grateful zenful livingoffers clinical hypnosis and regression therapy in her office at 208 spruce...

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November 2019 | Southern Idaho Edition | IdahoHealthyLiving.com | 208-907-5584

H E A L T H Y L I V I N G H E A L T H Y P L A N E T

CHASING ZZZZZs

How to Put Insomnia to Rest

GRATEFUL LIVING

The Path to a Better World

ZENFUL EATINGMindful Meals in Quiet Gratitude

2 Southern Idaho IdahoHealthyLiving.comNatural Awakenings Southern Idaho • 208-283-3577 • [email protected] • IdahoHealthyLiving.com

Tap into Your Inner WisdomResolve Emotional Issues

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A MOUNTAIN BED & BREAKFAST IN SUN VALLEYLet us take care of you. How about luxurious bedding and linens, private en-suite baths, combined with fresh Rocky Mountain air not to mention a fabulous breakfast?

THURSDAY, NOVEMBER 28Turkey Trot – 10am. 16th annual event. Nearly 600 folks are expected to enjoy trotting in downtown Hailey, along the Big Wood River and through the Wood River Land Trust’s beautiful Draper Wood River Preserve. $15/adult, $10/child (10 and under) and $40/family. Sturtevant’s, 1 Carbonate St, Hailey. 208-788-3484. Pre-register by 2pm 11/27 at HaileyIdaho.com.

FRIDAY, NOVEMBER 29Sun Valley Suns Hockey Season Begins

SATURDAY, DECEMBER 14Sun Valley Tree Lighting Ceremony – 5:30-8:30pm. Head out for this festive night in the valley and enjoy free cookies and hot cocoa, Santa, Sun Valley Carolers, live holiday music, ice carving demonstrations, free “Wrap-n-Run” gift wrapping at Signatures benefiting Girls on the Run Wood River Valley (1-6 pm) and no-host outdoor bar. Sun Valley Village, Sun Valley. 208-622-2135. [email protected]. SunValley.com.

SATURDAY, DECEMBER 21Winter Solstice Soiree – 3:30-8:30pm. Celebrate the winter solstice and our dark skies with telescopes provided. Free music, burritos/quesadillas, cookies/hot chocolate. Speakers, kids’ activities. Ketchum Town Square, 360 E Ave, Sun Valley. Info: Book SunValley.com/event/winter-solstice-soiree. Two Planetarium shows at City Hall (3:30 and 4:30). Limited planetarium seating; reservations required via Participate@KetchumIdaho or 208-727-5077.

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4 Southern Idaho IdahoHealthyLiving.com

The holidays are a great time for us to remember to be grateful. In this month’s issue, April Thompson brings joy to the season’s table with her take on “Zenful Eating: Mindful Meals in Quiet Gratitude.” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving! Meantime, Ronica O’Hara offers parental tips for instilling thankfulness—one of the most teachable, grow-able strengths—in our children. “Kids With Gratitude: Making Thankfulness Second Nature” is based on emerging research that shows gratitude to be one of the easiest, most effective ways to kick-start happiness and well-being—at any age. Also this month, our feature, “Chasing ZZZZZs: How to Put Insomnia to Rest,” examines the many contributors and adverse health effects of compromised sleep, along with natural pathways to a good night’s rest. One of those considerations—optimizing thyroid function—is covered in-depth in our Healing Ways article, “The Happy Thyroid: Seven Ways to Keep It Humming.”

With max Gratitude,

Simone Anewalt, Publisher

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Look on page 5 for our Natural Awakenings phone number and other contact info!

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holistic and natural care, and cutting-edge technology relative to these topics!

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Natural Awakenings magazine has a wealth of information about being

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14 CHASING ZZZZZs How to Put Insomnia to Rest

18 THE HAPPY THYROID Seven Ways to Keep It Humming

21 ENOUGH FOR ALL In Pursuit of Grateful Living

22 KIDS WITH GRATITUDE Making Thankfulness Second Nature

24 CLICK AND SWEAT Virtual Workouts Change the Game

28 ZENFUL EATING Mindful Meals in Quiet Gratitude

31 ANTIQUES RISING Discovering the Green in ‘Brown’ Furniture

32 URBAN CHICKENS Coming Home to Roost

14

28

21

DEPARTMENTS

7 news briefs 8 health briefs 10 global briefs 13 eco tip 18 healing ways 21 inspiration 22 healthy kids 24 fit body 28 conscious eating 31 green living 32 natural pet 34 calendar 37 resource guide

32

Contents8

7 November 2019

news briefs

Hypnosis and Healing in Sun Valley

Certified Hypnotherapist Susan Elliott Andrews offers clinical hypnosis and regression therapy in

her office at 208 Spruce Avenue, Suite 302, in Ketchum, with introductory consultations at no charge. Andrews uses a hypnotic, trance-like state, similar to that of meditation, to bypass the conscious mind and access the subconscious, where habits, patterns and be-haviors are rooted, and also where they can be effectively changed. Through clinical hypnosis, she can facilitate positive emotional, behavioral and physiological change with positive suggestions. Sometimes, however, behaviors are the result of past experience or trauma and require

resolution before positive change can be achieved. Through regression therapy, Andrews can facilitate transformation and resolution of the experience, ultimately freeing her client from the traumas of the past so that they are able to live fully in the present. In addition, Andrews is a certified Healing Touch practitioner. Her background in Healing Touch has allowed her to create a synergistic combination of energy work and hypnosis to facilitate healing for her clients that is in their highest good. “We have everything we need within to heal, and we have access to our own inner wisdom,” says Andrews. “Through hypnotherapy in a safe, nurturing space, I empower people to discover this.”

For more information, call 208-720-2529, email [email protected] or visit BloomHealingArts.net. See ad, page 2.

IMI Offers the Secret to Vitality at Any Age

The team at Integrative Medicine of Idaho (IMI) invites readers to have fun while sharpening

their vision, memory and mobility at their clinic, taking advantage of restorative IV, ozone sauna, red light therapy, detoxing foot baths and their special, non-invasive energy infusion. IMI offers state-of-the-art diagnostics and heal-ing modalities, including testosterone and estrogen pellet therapy to reset patients’ biological clocks. IMI founder Dr. Mary Migliori, M.D., explains, “There are so many ways to support our body’s repair and healing mechanisms, but optimal repair requires energy, raw materials and a detox system that works. Dr. Frank Shallenberger, author of Bursting with Energy, states, ‘The best way to treat an illness is not to get it.’ “The most common interference is thyroid, adrenal and sex hormone imbalance,” she continues, “and the good news is that simple blood, urine and saliva tests can reveal the excesses or deficiencies causing the symptoms, which can be corrected.” Migliori encourages readers to modify their environment and create new habits to nurture what she calls their “magnificent ability to heal,” stating that this is the key to well-being, and that prevention can be simple once we know what to do.

Location: 250 Bobwhite Ct., Ste. 110, Boise. For more information and to schedule an appointment, call 208-426-0052 or visit IMIdaho.net. See ad, page 11.

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Food allergy answers and alternatives to medications

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Susan Elliott Andrews


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Dance to Improve Quality of Life With DementiaOlder people with dementia, often viewed as being pas-sive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 partici-pants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive re-

sponses such as memory recalling, spon-taneous dancing and joking with each other were observed in every session,”

reports lead author Ting Choo.

health briefs

Take Hibiscus to Fight Breast Cancer

Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical

flower: New laboratory research from Canada’s University of Windsor found that a hibiscus

flower extract se-lectively kills off triple-negative

breast cancer cells. This is one of the

most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is par-ticularly effective when combined with chemo-therapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leu-kemia, gastric cancer and human squamous cell carcinoma.

Say No to the Third Cup of Joe to Avoid MigrainesCaffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that

rarely drank such beverages, even one or two servings increased

the odds of having a headache that day. A serving was de-

fined as eight ounces or

one cup of caffeinat-ed coffee, six ounces of tea, a

12-ounce can of soda

or a two-ounce can of an

energy drink.Eat Organic to Shed InsecticidesSwitching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decom-position in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select veg-etable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clo-thianidin pesticide levels by 83 percent; and chlorpyrifos

pesticide levels by 60 percent.

9 November 2019

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Help Avoid Skin Cancer With Vitamin AUsing the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxan-thin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.

Try Acupuncture for Pain-Free Sleep

Chronic pain, affecting 10 to 25 percent of adults, dis-turbs sleep for two-thirds of them, increasing the risk of depression and aggravat-ing pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acu-

puncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Pass Up Sugary Drinks for a Strong LiverSugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: non-alcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian research-ers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of develop-ing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.

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global briefs Species SetbackEPA Weakens Protective RegulationsThe U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected,

and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish

and Wildlife Service and National Oceanic and Atmospheric Administration consid-er whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections. It could make it more difficult to factor in the impact of climate change on species.

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Jaws of LifeCalifornia Bans Fur TrappingCalifornia has enacted a ban on fur trapping for animal pelts, making it the first state to outlaw a centuries-old livelihood that was intertwined with the rise of the Western frontier. The Wildlife Protection Act of 2019 prohibits commercial and recreational trapping on both public and private lands. Legislators are con-sidering proposals to ban the sale of all fur products, including fur coats, and to outlaw the use of animals in any circus in the state, with the exception of domesticated horses, dogs and cats.

Methane MattersFracking Linked to Global WarmingAs methane concentrations increase in the atmosphere, evidence points to shale oil and gas as the probable source, but the U.S. Environmental Protection Agency has taken steps to stop regulating it. New Cornell University research published in Biogeosciences, a journal of the European Geosciences Union, suggests that the methane released by high-volume hydraulic fracturing, or fracking, has different

characteristics than the methane from con-ventional natural gas

and other fossil fuels such as coal. About two-thirds of all new

gas production over the last decade has been shale gas produced in the U.S. and Canada, says the paper’s author, Robert Howarth, a professor of ecology and en-

vironmental biology: “If we can stop pouring methane into the atmosphere, it will dissipate. It goes away pretty quickly compared to carbon dioxide. It’s the low-hanging fruit to slow global warming.”

Golden RulesMoms Launch Eco-Friendly CertificationThe nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verifi-cation program for food, beverages and supplements that creates a simple, trustworthy re-source for con-sumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for compa-nies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

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Kool-KatsCandy Wrappers Reimagined as OrigamiMyriad companies are pledging to make their products and packaging more sustainable, including the mul-tinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese

messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper

remains in use longer rather than be disposed of immediately.

Healing HazardHealth Care Sector Impacts Climate

A new study by the international nonprofit Health Care Without Harm (HCWH), in collaboration with Arup, a British multina-tional profes-sional services firm, claims that

if the global health care sector were a country, it would be the fifth-largest greenhouse gas emitter on the planet. It provides, for the first time, an estimate of health care’s global cli-mate footprint. Josh Karliner, HCWH international director of program and strategy and report co-author, says, “The health sector needs to transition to clean, renewable energy and deploy other primary prevention strategies to achieve net zero green-house gas emissions by 2050.”

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Scientists recently discovered a way to kill viruses and bacteria.

Now thousands of people are using it to stop colds and flu.

Colds start when cold viruses get in your nose. Viruses multiply fast. If you don’t stop them early, they spread and cause misery.

In hundreds of studies, EPA and university researchers have confirmed that viruses and bacteria die almost instantly when touched by copper.

That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about microbes, but now we do.

Scientists say the high conductance of copper disrupts the electrical balance in a microbe cell and destroys the cell in seconds.

Tests by the EPA (Environmental Protection Agency) show germs die fast on copper. So some hospitals tried copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.

The strong scientific evidence gave inventor Doug Cornell an idea. When he felt a cold about to start he fashioned a smooth copper probe and rubbed it gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold never got going.” It worked again every

time. He hasn’t had a single cold for 7 years since.

He asked relatives and friends to try it. They said it worked for them, too, so he patented CopperZap™ and put it on

the market.Soon hundreds

of people had tried it and given feedback. Nearly 100% said the copper stops colds if used within 3 hours after the first sign. Even up to 2 days, if they

still get the cold it is milder than usual and they feel better.

Users wrote things like, “It stopped my cold right away,” and “Is it supposed to work that fast?”

“What a wonderful thing,” wrote Physician’s Assistant Julie. “No more colds for me!”

Pat McAllister, 70, received one for Christmas and called it “one of the best presents ever. This little jewel really works.”

Now thousands of users have simply stopped getting colds.

People often use CopperZap preventively. Frequent flier Karen Gauci used to get colds after crowded flights. Though skeptical, she tried it several times a day on travel days for 2 months. “Sixteen flights and not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people are sick around her she uses CopperZap morning and night. “It saved me last holidays,” she said. “The kids

had colds going round and round, but not me.”

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.”

Some users say copper stops nighttime stuffiness if used just before bed. One man said, “Best sleep I’ve had in years.”

Copper can also stop flu if used early and for several days. Lab technicians placed 25 million live flu viruses on a CopperZap. No viruses were found alive soon after.

Dr. Bill Keevil led one of the teams confirming the discovery. He placed millions of disease germs on copper. “They started to die literally as soon as they touched the surface,” he said.

People have even used copper on cold sores and say it can completely

prevent outbreaks. The handle is

curved and finely textured to improve contact. It kills germs picked up on fingers and hands to protect you and your family.

Copper even kills deadly germs that have become resistant

to antibiotics. If you are near sick people, a moment of handling it may keep serious infection away. It may even save a life.

The EPA says copper still works even when tarnished. It kills hundreds of different disease germs so it can prevent serious or even fatal illness.

CopperZap is made in America of pure copper. It has a 90-day full money back guarantee. It is $69.95.

Get $10 off each CopperZap with code NATA14.

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13 November 2019

global briefs

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Abandoned CropsEconomics Drive Farm Food LossesFarmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and con-sumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and govern-ment agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten.

Hot HabitsPhoenix Shifts to a Cooler Night Mode

Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastest-warming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shift-ing into the cooler hours. Neighborhoods are active

at dawn and dusk when residents hike, jog and paddle-board. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoe-nix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”

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Sustainable SkiingEco-Practices Grow on Winter Slopes

From mountain peaks to base lodges, many alpine ski resorts are working to reduce the environmental impact of their operations. Skiers will discover that sustainability is the watchword at a growing number of facilities, with a focus on reducing energy us-age and cutting back on waste. In Vermont, Killington

Resort uses four offsite solar farms, as well as the AllEarth Solar tracking system that rotates panels using GPS tech-nology to produce enough energy to run all the lifts for the resort and nearby Pico Mountain for the entire sea-son (Killington.com). To prepare for this winter, Bromley Mountain upgraded its snowmaking system with state-of-the-art, variable-frequency drive motors to conserve energy. Stratton Mountain Resort will now offer drinking straws by request only and feature a bamboo option; retail shops have switched to bags made of 100 percent re-cycled paper. Aspen Snowmass, in Colorado, has begun using a dirt-based pipe at its Buttermilk section to reduce snow-making, saving more than $15,000 in electricity and 4 mil-lion gallons of water each year. Winter Park has installed a small wind turbine at the top of Parsenn Bowl to power its lift shack there. Arapahoe Basin, Copper Mountain and Purgatory are among the many resorts in the state that offer carpooling incentives for skiers (ColoradoSki.com). After pledging in January to expand on energy- efficient operations, seven state ski trade associations—Ski Vermont, Colorado Ski Country USA, Ski Utah, Ski Califor-nia, Ski Areas of New York, Ski New Mexico and the Pacific Northwest Ski Areas Association—along with 70-plus other organizations and companies of the Outdoor Business Climate Partnership gathered on Capitol Hill in May to “advocate for immediate and bipartisan climate action, specifically, putting a price on carbon” (SnowSports.org). Families can forego the expenses, travel time and Earth impacts of alpine skiing by turning to the cross-country version. A few inches of snow and strapping on longer, thinner skis can transform a flat or gently hilly park, wooded trail or spacious backyard into a quiet, serene, eco-playground. “This low-impact exercise delivers amazing cardiovascular benefits, works all the major muscle groups, challenges your balance, keeps your joints healthy and is good for your mental health,” according to CrossCountrySkiColorado.com.

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Tossing and turning most of the night while obsessing about the need for sleep is a torture we all

go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 mil-lion adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compro-mised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immu-nity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with de-pression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and

changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled WebPsychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause re-mains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-cupations. Says Winnel, “Stress has become the norm, and most people don’t even real-ize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.

Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our abil-ity to sleep restfully or restoratively.”

Resetting Inherent RhythmsCircadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s help-ful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates diges-tion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, includ-

CHASING ZZZZZsHow to Put Insomnia to Restby Marlaina Donato

In reality, going to bed is the best me-time we can have.

~Cindy Davies

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ing traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 min-utes. “Most people don’t have the opportu-nity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every BrainSmartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—as-sociated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as op-tional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equal-ized functioning in the neurological structures that are unique to each hemi-sphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

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Sleep Tips For healthy circadian rhythm and melatonin cycles, try:4 Shutting off all screen devices, including the TV, two hours before going to bed4 Going to bed when you get that 9 p.m. slump and just taping a favorite show4 Walking barefoot and feeling the earth4 Spending quality time outside in sunlight, preferably in a natural setting4 Taking nourishing baths with natural soaps, lavender essential oil or herbs4 Designating certain time slots to not answer the phone or answer emails4 Exercising regularly and not within three hours of bedtime4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives

For emotional components of insomnia, try:4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day4 Reserving time with loved ones for in-person conversations and get-togethers4 Checking in with yourself and acknowledging all emotions and fears without judgment4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait4 Choosing not to compare your life with others

Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones

and can prevent the natural process of sleep from occurring.

~Elina Winnel


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Promising Plant Allies Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pour-ing a drink or two in the evening are habits that only exacer-bate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effec-tive pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydro-

cannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

Learning New TricksMany sleep-seeking people are reaping the benefits from cogni-tive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric condi-tions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

17 November 2019

Fatigue, gas, bloating, joint pain, brain fog and even cancer and more may be linked to animals we don’t want as

pets, yet may have been living with for years. Experts believe most of the popula-tion is infected with parasites in some manner, some with more severe infections than others. This problem is not limited to people that travel to foreign countries. According to gastroenterologist Robynne Chutkan, M.D., author of the bestselling book Gutbliss, millions of people suffer from parasites. Parasites can linger undetected in the intestinal tract for years. One study of people with chronic fa-tigue syndrome found that over 46 percent of them were infected with parasites. Becoming infected isn’t difficult. Many everyday experiences can bring us into contact with parasites: eating sushi or pork,

walking barefoot, playing with a pet, eating raw or unwashed food, having unprotected sex, drinking unfiltered water, kissing and even touching something that was previ-ously touched by an infected person. There are parasites we can see, like tapeworms, larvae, hookworms, rope worms and liver flukes that bury them-selves in the intestines and liver. There are also hundreds of other parasites we don’t see that live in our skin, blood and organs. Parasites are beings and as such cre-ate waste products and give off energy, an energy that may not be serving our higher purpose. One theory holds that the intense energy of the full moon affects parasites as much as it affects humans, compound-ing the problems seen by emergency room medics, police and firefighters as increas-ingly active parasites produce larger num-bers of eggs and increased waste products.

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Things we can do to help eliminate parasites:

n Deworm pets regularly.

n Regularly wash hands, clothes, bedding and fresh vegetables.

n Freeze meats, including fish.

n When drying hands in the bathroom, don’t use a previously used towel.

n Eat two cloves of garlic a day. It’s a natural antimicrobial, antifungal and anti-parasitic.

n Take an herbal formula with wormwood, cloves and black walnut green hull.

n Take a digestive enzyme to increase stomach acids.

n Eat a mixture of papaya seeds with honey. Pumpkin seeds are good too.

n Drink a tablespoon of bentonite clay twice per day.

n Use a wearable parasite zapper that emits a frequency that bugs don’t like.

n Use a pulse frequency machine, like the Ondamed, that has been programmed with hundreds of parasite-specific frequencies.

n Do several colonic sessions. The warm water will help evacuate unwanted pests.

David DeHaas is a colon hydrotherapist and naturopathic health coach at Living Waters Wellness Center, 855 S. Curtis Rd., Boise. For more information, visit LivingWaters Cleanse.com. See ad, page 33.

Parasites as the Root Cause of Symptoms

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healing ways

Much of our day-to-day well-being—how energetic we feel, how clear our thinking

is and how our body processes food—is governed by the activity of the butterfly-shaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroid-ism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroid-ism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the

The Happy ThyroidSeven Ways to Keep It Humming

by Ronica O’Hara

arteries and heart failure later in life, ac-cording to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:

1 Keep up mineral levels. The thyroid needs iodine to churn out hormones, and usually iodized salt

or sea salt with natural iodine can supply most of our daily needs of 150 micro-grams. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A four-ounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.

2 Eat fermented foods. About 20 percent of the conversion of inactive thyroid hormone (T4) into active

hormone (T3) takes place in our gut,

which makes “good” bacteria critically im-portant. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.

3 Filter drinking water. “Fluo-ride and chlorine are elements that can block the absorption of iodine

into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.

4 Detox cosmetics. Phthalates are endocrine-disrupting chemicals found in cosmetics, nail polish and

shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Work-ing Group Skin Deep Cosmetics Database. (ewg.org/skindeep).

5 Wake up easy. About 85 per-cent of thyroid diseases involve an underactive thyroid, says Beaman,

adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”

6 Talk it out. In Eastern philoso-phy, the thyroid in the throat is lo-cated at the fifth chakra, the energy

center of expression and communication,

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Help for a Troubled ThyroidTo verify a possible thyroid condition, consult a doctor,

endocrinologist, functional medicine doctor or naturo-pathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroid-releasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroid-ism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabo-lism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thy-roid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.


Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.

7 Do yoga asanas. “Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation

to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a regis-tered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at [email protected].

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Grateful living is the awareness that we stand on holy ground—always—in touch with mystery.

Jewish sages interpret the words of Genesis 3:5 in a way that is of great relevance to grateful living. “Take off your shoes; the ground on which you stand is holy ground.” The soles of your shoes are leather—dead animal skin. Take off the deadness of being-used-to-it and your live souls will feel that you are standing on holy ground, wherever you are. It is pretty evident that greed, oppres-sion and violence have led us to a point of self-destruction. Our survival depends on a radical change; if the gratitude movement grows strong and deep enough, it may bring about this necessary change. Grateful living brings in place of greed, sharing; in place of oppression, respect; and in place of violence, peace. Who does not long for a world of sharing, mutual respect and peace? Exploitation springs from greed and a sense of scarcity. Grateful living makes us aware that there is enough for all. Thus, it leads to a sense of sufficiency and a joy-ful willingness to share with others. Oppression is necessary if we want to exploit others. The more power you have, the more efficiently you can exploit those

inspiration

ENOUGH FOR ALLIn Pursuit of Grateful Living

by Brother David Steindl-Rast

below you and protect yourself against those above you. But grateful people live with a sense of sufficiency—they need not exploit others—thus, oppression is replaced by mutual support and by equal respect for all. Violence springs from the root of fear—fear that there may not be enough for all, fear of others as potential competi-tors, fear of foreigners and strangers. But the grateful person is fearless. Thereby, she cuts off the very root of violence. Out of a sense-of-enough, she is willing to share, and thereby tends to eliminate the unjust distribution of wealth that creates the cli-mate for violence. Fearlessly, she welcomes the new and strange, is enriched by differ-ences and celebrates variety. Grateful eyes look at whatever is as if they had never seen it before and caress it as if they would never see it again. This is a most realistic attitude, for every moment is indeed unique.

Adapted from an interview with Brother David Steindl-Rast that originally appeared in Greater Good, the online magazine of the Greater Good Science Center. For more information, visit Tinyurl.com/ABetterWorldThroughGratitude.

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healthy kids

This Thanksgiving, there’s some-thing to be especially thankful for—gratitude itself. Emerging

research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character. It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.” Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-min-ute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presenta-tion that were 80 percent longer than notes by kids that didn’t have the lessons.

To instill gratefulness in a child:

1 Be grateful and show it.“Kids are more likely to do something if they see adults around them doing

Kids With GratitudeMaking Thankfulness Second Nature

by Ronica O’Hara

it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.” Adds psychologist Mary Jo Podgur-ski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our grati-tude by making eye contact, with sincer-ity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

2 Enact a small daily ritual.“It’s also good for families to come up with gratitude rituals,” says Bono. “Ev-

eryday conversations about the good things and people we have or encounter in life, and being specific with words, helps young chil-dren understand the connection between kindness and feeling grateful better.” For writer Judy Gruen’s family in Los Angeles, this means a morning prayer:

The good news about gratitude is that it is one

of the more growable character strengths—and

it’s never too late.

~Giacomo Bono

The Bea Line

Our Vision: A community where individuals thrive

in safe, healthy relationships.

WCABoise.org

For people leaving an abusive relationship, safety is often the most important concern. Without a safe place to live, it is hard to get a good night’s sleep. Knowing that you can fall asleep without having to be afraid of what might happen to you while you do—is critical to our health.

Providing safe places for women to live has been at the core of the WCA’s mission since its founding in 1910, as a Boise Young Women’s Christian Association (YWCA). In the 1980’s, our mission began to evolve, focusing on the needs of the community and serving women, men and children healing from domestic abuse and sexual assault. However we have never lost sight of the importance of a safe place to lay your head at night.

For more than 30 years, the WCA has been at the forefront of providing services to those healing from domestic abuse and sexual assault.

Bea Black is the Executive Director of the Women’s and Children’s Alliance (WCA), a 501(c)3 nonprofit in Boise, Idaho, with a mission of safety, healing and freedom from domestic abuse and sexual assault.

If you or someone you know needs help, please call the WCA’s 24-Hour Domestic Violence Hotline at

208-343-7025.

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23 November 2019

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“When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportu-nity for a new day.” At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

3 Make gratitude fun.By getting creative, we can make kids’ expressions of grati-tude even more enjoyable. Business coach Kristi Andrus,

in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.” Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more cre-ative with their responses.” “A rampage of appreciation” is what Jeannette Paxia, a moti-vational speaker and children’s book author in Modesto, Califor-nia, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!” In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do some-thing together, like grab ice cream or something fun—remember-ing of course to say thank you,” she says.

Ronica A. O’Hara is a Denver-based natural-health writer. Connect at [email protected].

Gratitude-Building Resources

Gratefulness.org: Essays, practices and resources for grateful living.

Making Grateful Kids: Advice from leading researchers at Psychology Today: Tinyurl.com/MakingGratefulKids.

How to Teach Gratitude to Tweens and Teens: Tinyurl.com/TeachingGratitudeToTeens.

TED talks playlist: Videos that inspire gratitude: Ted.com/ playlists/206/give_thanks.

Research on gratitude in children: Tinyurl.com/ YouthGratitudeProject.


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Welcome to the digital age, where budding gym rats, former couch potatoes and

schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences.

Click and SweatVirtual Workouts

Change the Gameby Julie Peterson

Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally.

fit body Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone. Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of us-ers, it may be a barrier to others,” she says.

Accessible, Flexible and AffordableThe convenience and affordability of vir-tual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an op-portunity to learn the basics and begin the process of toning up at home before ventur-ing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.

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“One of the most frequent reasons people cite for not main-taining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

The Real DealBut some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s pos-sible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. In-person instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exer-cises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.” She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.” Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual ConnectionLogging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience.

Julie Peterson writes from rural Wisconsin. Contact her at [email protected].

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conscious eating

ZENFUL EATINGMindful Meals in Quiet Gratitude

by April Thompson

In Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold;

Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiri-tual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and gen-erosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying

attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most mon-asteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compas-sion towards animals, as well as the Earth. Climate change caused by meat consump-tion causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—strik-ing the balance between indulgence and deprivation—the “just enough” in Green-wood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-

ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says. Mind Over Mouth Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clats-kanie, Oregon. “This country is in an epi-demic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restric-tions, but rather about curiosity and in-vestigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the super-market when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”

Cooking is an act of love and generosity, so cooking should be done

with care—taking the time to consider the ingredients

and overall flavors of the meal, storing the vegetables

properly, paying attention while you chop.

~Gesshin Claire Greenwood

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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Buddha BowlCookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.

Yields one bowl

1 sweet potato, peeled and diced2 dried figs, sliced2 Tbsp olive oil Salt, to taste1½ cups cooked quinoa¼ cup frozen shelled edamame, cooked

For the dressing:

1 (¾-inch) piece fresh ginger, minced1 clove garlic, minced Pinch of sea salt2 Tbsp tahini1 Tbsp soy sauce1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil

Garnish:

Pumpkin seeds Microgreens

Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.

Drizzle with oil, then season with salt and bake for 30 minutes.

Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together.

Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine.

Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edama-me. Drizzle with the dressing and garnish. Serve immediately.

Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.

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says Bays, adding that research shows cer-emonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your aware-ness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of ap-preciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

Connect with Washington, D.C. freelance writer April Thompson at AprilWrites.com.

The Zen of FoodHere are a few simple tips from Bud-

dhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversa-tion with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Hav-ing all of these flavors represented makes a meal feel balanced and satisfying.”


Hearty Moroccan Soup “This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!”

Yields 8 to 10 servings

3 Tbsp olive oil1 onion, diced1 tsp mustard seeds 1 tsp celery seeds1 tsp ground cumin1 tsp ground coriander 1 tsp dried oregano½ tsp turmeric 1 clove garlic, minced8 cups vegetable broth1 (28 oz) can diced tomatoes1 (19 oz) can green lentils, rinsed and drained2 yellow-fleshed potatoes, peeled and diced2 carrots, diced1 Tbsp harissa paste 3 bay leavesSalt and black pepper, to taste

In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes.

Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes.

Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot.

Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.

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ANTIQUES RISINGDiscovering the Green in ‘Brown’ Furniture

by Yvette C. Hammett

green living upcycled, repurposed furnishings, some-thing the millennials have taken to. The kids will continue to come around, he says. “If you go around Brooklyn, people are reusing and recycling antique furniture. With the antique market hit-ting bottom, it is hard to ignore it. As it bottoms out, kids are going to come back to these things.” There can be a cool factor in reusing something that is old, unique and odd, he added. “Oddity and ugliness is kind of in fashion right now.” Alex Geriner, of Doorman Designs, in New Orleans, began upcycling out of necessity. He had little money to furnish his 19th-century apartment. His need quickly became a business when the furnishings he created out of old wood pieces began flying out the door. “I think for millennials—I am a millennial—they want something with a story tied to it, some sort of bigger meaning. My genera-tion is all about experiences. If they can say, ‘I found this in a dumpster’ or ‘in a roadside flea market,’ any story is an investment for millennials.” Terry Gorsuch, whose side business in Dolores, Colorado, Rustique ReIn-vintage, involves salvaging old theater chairs, church pews and other novel items, upcycling them and selling them for a tidy profit, says, “There is nothing special about a coffee table from IKEA. All our pieces have a story. They’re from a 1936 theater or an 1895 Grange Hall where farmers and ranchers met.” Gorsuch says he already has some “hipster” millennials buying items like old lockers or other odd pieces that they mix and match. “When you take something and put it back to use, you get a feeling of satisfaction,” he says. “The informality of today allows for the mix-and-match thing,” Merrill says. “Take an old door and repurpose it … Put it up in your house or upcycle it into a table. “What we are missing in our homes is character,” he says. “Repurposing is a very good thing to do.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at [email protected].

Fast food and fast fashion are com-mon in this amped-up world. There’s also fast furniture—the kind that

often comes in a box, assembly required. It’s made of particle board held together by toxic chemicals; it is often flimsy and it’s consuming forests at an alarming rate. But millennials love it. That’s why they’re sometimes called the IKEA generation. “Your grandmother’s big sideboard and armoire are hard to sell,” says Todd Merrill, owner of the Todd Merrill Studio, a furniture and design gallery in New York City. “We have changed the way we live. Our houses are laid out differently—no more formal dining rooms. I think people are less inventive about how to repurpose, reuse and restore.” Grandma’s treasures, once passed down for generations, are largely passé. The new word for antiques is “brown furni-ture”; prices have plummeted 60 to 80 per-cent in two decades, say industry experts. The youngsters want no part of them, even though they are hand crafted out of solid wood extracted from old-growth forests that took centuries to mature. Large retail chains cater to strong consumer demand for disposable furniture, and it is driving a great deal of deforesta-

tion, according to the Alliance of Leading Environmental Researchers & Thinkers (ALERT). IKEA’s own figures show that it uses 1 percent of the world’s commercial wood supply a year to manufacture these throwaway pieces. The U.S. Environmental Protection Agency reports that 9,690 tons of furniture—both fast and slow—ended up in the nation’s landfills in 2015, the latest year for which statistics have been published. The trend is at odds with millennials’ notable environmental sensibilities—and they do put a premium on authentic, handmade items and companies with social impact—so experts say the tide may be turning. Like the growing Slow Food movement, “slow” furniture enjoys a sense of character and provenance that doesn’t come in a box. When Merrill opened his furniture studio in 2000, it consisted of half pristine antiques and half mid-century modern furniture. He quickly saw a trend of people snapping up the mid-century and leaving the handcrafted antiques behind. “I pulled things out of trash heaps in the Upper East Side. People came in and started snatching up all the vintage modern.” Merrill’s vintage offerings now focus on mid-century modern and


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Locavores with a hankering for fresh, organic eggs produced close to

home have sparked a resurgence in backyard chicken keeping; even peo-ple that don’t like omelets are getting in on the trend. It turns out that the little descendants of dinosaurs make fascinating, low-maintenance pets. “You can’t watch a chicken running across the yard and not have your mood lifted,” says Shana Cobin, who has owned chickens for four years. A veterinary staff member, she takes in rescues on her small farm in Foster, Rhode Island. Her current flock of eight chickens has room to forage with a turkey, some goats and sheep. At night, her birds sleep in a predator-proof chicken coop. As a vegan, Cobin gifts the eggs to others. “It’s gratifying to give eggs to friends and family who might otherwise buy eggs from factory farms,” says Cobin. “It’s as if I’m helping those hens, too.” Those country chickens could be city chickens—if the municipality allows. An increasing number do, with a few rules.

Roosters aren’t usu-ally allowed (think crowing at 4 a.m.);

the number of hens is limited; and they can’t roam

the neigh-borhood. Local ordinanc-es vary

widely and

change frequently, so be sure to get the facts for each area. Bird BenefitsChickens are relatively simple and inexpen-sive to maintain. They come in a variety of sizes and colors, are easy to bond with and their entertainment value can’t be under-rated. “You will enjoy watching them for hours,” says Andy G. Schneider, of Georgia, the national spokesperson for the Avian Health Program run by the Animal Plant Health and Inspection Service of the U.S. Department of Agriculture who has au-thored three books on chickens. He says that keeping chickens is also a good way for children to learn respon-sibility and where their food comes from. He says, “They are living animals that depend on their owners and can live for 10 years or longer.” Backyard flocks readily compost food waste and hunt insects to eat. Their nitrogen-rich droppings and old bedding from the coop can fertilize gardens, or the chickens can be let loose in garden areas to fertilize and weed at the same time. However, they will eat desirable plants,

URBAN CHICKENSComing Home to Roostby Julie Peterson

natural pet

H E A L T H Y L I V I N G H E A L T H Y P L A N E T

2020 EDITORIAL CALENDAR

HEALTH BRIEFS | GLOBAL BRIEFS ECO TIP | GREEN LIVING

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Inspired Lifestyle Travel Plus: Brain Health

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Stress Management Plus: Joint Health

Creating Community & Connection Plus: Spending Locally

JAN

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PLANT-BASED NUTRITION ISSUE

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THE DIABETES CHALLENGE ISSUE

33 November 2019

so consider fencing off a fallow section of garden where they can prepare the ground for the next crop. Composting, fertilizing, weeding and pest control are benefits that even matronly hens that have slowed egg production still provide. The miracle of producing an egg is a journey of its own. Rarely does a child—or grownup—squeal with as much glee as when the pet hen lays her first egg. Add the excitement of double-yolkers and tiny, yolkless “fairy eggs”, and collecting the hens’ bounty is a daily adventure.

DrawbacksLike all pets, chickens need regular mainte-nance. They can get parasites such as mites or worms, or become sick. But the hardest thing about maintaining chickens is keep-ing them safe, according to Lisa Steele, a ru-ral Maine farmer and author of 101 Chicken Keeping Hacks From Fresh Eggs Daily: Tips, Tricks, and Ideas for You and Your Hens. “No matter where you live, there is something that wants to kill or eat your chickens. A secure coop and run or pen are important,” Steele says. The family dog, fox, coyotes, raccoons, owls and hawks are just some of the many potential predators.

Chicken Factsn Newly hatched chickens are “chicks”. The young males are cockerels, the young females are pullets. After one year, they are roosters and hens. n Chickens see in color and can see UV rays, according to FreshEggsDaily.com. They have one eye sighted in for distance and one for close-up vision so that they can look for seeds and bugs on the ground while simultaneously searching the sky for aerial predators. n The life expectancy of a hen varies from three to 12 years, depending on size, breed and safety from predators. n Roosters instinctively protect hens from predators or any perceived danger (includ-ing people) by sounding an alarm, and then facing the danger as hens run and hide. n Roosters have been known to ward off predators or die trying. n A rooster is not needed for hens to lay eggs. n Hens begin laying eggs as early as 16 to 20 weeks and have variable production, de-pending on breed and amount of daylight. Egg production can continue through life, but slows after about 3 years old (Tinyurl.com/ChickensStopLaying).n Egg shell color can be white, pink, blue, green, brown or speckled, but it’s determined by genetics and will remain basically the same throughout a hen’s life (Tinyurl.com/ EggShellColorDetermination).n Fresh eggs have a coating that prevents bacteria from entering the pores of the shell. If eggs are washed, they must be refrigerated (Tinyurl.com/WashedOrUnwashedEggs).

If a rooster is in the flock, he instinc-tively protects hens from perceived dan-ger—great for predators, but not necessar-ily a desirable pet. They crow louder, earlier and more often than most would expect. Unless eggs to hatch are wanted, no rooster is needed.

Starting a FlockAfter selecting breeds, a new flock can be started with adult hens or chicks from a hatchery or breeder. Steele points out that it’s important to get chicks from a reputable breeder and start them off with good-quality feed, room to exercise, fresh air and clean water. Coops can be built from plans or purchased. There is a trendy industry for palatial coops replete with window boxes, but the necessities include enough space for each chicken, roosting bars to sleep on, nesting boxes to lay eggs, good ventila-tion and predator-proofing. “The curtains, wallpaper and twinkle lights are fun, but not necessary,” says Steele.

Julie Peterson lives in rural Wisconsin with her husband, dogs and chickens. Contact her at [email protected].

COLONICSWANT TO GET RID OF PAIN

OR BEING TIRED?Your body naturally eliminates 4 ways: through the bowels, urination, sweating through the skin and breathing.Your body heals from the inside out, and from the bottom up.Eliminating toxins and foods is a good start, but this alone will not cleanse the body. Imagine for a mo-ment that you want to clean your house. If you were to simply stop bringing in more dirt and things, would this cleanse what is already there? No, you need to cleanse first by elimination.COLON HYDROTHERAPY IMPROVES DETOXUnderstanding the 4 Natural Laws of healing the cells, you must first cleanse the colon, then the small in-testine, then the blood & lymphatic system. Once the intestinal tract has been cleansed, you can now expect any superfoods you eat to nourish & replenish the cells, thereby giving the body the essential nutrients to heal.Doing a juice diet is great, but the diet is enhanced significantly when you prepare the body by cleansing it first. Colon hydrotherapy is the most effective method to cleanse the intestinal tract.

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NOTE: All calendar events must be submitted on our website by the 5th of the month. Email [email protected] for more information.

FRIDAY, NOVEMBER 1November Fun Runs – For all fun runs, visit RunningInTheUSA.com/race/list/id/upcoming.

Diá De Muertos – 11/1-11/2. 5-9pm. An explosion of color and life-affirming joy, where revelers are invited to don makeup, enjoy live performances and film, participate in a processional parade and view offerings to lost loved ones. Free. JUMP, 1000 W Myrtle St, Boise. 208-639-6610. JumpBoise.org.

SATURDAY, NOVEMBER 2Flow & Glow Yoga Event – 2:30-4pm. A relax-ing yoga class, using Beautycounter products (Lotus Glow Cleansing Balm, #1 Brightening Oil), finishing with a self-foot massage using Body Butter in Citrus Mimosa. Enter a Beautycounter product giveaway just by attending the class. $5. Shine Yoga Collective, 123 Broadway Ave, Boise. BeStillYoga.net.

MONDAY, NOVEMBER 410-Day Cleanse & Wellness Retreat – 11/4-11/13. 9am-5pm. See website for details. Living Waters Wellness Center, 855 S Curtis, Boise. David DeHaas, 208-378-9911. Support@LivingWaters Cleanse.com. LivingWatersCleanse.com.

Idaho Massage Therapists & Bodyworkers Meeting – 6-8pm. IMT&B monthly meeting. This group is about supporting each other in creating, developing and enhancing our practices as well as our profession. Meaningful roundtable discussion and guest speakers. Boise Public Library, 715 S Capitol Blvd, Boise. Sara Church-Cowart, 208-720-1249. BodyTherapies.org.

TUESDAY, NOVEMBER 5Baking with Almond Flour – Noon-1pm. Almond flour is a high-protein, low-carb flour alternative with a smooth, buttery flavor that’s perfect for your gluten-free and grain-free baking. Baking demon-stration, with an accompanying antioxidant-rich tea, the drink of longevity. Natural Grocers, 1195 N Milwaukee St, Boise. NaturalGrocers.com.

THURSDAY, NOVEMBER 7Yogafort Local Love Celebration – 6pm. Yoga class with Jesse Jarvis, followed by info about our studio ambassador program and our intentions for Yogafort 2020. 24-hour Yogafort pass sale: $60 ($10 savings). Free. Jack’s Urban Meeting Place Move Studio, 1000 W Myrtle St, Boise. 208-639-6610. [email protected]. JumpBoise.org.

calendar of events

Heart Health for the Holidays – 6:30-8pm. Stress. White Flour. Sugar. All of these deplete vital nu-trients your heart needs. Find out how the Heart Sound Recorder can measure your heart’s stress and how you can reverse it. Free. The Karlfeldt Center, 2921 S Meridian Rd, Meridian. Rachel Freeman, 208-338-8902. [email protected]. TheKarlfeldtCenter.com.

FRIDAY, NOVEMBER 8Dentistry From the Heart – 11am-5pm. As par-ticipants in this national event, Dr Rigby of Ustick Dental and his team of dentists, sponsors and vol-unteers will provide free extractions and cleanings to people in need of dental work on a first-come, first-served basis. Ustick Dental Office, 9733 W Ustick Rd, Boise. 208-375-8720. UstickDental.com. DentistryFromTheHeart.org.

10th Annual Vineyard Boise Christmas Market – 11/8-11/9. Noon-5pm. More than 60 vendors. Enjoy local craftsmanship, delicious food trucks and fun for the whole family with horse-drawn carriage rides (12-4pm daily, $3 per ride), balloons and face painting. Vineyard Boise, 4950 N Bradley St, Garden City. 208-377-1477. VineyardBoise.org.

SATURDAY, NOVEMBER 9Cookin’ with Kids: Allergen-Free Thanksgiv-ing Favorites – 10:30-11:45am. We’ll showcase fresh, seasonal whole foods with a fun Layered Sweet Potato Gratin (free of dairy, grain, and egg) and Cranberry Orange sauce – one classic (low sugar) and one raw. Each child: $17/co-owner; $20/non-owner. Adults are free with paid child. Boise Co-op at The Village, 2350 N Eagle Rd, Meridian. EventBrite.com.

Farm-to-Fork Dinner – 7-10pm. Also 12/21. This is a five-course meal with wine from Snake River Winery and Cider from Stack Rock Cidery. Enjoy fresh, local food cooked with amazing brilliance in a picturesque farm setting with an amazing view. Vegetarian option available. $125. Vine and Branch Ranch, 20023 Hoskins Rd, Caldwell. VineAnd BranchRanch.com.

TUESDAY, NOVEMBER 12Root Causes & Solutions to Be Free of Trauma – 7-8:30pm. In this workshop you will learn hidden underlying issues that lead to trauma staying stuck, tools for release with ancestral clearing and acupres-sure, as well as nutrition to feel better now. $25. New Moon Healing Center, 1617 W Jefferson St, Boise. Tanya Kutterer, 208-371-4410. TanyaBHHH@ gmail.com. BlueHeronHolisticHealth.com.

WEDNESDAY, NOVEMBER 13Boise Natural Health Clinic: Monthly Open House – 5:30-6:30pm. Meet our naturopathic physicians and practitioners. Come with your health-related questions and learn more about our natural health care services. 20% off coupon for new patients who attend. Free. Boise Natural Health Clinic, 4219 W Emerald St, Boise. 208-338-0405. [email protected]. BoiseNatural Health.com.

Primitive Reflexes – 6:30-8pm. Toe walkers, messy eaters, chronic anxiety, attention problems, poor posture and many more things can be caused by retained primitive reflexes. Find out what these are and how to overcome them. Free. The Karlfeldt Center, 2921 S Meridian Rd, Meridian. Rachel Freeman, 208-338-8902. [email protected]. TheKarlfeldtCenter.com.

Thyroid/Autoimmune Disorders: Toxic Causes/Modern Solutions – 7-8:30pm. Adult class on toxic causes of chronic inflammation leading to thyroid/autoimmune disease, and their reversal with Dr Phillip Redd, DO. Free admission. Candlewood Suites, 1855 S Silverstone Way, Meridian. 208-884-7564. DrPhillipRedd.info. Facebook.com/DrPhillipRedd.org.

THURSDAY, NOVEMBER 14The Cure for Migraines – 6-7pm. Migraines should be a thing of your past. Join Dr Collin Struble, DC, CME, for a presentation on how his unique technique can provide real relief for your migraines. Free. The Wellness Center of Boise, 1675 N Maple Grove Rd, Boise. 208-376-4940. RSVP. [email protected]. YourBoise Chiropractor.com.

FRIDAY, NOVEMBER 15National America Recycles Day – Register an event, organize an event, find an event near you, find a recycling center near you and take the recycle pledge, all at AmericaRecyclesDay.org.

Concert for Cause Featuring X Ambassadors – 7:30pm. A portion of the proceeds benefit the Women’s and Children’s Alliance. Each pair of tick-ets comes with one physical CD of X Ambassador’s forthcoming new album, “Orion”. Knitting Factory, 416 S 9th St, Boise. Search “X Ambassadors” at TicketWeb.com.

SATURDAY, NOVEMBER 16Sunset at the Zoo Adult Night – 4-6pm. Experi-ence the zoo after hours, and learn about the daily rhythm of animals and how we accommodate them. You’ll experience an evening of fun activities, experiments and up-close animal encounters. Ages 18 and up. $16/$12 (Friends of Zoo Boise). Zoo Boise, 355 Julia Davis Dr, Boise. CityOfBoise.org.

SUNDAY, NOVEMBER 17Boost the Immune System – 3-5pm. Are you ready to keep away colds for you and your family? Learn how to use aromatherapy for prevention, the four things to heal to boost immunity and self-care practices. $35. Dancing Dragons Studio, 800 N 25th St, Boise. Tanya Kutterer, 208-371-4410. Tanya [email protected]. BlueHeronHolisticHealth.com.

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35 November 2019

WEDNESDAY, NOVEMBER 20The Art of Detoxing and Cleansing the Body – 6-7pm. In this presentation we will show how the body’s detox mechanisms work and how to use key tools and techniques to cleanse the body. Free. Living Waters Wellness Center, 855 S Curtis, Boise. David DeHaas, 208-378-9911. Support@Living WatersCleanse.com. LivingWatersCleanse.com.

Health and Wellness Community Collaboration – 6-7:30pm. An evening of learning and network-ing. Empower each other, gather ideas, collaborate. Practitioners only. Free. Natural Grocers, 1195 N Milwaukee St, Boise. Jennyfer Berg, 208-378-7323. [email protected]. NaturalGrocers.com.

FRIDAY, NOVEMBER 22Winter Wonderland Festival – 5pm. Every year, the City of Caldwell Street Department decorates Indian Creek in downtown Caldwell with nearly a million lights. Free. Indian Creek Plaza, 120 S Kimball Ave, Caldwell. IndianCreekPlaza.com.

SATURDAY, NOVEMBER 23Boise Holiday Parade – 10am-noon. A Boise tradi-tion for 71 years. Bring the family to celebrate “The Most Wonderful Time of the Year” with Grand Mar-shal Dr Bob Kustra, former president of BSU. Parade starts at 10th and Jefferson going down to 4th and returning on Bannock to 12th. DowntownBoise.org.

TUESDAY, NOVEMBER 26Festival of Trees – 11/26-12/2. Share in the magic as the Boise Centre becomes home to a wonderland of holiday splendor, featuring hundreds of lavishly decorated Christmas trees, wreaths and inspirational decor. See website for schedule. Adults $8, military $5, ages 3-12 $5, seniors (62+) $5, ages 2 and under free. Boise Centre, 850 W Front St, Boise. SaintAlphonsus.org.

THURSDAY, NOVEMBER 28Laps Before Naps – Nampa Recreation Center – 5am-noon. Get your laps in before your after-turkey naps. Bring four items of canned or non-perishable food for the Idaho Food Bank and receive free entry to the Nampa Rec Center for laps in the pool or laps around the track. Nampa Recreation Center, 131 Constitution Wy, Nampa. 208-468-5858. Nampa ParksAndRecreation.org.

Turkey Trot – 10am. 16th annual event. Nearly 600 folks are expected to enjoy trotting in downtown Hailey, along the Big Wood River and through the Wood River Land Trust’s beautiful Draper Wood River Preserve. $15/adult, $10/child (10 and under) and $40/family. Sturtevant’s, 1 Carbonate St, Hailey. 208-788-3484. Pre-register by 2pm 11/27 at HaileyIdaho.com.

FRIDAY, NOVEMBER 29Downtown Boise Holiday Tree Lighting – 7am. Bring your family to the event that lights up down-town and welcomes the holiday season to Boise. The event includes the lighting of the community holiday tree, live music, caroling, candle lighting, with food and beverages. The Grove Plaza, 827 W Main St, Boise. DowntownBoise.org.

Sun Valley Suns Hockey Game – 7pm. Also 11/30. Vs Bozeman. Ticket prices are $10 adults, $5 for children, or free for kids 10-and-under when ac-companied by a paying adult. Sun Valley Ice Arena, Sun Valley. 208-720-5076.

plan aheadSUNDAY, DECEMBER 1December Fun Runs – For all fun runs, visit RunningInTheUSA.com/race/list/id/upcoming.

WEDNESDAY, DECEMBER 4Thyroid/Autoimmune Disorders: Toxic Causes/Modern Solutions – 7-8:30pm. Adult class on toxic causes of chronic inflammation leading to thyroid/autoimmune disease, and their reversal with Dr Phillip Redd, DO. Free admission. Candlewood Suites, 1855 S Silverstone Way, Meridian. 208-884-7564. DrPhillipRedd.info. Facebook.com/DrPhillipRedd.org.

FRIDAY, DECEMBER 6Sun Valley Suns Hockey Game – 7pm. Also 12/7. Vs Texas Titans. Ticket prices are $10 adults, $5 for children, or free for kids 10-and-under when accompanied by a paying adult. Sun Valley Ice Arena, Sun Valley. 208-720-5076.

SATURDAY, DECEMBER 14Gluten-Free Holiday Tasting Expo & Health Fair – 1-7pm. Gluten-Free Store Tour at noon, followed by a Tasting Fair of gluten-free products. Will close the day with a Nutrition Seminar and Cooking Dem-onstration “Gluten Free for the Holidays.” Natural Grocers, 1195 N Milwaukee St, Boise. Jennyfer Berg, 208-378-7323. NaturalGrocers.com.

Sun Valley Tree Lighting Ceremony – 5:30-8:30pm. Head out for this festive night in the valley and enjoy free cookies and hot cocoa, Santa, Sun Valley Carolers, live holiday music, ice carving demonstrations, free “Wrap-n-Run” gift wrapping at Signatures benefiting Girls on the Run Wood River Valley (1-6 pm) and no-host outdoor bar. Sun Valley Village, Sun Valley. 208-622-2135. [email protected]. SunValley.com.

SATURDAY, DECEMBER 21Winter Solstice Soiree – 3:30-8:30pm. Celebrate the winter solstice and our dark skies with telescopes provided. Free music, burritos/quesadillas, cookies/hot chocolate. Speakers, kids’ activities. Ketchum Town Square, 360 E Ave, Sun Valley. Info: Book SunValley.com/event/winter-solstice-soiree. Two Planetarium shows at City Hall (3:30 and 4:30). Limited planetarium seating; reservations required via Participate@KetchumIdaho or 208-727-5077.

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208-274-3355

WE BUY HOUSES

CALL 208-274

-3355


sundayHealthMade Radio – 5-6pm. Dr. Karlfeldt inter-views world leaders in natural health. Tune in to 580 KIDO or 107.5 FM. Health is what you make it. The Karlfeldt Center, 2921 S Meridian Rd, Merid-ian. 208-338-8902. [email protected]. TheKarlfeldtCenter.com.

mondayMusic & Movement – 10-10:30am. Parents and children ages 2-6 participate together to learn rhythm, coordination and other skills while moving to mu-sic. Victory Branch Library, 10664 W Victory Rd, Boise. 208-362-0181. [email protected]. AdaLib.org.

tuesdayLittle Scholars – 10-11:30am. This drop-in coop-erative play-and-learn program prepares children ages 5 and under for kindergarten by helping develop foundations for pre-literacy and math skills while building confidence and independence. Victory Branch Library, 10664 W Victory Rd, Boise. 208-362-0181. [email protected]. AdaLib.org.

Circle of Support (COS) Group – 5:30-6:30pm. A weekly support group for women survivors of sexual assault. First-time participants must attend Sexual Assault Orientation (5-5:30pm) before attending COS. This group is offered free and is supported by grants. Childcare is available by calling 208-343-3688, x 217, by Monday 10am prior to group. Questions: 208-343-3688, x 232. Women’s and Children’s Alliance, 720 W Washington St, Boise.WCABoise.org.

Essential Oils Classes – 7-8pm. 1st Tues. Come join us and learn about uses and benefits of essential oils. Over 25 years of experience using and teach-ing about essential oils. $5. Sea Scape Salt Room, 2577 S Five Mile Rd, Boise. Karen Thompson, 208-895-4022. [email protected]. SeaScapeSaltRoom.com.

wednesdayToddler Story Time – 10:30-11am. Toddler story time for ages 2-3. Big books, flannel stories, songs, ABCs and counting for toddlers. Library at Hillcrest, 5246 W Overland Rd, Boise. 208-972-8340. Boise PublicLibrary.org.

NOTE: All calendar events must be submitted on our website by the 5th of the month. Email [email protected] for more information.

ongoing events

RAP Group – 6-7pm. A weekly support group for women survivors of domestic abuse. First-time participants must attend Domestic Abuse Orienta-tion (4:45-5:50pm) before attending RAP. This group is offered free and is supported by grants. Childcare is available by calling 208-343-3688, ext 217, by Tuesday 10am prior to group. Women’s and Children’s Alliance, 720 W Washington St, Boise. WCABoise.org.

thursdayStory Time in the Salt Room – 10-10:45am. 1st Thurs. Come join us in the salt room for children’s story time. $5 for adults and children; parent must accompany their child. Please RSVP. Sea Scape Salt Room, 2577 S Five Mile Rd, Boise. Karen Thompson, 208-895-4022. [email protected]. SeaScapeSaltRoom.com.

First Thursday in Downtown Boise – 5-9pm. 1st Thur. Experience art, shopping, dining and enter-tainment in a special and unique way you’ll only find Downtown. Local merchants plan exciting, en-gaging in-store events including food and beverage

tastings, local art exhibits and trunk shows. Down-town Boise. 208-385-7300. DowntownBoise.org.

Yoga in the Salt Room – 7-8pm. 2nd & 4th Thurs. Come join us in the salt room for yoga instruction and a dry salt therapy session. RSVP a must. $35. Sea Scape Salt Room, 2577 S Five Mile Rd, Boise. Karen Thompson, 208-895-4022. SeaScapeSalt [email protected]. SeaScapeSaltRoom.com.

fridayTai Chi – 11am-noon. Come learn this gentle martial art from a trained instructor. Adults. Victory Branch Library, 10664 W Victory Rd, Boise. 208-362-0181. [email protected]. AdaLib.org.

Crystal Bowl Sound Immersion in the Salt Room – 7-8pm. 4th Fri. Experience the sound vibration of crystal singing bowls during a salt session. Drift deep into a relaxed meditative state, reducing stress and tension. RSVP required. $35. Sea Scape Salt Room, 2577 S Five Mile Rd, Meridian. Karen Thompson, 208-895-4022. [email protected]. SeaScapeSaltRoom.com.

saturdayCreators Meetup - Saturday Coffee Jam – 9:30-11am. Come join us in the Make Studio for a weekly Creators Meetup. Have a cup of coffee on us and meet other creative creators in the Treasure Valley as we talk shop, share techniques and help grow the community. Free. Jack’s Urban Meeting Place, 1000 W Myrtle St, Boise. 208-639-6610. [email protected]. JumpBoise.org.

Saturday Morning Fun – 10:30-11:15am. Saturday Morning Fun will include drop-in activities for the entire family to enjoy such as arts and crafts, science experiments, robot explorations, engineering and building challenges, and so much more. Main Li-brary, Hayes Auditorium, 715 S. Capitol Blvd. Boise. Trisha Mick, 208-972-8201. BoisePublicLibrary.org.

Sample Saturdays – 1-3pm. The best food day of the week. Sample Natural Grocers brand products. Natural Grocers, 1195 N Milwaukee St, Boise. 208-378-7323. NaturalGrocers.com.

PLANSCHANGE

Call Ahead

37 November 2019

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Directory, email [email protected] to request our media kit.

community resource directory

ACUPRESSURE

BLUE HERON HOLISTIC HEALTHTanya Kutterer 6315 W Russett St, Boise 208-371-4410 • BlueHeronHolisticHealth.com

A gut health specialist, Tanya helps clients with emotional imbalances, autoimmune conditions and chronic pain through conscious ea t ing and t ransformat ion coaching, Chinese Medicine, acupressure and bodywork. She is

passionate about food as medicine, assisting to make lasting changes, getting away from high-stress lives and getting to the root cause. See ad, page 7.

ALLERGIES

BOISE NATURAL HEALTH CLINICEmily Yuen, ABT Dipl. NCCAOM 4219 W Emerald St, Boise 208-338-0405 • BoiseNaturalHealth.com

Emily Yuen, certified NAET allergy desensitization practitioner, offers 16 years of experience in Chinese medicine. She has been successful with allergies, asthma, autism, ADHD, eczema, hives, digestive issues, heartburn, food allergies

and intolerance, medication reactions, chemical sensitivities, insomnia, mood disorders, chronic sinusitis, weakened immune systems and autoimmune disorders. See ad, page 25.

BODY DETOXIFICATION

TOTAL BODY WELLNESS CLINIC26 S Baltic Ave, Ste 100, Meridian 208-884-7564 • TotalBodyWellnessClinic.com

Boise area’s most intensive and successful, full-body True Cellular Detoxification clinic. Dr. Phillip Redd offers free informational seminars addressing thyroid, gut health and many other issues, as well as free phone consultations to see if

you’re a good fit for his True Cellular Detoxification protocols. See ad, page 27.

BODYWORK

CERTIFIED ADVANCED ROLFERJeffrey DeGeorgio Boise • Rolf.org 208-918-0637 • DeGeorgioBodyWorks.com

Dr. Ida Rolf created Rolfing over 50 years ago. Rolfing shifts fascia, posture and gravity for lasting change. Wholistic approach transforms your body, getting you functioning in a way that maintains health, balance, strength and ease.

First session half-price. Discounted packages available for 10-series, Adv post 10-series, and infants/children.

HEALTHY STEPSJack W Weaver, DC 4477 Emerald St, #A200, Boise 503-201-1757 • DrJackWeaver.com

With over 30 years experience in the fields of chiropractic, massage, Theta Healing, Matrix Energetics, Alphabiotics, applied kinesiology, reflexology, reiki and craniosacral, sacro-occipital and trigger point therapies, we have the tools to create a treatment program to meet your

needs. Both office and in-home care available.

INNER BALANCE CRANIOSACRAL THERAPYKim Moffet BS, CST 2419 W State St, Ste 5, Boise InnerBalanceCst.com • 208-820-4894

Think about it: Without your central nervous system, nothing else in your body would work. Those daily stressors? They add up, and tense tissues can affect your brain, spinal cord and every other system in your body. CST

releases tensions deep within the body to relieve pain and restrictions and improve function. See ad, page 25.

SARA CHURCH-COWART, LMTTransforming Body Therapies 4477 Emerald St, Ste A200, Boise 208-720-1249 • BodyTherapies.org

Sara specializes in helping her clients with pain relief. With 12+ years of hands-on experience, she provides her clients advanced deep tissue and fascia release t e c h n i q u e s , a n d R o s s i t e r stretching. This is ideal for those

that want to relieve pain, improve mobility, increase vitality and enhance athletic performance. “Align yourself with health.”

To advertise or participate in our next issue, call

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We have tripled our business since appearing

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Pain Care Clinic of Idaho

DEPRESSION THERAPY

NUME TMS CLINICSDavid Kent, MD 2375 S Cobalt Point Way, Ste 102, Meridian 208-954-5591 • NuMeTms.com

Deep TMS is a noninvasive therapy that gently stimulates the brain in order to reduce symptoms of depression. It is highly effective, with many patients seeing significant reduction of symptoms or total remission, even if previous

drug treatments were unsuccessful. See ad, page 3.

FOOT ZONING

HEALING THE SOLELaura Rader 5213 W Franklin Rd, Boise 208-267-1229 • HealingTheSole.com

Relax, restore, rejuvenate; enjoy a whole-body healing experience thru the signal system in your feet. Balance and remove blockages from your body’s energy system to maximize your health. See ad, page 30.

HALOTHERAPY

SEA SCAPE SALT ROOM2577 S Five Mile Rd, Boise 208-895-4022 SeaScapeSaltRoom.com

Salt Therapy is a 100% safe, natural, non-invasive, drug-free t r e a t m e n t f o r a n y o n e experiencing respiratory issues, low energy, skin issues or mental/emotional stress. Halotherapy

also improves the aging process, strengthens the immune system, improves sports performance and increases overall wellness. See ad, page 15.

LIVING GREEN

ZEROREZ CARPET CLEANING ZEROREZ BOISE2807 S Cole Rd Boise • 208-383-1000 ZerorezBoise.com • [email protected]

Idaho’s only beyond green carpet, rug, upholstery and tile cleaner. Using Powered Water to clean and sanitize, your home or office is left fresh and clean without the use of any toxic, harsh chemical residues. Call today and mention

promo code “natural” for 10% off any service. See ad, page 23.

MEDICAL

INTEGRATIVE MEDICINE OF IDAHOMary Migliori, MD 250 Bobwhite Ct, Ste 110, Boise 208-426-0052 • IMIdaho.net

Integrative Medicine of Idaho is here to identify and address the root causes of your symptoms. We offer advanced bio-identical hormone replacement therapy, nutritional IV, ozone, prolozone, PEMF and UBI

therapies for healthy prevention as well as the correction of toxic burden, autoimmune, infectious and other chronic illness. See ad, page 11.

NATUROPATHIC

BOISE NATURAL HEALTH CLINICEmily Dickerson, ND Joan Haynes, ND Ashlee Hull, ND Nicole Maxwell, ND 4219 W Emerald St, Boise 208-338-0405 • BoiseNaturalHealth.com

As specialists in natural medicine, we provide health care for the whole family—treating recent illnesses and ongoing chronic problems.

We use a variety of testing methods and natural treatment modalities. Our naturopathic physicians hold active licenses in nearby states while Idaho works toward regulation of NDs. Meet the doctors at our monthly open house. See ad, page 25.

THE HEALING HUT600 E State St, Eagle 208-939-6748 HealingHutClinic.com

A one-stop shop for holistic primary care, offering holistic primary care, acupuncture, IV

nutritional therapy, food intolerance/allergy testing, nutritional counseling, rapid transformational therapy, massage, Rolfing, hydrotherapy and extensive detoxification program. Specializing in chronic illness, Lyme disease, chronic fatigue syndrome and chronic Epstein Barr infection.

THE KARLFELDT CENTERMichael Karlfeldt, ND, PhD 2921 S Meridian Rd, Meridian 208-338-8902 • TheKarlfeldtCenter.com

We are a comprehensive health treatment center, providing proven natural solutions for all conditions. Dedicated to helping people find effective, less invasive ways to address health conditions with the whole individual in mind. From general improvements in

nutrition to comprehensive long-term approaches to serious, systemic health challenges, we can help. See ad, page 21.

CHIROPRACTIC

THE WELLNESS CENTER OF BOISECollin Struble, DC, CME 1675 N Maple Grove Rd, Boise 208-376-4940 • YourBoiseChiropractor.com

Dr. Collin Struble, DC, CME, gets to the root of migraines, neck and back pain, short leg syndrome, by identifying the exact vertebrae that are causing the problem. Specializing in the light-force, very precise Blair Upper Cervical

Technique and extremity adjustments. A unique whole-body approach to wellness.

COLON HYDROTHERAPY

LIVING WATERS WELLNESS CENTER Chandra Leightfuss 855 S Curtis, Boise 208-378-9911 • LivingWatersCleanse.com

Colon hydrotherapist, massage therapist, deep tissue detox, colonics, far-infrared sauna, lymph detox, far-infrared Biomat, reiki. We have the only 35-step, integrative, deep-tissue cleanse and detox program in the U.S. Our

onsite program covers 35 steps to healing covering physical, mental, emotional and spiritual cleansing. See the webinar at bit.ly/healthyselfnaturally. See ad, page 33.

DENTAL

WEST VALLEY NATURAL DENTISTRY Rich Davis, DDS 9502 W Fairview Ave, Boise 208-377-2223 • aWinningSmile.net

“Natural” dentistry uses a more bio-logically centered perspective. We

work to provide you with a healthy mouth while keeping in mind that the materials we use may affect other areas of your body. We use no metals in permanent restorations, and utilize ozone, lasers and other biologically friendly materials and methods. See ad, page 40.

39 November 2019

PREVENTIVE MEDICINE

PREVENTIVE HEALTH MEDICAL INSTITUTERalph M Sutherlin, DO, MPH 2200 E Warm Springs Ave, #102, Boise 208-813-9292 • PMHIdaho.com

Combining traditional medicine + alternative medicine + top research for your personalized medical care. Harvard-trained, board-certified physician, and the only elite member of the BaleDoneen Preventive Cardiology Method in

Idaho. Regenerative medicine expert utilizing state-of-the-art stem cell and PRP treatments. Chelation – mineral supplementation and detoxification with IV and oral therapy. See ad, page 24.

SALON - ORGANIC

SACRED MARIPOSA, LLC Nicolle Foster 4948 W Kootenai St, #103F, Boise 208-703-0821 • SacredMariposa.com

Holistic Women’s Care: organic, all-natural salon/spa/energy healing services in private, serene space—not a salon atmosphere. Offering hairapy, all-organic and natural hair color and products, reiki, facials, pedicures, crystal

braids, soul coaching, transformational healing, weddings and ceremonies.

SKIN CARE

SKINSENSEFredde Howarth, Esthetician 208-940-2784 Skinsense.SkinCareTherapy.net

Naturopathic skin care focuses on skin health with the belief that healthy skin is beautiful skin. The client’s diet, lifestyle, home care program, medications, and sensitivities are considered. Treatments are tailored for each

client. Only organic, chemical-free products are used and sold. Relaxing body treatments focus on detox, exfoliation, hydration and rejuvenation.

THERMOGRAPHY

THERMOGRAPHY OF IDAHODebbie Cleaver 2484 N Stokesberry Pl, Ste 150, Meridian 208-608-8440 • ThermographyOfIdaho.com

Thermography is a completely non - invas ive c l i n i ca l imaging procedure for detecting and monitoring a number of diseases and

physical injuries by showing thermal abnormalities present in the body. It is the only method available for “visualizing” your pain. Offering breast and full-body thermography. By appt only. See ad, page 5.

NEUROFEEDBACK

KATIE PACKWOOD, NTP208-713-1064 NeurofeedbackBoise.com

Katie Packwood helps clients who want a non-pharmaceutical method for addressing chronic physical, emotional and mental heal th problems. She uses functional nutritional counsel-ing and computer-based brain

wave training (neurofeedback) to help her clients find balance within their brain and body. See ad, page 7.

PAIN CARE

PAIN CARE CLINIC OF IDAHOEdmund C Boese, MD Board Certified Anesthesiologist 742 E State St, Ste 150, Eagle 208-939-3750 • PainCareClinicOfIdaho.com

Long-lasting pain relief integrating Medical Acupuncture, Scrambler Therapy, new non-invasive medical technologies for chronic, neuropathic and cancer pain. No surgery, no narcotics. Patient’s wellness comes first. We offer a

free Scrambler Therapy diagnostic screen with first patient visit to determine if you are a candidate. See ad, page 17.

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