E E FR
Diabetes Action Plan
Prevent & Reverse it Naturally
Ways to Make the Holiday Really Count
Ways to Flex Our Muscles
November 2017 | Seattle Edition | SeattleAwakenings.com
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elcome to the November issue of Seattle Natural Awakenings magazine! This month we celebrate Thanksgiving, a holiday for which my traditions continue to evolve. As a child growing up with–count them–eight aunts and uncles and their respective partners and a few cousins to boot, I never even knew that some families sat around tables for their Thanksgiving meal. There were simply too many of us, and the table was needed to hold the feast, so we perched on chairs around the living room, on the couch, even on stairs. Despite the sheer size of our gathering, I remember lots of warmth and joy. As an adult I’ve also enjoyed simple Thanksgivings with just a few family members and friends, and relished these reunions just as much. No matter the size or scope of your celebration, more than any other holiday, Thanksgiving touches on some universal and beautiful truth of being human: that the combination of eating together, sharing each other’s company, and in doing so implicitly acknowledging the good things about our lives gives meaning and brings comfort. That’s why I’m happy to bring you “Shareable Thanksgiving” (page 24), with ideas for using the spirit of this holiday for deepening connections, reviving or creating traditions, and strengthening relationships all around. Keep that Thanksgiving meal healthy and nourishing with the delicious recipe found in “Not Your Grandma’s Stuffing,” (page 18). If the noise and clamor of the holiday starts to feel like too much, you have options–consider recharging afterwards with a silent retreat such as those discussed in “Sacred Silence” (page 18). There’s lots more in this issue–enjoy! To your health and happiness,
contact us Publisher Ann Dorn Publisher@SeattleAwakenings.com National Editor S. Alison Chabonais Franchise Sales 239-530-1377 To Advertise: Publisher@SeattleAwakenings.com
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contents 5 newsbriefs 6 healthbriefs 8 globalbriefs
14 fitbody 16 healingways 18 consciouseating 20 greenliving
22 naturalpet 24 inspiration
26 calendar 30 resourceguide
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.
10 PREVENTING, REVERSING 10 AND MANAGING DIABETES NATURALLY
by Linda Sechrist
14 TRY SOME STRETCHES Four Ways to Flex Our Muscles by Marlaina Donato
16 SACRED SILENCE Discover the Benefits of
Quiet at a Silent Retreat by April Thompson
advertising & submissions
18 NOT YOUR GRANDMAâ€™S
how to advertise To advertise with Natural Awakenings or request a media kit, please contact Publisher@SeattleAwakenings.com. Deadline for ads: the 15th of the month.
Healthy Twists on Old Favorites
Editorial submissions Email articles, news items and ideas to: Submissions@SeattleAwakenings.com Deadline for editorial: the 5th of the month. calendar submissions Email Calendar Events to: Calendar@SeattleAwakenings.com or submit online at SeattleAwakenings.com. Deadline for calendar: the 12th of the month. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locallyowned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
by Judith Fertig
20 PUMPED UP
Homeowners Like its Eco-Friendly Cost Savings by Jim Motavalli
22 DIY FIRST-AID FOR DOGS
Seven Natural Home Remedies by Karen Becker
24 SHARABLE THANKSGIVING
Ways to Focus on What Really Matters by Marlaina Donato
newsbriefs car2go Transitions Seattle Fleet to Mercedes-Benz Vehicles
ar2go, the largest, fastest-growing one-way carsharing service in the world, has announced that it is upgrading its Seattle fleet to be fully comprised of compact Mercedes-Benz CLA and GLA vehicles. car2go expects the Seattle fleet’s transition to be completed by the end of 2017. “With well over 100,000 members, Seattle is car2go’s largest U.S. location, and an overwhelming majority of our members prefer our compact Mercedes-Benz car2gos,” said car2go Regional Director David Holzer. “Our new Mercedes-Benz CLA and GLA car2go’s can carry more people more places in style, safety and comfort. Yet even with expanded interior space, both new Mercedes-Benz vehicles are very compact in size and deliver an upgraded app-based experience that makes traveling in Seattle easier than ever.” Seattle’s car2go Mercedes-Benz vehicles seat up to five passengers and, despite their larger interior space, are deceptively compact: both are shorter in length than a Honda Civic or a Toyota Camry. Every Seattle car2go Mercedes-Benz CLA and GLA vehicle is equipped with blind spot sensors, adaptive braking and a rearview camera for easy parking. Seattle has over 100,000 car2go members and a fleet of over 750 car2go vehicles. Each car2go in Seattle is shared by over 133 members on average.
for Town & Country Markets. “We are excited to offer this Humane Harvest cod to our customers, and are honored to be the first retailer to do so.” Once cod is individually caught using hook and line, a stunning table immobilizes the fish, putting the central nervous system to sleep prior to processing so it feels no stress or pain. The fish is then filleted and frozen at sea for optimal freshness. “We believe that all sentient beings, including fish, deserve to be treated as humanely as possible,” said Michael Burns, cofounder and chairman of Blue North. “When we looked at potential partners to introduce this new product to consumers, we immediately thought of Town & Country Markets. My family and I have shopped for more than 30 years at our local Bainbridge Island Town & Country store.” For more information: TownAndCountryMarkets.com.
Tim Burgess Joins Mayors on International Climate Effort
For more information: car2go.com.
Town & Country Markets First to Sell Fish that Meets Standards for Ethical Harvest
lue North Fisheries and Town & Country Markets, which has locations in Bainbridge, Ballard and Bellevue, will introduce the first opportunity for consumers to buy Humane Harvest line-caught Pacific cod this month. Cod caught aboard the innovative Blue North fishing vessel are stunned immediately upon harvest, minimizing stress and producing a healthier and tastier fish, according to a fishery spokesperson. “This seems a natural next step in our commitment to offer sustainable seafood and conscious food choices to our shoppers,” said Susan Allen, director of brand development
n Oct. 23, Seattle Mayor Tim Burgess joined the mayors of London, Paris, Los Angeles, Barcelona, Quito, Vancouver, Mexico City, Cape Town, Amman, and Copenhagen in signing on to the C40 Fossil-Fuel-Free Streets Declaration. By signing the declaration, the city leaders are committing to green and healthy streets and “a future where walking, cycling, and shared mobility are how the majority of citizens move around our cities.” Joining this initiative reaffirms Seattle’s commitment to accelerate the electrification of the city’s transportation system and transition our economy away from fossil fuels, according to city officials. “With clean energy powering our transportation system and strong community support for bold climate action, Seattle continues to lead the way in showing how communities can reduce pollution,” said Mayor Tim Burgess. “Cities and counties will continue to drive meaningful climate action and create lasting public health improvements for our residents.” For more information: Seattle.gov. natural awakenings
Onions Healthy for Heart and Kidneys
cientists from the Research Institute for Endocrine Sciences and Shahid Beheshti University of Medical Sciences, both in Tehran, Iran, investigated the impact on leading diseases of regularly eating onion and garlic (both belonging to the genus Allium). Using data from more than 12,000 people for an average of six years, researchers assessed their onion and garlic consumption using a food frequency questionnaire and compared those measurements with blood pressure and incidences of both cardiovascular and chronic kidney disease. The scientists discovered the subjects that ate more onion and garlic regularly had risk reductions of 64 percent in cardiovascular disease, 32 percent in chronic kidney disease and 25 percent in hypertension compared to those that ate less of them.
comes new strength and new thoughts. ~Eleanor Roosevelt
Teetotalers Enjoy Less Heart Disease In a meta-analysis of 45 research studies covering thousands of subjects led by Canada’s University of Victoria, in British Columbia, researchers found that former and occasional drinkers have a 45 percent increased risk of heart disease than nondrinkers. This discovery contradicts the widely held belief that occasional alcohol consumption reduces the risk of coronary heart disease.
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Overtime Hours Linked to Tooth Decay
esearchers from the Tokyo Dental College, in Japan, have discovered a link between excessive overtime work and oral health by comparing overtime hours worked per month with the rate of untreated tooth decay. Of 951 financial workers studied, 13 percent of the men with no overtime hours reported tooth decay, while 19 percent of those working up to 45 hours of overtime per month did. This increased to 27 percent for those working 45 to 80 extra hours per month and exceeded 31 percent for those logging more than 80. Workers with the most overtime hours were more likely to list “too busy with work” as their reason for leaving decayed teeth untreated. The results came after adjusting for differences in age, education, smoking, snacking, dental visits and oral hygiene.
With the new day
esearchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, have found that aerobic exercise increases overall brain volume and gray matter, and helps improve brain function. Thirty-five adults with mild cognitive impairment were split into an aerobic group and a stretching group. The aerobic group participated in moderate-to-vigorous exercise four times per week for six months, while the others did stretching exercises at the same rate. The researchers used magnetic resolution imaging with each participant at the beginning of the study and after six months to determine potential changes in the brain. They found that both groups showed volume increases in gray matter regions linked to short-term memory, but the aerobic group displayed a larger preservation of overall brain volume. They also had greater improvements in cognitive function.
Cranberry Prebiotic Promotes Gut Health
esearch from the University of Massachusetts, Amherst, has found that the cell walls of cranberries contain xyloglucan, a complex sugar that feeds the beneficial, naturally occurring bifidobacteria, enhancing the body’s microbiome. “A lot of plant cell walls are indigestible, just like we can’t digest the special sugars found in xyloglucans,” explains nutritional microbiologist and researcher David Sela, Ph.D. “But when we eat cranberries, the xyloglucans enter our intestines, where beneficial bacteria can break them down into useful molecules and compounds.” Sela emphasizes the importance of prebiotics. “With probiotics, we are taking extra doses of beneficial bacteria that may or may not help our gut health,” he says. “But with prebiotics, we already know that we have the beneficial guys in our guts, so let’s feed them with more nutrients and things that they like.”
Black Cumin Oil Helps Control Asthma
igella sativa oil (NSO), commonly called black cumin, is used to treat a variety of inflammatory conditions. Researchers from University College London, in the UK, and King Abdulaziz University, in Saudi Arabia, studied the impact of this oil on patients with asthma. Scientists divided 80 asthmatics into two groups of 40. One group was treated with 500 milligrams of NSO twice a day for four weeks. The other was given a placebo. The researchers used an asthma control score to measure improvement, along with pulmonary function testing and the level of blood eosinophils, disease-fighting white blood cells that indicate inflammation and allergic reaction. The researchers found normal eosinophil levels and significant improvement in the average asthma control test score for those in the NSO group, plus improved pulmonary function, compared to the placebo group.
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Glyphosate Toxin Turns Up in Wines
Monsanto’s toxic Roundup herbicide glyphosate has been found in all 10 California vintages tested, including organic wines. While glyphosate isn’t sprayed directly onto grapes because it would kill the vines, it’s often used to spray the ground in the vineyard to be absorbed via the roots. Sometimes, glyphosate drifts from conventional vineyards into nearby organic and biodynamic vineyards. Other times, the toxin remains in the soil after a conventional farm has been converted to organic; the chemical may persist onsite for more than 20 years. Glyphosate is patented as an antibiotic. Designed to kill bacteria, it harms both soils and human health, and has been cited as a human carcinogen by the World Health Organization.
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Why Whales Leap High
Humpback whales are famous for their prodigious leaps from the water. A recent paper published in Marine Mammal Science proposes that breaching the surface and making a big splash serves as an acoustic telegram to communicate with far-off pods. The phenomenon may be compared to a distant drumbeat, which probably carries farther than the whales’ signature songs. Former University of Queensland marine biologist Ailbhe S. Kavanagh, Ph.D., and her colleagues observed 76 humpback groups off the coast of Australia for 200 hours between 2010 and 2011 and found that breaching is much more common when pods are at least 2.5 miles apart, with more local slapping of fins and flukes when fellow whales are nearby.
Artificial Intelligence Helps Locate People and Wildlife Artificial intelligence (AI) is helping doctors and scientists worldwide do their jobs better. In wildlife preservation, many researchers want to know how many animals there are and where they live, but Tanya Berger-Wolf, a professor of computer science at the University of Illinois at Chicago, states, “Scientists do not have the capacity to do this, and there are not enough GPS collars or satellite tracks in the world.” At AI-driven Wildbook.org, photos are uploaded by experts and the public and analyzed for species, age and even gender. One massive Kenyan study in 2015 prompted officials to alter their lion management program. Also, the locations of stranded victims of floods, earthquakes or other disasters can be determined via computer programmers writing basic algorithms that examine extensive footage. In flooded areas, AI technology can also find debris that harbors trapped people. AI techniques can even monitor social media sites to find out more about missing people and disasters.
Birds Die Flying Into Reflective Glass One night earlier this year, nearly 400 birds migrating north from Central and South America died in the midst of a storm from slamming into the 23-story American National Insurance Company skyscraper in Galveston, Texas. Among the victims were Nashville warblers, yellow warblers and ovenbirds. The American Bird Conservancy estimates as many as 1 billion birds die annually from colliding with glass in the U.S. as they see and therefore fly into the reflection of landscapes and the sky or inside vegetation. The exterior of the Galveston building, previously lit by large floodlights, is now illuminated only by green lights on its top level for air travel safety considerations. Other widely available means to protect birds include products to make residential and commercial windows less attractive to them. Specially placed tape or mullions creating stripes or patterns can help birds identify glass and avoid deadly crashes. Awnings, shutters and outside screens can also reduce bird collisions with buildings.
Sweden Dumps its Dumps Landfills generate environmental problems such as the greenhouse gas methane that warms the atmosphere and toxic chemicals from household cleaning products that pollute soil and groundwater. Installations are smelly, noisy and can breed disease-transmitting vermin, as well as harm wildlife. Recycling helps cut the volume of waste, but the bulk of all trash continues to fill these dumps. Sweden produces about the same amount of waste as other European nations, but less than 1 percent of its household refuse ends up in landfills. Thirty-two wasteto-energy (WTE) plants that have been operating across the country for years incinerate more than 2 million tons of trash annually—almost 50 percent of all waste. The country still recycles, but anything else normally ends up in the WTE incinerators, creating steam to generate electricity distributed on the grid. This system heats close to a million homes and powers more than a quarter-million, thus reducing Sweden’s reliance on fossil fuels. Sweden also helps to clean up other countries in the European Union by importing their trash and burning it. Because specific products contain materials that cannot be recycled or incinerated, some landfills are still necessary.
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Preventing, Reversing and Managing Diabetes Naturally by Linda Sechrist
ore health practitioners today are recognizing both the mind-body connection, as well as energetic and metaphysical insights into preventing and reversing illnesses. As a result, those facing diabetes and other health challenges are accessing contemporary resources such as Louise L. Hay’s explanation of the emotional roots of disease in You Can Heal Your Life, and the medical science and natural methods explained by health researcher and author Gary Null, Ph.D., in No More Diabetes: A Complete Guide to Preventing, Treating, and Overcoming Diabetes. Applying a “both” rather than an “either” approach illuminates the importance of recognizing the ways our thoughts, emotions and lifestyle choices can impact chronic illness and long-term health.
Hay suggests that this metabolic disorder may be rooted in a feeling of being deprived of life’s sweetness and longing for what might have been, accompanied by a great need to control deep sorrow. Such chronic unease can show up as Type 1, or insulin-dependent, diabetes; Type 2, or non-insulin-dependent diabetes; latent autoimmune diabetes in adults (LADA), a slowly progressing variation of Type 1; or gestational diabetes, which occurs during pregnancy.
Eavesdropping on our repetitive inner mind chatter and observing its impact on outer experiences can reveal faulty thinking that disrupts the mindbody connection. Hay, a firm believer in the power of affirmations to send a message to the subconscious mind, recommends them to aid healing. For diabetes, she suggests, “This moment is filled with joy. I now choose to experience the sweetness of today.” Null cites medical evidence that explains how the physical causes of diabetes are related to the pancreatic production of the hormone insulin and the body’s use of it, together with rollercoaster blood sugar levels determined by food selections, stress, sleeplessness, insufficient rest and lack of exercise. His approach for preventing, reversing or managing this debilitating condition is to raise awareness of the physical, behavioral and mental causes that lead to its emergence, and making healthy lifestyle choices that regulate blood sugar levels.
Naturally Control Blood Sugar
Glucose, the human body’s key source of cellular energy, is the end product of the digestive system breaking down carbohydrates, proteins and fats for absorption in the intestines. From there, it passes into the bloodstream. Glucose also supplies energy for the brain. Normal blood glucose levels vary throughout the day. For healthy individuals, a fasting blood sugar level upon awakening is less than 100 milligrams (mg) per deciliter (dl) of blood. Before meals, normal levels are 70 to 99 mg/dl; otherwise, 100 to 125. Consistent readings above 126 indicate that lifestyle changes are needed to avoid eventual progression into full Type 2 diabetes. When there’s an inability to efficiently transport glucose from the blood into cells, cells don’t receive the energy they need to function properly. “Elevated glucose levels contribute to blood vessel damage, high blood pressure and inflammation among other issues. High glucose causes insulin levels to spike in an effort to draw the glucose into cells. This stresses the pancreas and causes a sugar crash, called hypoglycemia, which can lead individuals to make impulsive, poor food choices,” advises Marcy
processed foods, have a higher risk for developing Type 2 diabetes. Iankowitz’s effective, patientcentered practice follows a practical, four-month healing plan that includes tracking foods, moods, blood pressure, sleeping habits and exercise, all necessary to manage or reverse Type 2 diabetes.
Effective Diet Choices
Nourishing myself is a joyful experience, and I am worth the time spent on my healing. ~Louise L. Hay Kirshenbaum, a board-certified clinical nutritionist and owner of Enhance Nutrition, in Northbrook, Illinois. She notes, “Elevated sugar and insulin levels raise triglycerides, a fat that circulates in the blood, and cholesterol, specifically the LDL (low-density lipoprotein) levels. Triglycerides and cholesterol are important measures of heart health. Triglyceride levels of 150 mg/dl in fasting blood is a risk factor for a stroke or heart attack.”
According to the American Diabetes Association, 8.1 million of the 29.1 million individuals diagnosed with diabetes were previously unaware of any early symptoms such as dry mouth, excessive thirst, frequent urination, constant hunger (even after meals), unusual weight gain or loss and lack of energy. “Many individuals only learn of their condition from a doctor-ordered routine blood test such as the A1C glycated hemoglobin procedure, which reads blood sugar levels over a three-month period,” advises Dr. Nancy Iankowitz, a boardcertified family nurse practitioner and founding director of Holistic and Integrative Healing, in Holmes, New York. Individuals that consume large amounts of simple carbohydrates and sugars, are overweight or are exceedingly sedentary and eat unhealthy
Making the highest-impact food choices is critical in the earliest stages of diabetes. That’s why nutritionist and holistic integrative health practitioner Saskia Kleinert, an independent practitioner who also serves as director of the Emeryville Health & Wellness Center, in California, helps patients integrate dietary changes into everyday life. “Patient education includes the necessity of eating low-glycemic index foods and reducing blood glucose levels, while increasing healthy fats with nuts, avocado and olive oil,” advises Kleinert. She notes that antioxidant-rich plant foods are another key component of an effective dietary plan for all age groups. The role of exercise is also vital for those needing to reverse pre-diabetes or managing diabetes aided by insulin injections. “Exercise increases the muscle cell’s demand for glucose, moving it out of the blood into muscle cells that use it as fuel, and so lowering insulin levels,” explains Jamie Coughlan, a naturopathic doctor who practices in Pleasanton and Pleasant Hill, California. Dr. Angelo Baccellieri, owner of Westchester Wellness Medicine, in Harrison, New York, introduces patients to intermittent fasting, an eating pattern that helps treat insulin resistance and control blood sugar. “The concept is predicated on going 14 to 16 hours without food, replicating how our primitive ancestors ate. They feasted when food was available and fasted during famines, sometimes going several days without eating,” advises Baccellieri, who notes that intermittent fasting can be done one day a week. “Our biochemistry actually does very well with this approach, which isn’t hard to do when your last meal is at 7 p.m. and you skip breakfast and delay lunch the next day until 1 p.m. You can drink water with lemon, teas
coffee throughout. By 1 p.m., the body has been 18 hours without protein and carbohydrates, allowing insulin levels to remain at a low level. Excess insulin from too much sugar shifts the body into a storage mode. Having no sugar stores available, the body can then switch into a ketogenic state that allows the body to burn fat for fuel,” explains Baccellieri. Herbs such as turmeric reduce inflammation. Berberine can help cells use glucose efficiently. Supplements such as vitamin C, B-complex, resveratrol and pycnogenol (pine bark extract) can raise antioxidant levels, in which most pre-diabetic and diabetic individuals are deficient, according to a study published in PubMed. Cautious health professionals tailor supplement recommendations to each patient.
12-week Why WAIT (Weight Achievement and Intensive Treatment) program offered at the Joslin Diabetes Center, affiliated with Harvard Medical School, in Boston. WAIT allows participants to reach their weight and blood glucose goals, along with improvements in blood pressure, cholesterol levels, and liver and kidney function. The program’s success is due to doable increases in exercising that put greater emphasis on strengthening muscles; effective ways to change bad habits; successful portion control; healthy alternatives to favorite foods; carbohydrate counting; and meals composed of the right balance of complex carbohydrates and antioxidantrich plant foods, protein and fat, all to achieve optimum body weight and diabetes control.
Helpful Weight Loss
No Quick Fix
In The Diabetes Breakthrough, based on a scientifically tested way to reverse diabetes through weight loss, Dr. Osama Hamdy and Sheri R. Colberg, Ph.D., explain a home-based version of the
Restoration of health begins with the most important lifestyle changes. n Replace processed and sugary foods in meals and snacks with nutrient dense, whole foods.
n Determine possible food sensitivities with an elimination diet. n Eat some protein with every meal. n Eliminate environmental toxins. n Perform some form of cardiovascular exercise and resistance training at least three to five times a week. n Add stress-relieving practices such as yoga, tai chi or qigong. According to Hamdy, “On average, diabetes has the potential to rob you of more than 12 years of life, while dramatically reducing the quality of life for more than 20 years through chronic pain, loss of mobility, blindness, chronic dialysis and heart disease.” Such serious consequences also include stroke, hearing impairment and Alzheimer’s, he adds. All provide good reasons to live responsibly every day, cherishing longterm goals of laying claim to the best possible health. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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Four Ways to Flex Our Muscles by Marlaina Donato
hether working out at the gym or taking to the trails, stretching is sometimes an overlooked asset to any exercise regimen. Eliminating stretches or not doing them properly increases the risk of injury and deprives muscles of what they need for optimum performance. “Just because you are in shape doesn’t always mean you have good flexibility,” notes LaReine Chabut, a Los Angeles fitness expert and author of Stretching for Dummies. “If you do plenty of strength training and cardio, but you don’t do any stretching, you’re creating an imbalance in your body. Flexibility plays a big part in overall fitness.” Loosening up correctly not only fosters flexibility, but also improves muscle endurance and coordination. “Everyone should be stretching, especially as you age, to maintain range of motion and balance,” advises fitness trainer Ben Wegman, of The Fhitting Room, in New York City. “A personal workout regime can be enhanced with stretching, which also increases mobility, improves posture and performance, and reduces stress levels.”
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Four Categories, Many Variations “Different types of stretches access different muscles and different types of flexibility, but together, can benefit everyone,” says Wegman. There are many ways to stretch, but knowing what to do and when to do it can be key to optimum results and injury prevention. Warming up to different types of stretches can be a little daunting, but the basic four (sometimes combined in terminology) are passive, static, active and dynamic. In the past, ballistic stretching was common and included potentially harmful bouncing techniques, but today dynamic stretching has become a favorite among trainers, consisting of specific, controlled movements that prepare the body for the demands of both engaging in sports and an average workout. “Stretches can be confusing, so as a rule of thumb, I suggest dynamic stretching for any workout that involves movement and passive stretching for cooling down after a workout to release the muscles,” says Chabut. Stretching also plays an important role in yoga, which generally complements different stretches by adding a mindbody connection. “Breath is the key difference between yoga and regular stretching,” notes Chabut. “The use of breath allows you to get deeper into the muscle. Yoga also places particular emphasis on core muscles: the abdominals, lower back and spinal muscles. Through focus
and deep breathing, yoga allows you to move beyond stretching into a deeper physical experience that both strengthens and focuses your body.”
muscle or stretch too forcefully. “Introduce low-intensity stretching back into a regime only under a doctor’s supervision,” she cautions.
Injury Prevention and Recovery
For Chabut, moderation is everything. “Gently warm up the body before moving into deeper stretches. Build heat in the muscles slowly to avoid potential injury,” she advises. Proper stretching is beneficial, but not doing so can foster bad habits and cause muscle or tendon tears. “Stretching cold muscles or using improper techniques such as bouncing when holding a stretch position are common mistakes,” observes Whelan. Stretching doesn’t have to be reserved for workouts, and with a little discipline, its benefits can easily be attained at home or the office. “Take 10 minutes during your favorite TV program and perform a couple of stretches,” suggests Wegman. “Make it a point to get up every half-hour and stretch for five minutes before resuming work. If you aren’t being pushed or pushing yourself, you won’t see results or make improvements. If it doesn’t challenge you, it doesn’t change you.”
Nancy Whelan, a physical therapist and owner of The Physical Therapy Center, in West Palm Beach, Florida, emphasizes the importance of proper technique for clients to avoid further injury, especially individuals that had a torn Achilles tendon. “Stretching is important when doing any exercise, and especially important following surgery or injury, because the body’s reaction to either one is to contract, which can cause secondary problems,” explains Whelan. “I think the body has an intelligence we must listen to. We must acknowledge our limitations and the signals our body sends us to let us know that something is harmful or painful,” she notes. “When you take responsibility to take care of your body, it will take care of you.” For injury prevention, dynamic stretching offers many benefits. “It’s the best because it ensures that all major joints have full range of motion and sufficient muscle length,” says Wegman. She advises never to stretch an injured
Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
Stretching Guide at a Glance
Benefit: Increases flexibility in the muscles being stretched and increases strength in the opposing muscles.
STATIC What it is: Hold a stretch in a challenging, but not painful position, for 10 to 30 seconds until feeling discomfort; once this is felt, the muscle then releases and relaxes.
PASSIVE What it is: Employ an outside force such as a stretching device, strap or another’s body weight such as a trainer, physical therapist or massage therapist, which assists the stretch while the individual remains passive. The targeted muscles are not actively engaged. Examples include postworkout stretches applying pressure with a body part, towel or other prop or piece of equipment.
Benefit: Improves flexibility. ACTIVE (aka Static Active) What it is: Engage and contract the muscle group opposite the one being stretched to initiate the stretch; repeat. Many yoga poses are examples of active stretching.
Benefit: Increases range of motion, decreases muscle tension (spasm)
Helpful Resources BOOKS Dynamic Stretching: The Revolutionary New Warm-Up Method to Improve Power, Performance and Range of Motion, by Mark Kovacs Dynamic Stretching vs. Static Stretching and Their Benefits, by Jack Cascio Exercise Balls for Dummies (including safe stretches for pregnant woman) and Stretching for Dummies, both by LeReine Chabut Stretching: 20 Simple Stretching Techniques to Relieve Pain and Increase Flexibility, by Neb Notliar ONLINE VIDEOS BlackBeltWiki.com/stretching (range of stretches specific to martial arts styles and body parts) DoYogaWithMe.com/yoga-beginners (free yoga videos for all levels) ElderGym.com/elderly-flexibility (highly detailed instruction tailored to seniors) Essentrics.com/media.html (videos from the PBS series Classical Stretch) StretchCoach.com/resources/ stretching-videos (instruction specific to sports and muscle groups) StudioSweatOnDemand.com/classes/ feature/good-for-beginners (select stretching videos) and reduces post-workout soreness and fatigue. DYNAMIC What it is: Use controlled, gradual movements and stretches that involve repeated range of motion moves, especially in relation to a specific activity or sport that will follow the warm-up. Benefit: Prepares the body for activity and warms the muscles; especially advantageous after static stretches. Builds strength. Primary sources: Fitness Science; Scott White, a power trainer in Scottsdale, AZ.
SACRED SILENCE Discover the Benefits of Quiet at a Silent Retreat by April Thompson
ndividuals seeking to escape life’s ceaseless distractions, deepen their personal spiritual practice, enhance well-being and gain fresh perspective, are patronizing silent retreats in rising numbers. “Retreats are a special opportunity to enter a healing space where your natural energy, insight, intelligence and wisdom can arise,” says Linda Mary Peacock, known as Thanissara, a former Buddhist nun, cofounder of South Africa’s Dharmagiri Hermitage and Outreach and a retreat leader at the Spirit Rock Insight Meditation Center, in Woodacre, California. Sheila Russ, of Richmond, Virginia, has participated in several retreats with silent components, hosted by spiritual traditions spanning Baptist to Benedictine. “People of different faiths all have the same need to reach inside and listen. If we don’t slow down and get quiet, we can’t hear what’s going on with us,” says Russ. “Spending time in contemplation is cleansing and freeing; I feel like mentally and spiritually I can breathe.”
Attaining heightened well-being after a retreat may have a neurological basis, according to research from Thomas Jefferson University’s Marcus Institute of Integrative Health, in Philadelphia. Silent retreats appear to raise the brain’s levels of mood-boosting chemicals, according to Dr. Andrew Newberg, director of research there. Newberg’s team tested the brains of retreat participants before and one week after an Ignatian-based retreat, finding significant changes in their serotonin and dopamine systems. “Whether through prayers, walks or meditations, the single-minded ritualistic aspect of retreats seems to predispose the brain for peak spiritual experience,” he observes.
What to Expect
Formats vary, but most silent retreats entail extended periods of sitting meditation or prayer, often alternating with
walking meditation or other mindful movement. Some may also entail a work detail, like sweeping the meditation hall or helping prepare meals. “Work tasks help bring mindfulness into everyday life,” says Chas DiCapua, a resident teacher for the Insight Meditation Society’s flagship retreat center in Barre, Massachusetts, who has led silent retreats teaching Buddhist practices for 20 years. “The community aspect is equally important; being surrounded by people that support your spiritual practice can encourage you on what can be a lonely path.” Silence doesn’t mean being static and somber or not thinking, counsels David Harshada Wagner, of Ojai, California, whose meditation retreats draw from the Indian mystical traditions of yoga, vedanta and tantra. “Silence is more than the absence of talking; it’s a powerful energy,” says Wagner. “Silent retreats are the loudest, as the energy is roaring within. It should be a joyous practice.” Yet retreats aren’t a cakewalk. Los Angeles author and mindfulness facilitator Jennifer Howd chronicles the challenges of her first nine-day silent retreat in Joshua Tree, California, in her memoir Sit, Walk, Don’t Talk. Seven retreats later, Howd says that although the journey isn’t always easy, she always gains insights about herself and the nature of the mind.
Choosing a Retreat
Retreat leaders caution that while it’s good to jettison expectations and approach the experience with an open mind, choose a retreat that fits individual needs. The level of personal attention at
The deliberate, conscientious practices of my first silent retreat made me appreciate each moment: the gifts, blessings, music, stretching, meditation, prayers and practice of stillness. ~Unity retreat feedback retreats can vary greatly, remarks Thanissara. “Some may host 100 or more people, relying largely on taped instruction without much interaction with group leaders. A small group might be better for a first retreat,” she suggests. Thanissara recommends an upfront review of instructor credentials and starting with a weekend retreat before embarking on one of longer duration. Regardless of length, retreats aren’t always for everyone. “If you’re going through emotional or psychological difficulties, it’s best to discuss your circumstances with a teacher at the retreat center before deciding to attend. If you’re in therapy, talk with your therapist,” counsels DiCapua.
etreat centers vary from nondenominational to those aligned with a faith, but even within a tradition, styles of meditation vary. The following opportunities highlight some of the more prevalent offerings. RetreatFinder.com and RetreatsOnline.com can be helpful tools.
Omega Institute: One of the largest centers on the East Coast, the Omega Institute (eOmega.org), in Rhinebeck, New York, offers yoga, meditation and mindfulness retreats led by notable and varied spiritual teachers. Unity: The Unity church, a Christian faith honoring all paths to God, offers an
annual silent retreat facilitated by Rev. Paulette Pipe (TouchingTheStillness.org). Held at Unity Center, in Kansas City, Missouri, the experience incorporates soulful music, labyrinth walks and meditation practice.
Tassajara Zen Mountain Center: A working monastery for more than 50 years, Tassajara Zen Mountain Center and Hot Springs (sfzc.org/tassajara), in the Ventana Mountains of northern California, offers lay meditation practitioners a sense of monastic life each summer. Retreats are mainly taught in the Zen Buddhist tradition, focused on observing the breath and mind. Rolling Meadows: Located in rural Brooks, Maine, Rolling Meadows (RollingMeadowsRetreat.com) offers silent retreats combining yoga and meditation. Leaders Patricia Sunyata Brown and Surya-Chandra Das take an eclectic approach incorporating multiple traditions to stimulate self-inquiry and compassion.
Retreat Back to Everyday Life Afterwards, ease back into the daily routine; don’t rush back into old patterns of media and food consumption, recommends Howd. “Try to build-in a day or two of down time. You may still be processing things emotionally.” DiCapua suggests finding a local community of a kindred practice to keep the momentum going, and not expect to keep it up as earnestly at home as at the retreat. Attending daylong maintenance retreats on Saturdays or Sundays can also help sustain individual practice. Above all, “Appreciate yourself for having thought to go on a retreat and follow it through,” says DiCapua. “It can be a radical thing.” Connect with freelance writer April Thompson, in Washington, D.C., at AprilWrites.com.
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Silence is a source of great strength. ~Lao Tzu
Not Your Grandma’s Stuffing Healthy Twists on Old Favorites by Judith Fertig
hanksgiving side dishes continue to evolve, even though traditional entrées still hold pride of place. New, lighter alternatives to time-honored stuffing maximize flavorful dried fruits, herbs and nuts. Healthy options may use gluten-free bread or black rice, cauliflower, chestnuts or pecans for flavor, bulk and color. A stuffing can also fill a halved acorn squash or cored apple. According to renowned health authority Dr. Joseph Mercola, pecans contain more than 19 vitamins and minerals, including anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants and immuneboosting manganese. Erica Kannall, a registered dietitian in Spokane, Washington, and a certified health and fitness specialist with the American College of Sports Medicine, likes dried fruits because they contribute antioxidants and fiber.
Celebrity chef Rocco DiSpirito, of New York City, salutes his Italian heritage 18
with chestnuts and embraces healthy living with millet and mushrooms in his special stuffing. His new book Rocco’s Healthy + Delicious includes healthy takes on Thanksgiving dishes such as a sugar-free cranberry sauce. Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle, created a healthy stuffing she loves. “My GrainFree Sage and Pecan Dressing is one of my favorite dishes to bring to gatherings because it works with a variety of diets,” she says. “It’s gluten-, dairy- and grain-free, paleo and vegan. The pecans can be omitted for a nut-free version.” Riced cauliflower is the base, which is available prepackaged at some groceries, but can be made at home simply by chopping the florets into rice-kernelsize pieces. “Cauliflower is the perfect base for this recipe, as it adds a nice texture in place of bread and provides extra fiber,” she says. Laurie Gauguin, a personal chef in the San Francisco Bay area, specializes in gluten-free dishes that she prepares in clients’ homes. “Anything that will hold its shape and not crumble too much can work as a stuffing base,” she says. “Gluten-free, somewhat sticky grains, like short grain brown rice, Chinese black rice, millet or soft-cooked quinoa work well.” “Choose a mixture that contrasts with the texture and color of the food you’re stuffing,” advises Gauguin. “I created a stuffing that has crunchy pecans, tender black rice and chewy, dried cranberries to contrast with the creaminess of the cored squash entrée. The black rice looks striking against the golden squash.” A stuffing that everyone can eat is ideal for a holiday gathering, either to serve or bring. Lauberth observes, “While not always possible, it’s nice if the host can accommodate various dietary concerns and preferences. Bring your own hearty side dish or two so that you have enough to make a meal for yourself if needed.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).
Rocco DiSpirito’s Stuffing Yields: 8 servings 1 Tbsp grapeseed oil ¼ cup millet 1 lb crimini mushrooms, sliced 1 large onion, diced 3 stalks celery, diced 1 medium carrot, diced 4 chestnuts, chopped 1 Tbsp fresh sage, shopped 1½ Tbsp poultry seasoning 3 scoops Rocco’s Protein Powder Plus (check Amazon.com) 2 egg whites 1¾ cups low sodium chicken or vegetable stock Kosher or sea salt and freshly ground pepper Place grapeseed oil in a 12-inch cast iron pan; place the pan in the oven and preheat oven to 425˚ F.
photo by Stephen Blancett
Healthy Holiday Stuffing Recipes Cook a quarter-cup millet in a small saucepan on the stovetop according to package instructions. When millet is cooked through, transfer it to a large mixing bowl. Heat a large, safe, nonstick sauté pan over high heat and use it to sauté the mushrooms until tender and golden, approximately seven to 10 minutes.
ing, protein powder, egg whites and chicken stock to the large mixing bowl, and then use a rubber spatula to mix well, so that no lumps are visible.
Transfer mushrooms to the same mixing bowl as the millet.
Carefully remove the cast iron pan from the oven, and then pour stuffing batter into it. Popping occurs as the outside batter develops a crust.
Heat a large, safe, nonstick pan over medium heat and use it to sweat the onions, celery and carrots until tender and translucent, about 10 minutes.
Return the cast iron pan to the oven and bake for 13 minutes.
Transfer the vegetable mix to the same mixing bowl as the millet and mushrooms.
Remove from oven and turn the result out onto a serving dish.
Add the chestnuts, sage, poultry season-
Recipe courtesy of Rocco DiSpirito,
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Coming Next Month
Holidays Plus: Uplifting Humanity December articles include: Tips for a Peaceful and Happy Holiday Uplifting Your Family New Year Inspirations and so much more!
Pumped Up About Geothermal Homeowners Like its Eco-Friendly Cost Savings by Jim Motavalli
I To advertise or participate in our next issue, email firstname.lastname@example.org 20
t’s an uncertain time for home-based geothermal heating and cooling, which has been increasing for years. The good news is that the cost of the technology is down and its efficiency is up. Yet a helpful 30 percent federal income tax credit inaugurated in 2009 disappeared in 2017 and may not get renewed anytime soon, even though H.R. 1090, a bill aimed at restoring the credit, has had strong support in Congress, led by New York Republican Congressman Tom Reed. While ideal spots for tapping into Earth’s energy are where tectonic plates meet and move, such as along the U.S. West Coast and in Alaska, it’s a misperception that it’s only possible in corresponding states. Anyone in the U.S. can use a geothermal heat pump, which works by accessing the constant 50-degree temperature just below the Earth’s surface. Iceland is equipped to get 50 percent of its energy from geothermal. Other countries now accessing it for at least 15 percent of their energy include Costa Rica, El Salvador, Kenya and the Philippines.
How It Works
The systems work by moving water through plastic pipes sunk into the ground, and using a heat exchanger to warm or cool refrigerant that then circulates throughout the house. Operating like a conventional heat pump, it needs less than half as much energy—just one kilowatt-hour of electricity— to produce 12,000 BTU (British thermal units, a standard energy measure). Its efficiency is double that of the best air conditioner and 50 percent superior to the best natural gas furnace, according to the U.S. Department of Energy. Planetfriendly geothermal energy emits no pollution and reduces the need for fossil fuels.
Dougherty still sees geothermal as a good deal for homeowners, with a payback period of seven to 10 years. Dale Binkley of Landenberg, Pennsylvania, installed his home’s geothermal heat pump in 2006, before the 30 percent federal tax credit took effect. His out-of-pocket cost was $23,522, with a small federal credit and modest rebate from the local utility. Binkley is pleased. “The system is easy to maintain, cost efficient, and works well. It heats and cools better than I thought it would,” he says. Binkley saved $1,000 on his heating and cooling bill the first year, a savings he continues to enjoy every year.
Return on Investment
While they can cost $20,000 to $25,000 for an average-sized home, the systems are long-lasting; most provide a 10-year or longer warranty, based on having few moving parts that may break. The above-ground compressor and pump have a 20-year life expectancy and the expensive underground piping system should last a lifetime, says Brian Clark Howard, a National Geographic editor and co-author of Geothermal HVAC [heating, ventilation and air conditioning]. “Once the wells are dug and the loops are in, you’ll probably never have to revisit them.” According to Ryan Dougherty, chief operating officer of the Geothermal Exchange Organization, which represents manufacturers and installers, a typical home system costs approximately $24,000 installed, including the ground heat exchanger and all necessary ductwork. Renewable energy often makes sense without subsidies.
“You’ll gain outstanding temperature and humidity control, plus a better running, more-efficient HVAC system,” Howard says. “Installing geothermal will also increase property values.” Institutional customers reap comparable benefits. As a tax-exempt entity, the Cozy Green Library, in Darien, Connecticut, uses geothermal heating and cooling, along with energy-efficient computers, LED light bulbs and storm water biofiltration, Carefully evaluating options allows homeowners and commercial landlords to make an informed decision about tapping into Earth’s free energy. Jim Motavalli, of Fairfield, CT, is an author, freelance journalist and speaker specializing in clean automotive and other environmental topics. Connect at JimMotavalli.com.
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DIY FIRST-AID FOR DOGS Seven Natural Home Remedies by Karen Becker
any pet parents check their kitchen cabinets first when treating their canine companion’s minor health issues. Three helpful basics are canned, 100 percent pumpkin, povidone iodine antiseptic and 3 percent hydrogen peroxide, plus apple cider vinegar and coconut oil.
Constipation, Diarrhea and Other Minor Digestive Issues Solution: Canned pumpkin. For occasional mild tummy upsets, give a teaspoon of pumpkin for every 10 pounds of body weight, one to two times a day, either in food or as a treat, for non-allergic dogs. Pumpkin’s soluble fiber can ease diarrhea and constipation.
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Minor Skin Abrasions, Cuts, Infections or Hot Spots Solution: Povidone iodine. The gentle Betadine brand can allay staph, yeast and most common bacteria. It’s safe if a pet licks it. Dilute the povidone iodine until it looks like iced tea, soak a clean cloth and gently wipe infected skin areas. Rinse the cloth, wipe the skin, and then pat dry. Repeat twice daily for a minor issue.
Itchy, Irritated Paws Solution: Footbaths. About 50 percent of a dog’s foot licking and chewing can be alleviated by simply rinsing off allergens and other irritants
from its paws. For large dogs, soak one foot at a time in a bucket. Stand small dogs in a sink or tub, or dunk one paw at a time in a small container of solution. Dilute povidone iodine to the color of iced tea and add to the footbath. Swish it around while the dog stands in it for two to five minutes. Talk soothingly and offer treats as needed.
Fleas Solution: Apple cider vinegar (ACV). It doesn’t kill fleas, but helps deter them. Put a solution of equal parts raw, organic ACV and water in a spray bottle and spritz the pet before they head outdoors plus dog bedding. Consider adding it to a dog’s food as well; one teaspoon for every 20 pounds of pooch. Dur-
ing baths, pour diluted ACV of one cup of vinegar to one gallon of water over a freshly bathed dog (avoid the head) for a flea-preventive rinse. Massage the ACV solution into their coat and towel dry. Don’t rinse. Alternatively, add about two cups of apple cider vinegar to their bathwater.
Crusty Skin and Nails Solution: Coconut oil. Skin treatments using 100 percent organic, cold-pressed, human-grade coconut oil can reduce flaking and improve skin quality, especially for seniors with crusty patches of skin and funky nails. Bathe the dog, and then rub the oil into the skin all over their body, especially on dry areas. Let it absorb for about five minutes. Follow with another bath (not much lather) and a very light rinse. Also, dab it directly on hotspots, eruptions and rashes after disinfecting.
Skunk Encounter Solution: Skunk rinse. In a pail, mix one quart of 3 percent hydrogen peroxide, one-quarter cup
of baking soda and two teaspoons dishwashing liquid. For a large dog, double, triple or quadruple the mixture, based on their size and coat. Apply the mixture to the dog’s dry coat, taking care to avoid the eyes. Massage the mixture into the coat and skin for about five minutes or until the skunk smell starts to dissipate. Use a sponge to apply the solution to the chin, cheeks, forehead and ears. Rinse thoroughly. When rinsing the head, tilt the dog’s chin upward to protect the eyes. It may be necessary to repeat the entire process up to three times. Rinse off the solution completely.
Toxin Ingestion Solution: Hydrogen peroxide to induce vomiting. Use 3 percent hydrogen peroxide and give one teaspoon for every 10 pounds of dog weight. Add a little vanilla ice cream or honey to encourage
swallowing, or simply syringe it down their throat, if necessary. Walk the dog for a few minutes— movement helps the hydrogen peroxide work—which typically occurs within 15 minutes. If the dog doesn’t vomit in 15 minutes, give a second dose. If after another 15 minutes they still haven’t vomited, call a veterinarian. Don’t induce vomiting if the dog is throwing up already, has lost consciousness or can’t stand, or it’s been more than two hours since they ingested the toxin. Harsh chemicals can cause burning both as they are swallowed and come back up. For these problems, seek veterinary care immediately. Dr. Karen Becker, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets (HealthyPets. Mercola.com).
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Ways to Focus on What Really Matters by Marlaina Donato
Thanksgiving inspires a season of appreciation for what sustains us and gives meaning to life.
Share Good Food
“I think true sustenance is when our hunger for connection and belonging meet,” says Sarah Ban Breathnach, the Los Angeles author of The Simple Abundance Journal of Gratitude. “When my daughter was small, we would purchase a complete Thanksgiving dinner for the local food pantry when we shopped for our own, saying, ‘One for us, one for them.’” Nourishment of our emotional and spiritual selves often begins with choosing simple, whole food. Rocco DiSpirito, a New York City celebrity chef and author of Rocco’s Healthy + Delicious, reminds us, “Eat real food! Return to the basics of eating what’s produced by Mother Nature. You’ll become a better partner, parent and person.” Cooking is more enjoyable when shared; beyond partaking together, partnering in meal preparation is a fun way to nurture bonds with others any time of the year.
Bangor, Pennsylvania, has opened her doors for intimate community events through the years. “My former home, a converted church, was a perfect space for organizing and a way to give back,” says Caldara, who has hosted gatherings on local environmental issues, music performances, literary nights and annual Dr. Martin Luther King Jr. celebrations. Small living spaces can be just as welcoming and facilitate simple conversation, a valuable gesture. “The art of listening is such a beautiful, but rare act of kindness. I love technology, but there’s no denying that our devices have made us poor listeners,” says Michael J. Chase, of southern Maine, the founder of The Kindness Center, whose books include Am I Being Kind and Off: A Memoir of Darkness, a Manual of Hope. Each month, Chase makes it a point to visit friends and send some handwritten notes instead of using social media.
Share Life’s Happiness
Common interests lessen the chasm between our to-do lists and nurturing camaraderie. Anna Maria Caldara, of 24
Sharing our time or talent will be remembered long after the holiday feasting. Author Nicole J. Phillips, of Athens,
Ohio, author of Kindness is Contagious, observes, “We are literally created to be kind; it’s well known that feel-good endorphins are released when we do an act of kindness. I think we often hold back because we predetermine that our resources are limited. Know your talents and gifts, and build your acts of kindness accordingly.” Marlaina Donato is a freelance writer, author and multimedia artist (MarlainaDonato.com).
Feed Your Soul n Revive a traditional weekly or monthly dinner with family or friends. n Whip up and enjoy a healthy dinner or dessert with someone not seen in a while. n Organize a healthy potluck using local ingredients and encourage invitees to bring someone that’s new to the group. n Choose a healthier version of a holiday favorite and print out the recipe for everyone at the event. n Fill a holiday basket with yummy and colorful edibles and drop it off at a local business or library to express appreciation. n Seek reconciliation by initiating a conversation with someone that may have been hurtful. n Explore ThePeoplesSupper.org to join or host a dinner to make new friends.
Offer Some Time n Offer to help clean up a friend’s yard or organize a closet or room in their house. n Host a children’s art party and donate their works to a local facility or shelter. n If in possession of a holistic, artful or practical skill, gift it. n Bring a pot of homemade soup to a friend or neighbor that’s under the weather. n Find ideas for random acts of kindness at Kindness.org.
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Registration required. Verdant Community Wellness Center, 4710 196th St SW Lynnwood. WellnessCenter@VerdantHealth.org or 425-582-8600.
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.
Wednesday, November 15
Wednesday, november 1 Free Middle Childhood Health & Wellness Summit – 8am-4pm. Participants including parents, educators, social workers, community leaders, child advocates, physical and mental health providers, tribal representatives, and public health staff will participate in a day of workshops focused on children’s health. Free. Registration required. Daybreak Star Indian Cultural Center, 5011 Bernie Whitebear Way, Seattle. Shanne.Montague@doh.wa.gov.
thursday, november 2 Winter, Women and Wellness Workshop – 6-7pm. This year you can literally have your pumpkin pie and eat it too, because Lauren Chambers, the certified nutrition healthy lifestyle coach of So Fresh N So Green is here to help you navigate holiday stress and eating in a way that empowers you to fully enjoy and embrace this season while keeping your health, sanity and body in tip-top shape. $25, includes wine, self-care goodie bags and a raffle ticket. Registration required. CitySweatsSeattle.com.
friday, November 3 Northwest Green Building Slam – 5:30-10:30pm. The NW EcoBuilding Guild presents 10 innovative, sustainable, high-performance “green” buildings that push the envelope in our built environment. Projects range from residential to multi-family to mixed use developments in the Seattle area. Each of 10 juried presenters will have just 10 minutes to show us 10 slides of their exciting project as they explain what they learned, what they would do differently, and any other sustainable contributions that their project has made to our local community. $25. Registration required. NorthwestGreen.org.
saturday, November 4 Northwest Green Building Summit – 9am-7pm. Get inspired by fantastic speakers and connect with sustainable building professionals from the Pacific Northwest and beyond. We’re looking forward to learning from one another, sharing best practices, and re-energizing our vision to drive the green building movement forward. Registration includes light breakfast, lunch, and networking reception (with appetizers and drinks). $265. Registration required. NorthwestGreen.org.
monday, November 6 Learn & Taste: Winter Wellness and Nutrition to Boost the Immune System – 6-8pm. Come join Dr. Snapinn from Pacific Medical Centers for an engaging talk on staying well this winter. She
will cover how to protect yourself and your family against colds and flu, discuss the research behind treating illnesses with supplements, learn how to protect yourself from seasonal affective disorder, and review safety tips to prevent falls and other winter injuries. Enjoy food samples and ask questions to our professionals in this memorable evening of wellness. Free. Registration required. Verdant Community Wellness Center, 4710 196th St SW Lynnwood. WellnessCenter@VerdantHealth.org or 425-582-8600. Meditation Monday – 7-8:30pm. Learn a style of meditation based on a fusion of ancient techniques of toga and mind acrobatics, mixed with modern techniques of psychology and Nuero Linguistic Programming. It is great for beginners and those who have a difficult time quieting the mind and also very effective for the seasoned spiritualist. $10-20. Union 512 at Pier View Chiropractic, 19987 1st Ave S., Suite 102, Normandy Park.
tuesday, November 7 Fungi Perfecti: Mycorestoration – 6:15-8:30pm. Fungi Perfecti shares a brief overview of their research on the use of fungi for filtration of water, the breakdown of toxic wastes, empowering ecoforestry strategies, and helping to influence and control pest insect populations. Their current Bee research with WSU and funding campaign will also be discussed. Donations accepted. 21 Acres, 13701 Northeast 171st Street, Woodinville. Info@Fungi.com.
saturday, November 11 Supernatural Wellness Pop-Up – 11am-5pm. Join us for an exploration of what it means to raise your vibration. We’ll begin with a 90 minute yin yoga practice, followed by open discussion and guided heart opening exercises. This gathering is intended to serve women who are yearning to connect deeply with themselves and live in a higher vibrational state. Please wear comfortable, breathable, “yoga” clothing and bring a journal. $99. Registration required. Centilia Cultural Center, 1660 South Roberto Maestas Festival Street, Seattle. Yeradmi.com.
Tuesday, November 14
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. The Upper Crust Catering Co., 8420 Greenwood Ave N, Seattle. 206-706-2635.
saturday, November 18 NW Tapper’s Gathering – 10am-6pm. This all day event will feature the top Emotional Freedom Techniques practitioners from the region, sharing their wisdom and expert knowledge in their various specialties. Learn new techniques, share your own healing stories, and help us forge a real EFT community in the Pacific Northwest. All net proceeds go towards EFT non-profit organizations conducting EFT research. $125/$160 “bring a friend” rate. Registration required. Bastyr University 14500 Juanita Dr NE, Kenmore. 360-661–6877 or Alina@ EFTTappingTraining.com. High Vibes for the Holidays – 3-7pm. Join us for a nourishing afternoon of intention setting with crystals, a candlelit Yin Yoga class, healthy snacks, meditation and an exclusive 60 minute coaching session on how to determine your individual selfcare minimums and just how to put them into practice. $125. Registrastion required. Inner Alchemy, Treasures and Transformation, 7354 35th Ave SW, Seattle. TribeLifeEvents.com.
sunday, November 19 Yoga & Wine at W.T. Vintners – 10:30am-12pm. Join a local yoga instructor for an all levels yoga class located in the beautiful W.T. Vintners Barrel Room within the Woodinville Warehouse District. Be prepared to have fun, try something new, find stillness, as well as meet your local yoga and wineloving community. After our one hour yoga flow, you will have a private wine tasting before the winery opens its doors to the public. Choose from tasting five different wines, or sit back and relax with a glass of wine. $20. Registration required. Bring your own mat. W.T. Vintners, 19495 144th Ave NE Ste B210, Woodinville. Elise@WTVintners.com.
The MIND Diet: Eating for Better Brain Health
saturday, November 25
– 2-3pm. Making simple changes in what you eat can have a powerful effect on brain health, providing many health benefits, including preventing memory loss and improving cognitive function. Kim Larson, RDN, CD, and Health & Wellness Coach from Total Health will explain the nutrition research behind the MIND diet, show you how to follow it, and explain the amazing benefits it provides for brain health as well as prevention of other chronic diseases. Free.
Urban Craft Uprising: Gobble Up – 10am-6pm. This is your chance to shop with over 75 of the best artisanal and craft food makers in the Pacific Northwest! Discover independently owned, local food or beverage companies focused on quality ingredients. Free. Meydenbauer Center, 11100 Northeast 6th St, Bellevue. Facebook.com/UrbanCraftUprising.
Free Meditation Happy Hour – 3-4pm. Learn more about the Happiness Program and how Sudarshan Kriya can have a lasting impact in your life. During our Free Meditation Happy Hour we’ll explore the ancient science of the mind, learn powerful breathing-techniques that infuse the body with energy, and experience a deep, guided meditation. Free. BeHappyWA..org.
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. 425-3505448. Dena-Marie.com.
saturdays Sew Up Seattle – 11am-1pm the fourth Saturday of the month. 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.
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