you can actually say, ‘I am going to be present, I am going to relate to my breathing and my movement a little bit,’” says Mipham. “This is healthy both for the mind and the body.” Those looking for an alternative to running on concrete and asphalt find that trail running ups the fun factor while nature nurtures us. “While I’d always loved running races, the roads rarely changed. Even the same trail tends to change daily, with a new puddle or a log to jump or crawl over, or a new offshoot. The natural running landscape is full of surprises,” says Nikki Partridge, an avid trail runner, American College of Sports Medicine-certified personal trainer and Stott Pilates instructor in Auburn, California. “Trail running healed me,” says Partridge. “I always had some injury from running: tendonitis, sprained ankles, runner’s knee, pulled hamstrings, illiotibial band syndrome, shin splints or plantar fasciitis. I became a walking encyclopedia on injury and recovery. But the trails saved me. I no longer pronated when I ran, I had no more tendonitis from running on canting sidewalks—even my knee pain disappeared—my balance improved and my body was happy.” When winding down after a race, carve out ample time for recovery and reflection. “I always ask myself what I liked about how it was organized, course conditions, support staff and the after-party, and then look for another race that fits my preferences,” says Cicio. “Consider taking a vacation around a particular race that interests you or find a local road race the next time you travel. For a modest fee, you get to run a race and typically luck into a T-shirt, food and party camaraderie.” The running world can open our eyes to new places, good people and greater self-awareness, along with physical fitness. Spring is a good time to lace up our shoes and begin the expansive journey. Aimee Hughes, a freelance writer in Kansas City, MO, is a doctor of naturopathy and senior staff writer for LongevityTimes online. Connect at Aimee@LongevityTimes.com. natural awakenings
Women Rising Plus: Natural Pregnancy
May articles include: Women at Work Healing the World
How to Buy Good Eggs from Happy Hens
Preparing for Natural Pregnancy & Childbirth and so much more!
by Judith Fertig
anice Cole, the author of Chicken and Egg: A Memoir of Suburban Homesteading with 125 Recipes, knows how delicious a really fresh egg tastes. She keeps three chickens she calls “the girls” in the backyard of her suburban Minneapolis home. “Jasmine, a white Silkie, lays small, beige-colored eggs; Keiko a black and white Ameraucana and Silver Wyandotte cross, green eggs; and Peanut, a brown, feathery Cochin mix, brown eggs,” relates Cole. Cole has learned a lot about the natural lives of chickens. They need 14 hours of sunlight to produce eggs and lay about one per day. Chickens must be protected from predators, locked up at night in their coop for optimal well-being and let out in the morning to roam. Here are some tips for buying the freshest, most delicious and humanely raised chicken eggs.
How to Read an Egg Carton
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Deciphering the language on an egg carton is a first step. Diet affects flavor. “Eggs from pasture-raised chickens allowed to roam—eating grass, worms and bugs in the backyard or a pasture—will look and taste better than eggs from chickens limited to an inside space eating chicken feed,” says Cole. “Pasture-raised eggs will have a fresh
herbaceous, or grassy, flavor with an ‘egg-ier’ essence.” “Look for the terms organic, free range or ideally, pastured or pasture-raised,” advises Adele Douglass, in Herndon, Virginia, executive director of Humane Farm Animal Care (CertifiedHumane.org). “USDA Organic” is a U.S. Department of Agriculture label confirming that the food the chicken ate was certified organic. “Non-GMO” indicates a diet free of genetically modified ingredients. “Free-range”, another USDA label, means the chicken had continuing access to the outdoors. “Pasture-raised” assures that the chicken roamed outdoors daily, eating what they wanted; the ideal scenario. “Cage-free” is a USDA-regulated designation ensuring that the chickens were allowed to roam freely about within their building to get food and water. “Natural” has no real meaning says Douglass; the term invokes no USDA regulation and nothing about actual farming practices. “Certified Humane” or “Animal Welfare Approved” means that each free-range hen has at least two square feet of outdoor space; it’s the most desirable designation, says Douglass. When farmers want to raise egglaying chickens, they need to provide
physical conditions Plus, eggs are More than 90 percent similar to those Cole great sources of of eggs sold today come micronutrients and affords, but on a larger and more effifrom giant egg factories. antioxidants, says Kriscient scale, usually tin Kirkpatrick, a without the love. In registered and licensed ~ Pete and Gerry’s, regions where 14 dietitian and wellness America’s first Certified manager for Clevehours of daylight are not a given, farmers land Clinic’s Wellness Humane egg producer use artificial lighting. Institute, in Ohio. When snow is too deep for the birds “I’ve always been a huge proponent for to venture out and it’s too cold for bug eggs. As lean sources of protein, they life, farmers supply indoor coops and help us stay full, are easy to prepare feed. How well and humanely they do and can be part of a healthy eating this is up to consumers to find out. regime because they’re packed with free-radical- and inflammation-fighting Egg Nutrition antioxidants.” Kirkpatrick adds, Eating one egg a day, or moderate “Eggs also help protect eyes. Their consumption, will not raise cholesterol nutrient-rich yolks, like leafy green levels in healthy adults, concludes a 2012 vegetables, are high in lutein and review in the journal Current Opinion zeaxanthin, carotenoids that studies in Clinical Nutrition and Metabolic have repeatedly shown help protect Care. While egg yolks contain cholesagainst macular degeneration.” terol, they also possess nutrients that help Ideally, all chickens would be lower the risk for heart disease, including treated like Cole’s “girls.” For now, protein, vitamins B12 and D, riboflavin the best most of us can do is choose and folate, according to the Harvard “Pasture-Raised,” “Organic” and School of Public Health, in Boston. A “Certified Humane”. Getting to know study by Kansas State University research- more about the farmers that produce ers published in the 2001 Journal of our eggs is even better. Nutrition also found that phosphatidyl choline, another substance in eggs, can Judith Fertig writes food health articles decrease the amount of cholesterol the and cookbooks from Overland Park, KS body absorbs from them. (JudithFertig.com).
Eggs to Trust Here’s Humane Farm Animal Care’s Adele Douglass’ short list of sources for well-raised eggs. Kirkland Signature Organic Eggs, at Costco, are Certified Humane. While not pasture-raised, they’re cage-free. Costco has partnered with several small family farms throughout the country, which guarantees peace of mind for Costco and gives these smaller purveyors a steady stream of business. Vital Farms, of Austin, Texas, supplies eggs to stores throughout many of the southern and western states. They specialize in PastureRaised and Certified Humane eggs, produced by about 90 family farms. Recently, they pioneered a process to make
“culling” (killing non-egg-bearing male chicks) more humane. Pete and Gerry’s Organic Eggs, headquartered in Monroe, New Hampshire, works with more than 30 family farms in Illinois, Indiana, Maine, New Hampshire, New York, Ohio, Pennsylvania and Vermont. Their eggs are Organic and Certified Humane, as the chickens live in spacious barns with outdoor access. “Most of the year, they roam outside our barns as they please on organically grown grass amid clover and wildflowers,” says owner Jesse Laflamme. “At the same time, we also have to ensure our hens are safe from predators and communicable diseases from wild birds.”
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NOTE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email Calendar@SeattleAwakenings.com for guidelines and to submit entries. Alternatively, visit SeattleAwakenings.com to submit online.
Saturday, April 22
Friday, March 31
Friday, April 7
The Only Way to Live…Healthily — March 31-April 2. Dr. C. Norman Shealy will be offering this 3-day, 2-night retreat. Since the late 1970’s, Dr. Shealy has helped people to understand all of the pieces of the puzzle that are necessary to have in place for optimized health. $410. Seabeck Conference Center, 13395 Lagoon Dr NW, Seabeck. 509-899-5124 or ARESeabeck.com.
Ayurveda Advisor Certificate Program Overview – 12-1pm. You’ve heard about Ayurveda but what is it? Do you love Ayurveda and want to incorporate more of the health benefits it in your lifestyle? You are invited to come to Bastyr University for this informational event to consider a career as an Ayurveda Advisor. Free. Bastyr University, 14500 Juanita Dr NE., Kenmore. For more information: 425-602-3152.
Saturday, April 1 Seattle Vegfest — 10am-6pm, April 1 and 2. Discover great food and good health at Vegfest, a healthy vegetarian food festival. Taste from over 500 different free food samples. $9/adult, children 12 and under free. Seattle Center Exhibition Hall, 301 Mercer St, Seattle. 206-706-2635 or SeattleVegfest.org. SEA-ART-HEAL: The ART of Infertility in Seattle -- 11am-6pm on April 1-30, Wednesdays through Sundays each week. The ART of Infertility, an international art and oral history project and traveling exhibit based in Michigan, will display SEA-ART-HEAL, a month-long exhibit which will feature artwork, portraits, and stories portraying experiences of infertility. Free. Art/Not Terminal Gallery, 305 Harrison St, Seattle. For more information: ArtOfInfertility.org or 517-262-3662.
Monday, April 10 Denton Massage School Student Clinics – April 10-17. Discounted massage sessions open to the public at $30 per hour. Denton Massage School, 303 N. Olympic Ave., Arlington. Registration required. 360-435-0145.
Thursday, April 13 Gong Bath Meditation with Wayne Marto – 7-8:30pm. Join Wayne Marto on a transformative journey of healing and deep relaxation as we bathe every cell of the body in therapeutic sound and vibration. $15.00. Registration required. East West Bookshop, 6407 12th Ave NE, Seattle. 206-523-3726.
Friday, April 14
Hillman City Meditation at Kanjin Yoga Center -– 4-5:30pm. Silent meditation 45 minutes followed by group discussion 45 minutes. Comfortable seating, calm setting, discussion topic changes weekly. $10 suggested fee. 5701 Rainier Ave S. Suite B, Seattle. For more information: 206-722-2665.
Embracing Authenticity and Gratitude with Muskan Virk — 7-9pm. Join one of the world’s youngest authors, 10-year-old Muskan Virk, and co-founder of Aligned Education Micki O’Brian share about how practicing compassion and living authentically allows us to see the bigger picture of life. $15-30. Seattle Unity, 200 8th Ave. N, Seattle. MuskanVirk.com..
Thursday, April 6
Saturday, April 15
Eurythmy Class – 7-8pm. Experience eurythmy with Catherine Padley, eurythmy teacher. Eurythmy class: harmonious movement to classical music and poetry. All are welcome and no experience necessary. Eurythmy helps with posture, awareness and connects one with their higher self. $10. Montlake Community Center, 1618 E Calhoun St.,Seattle. For more information: 206-465-4616.
365 Days of Gratitude with Muskan Virk — 7-8:30pm. Join one of the world’s youngest authors, 10-year-old Muskan Virk, as she shares the release of her all-new book, 365 Days of Gratitude, how practicing compassion and expressing unconditional love allow us to see the bigger picture of life. Registration required. East West Bookshop, 6407 12th Ave NE, Seattle. 206-523-3726.
Saturday, April 8
Wednesday, April 19
What If This Is Heaven? — 2-6pm. Intensive workshop with Anita Moorjani, live and in person. $109. Registration required. East West Bookshop, 6407 12th Ave NE, Seattle. 206-523-3726.
Vegetarian Dining Event – 7-8:30pm. Come join us at The Upper Crust in Seattle to enjoy a delicious, vegetarian, multi-course meal, hear an insightful speech by our president Amanda on a key vegetarian topic, enjoy live guitar music, and meet lots of interesting people. Registration Required. $12.95 + tax for members, $16.95 + tax for guests. Children 6-12 are half price, and children 5 and under are free.
Sunday, April 2
Footsteps For Fertility 5k – 9-11am. Local registration is now open for the first grant-giving Footsteps for Fertility 5K in Washington, taking place at Seward Park. Sponsored by local providers of reproductive medicine, the race raises awareness for people who require fertility treatments to have children. $35-40. Registration required. Seward Park, 5900 Lake Washington Blvd S., Seattle. For more information: FootstepsForFertility.org.
Saturday, April 22 Sew Up Seattle – 11am-1pm. Bring your own project and sewing machine or create with our donated fabrics and machines. Men, women and children of all ages are welcome. Beginners too! Please use 8th Ave. doors. To help those with sensitivities, please come fragrance-free. Free. Sewing Room in Denny Park Lutheran Church, 766 John St.,Seattle. For more information: NWSewingEfforts.org.
Saturday, April 29 Medical Heroes Appreciation 5k — 6:30-8:15am. Join us for our Medical Heroes Appreciation 5K Run & Walk in Seattle to celebrate study volunteers who give the gift of participation in clinical research. The event will be held in conjunction with the ACRP 2017 Meeting & Expo. $30/early bird pricing. Magnuson Park, 7400 Sand Point Way NE., Seattle. 617-725-2750 or CISCRP.org/event/ medhero5k-seattle. Bach Flower Basics Course – 9am-4:15pm. Learn the basic principles of the safe and simple healing system known as the Bach Flower Remedies. Discover the 80-year history of Dr Edward Bach and his 38 remedies, which today are used in 66 countries worldwide. Begin selecting remedies to restore balance to your life. $150. Registration required. Seattle Central College,1701 Broadway, Seattle. For more information: 206-237-0006 or SeattleTherapyMassage.com.
ongoing FRIDAYS Lift Your Spirits with Dena Marie – 8-9am. Discover fascinating people, inspiring activities and places that will lift one’s spirits in this radio show. Tune in to 1150 AM KKNW Alternative Talk Radio every Friday at 8am. 425-350-5448. Dena-Marie.com.
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BEDDING THE SLEEP STORE
10623 NE 8th St Bellevue, WA 98004 425-454-8727 TheSleepStoreUSA.com The Eastside’s largest selection of nontoxic and organic mattresses. Find the one that fits your lifestyle and budget! Featuring adult and child natural and organic mattresses, adjustable beds, organic and natural pillows, comforters, toppers and more.
Business Norseman Computer
1143 SR 532 Suite A, Cmano Island 360-926-8908 NorsemanComputer.com
Software installation, computer tune-up, troubleshooting and more.
Our dental practice integrates ancient wisdom with leading edge science. We use advanced technology and materials that are least toxic to your body and to the environment. Dr. Yamashiro values patient connection and trust and strives to make you feel comfortable with your dental care options.
DOCTORS Mind-Body Center For Integrative Medicine 3216 NE 45th Pl., Suite #104 (with Aria Integrative) Seattle WA 98105
NATUROPATHIC MENTAL HEALTH: Specializing in Individualized Treatments for Anxiety and Depression with Integrative Medicine and Acupuncture in Seattle. Dr. Emilie Wilson ND, EAMP honors the MindBody Connection in your mental health.
RESTAURANTS Alta Healthy Cafe Totem Lake Hotel 425-823-3771 12233 NE Totem Lake Way Kirkland, Wash.
A delicious meal is the starting point for nurturing the soul. We provide a full menu of fresh and healthy Chinese style cooking.
66Events - Connect. Engage. Inspire.
Gayle Picken 425-359-7974 firstname.lastname@example.org Event promotion and marketing services including web sites, social media management, event planning, press releases and strategic marketing plans.
Massage OPTIMAL POTENTIAL
Camano Island 425-356-7014 KneadRelief.biz Emotional Freedom Technique, Quantum Matrix Healing, living from vision, Reiki, medical massage and life coaching. Lic. MA00014134.
Dentists 8412 Myers Rd E, Ste 301 Bonney Lake, WA 98391 253-863-7005 EcologicDentistry.com
are seeking spiritual progress, optimal health and personal growth, then you’ve probably tried many varieties of relaxation, meditation, yoga, dieting and nutrition, and more. Consider the possibility you might just need a good night’s sleep.
Shambala Bakery & Bistro
311 Pine St, Mt Vernon, WA 98273 360-588-6600 Non-GMO, gluten free and vegan ancient grain breads. New deli open.
RETREATS WHIDBEY ISLAND LODging Captain Whidbey Inn
2072 W Capt Whidbey Inn Rd, Coupeville, WA 98239 360- 678-4097
Overlooking the ocean at Penn Cove, this 1907 inn with original timbered walls and ceilings is 7 miles from the Admiralty Head Light and 8 miles from Joseph Whidbey State Park
Flutterby Healing Services Tanya Antonelli, LMP MA00025204 425-446-1771 Arlington, WA FlutterbyHealingServices.com
Helping you get in touch with your highest self through massage, Reiki, rainbow therapy, intuitive life coaching and chakra alignments. Therapies customized to fit your needs. What better time than now to get into touch with your highest self.
PERSONAL GROWTH Lift Your Spirits With Dena Marie!
425-350-5448 Dena@Dena-Marie.com LiftYourSpiritswithDenaMarie.com
Orthodontists ORTHO TMJ AND SLEEP CENTERS
7513-B SE 27th Street Mercer Island, WA 98040 425-757-2736 240 NW Gilman Blvd #114 Issaquah, WA 98027 425-427-8899 OrthoTMJsleep.com Sleep apnea can prevent you from spending time in stage 3 sleep. If you snore or have apnea, you will be yanked repeatedly out of your deep restorative and REM sleep into stage 1 or 2. If you
Dena Marie is a speaker, author of Our Energy Matters and host of Lift Your Spirits With Dena Marie, a radio show airing Fridays from 8–9 a.m. on 1150 AM KKNW.For upcoming classes and events: LiftYourSpiritswithDenaMarie. com.
YOGA KANJIN YOGA
206-722-2665 Info@TheKanjinYogaCenter.com KanjinYoga.com Kanjin Yoga is a path to abundant health and wellness helping people live better inside their bodies. Specializing in Yoga Nidra, Gentle Hatha Yoga, we offer classes and workshops for groups and organizations.