November 2021 - Natural Awakenings Tucson Edition by Natural Awakenings Tucson

E E HEALTHY LIVING FR

HEALTHY

PLANET

SACRED MOVEMENT

Dance that Opens the Portal to Oneness

GOOD-MOOD FOODS

Thanksgiving Fare that Boosts Mental Health

COGNITIVELY CORRECT

How to Preserve Brain Health

DYING WELL

Practical Steps to a Good Ending

Tucson Edition | NaturalTucson.com | November 2021

November 2021

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Brain Health

November 17th 6-7:00pm

Transformational Medicine

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Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 14 THE HEALING

POWER OF A HUG

14 LEAN ON ME

The Refugee Youth Mentorship Program Gives Hope to Refugees

20 DYING WELL

Four Steps to a Good Death

24 THE ART OF

CONSCIOUS DYING

26 HEALTHY BRAIN STRATEGIES

How to Prevent Cognitive Decline

28 HONORING THE LOSS OF A PET

Simple Ways to Grieve and Heal

30 SACRED DANCE Moving into Divine Energy

32 EAT WELL TO FEEL WELL ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 520-760-2378 or email: Holly@NaturalTucson.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Holly@NaturalTucson com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS All calendar events must be submitted online at NaturalTucson.com/events/news by the 10th of the month and adhere to our guidelines. No phone calls or faxes, please. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. 4

Tucson Edition

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Thanksgiving Fare that Boosts Mental Health

36 ECO-DECOR FOR THE HOME

How to Buy Sustainable Furnishings

DEPARTMENTS 18 masters of bodywork & 7 news briefs healing arts 7 ad index 26 healing ways 8 ad index 28 natural pet 9 inspiration 10 global briefs 30 fit body 11 health briefs 32 conscious eating 12 event spotlight 36 green living 14 community 38 calendar 40 resource guide spotlight 15 healing ways 46 classifieds

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

hough not everyone’s favorite subject, death is part of all of our lives. It is something that we often put off TUCSON EDITION talking about regarding ourselves and others, but it can actually be very beneficial and healing to have those hard Publisher Holly Baker discussions. This month, we have several insightful articles Editor Michelle Bense that handle this delicate part of life, for ourselves and our Design & Production Helene Leininger loved ones (even including how to honor a lost pet). Erica Mills This is an especially timely subject due to November’s All Sales & Marketing Holly Baker Souls Procession, which is held in Tucson to honor those Contributing Writers Suzie Agrillo we’ve lost with a celebration through the streets. My photo Katta Mapes this month is from my own experience at the All Souls Circulation Amy Hass Holly Baker, publisher Procession. In the early days after my mother’s passing, I Website Erica MIlls “walked” the procession in honor of her, wearing a homemade placard made up of photos and mementos that sparked sweet memories of her. CONTACT US The ritual of searching for photos, making the placard and then walking the procesTucson Office Tel: 520-760-2378 sion brought a little more closure and healing. Honoring my grief so openly in a group Fax: 1-520-208-9797 ceremony was new and I found it healing in a whole new way. Take part in this lively Holly@NaturalTucson.com and beautiful event on November 7. See more about the event on page 12. NaturalTucson.com On page 21, our feature story “Dying Well” highlights some healthier ways to look Franchise Sales 239-530-1377 at death and what we can keep in mind to make this part of life better. Then, meet some of the local professionals who help others through these times, in “The Art of Conscious Dying”, on page 24. Instead of the traditional talk of Thanksgiving meals, check out “Eat Well to Feel Well”, on page 32, which highlights some fun ways to include ingredients that can help boost mental health and well-being. Try out one of the delicious recipes included and NATIONAL TEAM show your family and friends love and gratitude in a whole new way! CEO/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Art Director Josh Pope Layout Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy National Advertising Lisa Doyle-Mitchell

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news briefs

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Free Educational Evening Talks: Brain Health

ransformational Medicine is continuing its free monthly educational events, held the third Wednesday of each month. This month, the topic will be brain health, with discussions about staying happy and sharp through the ages, on November 17 from 6 to 7 p.m. Please RSVP to reserve a seat, as space is limited. As we age, we may lose things or become forgetful. We retrace our steps, find the sunglasses or keys we set down and then go on to the next thing. Losing brain function is not normal, nor does it have to happen. Staying healthy by eating clean, chemical-free foods, drinking clean water and moving in fun ways, as well as keeping our minds focused on positive things, all contribute to better health. Still, we lose words or cannot place where we left something—or we get depressed or anxious about the world beyond our control. What can help? Making sure one is getting clean nutrition, often enough, minus sugars and artificial sweeteners, make a big difference in how one feels and thinks. Making sure we are not exposed to molds, pesticides, fertilizers and other Zach & DeeAnn Saber environmental toxins also makes a huge difference in brain health. The blood-brain barrier can break down and be impacted by all of the above, as well as by heavy metals. The amount of chemicals in personal care products, or in our laundry detergent or what we put in our yard all make an impact on our overall health. Brain chemistry can actually be measured by a simple morning urine test. This test can see what 20 different brain markers look like in an individual, which can then guide what needs supporting or what needs to be turned down. Neurotransmitters are chemical messengers that regulate many physical and emotional processes, such as movement, stress responses, cognition, energy, cravings and pain. It can be quite a relief for folks to know that their anxiety or depression can be treated naturally.

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he Natural Awakenings online national readership survey allows us to better serve readers. Your Thoughts “Your participation takes just five minutes, and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founding CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card. With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

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November 2021

inspiration

The Healing Power of a Hug by Marlaina Donato

jason stitt/AdobeStock.com

hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-of-school jitters. In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most. A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our arms around a breeze-swept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins. Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep.

Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing. Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human. Marlaina Donato is a mind-body-spirit author and recording artist. Connect at WildflowerLady.com.

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eco tip

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Simple Ways to Reduce Microplastic Exposure Plastic is a petrochemical-based, non-biodegradable pollution nightmare. As discarded water bottles and shampoo containers pile up for hundreds of years in landfills, we continue to produce more and more of the stuff. Meanwhile, plastic breaks down into microparticles that contaminate waterways, air, soil and even snow. They show up in foods and beverages we consume. While more research is needed to understand the human health impacts of microplastics, here are some ways to avoid ingesting these tiny particles.

DON’T DRINK PLASTIC-BOTTLED WATER. Plastic-bottled water has approximately double the microplastics of tap water, studies have found. Ditch single-use, plastic-bottled water. Instead, fill reusable stainless steel or glass containers with filtered tap water, chill and enjoy. Filtering tap water can help improve the taste and reduce other undesirable elements, and most carbon block filters with a micron rating of two or less will remove microplastics.

Medical Intuitive Danielle Dvořák Solving medical mysteries one reading at a time

AVOID BEAUTY PRODUCTS WITH MICROBEADS. To reduce exposure to microplastics and dissuade manufacturers from using plastic, avoid any beauty products with microbeads, including certain toothpastes and facial scrubs. Some words on product labels that indicate microbeads are polypropylene, polyethylene and polylactic acid (PLA). WEAR NATURAL, NON-SYNTHETIC FABRICS. Synthetic fabrics shed microplastic fibers in the wash and as we wear them. Clothing made with natural fibers such as cotton is preferable. WASH AND DRY SYNTHETIC CLOTHES DIFFERENTLY. When we wash and dry synthetic fabrics, significant levels of microplastics are released into the environment. To lessen this effect, air dry clothes or decrease their time in the dryer. Products are emerging to help filter and collect small synthetic fibers before they wash down the drain and into our waterways or get released into the air. Among the most promising are a washing bag (GuppyFriend.us), laundry ball (CoraBall.com) and in-machine filtration devices (XerosTech.com). REDUCE MEAT AND FISH CONSUMPTION. As microplastics proliferate and marine and land animals eat them, they are finding their way into our food supply. We can limit our exposure by eating less meat and fish. VACUUM AND DUST REGULARLY. Our homes are filled with microplastics. Regularly dusting surfaces and vacuuming with a HEPA filter that traps dust is a great way to reduce these particles in the indoor air environment. DRIVE LESS. As we drive our cars, microplastic flies off the tires and becomes airborne pollution. Find ways to drive less; opt instead for carpooling or public transportation.

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Storm Clouds

global briefs

Water Shortage is a Global Problem

The Food Revolution—Miniaturized egor kamelev/Pexels.com

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insect-based foods offer many health and environmental benefits, especially in light of the pressures from climate change. Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance. One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect. Public acceptance is expected to be gradual.

Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely. Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change. Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis. courtesy of Google Maps

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We’re Listening

We Want to Hear from You

After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food. EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022. Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.” The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos. The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags.

Greater Empowerment with Boundaries

ife would be so much easier if we’d each been issued a manual on boundaries when we were born. Unfortunately, that didn’t happen—never mind that we couldn’t read back then—but the good news is that it’s never too late to learn, and the rewards are considerable. Boundaries, at the simplest level, can be defined as “where you stop and I begin”. They establish the limits we set on the kinds of treatment and behaviors we will accept from other people. Boundaries apply to different realms, including the physical, sexual, intellectual, emotional, spiritual, material and time aspects of our lives. People with porous boundaries may have a hard time saying no and often please others at their own expense. They may be overinvolved in the lives of others and may take other people’s opinions too personally and discredit their own. At the other extreme, people with rigid boundaries may set so many rules that they leave no room in their life for anyone else. They may avoid vulnerability and intimacy by setting impossibly high standards for others. These patterns aren’t rooted in who people actually are—they’re coping mechanisms that, when witnessed and understood, can make way for healthy boundaries at any stage of life. This process, which is both educational and exhilarating, often leads to much greater satisfaction and joy. Kira Freed, MA is a Board Certified Coach whose work with coaching clients focuses on boundaries, purpose, wellness and life balance. To learn more and schedule a free initial consultation, visit KiraFreedCoaching.com.

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health briefs

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event spotlight

Celebrate and Mourn Lost Loved Ones at All Souls Procession

he special Tucson event, the All Souls Procession, will be held this year on November 7, including the Processional along Tucson’s Westside. assembling on Grande Avenue at 6 p.m. Plenty of altars, performers, installation art and creatives of all kinds collaborate for almost half the year to prepare their offerings for this amazing event. The All Souls Procession, and now the entire All Souls Weekend, is a celebration and mourning of the lives of our loved ones and ancestors. The procession will culminate in the “Restoration of Care” ceremony and burning of the urn near MSA Annex. The 32nd All Souls Procession and Ceremony will also be available to view via livestream from 6 to 9 p.m. The All Souls Procession is perhaps one of the most important, inclusive and

Tucson Edition

authentic public ceremonies in North America today. The procession had its beginnings in Tucson in 1990 with a ceremonial performance piece created by local artist Susan Johnson. Johnson was grieving the passing of her father, and as an artist, she found solace in a creative, celebratory approach to memorializing him. Says Johnson, “From the beginning, it was different people’s ethnic groups, different cultures, but also it was all these different art forms put together.” After that first year, many artists were inspired to continue, growing the Procession into its modern incarnation. Today, over 150,000 participants gather on the streets of downtown Tucson for a two-mile, human-powered procession that ends in the ceremonial burning of a large urn filled

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with the hopes, offerings and wishes of the public for those who have passed. The All Saints Procession has issued guidelines for the safety of all who participate in the procession. They encourage those who can be vaccinated before attending to do so, and the wearing of masks while close to other attendees. They also ask that everyone be respectful of others and be gracious to the neighborhoods throughout the procession. The weekend will start with the Luz De Vida II Concert on November 6, from 7 to 10 p.m. Luz de Vida is a collaboration between MMOS, Homicide Survivors Inc. and JCFS to bring light and life for families impacted by Homicide. After the procession, from 9:30 to 11 p.m., at the Casa De Los Muertos after party, DJs will be spinning from their “We Love House” Float at the MSA Annex, 267 Avenida Del Convento. Many Mouths One Stomach, producer of the All Souls Procession, is a nonprofit organization and can accept tax-deductible donations from individuals, families, businesses and organizations. See options for donating at AllSoulsProcession.org/donate. For more information, visit AllSoulsProcession.org.

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Blue Sugar Skull Kay Larch

Raised in Southern California by two artists, Kay Larch says she didn’t follow in their footsteps. She grew up, started a family, moved to South Carolina and built a daycare center that she owned and operated. She filled the center with wall murals and did painting activities and after-school art classes with the kids,but she never considered herself an artist. She found ways to express her creative need for colorful and elaborate surroundings through painting projects she did for fun. One day, Larch decided to create a series of acrylic paintings on canvas. Out of curiosity, she submitted her work to a gallery. It was accepted for a show, which led to being featured in an article about the museum, interviews, commissioned work, more shows and the launching of her career as an artist at age 54. Larch is immersed in the art community, has added oil painting and drawing to her repertoire, and creates in a variety of styles. Her acrylic paintings have a comic-book style, while her oil paintings lean more toward realism. She admits she was influenced by growing up as a California hippie, traveling to Tijuana and seeing the vibrant colors of Mexican folk art and simply being an imaginative person. Her work has been featured in galleries, businesses and magazines and she sells original paintings, prints, greeting cards and a line of coloring books, in addition to commissioned work for people all around the world. Find Kay Larch on Instagram (@KayLarch-Studio) or connect at Facebook.com/KayLarchStudio.

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community spotlight

LEAN ON ME

The Refugee Youth Mentorship Program Gives Hope to Refugees

by Suzie Agrillo

onprofits not only serve individual clients directly, but they can also generate a broader benefit to the community as a whole. One such exemplary social service program, which assists refugees and helps them assimilate into our community, is the Lutheran Social Services of the Southwest Refugee Youth Mentor Program (RYMP). The organization has a clearly defined mission that meets specific needs. Their mission is to stabilize people during crisis and transition, build a foundation where people can thrive and preserve dignity and respect for the most vulnerable. Many refugees come to this country alone. RYMP works to create a sense of belonging and a social network between refugees and the Tucson community. For refugee status youth, resettlement in the U.S. can be an isolating experience. From experiencing the horrors of war to losing loved ones, the journey of survival is one that can leave a lasting impact long after they’ve found safety in a new country. By matching mentors with refugee status youth, RYMP aims to foster self-discovery, create a strong sense of community and equip refugees to successfully navigate new systems while honoring their own cultural contributions to society. In doing so, they envision a world where refugee status youth can make a deep connection with the Tucson community through reciprocal, strength-based mentorship, in order that they may become empowered self-advocates that will invest in others. We spoke to Heidi Urbina, Communications Coordinator, and Brooke Balla, who developed and runs the RYMP program, about opportunities to become a mentor, raise awareness and to assist with their fundraising goals. 14

Tucson Edition

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What is your background and education, and what motivated you to work in social service work at LSS? Heidi: I attended the University of Arizona, majoring in public health and Spanish. After graduation, I spent a year living in Uruguay with the Lutheran church. When I returned, I worked in behavioral health before coming to work at Lutheran Social Services of the Southwest four years ago. I have enjoyed working in a variety of roles here and seeing the power of community connections. Brooke: I attended Prescott College in Prescott, Arizona. It is a small, private college, and its mantra is social and environmental justice. I studied Social Justice Education and Bioregionalism. My background in international development and education spanned over five years when I led programs in 15 countries. I moved to Tucson to work with refugees, and while I waited for a job in the field, I worked on the Pascua Yaqui Indian reservation and developed a mentorship program. When LSS received a DES grant two years ago, I was hired. We looked at gaps in the refugee settlement process, and through a SWOT Analysis, found there were opportunities to improve access to resources in building life skills specific to refugee status youth.

What can you tell us about the program?

What is the greatest reward of your job?

Brooke: The culturally responsive mentorship model is unique. It’s not taken from anywhere else; it was developed by our team and it focuses on SMART goals. The themes are college readiness/ job readiness/career exploration/building English language and life skills. RYMP provides leadership, structure and healthy relationships for refugees between the ages of 15 to 25 who are within their first five years of resettlement. Mentors and mentees are asked to make a four-month minimum commitment, making contact at least once a week to work toward the mentee’s goal.

Brooke: I am humbled by the stories unveiled every time I meet a family. Getting to hear their aspirations as we sip tea and find connections is a joy. I’m proud of the relationships built and accomplishments made by our team and with the support of community partners. You know you’ve succeeded when people join the program because of word of mouth. Both mentors and mentees are referred by their friends, which is a huge endorsement of RYMP and our newest Ambassador Program.

What is the difference between asylum seekers and refugee status? Heidi: Refugees are people who were forced to flee their country because of a fear of persecution based on their race, religion, nationality, membership in a social group or political opinion. They apply for refugee status in another country and go through the process to be resettled before arriving in the U.S. Asylum seekers apply for asylum status after entering the U.S., or while seeking admission at a port of entry.

Do you have a favorite success story? Brooke: My favorite success story is about a family who originally came from Afghanistan, finding refuge in Turkey before being relocated to Tucson right on the cusp of the pandemic. Within six months, the three girls in the family were all matched and thriving. The oldest daughter, now 22, was awarded a full scholarship through Yoga Oasis and became a certified yoga instructor. Even more remarkable was that one of her teachers spoke her native language, Farsi. The second daughter, now 19, became fluent in English and earned a full scholarship to the University of Arizona and is aspiring to become a pediatrician. The third

daughter, age 16, is still in high school and attending Pima JTED, exploring a career to become an architect.

What is the Woman’s Empowerment Program? Heidi: The program was started by local volunteers, and is an opportunity for women who came to the U.S. as refugees to build community and learn skills, like English, computer literacy and sewing. Program participants sell the items they create on our Etsy store (RefugeeMade.etsy.com) to make additional income for their families. The artisan is paid 80 percent of the sale price, while the other 20 percent is reinvested in supporting the program.

How can individuals, businesses and nonprofits help to assist your organization? Brooke: One of the biggest misconceptions is that you must be Lutheran to help. Anyone can help. The top organizations in the community which have assisted us and contributed the most to our success are: Yoga Oasis, which offers free classes to mentors and mentees to practice yoga; Iskashitaa Refugee Network, which provides art and gardening activities and assists with referrals; Tucson Village Farm, which offers produce to families and co-facilitates events like Top Chef competitions

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and team building through High Ropes Course; and Lapan Sunshine Foundation, which has provided college leadership summits and scholarship opportunities, and is a pillar with networking. We have had a total of 220 mentors, 15 cohorts, since the inception of the program. We currently need about 20 mentors to provide one-on-one support to our mentees. The process involves an interview, background check and obtaining a fingerprint clearance card. We also ask for references and a resume. RYMP staff will check in with both the mentor and mentee monthly and assist with coaching and problem solving if needed. If you are interested in becoming a mentor, you can fill out an online interest form at lss-sw.org/rymp.

Besides mentorship, how can our community help to support your work? Heidi: If you can donate, every cent counts. Monetary donations to LSS-SW are eligible for the Arizona Charitable Tax Credit (donate link: lss-sw.org). We are also looking for leads on affordable rental properties in Tucson for refugees. In-kind donations, including diapers, cleaning supplies, new bedding, towels and furniture are accepted. We do not accept clothing donations.

Refugee admissions ceiling in red, number of refugees resettled in the US in blue, 1980-2020 Businesses and professionals can assist with employment opportunities, sponsorships of events and programs, and providing a half-day introduction to being a dentist, doctor, nurse, lawyer, etc., by allowing a mentee to job shadow them. Churches can get involved by serving as co-sponsors, which assist in the process of welcoming refugees.

What are the main reasons for refugees leaving their country? Brooke: Every refugee story is different. They may have to leave due to government

corruption, religious persecution, ethnicity, the impacts of climate change or war. Afghanistan is one of the countries in the news right now, but currently our biggest demographics arrive from the DRC, Sudan, Rwanda and Syria. Some refugees who were professionals must start over in minimum-wage jobs, such as being a dishwasher, because their degrees may not be recognized in the U.S. A lot of the youth were born in refugee camps. They have to grow up a little bit faster and help their families survive. They may suffer from complex trauma, so when indicated, we focus on mental health by creating safe spaces to build community, whether it be cooking and sharing a meal together, practicing yoga for the first time or sharing resources for self-care.

What is the GRACE Act? Heidi: Each year, the President determines the amount of refugees that will be allowed to come to the U.S. The GRACE Act is the Guaranteed Refugee Admission Ceiling Enhancement Act. This legislation would protect and restore the U.S. refugee resettlement program by preventing a U.S. President from setting a presidential determination on Refugee Admissions at a level below 125,000. Due to the reduced refugee admission ceiling set by the former administration, organizations have been forced to downsize and many programs have been decimated. If you want to support the proposed legislation, contact your legislators, explaining why you believe we should honor our country’s tradition of welcoming refugees into the U.S. Lutheran Social Services of the Southwest is located at 3364 E. Grant, in Tucson. Connect at 520-748-2300 or lss-sw.org/RYMP. Suzie Agrillo is a freelance writer in Tucson and a frequent contributor to Natural Awakenings Magazine. She focuses on writing about the arts, inspirational people and the human connection. Connect at Suzie@ComedyForCharity.org.

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Feel True Gratitude with Thanksgiving Yoga

rish Harris, owner and teacher at Divine Journey Yoga, has been leading a Thanksgiving yoga class for several years and donating the proceeds to the Tucson Food Bank. This year, join the class via Zoom, at 10 a.m. PST, Thanksgiving Day. Take a moment out of the busy season and holiday to be truly present and grateful. Gratitude can be an important supplement for our brains and bodies. Making a short list of the people and things we are grateful for can boost our physical and mental well-being. Most of us already know this, yet we forget how easy and how powerful gratitude can be. Luckily, we have a national holiday for being thankful.

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Four Steps to a Good Death by Ronica O’Hara

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n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end. “An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully. The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth KüblerRoss’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades. Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to outgroups in attempts to lower their anxiety. But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to. November November 2021

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Defining What We Value “Deeply con-

sider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013. “Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process. “Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.” By applying our values to the dying process, we can start sorting through options. Do we want to die at home or in a hospital? What medical procedures will we accept or decline? What measures do we want to be taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

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daunting as the prospect of an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.” Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat, until someone finally says, ‘No,’ so many people end up on a high-tech conveyor belt to the ICU,” says award-winning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End

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of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive. A downloadable Conversation Starter Guide (TheConversation Project.org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care of business—the

paperwork aspects of death known as advance directives—spares loved ones from having to make tough decisions later. A last will and testament precludes pain and infighting among family and friends. A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process

Whether or not we have religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that matter most to us,” says Ostaseski, who has worked four decades with hospice patients. “There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow. The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—

not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.” Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of Self-Improvement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles. Old grudges and resentments often melt away, and love shines through. “All the things which may have been part of our self-image— independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that. “The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.” It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.” As Butler points out, the first four phrases can be said any time in our lives. Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.” Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life. Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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THE ART OF CONSCIOUS DYING by Katta Mapes

“No one gets out of this life alive.” ~ Charles Franklin

ven some vampires in the movies lament that they cannot die. Immortality isn’t so wonderful when their loved ones die throughout the centuries while they live on. Since all of us non-vampires share the same fate of dying, many of us actually get to make a choice to die consciously, or not.

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Ann Rich, a nursing manager at Villa Maria Care Center, in Tucson, chose to work with older populations because she feels a sense of honor in being with people near the end of their lives. She says, “The person you see at this time in life, this is not who they are—who they have been and what they have done earlier in their lives.” She wants to add something to enrich them near the end of their lives. To Rich, conscious dying encompasses different things for different people. It all has to do with the choices people make about how they will spend those last months, days or minutes of their lives. Some choices in conscious dying are medical, some social-emotional and some spiritual. Medical conscious choices include stopping all treatments, except pain care— or even stopping pain care to be more present with loved ones. An example is someone who decides to stop dialysis even though it may mean a shorter life, just to not have to deal with this cumbersome treatment. Conscious choices of a social-emotional nature might include finding lost relatives in order to connect with them before dying or making amends with loved ones. Often, hospice social workers or counselors will facilitate these processes. By resolving this unfinished business, people feel relieved and able to die at peace with themselves and others. Rich says that people want to connect with their dogs or cats one last time, if they are not dying at home. Sometimes they may want to go outside to breathe fresh air one more time. She has seen the gamut of emotional responses to dying. Here the various stages of the grieving process apply as much to the person dying as they will to their loved ones after they die. In this case, they grieve the loss of their life as they know it. Inherent in this journey are feelings of anger, denial, loneliness, guilt and depression. Sometimes the dying are so afraid of death that they will not sleep due to worry about whether or not they will wake up. Much of this process hinges on a person’s spiritual and/or religious beliefs. Others are very ready to die peacefully. Rich

thinks that dying can be harder for those who do not have a strong support system or belief system to sustain them. Spiritual and religious conscious choices come to bear when the dying rely on their spiritual and religious community for support and when they clarify their beliefs about dying and the afterlife. We could actually call this state of being the “afterdeath”. These beliefs are often formed from experiences and information about death and dying. Author and guru Ram Dass wrote that he sees death—the moment of death—as a ceremony. Chuck Swedrock is our local connection to the International Association of Near-Death Studies (IANDS). His efforts in creating and maintaining this organization offers a wealth of information about people who have had near-death experiences where they were clinically dead, then returned to life. These transformational experiences usually affect their lives from that point on. The IANDS website, iands.org, gives a deep dive into stories of how people have moved from fear to love in their dying and living again. Wilcox resident Markley Streeper died and returned to life after a severe horseback riding accident. She recalls that in that near-death state, she felt great peace and love. She also saw her deceased father, who asked, “What are you doing here?” She said, “I don’t know.” Streeper survived and returned to life shortly thereafter.

Now, she does not fear death. Another local resource is Dr. Gary E. Schwartz of the University of Arizona Laboratory for Advances in Consciousness and Health. He and a team of electrical engineers, software specialists and others continue to conduct a series of scientific studies that definitively demonstrate that life continues after physical death. Schwartz’s colleague, Dr. Mark Pitstick, provides seekers more information about what happens when we die, in his newsletter at Soulproof.com. Believing that we continue to exist after our physical body can help to shape not only our beliefs about death, but also help make conscious choices about how we live. One might think that the only ones of us who can die consciously are those who know that they are dying. When someone dies suddenly, they are not likely to be able to die consciously—unless they have reflected on their death before they go and choose to live according to spiritual principles that may prepare them for the transition from life to their new state of being without fear. Katta Mapes is a freelance writer, book author and dowser who is dedicated to promoting social, emotional and spiritual well-being for all. She co-authored The Big Picture of Life with Drs. Mark Pitstick and Gary E. Schwartz. Connect at Katta. Mapes@gmail.com (hablo español).

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Healthy Brain Strategies How to Prevent Cognitive Decline

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by Linda Sechrist

healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain 26

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functioning resulting in impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living. Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity. Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.” Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.” David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting

a good night’s rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain. As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory—consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep. HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction. Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship. Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

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

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natural pet

Honoring the Loss of a Pet Simple Ways to Grieve and Heal by Marlaina Donato

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Sacred Grief

rench novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage. Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago. Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.” Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love

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Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care. “Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

Compassionate Transitions Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia can make a heartbreaking time more bearable for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place. At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch—surrounded by all those who love them most,” explains Wyatt. Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name. Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.” Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.” Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane Panebianco, owner of SpiritpetShop on Etsy.com, was inspired by the passing of a co-worker’s dog. “At the time, I worked in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced.

I knew pets and their owners deserved another option.” Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted urns. “Many of my pet parents have told me how having a beautiful memorial for their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.”

In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends:

your beloved pet. Leave it up for as long as you like.

n Set aside some time each day to be alone in a quiet place to give yourself space to grieve.

n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together.

n Honor the memories.

n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains.

n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor. n Create a memory table—include all of the things that remind you of

n Join an online group or meet in person with other people that are going through the mourning process. n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.

November 2021

fit body

SACRED DANCE Moving into Divine Energy

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by Marlaina Donato

eart-healthy dancing of all types is known to promote overall physical and mental health. When they are spirit-infused, forms like African, Middle Eastern, ecstatic and yoga-inspired kundalini dance offer us the opportunity to stay in shape while also fortifying the body’s intrinsic life force. Classes in these styles of dance, which are most often conducted barefoot, draw upon a deep cultural well and include the infectious heartbeat of live accompaniment. Just about anyone can find their own blissful groove when going with the flow is the focus. “In class, I choose to emphasize the feeling more than the step itself. The goal is always to get a spiritual release,” says Darian Parker, a Brooklyn-based West African dance teacher, professor and choreographer. “I always encourage my students to privilege ‘having a good time’ over succumbing to self-criticism from not perfecting a step.”

Modern Moves, Ancient Roots There are more than 3,000 ethnic groups on the continent of Africa, and each dance style has a purpose that is defined by its unique history. In the West African 30

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tradition, dances are designed to heal the individual and from the broader perspective, restore community. Parker, a faculty member of Cumbe: Center for African and Diaspora Dance, in Brooklyn, celebrates the culture and art of the Mande people. “In short, Mande dance trains your spirit just as much as it trains your body,” says Parker. “In many Mande cultures, the ground is thought to be the habitation of our ancestors, who are thought to animate our bodies when we dance. In this way, you can think of dance as a ritual technology that renews our connections with those who came before us.”

While an African dance class encourages high energy and joyous expression, ecstatic dance can be a portal to selfdiscovery and connectedness. Springboarding from ancient societies worldwide, modern ecstatic dance is freeform and hallmarked by trance or tribal beats. “Ecstatic dance has offered me a portal to my subconscious, my spirit, my deep knowing. It’s a way to, as Gabrielle Roth, the creator of 5Rhythms, put it, ‘Get out of my head and into my body,’ and in my body there is wonderful wisdom,” explains Heidi Sheldon, a seasoned ecstatic dancer and licensed counselor in Stroudsburg, Pennsylvania. “Your spirit knows what to do when it hears and feels the rhythms. You just need to allow your body to follow.”

Belly of Bliss, Heart of Light Middle Eastern dance is comprised of many dance styles—folk and tribal, classical and most widely known, belly dancing. In ancient times, the latter was practiced in rituals for fertile

harvests and women’s fertility, including physical preparation for childbirth. In 2017, a pilot study published in the Journal of Bodywork and Movement Therapies showed that belly dance improves depressive symptoms, fatigue and quality of life in women with breast cancer. “Belly dancing is a tantric form of dance that empowers women to release shame and accept and love themselves and their bodies just as they are. The movements open us to pleasure and sensual bliss in our very own skin. In this way, it is very healing and therapeutic,” says Banafsheh Sayyad, a Persian dance artist and founder of the Dance of Oneness Academy, in Los Angeles. Sayyad’s movement, a fusion of Persian and Middle Eastern dance, flamenco, contemporary dance and meditative whirling, is deeply connected to an ancient feminine ethos. As a teacher, she brings the Sama— the dervish (pronounced “darvish” in Persian) dance of the Sufis historically

reserved for men—into the hands of women.“In the traditional Sama, the right arm is extended up toward the sky with the palm facing up,” she says. “The left arm is extended out with the palm facing down toward the Earth. In so doing, you transmit and emanate the light you’ve received into the world through your heart. So, this dance is about becoming a channel for light and love in the world.” In essence, stepping into any dance class can be good for the soul. Sayyad reminds us, “Every movement and dance style, if done with the intention of surrendering one’s sense of separateness into an experience of the greater or dissolving one’s identity as a drop of water into the greater ocean of oneness, can be sacred.” Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

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conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health by Christy Ratliff

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cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year. The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges. The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrient-based diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness. “The gut/brain connection helps us understand the food/ mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-anddigest’ response. “It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.” “What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression

and anxiety symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallowtopped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucosestarved brain.” But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo. “As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’

new Thanksgiving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table. Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.” “Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds. While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Feel-Good Recipe Ingredients n Green beans. An excellent source of vitamin A, green beans

Some study-proven foods to enhance mood found in the following recipes include: n Pistachios. These tree nuts, which are actually

seeds, are rich in healthy fats, vitamins and minerals. According to a Pennsylvania State University study, eating pistachios may reduce the body’s response to daily stress.

all images via AdobeStock.com

n Honey. A National Institutes of Health study

shows that the nutrients in raw honey may enhance mood and help with insomnia. It’s also rich in antioxidants, which contain anti-inflammatory properties that help protect the brain.

help fight inflammation and support the nervous and immune systems. They are high in folic acid, a B vitamin that studies have shown to potentially lower the risk of depression.

n Tomatoes. Several studies show that regular con-

sumption of tomatoes may help ward off depression. n Olive oil. Multiple studies show that low levels of olive

oil, in conjunction with a Mediterraneanstyle diet, has a positive impact on mental health and brain function. n

n Fresh herbs. Sage provides natural anti-anx-

ety properties, while thyme and rosemary are rich sources of micronutrients and flavonoids, shown to protect against inflammation in the brain, a key factor in major depressive disorder.

Apples. Nutrient-rich apples are a good source of quercetin, a plant flavonoid, which studies suggest may be beneficial for mental health.

Cornmeal. Naturally gluten-free, cornmeal is an excellent source of folate, an important B vitamin. Research from the National Institutes of Health suggests that those with low levels of folate are more likely to experience depression.

n Raisins. A great source of vitamin B, raisins can help the

brain produce serotonin, an important neurotransmitter for reducing many anxiety-related symptoms.

November 2021

Goat Cheese Appetizer with Honey, Fig and Pistachios 1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

photo by Christy Ratliff

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese. Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/ fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until goldenbrown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

Seluisauganasda Cherokee Cornmeal Cookies Here’s a creative, nutritious way to celebrate indigenous tradition during the holidays while also being mindful of mental health.

Greek-Style Green Beans (Fasolakia Lathera)

photo by Christy Ratliff

¾ cup softened butter ½ cup organic brown sugar 1 egg 1 tsp vanilla 1½ cups flour ½ cup cornmeal 1 tsp baking powder ¼ tsp salt ½ cup raisins (Other versions of this recipe include nuts and dark chocolate pieces.) Preheat oven to 350° F. Spray cookie sheet with nonstick cooking spray and set aside. Using a wooden spoon, mix butter and brown sugar in a large mixing bowl. Add egg and vanilla. Stir until smooth. Add flour, cornmeal, baking powder and salt. Add raisins. Mix well. Drop dough by rounded teaspoonful onto baking sheet. Bake 12 to 15 minutes or until slightly golden. Makes about 2 dozen small cookies.

Courtesy of La Potosina. For more information, visit IndigenousFoods.wordpress.com.

⅓ cup olive oil 1 onion, chopped 1 lb green beans 1 medium potato, sliced (¼-inch thickness, cut in half) 3 medium tomatoes, grated, or 12 to 15 oz chopped tomatoes ¼ cup parsley, chopped 1 tsp sugar ½ tsp salt Fresh pepper In a medium pot, heat olive oil on low to medium heat. Sauté onion until softened. Add potatoes and heat for 2 to 3 minutes. Add beans and mix with olive oil until coated. Add tomatoes, parsley, sugar, salt and pepper. Mix well. Add just enough hot water to cover the beans halfway. Cover and simmer for about 40 minutes, or until beans are soft and most of the liquid is absorbed. May be served as a side dish for four people or a vegetarian/ vegan entrée for two.

Courtesy of Elena Paravantes, RDN. For more information and Mediterranean recipes, visit OliveTomato.com. November 2021

green living

Eco-Decor for the Home

How to Buy Sustainable Furnishings by Sandra Yeyati

linked to cancer, endocrine disruption and immune impairment: volatile organic compounds like formaldehyde found in paints and finishes; flame retardants; fluoridated chemicals used in performance fabrics; antimicrobials; and polyvinyl chloride, known as PVC or vinyl. Inglis recommends that consumers ask about the potential presence of these chemicals when shopping for furniture and avoid them if possible.

brizmaker/AdobeStock.com

Recycled Plastic: Recycling plastic to

hile comfort and beauty are clear priorities when shopping for furnishings, sustainability and health should be, too. By asking the right questions and doing a little up-front research, consumers have the power to appoint their sanctuaries with non-toxic, ecologically responsible items that are built to last and won’t pollute the environment. According to the Sustainable Furnishings Council (SFC) (SustainableFurnishings.org), 80 percent of the environmental impact of any product comes from the materials used to make it, so it’s vital to ask about all of the material components in a piece of furniture.

Sustainably Harvested Wood:

Because it is long-lasting and sturdy, wood can be an excellent, eco-friendly material. The most important consideration is that it hasn’t contributed to deforestation. SFC Executive Director Susan Inglis recommends third-party certification to confirm that wood was sustainably harvested in ways that preserve the forest’s ecosystem and benefit nearby communities. The Forest Stewardship Council (FSC.org) issues one of the industry’s most coveted independent certifications. Reclaimed wood is another Earth-friendly option. “Perhaps the tree was cut down decades or centuries ago and made into a building, and now it’s being used to make a piece of furniture,” explains Inglis. A third 36

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sustainable choice is wood from a plantation that was established more than 25 years ago. “While it is not sustainable to convert natural forests to plantations today because you’re losing biodiversity, wood from long-established plantations is considered sustainable,” she says, adding that in those settings, new trees are planted to replace those harvested.

Non-Toxic Textiles: According to Inglis, the most environmentally sound textiles are made of natural fibers like organic cotton, linen, hemp and wool, which are long-lasting and can be recycled into new textiles. Synthetic fibers are petroleumbased and much less desirable. Textile manufacturing practices can also be environmentally problematic. “Look for certification that they’re not polluting waters or using toxic dyes,” says Aimee Robinson, owner of EcoBalanza, an organic furniture boutique in Seattle. She points to the Global Organic Textile Standard (Global-Standard. org) as a reliable organization which identifies producers of natural fibers that are organically grown without pesticides, while also considering the social and environmental impacts of their production systems. Volatile Compounds and Unhealthy Chemicals: The SFC has

identified five classes of chemicals commonly found in furniture that have been

NaturalTucson.com

make furniture is trending, and that’s a plus, according to Inglis. “The best thing would be to avoid making anything out of plastic,” she says. “Plastic is a huge environmental problem, and our use of it continues to go up, especially in the COVID era. Only a small percentage of it is being recycled, leaving a lot of it to break down into microparticles, unfortunately. So, making things out of our plastic waste is good.” Robinson, on the other hand, refuses to use any plastic in her handmade, allnatural furniture. “Plastics are a non-biodegradable, petrochemical product,” she says. “They’re polluting everything. The plastics industry is so insidious. Anything we can do on any front to pull away from petrochemicals in every aspect is good.”

Price and Durability: “Well-made furniture can get expensive, but you’ll have to replace cheap furniture because it’s not built to last. What’s cheap in the beginning is expensive in the end, because it’s not taking into account the cost of having to replace it or the cost of cleaning up an environment that gets more and more filled with junk,” says Robinson, who also recommends looking for well-made vintage pieces that can be restored and brought back to life. “I recommend that you spend the most budget you have on a quality product, because that sofa, if it’s made well, can be reupholstered over and over again,” says Robin Wilson, a New York City designer and founder of Robin Wilson Home. “By keeping that sofa, you’re being eco-friendly to the world because it is not going into a landfill.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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Earth Gong Bath – 1-2:30pm. Relax with Danielle Dvorak and allow the sounds of the Earth Gong and Tibetan Singing Bowls, to wash through bathing participants in healthful frequencies, realigning energy physically, mentally and spiritually. Instudio or online. $20/livestreamed. $25/in-studio. The Yoga Connection, 3929 E Pima. 520-323-1222. YogaConnection.org.

Photo by Fabian Struwe on Unsplash

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NOTE TO OUR READERS: All events were accurate at press time; we suggest confirming these details with the hosts before attending. Please check NaturalTucson.com to enter your events or find others. Thank you for your understanding and stay well.

THURSDAY, NOVEMBER 4

SUNDAY, NOVEMBER 14

9 Cats 9 Lives Book Discussion – 6:30-8pm. Discover how karma and reincarnation from long ago on Atlantis affected the life of Winston Churchill. Held via Zoom. 480-442-5020. No charge. SummitLighthousePhoenix.org.

Unravel the Spine Workshop – 1-2:30pm. With Stephanie Higie, RYT500. Learn about the trade-off between mobility and stability and five key ways you can keep your spine safe and happy in your yoga practice at all levels. Alllevels welcome. Suggested donation: $10-$15. YogaConnection.org.

FRIDAY, NOVEMBER 5 Diwali, Festival of LIghts – 6-8:30pm. Enjoy Indian dance, LED light show, fire acrobats, temple ceremonies, kids activities and free feast served at 8 pm to all. No charge. Govinda’s Natural Foods, 711 East Blacklidge. 520-7920630. GovindasOfTucson.com.

SATURDAY, NOVEMBER 6 Drinking Water: What’s Healthy, What’s Not – 9:45-11:30am. First Saturday. Learn about the health benefits of Kangen special ionized drinking water (electrically charged): alkaline, super hydrating, detoxifying, rich in antioxidants. Please RSVP. No charge. Pristine Naturopathic Medicine, 2469 N Country Club Rd. 520-7951300. TheHealthyCouple.com.

SUNDAY, NOVEMBER 7 Reincarnation: Ascended Masters’ & Buddha’s Teachings – 1:30-3pm. Learn the Buddha’s teaching on desire and how to avoid the reincarnation trap. Get acquainted with Saint Germain and his purple fiery heart to help you. Meditate on the violet flame. Held via Zoom. 480-442-5020. No charge. SummitLighthousePhoenix.org.

MONDAY, NOVEMBER 8 Caring for Grievers with Confidence for Massage Therapists – 4-6pm. This training will increase your value and confidence as a Massage Therapist and allow your clients to feel more secure and nurtured during a vulnerable time. This class is 2 CE’s. $60. Grief-Relief-With-Jennica.square.site.

SATURDAY, NOVEMBER 13 Experience the Sound of Soul – 4-5pm. Experience the power and wonder of HU for yourself. We’ll also engage in spiritual conversation, and enjoy community. Meet others who share a desire to explore their connection with Divine Spirit. Email Rvoec@Eckankararizona.org for Zoom link. No charge. EckankarArizona.org.

Tucson Edition

Archangel Michael: Your Friend and Defender – 1:30-3pm. Archangel Michael can protect you and help you overcome fear and doubt, and protect your family. Become familiar with archangel Michael’s sword of blue flame by using the science of the spoken word. Held via Zoom. 480-4425020. No charge. SummitLighthousePhoenix.org.

THURSDAY, NOVEMBER 18 9 Cats 9 Lives Book Discussion – 6:30-8pm. Discover how karma and reincarnation from long ago on Atlantis affected the life of Winston Churchill. Held via Zoom. 480-442-5020. No charge. SummitLighthousePhoenix.org.

SATURDAY, NOVEMBER 20 Intro to Chanting (Sanskrit) – 3-4:30pm. When we join our voices and energies together this way, we create so much more than we do as individuals. $15 in-person or via zoom. No charge with allaccess membership. The Yoga Connection, 3929 E Pima. 520-323-1222. YogaConnection.org.

WEDNESDAY, NOVEMBER 24 Caring for Grievers with Confidence for Massage Therapists – 4-6pm. This training will increase your value and confidence as a Massage Therapist and allow your clients to feel more secure and nurtured during a vulnerable time. This class is 2 CE’s. $60. Grief-Relief-With-Jennica.square.site.

SATURDAY, NOVEMBER 27 Our Spiritual Wake-Up Calls – 11am-12:30pm. You’re invited to discuss “In the Grasp of Divine Love” chapter 9 in the book, Our Spiritual Wake-Up Calls, Mahanta Transcripts, Book 15, by Harold Klemp. You don’t need the book to participate. For Zoom link, contact JulBereng@ gmail.com or 877-300-4949. No charge. Book available at EckBooks.org or Amazon.com. EckankarArizona.org.

NaturalTucson.com

Experience the Sound of Soul – 6-7pm. You’re invited to experience the power and wonder of HU for yourself. We’ll also engage in spiritual conversation, and enjoy community. Meet others who share a desire to explore their connection with Divine Spirit. Email Rvoec@Eckankararizona.org for Zoom link. No charge. EckankarArizona.org.

ongoing events

daily Peaceful Floating – 9am-5pm. Wednesday through Saturday. Float your cares away in our indoor saltwater pool, 2 or 3 family members or roommates may swim or float. Safely sanitized. Lifeguard if needed. $35/90-minutes. 2301 N Santa Rita Ave. By appointment. Text 520-990-1857 or email SantaRitaSprings@gmail.com. SantaRitaSprings.com. Borderlands: Photographs by Salido & Navarro –Though October 24. The photographs of Pilar Salido and Carlos Navarro, renowned naturalists and photographers, illustrate the wild beauty of the Sea of Cortez and surrounding desert. Free with admission. Arizona-Sonora Desert Museum Art Institute, 2021 N Kinney Rd. 520-883-2702. DesertMuseum.org. 30-Day Meditation Challenge – 10-10:30am. Learn step-by-step to meditate, refine your skills as a meditator, and how to apply meditation to your life. Receive a new link each day. $35 per person. No charge to members. Kadampa Meditation Center, 5326 E Pima St. 520-441-1617. MeditationInTucson.org/30-daychallenge. Aquatic Massage – 10am-7pm. Offering Watsu aquatic massage in our private indoor pool of 96 degree saltwater. Includes shiatsu, Jin Shin Jyutsu, Cranial-Sacral and integrative massage methods. Wednesdays-Saturdays. Call or text for information or to schedule a time. $120/90-minutes. Santa Rita Springs, 2301 N Santa Rita Ave. 520-990-1857. SantaRitaSprings.com.

sunday Worship Service: Casas Adobes Congregational Church – 9:30am. In person and live streamed. Faith-centered, music-loving Christian congregation with a variety of worship and spiritual enrichment opportunities. No charge. Info@CAUCC. org. CAUCC.org/Welcome/Natural. Self-Realization Fellowship, Tucson Meditation Group – Silent Meditation: 9-10am, Reading Service: 10-11am. Learn and practice the teachings of Paramahansa Yogananda. Free literature and lending library. No charge. Self-Realization Fellowship, Tucson Meditation Group, 1702 E Prince #130-40. 520-792-6544. TucsonAZ. SRF@gmail.com. TucsonMeditationGroup.org.

Kadampa Meditation Center General Program – 10-11:15am. Our live-streamed classes provide a basic introduction to Buddhist teachings and meditation that are suitable for beginners and experienced meditators. $10/class; free to Members. MeditationInTucson.org. Sunday Celebration Services – 10-11:30am. Join the sea of happy faces through zoom technology from the comfort of your living room. Celebrate community, music, life and self-motivated expansion and growth. Happier life, better health and more abundant living. Welcome. By donation. TucsonCSL.org. Tucson Metaphysics Fair – 10am-4pm. Third Sunday. Fair includes a variety of mediums, readers, healers and vendors. Best Western Inn Suites Tucson Foothills Hotel & Suites, 6201 N Oracle Rd. 520-579-8930. Online Noon Prayers for Race Unity, Social Justice and Healing – 12-1pm. Program consists of a short presentation on a current issue using photos, videos and slides designed to focus our Spirits and Hearts on the issue. To receive an invite, contact Bahais4RaceUnity@gmail.com. Flutes for Vets Classes – Online: 1:30-2:30pm. First and third Sundays. In-Person: 1:30-3pm. Third Sunday. Free Native American style flute lessons and flutes with Flutes for Vets for active duty military, veterans and their support family members. Email to register and to receive a flute. No charge. FlutesForVets@gmail.com.Flutesforvets.org. Sunday Feast and Bhakti Program – 5:30pm. 7pm ten-course feast. Govinda’s Hare Krishna temple and vegetarian restaurant hosts a wonderful program. We observe social distancing and pay close attention to CDC guidelines. No charge. Govinda’s Natural Foods, 711 East Blacklidge. 520-792-0630. GovindasOfTucson.com.

Photo by Paul Felberbauer on Unsplash

monday Spirituality Program from Higher Heart Healing – 9am. First Monday. 8-week course. Help for newly sparked empaths, to ditch confusion for clarity and start their spiritual journey, understand their soul path, and make sense of their gifts. See website for information and to register. HigherHearthHealing.co. Gentle Hatha Yoga – Zoom: 9-10am. In-person: 11am. With Trish. Gentle, doable, slow, mindful stretch. Breathwork and variations included. First class free. Email Trish@DivineJourneyYoga.com or book a class at DivineJourneyYoga.com. $8.50/ Zoom; $10/in-person. St. Francis in the Foothills, 4625 E River Rd. DivineJourneyYoga.com. Reiki Circle– 6pm. With Judy Ferrig, Reiki Master Teacher. Come to learn about Reiki and receive a mini session. No charge. Contact JudyFerrig@comcast.net for Zoom log in. OpenPathways-EnergyAndCommunications.com. .

tuesday Yoga Core Strength for Better Balance – Zoom: 9-10am. In-person: 11am. With Trish. Invigorating, doable, yoga practice to build core strength for better balance. Breathwork and variations included. First class free. $8.50/ Zoom; $10/in-person. Email Trish@DivineJourneyYoga.com; or book class at DivineJourneyYoga.com. Church of the Painted Hills, 3295 W Speedway Blvd. DivineJourneyYoga.com. Kadampa Meditation Center General Program – 7-8:15pm. Gain the understanding of how we can put Buddha’s Lamrim (“stages of the path to enlightenment”) meditations and teachings into practice in these uncertain times. Live streamed. $10/ class; free to members. MeditationInTucson.org.

wednesday Yin Yoga – Zoom: 9-10am. In-person: 11am. With Trish. This type of yoga is important for joint health. Variations offered including options to stay off your knees. First class free. Email Trish@ DivineJourneyYoga.com or book a class at DivineJourneyYoga.com. $8.50/Zoom; $10/in-person. St. Francis in the Foothills, 4625 E River Rd. DivineJourneyYoga.com. Tucson Friendly & Fearless Death Cafe – 10-11:30am. Lively, thoughtful, safe conversation on issues relating to death, dying, grief and loss. Not grief counseling or therapy. All are welcome. Zoom: tinyurl.com/ WedTucsDeathCafeLink; Password: 583-513. IsabelDeathCafe@gmail.com. DeathCafe.com Aquacize – 12-1:15pm. With Rebecca Lennon, RN. Join us in a 96 degree private indoor salt water pool for a safe, head to toe aquatic workout, focusing on strength, balance, & joint mobility. Perfect for CST, Arthritis, Lupus, MD, MS, & Fibromyalgia relief. Free trial class. $200/8 consecutive classes. Register with Rebecca: 520-444-8636. B43Lennon@aol.com.

thursday Yoga for Strong Bones – Zoom: 9-10am. In-person: 11am. With Trish. Practice poses proven to reverse the effects of Osteoporosis and Osteopenia. You need yoga strap, yoga block and chair. First class free. Email Trish@DivineJourneyYoga.com or book a class at DivineJourneyYoga.com. $8.50/ Zoom; $10/in-person. Church of the Painted Hills, 3295 W Speedway Blvd. DivineJourneyYoga.com. Online Gentle Yoga – 10-11:15am. A slow-paced class with emphasis on breathing, relaxation and gentle stretching. Beginners welcome. Monthly passes and gift certificates available. $12. The Yoga Connection, 3929 E Pima. 520-323-1222. YogaConnection.org.

Meditatíon en Español – 12:30-1:30pm. Tomar 30 minutos en el medio del día para conectarse con su corazón, cultivar la paz interior, la felicidad y clarificar su intención para el día. Todos son bienvenidos para atender estas meditaciones guiadas. Con Andrew Norales. No charge. Kadampa Meditation Center, 5326 E Pima St. 520-441-1617. MeditationInTucson.org. Flutes for Vets In-Person in Sierra Vista – 5-6:30pm. Free Native American style flute lessons and flutes with Flutes for Vets for active duty military, veterans and their support family members. Email to register and to receive a flute. No charge. Contact Lynn at CodyxMom@gmail.com for more info. Warrior Healing Center, 1838 Paseo San Luis, Sierra Vista. Self-Realization Fellowship, Tucson Meditation Group – 6-8pm. Join us to learn and practice the teachings of Paramahansa Yogananda. Free literature and lending library. No charge. Self-Realization Fellowship, Tucson Meditation Group, 1702 E Prince #130-40. 520-792-6544. TucsonMeditationGroup.org. Spiritual Life Group Online – 6:30pm. First, third and fourth Thursday. Experience a deeper sense of God and connection with fellow travelers on the spiritual journey. No charge. Casas Adobes Congregational UCC, 6801 N Oracle Rd. 520-2971181. Michael@CAUCC.org. CAUCC.org. Frequency Healing: What is it? How Can it Help Me? – 6-7:30pm. Learn how the right frequencies can harmonize imbalances in our bodies, our thoughts, even our emotions. Experience a free, personalized balancing session with the most advanced frequency healing method. RSVP: 520261-5194. No charge. Panera Bread, 4821 E. Grant Rd. meetup.com/tucson-wellness-meetup-group. Taizé Worship Service Online – 6:30-7:30pm. Second Thursday. Join us online for this unique, meditative worship. For the communities’ well-being, all upcoming Taizé Services will be held online. No charge. Casas Adobes Congregational UCC, 6801 N Oracle Rd. 520-297-1181. CAUCC.org. Your Seven Energy Centers – 7-8:15pm. Become more aware of your innate energy through your chakras. Held via Zoom: 4946248600, passcode 787878 or phone 253-215-8782. No charge. Info@ SummitLighthousePhoenix.org. SummitLighthouse Phoenix.org.

friday Low Slow Hatha Yoga – 9-10am. Each Friday morning join Trish on zoom for a gentle, doable, slow, stretch staying close to the ground. Breathwork and variations are always included. First class free. Email Trish@DivineJourneyYoga.com; or book a class through the Divine Journey Yoga website. $8.50. DivineJourneyYoga.com.

November 2021

ongoing events

community resource guide

Don Zavis Sales Training – 9-10:30am. With Don Zavis. Weekly sales training session. Also archived via Vimeo in case you miss it. No charge. In person at 11177 North Oracle, Oro Valley, (in Encantada Auditorium). 520-903-4654. DonZavis@comcast.net. Gentle Yoga – 10-11:15am. A slow-paced class with emphasis on breathing, relaxation and gentle stretching. Beginners welcome. Classes are offered in-studio (limited to registered participants) and online. Monthly passes and gift certificates available. $12. The Yoga Connection, 3929 E Pima, Tucson. 520-323-1222. YogaConnection.org.

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Holly@NaturalTucson.com to request our media kit. Check out our online directory at NaturalTucson.com and enter your free online listing.

Yin and Myofascial Release – 5:30-6:45pm. Nine-week yoga series. With Bea Aldridge. Quiet and meditative practice targeting deep connective tissue and fascia to release stiffness, free up joints and release tension. Register for series or individual sessions. $12. The Yoga Connection, 3929 E Pima. 520-323-1222. YogaConnection.org.

ADVANCED FREQUENCY WELLNESS

saturday Drinking Water: What’s Healthy, What’s Not – 9:45-11:30am. First Saturday. Learn about the health benefits of Kangen special ionized drinking water (electrically charged): alkaline, super hydrating, detoxifying, rich in antioxidants. Please RSVP. No charge. Pristine Naturopathic Medicine, 2469 N Country Club Rd. 520-7951300. TheHealthyCouple.com. Ai Chi with Connie Seddon – 10-11:15am. 4-students safely distanced. Aquatic meditation is practiced in slow, graceful movements, using mindfulness with breath while standing in a 96 degree warm indoor pool. $200 8 consecutive classes. Santa Rita Springs, 2301 N Santa Rita Ave. Register: 520-245-6616 or ConnieSeddon@ gmail.com. SantaRitaSprings.com. Meditation for Everyone Sessions on Zoom – 11am-12pm. For those who have some experience with meditation. I will share a meditation technique, explain how to sit through a longer (half hour) meditation, will do pre-meditation activities and then the meditation. All are welcome. No charge. Email Sitaaraa@aol.com for link. Aquacize – 12-1:15pm. With Rebecca Lennon, RN. Join us in a 96 degree private indoor salt water pool for a safe, head to toe aquatic workout, focusing on strength, balance, & joint mobility. Perfect for CST, Arthritis, Lupus, MD, MS, & Fibromyalgia relief. Free trial class. $200/8 consecutive classes. Register with Rebecca: 520-444-8636. B43Lennon@aol.com. Foothills Happy Hour Market – 3-7pm. Foothills community market with over 60 merchandise and food vendor booths. Kids’ Activity area at Discovery Toys. Live music and Signature Market Happy Hour Mocktails poured by Draft Horse Events. No charge. Foothills Mall, 7401 N LaCholla Blvd. 520-360-0385. FoothillsHappyHourMarket.com. Experience The Sound of Soul – 6-7pm. Fourth Saturday. Join other like-minded people in singing HU, an ancient, universal name of God. Following this 10-20-minute HU song is a short time of quiet contemplation and reflection. Discussion fills the remaining 40-minutes. No charge. Crvalluzzo@ gmail.com. EckankarArizona.org.

Tucson Edition

TRISH DEVITT

520-261-5194 bit.ly/WearableWellness The exact frequencies you need, plus gentle microcurrent helps you relieve pain and regain your healthy balance. Private sessions, purchase your own device, or learn a variety of energy healing techniques so you can take charge of your health.

AESTHETICS AND MEDSPA PAMPERED SKIN STUDIO

Suzanne Pear, RN PhD LE CQH 5160 E Glenn St, Ste 150, 85712 520-400-8109 PamperedSkinStudio.com If you believe less is more, Dr. Suzie (PhD in Epidemiology) is the Nurse-Aesthetician for you. She provides customized nature-based, holistic skin rejuvenation therapies for all skin types, ethnicities and sensitivities while educating you about your skin concerns and care. See ad, page 23.

ALTERNATIVE HEALING ALPHASTAR HEALING

Elisabeth Heneage, MBA, ND 520-250-3871 AlphaStarHS@gmail.com AlphaStarHealingServices.com State-of-the-art healing machine Trinfinity8 uses mathematical codes, Solfeggio tones and fractal visualizations for healing, positive change and rejuvenation. Experience stress reduction, energy restoration, better health and nutrition, skin, hair, face rejuvenation, weight management and body sculpting. See ad, page 18.

NaturalTucson.com

AKASHIC RECORDS DANIELLE DVORAK

847-323-9188 Danielle@Replevyn.com Replevyn.com Danielle, a gifted life-long intuitive, is able to read anyone’s Akashic Records — accessing soul contracts, past life information related to this lifetime, and discovering symbols for the client to work with. Reading your Akashic Records often answers questions you thought unanswerable. See ad, page 9.

BODYWORK SYLVIA BOYED

6550 E Carondelet, Bldg F, 85712 520-370-3689 SylviaBoyed.com Sylvia Boyed, MA, VMT, CST. Now welcoming new clients. Restorative bodywork and energetic healing for physical and emotional well-being. 14+ years experience in energetically applied visceral manipulation and craniosacral therapies. Specializing in treatment of head injuries, tinnitus and post-surgical rehabilitation. See ad, page 19.

ZACHARY SABER, LMT

Transformational Medicine 2028 East Prince Rd, 85719 520-232-4585 SaberLMP@aol.com• TFMND.com Tired of the pain? Myofascial release frees you from what holds you back. Let go of past injuries and love life again. Zach specializes in myofascial release, structural integration and neuromuscular re-education with nearly 20 years of hands-on experience. See ad, page 3.

CHRISTINE SALOMON, LMT, RMT Professional Licensed Massage Therapist Certified Reiki Master Teacher 5100 N La Canada, 85704 315-391-9181 ChristineSalomon.abmp.com

Christine Salomon, LMT, RMT has 20 years training in Reiki, Medical Massage and Myofascial Bodywork. Feel happier, better balanced, grounded and re-energized with optimal physical health for enjoying life and outdoor activities! Safe, disinfected treatment area. Professional Health Assessment. Client Testimonials.

BUSINESS SERVICES VIVIANE THOMPSON

Thompson Accounting Company, PLLC 1643 N Alvernon, Ste 104 520-822-8208 VThompson@VivianeThompson.com VivianeThompson.com Tax and accounting CPA practice specializing in small business accounting, QuickBooks, and bookkeeping, payroll, taxes, and business advice. We are four very experienced and compassionate professional women helping you become more successful through common sense, down- to-earth, and sensible financial and tax advice. See ad, page 31.

CARPET CLEANING PIMA CLEANPRO, LLC

Carpet Cleaning, Tile & Grout, Upholstery, Area Rugs Serving Pima County & Surrounding Areas 520-954-2119 • PimaCleanPro@gmail.com PimaCleanPro.com Don’t steam your carpets, clean your carpets. Providing a low-moisture system that is: eco-friendly, unbeatable results, dries in about 1-2 hours, with no residue, longer carpet life for carpet, upholstery, area rugs, tile and grout. Reliable, on-time, answers the phone.

CHIROPRACTIC WINTERHAVEN HEALTH CENTER Dr. Nathan Conlee 3020 N Country Club Rd, 85716 520-322-6161 PerformanceNeurology.com

Dr. Nathan Conlee has been treating auto and sports injuries since 1987. As a Chiropractic Neurologist he works with many neurologic disorders. Using gentle chiropractic, physiotherapy, acupuncture and metabolic nutrition, we have helped thousands of patients, from headaches to ankle sprains. Please visit www. PerformanceNeurology.com See ad, page 8.

CLEANING SERVICES PURMAID LLC

520-331-2629 Admin@PurmaidTucson.com PurMaid.com PurMaid LLC provides professional green cleaning services to Tucson homes and businesses. Locally owned and operated. Special offer: 3 labor hours of cleaning, just $75. See ad for details. See ad, page 27.

COACHING, COUNSELING & GUIDANCE ARMORLESS BODY THERAPIES

Randy Usem, LMT, Radix Practitioner Near Campbell & Grant 520-312-9563 TucsonEmotionalAndTraumaTherapy.com TucsonMassageAndBodyTherapy.com Affordable alternative or addition to traditional therapy. Radix is a neo-Reichian, deep feeling, regressive process similar to bio-energetics and primal therapy. Exploring with breath, body awareness, centering and grounding to access anger, fear, grief, longing and restore love, trust, pleasure, fulfillment and aliveness.

HEALTHY COUPLES

Bill White, M.A., Love Coach 520-869-6782 TheHealthyCouple.com Quick and dramatic results are common. Bill is a master at navigating relationship challenges. Resolve anger, arguments, emotional distancing, broken trust, childhood influences. Free no-obligation consultation. Don’t be surprised if you enjoy the process.

INNOVATIVE LIFE COACHING Kira Freed, M.A., Board Certified Coach, LPC (ret.) 520-615-8615 KiraFreedCoaching.com Kira@KiraFreed.com

Life coaching in a supportive environment that honors where you are and integrates the wisdom of all your aspects (“parts”) in service of your highest vision for your life. Boundaries, life purpose, transitions, wellness, creativity, life balance. Free initial consultation.

OWL CU BEHAVIORAL HEALTH

Clarese Basile, DNP, PMHNP 2030 E Broadway Blvd, Ste #207, 85719 520-349-1781 OwlCUBH@gmail.com OwlCUBH.org Clarese Basile is a psychiatric mental health nurse practitioner and counselor. She offers compassionate individualized care that includes medication, individual and group therapy as well as couples counseling. She uses a holistic approach to help you reach your goals and dreams. New patients can be seen within two weeks. See ad, page 28.

TRANSFORMATIONAL COACHING Trish Devitt 520-261-5194 TaraVerde.com

Neutralize the effects of subconscious patterns and traumas that are preventing you from living a fulfilling, peaceful life. Access your inner wisdom and power. Develop strategies to create your authentic life. Custom-tailored modalities address your needs, challenges, and goals.

COACHING FOR WRITERS BLANK PAGE CONSULTING Kim Green 678-938-2777 YouCanWriteYourLife@gmail.com BlankPageConsult.com

Kim Green, award-winning author and life coach, takes writers from idea conception to completed manuscript! Highly individualized coaching combines life work and creative work. Now forming for January: 10-week Collective Experience. Call today to secure your place. 5 slots left.

COLON HYDROTHERAPY GAIL MARIE

Ancient Therapies Wellness I-ACT Certified Colon Therapist and Instructor 520-535-8404 AncientTherapiesWellness.com Choose better health with Colon Management through irrigation and hydration naturally. We use only FDA open system devices and purified water in a safe, holistic environment. Specializing in detox methods of the mind, body and Spirit since 2000. See ad, page 19.

INTESTINAL HEALTH INSTITUTE

520-325-9686 Intestines@SheilaShea.com IntestinalHealthInstitute.com

Sheila Shea MA is Board Certified with 41 years of colon hydrotherapy experience. The Intestinal Health Institute offers intestinal nutritional support and detoxification protocols to accompany colonics. Specialties are abdominal massage, Metabolic Syndrome and sugar. Shea is an LMT in Arizona and Florida.

November 2021

COLON HYDROTHERAPY VERY SPECIAL ALTERNATIVES

Vonnie Schultz Albrecht, RN 2028 E Prince Rd, Rm 9, 85719 520-403-1686 VerySpecialAlternatives@gmail.com VerySpecialAlternatives.net DaoCloud.com/Vonnie-Schultz-Albrecht RN-delivered colonics. FDA-approved system integrated with a full, closed-gravity option. Infrared Therapy included! Probiotic reflorastation and ozone therapies available. Warm, supportive healing environment. Affordable rates and packages. By appointment, flexible hours. Free 15-minute consult! See ad, page 3.

COMPUTER SERVICES GE COMPUTING AND INTERNET SERVICES

Don Gibbens Office: 520-332-1485 Cell: 520-784-1243 Don@GEComputerRepair.com GEComputerRepair.com Facebook: GE-Computing-and-Internet-Services If your computer is "sick", we are here to help! "Computer ick? Call the Doctor." Your first half hour is no charge. We can serve you in your home in the Tucson area, or even via remote. See ad, page 35.

DENTISTRY E DENTAL SOLUTIONS & MEDICINE WHEEL DENTAL

Elahe Wissinger, DMD & Steven Swidler, DDS 2504 E River Rd, 85718 520-745-5496 Info@EDentalSolutions.net EDentalSolutions.net Our mission is to build a partnership to achieve optimal dental health. The state-of-the-art technology, attention to our clients’ needs, and commitment to continuing education ensure that our clients receive the highest quality care, in a safe and comfortable environment. See ad, back cover.

TUCSON BIOLOGICAL DENTISTRY Jeanne Anne Krizman, DMD, MPH 1601 N Tucson Blvd, Ste 35, 85716 520-326-0082 Smile@KrizmanDental.com

A centrally located biologic and integrative dental office with Tucson’s only International Academy of Oral Medicine and Toxicology accredited dentist. Specializing in general and cosmetic dentistry, mercury-free fillings, safe amalgam removal, implants, extractions, cavitation treatment, and ozone therapy. Call for appointment today. See ad, page 2.

EMOTIONAL FREEDOM TECHNIQUE - EFT MARIA KINGSLEY

EFT Practitioner, Certified Hypnotherapist 520-780-0170 KadaKingsley@msn.com Maria-Kingsley.com Emotions run high in many people right now. Do you need help in coping with life? Emotional freedom is just that: an easy tool to deal with upsetting circumstances, anxiety, fears, sickness. It combines energy therapy and psychology to eliminate and reduce emotions. Affordable and necessary.

ENERGY WORK ENERGETIC SYSTEM RE-BOOT

Suzanne Pear, RN PhD LE CQH 5160 E Glenn St, Ste 150, 85712 520-400-8109 DoctorSuzie@PamperedSkinStudio.com Dr. Suzie (PhD in Epidemiology) is a Registered Nurse and Quantum Energy Practitioner offering chakra energy system re-alignment and balancing as well as auric field clearing, forgiveness and self-healing practices. Call 520-400-8109 to schedule an Energetic Assessment. See ad, page 23.

ESTHETICS PATRICIA TURNEY ESTHETICS 2504 E River Rd, 85718 (located inside E Dental Solutions) 520-247-3535 PatriciaTurneyEsthetics.com

Licensed esthetician Patricia Turney holds 25 yrs of experience in the esthetics and cosmetology field. Specializing in non-invasive anti aging and adult/teenage acne. Utilizing unique and clean product lines, microdermabrasion, LED light therapy, oxygen, ultrasound, and microcurrent to address most skin issues. See ad, page 11.

Tucson Edition

NaturalTucson.com

FLOTATION THERAPY CLOUD NINE FLOTATION

Float & Spiritual Healing Center 2118 S Avenida Planeta, 85710 520-668-4017 FloatTucson.com The most experienced Float Center in Arizona is right here in Tucson! Located in a quiet neighborhood, Cloud Nine Flotation offers the only true sensory deprivation experience in Tucson. An hour in a Float Tank is refreshing and calming at the same time. Voted Best of Tucson Alternative Health Centers. See ad, page 18.

HEALTH & WELLNESS GRIEF RELIEF WITH JENNICA Jennica Klemann, ACGRS 6812 N Oracle Rd, #100, 85704 520-850-8151 GriefReliefWithJennica.com

Jennica Klemann is an Advanced Certified Grief Recovery Specialist and Arizona Licensed Massage Therapist. She specializes in a variety of losses including death, divorce, loss of health, suicide, child loss, pet loss and helping parents and caretakers with grieving children. See ad, page 19.

SPA DAZE

6812 N Oracle Rd, #100, 85704 520-334-1919 SpaDazeTucson.com We specialize in pain relief, stress management, and lifestyle maintenance. We offer client-centered Therapeutic Massage, Energy Work, Couples Massage, Maternity, Pediatric Bodywork, Grief Recovery Massage and more. Our exclusive pain relieving salve, hot packs and hot towels always included.

HEALTH COACH JOYFUL LIFE HEALTH COACHING

Brenda Reynolds 520-904-5494 JoyfulLifeHealthCoaching@gmail.com JoyfulLifeHealthCoaching.com

Brenda Reynolds works with those who struggle under the burden of excess weight. She helps them lose weight and live in food freedom. Find the foods that are best for your unique body so you can look and feel more confident. See ad, page 25.

MASSAGE

HEALTHY HOME PURMAID LLC

HEALTHY LIVING ZACHARY SABER, LMT

Transformational Medicine 2028 East Prince Rd, 85719 520-209-1755 • Zach@TFMND.com

BRANDIE LYNN GARCIA, LMT Healing Spirit Soaks 1074 N Swan Rd, 85719 520-344-3250 HealingSpiritSoaks.com

Brandie Lynn Garcia LMT works alongside you in your Healing Journey of the Mind Body and Soul. Using a variety of massage techniques and Fascia Blasting sessions to help reduce cellulite, spot reduce subcutaneous fat, reduce pain, and increase blood flow.

DESERT MASSAGE

Ava Olivia Ixchel 1074 N Swan Rd, 85712 602-642-4981 Desert-Massage.com

Learn to choose the right foods for you, how to heal your intestines, when to eat and more. Healing your intestines aides in healing Type 2 diabetes, obesity, sluggishness, sleeplessness, depression and lacking confidence. Added benefit is weight loss. See ad, page 3.

LMT, Ava is at your service to relax your muscles. Employing a variety of massage techniques, she transforms your body into balance, places your mind at ease and leads the heart to peace. Mobile massage available.

SANTA RITA SPRINGS

HOLISTIC BEHAVIORAL HEALTH OWL CU BEHAVIORAL HEALTH

Clarese Basile, DNP, PMHNP 2030 E Broadway Blvd, Ste #207, 85719 520-349-1781 OwlCUBH@gmail.com • OwlCUBH.org Clarese Basile is a psychiatric mental health nurse practitioner and counselor. She offers compassionate individualized care that includes medication, individual and group therapy. She uses a holistic approach to help you reach your goals and dreams. See ad, page 28.

HYPERBARIC OXYGEN THERAPY NORTHSTAR HYPERBARICS

Dr. Carol Henricks, MD 7598 N La Cholla Blvd, 85741 520-229-1238 • NorthStarHBOT.com Hyperbaric oxygen therapy (HBOT) saturates the body with oxygen, reducing inflammation and enhancing recovery from central nervous system injury including: traumatic brain injury, post-concussion syndrome, stroke, multiple sclerosis, cerebral palsy, birth injury, autism, spinal cord injury, near drowning, anoxic brain injury and other conditions.

Dorothy Richmond, LMT since 1983 2301 N Santa Rita Ave, 85719 Aquatic Massage • Jin Shin Jyutsu Craniosacral Therapy • Watsu Integrative Massage 520-990-1857 • SantaRitaSprings@gmail.com Water is life…80 minutes of Bliss. Immersed in heavenly 96-degree saltwater inside our poolhouse, receive massage, shiatsu, energy work, great stretches, flowing movement, and maybe Aquatic Craniosacral Therapy to deliciously unwind trauma and strain patterns. See ad, page 18.

MEDICAL INTUITIVE REPLEVYN

Danielle Dvorak 847-323-9188 Danielle@Replevyn.com Replevyn.com

MEDICAL MARIJUANA MIKE SCHMIDT

Holistic RN Renewal Wellness Clinic Medical Cannabis Coaching 6437 N Oracle Rd, 85704 520-268-8366 RenewalWellnessClinic.com RN, Mike Schmidt is a herbal wellness practitioner who has successfully assisted thousands of patients incorporating cannabis as medicine for over 7 years in Arizona. Assisting you in the integration of proper therapeutic utilization to ensure optimal healing benefits from cannabis for your health and well-being.

WILD WELLNESS

437 W Thurber Rd, Ste #3, 85705 520-600-0211 Wild-Wellness.com Cannabis Saturdays! We specialize in cannabis education, coaching and counseling every Saturday. We evaluate patients and help them obtain their Medical Marijuana Card in AZ. We assist patients in non-opioid pain management. Mention Natural Awakenings and receive 20% off your consultation visit. See ad, page 27.

MEDICARE SUPPORT LIFE SOLUTIONS ADVISORS OF AMERICA

PO Box 69820, Oro Valley, 85737 520-419-5846 Planning@LifeSolutionsAdvisors.net Providing Solutions for Your Retirement We here at Life Solutions Advisors and American Senior Benefits are a team of local medicare advisors and experts. As your trusted independent advisors, we work with all Medicare carriers and companies to best serve your needs and preferences. Complimentary Medicare Consultation, call 520-419-5846.

Danielle is a trained and certified Medical Intuitive (CMIP) through The Practical Path in Tujunga, CA. Medical Intuition utilizes clairvoyance and the sense of intuition to view and assess an individual’s physical body, along with their unique energy system. See ad, page 9.

Simplicity is the ultimate sophistication. ~Leonardo da Vinci November 2021

MEDICAL THERMOGRAPHY INFLAMMATION IMAGING OF TUCSON

Lisa Holliday, Certified Clinical Thermographer 520-468-1530 Info@InflammationImaging.com InflammationImaging.com Medical Thermography uses an infrared camera to see the current condition of your health, and blood flow dysfunction/patterns, possibly years before a structure has time to form. Early intervention may help your practitioner with lifestyle/medical testing recommendations for the best outcome. See ad, page 13.

MEDITATION THE YOGA CONNECTION 3929 E Pima, 85712 520-323-1222 Yoga@YogaConnection.org YogaConnection.org

The Yoga Connection offers all levels of yoga from Gentle and Chair yoga to Intermediate levels and workshops. Ask about 2021 teacher training at the 200and 300-hour levels leading to Yoga Alliance® certification. Visit YogaConnection.org, email Yoga@YogaConnection.org or call 520-323-1222.

NATUROPATHIC MEDICINE DR. DEEANN SABER, NMD Transformational Medicine 2028 East Prince Rd, 85719 520-209-1755 TFMND.com

Dr. Saber is a primary care naturopathic physician who specializes in endocrinology and functional medicine. Using science-based information as well as your personal symptoms, we will together find the best way to optimal health. See ad, page 3.

Dr. Alexandra Porter 3640 E Fort Lowell Rd, 85716 520-230-1907 SugarMeLoveTucson.com After 14 years practicing in Seattle, Dr. Alexandra Porter is now offering her healing passion to Tucson! She has a unique blend of Ayurvedic and Naturopathic Medicine along with her gentle hands-on Bowen therapy. See ad, page 15.

Tucson Edition

Dr. Lance Morris 2310 N Wyatt Dr, 85712 520-322-8122 WFMedicine@gmail.com ResonantSoundTherapy.com

Dr. Morris treats all conditions, pediatric through geriatric, emphasizing “nature cure” to heal mind, body and spirit. Developer of Resonant Sound Therapy. See website for more information. See ad, page 13.

PAIN MANAGEMENT WILD WELLNESS

437 W Thurber Rd, Ste #3, 85705 520-600-0211 Wild-Wellness.com Offering medical marijuana evaluations and certifications as well as soft tissue and osseous manipulation, acupuncture, shiatsu, craniosacral therapy, hydrotherapy, injection therapies and electromagnetic and thermal therapies. Mention Natural Awakenings for a free consultation and 20% off treatment. See ad, page 27.

PAST LIFE REGRESSION KRYSTE ANDREWS

Quantum Healing Hypnosis Technique 2nd Level practitioner 201 759-6845 KrysteAndrews@gmail.com Kryste Andrews, hypnotherapist and sound healer, facilitates self-healing as you view pertinent past lives. Address addictions, family issues, life purpose, global conditions and much more while in a blissful altered state, allowing your subconscious to answer unlimited questions. See ad, page 18.

PERMANENT MAKEUP A LASTING TOUCH SALON

SUGAR ME LOVE

WHOLISTIC FAMILY MEDICINE

Yvette Dwornik 5350 E Broadway Blvd, Ste 162, 85711 520-869-5593 • ALastingTouchSalon.com YDwornik@yahoo.com Artist Yvette Dwornik offers beautiful, natural looking permanent makeup. 20 years of experience. Eyebrow, eyeliner and full lip color procedures. Virtually painless, hand method technique to ensure your comfort. Physician recommended. Call to schedule a free consultation See ad, page 25.

NaturalTucson.com

PROSPERITY GUIDANCE REPLEVYN

Danielle Dvorak 847-323-9188 Danielle@Replevyn.com • Replevyn.com Are you in harmony with your occupation? What stops you from having more wealth? Discover old belief systems, karmic decisions and conditioning that may be blocking you. By discovering unconsciously held blocks, Danielle is able to help bring you more abundance. See ad, page 11.

PULSED ELECTROMAGNETIC FIELD THERAPY SIESTA NATURAL MEDICINE

Classical Naturopathic Clinic Dr. Raquel Martin 6145 E 5th St, 85711 520-829-2277 • SiestaNatural.com Much like a battery, the human body is electric. PEMF Therapy restores the healthy electrical balance within the body, thereby facilitating healing. PEMF can reduce pain and inflammation, improve range of motion, accelerate nerve regeneration and reduce muscle loss after surgery.

RESTAURANTS LOVIN’ SPOONFULS VEGAN RESTAURANT

2990 N Campbell Ave, Ste 120, 85719 520-325-7766 Info@LovinSpoonfuls.com LovinSpoonfuls.com Lovin’ Spoonfuls provides outstanding vegan comfort food in a relaxed atmosphere. Serving breakfast, lunch, dinner and desserts. The 100% plant-based meals are enjoyed by vegans and non-vegans alike. Favorites include the house-made burgers and Fried Chicken Dinner.

RESTORATIVE HEALTHCARE SIESTA NATURAL MEDICINE

Classical Naturopathic Clinic Dr. Raquel Martin 6145 E 5th St, 85711 520-829-2277 • SiestaNatural.com What do you really want as a patient? To simply get well? If yes, then please visit the go-to health professionals for athletes and non-athletes alike. Patients seek us when all else fails as our therapies aid to mend their bodies and heal their minds.

RETIREMENT PLANNING LIFE SOLUTIONS ADVISORS OF AMERICA

PO Box 69820, Oro Valley, 85737 520-419-5846 Planning@LifeSolutionsAdvisors.net Providing Solutions for Your Retirement We here at Life Solutions Advisors and American Senior Benefits are a team of local advisors and experts specializing in the concerns of our young seniors heading into retirement. Areas of focus: Medical Expense Planning, Retirement Income Strategies, Legacy & Estate Preservation and Health Solutions. Complimentary consultation, call 520-419-5846.

SALES TRAINING DON ZAVIS

520-903-4654 DonZavis@comcast.net Don Zavis is an accomplished executive with a successful history of taking private and public organizations to new levels of sales and profitability. Attend a complimentary session every Friday, 9-10:30am. 11177 North Oracle, Oro Valley, 85737 (in Encantada Auditorium) or on Zoom. See ad, page 29.

SKIN CARE PAMPERED SKIN STUDIO

Suzanne Pear, RN PhD LE COE 5160 E Glenn St, Ste 150, 85712 520-400-8109 mperedSkinStudio.com Dr. Suzie (PhD in Epidemiology) specializes in providing customized holistic skin care treatments for all skin types and concerns. Make an appointment today and start on your path to creating beautiful skin for life. See ad, page 23.

SOUND THERAPY WHOLISTIC FAMILY MEDICINE Dr. Lance Morris 2310 N Wyatt Dr, 85712 520-322-8122 WFMedicine@gmail.com ResonantSoundTherapy.com

Dr. Morris treats all conditions, pediatric through geriatric, emphasizing ‘”nature cure” to heal mind, body and spirit. Developer of Resonant Sound Therapy. See website for more information. See ad, page 13.

SPIRITUAL TEACHINGS CENTER FOR SPIRITUAL LIVING - TUCSON

Rev Janis Farmer Sunday Service: 3231 N Craycroft Rd, 85712 520-319-1042 TucsonCSL.org A spiritual alternative. We offer spiritual solutions to everyday challenges. Celebration Service 10:30am, Meditation 10am. We look forward to seeing you soon. See ad, page 24.

ECKANKAR

The Path of Spiritual Freedom 1-877-300-4949 EckankarArizona.org Facebook.com/ECKANKARArizona Eckankar.org • HearHU.org Eckankar is an active, individual, creative spiritual practice. A companion and road map for your Self-Discovery and God-Discovery journey. Discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure.

KADAMPA MEDITATION CENTER 5326 E Pima St, 85712 520-441-1617 MeditationInTucson.org

Learn meditation and other practical methods to cultivate mental peace in your daily life. KMC Arizona offers a path of wisdom and compassion to help anyone find a happy, meaningful life through explanation and practice of Kadampa Buddhism. Everyone welcome!

THE SUMMIT LIGHTHOUSE TEACHING CENTER PHOENIX Elizabeth Clare Prophet 4105 N 20 St, Ste 115, Phoenix SummitLighthousePhoenix.org Facebook.com/TSLofPhoenix 602-703-9570

STRESS MANAGEMENT STRESS/ANXIETY MANAGEMENT (S.A.M.) BY CLOUD NINE FLOTATION 520-668-4017 FloatTucson.com/SAM

Feel stressed? Anxious? Trouble sleeping? This unique hybrid course manages stress and anxiety utilizing mindfulness practices and floating. Over 45 years of experience went into designing this online course. Go to the website above to view the introductory video and learn more about SAM. See ad, page 18.

SUGARING SUGAR ME LOVE

Dr. Alexandra Porter 3640 E Fort Lowell Rd, 85716 520-230-1907 SugarMeLoveTucson.com Sugar Me love Tucson is your natural hair removal and naturopathic care specialist. Sugaring removes unwanted hair, while revitalizing your skin using three simple ingredients, leaving you confidently smooth. Visit for all your skin care and naturopathic medicine needs. See ad, page 15.

TAXES VIVIANE THOMPSON

Thompson Accounting Company, PLLC 1643 N Alvernon, Ste 104 520-822-8208 VivianeThompson.com VThompson@VivianeThompson.com CPA practice specializing in helping families via tax preparation, sensible financial and tax advice, and down-toearth and empathetic financial guidance. We are four very experienced and compassionate professional women helping everyone navigate old IRS letters, avoid financial pitfalls, and achieve financial dreams like a secure retirement. See ad, page 31.

“9 Cats 9 Lives" Influential People and Their Past Lives by Prophet. Book discussion at 6:30 pm November 4 & 18 via Zoom. No charge, register at SummitLighthousePhoenix.org. Free workshop. Reincarnation: November 7 & 14, Zoom.us 1:30-3pm. 4946248600 passcode 787878 or via phone 253-215-8782.

November 2021

TECHNOLOGY RECYCLING GE COMPUTING AND INTERNET SERVICES

WELLNESS CENTER RENEWAL WELLNESS CLINIC

Don Gibbens Office: 520-332-1485 Cell: 520-784-1243 Don@GEComputerRepair.com GEComputerRepair.com Facebook: GE-Computing-and-Internet-Services Have computers in your closet, not being used? We can remake them to be useful again, or we can wipe them clean and recycle them. Let us give you our opinion for no charge to help you decide what to do. See ad, page 35.

TILE CLEANING PIMA CLEANPRO L.L.C.

Carpet Cleaning, Tile & Grout, Upholstery, Area Rugs Serving Pima County & Surrounding Areas 520-954-2119 • PimaCleanPro@gmail.com PimaCleanPro.com

Mike Schmidt, Holistic RN Shelbi Miller, Integrated Health Coach, Holistic Lifestyle Transformations 6437 N Oracle Rd, 85704 520-268-8366 • RenewalWellnessClinic.com RN Herbalist Miske Schmidt and Certified Integrated Health Coach, Shelbi Miller help with guidance, support and accountability to make true transformative lifestyle changes. Focusing on the integration of herbal remedies, supplements, holistic services and programs including weight loss, detox, anti-inflammatory diet, immune boosting etc.

TRANSFORMATIONAL MEDICINE DeeAnn Saber, NMD Zach Saber, LMP Vonnie Schultz Albrecht, RN 2028 East Prince Rd, 85719 520-209-1755 • TFMND.com

We are like-minded healing professionals who have created a collaborative, patient-focused environment to provide healthy experiences for those ready to reach optimal health and wellness. See ad, page 3.

Don’t steam your carpets, clean your carpets. Providing a low-moisture system that is: eco-friendly, unbeatable results, dries in about 1-2 hours, with no residue, longer carpet life for carpet, upholstery, area rugs, tile and grout. Reliable, on-time, answers the phone.

WEIGHT LOSS JOYFUL LIFE HEALTH COACHING

Brenda Reynolds 520-904-5494 JoyfulLifeHealthCoaching@gmail.com JoyfulLifeHealthCoaching.com

YOGA THE YOGA CONNECTION 3929 E Pima, 85712 520-323-1222 Yoga@YogaConnection.org YogaConnection.org

DIVINE JOURNEY YOGA

Trish Harris 520-490-4012 Trish@DivineJourneyYoga.com DivineJourneyYoga.com Gentle Yoga for seniors. Gentle movement eases the body and mind. Online 9am each weekday morning. Private consult for setting up your online practice available. In-home private sessions available. 11am classes in person at 2 locations. Please see website for details and registration or contact Trish directly. DivineJourneyYoga.com or 520-490-4012.

Tucson Edition

NaturalTucson.com

classifieds ANCIENT THERAPIES WELLNESS offers a range of services such as Naturopathic Doctor, energy medicine, open system colon hydrotherapy, bulk herbs, ionic foot baths, infrared sauna, lymphatic drainage, biofeedback and yoni steams. Specializing in detox of the mind, body and spirit. 520-535-8404. AncientTherapiesWellness.com.

CREATING CONSCIOUS CONNECTIONS. Katta Mapes ~ Pyscho-Spiritual Advisor, has openings for new classes in Spiritual Development, Tarot, Numerology, Dowsing plus classes for psychic kids. Each four-week class is held in Marana. Katta has years of experience and great love for teaching. For details and to register contact: Katta.Mapes@gmail.com..

DO YOU SELF-SABOTAGE or repeat unhealthy patterns and compulsive behaviors? Dr. Suzanne Pear, RN PhD LE QEH, is a certified quantum energy practitioner working with Spirit to identify and clear negative Over-soul attachments, energies and entities collected over past lifetimes that may be the hidden sources of your emotional and physical troubles. $149/ session or sliding scale. 520-4008109. PamperedSkinStudio.com.

FEMALE CAREGIVER. 1-2 days a week and/or on-call availability. 3 professional references. Fragrance free and open to holistic medicine.$12/Hr. Must have reliable transportation. N.E. Tucson area, Zip: 85749. Contact Alysha via call/text or e-mail: 520-331-8313 or Azcelene@gmail.com.

GENTLE YOGA FOR SENIORS. Gentle movement eases the body and mind. Online 9am each weekday morning. Private consult for setting up your online practice available. In-home private sessions available. 11am classes in person at 2 locations. Please see website for details and registration or contact Trish directly. DivineJourneyYoga.com or 520-490-4012.

GOT STRESS?!? Have you been finding yourself falling back into old, harmful habits? Not living in the joyful moment? Check out S.A.M. (Stress/Anxiety Management). S.A.M. is a six week online course using mindfulness techniques and journaling. Combine it with floating for exponential results. 45 years experience in personal transformation. FloatTucson.com/SAM

INNOVATIVE LIFE COACHING. Do you have a vision for your life, but something keeps holding you back from reaching it? Have you been trying to get that “something” to be quiet or go away? IFS coaching harnesses the underlying positive intent of obstacles so you can move forward with all your aspects aligned. It works! Kira Freed, M.A., Board Certified Coach. KiraFreedCoaching.com.

JOYFUL LIFE HEALTH COACHING. Brenda Reynolds, Certified Health Coach, specializes in helping those who struggle under the burden of excess weight. She helps them lose weight and live in food freedom. In this 90-day program you will learn which foods are best for your unique body so you can look and feel more confident. 520-904-5494. JoyfulLifeHealthCoaching@gmail.com JoyfulLifeHealthCoaching.com.

KRYSTE ANDREWS MUSIC STUDIO. Singing develops personal power, confidence. Piano mastery enhances concentration, neuroplasticity. Many students have appeared on Broadway and international stages.Comprehensive piano methods integrate music reading, memorization and transposition. Former Singing Instructor Circle in the Square Theatre School, NYC. All ages welcome. Please call or email KrysteAndrews@gmail.com.

MEET MAHAYLA’S TRIBE LIVING 25,000 YEARS AGO. Psychic Rick Chavez views remotely and travels in time, revealing generations of our fearless, ancient ancestors. Witness Mahayla, Head Medicine Woman, using hallucinogens to speak to Spirits. Accompany Cairn and his hunters risking everything to track mammoths with special spears. Order at LegacyofMahayla.com.

MOBILE THAI MASSAGE with certified massage therapist Hope Huerta. Enjoy a relaxing massage within the comforts of your home. Incorporates passive stretching to increase mobility, and acupressure to release tension, all to accommodate your needs. Provided to limited areas. Please call or text to see if you apply. 520-248-0590. Hopesamusonic@gmail.com. PSYCHIC PROTECTION SANCTUARY Psychic protection expert and author, Maya Zahira, helps students with spirit attachment, psychic attack, ancestral trauma, empath sensitivity, paranormal support, personal clearings, and more. Online and local classes. Honest, compassionate, and effective. 25+ years experience. Info & contact: PsychicProtectionSanctuary.com.

BOWEN THERAPY. Buy 2 sessions and receive 3rd session free. First time clients. Book your appointment today. Sugar Me Love, 3640 E. Fort Lowell Rd. 85716. 520-230-1907. SugarMeLoveTucson.com.

TUCSON’S NEWEST WELLNESS CENTER. Want to truly get well? Transform your health and say goodbye to ineffective prescriptions! We do more than “treat” symptoms. Now, there are options. 1. Schedule a free Solutions Discussion 2. Start your Restoration Plan 3. Enjoy a Full Life! Premier Naturopathic Physician. 520-829-2277. SiestaNatural.com. VISIT INFINITY WELLNESS AZ. Tanque Verde Swap Meet/Gate K Row 2, Bldg: 2-32. 4100 S. Palo Verde. Fri:4-10p / Sat 2-10p & Sunday by appt. Former New Life Health Center employee offering sales and supportfor herbs and vitaminsto help grow y our health and resiliency.Shop Local. WellnessAz@outlook.com. Facebook: Infinity Wellness AZ.

TREATMENT FOR SEVERE AND HARD TO DIAGNOSE CASES such as ovarian and breast cysts, hypo/hyper thyroid, elevated liver enzymes, prostate or other kinds of cancer, strokes, heart conditions, urinary tract infections, e-coli, venereal/pelvic diseases. Prevention for Retina Eye surgery. Isabel Lizarazu, L.ac, CM, 520-981-1777. Please leave a message.

WEARABLE WELLNESS. Take Charge of your well being with Healy! Imagine a pocket-size device that delivers healing frequencies. Quantum sensor reads your energy vibration. Transmits the exact balancing frequencies you need. Microcurrent increases ATP, enhances cellular health. Improves Wellbeing – Physical, Mental, Emotional. Call for free wellness experience. 520-261-5194. www.bit.ly/wearablewellness.

TRINFINITY8 FIRST VISIT 40% OFF. Experience rejuvenation of the entire body. Healing codes stream into the body while watching moving visualizations and listening to healing tones. Increasing awareness, energy restoration, stress reduction, better health and nutrition, skin, hair and face rejuvenation, weight management and body sculpting. 520-2503871. AlphastarHealingServices.com.

WRITING A BOOK? Don’t know where to start? B L A N K Award-winning author/ P A G E coach, Kim Green, will get C O N S U L T I NG M a k e i t h a p p e n . you to The End with a personalized coaching experience that will address structure, plot, dialogue, character development, pacing, time management and staying accountable. Call today to talk about your book dreams in a free 30-minute chat. 678-938-2777. BlankPageConsult.com.

To place a classified ad, email: Holly@NaturalTucson.com 50 words just $59 • 3 months $150 Contact us today with questions, 520-760-2378 November 2021

Can Poor Oral Health Lead to Poor Brain Health? Most people are unaware of the serious health risks that coincide with poor oral health. Did you know that you can develop brain-related complications when you neglect your oral health care? That’s right. Studies found a link between poor oral health and poor brain health. There are 3 main ways to develop a brain abscess; sinusitis, an ear infection, or a dental abscess, all of which can spread directly into the brain. At this point, the bacterial infection attacks neurons found in the brain, which puts you at risk of memory loss and other life altering complications. In severe cases, a brain abscess can form. This is a rare condition in which the infection invades the brain. It is very important to not only get regular dental check ups and hygiene (cleaning), but also to be vigilant with your medical check ups.

Here Are Some Examples Of Poor Oral Health: Bad brushing habits and techniques • Neglecting to floss • Grinding your teeth • Eating foods high in sugar or acidity • Smoking or chewing tobacco Teeth brushing tip: for good oral health, you should brush your teeth 2-3 times per day with an electric toothbrush for 2 minutes and floss daily.

Symptoms of a Brain Infection From Teeth: Fever • Lethargy • Headache • Nausea and vomiting Trouble remembering • Increased confusion Reduced mobility• Vision changes

What can you do to keep your teeth healthy? • Brush, floss, and rinse your mouth daily • Use a dentist prescribed device to prevent clenching/grinding • Reduce foods high in sugar and acid • Quit smoking • Visit your dentist regularly Here at E Dental Solutions, Dr. Wissinger and Nikki will work to bring your mouth to its optimal health. We believe in the link between the body, the mouth, and the brain and will ensure that your treatment will be best for all of you.

Dental Solutions

Tucson Edition

Dr. Elahe Wissinger

E DENTAL SOLUTIONS &

Medicine Wheel Dental Holistic Dentistry

Elahe Wissinger, DMD & Steven Swidler, DDS 2504 E. River Rd 520-745-5496 | info@edentalsolutions.net | edentalsolutions.net NaturalTucson.com