EE R F
HEALTHY
LIVING
HEALTHY
PLANET
SPECIAL
WOMEN’S HEALTH EDITION
Crazy-Good Healing the Condiments Hard Stuff DIY Versions Add Zest and Nutrients
Natural Approaches Resolve Major Illnesses
A Mother’s Full Life
Building A Life That Nourishes Self and Others
May 2018 | Seattle Edition | SeattleAwakenings.com
letterfrompublisher
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elcome to the May issue of Seattle Natural Awakenings magazine! I’ve been publishing Seattle Natural Awakenings for seven years, and it’s been an incredible adventure. I’ve met fascinating individuals and had amazing experiences, from experiencing holistic health treatments to connecting with incredibly kind and passionate people who left me a better person for having met them and experienced their world. I couldn’t have done any of this without the hard work and support of Dena Marie (radio host of Lift Your Spirits With Dena Marie, which airs Friday mornings at 8 a.m. on KKNW 1150 AM), or without our amazing readers who look for the magazine every month and support our advertisers, the folks who make this magazine possible. Thank you! This month, we bring you ideas for getting through some difficult– really difficult–health issues and challenges in “Healing The Hard Stuff” (page 14). I’m no stranger to chronic illness and I’ve found sometimes the desired cure is difficult to find, and sometimes there simply isn’t one, but I have benefitted from a range of natural health supplements and support that has vastly improved my health, even though I still have significant challenges. I have been known to tell people that I’m not sure I’d even be walking around and functional if it weren’t for turmeric, my go-to supplement, a powerful anti-inflammatory. No matter what you are facing, find what supports your health journey and keep it on hand. Even a small health improvement can make a big difference for quality of life. This month is also for celebrating mothers. “When Work and Motherhood Go Hand in Hand” (page 10) brings you a look into the life of local business and natural health leader Lauren Dillon-Merrill, owner of SelLyn Boutique and 3 Petals Healing in Bothell, and how she manages to balance a growing business with two thriving kids. On this anniversary of publishing this magazine, I’d love to hear how Natural Awakenings has impacted your life. Would you drop me an email at Publisher@SeattleAwakenings.com, and tell me your story?
There’s lots to explore in this issue–enjoy! To your health and happiness,
contact us Publisher Ann Dorn Publisher@SeattleAwakenings.com Director of Operations Dena Marie 425-350-5448 National Editor S. Alison Chabonais Franchise Sales 239-530-1377 To Advertise: Publisher@SeattleAwakenings.com
SeattleAwakenings.com 3815 S Othello St. 100-186 Seattle, WA 98118 Publisher@SeattleAwakenings.com Fax: 877-531-7691 © 2015 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. We welcome your ideas, articles and feedback.
SUBSCRIPTIONS Subscriptions are available by sending $30 (for 12 issues) to the above address. Natural Awakenings is printed on recycled newsprint with soybased ink.
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Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.
Contents 10 MOVING THROUGH MOTHERHOOD
Finding Balance While Nourishing Self and Others
13 PILLOW SELF-TALK Three Questions to Ponder
10
Before Sleeping
14 HEALING THE HARD STUFF
Natural Approaches Resolve Major Illnesses
16 KELLY NOONAN-GORES On How We Shape Our Health
19 PERSONALIZED HEALTH CARE
Functional Medicine Leads the Way
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20 MOVING THROUGH MENOPAUSE
Exercising Reduces Symptoms
20 CRAZY-GOOD
ADVERTISING & SUBMISSIONS CONDIMENTS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 425-350-5448 or email Local Publisher@NaturalAwakenings.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: LocalPublisher@ NaturalAwakenings.com. Deadline for editorial: the 00th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: LocalPublisher@Natural Awakenings.com. Deadline for calendar: the 00th of the month. 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.
DIY Versions Add Zest and Nutrients
24 KID TALK How to Communicate with a Child
20 DEPARTMENTS 4 news briefs 6 health briefs 8 global briefs 9 eco tip 10 community spotlight 12 lift your spirits
13 wise words 16 healing ways 20 fit body 22 conscious
eating 24 healthy kids 26 calendar 30 resource guide
news briefs
help routine, sensible approaches to detox, forest bathing, “taking the waters” in the European way, lymph massage and preparing teas and congees for restoring health. The forest bathing retreat takes place May 26-28 in Bellingham. $450. For more information: WhiteCloudInstitute.com.
Adrian Starks Celebrates Two Year Anniversary of Practice
A BEPC Conscious Wellness Expo
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EPC Conscious Wellness Expo, the NW’s largest intuitive and conscious summer fair, takes place Saturday, June 23 from 10 a.m.-5 p.m. More than 80 intuitives, healers and vendors participate, and the fair features free speakers throughout the day and drawings every hour. Participants, who come from Washington, Oregon, Idaho and Hawaii, will enjoy learning and entertainment. Great bargains on crystals, jewelry, clothing, and more. Products available for purchase range from aura photography to zodiac charts and everything in-between, including lipsology kiss print readings and iridology eye readings. The BEPC Expo has been taking place for 40 years. Formerly called the Boeing Employees Parapsychology Club Expo, the event is now open to EVERYONE. The BEPC Conscious Wellness Expo takes place Saturday, June 23 from 10 a.m-5 p.m. at the Kent Commons, 4th and James in Kent. Free. For more information: bepcweb.org or 607-930-3000.
Forest Bathing in Bellingham
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aryn Boyd Diel of Amethyst By The Sea wellness center will offer a forest bathing retreat in Bellingham on May 26-28 through the White Cloud Institute. “I will guide you into an experience of deeper relationship with nature and a greater sense of tenderness with all life,” Diel explains. “Join us for a few days of profound relaxation and drop deeper into the mysteries of healing.” During the three day retreat, participants will begin their days with Qigong and meditation in the forest and enjoy discussions during the afternoons. Diel will talk about how to detox wisely; including Chi Nei Tsang self 4
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drian Starks, founder and CEO, of Champion Up, is celebrating the second anniversary of opening his coaching practice. Starks practices focuses on the movement of overcoming obstacles by helping individuals search, believe and condition themselves to act upon their winning potential. “I love to help people learn how to start looking at their obstacles or challenges from a different perspective,” Starks says. “My goal with my clients is to use that moment as the moment of growth, and to turn that obstacle in front of them into an experience to condition themselves for better opportunities.” Starks decided to launch a coaching practice as a way of giving himself to a greater cause, and helping people make the best of their circumstances. “It is not the cards that we have been given that matters,” Starks says. “What truly matters is knowing that we can always reveal a winning hand. For that is determined how we deal with our cards in the world.” Starks notes that he believes adversity can help people discover inner strength. “It is in our darkest moments that we can and must find ourselves,” he continues. “There is no other choice other than being lost.” For more information: 206-257-3877 or ChampionUp.net.
AMETHYST BY THE SEA Asian Abdominal Healing; Chi Nei Tsang B. Brennan Energy Medicine (in person and long distance). MELT Hand and Foot treatments and classes. Distributor of Amethyst Far InfraRed BioMats.
Caryn Boyd Diel | 505-670-3538 Offices in Bellingham and Mt. Vernon www.AmethystbytheSea.com. www.WhiteCloudInstitute.com
health briefs
Eye Contact Syncs Baby and Adult Brainwaves
When an adult looks into the eyes of a baby, a synchronization of brain waves occurs that could indicate an intention to communicate, concludes a Cambridge University study of 36 infants. This coordinating supports the baby’s early learning and communication skills, according to the researchers. The effect, which researchers measured via electroencephalogram (EEG)-wired skullcaps, was strongest with eye-to-eye contact and weaker when the adult’s head was turned away. The more vocalizations—little sounds—the baby made, the greater their brainwaves synchronized with the adult.
New Guidelines Lower the Bar for Risky Blood Pressure New guidelines that change the criteria for healthy blood pressure mean that nearly half of U.S. adults are now considered to have high blood pressure. The American College of Cardiology and the American Heart Association have redefined the condition as being 130/80 instead of 140/90, a change considered by critics as overly beneficial to pharmaceutical companies. This criteria includes 80 percent of people over 65, triples the diagnosis for men under 45 and doubles it for women younger than 45. The revised guidelines encourage adopting lifestyle strategies in early stages of rising blood pressure like exercise, diet, weight loss and smoking cessation. Evidence-based alternative methods noted in a Canadian study include coenzyme Q10, dark chocolate, qigong, slow breathing, Transcendental Meditation and vitamin D.
U.S. Midlife Women Choosing Natural Health Care In a survey of 171 midlife American women, more than 80 percent reported using complementary and alternative medicine, Albert Einstein College of Medicine researchers discovered. The most common choice was herbal teas, followed by women’s vitamins, flaxseed, glucosamine and soy supplements. Only 34 percent of the non-Hispanic white women and 14 percent of the Hispanic women discussed it with their doctors.
Young Women Outdo Male Peers in Oxygen Uptake Young women process oxygen about 30 percent faster and more efficiently than men when they begin exercising, according to a new study from Canada’s University of Waterloo. The ability to extract oxygen from the blood is an important fitness marker, which the researchers tested by having 18 young men and women exercise on treadmills. The women’s superior results indicate they are naturally less prone to muscle fatigue and poor performance. “The findings are contrary to the popular assumption that men’s bodies are more naturally athletic,” observes lead author Thomas Beltrame, Ph.D. Previous research had found that older men and male children tend to have faster oxygen uptake than women. natural awakenings May 2018 5
Acetaminophen Linked to Delayed Language Skills Girls born to 754 Swedish mothers that used acetaminophen during pregnancy showed less ability in acquiring early language skills at 30 months of age, report Mount Sinai Health System study researchers. If the mothers took acetaminophen more than six times in early pregnancy, their daughters (but not their sons) were nearly six times more likely to have language delays than girls born to mothers that didn’t take the drug. The U.S. Centers for Disease Control and Prevention estimates that 65 percent of pregnant women in this country use acetaminophen, which is marketed for pain and fever relief in Tylenol and Exedrin, and included in many over-the-counter formulations such as NyQuil and Robitussin.
Seniors Eating Mediterranean Diet Retain Independence Seniors that ate a Mediterranean diet high in vegetables, fruit, whole grains, nuts and legumes were able to live independently longer, had fewer falls and fractures, and were less frail, according to recent research. In a study published in the Journal of the American Geriatric Society, University College London researchers analyzed the eating habits and health data of 5,789 participants in studies in France, Spain, Italy and China. “People that followed the Mediterranean diet the most were overall less than half as likely to become frail over a nearly fouryear period compared with those that followed it the least,” says lead author Katy Walters, Ph.D. The researchers also noted that the plant-based diet may help older people maintain muscle strength, activity, weight and energy levels.
Yoga Soothes the Blues Taking a 90-minute hatha yoga class twice a week for eight weeks steadily lowered symptoms of depression in all 20 men and women with mild to moderate forms of clinical depression that participated in a recent University of California, San Francisco, study. Another 18 depressed adults attending an attention control class for the same period of time, afterwards had somewhat lower depression scores overall, but less than half the improvement, plus they showed greater mood fluctuation. 6
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Helping Hands
global briefs
Waterborne Drugs
Meds in Urban Streams Drive Microbial Resistance
A new study published in the journal Ecosphere confirms that in urban streams, persistent pharmaceutical pollution can cause aquatic microbial communities to become resistant to drugs. Researchers evaluated the presence of pharmaceuticals, including painkillers, stimulants, antihistamines and antibiotics, in four streams in Baltimore, Maryland. Then they measured the microbial response to drug exposure. Selected study sites represented a gradient of development from suburban to urban. Emma Rosi, an aquatic ecologist at the Cary Institute of Ecosystem Studies and lead author on the study, explains, “Wastewater treatment facilities are not equipped to remove many pharmaceutical compounds. We were interested in how stream microorganisms, which perform key ecosystem services like removing nutrients and breaking down leaf litter, respond to pharmaceutical pollution. When we expose streams to pharmaceutical pollution, we are unwittingly altering their microbial communities, yet little is known about what this means for ecological function and water quality.”
Recycled Plastic Transforms into Prosthetics The emerging technology of three-dimensional (3-D) printing can benefit the world in many ways. Re:Purpose for Good, in Australia, creates robotically 3-D printed prosthetic devices from recycled plastic and e-waste. It’s difficult to customize prosthetics, so more invasive surgery is often needed to make standard sizes fit the patient. Other companies produce 3-D printed prosthetic hands and arms, but Re:Purpose for Good customizes both hands and feet at a much lower cost. The company’s robotics and prosthetics engineer Gerardo Montoya, who had been working on 3-D printing prosthetics for children in Mexico, merged the idea with a desire to do something about the 8 million tons of plastic entering the oceans. Along with plastic waste, they also use e-waste such as discarded smartphones that have all the circuitry and microprocessors needed for advanced features. The company even plans to teach their prosthetic-making process to children as part of their science, technology, engineering, arts and mathematics (STEAM) curriculum, so they can learn 3-D printing skills. They’re making it open source so more people can get involved without patent restrictions.
Women Warriors
Africans Unite to Save Rhinos
The Black Mamba Anti-Poaching Unit aims not only to protect rhinoceroses in South Africa by patrolling the Balule Nature Reserve, in Greater Kruger National Park, but to also be a role model in their communities. It’s the first majority-female, anti-poaching unit in the country. Founded in 2013 by Transfrontier Africa NPC to protect the Olifants West Region of Balule, the Black Mambas were invited within a year to expand into other regions, and now protect all boundaries of the reserve. These 32 young women and two men want their communities to understand that the benefits are greater through rhino conservation rather than poaching, as they address the local social and moral decay that results from poaching. Their concern is also for their children’s sake because the sham economy has corrupted morals and brought narcotics into their communities. To make a donation, visit BlackMambas.org. natural awakenings
May 2018
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Steve Cordory/Shutterstock.com JuliusKielaitis/Shutterstock.com
Obsolete Packaging Grocer Shuns Plastic Trays
The British supermarket chain Iceland is planning to eliminate or drastically reduce plastic packaging for more than 1,000 of its house-label products by the end of 2023, switching to paper-based trays instead. Nigel Broadhurst, joint managing director of Iceland, explains that the typical ready meal was packaged in a particularly bad way. “It is currently in a black plastic tray. That black plastic is the worst possible option in terms of toxins going into the ground and the ability to recycle that product.” He also notes that instead of the usual plastic bag, grocers could put netting around a bunch of apples the same as with oranges. Iceland’s research found that 80 percent of shoppers would endorse a supermarket’s move to go plastic-free.
Ev Thomas/Shutterstock.com
Love Rocks
Inspiring Messages that Surprise
Artistically decorated rocks featuring inspirational messages are turning up in Mobile, Alabama, and along the Gulf of Mexico shoreline as part of The Kindness Rocks Project (TheKindnessRocksProject. com). Anyone can paint rocks and “plant” them for someone else to discover. Likewise, everyone is invited to hunt for kindness rocks. Those that find a rock are free to take it, plant it somewhere else or leave it for someone else to find. The grassroots movement was created to spread inspiration and motivation for unsuspecting recipients through the random placement of the rocks in public spaces. The goal is to encourage others to find creative ways to reach out and brighten someone else’s day unexpectedly, whether it’s through kindness rocks, love notes or random acts of generosity.
Temporary Protection
Locals Prevail Against Bristol Bay Mine
Alaskan mining critics cheered the U.S. Environmental Protection Agency decision to maintain an existing policy not to permit the Northern Dynasty Minerals’ Pebble copper and gold mine in Bristol Bay. They maintain that the project’s toxic byproducts would threaten fisheries and other natural resources. Alannah Hurley, with United Tribes of Bristol Bay, a group opposing the mine, has said that members of the tribes she represents are willing to lie down in front of bulldozers to protect the waters. She notes, “Ideally, we would like these [protections] finalized, and the battle to protect Bristol Bay from the Pebble Mine and mines like Pebble is far from over. But the fact that these protections remain in place and can be used within the process is a very positive step in the effort to protect the Bristol Bay watershed for generations to come.” 8
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All That Glitters Sparkly Microbeads Face Ban
Scientists have called for glitter to be prohibited due to the threat it poses to wildlife. The glistening, decorative, plastic microbead powder may seem harmless, but environmental researchers report it’s a dangerous pollutant, particularly in oceans. Trisia Farrelly, Ph.D., of New Zealand’s Massey University, notes, “Their diminutive size and sparkling appearance make them appealing to animals, which will eat them.” Seven U.S. states now restrict the use and sale of products with microbeads; California was the first in 2015. The British government will ban rinse-off microbeads—plastics of less than one millimeter in length—found in exfoliating scrubs, shower gels, toothpaste and even on greeting cards. Plastics are found in a third of all fish caught in Great Britain, according to a study by Richard Thompson, Ph.D., professor of marine biology at Plymouth University. He says of shower gel with glitter particles, “That stuff is going to escape down the plughole and potentially enter the environment.”
NA Fun Fact: Natural Awakenings is published in more than 80 U.S. markets. To advertise with us, call 425-350-5448.
eco tip
Answers: 1. False; generally, only paper bags are recyclable unless a grocer or big-box retailer has its own program for plastic bags. 2. True 3. False 4. True, if free of harmful chemical residue.
Recycling IQ
Take a Quiz to Help the Planet
As ambitious folks undertake spring cleaning, questions arise about what is and isn’t recyclable, as well as how to do the right thing on an ongoing basis. The world can benefit from our efforts: The U.S. Environmental Protection Agency reports that every ton of recycled paper saves the energy equivalent of 322 gallons of gasoline, while a ton of aluminum cans saves 21 barrels of oil. Putting the wrong items into a recycle bin demands extra time and effort at local facilities. We can test our knowledge by taking this short true or false quiz. Please note that local standards may vary, so check for specifics. 1. Both paper and plastic bags are recyclable. 2. All paper in the form of phone books, newspapers, magazines, junk mail, office paper and paperboard, is recyclable. 3. Cardboard pizza boxes can be recycled despite absorption of grease and food residue. 4. Aluminum, steel and tin-plated cans can all go in the recycling bin.
5. False; generally, none are recyclable. Notable exceptions for foam are detailed at FoamFacts.com/ recycling; shipping storefronts may accept foam packing peanuts. 6. False; put broken light bulbs and other shattered glass in the trash; bring all fluorescent bulbs to a local building supply store. 7. True; many consumer electronics retailers and manufacturers, states and charities offer options to recycle or donate devices. Visit RecyclingForCharities.com, Call2Recycle.org, Earth911. com or EcyclingCentral.com. 8. True; 30 percent of landfill trash generated annually is paper, outweighed only by plastic and food waste.
5. Some of these items are recyclable: Styrofoam food containers and cups, used paint cans, sewing needles, non-empty aerosol cans, garden hoses and clothing. 6. Recycling broken glass is the same as intact glass. 7. It’s easy to recycle a broken or outmoded cell phone or laptop computer. 8. It’s vital to recycle office and other paper.
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natural awakenings
Thermography May 2018
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in Lauren’s office, often attended by an inquisitive Sebastian, perpetually interested in what I carried in my purse, or a burbling Hayden who enjoyed hugging the closest part of my body she could fit her chubby little arms around. I’ve worked for Lauren for almost a year and have held various roles assisting her with her two businesses. Many of Lauren’s other employees are the same, some of which started out by helping her care for the children while she saw clients as an energetic practitioner at 3 Petals Healing, or while she ran the floor of her boutique. To know Lauren as a business owner is to also know her as a mother. Those two came hand in hand since the first day we met, and I have found her journey of being a working mother an interesting one to be a part of. I noticed that if Lauren felt she couldn’t trust you with her children, she wouldn’t trust you as an employee. This kind of mentality has led to everyone I work with feeling like a part of my extended family. We consider ourselves a sort of nurturing womanly tribe, one where taking a phone call with a baby on your lap while watching an office clothing photoshoot is a normal everyday occurrence. That is what it is like to work for Lauren in a nutshell. Recently I sat down with her to discuss how she felt about motherhood and all of the other hats she wears on a daily basis. You think we would talk about parenting a lot in the office, but normally I just watch Lauren be who she is through her everyday interactions with her children and staff. When you are a fulltime working mom of two young kids, that’s just what you do. “There isn’t much time for just sitting and reflecting,” she pointed out with a tired laugh, “if there was, that time would be spent getting some much needed sleep.” Lauren learned quickly after the birth of her first child, Sebastian, that she wasn’t built for being a stay-at-home Lauren Dillon-Merrill, above. mom. This completely took her by surprise. “I’ve always wanted to be a mom.” she said. “I just have a nurturing personality, it’s who I am. Motherhood was harder than I thought by Stacy Lynn Gilbert in ways I didn’t expect, especially the kind of isolation you can feel.” She explained that each business was started after hen I first met Lauren Dillon-Merrill, the creator and the birth of one of her children in a search to honor the many owner of 3 Petals Healing and Se•lyn Boutique and parts of herself she didn’t want to leave behind after motherCrystal Shoppe, there was a baby girl on her hip and a shy hood. little boy with an unruly mop of blond curls peeking around She said her struggle as a mom, as a business owner, her ankles. I was a prospective renter inquiring about masand as a human being is that she feels like when she drops saging out of 3 Petals Healing, and she wanted to sit down a ball, she drops a part of herself. “Now I have these two and get to know me a bit before showing me the space. amazing beautiful kids I would give the world for, and I’m We walked into her office where she plopped into a large determined to find a balance.” she says. “I know I’m probsquishy chair in the corner and expertly shifted the baby girl ably the hardest on myself, to her lap. but I hear a similar challenge The chair was surrounded from other mothers. I know I’m “I’ve found a way to honor all the by a sort of corral made out of alone.” She is definitely baby gates, and the little boy parts of myself through what I do daily not not alone, as more and more ran in after his mother and women are choosing to have a for work, and a new part of myself is closed the door. “Do you mind career along with a family. if I have my kids with me?” she being Sebastian’s and Hayden’s mom.” “The inspiration for each of asked. I told her I was tomy businesses is connected to tally fine with having little ones who I am as a mother,” said Lauren, “which in its own way is around. She introduced the little boy as Sebastian, and the a bit ironic with all of the friction I feel from being a workbaby girl as Hayden. This would be the first of many meetings
community spotlight
When Work and Motherhood go Hand in Hand
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City Sweats Is Seattle’s FIRST Infrared Sauna Spa where urbanites can find serenity in solitude in their very own private infrared sauna or lymphatic drainage treatment room. City Sweats also offers an array of healing art modalities from organic facials, thai massage or the brilliant non-invasive science of making fat cells literally melt away with Ultrasonic Cavitation. City Sweats: Cellular Level Health Call to book: 206-402-5417 or visit our website at: www.citysweatsseattle.com
Lauren’s son Sebastian naps in her first storefront location. DillonMerril has since expanded to a larger space, but Sebastian and now Hayden are still frequent visitors to her workplace.
ing mother. If I hadn’t had them, I don’t know if I would’ve been on the same path that I am now.” I asked her if there was anything she would’ve changed had she known how difficult it was going to be. “I’ve found a way to honor all the parts of myself through what I do daily for work, and a new
part of myself is being Sebastian’s and Hayden’s mom. It isn’t easy, and I am exhausted and often fall under the category of being a mom zombie on certain days,” she said with a smile, “but I wouldn’t trade it for the world.” Sel-Lyn is located at 10124 Main St, Bothell. For more information: 425-482-2701 or SelLynBoutique.com.
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May 2018
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liftyourspirits
and amazing memories. Retreats are based on your schedule and your budget.
Tune in Every Friday from 8–9 am on KKNW 1150 AM!
To create a journey back to your true authentic self, call Dena Marie at 425-350-5448 or visit LiftYourSpiritsWithDenaMarie.com.
Lift Your Spirits with Dena Marie – 8-9am. Discover fascinating people, inspiring activities and places that will lift one’s spirits in this radio show. Tune in to 1150 AM KKNW Alternative Talk Radio every Friday at 8am. 425-350-5448. To listen to archived shows, go to 1150KKNW.com.
People , Places and Activities that will Lift Your Spirits! Personal Healing Retreats on the Island of Kauai Dena Marie will be your tour guide for your spirit and a travel agent for you soul. You will receive daily healing sessions, reiki, massage, acupuncture and more. You will also experience fun and interactive trips to beaches, go whale watching, paddle boarding, play Kauai disc golf and view sacred sites. This is the perfect trip for people who want to go beyond the tourist spots and really experience meaningful travel, filled with interesting people and the potential for lifelong connections
Dolphin Touch Healing Center is the perfect setting for this amazingexperience. The beach is only one block away. There is a lovely bike path waiting to be explored. For more information: DolphinTouch.org.
Kauai Disc Golf will be one of Hawaii’s best disc golf courses. The new 18 hole course is one of the most scenic, challenging and exciting disc golf courses anywhere. For more information: KauaidiscGolf.com.
JUNE
wise words
Coming Next Month
Pillow Self-Talk
Livable Communities
Three Questions to Ponder Before Sleeping
Plus: Natural Beauty
by Krista O’Reilly Davi-Digui
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sking ourself three purposeful questions before retiring each night can help us rest content knowing that although we may not have lived our day perfectly, we did live it well.
1
What are three things I am grateful for?
It’s possible to live with eyes and heart wide open to the amazing beauty of each day, to receive it as a gift, rather than a guarantee. By looking, we can find gifts even amid uncertainty, struggle, pain or loss. In those times when we find ourselves fighting for gratitude, know that the grace found in thankfulness for even tiny blessings sustains us and builds resilience to walk through the storm and emerge intact. Reading One Thousand Gifts, by Ann Voskamp, or A Simple Act of Gratitude, by John Kralik, may help inspire us to get started. With practice, expressing gratitude will come easily, like breathing or laughing with children.
2
What are two things I did well today?
Speaking words of life about ourselves, noticing what we do well and where we shine, may meet internal resistance. It seems second nature, especially for women, to see our own struggles or shortcomings, but not our beauty or all the ways we show up to serve others and use our strengths. Deepening the roots of self-awareness and self-compassion that permit
us to accept that we are good enough enables us to step out in calm confidence.
3
What is one thing I would do differently?
Some nights we may find that given the chance, we wouldn’t have done one thing differently that day. More often we can identify something: a word spoken in impatience, spending too much time on the phone, being distracted from what’s important to us, procrastinating out of fear, or even forgetting to properly nourish ourselves. Instead of criticizing, the goal is to notice how we could better live fully aligned to our bigger goals and established values. Moment by moment, we can choose a growth mindset. We can learn to be as gentle with ourselves, as compassionate and forgiving, as we are with our children or spouse. We become aware that we get to choose who and how we want to be and that tomorrow is a new gift, a brand-new opportunity to more fully be our best self. Asking and answering these three purposeful questions may take five to 20 minutes. If we’re tempted to rush through it, remember that the resulting clarity and peace is worth the time invested. Krista O’Reilly Davi-Digui is a holistic nutrition and joyful living educator. She writes at ALifeInProgress.ca, from which this was adapted.
June articles include: A Good Life In The City Mindful Running Wildlife Conservation Pet-Friendly Establishments
To advertise or participate in our next issue, call
425-350-5448
natural awakenings
May 2018
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Natural Approaches Resolve Major Illnesses by Linda Sechrist
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lthough natural health enthusiasts may recognize alternative healing modalities as a preferred approach to treatment, in the face of major health issues, even they tend to join the crowd that’s turning first to conventional medicine. Thus, many gentler modalities described in The Encyclopedia of Natural Medicine, co-authored by doctors of naturopathy Michael T. Murray and Joseph Pizzorno, remain largely untapped resources. Ignored because they are unsupported by traditional sciencebased medicine, holistic measures such as acupuncture, energy medicine, essential oils, herbs, detoxification, health-promoting diets, homeopathy, prayer and meditation, supplementation, yoga, massage and naturopathy are sacrificed in favor of often painful medical procedures and prescription drugs which can’t claim to permanently cure anything and can have many harmful side effects.
medicine for minor health issues such as indigestion, headache or insomnia often turns to conventional methods after receiving a serious diagnosis such as diabetes, heart disease or cancer because they are scared,” observes holistic physician Dr. Wendy Warner, medical director of Medicine in Balance, in Langhorne, Pennsylvania. The co-author of Boosting Your Immunity for Dummies suggests that relatively few people turn to natural solutions for both preventive and therapeutic measures because they’re unaware they exist. Integrative oncologists and endocrinologists that are aware of the benefits of natural complementary methods are scarce. Relatively few conventional doctors are educated in functional medicine. “Yet complementary modalities such as acupuncture, massage and some essential oils can support the immune system and help an individual deal with stress experienced from coping with their illness,” says Warner.
Lack of Awareness
Rob Wergin, an experienced energy medicine practitioner, speaks from
“A patient that dabbles in holistic 14
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Outside Pressure
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HEALING THE HARD STUFF
experience regarding clients that consult him for life-threatening diagnoses. “When I see them, they’re desperate and have exhausted all conventional methods. I’m their last-ditch effort,” remarks Wergin. The most frequent reason he hears is, “My family, friends and doctor told me not to waste my money on charlatans.” “People find it challenging to put faith in natural methods and are nervous about going against a doctor’s advice until they feel or see positive results; even these may not provide sufficient motivation to continue with alternative treatments,” he says. “I believe this is the result of the influence of pharmaceutical ads promising results, the medical community’s belief in proof solely through clinical trials, websites like Quackwatch.com and well-meaning friends insisting that the conventional route is the only way to go. It’s sad to see the gravity of these influences pulling clients back into solely believing in the Western model of medicine,” says Wergin. Ann Lee, a doctor of naturopathy, acupuncturist and founder of the Health for Life Clinic, Inc., in Lancaster, Pennsylvania, notes, “This mindset continues to get reinforced by insurance companies that do not cover alternatives. Paying out of pocket for medical expenses also influences a patient’s choices.” Kelly Noonan-Gores and Adam Schomer, director and producer, respectively, of the documentary film HEAL, suggest that unconscious conditioning plays the biggest role in an individual’s choices. “We are deeply conditioned to view medical specialists and prestigious medical institutions as the ones with all the answers. Sometimes they do and sometimes they don’t,” says NoonanGores, who intends to have her film awaken viewers to the possibilities of alternative paths of healing. As just one other example noted in the film, thousands have used the Emotional Freedom Technique (EFT), tapping on their body to help release the trauma and stress often associated with illness.
Resistance to Change
“The conventional medical community wants to maintain the model in which they have heavily invested centuries of time, energy and money. Patients that investigate integrative and complementary medicine may resist hearing that in order to get well, they might need to change their worldview and lifestyle, take a leave of absence from their job, develop a spiritual practice, exercise or maybe even leave a toxic relationship,” says Schomer. “Conventional medicine says take this pill and keep living your life the same way,” says Schomer. “We are not demonizing doctors, pharmaceuticals or the medical system. We simply believe that individuals are more empowered to heal when they take control of their health.” Eva Lee, a resident of Los Angeles featured in the documentary, suffers from a rare and unpredictable form of blistering skin inflammation. “I’ve tested negative for faulty genes and all sorts of rare viruses and bacteria, which helped point me towards holistic methods. So far, following the directives of Dr. Mark Emerson, a chiropractor specializing in nutrition, in Maui, Hawaii, who I met while filming, has helped my body become healthier and deal with inflammation levels that rapidly reduced as soon as I detoxed and eliminated meat and dairy from my diet,” says Lee. Still, it’s hard for her to accept that her condition could be due to the type of stress and suppressed emotions that Anthony William explores in his book Medical Medium: Secrets Behind Chronic and Mystery Illness and How to Finally Heal. “Before, I wasn’t familiar with EFT, which I continue to use and benefit from. However, despite everything I’ve learned, I can’t give up on all Western medicine, put my faith in alternatives and let my intuition and faith
guide me to healing. It’s easier to be skeptical than to have faith,” Lee says.
Quiet Role Models
Sheila Tucker, a resident of Navarre, Florida, has been a registered nurse for 20 years, practicing in hospital settings such as critical care, emergency and administration. “I know and understand doctors, surgeries and pharmaceutical treatments and hospitals,” says Tucker, who recalls that throughout her life she was taught to believe in a system that suddenly stopped working for her. “In 2014, I was dying from a rare autoimmune condition, requiring fulltime care, and planning my funeral. Doctors had tried everything, yet my health continued to decline. When I saw a friend’s Facebook posts about her use of essential oils, I was curious, but reluctant to reach out, and didn’t want anyone to know that I called her for advice,” recalls Tucker. “Shortly after my friend arrived with her oils, my husband came home with our daughter, who had strep throat and a fever. She made us promise to use selected oils through the night and prayed with us.” Tucker attributes the miracle of her daughter’s turnaround the next morning to shifting her paradigm and opening her up to believing in the healing power of essential oils. Thanks to her friend and role model, Tucker learned how to use therapeutic-grade oils, supplements and a healthy diet to cleanse her body of the heavy toxic load accumulated from several years of expensive drug treatments. Today, she is a healthy and enthusiastic advocate, and her personal results opened the eyes of her physician to the point where she also shifted her own philosophy of healing. Tucker now offers educational classes in her office and online through her website FloridaOilsRN.com that reaches hundreds of individuals worldwide. She advises, “Reach out to people that you see are having positive results with a different healing system than
yours. Ask them to show, help and teach you. I’ve seen many people restored to health by using methods that science is only beginning to understand.”
It’s a Marathon
“Outside of any dominant paradigm, it’s easier to cast suspicion than to make curious inquiry and, over time, working within a dominant worldview creates polarity, the antithesis of ‘wholism’. An inclusive approach integrates all medical and complementary approaches, as well as interaction with the natural world,” says Patrick Hanaway, a family physician and founder of Family to Family Medicine, in Asheville, North Carolina. Hanaway, the former director of medical education for the Institute for Functional Medicine and the first medical director at the Cleveland Clinic Center for Functional Medicine, explains, “Doctors have a rigorous job filled with responsibility. Change is difficult and investigating vastly different ways of practicing medicine requires a degree of curiosity and openness. I am heartened by thought leaders and heads of top medical schools who are presently opening up to functional medicine, natural medicine and complementary approaches.” “The paradigm shift we are ushering in has been 50 years in the making,” assesses Hanaway. “Some medical professionals are immersed in a polar view of right and wrong, offering personal attacks and disparaging comments to maintain control of the dialogue. This is not appreciated by patients who look to the doctor as a teacher—the Latin docere means to teach. “The movement to change medicine and the cultural paradigm of healing is a marathon, not a sprint, and those of us involved are prepared to stay the course.” Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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KELLY NOONAN-GORES ON HOW WE SHAPE OUR HEALTH by April Thompson
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fter Los Angeles native Kelly Noonan-Gores spent 20 years in front of the camera as an actress, she turned her talents to producing award-winning films like Tooken, Beneath and Take a Seat. She considers her latest, the documentary HEAL (HealDocumenLife Is Better When You Have tary.com), Life Is Better When You Have to be her ultimate The Right Bed achievement. “I inThe Right Bedof nontoxic The Eastside’s LARGEST selection cluded as many inspirThe LARGEST selection nontoxic andEastside’s organic mattresses - find theofone that ing stories of healing and organic mattresses - findbudget! the one that fits your lifestyle and change as possible to fitsChild yourNatural lifestyle and budget! Adult & & Organic Mattresses e Eastside’s selection of nontoxic expand viewers’ beAdultLARGEST & Child Natural & Organic Mattresses Adjustable Beds • Organic & Natural Pillows, liefs in what’s possible, Adjustable Beds • Organic Natural Comforters, Toppers • And&So Much Pillows, More! nd organic mattresses find the one that to alter the narrative Comforters, Toppers • And So Much More! around mystery illnesses being incurThe Sleep Store fits your lifestyle and budget! able or cancer equaling death,” says The Sleep Store 10623 NE 8th St • Bellevue Noonan-Gores. NE 8th St • Bellevue Adult & Child Natural &10623 Organic Mattresses 425.454.8727 425.454.8727 When she was prescribed Prilosec TheSleepStoreUSA.com Adjustable Beds • Organic & Natural Pillows, for acid reflux at age 28, Noonan-Gores TheSleepStoreUSA.com Comforters, Toppers • And So Much More! decided she was too young and otherwise healthy to become dependent on it. By taking an integrative nutrition course, she realized the possibilities of 10623 NEonly 8th St in• Bellevue alternative healing methods, catalyzing an ongoing exploration into optimiz425.454.8727 . ing life and health through the powers of mind, body and spirit. “We are not TheSleepStoreUSA.com ~Federico Fellini the passive victims of faulty genes; our lifestyle choices, thoughts, and beliefs shape our health,” says Noonan-Gores, a longtime practitioner of yoga and meditation. HEAL features uplifting interviews with the scientists, visionaries and healers
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that inspired her, including Deepak Chopra, Bruce Lipton, Marianne Williamson and patients diagnosed with diverse ailments that sought different healing modalities to take their health into their own hands.
What are some common elements in the stories of patients featured in HEAL? One common thread revolves around our subconscious programming. From the time we’re born, we are downloading “programs” or belief systems from society, parents, teachers and whoever and whatever else is in our environment. Many have learned through their own healing journeys of negative belief systems running their lives; each one had to become aware of these beliefs in order to change. Another is that when events are too painful, we consciously suppress or unconsciously repress them, and that trauma stays in our cells and might manifest in disease. To move that stuck energy, we must heal that emotional trauma to allow physical ailments to transform. A third theme is understanding how stress affects our lives and immune systems, and doing things to manage or mitigate it through tools like medi-
tation or breath work. Some of the patients worked with spiritual psychologists using Emotional Freedom Techniques to release past stress held in their body, shifting beliefs to a trusting, non-victim place. Dietary shifts also made a difference. In acute healing, we realize the effect of different foods which can reduce or exacerbate inflammation.
Which messages in how the body and mind collaborate to promote healing are audiences keying in on? Visualization is a powerful and widespread tool in healing; we can use imagination to reframe and tell a different story. Research has shown that visualizations can affect brain chemistry and lessen side effects. The mind is conditioned to go to the worst-case scenario; we can instead retrain it to focus on the best-case scenario, and what we want to happen, increasing the likelihood it will occur.
What role do faith and belief systems play in the healing journey? It all comes down to what we believe. If you believe in and expect an effect, like what we see with a placebo, the brain will create and release natural chemicals that might be prompted by a targeted drug. Believing you are a victim of genes and circumstance induces stress, whereas having faith in a loving universe produces greater ease.
How do emotions influence health and healing? Gregg Braden and Joe Dispenza, interviewed in HEAL, discuss how rage, jealousy, trauma and fear put the body in a stress response and create inflammation and other detrimental effects. But love, kindness, joy, gratitude and compassion release healing hormones and neurochemicals like oxytocin, serotonin and dopamine. It’s empowering to know that when negative emotions arise, you can become aware of and release them, then pivot to focus on gratitude or do something that cultivates joy. It’s a moment-by-moment choice.
Healthy people require a healthy planet; how can we apply these same principles to bring our world back into balance? The more conscious we become, the more we treat ourselves, others and our Earth with compassion. As more people awaken and demand a different response, the paradigm will shift. Health care will have to change as we apply the power in our hearts and minds. Our bodies are a microcosm of the universe; the planet can heal itself and thrive as we remove the toxins and become fully aware of what we are putting in the air, water and soil. Connect with April Thompson in Washington, D.C., at AprilWrites.com.
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PERSONALIZED HEALTH CARE
Functional Medicine Leads the Way by Linda Sechrist
Historical Overview During the last 25 years, a less drugbased grassroots model for dealing with chronic illnesses in the U.S. has emerged. First labeled holistic, the movement gained momentum as alternative approaches morphed into being considered complementary to conventional medicine, warranting studies by the National Institutes of Health. Responding to public interest, an integrative model of care that focuses on the whole person has taken root in medical institutions such as the Cleveland Clinic, in Ohio. The latest evolution to a systemsoriented, patient-focused clinical model of functional medicine, which seeks to address causes of illness, rather than simply treat symptoms, has been garnering increasing interest by the public and pioneering medical professionals. It’s now maturing into personalized functional medicine.
New Standard of Care One of the best-prepared, traditionally trained medical professionals in explaining this approach is Jeffrey S. Bland, Ph.D., recognized as the father of functional medicine, and author of The Disease Delusion: Conquering the Causes of Chronic Illness for a Healthier, Longer and Happier Life. He co-founded, with his wife, Susan, the Institute for Functional Medicine, in Washington, which provides a system geared to understanding the complexity of chronic illness and design individualized programs for more effective healing. “Medical science didn’t have the advanced technology 25 years ago to perform the research that now helps us better understand the complexity of
chronic illness, as well as our present ecological view of the body. Today we’re examining how all the networks of our biology intersect in a dynamic process that creates health when in balance or disease when out of balance,” attests Bland, whose career has focused on searching for a unifying principle behind all healing that can be used to discern the best possible therapy for specific individuals. Incorporating what he learned from Linus Pauling, Ph.D., two-time Nobel Prize laureate, and Lee Hood, M.D., Ph.D., as well as systems biology and practicing lifestyle medicine, Bland founded the nonprofit Personalized Lifestyle Medicine Institute (PLMInstitute.org) in 2012. Seeking to transform the entire medical approach to chronic illness, the Seattle-based organization is a virtual and onsite hub for health professionals, researchers, educators and the public to share ideas and converse about how personalized functional medicine can be delivered to everyone as an improved standard of care.
Role of Genetics The National Human Genome Research Institute, in Bethesda, Maryland, maintains that an evolved approach to medicine starts with using an individual’s genetic profile to determine the best path to preventing, diagnosing and treating diseases. By 2003, scientists had delivered the first essentially complete sequence and map of all the genes in the human body. Three decades ago, the medical fraternity had few reliable explanations for the origins of chronic health issues. Today, accepted factors include predispositions for a specific disease related to an individual’s genome, along with contemporary epigenetic influences
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healing ways
such as nutrition, environment and lifestyle. None of these elements, however, necessarily define our destiny. “This genomic personalized medicine approach is creating friends among all healing arts practitioners because it facilitates our using information to design a less-toxic environment, lifestyle, diet and treatment to meet an individual’s specific needs and particular circumstances that led to a disease,” says Bland. “Diseases are only names assigned to a collection of symptoms,” says Bland. “They don’t indicate how the individual became afflicted. If 10 patients with Type 2 diabetes each had epigenetic variations that triggered getting the condition, it would be unwise to treat them all the same; it’s far better to treat those factors that specifically led to the disease.” Addressing the concern that genetic test results might be used to deny someone health insurance, Bland notes, “This is a significant misunderstanding about genetic testing. Our genes don’t tell us how we are going to die. They tell us how we should live. Understanding how our genes can help us live to 100 is a model of enlightenment. Those that practice this systems biology approach are counting on functional personalized medicine becoming the updated standard of care.” Physicians often offer genetic testing services. At-home DNA testing can be done using a saliva collection kit mailed to a laboratory, offering both ancestry and health information that must be interpreted by an informed professional. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at LindaSechrist.com.
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fit body
Moving Through
MENOPAUSE Exercising Reduces Symptoms by Marlaina Donato
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ransitioning through menopause and the years of perimenopausal hormone fluctuation leading up to the finale can be physically and emotionally challenging for many women. Consistently following a healthy diet and positive lifestyle are important, and health researchers, doctors and midlife women can attest to the multidimensional benefits of exercise. Perks may include reduction of menopausal discomfort, better brain function, stronger bones and reversal of estrogen dominance syndrome that can set the stage for fibroids, cystic breasts, cancer, migraines and weight gain.
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Studies of 3,500 women in South and Central America have shown that a more active life reduces hot flashes and night sweats. The results, published in Menopause, the journal of the North American Menopause Society, reveal that sedentary individuals often experience increased intensity of related symptoms like insomnia and irritability. Aerobic exercise such as regular walking, hiking, swimming or biking might also help the brain produce neurochemicals that are compromised when estrogen levels drop. Sue Markovitch, author and owner of Clear Rock Fitness, in Columbus, Ohio, recommends aerobic exercise. “I believe our bodies were made to move. One of the amazing gifts of fitness is it’s truly never too late. When we incorporate daily movement in our lives, all the other systems in the body will work more according to plan. Simply taking a daily walk helps balance brain chemistry,” says Markovitch, who specializes in improving fitness levels for women over 40. “Walking is fitness magic, whether it’s on a treadmill, outside or in the pool. Get your heart rate into an aerobic zone, preferably for 30 to 45 minutes. I’ve heard testimony after testimony of improved sleep, less back or joint pain and better mood.” She also suggests adding a few weekly sessions of resistance training to daily walks. Most health professionals agree that balance is the key. Jeanne D. Andrus, a menopause expert and author of I Just Want to Be ME Again, in Covington, Louisiana, recommends cardio, resistance training and exercise that increases flexibility and core strength. “For a beginner, this may include two to four days of walking, one to three days of strength training and one to three days of yoga or Pilates, with the goal being three and a half hours of activity per week.” Of course, all of these need to be at appropriate levels for the woman’s condition and goals,” advises Andrus. According to studies led by Helen Jones, Ph.D., from the Research Institute for Sport and Exercise Sciences at Liverpool John Moores University, UK, three, 30-to45-minute aerobic sessions a week reduced hot flashes and yielded the most significant results.
Go Easy
While some conventional approaches suggest vigorous exercise, many holistic professionals caution against extremes. “It’s important to individualize, and in my ongoing research it’s clear that the high-intensity strength and sculpting approach so often promoted and perceived as necessary to maintain shape, weight and health is a myth,” says Dr. Eden Fromberg, an obstetrician, gynecologist and founder of Holistic Gynecology New York, in Manhattan. Instead, Fromberg recommends an integrated approach to exercise that supports connective tissue and joints. While some forms of exercise including yoga are perceived as gentler than others, she warns against an all-or-nothing strategy, noting,
“Intense, deep stretching and joint-straining may cause injury more easily during hormonal transition.” Andrus concurs, “If high cortisol levels are involved and accompanied by insomnia, stress placed on the body by rigorous exercise will increase these levels and actually lower available energy.” She also advises adopting a non-aggressive approach for osteoporosis. “Weight-bearing exercise is a must, but if bone loss is already present, start much more gradually to ensure that bones are protected.”
Lighten Up Exercise can be more enjoyable than doing chores. Recreational activities such as dancing, biking or hopping on the swings at the playground are fun ways to do something good for both body and spirit. Menopause can be a time for personal expansion and an invitation for self-care that might have been neglected or postponed. Fromberg believes we can all revitalize our resources at any stage of life, and the years surrounding menopause call for us to tune into ourselves even more. “What seems like a disruption is an opportunity to listen deeply and reimagine and reorganize one’s life on physical, emotional and spiritual levels.” Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.
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conscious eating
organic ketchup and condiments that come without added sugars, you can save money by spending five minutes in the kitchen to make your own.” Find a recipe at Tinyurl.com/HealthyKetchupRecipe.
Mustard
CRAZY-GOOD CONDIMENTS
DIY Versions Add Zest and Nutrients by Judith Fertig
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hile not essential to every dish or meal, condiments provide extra flavoring, final flourishes and added enjoyment to any dish. Such meal accompaniments range from vinegars to spreads and sauces, finishing spice mixtures and natural salts. America’s previous king of condiments was ketchup. Today, according to a 2017 poll from TheDailyMeal.com, it stands behind mayonnaise and mustard with soy and hot sauce rounding out the top five (generic product ranking at Tinyurl.com/Top20Condiments). We often take familiar condiments for granted, yet a look at their ingredients can be startling. Many prominently include processed corn syrup and other sugars, sodium, gluten, monosodium glutamate (MSG), artificial flavors and unpronounceable preservatives, according to Dana Angelo White, a registered dietitian in Fairfield, Connecticut. Homemade versions of condiments provide a happy alternative. They not only taste great, but can be good for us. “Certain condiments add more to your meals than flavor—some actually improve your health,” says White. 22
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The potassium in homemade mustard is good for the digestive system through stimulating the flow of saliva, suggests a study in the Indian Journal of Medical Research. Homemade ketchup made with small cooked tomatoes is rich in lycopene, a nutrient that protects heart health, according to research published in the American Journal of Clinical Nutrition. White’s fresh-made “THE Green Sauce,” full of vitamin-rich avocado and cilantro, is replete with antioxidants (Tinyurl.com/TheGreenSauceRecipe).
Better Basics Ketchup
Heather McClees, a plant-based nutritionist in South Carolina who blogs at One Green Planet, once loved commercial ketchup; then she read the labels. “Most ketchup is made of tomato concentrates, sugars, including high-fructose corn syrup, cane sugar, agave nectar, coconut nectar/syrup, brown rice syrup, cane juice and cane crystals, vinegar, “spices” that is likely code for MSG, water and refined salt. All of this makes ketchup addicting,” she says. “While you could pay for pricey
SeattleAwakenings.com
Serious Eats food writer Joshua Bousel uses only six ingredients to make a deliciously easy Grainy Mustard: yellow and brown mustard seeds, dry white wine, white wine vinegar, kosher salt and an optional pinch of brown sugar. Learn how at Tinyurl.com/WholeGrainDijonRecipe.
Mayonnaise and Ranch Dressing
Eschewing eggs, J. Kenji Lopez-Alt, of San Mateo, California, uses aquafaba, the starchy liquid in a can of chickpeas, for a plant-based twist on emulsified mayonnaise. Find it at Tinyurl.com/AquafabaMayoRecipe. In her Mebane, North Carolina, kitchen, Kim Campbell, author of The PlantPure Kitchen, makes a plant-based ranch dressing with tofu for body and nutritional yeast, herbs and lemon juice to achieve the characteristic flavor. Find it at Tinyurl.com/HealthyRanchDressing.
More Exotic Condiments Pomegranate Molasses
Sweet and tart pomegranate molasses can be used like vinegar in salad dressings, as a marinade ingredient or as syrup over pancakes and waffles. Angela Buchanan, aka Angela Cooks, a professor at the University of Colorado, in Boulder, who blogs at SeasonalAnd Savory.com, follows the Whole30 program, which bars sugar. Because she also likes Middle-Eastern food, Buchanan experimented and created her recipe for Pomegranate Molasses without added sugar (Tinyurl.com/PomegranateMolassesRecipe).
Superfood Popcorn Seasoning
Green popcorn is fun. With a spirulina powder, garlic powder, sea salt and cayenne pepper spice mix, even a movie snack can be healthy. “Spirulina is one of the most potent of all superfoods.
Available in a powder form, it’s a blue-green algae that provides protein, B vitamins and iron. It’s used as a natural energizer, digestive aid and detoxifier,” says Tara Milhern, a holistic health coach in New York City. She also likes it sprinkled on baked potatoes or vegetables as a finishing flavor. See Tinyurl.com/HealthyPopcornSeasoning. Without preservatives, homemade healthy condiments don’t last as long as commercial versions. McClees advises, “I store mine in a glass mason jar for one week in the fridge. I
choose a half-pint-size jar, since the less empty space there is at the top of the jar, the longer it keeps.” Judith Fertig writes cookbooks plus foodie fiction from Overland Park, KS (JudithFertig.com).
DIY Condiment Recipes sauce or sandwich spread,” says nutrition expert Dana Angelo White. “After tasting it, you’ll be putting it on everything.” Yields: about 2 cups
Plant-Based Ranch Dressing
“Ranch dressing can be dairy-free and made with tofu, making it plant-based and oil-free,” says Kim Campbell. Yields: about 2 cups 2 lb tofu, about 2 (14-oz) packages 1½ Tbsp fresh parsley, chopped ¾ cup onion, finely chopped 2 cloves garlic 3 Tbsp distilled white vinegar 2 Tbsp agave syrup 1 Tbsp lemon juice 1 tsp nutritional yeast 1 tsp dry mustard 1/2¼ tsp paprika 1/2 tsp celery seeds 1 Tbsp dried chives 1/4¾ cup filtered water Blend all ingredients in a food processor until smooth. Courtesy of Kim Campbell, from the T. Colin Campbell Center for Nutrition Studies at NutritionStudies.org
1 avocado, peeled and seeded Juice of 2 limes 2 cups fresh cilantro (leaves and stems) 1 jalapeno pepper 2 Tbsp white vinegar 1 Tbsp honey 1 tsp kosher salt 1/4 white onion 1 cup filtered water Combine ingredients in a blender and blend until smooth. Taste for seasoning and adjust as needed.
It takes about an hour to cook down, but homemade unsweetened pomegranate molasses is worth the time, advises Angela Cooks. Yields: 1 cup 32 oz unsweetened organic pomegranate juice Fill a saucepan with the juice and bring it to a low boil.
If mixture appears too thick, add a little more water. Courtesy of Registered Dietitian Dana Angelo White
Pomegranate Molasses
Reduce the heat so the liquid will stay at a low boil, and let the juice cook down to a scant cup of thick, syrupy liquid. This takes about an hour; note that it will thicken more once it is cooled. Once arriving at a desired thickness while cooking, let it cool completely. Transfer the pomegranate molasses to a glass jar to store in the refrigerator where it will keep well for a few months. Courtesy of Angela Cooks, who blogs at SeasonalAndSavory.com.
THE Green Sauce
“This sauce is a salad dressing, dipping natural awakenings
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healthy kids
Give a little love to a child, and you get a great deal back. ~John Ruskin
KID TALK How to Communicate with a Child by Amber Lanier Nagle
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udley Evenson didn’t set out to devise a strategy to foster constructive, nurturing communications between parents and their offspring. Yet as she and her husband, Dean, raised their three children decades ago, timeless guiding principles emerged. “We were like other parents— learning and growing along with our children,” says Evenson, a certified professional life coach, musician and co-founder of the instrumental re-
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cording label Soundings of the Planet (Soundings.com), in Bellingham, Washington. “Then, in the early 1980s, I met Joshua Halpern, who wanted to include our perspectives and techniques in his book, Children of the Dawn: Visions of the New Family.” So she shared her way of cultivating kind, caring and empathetic youngsters that has worked for two generations of her family: “Our role is not to impose our beliefs on children and grandchildren, but to guide and
help them develop their dreams, visions, paths and passions.” Other experts agree.
Stay Clear. Evenson contends that children are often
mirrors of the surrounding moods and attitudes, so our example is paramount. “Children absorb our feelings and emotions,” says Melanie Hogin, a social worker who counsels foster families in greater Nashville.“‘Transference’ is its textbook term. Stay calm and clear when you are around children, and keep the lines of communication open.”
Be Consistent. Evenson maintains, “Mom and Dad or
the primary parental figures should try to establish a unified, mutually supportive program.” “Consistency is one of the cornerstones of effective parenting,” says Dana Cooley-Keith, with 20 years of experience working with families in crisis in Northwest Georgia. “Even if it’s hard, it’s particularly important for divorced parents to be consistent and on the same page. Otherwise, it creates stress for the entire family, adding more confusion to a child’s life when the noncustodial parent allows something the custodial parent doesn’t.”
Be positive, honest, flexible, reasonable and understanding. “It is key to explain
things to children and to listen to them,” says Evenson’s daughter, Cristen Olsen, of Seattle, who raised her daughter using her family’s guiding principles, and now uses them as a nanny. “It helps them learn how to process situations and find their own resolutions to difficult problems.” Olsen says she becomes a mediator when the siblings she cares for don’t agree. “We solve the problem together by hearing all sides, talking through the issues and reaching for understanding. Many times, the kids come up with their own solutions.”
Provide meaningful boundaries and restrictions.
Kids typically push to find their limits. “Establish limits and boundaries when children are young,” says Cooley-Keith. “They will be more accepting of rules if you establish them earlier, rather than later. Most often, boundaries provide security for kids.”
Accept their point of view. Evenson always encour-
aged her children to voice their opinions. “This is a great point,” says Hogin. “For children to learn to have opinions and speak out, we must value what they say. We don’t have to agree with everything they say, but should listen and encourage them to find their voice and use their words.”
Trust children. “Believe in them,” affirms
Evenson. “Be on their side. Let them feel your support and love.”
Don’t nag. “We all want children to develop their own
sense of responsibility,” Olsen says. “I find making strong eye contact reinforces my words, so I don’t have to nag or repeat myself often.”
Be available, rather than putting kids on the spot in public. “If you correct or redirect a child in front of
others, they will probably be focused on being embarrassed and fail to understand the lesson or reasoning a parent is trying to project,” says Hogin. “Taking a step back and working out an issue one-on-one is usually more appropriate and effective.”
Maintain good habits. Evenson emphasizes the character
strength that comes from observing and practicing good habits and healthy lifestyles that avoids gossip and incorporates creative exploration of life. This includes “Doing everything in love,” she notes. Such all-encompassing love balances love for our own children with love for all children and respect for all life.
Be patient with yourself. “No one is perfect,” Evenson remarks. “Just do your best. Guide, console and discipline while keeping a sense of humor.” Connect with the freelance writer at AmberNagle.com.
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calendarofevents NOTE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email Calendar@SeattleAwakenings.com for guidelines and to submit entries. Alternatively, visit SeattleAwakenings.com to submit online.
THURSDAY, MAY 10 YMCA Walk & Hike – 9am.Sponsored by Stanwood YMCA. All walks and hikes are about 2-4 miles; some are flat and/or hilly and forested. All are welcome – you don’t need to be a Y member to participate. Meet at the Stanwood YMCA at 9 a.m. on walk/hike days. Free. 360-387-2062.
SATURDAY, MAY 12 Mother’s Day Saturday Sail – 10am-4pm. The Center For Wooden Boats at Cama Beach State Park provides free boat rides to everyone in honor of Mother’s Day. Get a free ride on a beautiful wooden sailboat. Free.1880 S West Camano Dr, Camano Island. 360-387-9361 or cama@cwb.org. Whiskey + Yoga at 3 Howls Distillery–11am-1pm. The morning begins with an hour long, all levels, Yoga practice. Following our practice, we will enjoy a tasting of 3 Howls awesome whiskey. Leave your worries at the door, get your body in motion, taste some of Seattle’s finest craft whiskey, and get to know your community. $20/yoga, $30/yoga and whiskey. Registration required. Cheers@justaddyogaevents.com.
The Upper Crust Catering Co., 8420 Greenwood Ave N, Seattle. 206-706-2635.
THURSDAY, MAY 17 Cloth Diaper 101–11:30am-12:30pm. Curious about cloth diapers? Come learn about this healthy and eco-friendly option. No rinsing, no pins, and safe for the environment. Free. Federal Way Jazzercise, 2016 S 320th St C, Federal Way. Registration required. 206-634-2229 or email us atinfo@babydiaperservice.net.
3 Petals Healing Night Out –6-7:30pm. Your personal journey will begin with self-discovery during a group crystal reading. You will personally learn the symbolism behind what crystals you attract and how to use them as energetic tools to your benefit. After the crystal reading, we will transition into animal card readings, done by our beloved Stacy and continue on with mini Mosaic making. There will also be time for one-on-one crystal questions from the group crystal reading. $30. Registration required, space is limited. 10124 Main St, Bothell. SelynBoutique.com or 425-417-8771.
SATURDAY, MAY 19
Vegetarian Dining Event – 7-8:30pm. Come join us at The Upper Crust in Seattle to enjoy a delicious, vegetarian, multi-course meal, hear an insightful speech by our president Amanda on a key vegetarian topic, enjoy live guitar music, and meet lots of interesting people. Registration Required. $12.95 + tax for members, $16.95 + tax for guests. Children 6-12 are half price, and children 5 and under are free.
The Husky Help & Hope Suicide Prevention & Awareness Annual Walk – 11am-1:30pm. A hopeful and inspiring event beginning with a short inspirational program that honors those we have lost, builds connection between our community, brings awareness to the issue of suicide, and will inspire each of us to play our role in saving lives. Proceeds from this event will support suicide prevention and mental health on campus. Free. University of
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TUESDAY, MAY 22 A Path More Wild- An Evening with Storyteller Jéhan Òsanyìn –6-7:30pm. Seward Park Audubon is excited to welcome Jéhan to the Royal Room to share selections from her autobiographical solo show Yankee Pickney, perform some of her poetic work, and deliver humorous anecdotes about her personal experiences touching the lives of young people, and introducing them to Wilderness spaces. Registration required, dinner reservations optional by emailing reservations@theroyalroomseattle. com. Seward Park Audubon Center, 5902 Lake Washington Blvd S, Seattle. SewardPark.Audubon.org.
SATURDAY, JUNE 2
FRIDAY, MAY 18
WEDNESDAY, MAY 16
J U N E
Washington, Sylvan Grove Theater and Columns, West Stevens Way NE., Seattle. https://tinyurl. com/2017H3Walk
Bastyr University Herb and Food Fair – 10am5pm. Festival brings thousands of visitors to the Kenmore campus for educational speakers and workshops, cooking demonstrations, tours of the medicinal garden, music and entertainment and plant sale. Free. Bastyr University, 14500 Juanita Dr NE., Kenmore. BastyrCenter.org.
SATURDAY, JUNE 23 Boeing Employee’s Parapsychology Club Consciousness Expo – 10am-4pm. Speakers, healers, vendors and hourly door prize drawings. Free. Kent Commons, 525 Fourth Avenue N., Kent. 253-6309975. BEPCweb.or/expo.
SATURDAY, JULY 28 NW SolarFest – 11am-5pm. Hourly workshops, KIDZone with mini solar car races, urban farm animals, make & take activities, trash fashion show, solar cooking demos, food, music and more. Free. Shoreline Community College, 16101 Greenwood Ave N, Shoreline. ShorelineSolar.org.
Coming Next Month
Livable Communities plus: Natural Beauty June articles include: A Good Life In The City • Mindful Running Wildlife Conservation • Pet-Friendly Establishments
To advertise or participate in our next issue, call 425-350-5448 SeattleAwakenings.com
ongoing WEDNESDAYS Drop in Meditation at East West Bookshop–7-9 pm. No experience needed. First 15 minutes guided meditation with proven techniques for expanded peace and joy, followed by silent meditation. Free. The session ends by sending light into the world. EastWestBookshop.com.
THURSDAYS Free Meditation Happy Hour – 3-4pm. Learn more about the Happiness Program and how Sudarshan Kriya can have a lasting impact in your life. During our Free Meditation Happy Hour we’ll explore the ancient science of the mind, learn powerful breathing-techniques that infuse the body with energy, and experience a deep, guided meditation. Free. BeHappyWA..org.
FRIDAYS Lift Your Spirits with Dena Marie – 8-9am. Discover fascinating people, inspiring activities and places that will lift one’s spirits in this radio show. Tune in to 1150 AM KKNW Alternative Talk Radio every Friday at 8am. 425-350-5448. Dena-Marie.com. Port Susan Farmer’s Market – 2-7pm. Fresh produce and artisan food products, handcrafted items, cooking demonstrations and much more. Free. On the corner of 88th St. NW and Florence Ave., Stanwood. 360-202-3932. PortSusan.org.
SATURDAYS Sew Up Seattle – 11am-1pm the fourth Saturday of the month. Bring your own project and sewing machine or create with our donated fabrics and machines. Men, women and children of all ages are welcome. Beginners too! Please use 8th Ave. doors. To help those with sensitivities, please come fragrance-free. Free. Sewing Room in Denny Park Lutheran Church, 766 John St.,Seattle. For more information: NWSewingEfforts.org.
SUNDAYS Hillman City Meditation at Kanjin Yoga Center – 4-5:30pm. Silent meditation 45 minutes followed by group discussion 45 minutes. Comfortable seating, calm setting, discussion topic changes weekly. $10/suggested donation. Kanjin Yoga, 5701 Rainier Ave S. Suite B, Seattle. KanjinYoga.com. Free Meditation Happy Hour – 6:30-7:30pm. Learn more about the Happiness Program and how Sudarshan Kriya can have a lasting impact in your life. During our Free Meditation Happy Hour we’ll explore the ancient science of the mind, learn powerful breathing-techniques that infuse the body with energy, and experience a deep, guided meditation. Free. Tiger Mountain Room, Meadow Creek Business Center, 22525 SE 64th Place, Issaquah. BeHappyWA..org.
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