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feel good • live simply • laugh more


Whole-Being Workouts Moving the Body Opens the Door to Spirit

Keep Moving With the Help of a Personal Trainer

Why Sugar Isn’t So Sweet Self Coaching Be Your Own Breakthrough

September 2013 | Seattle Edition | natural awakenings

September 2013






elcome to the September issue of Seattle Natural Awakenings! This is my favorite month of the year, which is only slightly influenced by the fact that my birthday falls in September. Often most of this month is absolutely warm and beautiful, but there are increasingly obvious hints from nature that scarves, boots, cider and soup await. There’s potential and promise in the crisp nights and fading sunlight, and after the adventures and expansion of summer, I find returning to home, hearth and routine is comforting. After a summer of fun and feasting with friends and at festivals, some of us find ourselves renewing our commitment to healthier eating habits and cutting down on sweets. “Sugar Monster” (page 24) outlines the negative effects of excessive sugar consumption and offers sweet natural alternatives. If you are also getting back into your exercise routine, our feature “Whole Being Workouts” (page 12) touches on fascinating research that shows exercising can induce what is essentially a spiritual experience. If you’ve ever lost track of space and time and felt both energy and peace in the middle of your workout, then chances are you’ve experienced these amazing neurological conditions. Exercise offers incredible benefits that extend beyond fitness and help you grow into the person you want to become, but sometimes a more methodical review can help as well: “Self Coaching” (page 10) gives tips for assessing where you are at, and where you want to go, plus a checklist of different areas of life in which you can be your own life coach. If you need a little more outdoor activity and time in nature, “Fall Migration” (page 22) introduces the uninitiated to the thrills of bird watching. I have a good friend who is an expert bird watcher and I was surprised to find how much I enjoy the thrill of the hunt and the quirks and distinctive mannerisms of individual species. There’s lots more in these pages, so I invite you to dive in and enjoy! To your health and happiness,

contact us Publishers Ann Dorn David Seregow National Editor S. Alison Chabonais Account Manager Dena Marie 425-350-5448 Design & Production Patrick Floresca Franchise Sales John Voell II 239-530-1377 To Advertise: 206-788-7313 or 425-350-5448 3815 S Othello St. 100-186 Seattle, WA 98118 Phone: 206-788-7313 Fax: 877-531-7691 © 2012 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.

Ann Dorn

SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address.


Natural Awakenings is printed on recycled newsprint with soybased ink.

natural awakenings

September 2013


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newsbriefs healthbriefs wisewords community spotlight yogalife actionalert inspiration consciouseating

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 SELF COACHING Create Your Own Breakthrough by Abe Brown


Moving the Body Opens the Door to Spirit by Lisa Marshall

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advertising & submissions


Melissa Joy on Matrix Energetics by Ann Dorn


Advanced Yoga Study Not Only for Students Planning Yoga Career

by Shannon Garcia

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 206-788-7313 or 425-350-5448 or email Deadline for ads: the 15th of the month.


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CALENDAR SUBMISSIONS Email Calendar Events to: or submit online at 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 4




Thrill to Flocks in Full Flight

by Timothy Boucher

How Sweet It Isn’t by Kathleen Barnes

26 STAYING POWER A Good Trainer Keeps Us on Track by Debra Melani

27 SCHOOLS GO GREEN Homework, Lunch, Buses Get an Eco-Makeover by Avery Mack


newsbriefs Metamorphosis Holistic Spa Celebrates Grand Reopening


local holistic spa is celebrating a grand re-opening in a new location between Wallingford and Fremont. “It’s wonderful to be in this neighborhood,” owner, massage therapist, and esthetician Aubra Alexandar says. “PCC Natural Foods is so close, and I just love the Fremont community.” Alexandar notes many consider Fremont a fun neighborhood in which to spend an afternoon. Her new location is two blocks away from the famous Fremont troll under the Aurora Bridge and a plethora of diverse restaurant options. “It’s great being right off Aurora and close to I-5 in order to be more convenient to my clients,” Alexandar says. “I love this new space and am excited to continue offering services to help my clients look and feel their best.” Alexandar has been a massage therapist for nearly 19 years and offers a variety of massage styles, including myofascial release, a technique that aids in breaking up adhesions (scar tissue), which relieves chronic pain and tension. Muscles can work better and more freely, increasing range of motion, according to proponents of the technique. Alexandar also offers the M’liss line of products, including conturing detox body wraps, internal cleansing protocols and nutritional supplements, GM Collin skin care products for facials, and Youngblood healthy mineral makeup. “Wellness is one of life’s most precious and greatest gifts, and I absolutely love seeing clients transform from the inside out,” says Alexandar.

Live Your Passion Personal Empowerment Retreat Scheduled


egistration is now open for “Live Your Passion,” a one-day personal empowerment retreat scheduled for Saturday, October 5, at the Waterfront Lodge at Thousand Trails in La Conner, WA. Participants will delve into their life’s passion and purpose, learn methods of meditation and journaling to gain clarity, and tame the mean voices in their heads through positive self talk. “We’ll create a personal vision statement and learn the steps to craft a strategic plan for your life,” says Stacie Zinn Roberts, host of Live Your Passion Radio and creator of the What’s Your Avocado? personal empowerment concept, who is presenting the event. The event will feature special guest Galen Emanuele, who performs improv at the Upfront Theater in Bellingham with TV personality Ryan Styles. Emanuele will lead an interactive session on The Power of Yes to illustrate how positive reinforcement methods used in improv translate to everyday life to “enhance personal growth, empowerment, and human awesomeness,” Emanuele says. The retreat includes a workbook, ongoing email follow-ups, continental breakfast, lunch, and a beach walk, weather permitting. $95. Register at

Metamorphosis Holistic Spa is located 3606 Woodland Park Ave N, Suite 101, Seattle. For more information: 206-5470420 or

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September 2013


healthbriefs Free Talks On Healthy Eating, Menopause Coming up at Bastyr Center


astyr Center for Natural Health is kicking off fall with a series of free talks at the Wallingford clinic. To help get students back to school healthy, the series begins with “How to Eat Healthy on a Budget,” from 6 to 7:30 p.m. Thursday, Sept. 5. “Many people want to eat healthy, but when faced with spending $5 on either an entire fast-food meal or just one head of organic lettuce, it can be difficult to choose the healthier option,” says Lisa Holman. Holman and Stephanie Fairweather will share some of the tricks that have helped them live frugally as students in Bastyr University’s Master of Science in Nutrition program, demonstrating that a bit of planning helps make decisions that are both inexpensive and good for health. Under the guidance of clinical supervisor Kelly Morrow, MS, RD, CD, Holman and Fairweather will offer tips on how to stretch food budget dollars and make healthy choices such as: how to avoid processed foods and why you should; when it’s worth paying extra for organic; how to buy bulk foods and keep them fresh; and where to find inexpensive organic and whole foods in the Seattle area. The series continues with “Natural Treatments for Menopause” with naturopathic doctor Debra Brammer and medical doctor and acupuncturist Weiyi Ding, who is from China, from 6 to 7:30 p.m. Thursday, September 12. “With questions surrounding hormone replacement therapy, many women are looking for natural ways to treat menopause symptoms,” Brammer says. According to Brammer, attendees will learn from Bastyr Center’s natural health experts how to relieve symptoms using: naturopathic medicine; acupuncture and Oriental medicine; lifestyle changes; and changes in diet. All of the talks take place at Bastyr Center for Natural Health, 3670 Stone Way N. in Seattle, and feature an audience Q-and-A session. No registration is required, but attendees are encouraged to arrive on time, as some lectures do fill up. Past lectures are available for viewing online at For more information: or 206-834-4100.

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Weightlifting Lowers Heart Disease and Diabetes Risks


ewer than 10 percent of Americans regularly lift weights, but perhaps more of us should, according to a study in The Journal of Strength and Conditioning Research. Scientists at the University of North Florida, in Jacksonville, found that weightlifters had a 37 percent reduced risk of metabolic syndrome, a cluster of risk factors linked to heart disease and diabetes. Previous research has linked having greater muscle strength and mass (results of weightlifting) to lower rates of metabolic syndrome. People with three out of five risk factors—a large waist (more than 40 inches for men, more than 35 inches for women), high triglycerides and low levels of HDL (good) cholesterol, high blood pressure and high blood sugar—may be diagnosed with metabolic syndrome. The researchers also analyzed data from the 1999-2004 National Health and Nutrition Examination Survey, which showed that young men were most likely to do regular weightlifting, while women, older people and Latinos were least likely. The survey statistics support the conclusion that non-weightlifters are more likely to exhibit metabolic syndrome.

Hair to Dye For


hree-quarters of American women are interested in changing their hair color, particularly to cover gray, according to a Clairol study. But other studies show they should be wary of most traditional hair dyes and consider natural alternatives. A study from the University of Southern California published in the International Journal of Cancer, for example, identified women using permanent hair dyes at least once a month to be at the highest risk for bladder cancer. As early as 2007, the European Union banned 22 potentially dangerous chemicals in cosmetic and body care products, including hair dyes. In the journal Materials last year, British researchers warned of the increased cancer risk from toxic chemicals called secondary amines, found in European- and U.S.-manufactured permanent hair dyes, because they remain on the hair for extended periods long after application and can penetrate skin. Meanwhile, increasing demand by consumers for safer products has expanded the market for natural hair dyes containing henna, oils and extracts from berries and other fruits, plus vegetables. Many are now available at pharmacies, organic salons and online, including do-it-yourself recipes.






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Protein for Breakfast Curbs Food Cravings




kipping breakfast or eating sugary breakfast breads and cereals sets us up for increased appetite all day long, while protein-rich food effectively satiates us, according to a recent University of Missouri-Columbia study. Subjects were 20 overweight young women, ages 18 to 20, divided into three groups: those that skipped breakfast, ate cereal, or enjoyed a 350-calorie, high-protein breakfast of eggs and lean meat. Researchers tracking brain function concluded that those eating the high-protein breakfast were better able to control their eating throughout the day and evening. For people that don’t currently eat breakfast, lead researcher Heather Leidy, Ph.D., an assistant professor of nutrition and exercise physiology, says it only takes about three days to acclimate the body. Leidy suggests first trying plain Greek yogurt, cottage cheese or egg or meat burritos. Aim for 35 grams of protein in the morning for all-day control of food cravings.

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eens with acne might consider cutting back on milk and other dairy products. Foods with a high-glycemic index (carbohydrates affecting blood sugar levels) are the leading causes of acne at all ages, according to a meta-review of studies and clinical trials published in the Journal of the Academy of Nutrition and Dietetics. Now, researchers at New York University say milk’s natural hormones may additionally stimulate the acneproducing hormones present at puberty. “Milk is designed to grow things— namely babies—and in the case of cows’ milk, calves,” comments Dr. Mark Hyman, author of The Blood Sugar Solution. “It’s naturally full of muscle-building anabolic hormones… which [also] cause bad acne.” Hyman considers cows’ milk “nature’s perfect food only if you are a calf,” and warns of “60-some hormones in the average glass of milk; even organic, raw and bovine growth-hormone-free milk.”

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School Lunches Minus the Meat


s the first school in the nation to go completely meatless, 400 students at New York City’s P.S. 244, the Active Learning Elementary School, are treated to eclectic fare that includes black bean and cheese quesadillas, falafels, and tofu in an Asian sesame sauce. “We’ve had a really great response from the kids, but they also understand it’s about healthy options,” says Principal Bob Groff. “Because we teach them to make healthy choices, they understand what is happening and believe in what we’re doing, too.” When the school opened in 2008, the cafeteria served vegetarian meals three days a week. “We started to try out recipes with small groups of students to see what they liked and didn’t like. It was a hit,” says Groff. All meals adhere to U.S. Department of Agriculture standards, so students get plenty of nutrient- and protein-dense vegetables. Students are also welcome to pack their own lunches, including meat.

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The Humble Apple May Ace Cancer


pples are among the world’s most healing superfoods, thanks to their abundant fiber and heart-healthy nutrient properties. New research shows that an apple a day may also help keep cancer away. Two major independent cancer research projects, from Poland and Uruguay, confirm that daily apple consumption can cut the risk of colorectal cancer in half, a unique value among all fruits or vegetables. Other studies documented at suggest that apples contain components geared to help stop the growth of liver, breast, esophageal, stomach and multi-drug-resistant cancers. Additional research further associates the fruit with relieving diarrhea in children, soothing bowel inflammation in adults, preventing flu, facilitating weight loss, protecting against gum disease, maintaining brain cells and even slowing the aging process.


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Self Coaching: Check In With Yourself To Create Your Own Breakthrough By Abe Brown


orking with a professional coach can create a big impact on our lives, relationships, and professional endeavors. Effective coaches can help us see our blind spots, help us clarify our focus, and help empower us to find and fulfill our dreams. However, there is also power in the practice of “selfcoaching:” self-awareness and rigorous self-evaluation. Taking a few minutes to reflect and perform some self-checks will help get this coming fall season off to a solid start.

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• Relational Check: How You Connect. How we connect with others is critical to our own sense of health and well-being. Several years ago, UCLA did a study of people and discovered that we need between 8-10 meaningful touches per day to be emotionally healthy. No wonder so many feel like they are empty! Relational wellness speaks to healthy conflict resolution, social intelligence, effective communication skills, and the capacity to be truly intimate. • Mental Check: What You Think. Where the mind goes, the man follows. We are what we think, and become the product of the thoughts we consistently embrace. We need to work on the detail of our daily thought life, and think healthy thoughts which consistently empower and inspire us. • Emotional Check: How You Feel. Emotions are not thermostats, but thermometers. They are not root causes, but symptoms of underlying issues. However, the way we feel has a huge impact on our level of motivation, actions, behaviours, and results. Let’s focus on emotional management, emotional intelligence, and relaxation, which leads to healthy emotions. • Physical Check: How Healthy Is Your Body. Our body is our temple, our dwelling place and home. We are responsible to take care of it, and to nourish it with respect and tenderness. When we do, we have healthy outcomes which will enable us to lead a fruitful life. We should practice healthy nutrition, regular sleep, relaxation, regular exercise and self-care. • Spiritual Check: Values & How You Treat Others. The best measure of your spirituality is not the church, mosque, temple or synagogue. The best measure is how you treat others. It is walking with integrity, honesty, fairness and compassion. Respect. Kindness. Gratitude. Purpose. Selflessness. It is also taking time for personal reflection,

meditation and prayer. Seek to live congruent with your own spirituality. The Dalai Lama says, “This is my simple religion. There is no need for temples; no need for complicated philosophy. Our own brain, our own heart is our temple; the philosophy is kindness.” • Professional Check: What You Do. Professional wellness is far more than the money you make or the title you hold. It is a sense of living congruent and in alignment with your “LIFEFIT:” your unique combination of gifts, abilities, passion, education, training and life experience that makes you who you are. It is being fully yourself, and making money as you do! • Financial Check: What You Have. Sometimes in our desire to be nonmaterialistic, we discount the importance of money and having things. However, there can be no doubt that financial wellness is an important part of our overall wellness. The key is having the right definition of financial wellness. Financial wellness is not a certain number of zeros in your bank account or driving a certain type of car. It is abundance. True abundance is having enough for you and for those you love, and also, being able to contribute to the needs of others. In essence, self-coaching is a process in which you make decisions that will better your life. Live with intention. Walk to the edge. Listen hard. Play with abandon. Laugh. Choose with no regret. Appreciate your friends. Continue to learn. Practice wellness. Do what you love. Live a life that counts! Abe Brown is a certified master coach trainer and North American president for the Certified Coaches Federation. He has been a professional life and executive coach for over 15 years, and also trains others to be life coaches. For more information:, MomentumCoach. ca, or 1-866-455-2155. Contact him at

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September 2013



WORKOUTS Moving the Body Opens the Door to Spirit by Lisa Marshall


t’s the Sabbath, a day of prayer, and millions of people across America are quietly sitting or kneeling, humbly communing with a power greater than themselves. But inside the Alchemy of Movement studio in Boulder, Colorado, the Soul Sweat faithful are connecting with their higher power in a different fashion. In bare feet, and wearing yoga pants and tank tops, they find a place before a wall-to-wall mirror while a slow, Afro-Brazilian rhythm vibrates the wooden floor. At the urging of instructor Chantal Pierrat, they let their arms and necks go limp, shaking off the week’s stresses via a sensual, full-body writhe she calls



“the flail.” As the World Beat playlist picks up the pace, Pierrat leads the group through a funky, rave-like series of dance moves aimed at “opening up” the hips and chest and something less tangible deep inside. By song five, the sweat is flowing and some are dancing unabashedly, eyes closed, lost in the music. Others are smiling broadly, making eye contact in the mirror. The sense of joy and interconnectedness in the room is palpable. “Exercise can be a powerful gateway to the spiritual,” observes Pierrat, the founder of Soul Sweat, a highly choreographed, spiritually charged dance workout. Twenty years after the yoga craze introduced Westerners to the possibil-

ity that the two seemingly incongruous goals could be intertwined, the spirituality-fitness link has spread well beyond the yoga mat. It has spawned fusions ranging from Body Gospel, a Christian workout tape, and Jewish Yoga classes to triathlon programs rooted in Native American teachings and Buddhism-based running meditation workshops. In addition, creative instructors have been fusing body/mind/spirit classics like yoga and Pilates with hardcore cardio disciplines like spinning and boxing. Half of all U.S. fitness clubs now offer mind/body programming, according to the IDEA Health & Fitness Association, and the portion of classes dedicated to “mind/spirit” versus just “body” is on the rise. “The newer programming is balanced 50-50, rather than the 80-20 body-mind split of the past,” estimates Sandy Todd Webster, editor in chief of IDEA’s publications. At a time when, according to the Pew Forum on Religion & Public Life, the number of people that identify with “no organized religion” continues to grow (topping one-fifth of Americans and one-third of U.S. adults under 30), more people than ever are exploring exercise as a path to both flatter abs and deeper self-discovery. “We have spent so long focusing on the mind and the brain… but that is not the whole story,” says Pierrat. “The somatic, or physical, expression of spirituality is the future.”

In the Zone

The notion that intense dancing or a long run could spark what feels like a spiritual awakening makes sense to Philadelphia-based research neuroscientist and physician Andrew Newberg, author of How God Changes Your Brain. A pioneer in the field of integrative “neurotheology”, he has for years used brain imaging technologies to study the impact religious or spiritual practices like deep meditation, intense prayer and speaking in tongues have on the brain. Exercise, he says, provides many of the same effects. In addition to prompting a surge of feel-good endorphins, a highly strenuous workout is one of the few

activities that can lead to simultaneous activation of both sympathetic (fight-or-flight) and parasympathetic (calming) nervous system reactions. “Normally, when one of these is active, the other one shuts down, but when people drive one or the other to a very heightened level of activity, there is some evidence that the other turns on too,” explains Newberg. That intense dual firing can paradoxically lead to an interruption in sensory information traveling to areas of the brain that control our sense of ourselves at any moment. “Not only do you have this great feeling of energy and calmness, but you tend to lose your sense of space and time,” he notes. Newberg’s own research also suggests that when people “surrender” themselves in a spiritual practice, the frontal lobe (the practical part of the brain that keeps our thoughts in check) quiets. He speculates that something similar may happen in the midst of, say, a marathon or intense dance, enabling out of the ordinary thoughts and feelings to surface. “It can allow for creativity—a blending of different, more intuitive ideas in ways you don’t normally mix things,” comments Newberg. So, is exercise able to only make us feel like we’re having a mystical experience, or is it somehow actually opening a channel to the divine? Newberg declines to go there, commenting that a brain scan tells what’s going on in the brain, not in the soul. Yet he has no doubt the two are inextricably linked. He says, “There are many well-known examples of intense experiences, like Sufi dancing, generating spiritual experiences for people.”

Whole-Being Workouts

Marcus Freed is one of those people. He grew up in a traditional Jewish family in London, England, and attended a rabbinical seminary in Israel. Still, he felt that something was missing in his spiritual life. “I thought, ‘God has created us with a body. Why aren’t we praying with our body?’” Freed says that Biblical text often references the body: King David, in the Book of Psalms, says, “Let all my bones praise the creator.” The Jewish Talmud refers to a rabbi that “stretched his spine with a prayer of gratitude.” Yet, Freed observes, the physical elements of daily spiritual practice have been largely forgotten over the centuries. When he discovered yoga, it filled a gap for him. “I found a way to draw upon this incredible spiritual literature but ground it in the body, so that experience is not just in the head, but also in the heart.” Thus, Freed founded Bibliyoga, which launches each class with a Hebrew or Kabbalistic teaching, followed by poses that incorporate its themes, as reflected in his book, The Kosher Sutras: The Jewish Way in Yoga and Meditation. The practice, now taught in cities around the United States and Europe, has prompted the birth of similarly religioninfused classes, including Christ Yoga, and the Jewish Yoga Network. “A lot of people separate things, saying they’ll get their spirituality from one place and their exercise from somewhere else,” says Freed. “I think they are missing out.”

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September 2013


“Mobile meditation… trains you to have your mind be still when your body is active, which is how you are in everyday life.” ~ Marty Kibiloski

Mindful Sports

The spirituality-exercise link likewise resonates through other traditionally solo pursuits such as triathlon activities and running, in which many athletes say a more mindful approach to training has infused their sport with more meaning, and in some cases, improved their performances. Ironman Marty Kibiloski, formerly a competitive marathoner and road racer, led what he terms a “high achievement, low contentment” life for years, measuring his selfworth by timed results that never quite satisfied him. In 2006, he attended a Running with the Mind of Meditation three-day workshop, based on Rinpoche Sakyong Mipham’s book of the same name. The retreat combined with his newfound interest in Buddhism, completely redefined running for him. Kibiloski prefers to steer clear of the word “spiritual” (which he sees as somewhat ambiguous) when describing what he now experiences when running. Instead, he frames it as a vehicle for self-discovery, a mobile meditation that provides the intense focus and freedom from distraction that enables him to “awaken to how things really are.” He now leads the retreat that proved pivotal for him, drawing more than 100 runners each Labor Day weekend to the Shambhala Mountain Center, in Red Feather Lakes, Colorado. Participants learn to focus on the cadence of their footfalls, their breathing and their surroundings to, as he puts it, “move meditation beyond the cushion.” He remarks, “It trains you to have your mind be still when your body is active, which is how you are in everyday life.” Triathlete Mark Allen credits his work with Brant Secunda, a shaman and teacher in the Huichol Indian tradition of Mexico, for enabling him to overcome negative self-talk and physical stresses and go on to win the Ironman World Championship in Kona, Hawaii, six times in the late 1980s and early 90s. He notes, “In every one of my physical workouts, I also focused on training the spiritual aspect, so that when I got that chatter in my head, saying, ‘This is too hard’ or ‘I want to quit,’ I could go to a quiet place, rather than a negative one.” Based on their book, Fit Soul, Fit Body: Nine Keys to a Healthier, Happier You, the pair conduct workshops around the country on how to strengthen both soul and body by intertwining both. “Some people think you are only spiritual when you are praying, but when you are moving your body, that is an intensely spiritual experience, too,” says Allen. “It’s my way of saying, ‘Thank you for letting me be alive.’” Lisa Marshall is a freelance health writer near Boulder, CO. Connect at 14


UNIVERSAL FITNESS TIPS Mindful Practices Enhance Any Routine by Casey McAnn

When it comes to attaining fitness, several well-regarded recommendations increase the likelihood of success. Natural Awakenings canvassed online fitness sources for tips and techniques intended to keep workouts safe, fun and satisfying. Our favorites follow. Always stretch – Light stretching before and after workouts loosens muscles and increases circulation for quicker repair and healing. It can also help prevent injuries. It’s ideal to hold stretches for at least 30 seconds, breathing “into” the muscles that are being stretched and inviting a gentle release of tension on the exhalation. If any pain surfaces while stretching a certain area, stop. Start slowly – Begin and build workout routines slowly in order to avoid straining muscles and ligaments. Exercise at least twice a week, the bare minimum for staying physically fit. Be well rounded – Add leg and back exercises to crunches and bicep curls, and vary cardio routines to stay enthusiastic about workouts. Experiment with all the equipment available at a studio or gym, asking a trainer for guidance.

Drink plenty of water – Drinking water helps to decrease appetite and eliminate cravings, while nourishing and hydrating the body. The goal is to drink half of one’s body weight number in ounces each day. Keep it regular – Making exercise a regularly scheduled part of the week eliminates excuses. Keep it on the calendar and show up as dutifully as for any other important appointment. Make up any days missed. Increase intensity – More intense workouts mean less time spent doing them while achieving the same level of benefits. It’s also important to keep endurance exercises in any routine, however, because they are vital for cardiovascular benefits and building stamina. Use weights – Adding muscle to the body increases strength, life expectancy and fat burning. To tone muscles, use a weight that works for eight to 12 lifts. For bulk, use a weight suited to four to six lifts. Practice a weight training routine two to three times a week, keeping sessions under 45 minutes.

Add interval training – Sprinting for about 50 yards boosts metabolism and heart health. Return to the starting point by taking a slow walk. Repeat as many times as possible, making sure to warm up before the interval training and cool down afterwards. Dress up – Energize a workout session and boost confidence by wearing something snazzy. Donning an exercise “uniform” gets us in the mood, and a new piece of clothing or footwear can make us excited to get moving again. Be a safe runner – Every six weeks, cut running mileage and frequency in half for a week. This allows the body to recover from workouts and helps to prevent injury. Make it meaningful – While walking or running, recite prayers or a gratitude list, or listen to inspirational podcasts and downloads. Volunteer for fitness – Many volunteer tasks involve some form of physical movement. It feels good to burn calories while helping others. Bring workout buddies – Friends and pets need exercise, too, and they provide restorative companionship. Working out with a pal adds support and motivation, which are keys to success. Seek out a human buddy with similar fitness goals. Go green – Research from the University of Essex, in England, shows that exercising in nature produces additional physical and mental benefits. The researchers found that “green exercise” improves mood, self-esteem, enjoyment and motivation. Casey McAnn is a freelance writer in Boston, MA.

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natural awakenings

September 2013


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it needs to be and cool when it’s hot outside. People like that.” About 60 percent of Trius’ business is home performance, with the other 40 percent split among electrical repairs and light remodel work. Regardless of the project, Trius believes it’s important to educate homeowners. “People think that their old leaky house is best served by not sealing the leaks,” Rector notes. “They don’t realize that that air is coming from the dusty, sometimes moldy, sometimes pest infested attic and crawl space. It is far better to seal the house and provide air with a controlled ventilation system.” Educating their clients is important, but Trius believes information should be delivered clearly and comprehensively. “We are going to take care of you,” Rector finishes. “We’ll let you know all the issues before you decide how to improve your house.”

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Melissa Joy, president and co-teacher, Matrix Energetics

SNA: You previously worked for 15 years as an executive in the pharmaceutical industry. How did that affect your understanding of the world and your work with Matrix Energetics? Melissa: I entered into a career in pharmaceuticals because I wanted to help people. Over time, I grew rather disheartened at what I perceived to be a Band-Aid approach to healing. People rarely transcended their disease, because they only received drugs to mask their symptoms. I transitioned from marketing into clinical research with the intention that research would offer a greater opportunity for me to contribute to finding cures for disease, but I found there was little interest in healing, and great interest in treatment. Nonetheless, this extensive experience taught me a lot about the power of collective self-propagating thought-forms known as morphic fields of consciousness, which is what each diagnosis creates. Furthermore, I observed repeatedly the body’s own innate ability to heal itself by virtue of the placebo effect paramount in randomized controlled clinical trials-nothing often works better and stronger and faster than a treatment. However, we rarely hear of this. Truly, people work, not drugs. Drugs are merely placeholders in our awareness to mirror back to us what is inherently within.

A Joyful Playground of Possibility Melissa Joy on Matrix Energetics by Ann Dorn

Matrix Energetics is described by some as a pathway to transformation, a way of stepping out of the way so that energy can flow through toward wholeness and healing. Called a “consciousness technology,� rather than a technique, by Matrix Energetics founder Dr. Richard Bartlett and president Melissa Joy, the system has introduced thousands to a world of new possibilities, according to proponents. Using focused intent and a light touch, along with other visualizations, practitioners say that students of the technology learn to affect their physical and biological surroundings and transform them using consciousness. Seattle Natural Awakenings publisher Ann Dorn interviewed Melissa Joy to learn more about her passion for Matrix Energetics.

SNA: Who makes the best student of Matrix Energetics? Melissa: The best students of Matrix Energetics are the ones who are curious. The less you think you know, the easier Matrix Energetics is to master. We have students from all avenues of training, including doctors, physicists, engineers, energy medicine practitioners, massage therapists, stay-athome moms, lawyers, accountants and teenagers. Matrix Energetics does not require you to have any formal prior training in medicine or healing in order to learn, in fact, much of what happens involves unlearning. SNA: Is Matrix Energetics for everyone, or do you need to be ready for it? Melissa: The field of Matrix Energetics is a playground of limitless potential that is readily accessible to everyone who chooses to engage with it. There is no preparation required for anyone other than to prepare for the unexpected. You really do not prepare for that. It simply happens when you show Dr. Richard Bartlett, founder of Matrix Energetics and president up to experience it. From and co-teacher Melissa Joy natural awakenings

September 2013


there, life becomes a dance with amazement. SNA: What are some of the most amazing transformations you’ve witnessed through Matrix Energetics? Melissa: There are tens of thousands of experiences we can share in this regard as they happen every day of the week. Spontaneous cancers disappearing, lifelong depressions gone, massive favorable shifts in finances, broken relationships mending, spontaneous joy surfacing for no reason whatsoever. However, the most incredible transformations seem to occur with the students who doubt that what we are accessing is authentic and possible for them to experience themselves. The shifts that occur in spite of people “believing” or “not believing” in Matrix Energetics always amaze me, as the morphic field of Matrix Energetics does not require anyone to believe in it in order for us to benefit from it. SNA: Why do some health practitioners report great results adding Matrix Energetics to what they are already offering? Melissa: Matrix Energetics is a consciousness technology, not a technique. The rules are that there are no rules, only suggestions. The Matrix Energetics field is based on what is possible, not what is not possible, so adding this consciousness technology to anything will super-charge what you are able to notice. Unlike some other techniques, we do not draw a line in the sand and tell students to abandon all other modalities if they are working.

Melissa: Every seminar is fun. Many describe the seminar as indescribable, life-changing, joyful, crazy, profound, sacred, deeply transforming, eye-opening, and a game changer. Our students learn to get out of their own way, to access heart centered awareness and from the field of the heart, anything can change. We teach various strategies for navigating through patterns of consciousness and this is done in a really easy manner. SNA: Do you believe in miracles? Is that an accurate word for describing the transformation brought through Matrix Energetics? Melissa: Every moment is a miracle unfolding. The question becomes how adept are we at noticing it? Matrix Energetics is all about miracles, as miracles are simply the occurrence of something that falls outside of that which is expected. The world is a magical place and Matrix Energetics is a continual reminder for us to remain like innocent children, amazed, and in childlike wonder of what may show up in the very next moment. When we let go of our expectations, we create a fertile playground for miracles. Matrix Energetics will present their Fundamentals course in Seattle Oct. 11-14 and their practitioner certification course Oct. 15-16. Rates vary, registration required. DoubleTree By Hilton Hotel, 18740 International Boulevard, Seattle. For more information: or 1-800-269-9513.

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Advanced Yoga Study Not Only for Students Planning Yoga Career

tend to become instructors. For others wishing to kick their practice up a notch, they simply need to be serious yoga students willing to dedicate time and energy to elevating their practice. According to experienced practitioners, once a student has been practicing for at least a year and attending class twice a week or more, he or she is likely ready for some level of advanced study, although it can take many years to be ready for a more in-depth program. Intensives are of varying lengths depending on the studio and material; teacher training programs are often a 200 or 500 hour curriculum, so graduates can participate in the Yoga Alliance registry. “Two hundred hour programs are really foundations, suited for personal growth and development, for dharma [life-purpose] work, and not exclusively for vocations,” says Melanie Farmer, an ayurvedic counselor and astrologer. “Everyone can take the 200 program. If you’re intending to become a teacher, you should have at least five years of practice before entering,” Farmer cautions, noting that teachers need a great deal of training, but students who are eager and prepared can benefit from any advanced study. “You won’t magically come out a yoga teacher after a 200 hour program, but you will have a much deeper understanding of yoga,” she finishes. And for students who don’t want to teach but wish to learn more about yoga, this type of intensive may suit them perfectly. Shannon Garcia is a Seattle-area communication designer focused on helping wellness and healthcare professionals grow more successful businesses. Download her free wellness business success checklist at For more information: 305-981-6633.

by Shannon Garcia


fter studying yoga consistently for more than a couple years, many students reach a point where they consider taking their practice to the next level with an intensive program or mentored training. Some students find themselves torn whether to move forward with an intensive or teacher training program, particularly if they don’t intend to become a yoga instructor. However, yoga lovers may be surprised to learn that a substantial number of students join these programs mainly to receive individualized attention and advanced training, not because they’re looking for a career change. In intensives and mentored training programs, students also find philosophical, historic, and biomechanical aspects of yoga covered that are rare in a normal asana class. “It’s nice because you have time to focus—you’re setting aside time instead of just fitting it into your busy life,” says Maureen Valentine, a registered nurse and a yoga student at Two Dog Yoga in North Seattle. “It’s easier to integrate the information you’re learning because you’re doing three or four classes in a couple days and your body starts to really learn it differently,” she notes. Quality training is a necessary step for those who in-

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September 2013



by Elizabeth Larter


nitiative 522, on the fall ballot, will require labeling of genetically engineered foods. Support for Yes on 522 continues to grow across Washington State. Thousands of individuals, parents, farmers, businesses and organizations are coming together in support of 522. Phinney Ridge mom and voter, Joanne Grist, said she was voting for I-522 “because I want to know what I’m feeding my family. It’s a social justice and environmental issue as well. Unless you can afford to buy everything organic, then you can’t choose whether or not to buy genetically modified corn or salmon. Roundup Ready crops lead to herbicide resistant weeds and more chemicals being used on our food, harming consumers, farm workers and the environment.” Companies and farms know that I-522 will give shoppers in Washington the ability to make an informed decision about the groceries they are buying and feeding to their families. PCC Natural Markets, Whole Foods, Marlene’s Market, Skagit Valley Co-op, Ben & Jerry’s, Coconut Bliss,

Full Circle Farms, Bellewood Acres, Vital Choice Seafoods, Theo Chocolate, Rock Island Farms, Whistling Train Fars and hundreds of other companies and farms have come together in support of labeling genetically engineered foods. Nationally-known food safety expert, Bill Marler, also endorsed the campaign. He’s supporting I-522 because he believes that “Food labeling is common sense. Having worked on food safety issues for two decades, I have experienced firsthand why having more transparency in our food labels is important. Every Washingtonian shopper should have the information they need to make an informed decision about the food they buy and feed their family. I am supporting I-522 because labels help us better trace potential issues with our food.” You can add your name to the growing list of people, companies and farms supporting at I-522 is about giving every Washingtonian access to more information about the groceries we buy and eat. As the 522 campaign manager, Delana Jones, says: “Labeling genetically engineered foods allows all Washingtonians, no matter where they live or how much money they make, to have more control over and information about the groceries they are buying.” This fall, we need your help reaching every voter in the state. Ballots go out in mid-October for the November vote and we need you to help us make Washington the first state to enact labeling of genetically engineered foods. Join us as we host phone banks and go doorbelling this fall to share the message about why labeling genetically engineered foods is important. Sign up to volunteer or to donate at This fall remember to vote for label transparency and vote YES on 522! Elizabeth Larter is the communications director for Yes on 522. Learn more at

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all migration literally brings birds of a different feather than in springtime. Spring migration brings a glorious burst of song and color as millions of tiny feathered gems pour northward, singing their hearts out, flitting about with the excitement of arrival at their breeding grounds. They are relatively easy to spot and identify by their voices and bright plumage. In the fall, birdwatching is trickier. To survive, migrating birds need to go to warmer climes for food, because insects do not thrive in cold temperatures. Males molt their bright plumage, needing fresh feathers for the long flight. Most retain some color, but generally, they are duller and look similar

to the females. Identification becomes harder because some species are similar in appearance and the singing gives way to an occasional, subtle call, emitted as little chipping sounds at most. The Internet offers a comprehensive range of data that can suggest which days are best for early morning viewings. Experienced birders know the best local spots, and weather forecasts are good indicators of timing. Sid Gautreaux’s pioneering study of bird migration in the 1960s using weather radar, still ongoing at the Radar Ornithology Lab at South Carolina’s Clemson University, is available to birders on regional websites via USBirdTrackingRadar.

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While radar can confirm the magnitude and direction of the migration over the previous night, weather predictions help forecast when big flights will occur. So, the next step is to hold a wetted finger up to the wind. A big cold front will hold up birds from moving south because the associated low pressure brings southerly winds and storms. Birds wait it out, storing fuel. Then, when the front clears and a tailwind comes from the north, a floodtide of birds pours southward.

Eager birders, having arrived shortly after dawn, await at selected spots 200 to 300 miles south of the leading edge of the former front. On days like these, the skies are brimming with birds. Grassroots monitoring reports on the birds’ progress from midAugust through October are posted at, sponsored by New York’s Cornell Lab of Ornithology (Birds. As Joni Mitchell sang, we rejoice that, “They’ve got the urge for going now, and they’ve got the wings to go.” Timothy Boucher is a senior conservation geographer at The Nature Conservancy (Nature. org), focused on ecosystem services, land use, habitat conditions and links between conservation and human well-being. His fieldwork spans six continents, encompassing local and global issues.

Seattle Audubon Society Offers Neighborhood Bird Walks, Field Trips The local Seattle chapter of the Audubon Society helps organize volunteers to create opportunities for area residents to learn about and protect birds and the natural environment. Through a variety of educational programs, some offered within local schools and others offered to the public, the Audubon Society helps promote wildlife education and wild bird watching. Get involved: find a neighborhood bird walk or field trip near you, attend a class, or even participate in a research study. Seattle Audubon is located at 8050 35th Ave NE, Seattle. For more information: 206-523-4483 or info@

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of high-fructose corn syrup (HFCS), are well known. Yet such cheap, corn-based sweeteners account for nearly 56 percent of all sweeteners, especially in beverages. The average American annually consumes 152 pounds of sugar, compared to 109 pounds in 1950, according to the U.S. Department of Agriculture. A large portion is ingested as sugary liquids, including juices and an average of 46 gallons of soft drinks a year—compared to 11 gallons 50 years ago.

Puts on Pounds

SUGAR MONSTER How Sweet It Isn’t by Kathleen Barnes

“Am I a sugar addict?” There’s an easy way to tell.


f you have to ask yourself, you are,” advises Dr. Jacob Teitelbaum, a renowned integrative physician in Kona, Hawaii, and author of Beat Sugar Addiction Now! The dangers of excessive sugar consumption, especially

Certainly, high-calorie sugars trigger weight gain, but it may be news that calories from sugar act differently in the body than those from other foods. “Fat doesn’t make you fat. Sugar makes you fat,” states Dr. John Salerno, director of The Salerno Center for Complementary Medicine, in New York, Tokyo and Sao Paolo, Brazil. “Eating carbohydrates quickly raises blood sugar (glucose), prompting the release of insulin to transport the glucose not immediately needed for energy, to the cells,” Salerno explains in his new book, The Salerno Solution: An Ounce of Prevention, a Lifetime of Health. “If there is more glucose than you need, the remainder is stored in the liver and muscles as glycogen, and then converted to fat.”

Killing Effect

While the negative effects of excess sugar consumption have been documented for decades, “Evidence is mounting that sugar is the primary cause of obesity, plus many chronic and lethal diseases,” says Osteopathic Physician Joseph Mercola, of Hoffman Estates, Illinois, who runs the highly popular natural health website,, and has authored books that include The No-Grain Diet and Sweet Deception. “Excessive fructose consumption leads to insulin resistance that appears to be the root of many, if not most, chronic diseases,” says Mercola. Beyond the obvious association with obesity, hypertension, Type 2 diabetes, liver and

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heart disease and Alzheimer’s have all been linked to sugar, according to the National Center for Biotechnology Information at the National Institutes of Health. “Sugar, in excess, is a toxin, unrelated to its calories,” says Dr. Robert Lustig, an endocrinologist and professor of clinical pediatrics at the University of California, San Francisco. “The dose determines the poison. Like alcohol, a little sugar is fine, but a lot is not. And the food industry has put us way over our limit.” Sugar can be addictive, continues Lustig. “It has clear potential for abuse. Like tobacco and alcohol, sugar acts on the brain to encourage subsequent intake.”

Healthy Sweeteners

■ Stevia, a powdered extract of a South American plant, is the most popular natural sweetener, delivering no calories or blood sugar swings; 200 to 300 times sweeter than sugar, a little goes a long way. Look for a product with no additives. ■ Sucanat—minimally processed, dehydrated cane sugar juice—is a reasonably healthy alternative, especially to substitute measure for measure in baking. Because it metabolizes like sugar, it too will cause blood sugar swings; also note that both agave and “raw” sugar, which is merely less refined table sugar, have similar effects. ■ Honey, while not calorie-free, is high in heart-healthy flavonoids and anti-allergens, and may even help lower cholesterol, according to a study from University Hospital Giessen and Marburg, in Germany. ■ Maple syrup carries calories, but is also a rich source of polyphenol anti-inflammatory antioxidants. A University of Rhode Island, Kingston, study suggests that maple syrup may help manage Type 2 diabetes. ■ Molasses, while not calorie-free, is a worthy alternative if weight isn’t an issue, since it’s a good source of minerals, especially iron. ■ Raw monk fruit (avoid processed Nectresse), a small, sweet melon native to China and Southeast Asia known as luo han guo, has traditionally been used in herbal medicine. It is touted as being low in carbs and is 200 to 300 times sweeter than sugar. ■ Coconut sugar is generating excitement largely because of its low glycemic index (35) and low carbohydrate qualities. This optimum option is a good source of potassium, magnesium, iron, boron, zinc, sulfur and copper. ■ All fruit contains fructose, but in a natural state—not synthesized as a vegetable product like corn syrup. Fruit also comes loaded with health benefits, so eating it in moderation works, especially fruits and berries that are low on the glycemic index, a measure of carbohydrate effects on blood sugar levels. Kathleen Barnes has authored many natural health books. Connect at

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STAYING POWER A Good Trainer Keeps Us On Track by Debra Melani

Maintaining one’s own fitness program can prove a challenge when the will to work out fizzles. Many people are getting help conquering roadblocks and staying on an effective path of regular exercise through an enduring relationship with a personal trainer.


pproximately 6.4 million Americans now engage personal trainers, according to the International Health, Racquet & Sportsclub Association, including some in less traditional locations, like community centers and corporate workplaces. When a client sticks with a personal trainer over the long haul, the relationship can evolve beyond a caring coach into a steadfast mentor, producing benefits that transcend basic fitness. “I have individuals I’ve worked with for 10 years, and have come to know them and their bodies and habits well,” says Kristin McGee, a New York City trainer who counts celebrities like Steve Martin and Tina Fey as clients. By understanding all aspects of each of her clients, she says she can better tailor programs to meet their needs. When nine-year client Bebe Duke, 58, faced a lengthy rehabilitation after tripping and shattering a shoulder, McGee helped lift her spirits, ease her back into full-body fitness and even slay some psychological dragons. “We worked her lower half; we kept her strong and her moods steady with meditation and yoga,” McGee says. “The physical therapist knew how to work with her shoulder joint, but not with the rest of her body and the rest of her life.” Duke felt, as she puts it, “a significant fear of falling” after the accident. “So we spent an enormous amount of time on balance and making sure I didn’t feel nervous.” McGee was able to help Duke prevent fitness loss, which can happen to



anyone that goes four weeks without exercising, reports Medicine & Science in Sports & Exercise journal. Maintaining regular exercise can also deter depression, confirmed by a study in the Annals of Behavioral Medicine. Three years after the injury, Duke can now hold a downward dog yoga pose and do a headstand. “I’m also running again,” Duke adds. “I’m signed up for a half marathon.” Richard Cotton, a personal trainer in Indianapolis, Indiana, and the American College of Sports Medicine’s national director of certification, agrees that a good long-term trainer often serves as a fitness, nutrition and even life coach. “You can’t metaphorically cut off people’s heads and only train their bodies. Then you are just a technician,” he observes. Building a true foundation for health requires understanding the importance of each building block, not just working with a trainer for a few sessions and afterwards going blindly through the motions, attests Sandra Blackie, a former professional bodybuilder, certified nutritionist and current personal trainer in San Diego, California. “I want to educate my clients.” During extended periods, good trainers also revise routines at least once every four weeks to prevent adaptation, another problem that can hinder reaching fitness goals. “Without trainers, people often get stuck in a rut and lose motivation,” remarks Blackie, who also adapts exercises according to bodily changes due to aging or other conditions. Long-term relationships also allow trainers to focus on the individual’s bottom-line goals, Cotton notes. For instance, “I want to lose 10 pounds,” might really mean, “I want the energy to play with my kids,” or “I want to feel more alert at work.” “Achievable goals evolve from values,” Cotton explains. “It’s not about getting in super great shape for six months and then stopping. It’s about creating a foundation for life.” Freelance journalist Debra Melani writes about health care and fitness from Lyons, CO. Connect at Debra or


of the Palm Beaches, for grades nine through 12, in West Palm Beach, Florida, provides a near-paperless experience for students, all of which are issued computers. Homework is assigned, completed, graded and returned; tests are given and graded; report cards are sent and textbooks studied—all online. “We buy one set of print books, since not all students learn the same way. But e-books can be updated electronically each year, saving the educational by Avery Mack costs of outdated materials and financial costs of replacement,” says Teresa Thornton, Ph.D., the science teacher who spearheaded many of the school’s green initiatives. “By the end of the year, they know how to use software programs to organize and analyze information.” In Pittsburgh, Chatham University follows the example of eco-pioneer and Silent Spring author Rachel Carson, a class of 1929 alumna, to preserve, maintain and restore nature. With the goal With paperless homework, bookless backpacks, zero waste lunches, to be carbon neutral by 2025, sustainability becomes part of every decision. plastic-free filtered water and classrooms without walls, today’s parents The Chatham Eastside facility, located in and teachers are bringing eco-friendly ways to schools and giving students a revitalization area, reclaimed a former manufacturing complex. an early appreciation of the importance of environmental health. “We are the first school in Pennsylvania to have a solar hot water system,” her three children at the New England oing green goes both ways— says Mary Whitney, the school’s susSchool-Montessori, she couldn’t imagine home to school and school to tainability coordinator. “Bottled water packing food without the use of plastic home. Alysia Reiner, an actress was banned in 2011 and filtered water and eco-advocate from New York’s Har- wrap, sandwich bags or paper napkins, stations provide free refills for stainless but, “Now, it’s no big deal,” she says. “I lem neighborhood, became involved steel bottles. The rent-a-bike program use glass containers and cloth napkins. with the Bank Street School for Chilis especially popular with international dren when her daughter enrolled at age The kids eat better quality food. It costs students.” The two campus Zipcars shared less, too, because prepackaged 3. “I’m green at home, so in my mind by students can be reserved for a fee. snacks are out.” She notes that her school had to be green, too. With Students also ride free on public the governing rule is one no programs in place, I made suggestransportation. tions, which got me elected co-chair of protein, one fruit and one In Chattanooga, Tennessee, the green committee,” says Reiner, with vegetable. The school even at the Calvin Donaldson Environhas a natural composter—a a smile. mental Science Academy, students “Today, we have a school-wide com- class guinea pig that loves to gain the knowledge and experience eat leftover veggies. posting program serving 1,500 students to extend the difference they make Students often bring the that has reduced previous levels of food beyond greening their school. Anne first of their homegrown waste by 75 percent. To raise awareness Vilen, a designer for expeditionand funds to support it, we sold reusable vegetables each season ary learning schools like Donfor show and tell in the snack sacks, stainless steel water bottles aldson, says, “It’s empowering and home composting bags.” An innova- classroom, where they for students to discover they can normally eat lunch. It’s a tive chef focuses on organic foods with make a real impact.” neat way to avoid massvegetarian options for school lunches. produced food; the school The next step is a rooftop garden. Connect with Avery Mack via has no cafeteria. “A little When Sheila Hageman, an author, teacher and public speaker living in Mil- change becomes part of a lifestyle,” remarks Hageman. ford, Connecticut, first read the memo Oxbridge Academy requesting garbage-free lunches for

Schools Go Green Homework, Lunch, Buses Get an Eco-Makeover


natural awakenings

September 2013


calendarofevents NOTE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email for guidelines and to submit entries. Alternatively, visit to submit online.

WEDNESDAY, SEPTEMBER 4 Hypnotherapy & Breathwork Series – September 4, 11 and 18. 6-7:30pm. Sound, breath and energy are used in these combined sessions of hypnotherapy and breathwork. Visualize what is desired into being, retelling the past to reshape the future. Speak what to bring into actualization. $225. 1415 NW 70th, Ste 200, Seattle. Registration required. 206-769-0040. Food and Chakras Series – 7-8:30pm. This class with Deanna Minich will kick off the Food & Chakras workshop series. Learn how to ground through eating in healthy ways and how to dialogue with the body on what is needed. $20. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206523-3726.

THURSDAY, SEPTEMBER 5 Women’s Breath Series – September 5, 12 and 19. 9:45-11:45am. The Breath Series is the opportunity breathe with a small group of people: learn about breath patterns, increase breath capacity, clear past traumas and stagnant energy. Support health, vitality and inner peace by working on breath, the fundamental building block of life. Prerequisite: Breath Session. $150. 1415 NW 70th, Ste 200, Seattle. Registration required. 206-769-0040. How to Eat Healthy on a Budget – 6-7:30pm. Join the experts from the Bastyr Center for Natural Health who will offer tips on how to stretch your dollar while making healthy choices. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100. view/2703. Raja and Hatha Yoga Intensive – Thursdays through November 21. 6-9:15pm. Go deeper into meditation and yoga practice. Learn how to meditate and how to practice the yoga postures in the way they were originally intended: as a priceless aid to inner unfoldment. Featuring The Art and Science of Raja Yoga. No prerequisites. $440 plus text. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required. 425-806-3700.

FRIDAY, SEPTEMBER 6 Ananda Yoga Teacher Training – Fridays, Saturdays and Sundays through February 2014. Bring greater meaning, vitality and inner joy into life and help others change their lives through the practice of yoga. Experience and share the higher states of awareness attainable through each asana. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required. 425-806-3700. Pilates Intensive – September 6-8. With Karen Santo, owner of Pilates of Hawaii. Students will learn the history, theory, fundamentals, basic anatomy and kinesthetic awareness of the Pilates method.



Students will gain a comprehensive understanding of the execution and teaching methods. Hawaii Island Retreat, 250 Lokahi Rd, Kapaau. Registration required. 808-889-6336. Demystifying Patanjali: The Yoga Sutras – 7:30-9pm. With Hriman and Padma McGilloway. The Yoga Sutras, nearly 200 so-called aphorisms, written by the sage Patanjali, are the “bible” of the practice of meditation. $10. East West Bookshop, 6500 Roosevelt Way NE, Seattle.

SUNDAY, SEPTEMBER 8 Navigating Fall with Ayurveda – 3-5pm. With Kate Towell. Discover how to use the principles of Ayurveda to keep thriving through the fall and winter. Learn what foods to eat as well as Kate’s favorite fall recipes and simple lifestyle shifts to keep in tune with the fall season. $20. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206523-3726. TUESDAY, SEPTEMBER 10 Program Info Session: Non-Credit Programs – 6-9pm. Spend an evening exploring a variety of Bastyr’s non-credit weekend programs. Meet the instructors, ask the questions, enjoy miniworkshops on two of the topics of choice. Free. Bastyr University, 14500 Juanita Dr NE, Bothell. Registration required. 425-602-3152. Continuing-Education. Learn to Meditate: Inner Peace through Relaxation and Concentration – Tuesdays through September 24. 7:30-9:00pm. This 3-session course includes in-class practice, tips on establishing a practice at home, online guided meditations, written instructions, and ongoing support in-person or online. $45 for 3-class series plus text. Additional class available for $5. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-8063700. Tummy Temple - Vitality Night! – 7:30-8:30pm. These monthly Vitality Nights are designed to evoke one’s inner vitality. Experience many of the offerings of the Tummy Temple and beyond. Activities may include chanting, breath-work, relaxation, meditation, writing, body awareness, mindfulness, and more. $25. 206-729-6211.

WEDNESDAY, SEPTEMBER 11 Demystifying Patanjali: The Yoga Sutras – Wednesdays through October 30. 7:30-9:00pm. With Padma & Hriman McGilloway. This 8-class course, based on the new book, Demystifying Patanjali – The Yoga Sutras (Aphorisms) provides a clear roadmap to the yoga sutras, the aphorisms for living a spiritual life. $80. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425806-3700.


Natural Treatments for Menopause – 6-7:30pm. With questions surrounding hormone replacement therapy, many women are looking for natural ways to treat menopause symptoms. Learn about lifestyle changes to relieve symptoms and more. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100. Baby Diaper Service 101 – 6:30-7:30pm. Presenting the ins and outs of diaper service, share best practice cloth diapering techniques and educate expectant parents on the health and environmental benefits of cloth diapers. $10/ family, free to existing customers. Parent Trust for Washington Children, 2200 Rainier Ave S, Seattle. Registration required. 206-634-2229.

FRIDAY, SEPTEMBER 13 Reiki 2 with Symbols for Distance Healing – September 13-14. 9am-5pm. Reiki level 2 empowers one to do distance healings. Receive a Reiki attunement & learn the Reiki symbols. $233. Queen Anne Healing Arts, 2461B Queen Anne Ave N, Seattle. Registration required. 206-285-8350.

SATURDAY, SEPTEMBER 14 Hypnotherapy: Awareness & Integration – September 14-15 and October 5-6. 9am-5pm. Add hypnotherapy to a health practice or start a new career. Learn how to bring lasting change and healing for clients suffering from compulsive and self-sabotaging behaviors, blocks to progress, indecision, abuse, closure, and much more. $465$575. Bastyr University, 14500 Juanita Dr NW, Bothell. Registration required. 425-602-3152. Medical Qigong 1: Yi Ren Medical Qigong & Internal Qi-Energy Activation – September 1415 and November 16-17. 9am-5:30pm. Medical Qigong activates, cultivates, balances, harmonizes, transforms and manages the qi-energy for selfhealing, self-care and for healing others. Health and wellness practitioners will develop a strong energetic transforming body to avoid physical fatigue, energy depletion, and mental and emotional burn-out. $875-$1,165. Bastyr University, 14500 Juanita Dr NE, Kenmore. 425-602-3152. Fall Fireworks Garden Design – 10-11am. Enjoy a colorful slideshow showing delightful plants that add excitement to the end of the season. Take advantage of the colors that fall brings. Learn about making wonderful combinations of trees, shrubs and perennials that add color, texture and drama to a garden. Free. UW Botanic Gardens, Center for Urban Horticulture, 3501 NE 41st St, Seattle. Registration required. 206-685-8033. Yogasana Intensive #1: Alignment & Safety – 1:30-4:30pm. The Yogasana Intensives are a series of 9 workshops exploring the physical, astral, and causal aspects of yoga postures. Designed for all levels and for students considering yoga teacher training. Explore the anatomical principles of alignment, aligning the breath with movement, and learn the proper method of practicing affirmations with the postures. $50 per workshop, $225 for 5, or $400 for all 9. Ananda Meditation Temple, 23305 Bothell-

Everett Hwy, Bothell. 425-806-3700.

WEDNESDAY, SEPTEMBER 18 Vegetarians of Washington Monthly Dining Event – 6:30pm. One does not have to be a vegetarian to enjoy delicious vegetarian food. Enjoy a gourmet, multi-course vegetarian dinner catered by a different restaurant or chef each month, hear an insightful speech on a key vegetarian topics and meet lots of interesting people. Children are welcome. $15 plus tax for members, $20 plus tax for guests and non members. The Mount Baker Club. Registration required. 206-706-2635. VegOfWa. org/monthlydining.aspx. Sound Remedies – 7:30-9pm. Led by Christina Sarver, LMP. In this four-class series learn specific mantras that are highly experiential, offering lifetime tools for balancing stress, maintaining personal health, and for deepening personal spiritual inquiry. Christina has experienced that the conscious use of music promotes physical and mental wellness, and she is interested in sharing chanting for the benefit of the individual as well as create a powerful group sound dynamic. $100. Tummy Temple. 206-729-6211.

FRIDAY, SEPTEMBER 20 Finding the On-Ramp to your Spiritual Path – 7:30-9pm. Artist and award winning author Jan Phillips will talk about her newest book, Finding the On-Ramp to Your Spiritual Path, a guide to creating a rich spiritual life without religious affiliations or accoutrements. $10, $5 can be used toward author’s book. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206-523-3726.

SUNDAY, SEPTEMBER 22 Mindfulness Based Stress Reduction – Sundays through November 17. 10am-12:30pm. Perfect for beginners or those wanting to rekindle their practice. CDs and manual included. User friendly and easy to learn. Issaquah Way of Life Wellness, 355 NW Gilman Blvd Ste 105, Issaquah . Registration

Healer’s Faire – 1-5 pm. Meet some of the healers who are at East West as well as a variety of guest healers and celebrate the season’s transition with an opportunity for mind, body and spirit healing. Free. Sessions are $15-25. East West Bookshop, 6500 Roosevelt Way NE, Seattle. 206-523-3726.

through from blocked emotions, thought patterns and beliefs that manifest in unhappiness, illness and disease. Explore the deeper truth of what body symptoms are telling. Access positive potential - to be who you really are. $95-$105. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.



required. 206-328-3572.

Mindfulness Based Stress Reduction – Tuesdays through November 12. 6-8:30 pm. This eight week Mindfulness Based Stress Reduction is perfect for beginners or those who want to restart their practice. It is easy and user friendly. Chairs are available as are mats and cushions. CDs and manual included. Grow-Aware, 816 N 38th, Seattle. Registration required. 206-328-3572.

WEDNESDAY, SEPTEMBER 25 Community Capital: Seattle - Local Investment 101 – 9am-5pm. Local Investment 101 is an all-day workshop with acclaimed author, speaker, and local economy luminary, Michael Shuman. Includes lunch and post-workshop happy hour networking. Local Investment 101: $100 public, $65 Seattle Good Business Network member. Series: $200 public, $130 member. Bainbridge Graduate Institute and HUB Seattle, 220 2nd Ave S, Seattle.

MONDAY, SEPTEMBER 30 Hatha Yoga: Intermediate & Beyond – Mondays through December 9. 6-7:15pm. Performing a yoga posture is about finding and holding those lines of action, and the shape of the posture follows. In this class, simple postures will be deeply explored as a way to more fully experience being in one’s body. $75-$95. Bastyr University, 14500 Juanita Dr. NE, Kenmore. Registration required. 425-602-3152.

WEDNESDAY, OCTOBER 2 Your Body Reveals: Awaken to Your Truth – October 2 and 3. 6-9pm. Learn how to break-

Breath And Sound

Aromatherapy & Essential Oils - Foundations – October 4-6. Essential oils are nature’s powerful healing tools from plants around the globe. Explore their holistic and therapeutic function in cosmetic ingredients and beauty treatments, quality control issues, and best practices in developing formulations for professional and personal use. $355$395. Bastyr University, 14500 Juanita Dr. NE, Kenmore. Registration required. 425-602-3152. Men’s Yoga and Healing Retreat Retreat – October 4-6. With Rene De Los Santos and Navin Kulshreshtha. Hike, practice yoga, join playshops, and experience connection and fun. $275 includes all classes, healthy meals and rooms. Methow Valley, Skalitude, Carlton. Registration required. 425-303-8150. Understanding Personal Energy – With Heidi Gribble LMP and Jesse Goldmark PhD. A tool kit for transformation. Increase awareness of how you use energy, where you block energy, and areas in the body that you are unable to access energetically. Class will be held once a month for 2 years. $175/ month. Good Shepherd Center, 4649 Sunnyside Ave N, Ste 400, Seattle. Registration required.. 510-559-0867. Live Your Passion Retreat – 8:30am-4:00pm. Live Your Passion is a one-day immersion into life’s goals, purpose and passion. Join award-winning writer, speaker and radio host, Stacie Zinn Roberts, to gain clarity through meditation, create a life vision statement, learn about journaling and harness the power of positive self talk. $95. Waterfront Lodge at Thousand Trails, 16362 Snee Oosh Rd, LaConner. Registration required. 360-941-4595.

Are you breathing deeply? All we are is energy and vibration. Join Tracey & Dave for introductory work, workshops, private sessions, Breath Awareness, and Facilitator Trainings.



Awaken To Inner Transformation

Breath is the key to stress release, detoxification, emotional integration, and spiritual practice. Healing sounds harmonize us. Discover your essential purity.

No Pain: Anti-Inflammatory & Analgesic Essential Oils – 6-9pm. The well-documented anti-inflammatory properties of essential oils have proven successful in relieving arthritis pain, headaches, skin irritation and muscle aches. Create powerful essential oil formulas that combine analgesic properties with anti-inflammatory, antioxidant and stress reducing action for effective pain relief. $55-$65. Bastyr University, 14500 Juanita Dr. NE, Kenmore. Registration required. 425-602-3152.

Dave Merrill

Tracey Stover

Breath Northwest

Breathing Mandala





Challenges Can Become Easier: A Neurodevelopmental Perspective – 2-3:30pm. With Peg Simon. When daily life isn’t easy to manage, school, work, and social relationships become harder, too. When the cry is, “It’s too hard!” it may be time to look at neurodevelopmental factors involved. Handle® is an effective, non-drug, holistic therapy. Free. The Shoreline Library, 345 NE 175th, Shoreline. Registration required. 425778-3082.

natural awakenings

September 2013


classifieds Fee for classifieds is $1.00 per word per month. To place listing, email content to Deadline is the 12th of the month.

EVENTS FREE Ayurveda Community Fair – October 12, 10am to 4pm. Mini workshops with area practitioners. Location: Ballard - Sunset Hill Community Association, 3003 NW 66th St, Seattle.

MASSAGE Tui Mullein LMP – Licensed Massage Practitioner has ten years experience integrating Swedish, Shiatsu, Acupressure, Acutonics and herbal therapies in the Seward Park area. Schedule an appointment at 206-721-1165. MA18798.

QIGONG Five Mountains Institute of Qigong and Taijiquan – Live Healthier. Sustain Vitality. Classes in Embracing the Taoist Tradition. Dennis Sharp, Certified Instructor. 6532 Phinney Ave N, Seattle. 425-775-9609.

REIKI Transform your life with Reiki! $20 off your first Reiki visit or class. 206-285-8350.

save the date

Natural Awakenings. $30. Seattle Creative Arts Center, 2601 NW Market St, Seattle. Register: 425-350-5448.



Walking the Inner Landscape: Sourcing from Within – October 9, 16 and 23. 6-9pm. Realize the ability to establish unique spiritual connections which provides one with reliable and trustworthy sources of clarity, courage and strength. Journey to one’s own sacred garden. $125-$175. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required. 425-602-3152.

The Garden as Healer: Preserving Biodiversity by Growing At-Risk Medicinal Plants – 10am5pm. The best food and medicine is that which is grown by one’s self. Spend the day learning how to cultivate some of the most important and useful medicinal plants for one’s own garden. $50-$85. Bastyr University, 14500 Juanita Dr, Kenmore. Registration required. 425-602-3152.



Matrix Energetics Seminars – October 11-14, Fundamentals. October 15-16, Practitioner Certification. Matrix Energetics is a powerful “consciousness technology” that provides for instantaneous and lifelong transformation at the physical, mental, emotional, and spiritual levels. DoubleTree Seattle Airport, 18740 International Blvd, Seattle.

SATURDAY, OCTOBER 12 FREE Ayurveda Community Fair – October 12, 10am-4pm. Mini workshops with area practitioners. Sunset Hill Community Association 3003 NW 66th St, Seattle. Raw Food Cuisine for Abundant Health, Vitality & Longevity – 11am-4pm. People who eat a diet high in raw foods experience numerous health benefits including increased energy, weight loss, and weight maintenance. Learn simple ways to add clean, raw food to one’s lifestyle and apply that knowledge in a practical manner while working hands-on with fresh, living foods. $65$85. Bastyr University, 14500 Juanita Dr. NE, Kenmore. Registration required. 425-602-3152.

SUNDAY, OCTOBER 13 Learn How To Create, Coordinate & Execute Your Own Event – 4-7pm. Sponsored by Seattle

Introduction to Foot Reflexology: A Couples Workshop – 10am-4:30pm. Reflexology is an ancient healing art that uses manual pressure applied to specific areas on the feet, hands and ears. It is a powerful modality that is used to promote balance within the body and it can be learned by anyone. It is also a beautiful thing for couples to do for each other because it promotes communication and closeness within the relationship. $149/ couple. Kenmore WA, 14500 Juanita Dr NE, Kenmore. Registration required:Yes. 425-602-3152. Deva Premal & Miten and GuruGanesha Band – 7pm. Also with Manose, Maneesh de Moor and Hans Christian. $30 - $108. The Center for Spiritual Living, 5801 Sand Point Way NE, Seattle. Tickets:

SATURDAY, NOVEMBER 16 Certified Life Coach – November 16-17. Become a certified life coach or executive coach in this 2-day intensive course. 866-455-2155.

SATURDAY, JANUARY 18 Revitalize Your Life - Holistic Health Retreat – January 18-23. Lodging, meals, classes, workshops, group excursions and personalized health assessments included. Sedona, Arizona. Registration required. 714-465-9045.


The publication for the discerning life traveler. Articles and advertising that inspires and educates, giving you practical tools and ideas you can use in your own life! Distributed free at more than 500 locations in the Puget Sound region. 55,000 loyal readers... and growing! Locally owned.

206-799-7753 or 425-356-7237 30


How to Eat Healthy on a Budget Thursday, Sept. 5 6-7:30 p.m.

Natural Treatments for Menopause Thursday, Sept. 12 6-7:30 p.m. 3670 Stone Way N., Seattle

More info: • 206.834.4100 Naturopathic Medicine • Nutrition Acupuncture • Counseling


NEW FEMININE PARADIGM Dr. Karen Fox 360-269-4955

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Natural Directory, email to request our media kit.


Manufacturer and retailer of natural, chemicalfree latex mattresses designed to provide a comfortable and supportive alternative to traditional spring mattresses. See ad page 9.


Committed to providing 100% pure cotton diapers for your baby. Convenient weekly pickup and delivery of cloth diapers and accessories. Better for baby’s skin, more sustainable than washing at home. See ad page 24.


Turning Fears Into Pleasure and Living the Life of our Dreams. We touch on all areas of life: Self, Family, Health, Finances, Career, and Romance. Group or individual classes available. Spring Goddess Classes and Fall Abundant Living Classes.





Live more sustainably with GladRags washable menstrual pads and menstrual cups. Join the community of women who have decided to make a lower carbon footprint every month! See ad page 7.

340 15th Ave E, Room 311 Seattle, WA 98112 206-954-0171

Specializing in holistic skin care, hair removal services and healing energy therapy.



Lift Your Spirits With Dena Marie!




Classes, Workshops and Re-Treats that will Lift Your Spirits! Individual consultations by appointment.

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.

INTEGRATIVE DENTISTRY 9730 3rd Ave NE, Suite 205 Seattle, WA 98115 206-367-6453

We are a holistic dental practice specializing in safe mercury filling removal, non-surgical periodontal care, and TMJ/ orthodontic treatments. We welcome new patients! See ad page 14.



Sustaining a Healthy Environment Daily Choices We Make Determine the Well-Being of Our Planet.

6921 Roosevelt Way NE Seattle, WA 98115 206-525-0363 At m’illumino, we are dedicated to your transformation through movement. Take a class, try private sessions, discover your own innate grace. See ad page 25.

For more information about advertising and how you can participate, call 425-350-5448 natural awakenings

September 2013





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September 2013 - Seattle Natural Awakenings  

September 2013 issue

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