natural awakenings central ohio - march 2016 issue

Taste the Rainbow

Deep-Hued Veggies Offer Robust Nutrients

Farm-to-Table Living

Takes RootAgrihoods Grow Healthful

Food and Community

Color Me Calm

Grownups De-Stress With Adult Coloring

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March 2016 | Central Ohio Edition | NACentralOhio.com

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letterfrompublisherWelcome to the March “Food Matters/Eye Health” issue of Natural Awakenings Central Ohio.

We are heavily reliant on the perceptions from our ocular sense to verify and validate the world around us. While there is certainly a cornuco-

pia of riches to be had from items passing over the palate, a smattering of mellifluous auditory information entering the ears, and a buffet of olfactory overload pummeling the nose, the eyes, too, ingest a veritable feast over the course of each day.

“Seeing is believing,” is how the old axiom goes. For me, the “believing” part of the equation was linked to a belief in me and my own abilities. I had to wear glasses from a very early age, around second grade, and when my sight became restricted, so too did my confidence. After being struck with what seemed at the time to be the equivalent of shunning, it took me many years to regain my place in the adolescent pecking order and begin to again feel like a “normal” child. By the time junior high rolled around, my parents graciously invested in some contact lenses to help alleviate the stigma and the freedom was readily perceptible. I could play sports, swim, and wear sunglasses unencumbered and without fear of reprisal. This newly regained purpose proved to be relatively short lived, however. In college, I spent too many nights sleeping with my contacts still in, and over time my eyes became less able to tolerate anything overlaid without producing a small degree of irritation to outright rejection. Eventually, I had to revert back to the death sentence that was spectacles. Several years into my adult life and career, I began to explore the dicey proposition of laser vision correction surgery. What once seemed to carry an enormous risk and cost was suddenly accessible and instantly attractive. I began to narrow down doctors and started to save up the requisite funds. The proce-dure itself was intense, albeit brief, as I had been warned it would be. When it was completed, however, I distinctly recall that I would have happily traded those awkward ten minutes decades ago for the sweet relief that was freedom from optical assistance. It felt like I got my life back, along with no small mea-sure of confidence. Now, eight years later, I infrequently experience a phenomenon called “corneal erosion.” The thin film over the surface of the eye does not always fully knit, or sometimes even form at all, and I have to take care not to dry or irritate the eye enough to have it unbind completely. While this does not impact my confidence, it does serve as an ever-present reminder of the fragility of our senses, and the luxury they provide with a steady stream of sensory data to more fully experience our surroundings. As a parent, I find myself perpetually reminding my sons how grateful they need to be for the ability to walk, hear, feel, taste, speak and see the world around them. Like the chorus from the Joni Mitchell song “Big Yellow Taxi”: “Don’t it always seem to go, that you don’t know what you’ve got ‘til it’s gone?”

4 Central Ohio NACentralOhio.com

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14 WHERE'S THE SUSTAINABLE BEEF? Conscious Practices Make it Safer for Us and the Planet by Melinda Hemmelgarn

20 EYES ARE WINDOWS REVEALING WHOLE- BODY HEALTH Holistic Doctors Can Detect Underlying Disease by Linda Sechrist

22 TASTE THE RAINBOW Deep-Hued Veggies Offer Robust Nutrients by Judith Fertig

25 LAND MANAGER ALLAN SAVORY ON HOLISTIC PASTURING How Cows Can Help Reverse Climate Change by Linda Sechrist

26 FARM-TO-TABLE LIVING TAKES ROOT Agrihoods Grow Healthful Food and Community by April Thompson

32 NIGHTTIME PARENTING Fostering Healthful Sleep by Stephanie Dodd

34 ROLLING FOR FITNESS DIY Rollers Ease Pain and Aid Flexibility by Randy Kambic

36 THE WELL-MANNERED CAT Simple Ways to Get Kitty to Behave by Sandra Murphy

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newsbriefsYoga and Wellness Facility Opens in Grove City

A 2,000-square-foot yoga studio, Burn Within

Yoga, is now open in Grove City. Classes include vin-yasa, beginner and restor-ative yoga, as well as Urban

Zen, yoga sculpt and private yoga sessions. Owner Teresa Zanardelli notes, “We’re focused on providing resources and support for yogis of all fitness levels to pursue their passions in a collaborative and supportive environment.” The locally-owned business also offers Reiki sessions and regularly holds workshops for adults and children. “We love becoming part of the Grove City community,” says Zanardelli. The studio opened last November and is situated in the Park Square shopping center.

Location: 2126 Stringtown Rd., Grove City. For more infor-mation, call 614-423-6865, email [email protected], or visit BurnWithin.com.

Columbus Yoga Studio Explores Diversity of Meditation Techniques

Yoga-Well-Being (YWB) now offers a series of monthly medita-

tion workshops. Meditation is proven to reduce stress, sharpen focus, improve mood and create an overall sense of well-being. For these rea-sons, cultures around the world have developed a wide variety of medita-tion techniques.

In the YWB workshops, founder Sipra Pimputkar will guide students in exploring practices from a number of dif-ferent traditions, from mantra recitation to Buddhist loving-kindness meditation, as well as the Christian tradition of labyrinth walking. “Our high tech world is daily making us spread wider beyond ourselves to find that elusive paradise, but we need to work in the opposite direction. We seek to nar-row down, away from this noisy external world, to find the silence within,” says Pimputkar. “Meditation, no matter the method, is all about reaching that still point.” Each session is self-contained. By studying different methods, however, students can gain deeper insight and discover what works best for their personal practice. The two-hour workshops occur the second Sunday of each month at 4pm. The initial workshop, on March 13, will cover Chakra Meditation.

Location: 1890 Northwest Blvd., Ste. 340, Columbus. For more information, visit YWBYoga.com/meditation.

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Columbus Restaurant Sources Locally, Gives Back Regularly

Double Com-fort, a Short

North contemporary Southern fare eatery famous for its fried chicken, po’ boys and farm salads, pro-vides financial support to local food pantries. By partnering with a different pantry every six months, Double Comfort donates its profits so pantries can continue to provide nourishment to those in need. Their motto behind this ini-tiative is “Double the Comfort at Double Comfort.” “Double Comfort believes great ingredients make a great meal, so our dishes are made from scratch using whole, and many local, ingredients whenever possible,” says owner Mary Lyski. “Our Cheesy Grits are made with organic Stutzman Farms grits, we serve only cage-free Gerber Amish Chicken, and Beehler Farm’s nitrate-free ham is featured with Holistic Acre eggs during our weekend brunch.” “We are pleased to announce our partnerships this year with the St. John’s Food Pantry at Holy Rosary on South Ohio, and the Clintonville Resource Center’s food pantry (CRC),” says Lyski. “CRC provides a multitude of resources including their Choice Food pantry, family coun-seling and health services to help people get back on their feet. Double Comfort is proud to support these pantries, and in the last 18 months we have donated money for over 60,000 meals.” Food pantries interested in applying for a grant may obtain an application under the “Mission” tab on the res-taurant’s website.

Location: 505 N. High St., Columbus. For more information, call 614-915-5945 or visit DoubleComfortRestaurant.com.

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Plant-Based Diet Advocate Co-Hosts Monthly Sessions With Health Coaching Organization

Portia Yiamouyiannis, owner and founder of both Portia’s

Café and Clintonville Natural Foods, has teamed up with well-ness consultant Noelle Snyder Bartholdi of YOGO LiveWell to present wellness “ReTreats” on the first weekend of each month,

beginning March 6 with “ReNEW LIVE”. The events are held at both of Yiamouyiannis’ busi-nesses and are geared toward a full mind/body rejuvena-tion involving health education and plant-based foods. An onsite physician will be present to answer any medical questions. The program is a 30-day weight-loss regimen, complete with recipes, meal ideas, guidelines and peer support from a personal coach and nutritional consultant. “This is an opportunity for the public to experience the five-star ReTreats (ReBoot, ReNew, ReNourish) that were previously only offered at The Athletic Club of Columbus and The New Albany Country Club,” says Bartholdi. “Each participant will be invited back to a follow-up party at the end of their month-long journey to share their experiences, learn from others, ask questions and celebrate successes.”

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healthbriefs

Magnolia Bark Knocks Out Head and Neck Cancer CellsHead and neck cancers include cancers

of the mouth, throat (pharynx and lar-ynx), sinuses and salivary glands. Accord- ing to the American Academy of Otolaryngology, more than 55,000 Americans are diagnosed with head and neck cancer, and almost 13,000 die from these diseases annually. A study from the University of Alabama and the Birmingham Veterans Af-fairs Medical Center found that a magnolia herb extract called honokiol may treat these cancers. It tested human cancer cell lines in the laboratory from dif-ferent parts of the body, including the mouth, larynx, tongue and pharynx. The researchers found that the honokiol extract halted the growth of each of these cancer cells and induced cell death. Lead researcher Dr. Santosh K. Katiyar and his colleagues wrote, “Conclu-sively, honokiol appears to be an attractive, bioactive, small-molecule phyto-chemical for the management of head and neck cancer, which can be used either alone or in combination with other available therapeutic drugs.”

Probiotics Reduce Aggressively Negative Thoughts

Recent research from the Netherlands’ Leiden Insti-tute for Brain and Cognition has discovered that

negative and aggressive thinking can be changed by supplementing with probiotic bacteria. The triple-blind study followed and tested 40 healthy people over a period of four weeks that were split into two groups; one was given a daily probiotic supplement containing seven species of probiotics and the other, a placebo. The subjects filled out a questionnaire that mea-sured cognitive reactivity and depressed moods using the Leiden Index of Depression Sensitivity, which measures negative and depressed thinking. After four

weeks, the probiotic group showed significantly lower scores in aggression, control issues, hopelessness, risk aversion and rumination, compared to the placebo group. “The study demonstrated for the first time that a four-week, multispecies, probiotic intervention has a positive effect on cognitive reactivity to naturally occurring changes in sad mood in healthy individuals not currently diagnosed with a depressive disorder,” the researchers concluded.

It is health that is real wealth, and not pieces of gold and silver.

~Mahatma Gandhi

Channel-Surfing Couch Potatoes May Lose Cognitive Skills Researchers

from the University of California at San Francisco, working with the Veterans Affairs Medical Center and other research agencies, have found that watching television may affect cognition, specifically as it relates to ex-ecutive function and processing speeds. The study followed 3,247 people over a 25-year period, beginning in their early adult years. Those that frequently watched television during their early adult years had a 64 percent higher in-cidence of poor cognitive performance compared to less frequent television watchers. This was after adjusting results for the effects of many other known lifestyle factors that affect cognition such as smoking, alcohol use and body mass index. The effects of television watch-ing worsened when combined with reduced physical activity during young adult years. Those with low physical activity and a high frequency of watching television were twice as likely to have poor cognition com-pared to those that had low television viewing combined with high physical activity during that period.

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Apple Munching Makes for Healthier Shopping

Eating an apple before buying groceries may help consumers make healthier shopping decisions. This

was the finding of three studies on healthy food purchas-ing conducted by Aner Tal, Ph.D., and Brian Wansink, Ph.D. In the research, published in the scientific journal Psychology and Marketing, 120 shoppers were given an apple sample, a cookie sample or nothing before they began shopping. The researchers found those that ate the apple purchased 28 percent more fruits and vegetables than those given the cookie, and 25 percent more fruits and vegetables than those given nothing.

A related study by Tal and Wansink investigated virtual shopping decisions. After being given a cookie or an apple, 56 subjects were asked to imagine they were grocery shopping. They were shown 20 pairs of products—one healthy and the other unhealthy—and asked to select the one they would buy. Consis-tent with the results of the first study, those that ate the apple most often chose the healthy option.

Metal and Mineral Imbalances May Produce Migraines

Research from Turkey’s Yüzüncü Yil University has concluded that migraines may be linked with high-

er levels of heavy metals in the blood and deficiencies in important minerals. The research tested 50 people, including 25 diagnosed with migraines and 25 healthy control subjects. None of those tested were taking supplements, smoked, abused alcohol or drugs or had liver or kidney disease or cardiovascular conditions. Blood tests of both groups found that those with frequent migraines had four times the cadmium,

more than twice of both the iron and the lead and nearly three times the levels of manganese in their bloodstreams compared to the healthy subjects. In addi-tion, the migraine group had about a third of the magnesium, about 20 times less zinc and almost half the copper levels compared to the healthy group. “In light of our results, it can be said that trace element level disturbances might predispose people to migraine attacks,” the researchers stated.

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Losing Pancreatic Fat Reverses Diabetes

A study from Newcastle

University, in England, has found that los-ing fat content in the pancreas can alleviate Type 2 diabetes. The

researchers tested 18 obese people be-tween the ages of 25 and 65 that were diagnosed with diabetes alongside a control group that were not. Subjects received gastric band surgery before eating an appropriately healthful diet for eight weeks. During this time, subjects in both groups lost an average of nearly 13 percent of their body weight and around 1.2 percent of their body fat. More importantly, the diabetes group lost about 6.6 percent of triglyceride pancreatic fat, or about 0.6 grams. The weight loss and loss of triglyc-eride fat from the pancreas allowed the patients to produce normal amounts of insulin. Professor Roy Taylor, the head researcher of the study, says, “For people with Type 2 diabetes, losing weight al-lows them to lose excess triglyceride fat out of the pancreas and allows function to return to normal.”


globalbriefsNews and resources to inspire concerned citizens to work togeth-er in building a healthier, stronger society that benefits all.

Food FightCollege Cafeterias Lead the Way in Sustainable EatingColleges and universities are changing how they pur-chase and prepare food in their dining halls to provide students healthy, sustainable meal options, with many of them working to source food locally. American University, in Washington, D.C., pur-chases more than a third of the food served in its cafe-terias within 250 miles of its campus. McGill University, in Montreal, spends 47 percent of its food budget on produce from its own campus farm and growers within 300 miles. Middlebury College, in Vermont, partners with seasonal local vendors, including those operating its own organic farm. Taking it a step further, Boston University cafeterias serve meal options that include organic, fair trade, free-range, vegetarian-fed, hormone- and antibiotic-free, sustainably harvested food items to students. Cornell Univer-sity composts about 850 tons of food waste from its dining halls each year. At Duke University, surplus food is donated to food banks, and both pre- and post-consumer scraps are composted. Other steps include the University of California, Berkeley’s new Global Food Initiative to address food security in a way that’s both nutritious and sustainable, and efforts at the University of Illinois to recycle cooking oil for biodiesel production.

Source: EcoWatch.com

Nixing MonsantoGuatemala Just Says NoThe government of Guatemala has repealed legisla-tion dubbed the “Monsanto law”, which was ap-proved last year to grant the biotech giant special expansion rights into ecologically sensitive territory, after widespread public protest. The demonstrations included groups of indigenous Mayan people, joined by social movements, trade unions and farmers’ and women’s organizations. Following political party battles, the Guatemalan Congress decided not to just review the legislation, but instead cancel it outright. The Monsanto law would have given exclusivity on patented seeds to a handful of transnational companies. Mayan people and social organizations claim that the new law would have violated their constitution and the Mayan people’s right to traditional cultivation of the land in their ancestral territories. Lolita Chávez, of the Mayan People’s Council, states, “Corn taught us Ma-yan people about community life and its diversity, because when one cultivates corn, one realizes that a variety of crops such as herbs and medicinal plants depend on the corn plant, as well.”

Source: UpsideDownWorld.org

Critter CuisineEdible Insects Can Help Feed the PlanetInsect expert and bug farmer Sarah Beynon, Ph.D., a research associate for England’s University of Oxford, reports, “Two billion people eat insects every day, and not just in the West. In fact, insects are extremely good for you and eating them is good for the planet, too.” Western governments are enthusiastic about the potential of entomophagy—the human practice of eating insects—for feeding growing numbers of people sustainably. By 2050, humans will require 70 percent more food, 120 percent more water and 42 percent more crop-land. Meat production is predicted to double, and conventional production consumes extraordinary volumes of land and water resources. A recent British Food and Agriculture Organ-isation report suggests that there are more than 1,000 known species of edible insects. Insects are extremely nutritious, containing lots of calcium, zinc and omega-3 fatty acids, and are low in cholesterol. They’re also packed with protein; by weight, crickets can contain more protein than beef.

Source: TheConversation.com

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High HarvestIndoor Gardening is Looking UpThe world’s largest indoor farm, in Japan, covers 25,000 square feet, with 15 tiers of stacked growing trays that pro-duce 10,000 heads of lettuce per day, or about 100 times more per square foot than traditional methods. It uses 99 percent less water and 40 percent less power than outdoor fields, while producing 80 percent less food waste. Customized LED lighting helps plants grow up to

two-and-a-half times faster than normal, one of the many innovations co-devel-oped by Shigeharu Shimamura. He says the overall process is only half auto-mated so far. “Machines do some work, but the picking is done manually. In the future, though, I expect an emergence of harvesting robots.” These may help transplant seedlings, harvest produce or transport product to packaging areas. Meanwhile, Singapore’s Sky Farms, the world’s first low-carbon, hydrauli-cally driven, urban vertical farm, runs on a Sky Urban Vertical Farming System, making the most of rainwater and gravity. Using a water pulley system, 38 growing troughs rotate around a 30-foot-tall aluminum tower. A much bigger project, a 69,000-square-foot vertical indoor garden under construction at AeroFarms headquarters, in Newark, New Jersey, will be ca-pable of producing up to 2 million pounds of vegetables and herbs annually.

Source: Tinyurl.com/JapaneseIndoorFarm

Corporate ConscienceUnilever Reduces its Carbon Footprint Consumer goods giant Unilever has pledged to eliminate coal from its energy usage within five years and derive all of its energy worldwide solely from re-newable sources by 2030. The company will become carbon-positive through the use of renewable resources and by investing in generating more renewable energy than it needs, selling the surplus and making it available to local com-munities in areas where it operates. About 40 percent of the company’s energy use currently comes from green sources. Paul Polman, company chairman, says the goal is “really doable.” He cites a new factory in China powered by wind and solar energy and a Paris office building that already contributes green electricity to the power grid.

Source: The Guardian

Fossil-Fuel-FreeFood Trucks Go SolarThe food truck industry is good for a quick, cheap meal or even a gourmet meal, but emis-sions from these portable feasts are a growing concern, given the estimated 3 million trucks that were on the road in 2012. New York state has launched an initiative to put 500 energy-efficient, solar-powered carts on city streets this summer. A pilot program gives food truck vendors the opportunity to lease the eco-carts for five years at little to no ex-tra cost. They are expected to cut fossil fuel emissions by 60 percent and smog-creating nitrous oxide by 95 percent. If the technology was implemented na-tionwide, it could spare the atmosphere an enormous carbon footprint. Conventional mobile vendors may spend more than $500 a month on fossil fuels; in addition to the gasoline consumed in driving, truck lighting and refrigeration systems are powered by diesel generators and propane fuels the grills, sometimes all running up to 10 hours a day. The annual nationwide load can add up to hundreds of billions of pounds of carbon dioxide per year.

Source: EcoWatch.com

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Surging Organics Costco Shoots Past Whole Foods MarketWhole Foods Market, founded in 1978, grew to be the number one seller in the nationwide movement toward organic and natural eating, with more than 400 stores. But mainstream grocers such as Wal-Mart and Kroger have since jumped on the bandwagon, and smaller play-ers like Trader Joe’s and The Fresh Market have proliferated. Now Costco has moved into the current number one position, illustrating the market potential of budget-conscious consumers that desire to eat better.

Source: The Motley Fool


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healthtipFDA Revises Daily Limit for Added Sugar Intake

by Trudy Pieper, ND

Health experts have been nudg-

ing Americans to kick the sugar habit for years, and now it is official. The goal is to limit added sugar to no more than 10 per-cent of daily calories, meaning no more than 12.5 teaspoons, or 50 grams, each day. The new guidelines, which the Food and Drug Ad-ministration (FDA), the US Department of Agriculture (USDA) and the US Depart-ment of Health and Human Services (HHS) put out every five years, have been decades in the making. It is a step in the right direction, but the World Health Organization (WHO) endorses a greater limit of 6 teaspoons or 25 grams of sugar each day. The American Heart Association (AHA) also recommends stricter sugar limits, saying women should consume only about 100 calories daily in added sugars, about 6 teaspoons, while men should ingest no more than 150 calories, the equiva-lent of 9 teaspoons. Nearly half of the added sugar consumed in the U.S. comes from sweetened drinks, much of it from soft drinks, but it is also present in sweetened tea and coffee, fruit drinks and sports drinks. A traditional 12 oz. can of cola soda has 140 calories and 39 grams of sugar, and a Super Big Gulp contains 40 oz. of cola soda, with a whopping 140 grams of sugar. Now is the time for Americans to reconsider their diets, with more than one-third of all American adults now considered obese, and obesity-related illnesses such as Type 2 diabetes, hypertension and heart disease on the rise. Science suggests that cutting out sugary beverages has the potential to have a far greater effect on weight than exercise. “Studies tend to show that in terms of weight loss, diet plays a much bigger role than exercise,” says Philip Stanforth, University of Texas Professor of Exercise Science.

Trudy Pieper is a Naturopathic Doctor with Phoenix Well-ness Center, in Johnstown. For more information, call 740-616-9949 or visit PhoenixWellness4U.com. See ad, page 45.

globalbriefsWhistleblowing Allowed

Court Overrules Law Gagging Animal Abuse ProbesU.S. District Court Judge B. Lynn Win-mill has written that in a pivotal case of animal cruelty undercover report-ing, the Idaho Dairymen’s Association responded to the negative publicity by drafting and sponsoring a bill in a class known as Ag-Gag legislation

that criminalizes the types of surreptitious investigations that expose such violent activities. Seven other states cur-rently have similar Ag-Gag laws on the books. Winmill declared the law unconstitutional in his deci-sion, stating that its only purpose is to “limit and punish those who speak out on topics relating to the agricultural industry, striking at the heart of important First Amendment values.” The law was deemed to violate the equal protec-tion clause of the 14th Amendment, “as well as preemption claims under three different federal statutes,” cites Winmill. “This ruling is so clear, so definitive, so sweeping,” says Leslie Brueckner, senior attorney for Public Justice and co-counsel for the plaintiffs in the case. “We couldn’t ask for a better building block in terms of striking these laws down in other states.”

Source: Food Safety News

13natural awakenings March 2016F_10016_TAN_MAR NA Ad_F.indd 1 2/19/16 12:56 PM

Efficient CookKitchen Recipes for Daily Energy SavingsThe kitchen is a hotbed of energy consumption when family meals are being prepared and even when dormant. Appliances make a big differ-ence, and the tools and methods we cook with can reduce utility bills. According to Mother Earth News, cooking in a convection oven is 25 percent

more efficient than a conventional oven. Switching to an Energy Star-approved refrigerator that consumes 40 percent less energy than conventional models can save up to $70 in energy bills annually, according to ChasingGreen.org. They suggest performing defrosts routinely and keeping the door tightly sealed, especially on an older model. Position the fridge so that it isn’t next to heat sources such as sunlight, the oven or dishwasher. While cooking, refrain from opening and closing a hot oven door too frequently, put lids on pots while heating and select the right size pans. Cook-ing with a six-inch-diameter pan on an eight-inch burner wastes more than 40 percent of the heat produced. For cleanup, a full load of dishes in a water-effi-cient dishwasher uses four gallons of water versus 24 gallons for hand washing, according to flow meter manufacturer Seametrics. A slow cooker uses less energy and needs less water to wash afterward (VitaClayChef.com), plus it doesn’t strain household air conditioning as a stove does. It’s good for cooking hearty stews and soups made from local seasonal vegetables, steaming rice, making yogurt and baking whole-grain breads. Consider taking a break from the kitchen by ordering a week’s worth of organic, natural meals and ingredients delivered to the door by an eco-friendly meal distribution service, which cuts down on individual trips to the grocery. Search online for local service options.

ecotip


In his essay The Pleasures of Eat-ing, Wendell Berry, a Kentucky farmer and poet, writes: “If I am

going to eat meat, I want it to be from an animal that has lived a pleasant, uncrowded life outdoors, on bountiful pasture, with good water nearby and trees for shade.” He, like a growing number of conscious eaters, wants no part of the industrial meat system in which animals are raised in concen-

Where's the Sustainable Beef?

Conscious Practices Make it Safer for Us and the Planet

by Melinda Hemmelgarn

trated animal feeding operations. Media coverage has helped edu-cate consumers previously unaware of how their food is produced and why it matters. The documentary film Food Inc., as well as books like Fast Food Nation, by Eric Schlosser and The Chain, by Ted Genoways, describe common livestock industry practices that mistreat animals, pollute wa-ter and air, endanger workers and

threaten public health. With increased understanding of the connections be-tween diet and health, climate, envi-ronment and social justice, even many Americans that still like the taste of hamburger and steak have sided with Berry; they want sustainably raised, humane and healthful red meat.

Unsustainable Corporate Lobby Every five years, the U.S. Dietary Guidelines are revised to reflect the latest nutritional science. In 2015, the Dietary Guidelines Advisory Commit-tee attempted to include the concept of sustainability. The committee, which included top nutrition scien-tists, defined sustainable diets as “a pattern of eating that promotes health and well-being and provides food se-curity for the present population while sustaining human and natural resourc-es for future generations.” It made the case that a diet higher in plant-based foods and lower in animal-based foods both promotes health and protects the environment—resulting in lower greenhouse gas emissions, and less energy, land and water use. But political pressure from the livestock industry prevailed, and U.S. Department of Agriculture (USDA) Secretary Tom Vilsack and Secretary of Health and Human Services Sylvia Burwell jointly announced, “We do not believe that the 2015 Dietary

E X P E R I E N C E S P O N T A N E O U S S U C C E S S

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Because climate change is accelerating and is

already causing a multi-tude of adverse effects, and the footprint of our

current food system is massive,

we urgently need to create a national food

supply that is both healthy and sustainable.

~Dr. Walter Willett, Harvard School of Public Health

Smarter Meat Choices


Choose certified organic meat. Organic certification prohibits anti-biotics, added hormones and geneti-cally modified (GMO) feed.

Select grass-fed and grass-finished meats. Look for the nonprofit Ameri-can Grassfed Association (AGA) cer-tification, which ensures animals eat only grass and forage from the time of their weaning until harvest, and are raised without antibiotics or hormones (AmericanGrassfed.org). AGA stan-dards apply to ruminant animals only: beef, bison, goat, lamb and sheep.

Support Country of Origin Label-ing. This mandates that retail cuts of meat must contain a label inform-ing consumers of its source. The U.S. meat industry has worked to stop such labeling.

Beware of misleading labels. “Natural” provides no legal assur-ance about how an animal was raised. “Vegetarian feed” may mean GMO corn and/or soy. (See Greener Choices.org.)

Buy directly from family livestock farmers. Check out sites like Local Harvest.org and Tinyurl.com/Farmers MarketsDirectory.

Pay attention to portions. The U.S. Department of Agriculture serving size weighs three ounces, about the same size as a deck of cards. Think of meat as a side dish and balance the rest of the plate with vegetables, leafy greens, beans and other legumes.

Once a week, cut out meat. Partici-pate in Meatless Mondays (Meatless Monday.org).

Assume all retail meat carries bacteria that can cause food-borne illness. Practice safe food handling as directed on package labels. (Also see FoodSafety.gov and KeepAntibiotics Working.com.)

Guidelines for Americans are the ap-propriate vehicle for this important policy conversation about sustainabil-ity.” Instead, they advised the commit-tee to focus solely on nutritional and dietary information. In her book Food Politics, nutritionist and author Marion Nestle explains that recommendations to de-crease consumption have never been popular with the food industry. None-theless, Roni Neff, Ph.D., who directs the Center for a Livable Future’s Food System Sustainability and Public Health Program at the Johns Hopkins Bloomberg School of Public Health, in Baltimore, recommends consuming less red meat in particular, because of its large environmental footprint. Neff points out, “Thirty percent of green-house gas emissions are connected to red meat.” However, not all red meat is created equal. In her book Defending Beef, environmental lawyer and cattle rancher Nicolette Hahn Niman makes a case for sustainable meat produc-tion, noting, “Well-managed grazing could be part of an effective strategy to combat climate change.” In their book The New Livestock Farmer, authors Rebecca Thistle-thwaite and Jim Dunlop praise the increase in farmers producing pasture-raised, ethical meats and the growing number of farmers selling directly to people that reject the industrial sys-tem. Neff likewise supports such sus-

tainable livestock agriculture, which integrates pasture-raised animals on farms, rather than isolating them on feedlots, where they typically eat a grain-based diet (such as genetically engineered corn) and receive growth stimulants, including hormones and antibiotics.

Risky Hormones and AntibioticsMike Callicrate, a St. Francis, Kansas, rancher educated in the industrial model of meat production, is consid-ered an expert on its negative con-sequences. He served as an advisor for Food Inc., and Michael Pollan’s The Omnivore’s Dilemma. Callicrate observes, “The same chemical com-pounds that athletes are banned from using in baseball are used to produce our food animals, which our children eat in the hot dogs at the ballgame.” According to the USDA, about 90 percent of feedlot cattle receive hormone implants to promote growth. Yet the European Union Scientific Committee on Veterinary Measures Relating to Public Health reports that the use of natural and artificial growth hormones in beef production poses a potential risk to human health, espe-cially among children. Concerns about growth-promot-ing drugs led the American Academy of Pediatrics to call for studies that direct-ly measure their impact on children through milk and meat. The President’s Cancer Panel Report on Reducing Environmental Cancer Risk also states, “Growth hormones may contribute to endocrine disruption in humans.” Their dietary recommenda-tions include choosing meat raised without hormones and antibiotics.

Rising ResistanceAntibiotic resistance is now one of the world’s most critical public health problems, and it’s related to misuse of antibiotics in animal agriculture. According to the U.S. Centers for Disease Control and Prevention, “Antibiotic resistance—when bacteria don’t respond to the drugs designed to kill them—threatens to return us to the time when simple infections were often fatal.”


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Veterinarian and food safety consultant Gail Hansen, of Wash-ington, D.C., explains that bacteria naturally develop resistance any-time we use antibiotics. “The problem is overuse and misuse; that’s the recipe for disaster.” She explains that more than 70 percent of the antibiot-ics sold in the U.S. are not used to treat sick animals, but to promote growth and reduce the risk of infec-tion related to raising animals in unsanitary, overcrowded spaces. A recent report by the Ameri-can Academy of Pediatrics (AAP) states: Adding antibiotics to the feed of healthy livestock “often leave the drugs ineffective when they are needed to treat infections in people.” The AAP supports buying meat from organic farms, because organic farming rules prohibit the non-therapeutic use of antibiotics. Stacia Clinton, a registered dietitian in Boston who works with the interna-tional nonprofit Health Care Without

Harm, assists hospitals in both reducing meat on their menus and increasing purchases of meat from animals raised without anti-biotics. The goal is to reduce the growing number of antibiotic-

resistant infections that cost hospitals and patients billions of dollars each year. A Friends of the Earth report, Chain Reaction: How Top Restaurants Rate on Reducing Use of Antibiotics in Their Meat Supply, revealed that most meat served by American’s top chain restaurants come from animals raised in industrial facilities where they are fed antibiotics. Only two out of 25 chains, Chipotle Mexican Grill and Panera Bread, report that the majority of their meat is raised without routine antibiotics. A recent study by Consumers Union also found antibi-otic-resistant bacteria on retail meat samples nationwide. In California, Governor Jerry Brown signed Senate Bill 27, mak-

Shannon Hayes, farmer, nutritionist and author of The Farmer and the

Grill: A Guide to Grilling, Barbecuing and Spit-Roasting Grassfed Meat… and for Saving the Planet, One Bite at a Time, says cooking grass-fed steaks at too-high temperatures, especially when grilling, is a common mistake. The West Fulton, New York, food expert describes how to achieve “a gorgeous sear on the outside, and a pink and juicy inside.” When working on a grill, light only one side. When hot, sear an inch-and-a-quarter-thick steak for no more than two minutes per side, with the grill lid off. Make sure fat drip-pings don’t flare up flames, which will blacken and toughen the meat. After the sear, move the steaks to

the unlit side of the grill and put the grill lid on. Let them finish cooking indirectly for five to seven minutes per pound. The lower temperature cooks the internal muscle fibers, but prevents them from contracting too rapidly and becoming chewy. As an alternative to grilling, use an oven and cast-iron skillet. Preheat the oven to 300° F. Next, heat the skillet over a high flame until smoke begins to rise off its surface. Coat the skillet with butter or tallow, then sear the meat for two minutes per side. Turn off the stove; leave steaks in the pan and move them to the oven, where they can fin-ish cooking for five to seven minutes per pound.

Source: TheRadicalHomemaker.net

Grilling a Grass-Fed Steak Just Right


To be interested in food, but not in food production, is clearly absurd.

~Wendell Berry


ing his the first state to ban the use of routine low doses of antimicrobial drugs that are medically important to humans to promote livestock weight gain or feed efficiency. The bill doesn’t go into effect until January 2018, but will contribute to making meat safer and antibiotic drugs more effective.

Red and Processed Meats TargetedDietary advice to reduce the con-sumption of red and processed meats, regardless of how the animals are raised, is not new. Kelay Trentham, a registered dietitian in Tacoma, Wash-ington, who specializes in cancer prevention and treatment, points out that joint reports from the World Cancer Research Fund International and American Institute for Cancer Research (AICR) since 2007 have rec-ommended restricting consumption of red meat to less than 18 ounces a week and avoiding processed meats. In 2015, the World Health Or-ganization International Agency for Research on Cancer (IARC) classified processed meat (like hot dogs, ham, sausages, corned beef and beef jerky) as “carcinogenic to humans” and red meat (beef, veal, pork, lamb, mutton, horse and goat) as “probably carcino-genic to humans.” Risk increases with amount consumed, and the evidence is strongest for the relation of pro-cessed meats to colorectal cancer. Trentham explains some factors that make red and processed meats risky. “Heating or smoking meat creates cancer-causing compounds. Processed meats contain salts, nitrates and nitrites; a chemical mélange of preservatives that can increase risk,” she says. Trentham and Karen Col-lins, a registered dietitian and advisor to the AICR, concur that the form of iron found in meat also contributes to cancer risk. Still, the IARC report recog-nizes, “Eating meat has known health benefits.” Meat is a rich source of protein and B vitamins, iron and zinc. Livestock feed further influences nutritional composition, with meat from cattle raised on pasture (grass) containing higher levels of beneficial omega-3 fatty acids compared to

meat from animals fed grain. According to medical doctor and National Institutes of Health research-er Captain Joseph Hibbeln, consuming fewer omega-6 fatty acids and more omega-3s may be one of the most im-portant dietary changes for cutting the risk of chronic diseases, reducing in-flammation, improving mental health, enhancing children’s brain and eye development and reducing worldwide incidence of cardiovascular disease by 40 percent.

When it comes to eating meat, the agricultural practices, quantity consumed, and methods of process-ing and cooking make a difference. It turns out that what’s good for the environment is good for animals and people, too.

Melinda Hemmelgarn is an award- winning registered dietitian, writer and Food Sleuth Radio host with KOPN.org, in Columbia, MO. Connect at [email protected].


There are almost as many reasons to start coloring

as there are pencils in the box. Some individ-uals want to jumpstart their creativity, others welcome the boost in self-esteem from finishing an art project, and still more focus on a process they feel re-lieves stress. Whatever the impetus, adults in the Central Ohio area are joining in the na-tionwide adult coloring craze. Artists are gravitating toward color-ing books as a way to pick up the creativity they may have left behind, notes Melissa Ayotte, a registered art therapist and Columbus native.

Ayotte owns a busi-ness called Painted Path Arts Therapy, and is affiliated with Flourish Integrated Therapy. Most of her practice involves working with children. “We are all naturally creative,” Ayotte continues. “People tend to shut down that tendency in late elementary school or early middle school when they first

encounter negative comments or insecurity about their work as they begin to compare themselves to others.”

Coloring books offer a canvas that is “safe” and assures high suc-

cess, Ayotte adds. The outlined pages offer the artists a chance to express themselves in the selection of colors, creation of textures and layering of shading. “You turn yourself over to the process and any repetitive design ele-ment can be very soothing for anxiety and stress,” Ayotte explains. She feels that while coloring may be therapeutic, it is not art therapy. Art therapy professionals offer detailed assessments of an individual’s needs and strategically use different media to reach specific goals, she stresses. Art Therapist Ann Naumoff, also of Columbus, describes coloring as “calming.” She underscores the fact that it allows people to take their own time and that it gives similar benefits to the practice of meditation. Ann is a licensed professional clinical counselor and certified trau-ma therapist, as well as a registered art therapist. “I have used coloring mandalas in a classroom setting to allow for and to develop focus,” she notes. “The finished product of the coloring experience brings color into one’s life.” “Coloring also gives satisfaction on many levels of accomplishment and supports the creative person within each of us,” Ann says.

Columbus creates!Central Ohio coloring book enthu-siasts may be pleased to know that there are at least two local artists offer-ing new books on the market. Kathy Rausch of Westerville parlayed a long-time passion for man-dalas into opportunities to add color through a companion coloring book. A mandala, she explains, is an ancient sacred symbol that balances elements of the circle and square, masculine and feminine, and even right and left-brain thinking. The man-dala, valued by for its contemplative properties, has proven to be a popular design for coloring artists. Rausch describes the current trend as a reflection of the mindful-ness movement and an individual desire to revert to a creative self. “We have permission to color?” she says, posing the question playfully. “Thank you; yes, I will!”

COLORING CRAZEOut of the Box; Inside the Lines

by Marge Veeder

Melissa AyotteKathy RauschAnn Naumoff

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Coloring books are no longer solely the domain of children. Immersion in this fun, cre-

ative pastime by adults even for just 30 minutes can constitute a focused meditation that relieves stress. Doc-tor of Psychology Nikki Martinez, in Chicago, says that famed psychothera-pist Carl Jung believed coloring helps patients release anxiety. “It uses both sides of the brain and improves organizational and fine motor skills,” says Martinez. “After I underwent a major surgery, I was on bed rest for eight weeks, and adult coloring books were a lifesaver. They passed the time, were pretty and kept me in a constant state of calm. I devoured them.” Publishers Weekly reported com-bined 2015 sales of 1.75 million cop-ies for the 10 bestselling adult coloring books through November. This trend was years in the making, originating when parents colored with their kids and sometimes on their own. Adults around the world now join coloring book clubs, hold related parties and take coloring breaks at work. Last fall, Barnes & Noble hosted the one-day All-American Art Unwind, where cus-tomers colored and uploaded their re-sults to Instagram and Twitter. Hallmark sent a crew of artists and calligraphers to select locations to help customers color their greeting cards. “We scheduled a coloring session for a 55-plus community workshop,” relates Ninah Kessler, a licensed clini-cal social worker with the Sparks of Genius Brain Optimization Center,

COLOR ME CALMGrownups De-Stress With

Adult Coloring Booksby Avery Mack

inspiration

March is Color Therapy Month

in Boca Raton, Florida. “People had so much fun they wouldn’t leave. It’s creative, portable and inexpensive. You never face blank paper because the lines are there; you just pick the colors. There’s no stress about possibly making mistakes.” “Animals, jungle or floral themes, and Zen-inspired mandalas are popu-lar. Customers like realistic, intricate drawings,” explains Idalia Farrajota, a Dallas executive with Michaels craft stores, which offers free, in-store col-oring sessions and provides supplies. (Download a free sample book at Tinyurl.com/BotanicalColoringPages.) Johanna Basford, a renowned illustra-tor from Aberdeenshire, Scotland, is a hit with colorists, catering to their penchant for nature with Secret Gar-den, Enchanted Forest and her latest, Lost Ocean. “My daughter wanted to color her life, not do generic drawings,” says Dieter Marlovics, prompting him to establish ReallyColor.com, in Chica-go. “Really-Color converts photos into coloring book pages to make individu-ally tailored pages.” Try these eco-tips: Sprout pen-cils, made with sustainable wood and fruit-and-vegetable-based dyed clay instead of lead, are topped by non-GMO seeds that can be planted when the pencil becomes short. Inktense’s water-soluble brightly colored pencils mimic pen and ink; add water for translucency. Select recycled paper books, soy crayons, watercolor paints and non-toxic markers.

“Activate Divine Creativity” and the companion coloring book are available at amazon.com and other major online bookstores, and also at KathyRausch.com. Dublin resident Tahsin Ali says she has always had a creative bent to balance her full-time work as an audi-tor. An artist who has long enjoyed working with henna, she added draw-ing and painting to her repertoire over time and had her first solo art gallery showing last September in downtown Columbus. At the suggestion of a friend, she also created a paint-your-own canvas product and started offering pages to color; she will also publish a coloring book featuring inspirational quotes this summer. Tahsin said it made sense to take a step out of the drawing pro-cess and allow enthusiasts to “con-centrate on their creativity” by using colored pencils or other mixed media. “Art of Tahsin” is printed on 100-pound paper and features per-forated pages in a convenient spiral-bound book. Tahsin’s artwork and canvases are now available at The All Life Commu-nity for Integrative Well Being center in Delaware, and through her “Art of Tahsin” Instagram account and Face-book page. Marge Veeder is a Midwest-based freelance writer.


To poets, the eyes have long been known as windows to the soul. Systemically trained ophthal-

mologists, optometrists and functional medicine doctors see these organs as a potential indicator of high blood pres-sure, diabetes, stress-related effects and nutritional deficiencies, as well as sites for potential glaucoma and macular degeneration. The connection between over-all health and eye health is rarely

Eyes Are Windows Revealing Whole-Body Health

Holistic Doctors Can Detect Underlying Disease

by Linda Sechrist

healingways

addressed during conventional eye exams, which are based on standard protocols for prescribing eyeglasses, drugs or surgery. Conventionally trained optometrists and ophthalmolo-gists, lacking education in nutrition and alternative approaches, treat the eyes as isolated organs. In contrast, systemically oriented, holistic eye experts treat them as integrated parts of the whole body. Eye doctors like Marc R. Gross-

man, doctor of optometry, a co-found-er of Natural Eye Care, Inc., of New Paltz, New York, and Edward C. Kon-drot, a medical doctor and founder of the Healing the Eye & Wellness Cen-ter, in Fort Myers, Florida, take such a preventive and integrative approach. They recommend good whole foods nutrition, supplemented with antioxi-dants and plant-based formulations of omega-6 and omega-3 oils, together with adequate sleep and exercise. Key complementary treatments can be effective in improving sight and reversing some conditions. Grossman, also a licensed acupuncturist, explains in his book Greater Vision: A Comprehensive Program for Physical, Emotional and Spiritual Clarity how he incorporates the physical, emotional and spiritual aspects of vision into his philosophy of eye care. At Somers Eye Center, in Somers, New York, he uses a full range of mind-body therapies, combined with conventional methods to address dry eye syndrome, nearsightedness, farsightedness, macular degeneration, cataracts and glaucoma. Kondrot, a leading board-certified homeopathic ophthalmologist, uses a slit-lamp binocular microscope to examine the complex living tissue of the eyes. The author of 10 Essentials to Save Your Sight, he’s experienced in regeneration nutrition and maintains that our overall health impacts our vi-sion. His toolbox includes multimodal protocols like homeopathy, detoxifica-tion, oxygen therapy, low-level micro-current to stimulate cellular activity, palming (using the hands over closed eyes) and other alternative methods to reverse visual loss. He regularly uses the Myers’ cocktail, an intravenous therapy with a high concentration of B-complex and C vitamins, taurine (an amino sulfonic acid), trace minerals and zinc. “Regardless of your eye condition, regular eye exercises can increase eye muscle flexibility and support circula-tion for better delivery of oxygen, es-sential nutrients and the flow of energy to the eyes,” says Grossman. He notes that “Aerobic Exercise Protects Retinal Function and Structure from Light-Induced Retinal Degeneration,” a study published in the Journal of Neurosci-

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ence in 2014, was the first of its kind to link physical exercise with improved retinal health and prevention of com-mon eye diseases. While Kondrot emphasizes that vitamins A, C, D and E are essential to eye health, particularly in prevent-ing macular degeneration, he cau-tions that taking a supplement is no substitute for expanding the diet to include foods such as kale, spin-ach, parsley, collard greens, cooked broccoli, green peas, pumpkin and Brussels sprouts. All include lutein and zeaxanthin, two types of impor-tant carotenoids contained within the retina and found in the leaves of most green plants. Digestive enzymes, pro-biotics and the amino acid betaine are also necessary to facilitate better absorption of nutrients. Dr. Connie Casebolt, board certi-fied in family medicine and founder of GFM Wellness, in Greenville, South Carolina, practices with a whole body-mind perspective and incorpo-rates supplements in patient disease prevention and wellness plans. “As the eye is bathed in the same chemi-cals and nutrients as the rest of the body, eye conditions can be affected by problems affecting the rest of the body,” she says. “Low adrenals can contribute to macular degeneration. Additionally, disruption of the energy flowing through acupuncture merid-ians related to teeth affected by root canals can also affect the eyes. “ She likes the book Whole Body Dentistry, by Mark Breiner, a doctor of dental surgery, because it includes numerous case histories of systemic illnesses, including eye disorders, that improve with better oral health. “Try-ing to sustain good health and avoid-ing toxins such as tobacco and excess sugar can definitely help in maintain-ing good vision,” explains Casebolt. Sensitive, complex and com-posed of more than 2 million working parts, the eyes are their own phenom-enon. Annual eye exams are impor-tant at every age to help us do what’s needed to maintain our precious gift of sight.

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

Nancy screams at a driver who cuts her off, but she knows her yelling has no impact because

the other driver cannot hear her. “I can’t help it,” she says. “That’s my reaction, which often makes me feel worse.” Many people like Nancy cannot stay calm in challenging situations. More specifically, they react to some-thing that touches on a specific fear or insecurity. They are natural worriers and often let the little things bother them. According to the Five-Element energy philosophy, used for thousands of years in Chinese medicine, a lack of Water energy often leads to worry and fear. The five natural elements of Fire, Water, Earth, Wood, and Metal are thought to have been the five ag-gregates during the origin of the world. Energy from the five elements embrac-es the energetic matrix of the universe, and it is said to flow together within us to bring harmony and balance. “With a little help of some mind-fulness, Nancy’s low Water energy can be enhanced to a more balanced level,” says Dr. Hannah Hershoff, a native of China and physician with MD and Ph.D. degrees, including postdoctoral training at Harvard Medical School. To her surprise, her accidental discovery of five-element healing jewelry near her hometown is helping many people like Nancy remain calm in stressful situations. In fact, roughly three out of four women like Nancy felt much better after a few

weeks of wearing and meditating with Sara Yo healing jewelry. The jewelry is made from Kaolin, formed underground in Southeast China millions of years ago. The use of Chinese ancient methods to cre-ate the jewelry in cooperation with local natural elements contributes to the Five-Element energy. “Different shaped stones predominantly bring different elements of energy,” remarks Cathy Pedevillano, Spiritual Healer and Teacher. “When I held Sara Yo square-shaped stones, I felt a distinct sense of calmness and peace.” Cathy’s experi-ence helped Dr. Hershoff understand the spiritual meanings of the jewelry.

After receiving positive feedback from a large number of Sara Yo wearers, Dr. Hershoff truly believes the spiritual healing properties can be used to help the vast majority of people deal more effectively with their personal issues. Accordingly, she decided to leave her twenty-five year medical career to cre-ate Sara Yo Spirit Jewels. “I am so glad I made this career change, as each day I see more and more people benefit from this natural healing power.”

For more information, visit MySpiritJewel.com.

Elemental FashionFind Calm With

Natural Healing Stonesby Deena Kloss


Taste the Rainbow, Deep-Hued Veggies Offer

Robust Nutrientsby Judith Fertig

consciouseating

Americans’ vegetable habits are in a rut. According to the U.S. Department of Agriculture,

nearly 50 percent of the vegetables and legumes available in this country in 2013 were either tomatoes or po-tatoes. Lettuce came in third, accord-ing to new data released in 2015, advises Tracie McMillan, author of The American Way of Eating. Further, 87 percent of U.S. adults did not meet basic vegetable serving recommendations from 2007 through 2010, a fact cited in the most recent Centers for Disease Control and Prevention survey. Yet, urban super-markets overflow with a wealth of common and exotic vegetables, often displayed side-by-side: broccoli and broccolini, green bell and Japanese shishito peppers, and iceberg lettuce and leafy mâche, or lamb’s lettuce. Trying one new veg-

etable dish a week is a great way to increase our veg-etable literacy,

says functional medicine expert Terri

Evans, a doctor of Oriental medicine in Naples, Florida.

“Our diet should be 60

percent produce—40 percent veg-etables and 20 percent fruit,” she says. “To keep this sustainable for the long term, we should eat what tastes good, not what we think is good for us. Some days, we crave the sweetness of carrots; other days, the bitterness of artichokes or the heat of hot peppers. Our bodies can tell us what we need.” Keep Expanding ChoicesGoing Green. Dark green and slightly peppery arugula is good with a little olive oil and lemon juice. Finely shredded Brussels sprouts bulk up a mixed salad, while adding the ben-efits of a cancer-fighting cruciferous vegetable. Instead of mineral-rich baby spinach, try baby Swiss chard, suggests Matthew Kadey, a registered dietician in Waterloo, Ontario. He also suggests microgreens, the tiny shoots of radishes, cabbage, broccoli and kale, all rich in vitamins C and E. Squash It. Varieties of summer and winter squash add color, body and flavor to one-dish meals, with the added benefits of B vitamins, mag-nesium and fiber. LeAnne Campbell, Ph.D., author of The China Study Cookbook, simmers a mix of fresh chopped vegetables


including yellow sum-mer squash or zuc-chini, and flavors with coconut and curry powder. Veg-an Chef Douglas McNish, of Toronto, makes an okra and

squash gumbo in the slow cooker.

Sneak in a Smoothie. Change up a smoothie rou-

tine by swapping out the usual baby spinach for a blend of cucumber, apple and fresh mint, or else sweet potato and carrot, suggests Sidney Fry, a registered dietitian and Cooking Light editor, in Birmingham, Alabama. Snack Attack. An array of col-orful vegetables served with dips and spreads can be an easy way to experiment with veggies. Carrots in deep red, vibrant yellow, purple and orange are delicious raw and supply beta-carotene, promoting eye health. Leaves from pale green Belgian endive spears are tender and crunchy. Orange or “cheddar” cauliflower has a more creamy and sweet flavor than its pale cousin. “Colors equal health, and the more colors we eat, the better our overall health,” says Susan Bowerman, a registered dietitian, lecturer in food science and nutrition at California

State Polytechnic Institute, San Luis Obispo, and co-author of What Color

Is Your Diet? “We also have to be willing to try new foods

or new varieties of foods, or maybe to prepare unfa-miliar foods in a way that will make them taste good, so that we will be willing to add more plant foods to our diet.”

Judith Fertig blogs at AlfrescoFoodAndLifestyle.

blogspot.com from Overland Park, KS.

A Rainbow of Benefits

by Judith Fertig

The colors found in fresh vegeta-bles can indicate an abundance

of necessary phytochemicals and nutrients. “Many people I see in my practice consume excess food, but have nutrient deficiency,” says Terri Evans, a functional medicine expert and doctor of Oriental medicine. Eating a variety of colorful vegetables can be part of the remedy. “Each color in a vegetable represents 10,000 micronutrients,” explains Evans. “The more colorful you make your diet, the happier your body will be.” She notes that supple-ments supply a lot of one nutrient, while vegetables gift us with tiny amounts of many requisite nutrients. According to the nonprofit Produce for Better Health Founda-tion, plant phytochemicals may act as antioxidants, protect and regenerate essential nutrients and work to deacti-vate cancer-causing substances. So, the more color on our plates, the better. Yellow and orange—in squash and some tomatoes—point to higher levels of vitamins C and A. The beta-carotene behind these colors is renowned for supporting healthy eyesight. Dark green—in leafy greens and cabbages—evidences higher levels of vitamins K, B and E. Chlorophyll cre-ates the color and indicates its well-documented detoxifying properties. Red—in red bell peppers and tomatoes—indicates vitamin C. Ly-copene, which provides the color, is widely associated with lowering the risk of prostate and breast cancers. Purple and blue—in radicchio, red cabbage and eggplant—deliver vitamins C and K. Anthocyanins that create the color are powerful antioxi-dants geared to keep us heart-healthy.

Eating a rich variety of plant-based foods is fast,

easy and satisfying.

~LeAnne Campbell


If you find yourself scratching your head over the news on food and nutrition lately, you are not alone.

Almost daily, we hear information that challenges the beliefs we have had for years about what foods are healthy or unhealthy. Much of this information tells how we have become overfed and undernourished on the standard American diet. Overwhelmingly, major health organizations are recom-mending less animal products and more plant-based foods. Are you curi-ous or confused? Here are five simple reasons, frequently discussed in my cooking classes, on why you should consider eating more plants.

You will get enough proteinIf you consume enough calories and balanced meals, you will get enough protein on a plant-based diet as well as carbohydrates and healthy fats. Americans are protein-obsessed but current recommendations say that only 10 to 35 percent of daily calories should come from protein. Per day, that amounts to about 46 grams for women and 56 grams for men. Protein is in all plant foods, in varying amounts and with essential amino acids. It is true that meat and dairy products are high in protein. Animal protein, however, is strongly linked to weight gain and illness such as diabetes, heart disease,

high blood pressure, Alzheimer’s and cancer. One cup of cooked chickpeas contains 15 grams of plant protein. Add some vegetables and a grain and you have a healthy meal that provides protein, plus other nutrients that are critical to good health.

Your other nutritional needs will be metPlant-based foods are the most abundant source of nutrition on Earth, loaded with vitamins, miner-als, phytonutrients, healthy fats and carbohydrates. Plant foods contain fiber, which is not found in meat or dairy products and is necessary for the body to absorb nutrients. What you do not find in plant foods are cholesterol and high levels of saturated fat that occur naturally in animal products. Enjoying well-balanced meals with fruits, vegetables, grains and legumes provides everything your body needs to be healthy without the bad stuff. Be sure to include sources of Vitamin B-12 such as fortified non-dairy milks, cereal and nutritional yeast.

You might save moneyMost whole, plant-based foods are cost effective when compared with meat and dairy products or fast and processed food. A meal for four peo-ple at a fast food restaurant can cost 25 or 30 dollars. That buys a lot of

healthy beans, vegetables and grains. With the health benefits of a plant-based diet, you may have less need for expensive medications, supplements, treatments, and surgeries, the cost of which adds up very quickly.

You will reduce your environmental impactDid you know that it takes 660 gallons of water to produce a single third-pound hamburger, and over 1,000 gallons of water to produce a gallon of milk? Combined, that is enough water to flush an average low-flow toilet over 1,000 times. Howard Lyman, an American farmer and author of “Mad Cowboy”, said it best, “To consider yourself an environmentalist and still eat meat is like saying you’re a philan-thropist who doesn’t give to charity.” Animal agriculture is tied to numerous environmental issues including emis-sion of greenhouse gases, deforesta-tion of the Amazon rain forest, land and water contamination from waste and antibiotics, and use of 55 percent of our fresh water supply. You will not support animal abuseWhy is it considered “normal” to think of some animals as pets and others as food? The terms “grass-fed,” “free-range,” and “humanely raised” conjure images of happy cows and chickens roaming freely on the farm and enjoying a contented life. The truth is that too many farmed animals live and die in miserable conditions that, if forced to view it, most of us would find appalling. Understanding how they are treated will help you make a more informed and conscious choice. Making the choice to live a healthy, plant-based lifestyle will have a significant impact on you and the world we live in.

Mark Zedella is a Central Ohio chef and culinary instruc-tor, specializing in healthy, plant-based cooking. He regularly teaches cooking

classes throughout the area. For more information and a complete schedule, visit TheDukeofFork.com.

Five Reasons to Eat More Plants

by Chef Mark Zedella

localperspective


wisewords

Land Manager Allan Savory on Holistic Pasturing

How Cows Can Help Reverse Climate Changeby Linda Sechrist

When concurrent dangers arising from overpopu-

lation, desertification (fer-tile land turning to desert) and climate change were just beginning to attract technological solutions, pioneers like Allan Savory, a young wildlife biologist in Zimbabwe, Africa, were researching how healthy soil captures carbon dioxide and stores it as carbon. It’s the way nature renders the most pervasive greenhouse gas more helpful than harmful and a major reason why this is not happening globally is because of desertification. This innovative game-changer has since received Australia’s 2003 Banksia International Award for “do-ing the most for the environment on a global scale” and the 2010 Buck-minster Fuller Challenge, recogniz-ing solutions that address humanity’s most pressing problems. The Savory Institute, founded in 2009, and its Africa Center for Holistic Manage-ment, demonstrate how using live-stock to improve soil and decrease dependence on water— plus increase its ability to hold moisture and car-bon—grows more grass and improves profits for ranchers, landowners and investors.

What prompted your examination of soil biology?In the 1960s, I first became alarmed at the rate of land degradation in Africa’s vast grasslands, which were turning to desert. Looking for a solu-tion, I hit upon a profound relation-ship—that the grasslands, their soils, soil life, plants and animals had

evolved symbiotically with large, grazing herbivores of many species and pack-hunting predators. As my inquiry led beyond Africa, I noticed that the same was true of similar ecosystems worldwide, including those of the U.S. Great Plains. Long ago, the Great

Plains supported herbivores that trav-eled in immense herds for safety from predators. Where there are now ap-proximately 11 large mammal species, there were once more than 50. The trampling of dung and urine, as well as grazing of such vast numbers con-stantly on the move, developed deep carbon-storing and rain-holding soils that also break down methane. Only in the presence of large roaming herds of herbivores periodically working the surface soil does this happen; it works much like a gardener does, breaking bare surfaces and covering them with litter and dung. Only in this way do grasslands thrive.

How did this revolutionize your thinking about land and livestock management?Being trained at a university to believe that grazing livestock causes land degradation blinded me to the deeper understanding that humans’ manage-ment of the animals, not the animals themselves, has been the problem. Historically, the healthiest soils in the world’s vast grain-growing regions were those that had supported the largest populations of natural wildlife and intact pack-hunting predators. We now have in hand a natu-

ral solution able to reverse U.S. and global desertification, which is contributing to increasing severity and frequency of floods and droughts, pov-erty, social breakdown, violence, pas-toral genocide and mass movement into cities and across national borders. Restoring brilliant natural functions through holistic management of even half of the world’s grasslands has the potential to pull all of the legacy car-bon out of the atmosphere, put it back into the ground where it belongs and keep it there for thousands of years. Livestock aided by holistic, planned grazing that mimics nature can return Earth’s atmosphere to preindustrial carbon levels while feeding people with cleaner meat. I can think of almost nothing that offers more hope for our planet for generations to come. In fact, it has so many benefits—including an eventual net cost of zero or less—that even if climate change wasn’t an issue, we should be doing it anyway.

How is holistic pasturing proceeding?Ultimately, the only sustainable economy for any nation is derived from growing plants on regenerating soil. Today’s conventional agriculture is producing more than 75 billion tons of dead, eroding soil every year—more than 10 tons for every human alive. The largest areas of the world’s land are either grasslands or former grasslands. Holistic, planned grazing to reverse desertification has gained support from thousands of individual ranchers, scientists, researchers, pas-toralists and farmers. Currently, it is practiced on more than 30 million acres over six continents with encour-aging success. The Savory Institute encourages and links locally led and managed holistic management hubs around the world, now numbering 30 in Africa, Argentina, Australia, Can-ada, Chile, Mexico, Sweden, Turkey, the UK and U.S., with more forming every year. Linda Sechrist is a senior staff writer for Natural Awakenings. Connect at ItsAllAboutWe.com.


greenliving

For thousands of homeowners in “agrihoods” across the U.S., homegrown is a way of life.

Planned developments incorporating neighborhood agriculture are sprout-ing up in record numbers, according to Ed McMahon, a senior resident fel-low specializing in sustainability with the Urban Land Institute. He estimates there are a few hundred agrihoods na-tionwide, in all regions and at all price points. “The trend is the convergence of several things, including a grow-ing interest in local business, local food, healthy lifestyles and the foodie culture,” says McMahon. He adds, “Today’s developers have to differentiate their properties to survive, and farms have become the new golf course of real estate de-velopment.” Agriculture is a far lower-cost amenity that can even return a

Farm-to-Table Living Takes Root

Agrihoods Grow Healthful Food and Community

by April Thompson

modest profit by selling its harvest to the community. Beyond food, agrihoods help grow community, a huge draw for those living in isolated suburban areas. In 2014, Abby and Michael Wheatfill moved their family to Agrito-pia, a planned community in Gilbert, Arizona, near Phoenix. Billed as an urban farm, the central feature of Agritopia’s 166 acres, knitting together commercial, agricultural and open space with 450 residential homes, is a working farm, with roving pigs, lambs and chickens, a citrus grove and rows of heirloom vegetables. Farm, family and community life are interwoven. The Wheatfills lease a plot in an on-site community garden. Other residents buy shares in the com-munity supported agriculture project or purchase produce or eggs from the

community farm on the honor system. “We especially love the narrow, tree-lined streets and wide porches, and that we can walk or bike to fun, locally sourced restaurants,” says Michael, a technology consultant. Private backyards are small in favor of community space, nudging residents to meet each other, Abby says. The Cannery, in Davis, California, is one of the newest agrihoods and also one of the few that redeveloped an industrial tract. This 100-acre development, still under construc-tion, will feature 547 new homes on the former site of a tomato processing facility, in addition to affordable rent-als for low-income families. Its heart and soul is a working farm that will feed the community’s households and supply its restaurants. The Cannery is a pioneer in clean green energy, with solar-powered homes, connections for electric cars, and many other energy-conserving features. Thirsty homeown-er lawns are prohibited in most of The Cannery’s mini-neighborhoods, but no home is more than 300 feet from public green space. Samrina and Mylon Marshall, both physicians in their mid-50s, will be among the first residents to move in this spring. “We like that it’s a green energy community featuring multigenerational living. We’re also big on eating locally and seasonally, so the urban farm was a key draw,” says Mylon. North Atlanta family Gil and Jeny Mathis and their two daughters, 12 and 14 years old, discovered Serenbe, a planned community in Chatta-hoochee Hills, Georgia, two years ago. Now it’s literally their second home. “It provides a different life for our children on weekends they couldn’t otherwise have. The commu-nity aspect has penetrated our lives in a way that we couldn’t have predict-ed,” says Gil. Both girls love it, and the younger sibling is lobbying to relocate there full time. The family likes the people Serenbe draws and the opportunities to engage with them, the consistent access to natural and organic food and its artist-in-residence program. Serenbe was the inspiration for the Olivette Riverside Community


and Farm, a 346-acre, back-to-the-land project near Asheville, North Carolina. Its owners are transforming a failed high-end gated community and adjacent historic farm along the French Broad River into an agri-cen-tered development featuring a blue-berry orchard, community gardens, vegetable farm and greenhouse. “It’s vital that we re-localize our food supply,” says Olivette co-owner Tama Dickerson. “One of the first things we did was to incorporate this farm and see what areas we could preserve, because what you keep is just as important as what you devel-op.” Future plans include hiking trails, artist live-work spaces, tiny houses, little free libraries and a K-8 school. Agrihoods aren’t solely for agriburbs. Creative public housing developers are bringing agriculture to high-density neighborhoods. The smoke-free Healthy High-Rise Arbor House, a 124-unit, low-income apart-ment in the Bronx, in New York City, features a 10,000-square-foot hydro-ponic greenhouse and a living lobby wall that grows organic vegetables for the community year-round. Residents can obtain a discounted share from the farm using SNAP benefits (food stamps) and take free classes in cook-ing fresh. Arbor House also allocates 40 percent of its rooftop crop harvests for the larger community. Agrihoods can take many forms, including those involving gardens cropping up in schools, parks and hospitals nationwide, as well as infor-mal, guerilla gardens in vacant lots. Many cities, including Falls Church, Virginia, and Takoma Park, Maryland, have even changed local zoning laws so resi-dents can keep chickens and bees in their backyards for eggs and honey, according to McMahon. “The era of the 2,000-mile Cae-sar salad has come to an end,” says McMahon, citing high transportation costs that make locally sourced food good for businesses and consum-ers alike. “The trend of growing food closer to home—in some cases at home—is here to stay.”

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

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Time you enjoy wasting was not wasted.~John Lennon


For centuries, cultures around the world have created their own fermented foods. These are said to help with immunity,

digestive disorders, fatigue, hormonal imbal-ances, anxiety, depression, skin problems, weight loss and immunity, and even to fight cancer. Because they contain so many live bac-teria along with other crucial nutrients, fer-mented foods are considered a natural probi-otic that helps balance our bodies’ systems. Local advocates who put this ancient prac-tice to use are pleased the Central Ohio com-munity has embraced—and claims to have benefited from—their passion for fermented products.

Meet “Kombucha Bob,” creatorof Kombu-TeaKnown as the “Immortal Health Elixir” by the Chinese and originating in the Far East around 2,000 years ago, kombucha is a fermented beverage of black tea and sugar from sources like cane sugar, fruit or honey. “It’s a wonder drink,” Bob Munley says of kombu-cha. “It’s like drinking raw foods.” He says he is in love with kombucha for its health benefits. Full of antioxidants, probiotics, B-vitamins, digestive enzymes and amino acids, it aids digestion and helps lower cholesterol, among other benefits, Munley says. Munley, 66, who has “been organic for 30 years,” discovered kombucha at the Worthington Farmers’ Market

Ancient Practice Gains New Momentum in Central OhioFermented Drinks and Foods Enliven Advocatesby Jenny Patton

and says it has helped him overcome health challenges. Since then, he launched Personal Wellness Integrity Ltd. to produce Kombu-Tea Kombucha, now made in a licensed bottling facility in Plain City. Kombucha helps cleanse the liver and speeds up the digestive process, enabling our systems to digest complex carbohydrates, meat, fish and other food better, he says.


People have shared with him that Kombu-Tea helps their gout, arthritis, kidney stones and other medical issues. “People drink it to melt tumors,” he adds. He emphasizes, however, that many commercial ver-sions have “so much sugar,” which, he says, reduces the health benefits. He says he uses the smallest amount of sugar possible to make it ferment and compares its acidity to apple cider vinegar. It takes him 18 to 21 days, including two fermenta-tion states, to make a bottle according to his particular method. He starts with the “scoby” (symbiotic culture of binary yeasts) and keeps the mixture at 76 to 80 degrees to ferment. After six to 10 days, he puts the tea in bottles for the second fermentation process, which, he says, makes it more “alive and effervescent”—words that seem to fit his vivacious personality. Munley recommends people start with three to four ounces per day and build up to a bottle a day, though he drinks three to four bottles a day. He says it is best to drink it in the morning on an empty stomach due to its acidity. Munley’s Kombu-Tea is available at Lucky’s, Global Gallery, Raisin Rack, Better Earth in North Market as well as area restaurants such as Whole World Restaurant, Por-tia’s Restaurant and Acre, among other locations.

Luna Kombucha offers “many moons” of health elixir

Mike Iannarino, 57, discovered kombucha when he developed colitis, a digestive disease. Through research, he learned about its “massive amounts of probiotics.” As someone who did not want to take medication and who admits to having a compulsive personality, he drank a liter per day. “I used to make wine and real-

ized I could make it (kombucha),” Iannarino says. After doing so for a while, he “got it to taste like champagne” and received positive feedback. Because the alcohol level is above .50 percent, he has a brewer’s permit. He delivered his first case to Weiland’s Market in 2011 and he now has a full staff and truck delivery to over 100 stores. Iannarino says he wanted to stick to the way kombucha has been made historically and offers two lines. Luna Kombucha contains less than one percent alcohol by volume (ABV), and Luna Notti has ABV levels of five percent or higher. “The majority of kombucha makers got away from the original formulation and didn’t want to have to get brew-er’s permits,” Iannarino says. “We decided that we wanted to do the original formulation.” He said his company is able to reach a different demographic with the higher- al-cohol version, but that the probiotic content is just as high. He also says kombucha mitigates hangovers. About its health benefits, Iannarino says, “My colitis went away completely.” After he spent two weeks traveling abroad without kombucha, his health deteriorated. “I can’t

be without it for long.” Made in a 5,000-square-foot facility on Sinclair Road in Co-lumbus, Luna Kombucha features “many moons,” such as Guava Jasmine, Andromeda Peach Lem-ongrass and Elara Lemon. Luna Notti options include Blueberry Lavender, Ginger and Cranberry (each with 5% ABV), Black Rasberry with Hops (7.8% ABV) and Black Cherry Bourbon (9.2% ABV). “We’re pleased to bring new awareness into the kom-bucha space,” Iannarino adds. Luna Kombucha is available at Whole Foods, Wei-land’s Market, The Hills Market, Kroger (OSU campus), The Anderson’s and area bars among other places. For more information, visit LunaKombucha.com.

Krazy Kraut—Not your grandmother’s sauerkrautKrazy Kraut puts a new spin on sauerkraut, a version of fermented cabbage tradi-tionally eaten throughout Eastern Europe, Russia, Austria and Germany. With flavors such as The Original Dill, Krazy Kim Chee, Krazy Curry, Juniper Caraway and Fennel Beet, Krazy Kraut uses organic, locally sourced ingredients, including cabbage, radish-es, carrots, turnips, apples, as well as organic wakame seaweed, star anise, fennel and wasabi. “I can eat this and get so many more probiotics than what I can drink,” says Luna Kombucha founder Ian-narino, who launched Synergetic Foods, a holding com-pany that has teamed up with Krazy Kraut. “This product is amazing. I watch people taste it and they invariably buy it,” Iannarino says. “I think the Fennel Beet is awesome, and it’s one of the top flavors.” Local enthusiasm for Krazy Kraut helped the product expand regionally. In just eight months, it is in the process of spreading to six states through Whole Foods. About Krazy Kraut founder Andy Reed, Iannarino says, “Without a doubt, I believe he will have 20 states within next few years. He’s going to be huge.” In addition to Whole Foods, Central Ohioans can find it at Weiland’s Market, The Hill’s Market locations and Lucky’s Market. For more information, visit FermentedKrazyKraut.com.


Looking to the future, Iannarino, who manages money for a living in addition to his role at Synergistic Foods, wants to help young start-up companies grow. “What I love about millennial [start-ups] is that [so many of them] give a percentage of profits back to local communities,” he says.

Glass Rooster Cannery teaches the “lost arts” of homesteadingFurther touting the benefits of fermented foods, Jeannie Seabrook, co-owner of Glass Rooster Cannery in Sunbury, says much processed food has gone through sterilization, which removes all the bacteria, good and bad, present in the raw material. “Our bodies need healthy bacteria to function correctly,” Seabrook adds. While many take probiotic supplements to maintain healthy bacteria in the gut, Seabrook and others advocate that we “add it back into our diet with fermented food, the way our ancestors did.” When food ferments, harmful bacteria are unable to survive, leaving us with the good bacteria our systems need to digest properly. Seabrook’s interest in fermented food stems back to her childhood. “Sauerkraut has always been on the menu at our house, and my grandmother used to keep crocks in her basement.” In 2011, Seabrook and her sister Susie Schmidhammer opened Glass Rooster Cannery, a sustain-able farm and licensed cannery where they teach the “lost arts” of homesteading: preservation techniques, how to

bake bread and make wine and cheese, among other skills. After attending a seminar taught by Sandor Katz, author of “The Art of Fermentation,” she incorporated fer-menting into class offerings. “Now students start by eating a meal of fermented foods and drink, and the class chooses which techniques they want to learn. We usually end up making three to four ferments for the participants to take home to finish,” she explains. In the fermented lunch pictured, students enjoyed crème fraiche, mustard, cheese, yogurt, salami, fermented grain crackers, sauerkraut, pickled beans, fermented car-rots, kombucha and water kefir. Seabrook says participants appreciate the array of ferment-ed foods and leave inspired to be able to create them simply at home. For more information, visit GlassRoosterCannery.com.

Korean kimchi is said to “improve immunity”Acupuncturist and Chi-nese herbalist Lani Lee, who works at The Center in High, grew up eating kimchi, a Korean version of fermented cabbage, carrots, onions, garlic and other ingredients such as chili peppers. “Koreans believe that it improves the immuni-ty,” says Lee, who praises the benefits of fermented foods for their probiotics and high vitamin content. Traditionally, Koreans eat kimchi everyday and some-times as often as three times a day with every meal. Lee says they eat it in stew, with fried rice and with onions, in pancakes and in dumplings. “It’s vegetarian, though some people add fermented shrimp or anchovies to it,” Lee adds. Some commercial brands have MSG, so she likes to make it herself or enjoy it at Min Ga Korean Restaurant on Bethel Road, where she often takes her clients. With hundreds of types of kimchi, Lee says there are so many ways to make it. The process takes commitment, however, since kimchi needs three to seven days to ferment. She recommends rice for those new to kimchi. “American food in general is very mild, and kimchi is spicy and often salty, so eat it with rice,” she says. To learn more about Lee, visit AcupunctureAndNAET.com.

[Note: The health benefits of fermented products expressed in this article reflect the views of those interviewed. Ac-cording to WebMD.com, neither clinical trials nor “sound scientific evidence” substantiate the numerous claims of kombucha tea, a fermented product.]

Jenny Patton teaches writing at The Ohio State University and blogs at JournalingWithJenny.blogspot.com. Connect at [email protected] or on Twitter @JournalWJenny.


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The truth is you don’t know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaranteed. ~Eminem


healthykids

Nighttime Parenting

Fostering Healthful Sleepby Stephanie Dodd

According to the American Psychological Asso-

ciation, up to 70 percent of children experience

sleep disturbances that affect their emotional and

physical well-being.

Parents frequently awakened by a child’s interrupted slumber typically are torn between the need to care for their own health and that of their child. The goal

is to meet everyone’s needs, so that adequate adult sleep doesn’t feel like child neglect. Solutions are feasible if the parent is emotionally equipped to feel continuing empathy for their little one and secure in their choices for resolu-tion, regardless of setbacks or delays.

Uncovering the real reasons that a child stays alert at bedtime or wakes during the night—such as inconsistent timing of sleep cycles, excessive fatigue, insufficient physi-cal activity, hunger, pain, anxieties, inadequate downtime or a desire for continued interaction with a parent—is the first step. With so many variables, frustration can impede the workings of parental intuition, which is key to the pro-cess, as is testing individual possible solutions long enough to assess the result and then confidently move forward.

Internal CalmExpecting a child to feel so empowered that they can fall asleep on their own is a good beginning. Lindsay Melda, of Atlanta, relates, “Our daughter used to wake us up by coming into our bed each night. Once I realized I was anxious about her sleeping alone in her room and was able to instead trust she was okay, she easily slept through the night, waking more rested. My own anxiety was causing her sleep disturbances.” Christine Gipple, of Oaklyn, New Jersey, a practi-tioner of non-violent communication, shares, “When my daughter is chatty at bedtime and I’m past ready for her to be in bed, I have to consciously pause, or I can snap at her, thus delaying bedtime. Granting myself just five minutes to reset myself and be present in the moment before I gently re-engage is critical to the outcome.” Such checking in with ourselves helps keep a parent thinking positively. Law of Attraction specialist Cassie Parks, of Denver, Colorado, advises, “When you focus on the feeling you desire once a child is peacefully asleep, rather than the feeling you want to move away from, your chances for success greatly increase.” Not-ing how we envision nighttime unfolding or creating a nighttime vision board can help focus and maintain these feelings.

Releasing StressOne method parents have successfully used is the Emo-tional Freedom Technique (EFT). It involves light tapping on specific points along the body’s energy meridians, like the collarbone or between the eyebrows, often accompa-nied by attention to current thoughts and feelings, in order to restore a balanced feeling. Karin Davidson, of Media, Pennsylvania, co-founder of the Meridian Tapping Techniques Association, says, “In-cluding tapping with a supportive nighttime routine can be a godsend. It can relieve distress, whatever its source, increase feelings of security and promote a peaceful transition to sleep.” In clinical studies from the National Institute for Integrative Healthcare, EFT has been shown to counter the stress hormones adrenaline and cortisol, contributing to decreased sleep disturbances. Marissa Wolf, of The Woodlands, Texas, relates, “We moved here from San Diego when my son was 34 months old. He was acting out in ways I’d never seen before, mourning the loss of his routine. Within weeks after we started tapping before school and at night, he was back to his happy self. Last night, he simply went to bed and fell

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asleep. Now when I see his built-up emotions, I know we need to tap.” (To learn more about EFT methods, visit emofree.com.)

Nourished RestGood nutrition is also important to healthy sleep. According to Health Coach Sarah Outlaw, owner of the Natural Health Improvement Center of South Jersey and an advanced Nutrition Response Testing practi-tioner, “Children may be devoid of minerals because of the filtered water we drink. Supplementing with miner-als like magnesium or enriching the diet with trace minerals, sea salt and mineral-rich bone broth will promote a healthy immune system, along with a nervous system programmed for sleep.” Outlaw also advises, “A whole foods diet is paramount to children’s health and sleep ability. Parents should limit or eliminate artificial fla-vors, sweeteners and sugar; preferably at all times, but at least an hour before bedtime.” When a parent takes the time to plan each step toward their goal of optimum sleep and feels secure in following through, they can create a personalized and consistent bed-time routine that fosters a sense of safety for children that feel heard and tended to and know what to expect. Children that gain the ability to natu-rally develop sleep skills reap lifelong health benefits.

Stephanie Dodd is the author of the international bestseller, Good Baby, Bad Sleeper. She blogs at HeartCen-teredSleep.com.

Parents that model self-care

help their children learn to care for

themselves.~ Sheila Pai, author,

Nurturing YouAs a parent, there is nothing worse

than not knowing why a child is sick or how to make them feel

better. Food and environmental allergy symptoms are more common today, and they can often be confused with a virus, an infection, a skin issue or breathing troubles. It often takes time, tests and multiple trips to the doctor’s office to figure out the source of the problem. A doctor’s office can be a scary place for a child, and it is hard for par-ents to explain the concept of allergies in terms a child can understand. In her book, “Blue: The Monkey Who Was Allergic to Bananas,” Katia Dabdoub Hechema tells a story of a sweet young monkey who has an up-set stomach after eating breakfast and dinner. He is sad and does not feel well enough to play with the other monkeys, but he cannot identify why until a world famous animal allergist makes an annual visit to Blue’s zoo. Published in November of 2015, “Blue: The Monkey Who Was Al-lergic to Bananas” takes the reader on a journey of discovery, investiga-tion, and bravery. Blue is a character children can relate to, as he openly expresses a range of human emo-tions throughout the book. He is sad, scared, nervous and apprehensive, but he ends up feeling relieved, grateful and happy. Best of all, he discovers alternative foods that are not only delicious, but also do not hurt his stomach, which allows him to enjoy his life and time with his friends. Hechema is a mother of two children with allergies. Her book was inspired by her son’s question, “Do animals have allergies, too?” They researched the answer together and discovered that animals also suffer from allergies. Hechema said her children chose the howler monkey as the main character because they have a natural frown on their face, yet are so beautiful at the same time.

In addition to the story, the book offers a coloring page in the back, due to her son’s insistence, plus a ques-tionnaire for children in the front. The questionnaire gives children a place to document their food allergies, their al-lergy symptoms and how certain foods make them feel. This is an exercise to help children feel empowered and safe, and opens the lines of communi-cation between the child, the parents and their doctor. To make the story as realistic as possible, Hechema spent time re-searching the zoo environment and obtaining input from doctors and zoo professionals. She hopes the story will find its way into many schools, doctor’s offices and family homes to ease the anxieties that kids go through while dealing with allergies. An appropriate book for children of all ages, “Blue: The Monkey Who Was Allergic to Bananas” is a powerful tool for parents to have in their arsenal. It is an endearing story, teaching children that allergies can happen to anyone, tests do not have to be scary, and that doctors can make them feel better.

For more information, or to purchase, visit BlueTheMonkey.com.

Laurie Zinn is a Columbus-based freelance writer and the owner of Line-By-Line, a digital content man-agement service for websites, blogs, email marketing and social media. Connect at [email protected].

Children’s Book Addresses Food Allergies

by Laurie Zinn


fitbody

More amateur and serious ath-letes, people wanting to ease stiffness due to sedentary

work and seniors are enjoying a new DIY way to massage out the kinks at home that’s becoming recognized for its benefits by experts worldwide. For the first time, flexibility and mobility rolling ranks in the top 20 of the American College of Sports Medi-

ROLLING FOR FITNESSDIY Rollers Ease Pain and Aid Flexibility

by Randy Kambic

cine’s annual Worldwide Survey of Fitness Trends. Made predominantly of foam and hard rubber, the rollers can “massage, relieve muscle tightness and muscle spasms, increase circula-tion, ease muscular discomfort and assist in the return to normal activity,” according to the organization’s Health & Fitness Journal, which notes a grow-ing market for the devices.

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Dr. Walter Thompson, profes-sor of kinesiology and health with Georgia State University, in Atlanta, was the lead author of the survey. He says, “Personal trainers have found that it works for their clients. We’ve also seen an increase in popularity in gyms and fitness clubs.” The trend is partly spawned by their use in Pilates. Thomp-son adds, “Tech devices, now central to our daily lives, have changed the way we plan and manage our workouts.” Yet, as with other such equipment, users must be educated on how to employ the rollers on their own. Most rollers are available in smooth or ribbed textures in different sizes and densities. Sets include one for deep tissue rolling, self-myofascial re-lease and trigger point relief, designed to aid muscles related to the back, hips, arms, glutes and hamstrings. Dr. Spencer H. Baron, president of NeuroSport Elite, in Davie, Florida, was the 2010 National Sports Chi-ropractor of the Year and served as a chiropractic physician for the Miami Dolphins football team for 19 years. He starts patients out with rollers dur-ing office appointments, especially those with sports injuries. “It empowers them to take charge of their fitness,” he says. “Those standing or sitting all day at work may need it even more than athletes do to improve circulation and stimulate the nervous system.” While rollers can be adminis-


tered to hamstrings and quadriceps by hand, he attests that the back is the most commonly targeted region, and suggests two corresponding maneuvers: Lie down with a foam roller under the neck at home. Gently roll it across to each shoulder blade, and then center it and roll it down to the buttocks; even to the hamstrings. Next, assume a squatting position against a wall and place a roller between the center of the back and the wall, gently rise up, and then sink down. It’s also possible do this at work in private.

Baron and his col-leagues believe that rollers are beneficial to use on the shoul-ders and arms of tennis players and baseball pitchers. “I like the metaphor of a chef rolling dough in the kitchen. With a similar motion, you’re kneading muscles and tendons, improving blood flow and circu-

lation to sore areas,” he says. Jason Karp, Ph.D., the 2011 Individuals with Disabilities Education Act Personal Trainer of the Year and creator of his company’s Run-Fit certi-fication program, has seen the popu-larity of the devices on the rise with runners. “People like gadgets” that can help them, he notes. “Runners get tight from running, and rollers can help alleviate that tightness. I know a lot of runners that swear by them.” Karp, a California author of six books, including Running for Women and his upcoming The Inner Run-ner, feels that rollers are especially well-suited for post-workout use. “The rollers are basically a form of self-myofascial release, which helps relax muscles by putting pressure on tight areas to cause the muscle to relax via its reflex to tension,” he explains. It looks like this universally ap-plicable and simple fitness tool will keep on rolling through this year and beyond.

Randy Kambic, in Estero, Florida, is a freelance editor and writer for Natural Awakenings and other magazines.

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Three million cats end up in shel-ters every year, according to the American Society for the Preven-

tion of Cruelty to Animals. Owners cite landlord restrictions or allergies in the family as leading reasons. Often, the animal is blamed for an easily fixed behavior problem; the Wake County Animal Center, in Raleigh, North Carolina, interprets rationales such as, “Kitty has a sensitive stomach [throws up] or pees under the bed [likely a urinary tract infection].” “I prefer to call such things is-sues, not problems. They’re often evidence of natural instincts that need to be redirected,” says Anne Moss, owner of TheCatSite.com, from Tel Aviv, Israel. “A vet visit will rule out physical concerns so you can move on to behavioral issues.” Once a cat’s adapted to living with humans, life becomes more pleasant for everyone. Cats can be trained. Dallas cat owner Bettina Bennett of WhichBox-Media.com advises, “Start early, attach rewards and be consistent. Our four cats don’t scratch the furniture, come when called and know when it’s bed-time.” Clicker training works well, adds Becky Morrow, a doctor of veterinari-an medicine who teaches at Duquesne University, in Pittsburgh. “I have 13 cats living in my home and a sanctu-ary housing 65 more. They’ve learned to walk on a leash and obey com-mands.” Dr. Jeff Werber, a Los Angeles

THE WELL-MANNERED CATSimple Ways to Get Kitty to Behaveby Sandra Murphy

naturalpet

veterinarian, has found that scratch-ing furniture, biting people, nocturnal activity, throwing up and ignoring the litter box are the five most common complaints. Scratching lets Kitty leave her scent, stretch and shed old claws. He suggests, “Get a scratching post, but don’t put it in an-out-of-the-way location. Cats like to be where we are. Start with it in the center of the room and gradually move it to the corner.” Measure how tall a cat is when standing on her hind legs with front legs fully extended. Get a post that is half again as tall so she can really stretch. Gently rub her paws on the post first, and then dab on a bit of cat-nip as added entice-ment. Cats don’t like unfamiliar textures, so avoidance train-ing tools can include laying aluminum foil or backing-side-up carpet runners over furniture arms and cushions plus double-sided sticky tape at the corners to

preserve upholstery. When humans become a target for a cat’s pounces, use toys as decoys. A short play session will satisfy their desire to hunt. Leave curtains open so she can see outside, clear shelves for climbing and have a cat tree or window shelf for optimum viewing. A nearby bird feeder will hold a feline’s attention for hours. Werber advises, “For undisturbed household sleep, get the cat toys out about an hour before your bedtime. Fifteen minutes of play will tire a pet. Let him calm down and then feed him. A full cat is a sleepy cat.” Some cats nibble, while others gulp food and then throw up. The recommended antidote is to feed smaller amounts several times a day. Cats should eat both dry and wet food to get carbohydrates and meat, Werber advises. Throwing up can be a sign of hairballs, even if unseen. Put the cat on a natural hairball remedy once a day for four days, then two times a week, until the vomiting stops. A touch of non-petroleum jelly on the cat’s nose or a bit of fish oil or pump-kin in her food will work. When cats ignore the litter box, note what’s changed—the type of litter, location of the box, a lurking stray cat or the pet’s health. Arthritic cats find it hard to climb into a tall-sided box. Felines feel vulnerable when using the box, and like to know what’s around them—a lidless box makes them feel safer says Werber. The rule is to have one more litter box than there are cats. If the house is more than one story tall, food, water, beds and litter should be avail-able on every level. “All cats should be kept indoors, microchipped and wearing a colorful collar and tags,” says Werber. Colors give birds fair warning if a cat ever goes outside.

With time and attention, any cat can become an active, well-behaved family member.

Connect with Sandra Murphy at

[email protected].


health. Learn how to mix oils, and why different oils mix well together for an overall wellness enhancer. We will first chat about the oils, then make an immune-boosting roller bottle to take home. Vacation season is fast approaching, and a roller bottle is a helpful tool to take with on a trip to protect family health. $20. Renew Wellness, 287 W. Johnstown Rd., Columbus. 614-305-5102. [email protected]. Renew-Wellness-Center.com.

SUNDAY, MARCH 13Meditation Immersion – 2-4:30pm. Join us for mindful breathing, guided visualization, candle meditation and indoor-walking meditation. Led by mindfulness master Sheri Rathburn, with chakra balancing through toning performed by vocalist and healer Jacki Keys. $45. Om2Ohm Meditation and Wellness Center, 324 W. Case St., Powell. 614-787-0583. Om2Ohm.com.

FRIDAY, MARCH 18Spring Equinox Open House – 6-8pm. Join The Reiki Center as we welcome Spring. Staff and volunteers will be available to explain our services and classes, as well as offer demonstrations of our modalities. Featuring live music, snacks and door prizes. Free. The Reiki Center, 1540 W. 5th Ave., Columbus. 614-432-6632. TheReikiCenter.net.

SATURDAY, MARCH 19Reiki: Level I Certification – 1:30-4:30pm. Om2Reiki Certification combines the Usui Reiki teachings with powerful supplemental healing modalities. This class is for those seeking to learn more about this healing art, plus how to heal themselves, family, friends and pets. Once this level has been completed, participants are eligible for Reiki II. Taught by Sheri Mollica-Rathburn, Reiki Master Teacher and Karuna Reiki Master Practitioner. Includes manual. $125. Om2Ohm Meditation and Wellness Center, 324 W. Case St., Powell. 614-787-0583. Om2Ohm.com.

SUNDAY, MARCH 20Vegan Spring Pop-Up Market – Noon-4pm. This family-friendly event offers an opportunity to explore environmentally-sustainable eggs, grass and baskets for the Easter holiday. Children may participate in a vegan “egg” hunt at 2pm. Open to vegans and non-vegans alike. Free. It’s All Natural!, 1360 Cherry Bottom Rd., Gahanna. 614-476-6159. ItsAll-Natural.com.

calendarofeventsNOTE: All calendar events must be received via email by the 18th of the month and adhere to our guidelines. Email [email protected] for guidelines and to submit entries. No phone calls or faxes, please. Or visit NACentralOhio.com to submit online.

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FRIDAY, MARCH 4Sacred Circle with Diana Rankin – 6:30-8:30pm. Sacred Circle Meditations and Messages include an evening of story, a guided meditation for personal and planetary healing, plus individual psychic messages that having teaching moments and meaning for everyone in attendance. These gatherings are open to everyone, and help acceler-ate growth and manifest dreams and desires. We seek to alleviate suffering in our world, and heal our planet. Free, with a suggested donation of $20. The Reiki Center, 1540 W. 5th Ave., Columbus. 614-432-6632. TheReikiCenter.net.

SATURDAY, MARCH 5Meditation for Beginners – 10-11am. Learn to manage peace instead of stress. This beginner-level class is about how to overcome anxiety, manage pain and bring inner calm and clarity. We will explore several techniques and medita-tion styles for all types of people, including those who have never meditated before. Led by Certified Meditation Instructor and Reiki Master Teacher Sheri Mollica-Rathburn. Drop-ins welcome. $10. Om2Ohm Meditation and Wellness Center, 324 W. Case St., Powell. 614-787-0583. Om2Ohm.com.

SUNDAY, MARCH 6Whale Sound Healing and Reiki – 2-3pm. Quiet the mind, feel as if floating in an ethereal ocean, plus be soothed by healing whale songs and sweet tones, all while receiving Reiki healing touch in a group experience. Our master practitioners will help clear energetic build-up and enhance the flow of life-force energy. $25. Om2Ohm Meditation and Wellness Center, 324 W. Case St., Powell. 614-787-0583. Om2Ohm.com.

FRIDAY, MARCH 11Oneness Awakenings Course with Chuck Reyn-olds – (Series: 3/12, 3/13) Join us on an inward journey that moves toward a state of Oneness, where there is no resistence, conflict or suffering, and instead joy and peace. The Oneness Blessing is an energy transfer that causes a neurobiologi-cal change in the brain that reduces the power of the ego and connects us with spirit. It results in a growth in consciousness by creating a shift in the perception and experience of life. This non-denominational experience awakens a connection with the oneness in everything, allowing each of us to deepen our relationship with ourselves and all those we love. $245. The Reiki Center, 1540 W. 5th Ave., Columbus. 614-432-6632. TheReiki-Center.net.Essential Oils, Travel and Roller Balls – 6:30-7:30pm. Join Renew Wellness and Ali Deck, Silver Wellness Advocate at doTERRA International, for an educational and fun night on how Certified Pure Therapeutic Grade (CPTG) essential oils are revolutionizing the way families manage their

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Draw Your Dreams Into Reality – 2-5pm. Ex-perience how powerful expressive drawing can be for awakening and healing the mind, body and soul. Allow old blocks to become building blocks toward dreams. Artist and spiritual healer Maggie Ervin will guide us through meditation, visualiza-tion, symbolism, affirmations and drawings to rekindle a love of life and awaken the child inside. No artistic experience necessary. All supplies provided. $45. Om2Ohm Meditation and Wellness Center, 324 W. Case St., Powell. 614-787-0583. Om2Ohm.com.

SATURDAY, MARCH 26Strategic Chakra Mapping with Jennifer Sieck – (Two-part series: 4/9) 1-4:30pm. Inner Voice Intuitive Readings and Counseling presents a multi-class workshop to help grow intuition and awareness, as well as offer a method to move through blockages and toward dreams. $90. The Reiki Center, 1540 W. 5th Ave., Columbus. 614-432-6632. TheReikiCenter.net.

TUESDAY, MARCH 29Essential Oils for Pets with Dennie Campbell, LMT – 6-8pm. Therapeutic-grade essential oils are safe for pets. We will discuss hygiene, body care, dietary supplementation and emotional well-being. Learn how essential oils can eliminate the need for chemicals and be a natural alternative when caring for a pet. $10. The Reiki Center, 1540 W. 5th Ave., Columbus. 614-432-6632. TheReikiCenter.net.

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sundayFundamentals of Yoga – 10:30-11:45am. An introduction to all things yoga, from class etiquette to breathing and relaxation techniques. Mats are available to borrow. $15. Room to Breathe Yoga, 6260 S Sunbury Rd, Westerville. 614-378-4778. [email protected]. AmylyBrook.com.Kundalini with Alex Everett – 11:45am-1pm. An uplifting blend of spiritual and physical practices. This yoga style incorporates movement, dynamic breathing techniques, meditation, and the chant-ing of mantras. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.Advanced Yingjie Tai Chi – 3-4pm. This Tai Chi style blends various martial arts into a philosophy designed to develop strength, relaxation, and self-defense. Positive energy for stress relief. $35/session, $85/monthly. The Grey Budha, 400 West Rich St, Columbus. 614-975-7683. GreyBudha.Weebly.com.Yin Yoga – 6-7pm. Lengthen connective tissue by releasing into each posture for three to five min-utes. Open to all, but not recommended for those in the third trimester of pregnancy. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. ShiftGrandview.com.Sekoia with Karine Wascher – 6:30-7:45pm. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.

mondayMorning Meditation – 8:30-9am. An empower-ing and relaxing way to set the tone for the day or week. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. Shift-Grandview.com.Urban Zen with Lori Moffet –12:30-1:30pm. This class is appropriate for everyone, whether recovering from an illness or injury or simply in need of tender loving care. The modalities of Urban Zen include gentle movements, restorative yoga poses, body scans, breath practices, aroma-therapy and Reiki. Each session guides students through a different symptom. Experience a respite from a busy day. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.Next Level: High Intensity Training – 5:30-6:30pm. This total body workout shocks muscles with an always-changing format and set of ex-ercises. Any fitness level can have benefit from this program. Builds endurance, reduces body fat and increases flexibility. $10. Elite Physiques, 350 E Orange Rd, Lewis Center. 740-548-3637. ElitePhysiquesInc.com.Fascial Flow – 7-8pm. Incorporate foam rollers, trigger point props, stability equipment, develop-mental patterning, and yoga to uniquely access and work through tension, pain, and stress. Instructor: Melinda Cooksey, PhD. $20. All Life Center, 123 Hyatts Rd, Delaware. AllLifeCenter.org.

tuesdayTea for Tuesdays – 10am-6pm. During regular Tuesday business hours, come sample a warm tea in the cold months, and a cool tea in the warm months. Free. Boline Apothecary. 15 W Dunedin Rd., Co-lumbus. 614-517-0466. BolineApothecary.com.Chair Yoga – 11:15am-12:15pm. Designed for those who might have difficulty using a yoga mat, this class is suitable for all levels of practice and includes standing poses and balances, plus work along a wall to lengthen and strengthen the body. $15. Yoga-Well-Being, 1890 Northwest Blvd., Ste. 340, Columbus. 614-432-7553. YWBYoga.com.Mid-Day Hatha Yoga – 12:15-1pm. Prep the body to handle the rest of the day centered, grounded, but stimulated and strong. Open to all levels. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. Shift-Grandview.com.Hot Flow Level 1/2 with Anne Weidinger – 7:30-8:15pm. Grow Yoga, 1780 W 5th Ave, Grandview Heights. 614-291-4444. YogaOnHigh.com.iRest Yoga Nidra with Michele Vinbury – 7:30-8:15pm. iRest® Yoga Nidra is an evidence-based, ancient transformative practice of deep relaxation and meditative inquiry. Release negative emotions and thought patterns, and calm the nervous system. Develop an inner sanctuary of well-being and equanimity that underlies all life circumstances. Learn how to live contentedly and free of conflict, anxiety, fear, and suffering by opening mind and body to their inherent health and wholeness. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.Big Asana with Michelle Winship – 7:30-9pm. A safe space for people with larger bodies who may not have felt welcomed and honored in other movement classes. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.

wednesdayMorning Meditation – 8:30-9am. An empower-ing and relaxing way to set the tone for the day or week. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. Shift-Grandview.com.Hatha Level 1/2 with Jodi Patton – 9:30-11pm. This is an appropriate class for students who have completed Yoga on High’s Hatha New Beginner Class or have equivalent introductory yoga experience. This mixed-level class allows students continue the study and practice of Hatha yoga fundamentals; students are also invited to explore more advanced poses with the comfort of modifications. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.comKundalini Yoga – 5:45-7:45pm. An all-encom-passing yoga that uses pranayam (breathing techniques), yoga posture, movements, mantra, deep relaxation, and meditation. Flexibility is not required, however, and open mind is important.

classifiedsClassified ads are $1 per word, per month. Minimum 25 words. To place a listing, email content to [email protected]. Submission deadline is the 18th of the month.

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SEEKING QUALIFIED DELIVERY DRIV-ERS - As Natural Awakenings continues to grow we are looking for regular readers to help expand our distribution network in the Central Ohio community. Must have own vehicle and a flexible schedule, roughly 5-10 hours monthly. Pay is per stop and based on city-specific routes. E-mail [email protected] to apply.

MEDITATION GROUP

JEWISH MEDITATION PROJECT OF CO-LUMBUS – Offers silent, walking, and guided meditations, with themes and chants drawn from traditional sources. For anyone interested in building a mindfulness practice. 614-738-0389. JewishMeditationColumbus.org.

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FOR SALE – Freezer beef, high in omega-3s. One-hundred percent grass fed, with no grain finishing. Economical, healthy, and raised at Pleas-ant Springs Farm, Mount Vernon. 740-427-9001. OEFFA.org/userprofile.php?geg=1073.


$15/drop-in, $12/two or more classes. Center for Wholeness, 4041 N High St, 614-596-6385. [email protected]. CFWohio.org.Weight Loss Workshop – 6-7pm. Informative Workshop with Dr. Ardie Singh, introducing Nu-triMost All-Natural Ultimate Weight Loss System. Learn more about correcting hormone levels, clearing toxins, losing fat and restoring balance to the body. Free. Worthington Health Solutions, 55 Caren Ave, Ste 360, Worthington. 614-436-9355. 614FatLoss.com.Tai Chi – 6-7:15pm. A moving meditation done standing that centers and grounds the practitioner. Build strength and balance in the physical body while enhancing internal vital energy. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. ShiftGrandview.com.Beginning Yingjie Tai Chi – 6:30-8pm. This Tai Chi style blends various martial arts into a philoso-phy designed to develop strength, relaxation, and self-defense. Positive energy for stress relief. $35/session, $85/monthly. The Grey Budha, 400 West Rich St, Columbus. 614-975-7683. GreyBudha.Weebly.com.

thursdayMixed Level Vinyasa Flow Yoga – 9:30-10:30am. Participants build strength, plus increase flexibility and balance. Poses move gracefully from one to the next, using the inhalation and exhalation of the breath as a guide for each movement. Taught by Lisa Chorey. $15/drop-in. Elite Physiques, 350 E Orange Rd, Lewis Center. 740-548-3637. ElitePhysiquesInc.com.Sekoia with Michele Vinbury – 9:45-11am. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.$5 Karma Yoga – 12-1pm. Grow Yoga, 1780 W 5th Ave, Grandview Heights. 614-291-4444. YogaOnHigh.com.Mid-Day Hatha Yoga – 12:15-1pm. Prep the body to handle the rest of the day centered, grounded, but stimulated and strong. Open to all levels. Shift, 1520 W 1st Ave, Grandview Heights. 614-407-4668. [email protected]. Shift-Grandview.com.Turtle Flow Yoga – 6:35-7:35pm. Experience completeness by integrating breath and movement to create a powerful and stabilizing, yet delicate and meditative flow. The measured pace supports quality of breath, postural alignment, and aware-ness of the body and mind. Great for beginners to advanced yogis. $15. Arena District Athletic Club, 325 John H. McConnell Blvd, Ste 150, Columbus. 614-719-9616. MaggieFekete.com.Columbus Threshold Choir – 7-8:30pm. For those who can carry a tune, and enjoy conveying kindness through singing. This all-women choir is dedicated to singing at the bedsides of those struggling between living and dying. 35 Oakland Park Ave, Columbus. Free. 614-580-2551. Thresh-oldChoir.org/Columbus.Kundalini Yoga as Taught by Yogi Bhajan – 7-8:30pm. All Life Center, 123 Hyatts Rd, Dela-ware. $15. 812-219-2339. [email protected]. AllLifeCenter.org.

friday$5 Karma Yoga – 3-4pm. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOn-High.com.Dancing Mindfulness – 7:30-8:30pm. For begin-ners and experienced movers alike, this medita-tion and creative movement class explores the mind-body connection and mindfulness through dance. $10 suggested donation. Center for Whole-ness, 4140 N High St, Columbus. 614-546-6264. DancingMindfulness.com.

saturdayFree Meditation with Jasmine Grace – 8-8:20am. Join Jasmine Grace for a pre-practice meditation. A short, but complete meditation practice. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.Hatha Beginner Drop-In with Mary Ellen Bib-yk – 10:30-11:45am. Class assumes no prior yoga experience and covers basic breath work and yoga postures. Simple stretches and deep relaxation are included each week. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.Ashtanga Beginner Drop-in with Stella Cor-nett – 12-1:30pm. Yoga on High, 1081 N High St, Columbus. 614-291-4444. YogaOnHigh.com.

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ACUPUNCTURE

FINE BALANCE ACUPUNCTUREMelanie Campbell, L.Ac830 E Johnstown Rd, Ste C, Gahanna614-584-7989MKC@FineBalanceAcupuncture.comFineBalanceAcupuncture.com

Our practice is based on the most essential belief in Traditional Chinese Medicine: balance. Whether you

are experiencing a chronic or acute problem, restoring balance is the key to your well-being. Regardless of what might be ailing you (infertility, high stress, etc.), acupuncture is a natural and effective medical option that not only treats an illness, but assists in preventing it. We help you regain balance and restore harmony in the body, so it can function optimally.

ALLERGY TESTINGCOLUMBUS LASER ALLERGY Ginny Johnsen Rockenbaugh, RD, LD, CLT, CHHP 6797 N High St, Ste 221, Worthington [email protected] BalancedWellnessAndNutrition.net

Columbus Laser Allergy’s Laser Allergy Relief Program uses the LZR7™, targeting the problem at its source – the immune system. Medications and shots only treat symptoms, so results are temporary and require continual daily, weekly or monthly doses for several years. Our program differs by painlessly and effectively identifying allergens, then re-educating the immune system to no longer react inapproriately to them. See ad, page 23.

APOTHECARY

BOLINE APOTHECARYLily Shahar Kunning, Owner15 W Dunedin Rd, Columbus614-517-0466Lily@BolineApothecary.comBolineApothecary.com

We are an old-fashioned apothecary that makes tonics and body care for the community. Our shop is run by an herb-

alist who uses time-tested, tried-and-true methods to select and curate her “good for you” offerings. We also carry local and national lines of homeopathic remedies, Ayurvedic medicine, Traditional Chinese Medicine (TCM), dried bulk herbs, spices, body care ingredients and essential oils. Classes are held regularly on the demonstration and hands-on creation of human and pet remedies. Many of our raw ingredients are sourced locally, so be sure to visit regularly to view our seasonal offerings. See ad, page 40.

BIOFEEDBACK

BRAINCORE THERAPYDeb Wellmes, MA, CCC/SLP, NDBeecher Wellness Center428 Beecher Rd, Ste B, [email protected]

Bra inCore Therapy™ provides a unique, drug-free approach to treating Brainwave Dysregulation, a condition brought about

by tension on the nervous system from a variety of factors. Brainwave Dysregulation may be associated with several neurological conditions such as ADD/ADHD, insomnia, panic attacks, autism, anxiety, memory loss, TBI, migraines and PTSD.

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

BIOIDENTICAL HORMONE THERAPY

INTEGRATIVE HORMONE CONSULTINGRobert Wood, RPh, Consulting Pharmacist7720 Rivers Edge Dr, Ste 121, Columbus614-888-8923IntegrativeHormoneConsulting.com

Dr. Wood works closely with each patient to p rov ide the co r rec t balance of hormone the rapy, nu t r i t i ona l support and lifestyle

changes. He has 18 years experience, works with many area practitioners, and sees patients of all ages, both men and women. Find out how hormone therapy can be effective in multiple-symptom management. See ad, page 34.

CHIROPRACTIC

BEECHER CHIROPRACTICDr. Joseph IuvaraDr. Benjamin LongDr. Paul Valenti428 Beecher Rd, Ste B, Gahanna614-855-5533BeecherChiro.com

We l c o m e t o B e e c h e r Chiropractic and Wellness Center. Our goal is to help improve your health through complementary and integrative techniques designed to enrich and balance your everyday

life. Our team of doctors and therapists have created a welcoming environment where each person is treated based on their own unique needs. Balancing all aspects of a person on an individual basis, and offering cutting-edge treatments that are only available in our center, sets us apart as Ohio’s foremost chiropractic and wellness center.

DAY CARE - ORGANIC

THE BARRINGTON SCHOOL6046 Tara Hill Dr, Dublin614-336-300010655 Sawmill Pkwy, Powell614-336-0000***Opening in May 2016***Cemetery Rd, HilliardSawmill/Bethel Rd, [email protected]

The Barrington is an all-inclusive child ca re fac i l i ty fo r i n f a n t s t h r o u g h

school age. We are proud to offer organic meals prepared from natural, fresh ingredients and free-range, non-processed meats. We have exceptional teacher-to-student ratios, and all our instructors are experienced and well-educated. Daily classes feature a rotation of gymnastics, dance, music, yoga and cooking. See ad, page 12.

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DENTISTRY

DENTAL ALTERNATIVESDr. Richard DeLano, DDS, MS150 E Wilson Bridge Rd, Ste 150, Worthington614-888-0377DentalAlternatives.net

Dental Alternatives is the dental office of Richard M. DeLano III, DDS, MS. Dr. DeLano pract ices

general dentistry with a holistic approach. He takes time with his patients to explain the choices they have concerning their oral health. Dental Alternatives is a mercury-safe and fluoride-free dental practice. Visit our website to learn more. See ad, page 22.

DIGESTIVE HEALTH

ALTERNATIVE HEALTH OASISKate Dixon, Loomis Digestive Specialist, CNHP, Certified Colon HydrotherapistDr. Michael H. Fritz, Chiropractor, Certified Applied Kinesiologist, Certified Microscopist, Naturopathic Doctor10223 Sawmill Pkwy, Powell614-717-9144Info@AlternativeHealthOasis.comAlternativeHealthOasis.com

Each year statistics show that more Americans complain of d i g e s t i v e p a i n . T h e s e discomforts are commonly attributed to symptoms such as: stomachache, allergies, skin problems, depression, anxiety,

immune dysfunctions and diarrhea. They may also be related to chronic pain, bloating and cramps. We believe diet and digestion play a major role in the prevention and reversal of chronic degenerative disease. We objectively test and compare against our extensive patient history survey to determine which specific enzymes and nutrients are missing from the client, and then help bring the body back into balance.

ESSENTIAL OILS

DOTERRA ESSENTIAL OILSLori and Mark Vaas, Blue Diamond Wellness Advocates614-582-7680LoriVaas@gmail.comHealing-Essential-Oils.com

Who is controlling your health care? Empower yourself with Nature’s

medicine: essential oils! We will teach you how at our free classes. doTERRA is the only brand to be third-party certified as 100 percent pure and potent, and why it is currently being used in many hospitals, including locally at the OSU’s James Cancer Hospital. Email us for a current class schedule, or to schedule your free private consult. Also visit our Facebook page – Lori’s Essential Oil Well. See ad, page 16.

FENG SHUI

FENG SHUI INSTITUTE OF AMERICAConnie Spruill, Owner/Director An International Feng Shui Certification School614-325-5452 (cell)614-837-8370 (school)[email protected]

We enroll new students throughout the year for feng shui certification. Our program teaches a scientific a n d m i n d f u l a p p r o a c h , incorporating brain science and teaching only remedies that are backed up by science. We offer a proven business system training

that guarantees new profit centers for your holistic practice. We are a Certified Gold School with the International Feng Shui Guild. Private feng shui consultations are available for residential and businesses. Continuing education courses can be customized for your industry. If you are not inclined to enroll in full certification, we offer a personal feng shui coaching course to apply to your own life. See ad, page 14.

FURNITURE

T.Y. FINE FURNITUREWes Miller, Sales Manager106 E Moler St, Columbus614-929-5255Service@TYFineFurniture.comTYFineFurniture.com

We custom design and hand produce al l our unique commercial and home décor pieces from naturally fallen timber, applying water or milk-based glues and a

proprietary organic wood finish. Our furniture is heirloom quality and guaranteed for life. We also sell a handpicked selection of Ohio-made organic mattresses, to help reduce harmful chemical exposure in your home. See ad, page 2.

HYPNOTHERAPY

INTEGRATIVE HYPNOTHERAPYTD Hickerson, Certified Hypnotherapist77 E Wilson Bridge Rd #200, Worthington614-304-1061Info@Integrative-Hypnotherapy.comIntegrative-Hypnotherapy.com

At Integrative Hypnotherapy, we help our clients grow through the issues that kept them frustrated, worried and hurt. We help them find the relief they need, and build confidence, peace and ease into their daily lives. We do this by getting to the root of the matter (the thoughts and beliefs

in the mind) and that is precisely why the changes stick. If you need some support in making a lasting positive change, schedule yourself a free phone consult today at In-Hyp.com/free, or call us at (614) 304-1061. P.S. - We can help with a number of issues. See In-Hyp.com/155 for a list of some of the issues we work with. See ad, page 31.

INTEGRATIVE PSYCHIATRY

BRAIN ENERGY MDDr. Linda Cole, MD287 W Johnstown Rd, Gahanna614-887-7731BrainEnergyMD.com

Optimize your journey to wellness. Specializing in t r e a t m e n t p l a n s f o r depression, mild cognitive impairment, adult ADHD, OCD, anxiety and other mood disorders. Integrative P s y c h i a t r y c o m b i n e s

medical and holistic approaches to find and correct the underlying causes of disease, by first looking where problems tend to begin (in your gut, immune and endocrine systems) and then testing for your particular imbalances and deficiencies.

INTEGRATIVE THERAPY

OASIS OF THE HEARTTabby Sapene, MSW, LISW-S6135 Memorial Dr, Ste 102E, Dublin614-273-5698OasisOfTheHeart.com

At Oasis of the Heart, we are dedicated to addressing our clients’ needs based on a h o l i s t i c a p p r o a c h , integrating all aspects of their experience. We see the events that one experiences in life as opportunities to

grow – mentally, physically, emotionally and spiritually. Create a more balanced life by becoming in tune with your “whole” self. We provide counseling, consultation, energy therapy, crystal therapy and guided meditation/imagery, plus offer a selection of energy-infused crystal jewelry and organic skin care products.

Let the business know you heard about it in Natural Awakenings!


NATURAL FOODS

BEXLEY NATURAL MARKET508 N Cassady Ave, Bexley614-252-3951BexleyNaturalMarket@yahoo.comBexleyNaturalMarket.org

The Bexley Natural Market is a not-for-profit coop-e ra t ive g roce ry s to re dedicated to providing food of the highest possible nutritional quality to our members and community.

We provide many local and organic products, bulk foods, organic herbs and spices, as well as a vast array of vitamins and supplements to support the health of our customers. We like to support local businesses and farmers by being a space in which their products are available. See ad, page 34.

IT’S ALL NATURAL!1360 Cherry Bottom Rd, Gahanna614-476-6159ItsAll-Natural.com

It’s All Natural! is a prominent source of vegetarian and vegan products, offering organic, eco-conscious and down-to-earth items. Our mission is to promote a benevolent, eco-friendly and vegan lifestyle. We strive to be

fertile ground where seeds of love can be planted to grow in health and harmony. See ad, page 34.

MOMENTUM98 NATURAL HEALTH STORE3509 N High St, [email protected]

We have been serving the holistic health needs of the Central Ohio community since January 1, 1980, selling products that uplift on all levels of existence. We carry raw foods and superfoods,

herbal supplements and oxygen supplements, castor oil and essential oils, plus Chinese herbal tonics and shilajit. We also specialize in wellness and natural living accessories, including over 100 massage tools, magnets, color therapy glasses, coning candles, tuning forks, yoga supplies, hemp clothing, inversion and exercise machines, water purifying and energizing devices, plus foot detox ionizers. Stop by our store to experience five to ten minutes of the Relax far-infrared saunas and lamps, to detoxify, ease inflammation and pain, and invigorate the body.

RAISIN RACK NATURAL FOOD MARKET2545 W Schrock Rd, Westerville614-882-5886RaisinRack.com

Raisin Rack offers a complete variety of organic groceries, including gluten-free

foods, vegan/vegetarian products, and dairy-free items. Bulk grains, herbs, nuts and seeds accompany organically-grown fruits and vegetables, as well as a complete selection of vitamins, minerals, herbals and other nutrients from leading national brands. See ad, page 27.

NATUROPATHY

PHOENIX WELLNESS CENTERDr. Trudy Pieper, NDDr. Allison Engelbert, ND10 S Main St, Johnstown740-616-9949PhoenixWellness4U.com

Drs. Trudy and Allison are board c e r t i f i e d a n d accredited by the

American Naturo-pathic Medical Association (ANMA), the oldest and largest professional naturopathic medical organization in the U.S. Dr. Trudy is author of Prevention is the Cure for Cancer and was awarded the ANMA 2014 Higher Achievement Award. Dr. Allison is a Master Herbalist and specializes in women’s wellness.

REAL ESTATE

DUNIGAN REAL ESTATE GROUPCindy Dunigan, Realtor3500 N High St, [email protected]

There are only a handful of Realtors in the Central Ohio area t h a t c a r r y t h e N a t i o n a l Association of Realtors GREEN designation, and Cindy Dunigan is one of them. She has taken the

initiative to encourage the industry to produce more sustainable homes, and helps communities to reduce their consumption by implementing sustainable practices. Cindy is devoted to reducingher own footprint on the environment, and livesby her motto: “We can make a significant impacton the world around us one person at a time.”

JEWELRY

AUDACIOUS BOUTIQUEMary Curran, Owner4375 W Dublin-Granville Rd, Dublin614-799-8951AudaciousBoutique.com

Audacious Bou-t ique fea tu res American-made c l o t h i n g a n d

jewelry items, including sustainably-made pieces from Alex and Ani, plus locally-made organic herbal salves. We also offer a wide variety of sunglasses, scarves, handbags and accessories. Let us help you build your wardrobe, from top to bottom. We carry products for all ages. Stop in to see our rotating seasonal offerings. See ad, page 9.

LIFE COACHING

INTENTIONAL EXCELLENCEDavid WetmoreBased in [email protected]

Are there areas in your life that don’t seem to be working as you would like them to,

perhaps an unfulfilling job or career path, or less than satisfying relationships? Do chaos and unwelcome change seem to haunt you? Are you not sure what real success looks like? If you relate to any of these or have similar circumstances, then personal coaching could be the way to overcome these struggles. At Intentional Excellence, we assist people in creating simple holistic solutions to complex situations. We help you bring your best self to the forefront, to move confidently in the direction of the life you deserve. Please contact us for a complimentary session. It might just solve an immediate and pressing problem, or provide an insight that changes your life.

MEDITATION

OM2OHM WELLNESS STUDIOSheri Mollica-Rathburn, Owner, C.MI324 W Case St, [email protected]

O m 2 O h m w i l l change the way you think about stress management. We

offer Peace Management for individuals and groups, teaching management of daily peace as opposed to stress. Through Certified Meditation Instruction, Sound Healing, Chromotherapy, Mindfulness based guidance, Energy and Body Work we will transform and empower you. Allow yourself time for peace in our beautiful Om2Ohm wellness center, leave your worries at the door and enter into your “Om away from home”.

Start by doing what’s necessary; then do what’s pos-sible; and suddenly, you are doing the impossible.

~Francis of Assisi


REIKIHEALING TOUCH WELLNESSSara Awad, Certified Reiki Practitioner1196 Neil Ave, Columbus123 Hyatts Rd, Delaware614-535-8787Sara@HealingTouchColumbus.comHealingTouchColumbus.com

Optimize your journey to wel lness wi th holistic care for the mind, body and spirit. Tradi t ional Reiki p r o v i d e s a s a f e ,

effective approach to stress reduction, pain relief, weight loss, and recovery from illness, injury or addiction. We also offer aromatherapy, essential oils and the Raindrop Technique® from Young Living.

SALON/SPA

THE NATURAL NAIL SPA8487 Sancus Blvd, Columbus 614-985-3205 TheNaturalNailSpa.com

Incorporating the most n a t u r a l p r o d u c t s a n d processes for manicure, pedicure and waxing, while maintaining the highest

level of cleanliness and sterilization available. See ad, page 13.

VIRTUE SALONMelanie Guzzo, Owner3282 N High St, Columbus614-725-2329VirtueVeganSalon.com

We are committed to helping men and women enjoy the luxuries of the modern beauty industry without harming animals, the environment or our health. We are dedicated to working in an

organized, stress-free setting while enjoying a holistic lifestyle within true community. See ad, page 11.

WELLNESS CENTER

THE REIKI CENTERLinda Haley, RMT, Director 1540 W 5th Ave, Columbus 614-486-8323 TheReikiCenter.net

The Reiki Center is Central Ohio’s oldest and largest natural wellness center, plus the only center to offer Reiki classes in the traditional format. More than 20 services are available to meet your wellness,

spiritual and emotional goals, including energy therapies, therapeutic bodywork, shamanic and intuitive services, as well as animal therapies. Open daily from 9am-9pm. See ad, page 27.

WILBRIDGE WELLNESS GROUPBecky Appelfeller, MAT, CRS, BEP614-515-3692Pam Hatch, M. Ed614-338-5716Irina Alexeeva, LMT740-331-96396797 N High St, Ste 221, WorthingtonWilbridgeConsultation.com

We offer life coaching and massage therapy services. Becky and Pam work with individuals, couples, families and groups. Becky practices a holistic wellness approach to healing and emotional health, drawing from her extensive training in Gestalt therapy, Neuro Emotional Technique (NET), Rubenfeld Synergy and integrative bioenergetic medicine. Pam’s specialties include Emotional Freedom Techniques (EFT) and hypnotherapy, as well as nutrition and lifestyle guidance for mental and emotional health, weight loss and management, mindfulness, and support for depression and anxiety. Irina uses multiple techniques for muscle assessment and healing, such as Myofascial Release (MFR), Craniosacral Therapy (CST), Neuromuscuclar Therapy (NMT), general engagement manipulations, relaxation and trigger points. See ad, page 17.

YOGA

GOYOGAFour locations: New Albany, Powell, Upper Arlington, Worthington 844-469-6428 GoYogaUSA.com

At GoYoga, we are regular working people with busy schedules and t ight budgets , on a

mission to inspire the Central Ohio community through providing convenient and affordable yoga classes, taught by compassionate and knowledgeable instructors. With over 150 programs each week, ranging from Beginners Series, workshops, and 100, 200 and 500-hour teacher training courses, we are here to provide you with a life-changing opportunity to live stronger, healthier and more mindfully. REAL YOGA FOR REAL PEOPLE! See ad, page 42.

RENEW WELLNESSJamie Eversole, RYT-200, LISW287 W Johnstown Rd, Gahanna614-305-5102JamieEversole@Renew-Wellness-Center.comRenew-Wellness-Center.com

As wi th a l l serv ices p r o v i d e d a t R e n e w Wellness (RW), RW Yoga is committed to helping students discover and

become their best selves. Classes, from gentle yoga to power flow, are designed such that participant can connect with a deeper level of being,and achieve a state of peace and contentment within. Teachers double as mental health professionals, so classes are therapeutic in nature and also trauma sensitive. In addition to strengthening the physical body, sessions provide students with practices that help to decrease stress, increase energy, develop mindfulness, and create more balance overall. RW Yoga offers a full weekly drop-in schedule, as well as workshops and series classes. Come try your first class for free! See ad, page 16.

The more colorful the food, the

better. I try to add color to my diet,

which means vegetables and fruits.

~Misty May-Treanor

Life is 10 percent what happens to you and 90

percent how you react to it.

~Charles R. Swindoll


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