natural awakenings greater cincinnati / northern kentucky october 2014

October 2014 | Greater Cincinnati/Northern Kentucky | NaturalCinci.com

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4 Greater Cincinnati/Northern Kentucky Edition NaturalCinci.com

I have always been a big fan of The New York Times bestselling author and pioneering integrative medi-cine advocate Dr. Andrew Weil. This evolved ap-

proach to supporting health combines conventional Western medicine with alternative and complementary modalities such as acupuncture, chiropractic, herbal medicine and natural stress reduction techniques to cre-ate an environment where true healing can take place. Having read his books, Spontaneous Healing and You Can’t Afford to Get Sick, I am in awe of Weil’s insights and ability to articulate how the best medicine is not suppressing symptoms with drugs and surgery, but instead using complementary treatments that work hand-in-hand with the body’s natural defenses to combat the causes of illness and create health. This month, we are fortunate to have the article, “Dr. Andrew Weil on the Evolution of Medicine to Integrative Medicine,” by Natural Awakenings publisher and writer Andrea Schensky Williams, from northern New Mexico. She visited with Weil to update us on what is happening on this medical forefront. With the recent passing of actor Robin Williams, Schensky also was led to inquire about the relationship between depression and health. Another of Weil’s books, Spontaneous Happiness, sheds light on how the integrative movement has been shifting to include psychology and psychiatry, as well. In October’s Healing Ways department article, “Dynamic Duo: Combining Chiropractic and Acupuncture Energizes Health,” Kathleen Barnes explores how leading-edge practitioners are pairing these alternative treatments to yield an even greater, synergistic, healing effect. While either a chiropractic or acupunc-ture session can provide relief in its own right, many wellness practices around our city also are finding good results by combining them. Since most Americans’ thinking today is influenced primarily by conven-tional medicine, seeking professional consultation from integrative practitioners can educate us on which therapies work well together. My hope is that one day, for the sake of everyone’s health, the more gentle, effective way of thinking will go mainstream. Treating one’s mind, body and spirit as a whole system can go a long way to optimizing health. I would love to see America’s healthcare system take this into account, partnering the patient with a supervising doctor informed about much more than traditional options. Education has its IEP (Individual Lesson Plan) to help the struggling child; a holistic IHP (Individual Health Plan) could help chart a course for every individual to safely achieve health in the most effective way possible using the best of all worlds. It would help people like me navigate through the multitude of options available while maintaining our spirited belief in ultimate results. I hope this issue helps lead you to discover the best alternative and comple-mentary therapies for you that support you through any current health crisis and keep you healthy. Natural Awakenings is here to introduce you to Cincinnati practitioners and resources that stand ready to help you on the road to your best health yet.

Feel good, live simply and laugh more,

letterfrompublisher

Carol Stegman, Publisher

PublisherCarol Stegman

Editing/Writing Theresa Archer • Alison Chabonais

Alyssa Jones • Martin Miron Jim Occhiogrosso

Linda Sechrist • Gayle Wilson Rose

Design & ProductionSteffi Karwoth • Stephen Blancett

Sales/MarketingCarol Stegman

Technical SupportChris Stegman

[email protected]

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5natural awakenings October 2014

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

contents

7 newsbriefs

10 globalbriefs

1 1 healthbriefs

15 businessspotlight

20 healingways

26 greenliving

30 fitbody

32 healthykids

35 consciouseating

38 livingwellrecipes

39 wisewords

40 calendar

43 classifieds

45 naturaldirectory

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 513-943-7323. Deadline for ads: the 10th of the month. Submit to [email protected].

EDITORIAL SUBMISSIONSWord documents accepted. Email articles, news items and ideas to: [email protected]. Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONSEmail Calendar Events to: [email protected] for calendar: the 10th of the month.

REGIONAL MARKETSAdvertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

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advertising & submissions

14 ADDRESSING THE PAIN OF OSTEOARTHRITIS by Dr. Hal S. Blatman

18 DR. ANDREW WEIL ON AMERICA’S EVOLUTION INTO INTEGRATIVE MEDICINE by Andrea Schensky Williams

20 DYNAMIC DUO Combining Chiropractic and Acupuncture Energizes Health by Kathleen Barnes

22 SUSTAINABLE CITYSCAPES Urban America is Going Green in a Big Way by Christine MacDonald

26 THE SUN’S ELECTRIFYING FUTURE Solar Power is a Worldwide Eco-Goldmine by Linda Sechrist

28 POST-SUMMER DETOX by Dr. Tiffany Lester

30 BREATH-TAKING WISDOM Six Ways to Inhale Energy and Exhale Stress by Lane Vail

35 AN A FOR APPLES It’s a Top-Ranked Superstar Fruit by Tania Melkonian

39 AIRWAVES ACTIVIST Public Radio’s Steve Curwood Empowers Listeners to Aid Planet Earth by Randy Kambic

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Ailie BioDerma .................................................................. 11, 28Alliance Institute for Integrative Medicine ......................17Allure Salon ......................................................................12, 45Bite Restaurant ......................................................................38Blatman Health and Wellness ........................................ 9, 14Brain Balance Achievement Center ............................. 7, 46Diamond Quality Clean ..................................................12, 45Cincinnati Women’s Expo ......................................................8Coors Core Fitness.................................................................31Diamond Quality Clean .................................................26, 45Donna Lynn Strong Brott, Lac .......................................... 20doTERRA .................................................................................33Elements Massage .........................................................29, 46FIT Body Cinci .................................................................33, 46Flourish Massage and Bodyworks....................................28Gary Matthews ...................................................................... 46Gateways to Healing Chiropractic ...............................21, 45Go Beyond Medicine ..............................................................31Gracetree Yoga and Growth Studio ..................................26Great Parks .............................................................................23Gwendoline Josey .....................................................15, 19, 46HealthSavor ....................................................................35, 46Huber Personalized Medicine ...............................16, 29, 46It’s Yoga .....................................................................................11Julie Chafin Health Insurance ........................................... 45Jungle Jim’s International Market ....................................37Live Well Chiropractic .................................................. 20, 45Mantra Massage and BodywoRx ...................................7, 45Massage Infinity ....................................................................23Mindful Wellness Thermography .................................13, 46Montgomery Dental Medicine .............................................. 3Nature’s Rite ..................................................................... 12, 17Robert Repasky, MS, LMT .................................................. 46NeriumAD .................................................................................6Robert Repasky, MS, LMT .................................................. 46Sangha Yoga Studio ...................................................... 14, 46Significant Healing Well Care .................................2, 45, 46Stillpoint Healing Arts Center .............................................19Ten Thousand Villages .........................................................34The Herb Shop ................................................................ 14, 45The Spice and Tea Exchange ..............................................35Dr. Westendorf, DDS ............................................................. 10Whole Foods Market ...............................................................9YMCA ...................................................................................... 48

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newsbriefs

Fourth Annual National Food Day October 24 Organizers of the fourth

annual Food Day expect thousands of events in all 50 states on or about October 24. The day is an opportunity for schools, families and parents to celebrate, make changes in their

diets and push for improved food policies. Teachers College of Columbia University has created a unique school curriculum for Food Day, designed to teach children the importance of eating fresh food, cutting back on processed foods and advocating for a healthier commu-nity. All over the country, activities will take place designed to make children as familiar with vegetable peelers, cutting boards and mixing bowls as they are with phones and video games. The Food Day website offers several ways for individu-als to get involved. An interactive map allows searching or pinning local events. The site also offers a food literacy quiz, generates a letter grade for the health and environ-mental impact of a particular diet and has many other interesting features.

For more information, visit FoodDay.org.

Lunch and Learn Wellness SeminarsVictoria Smith,

owner of Sig-nificant Healing Well Care Practice and board-certified holistic practitioner, and Carol Stegman, Natural Awaken-ings publisher and wellness advocate, will co-host Lunch and Learn seminars for organizations interested in helping their employees or members learn how to implement a healthier lifestyle. The seminars focus on educating people about the many dangerous ingredients and chemicals in the environ-ment. Stegman says, “Knowledge is power. Learning how to avoid toxic ingredients in food and home products and how to clean up your personal environment, including pantry and personal care items, can go a long way toward helping to relieve symptoms, increase energy and create a safer environment inside and outside your home.”

For more information or to schedule a Lunch and Learn session, call 513-943-7323. See ad, page 2.

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Free Detoxification SeminarsThe Alliance Institute for Integrative Medi-

cine is offering lectures from noon to 1 p.m. or 6 to 7 p.m. on October 1 and 8. Tiffany Lester, M.D., Lisa Gallagher, ND, and Mary Rasmussen, IHC, will explain detoxification and the important roles that nutrition, personal care routines and mental attitudes have in maintaining health. Seasonal transitions are an ideal time for starting an individually tailored and medically supervised detoxification program and establishing healthier habits. These programs may reduce or eliminate symptoms of allergies, irritable bowel syndrome, headaches, chronic fatigue, fibromyalgia and other conditions. They can also help promote an in-crease in energy, weight loss and reduce the effect of meta-bolic issues such as high cholesterol or elevated blood sugar. Each of the fall detoxification programs at the Alliance Institute for Integrative Medicine offers continuous support, daily emails filled with recipes, nutritional guidance, stress-

reduction techniques, positive affirmations and more. The well-ness team also mediates a private Facebook community to allow shared discussion of individual progress, struggles and insights.

All detoxification program participants will receive 20 percent off nutritional counsel-ing, integrative health coaching, infrared saunas and massage therapies. Sample products will be available.

Location: 6400 E. Galbraith Rd., Cincinnati. For more infor-mation or to register, visit MyHealingPartner.com or call 513-791-5521. See ad, page 17.

newsbriefs

Guided Meditation Classes Rejuvenate Mind And Body

Experienced healing pro-

fessionals Cathy Ridgway, owner of Hyde Park Cranial Sacral Therapy, and Barb Litchfield, owner of Healing Touch, will co-host an evening of guided meditation at the Metaform Center, in Hyde Park, from 6:30 to 8:30 p.m., November 12. Meditation is frequently recommended for rejuvenating the mind and body, but it can be difficult for a novice practi-tioner, often requiring training and practice. However, guided meditation requires less individual effort and no previous instruction. It can help participants focus their attention and awareness and attain a deep state of stress reducing focused relaxation, while having a positive effect on physical, mental and spiritual well-being.

The cost is $15, and 50 percent of the proceeds will be do-nated to the Cincinnati Food Bank. Bring a healthy snack to share and preregister by Nov. 6. Location: 2730 Observatory Ave, Hyde Park. For more information or to register, call 513-575-6396 or email [email protected].

cincinnati womens expo �� hey ladies - it’s OK to put yourself first - at least for one day!

sharonville convention centeroctober 25th & 26th, 2014

saturday, 10 am - 5 pmsunday, 11 am - 4 pm

Interested in exhibiting at this exciting women-centric event? Visit womens-expo.com

or call 440.625.6161 ext. 101

Tickets are $5 at the door or $3 on Eventbrite.com.

Children under 12 enter for FREE! shopping FREE spa services hourly drawings

cooking demonstrations sampling health, home & beauty presentations

Plus, enter for a chance to win a Vera Bradleytote. All donations benefitting

The Vera Bradley Foundation for Breast Cancer.

sponsors:

womenexpos


Learn About Essential OilsCertified Health

Coach Re-becca McGrane and holistic health practitioner Lindsay Horland-er will hold Ra Ra for the Ta Ta’s essential oil classes at FIT Body Cinci, in Mason, from 2:30 to 4 p.m., October 5, from 6:30 to 8 p.m., October 13, and in both time slots on October 22 and 29. Research suggests frankincense essential oil from the Middle-Eastern Omani region may be effective for treating advanced breast cancer. It ap-pears to suppress the signaling path-ways and cell cycle regulators that are proposed therapeutic targets for breast cancer. (See Bit.Ly/PMC3258268.)

Registration is $10 and includes a take-home frankincense roller bottle. Mention Natural Awakenings for free essential oil sample. Location: 7558 Central Parke Blvd., Mason. For more information, call 513-409-3174 or visit FitBodyCinci.com. To register for a class, visit RaRaForThe TaTas.com.

Yoga Therapy: An Expanding Health ModalityTriHealth Fitness and Health Pavilion

is offering many varied and custom-ized yoga packages. Yoga therapy is a rapidly expanding health modality with exciting scientific research to support its many benefits. Therapists typically work one-on-one with clients and small groups using yoga stretching (asanas) and breathing techniques (pranayama), as well as meditation. One of the many outstanding benefits of yoga therapy is using routines customized to fit cliens’s specialized needs. For the aging population, the benefits of yoga often include better bal-ance, increased flexibility and strength and improved posture and circulation.

Location: 6200 Pfieffer Rd., Cincinnati. For more information, call 513-246-2642 or visit TriHealth.com.

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Doable RenewablesEngineers Detail a Clean Energy FutureStanford University researchers, led by civil engineer Mark Jacobson, have developed detailed plans for each U.S. state to attain 100 percent wind, water and solar power by 2050 using currently avail-able technology. The plan, presented at the 2014 American Association for the Advancement of Science (AAAS) conference in Chicago, also forms the basis for the Solutions Project nonprofit. “The greatest barriers to a conversion are neither technical nor economic. They are social and political,” the AAAS paper concludes. The proposal is to eliminate dirty and inefficient fossil fuel combustion as an energy source. All vehicles would be powered by electric batteries or by hydrogen produced by electrolysis, rather than natural gas. High-tempera-ture industrial processes would also use electricity or hydrogen combustion. Transmission lines carrying energy between states or countries will prove one of the greatest challenges. With natural energy sources, electricity needs to be more mobile, so that when there’s no sun or wind, a city or country can import the energy it needs. The biggest problem is which companies should pay to build and maintain the lines.

Source: SingularityHub.com

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

Conservation CovenantA Greener Future for National ParksNational parks have an undeniable environmental impact on the very lands they seek to preserve. Yellowstone’s managers have been working on ambitious management goals to elevate it to be a world leader in environmental stewardship and become one of the greenest parks in the world by 2016.

The Yellowstone Environmental Stewardship Initiative goals (against a 2003 baseline) are to reduce greenhouse gas emissions by 30 percent (50 percent by 2025); reduce both electricity and water consumption by 15 percent; reduce fossil fuel consumption by 18 percent; and divert all municipal solid waste from landfills.

Source: Environmental News Network

Household HazardsStates Move Against Toxic Chemicals in Everyday Products

This year, at least 33 states are taking steps to address the untested and toxic chemicals in everyday products. Many toys, clothes, bedding items and baby shampoos contain chemicals toxic to

the brain and body. The federal 1976 Toxic Substances Control Act has become outdated, allowing untested chemicals and known carcinogens, hormone disruptors, heavy metals and other toxins to be ingredients in commonly used products. Wise new policies would change labeling and disclosure rules

for manufacturers so that concerned consumers know what chemi-cals products contain and/or completely phase out the use of chemicals like bisphenol A (BPA) in infant formula cans, food packaging and receipt paper; form-aldehyde in children’s personal care products; chlorinated tris (hydroxymethylamino-methane) in toxic flame retardants and other consumer products; phthalates, lead and/or cadmium in children’s products; and mercury.

View the entire report at Tinyurl.com/State-By-State-Action-List.


Clever CollaborationsRenewables Gain Ground WorldwideExcess heat from London subway tun-nels and an electric substation will soon be funneled into British homes, slashing energy costs and lowering pollution, according to the Islington Council. Germany’s renewable energy in-dustry has broken a solar power record, prompting utility company RWE to close fossil fuel power plants that are no lon-ger competitive. RWE says 3.1 gigawatts of generating capacity, or 6 percent of its total capacity, will be taken offline as it shuts down some of its gas- and coal-fired power stations. In China, wind power is leaving nuclear behind. Electricity output from China’s wind farms exceeded that from its nuclear plants for the first time in 2012 and out-produced it again last year, generating 135 terawatt-hours (1 million megawatts)—nearly enough to power New York state. While it takes about six years to build a nuclear plant, a wind farm can be completed in a matter of months. China also employs a recycling-for-payment program in Beijing sub-way stations that accept plastic bottles as payment. Passengers receive credit ranging from the equivalent of five to 15 cents per bottle, which is applied toward rechargeable subway cards. In the U.S., a newly installed working prototype of a pioneering Solar Road project has raised more than than double its $1 million crowd-funding goal to seed the manufacturing process (Indiegogo.com/projects/solar-roadways). Watch a video at Tinyurl.com/NewSolarRoadways.

Primary Source: Earth Policy Institute

Natural Remedy for Skin Rashes from the AmazonThe incidence of itchy, dry, flaky and red irritating skin

rashes is a common problem for adults and children and has been rising steadily over the past decade. Known as eczema or atopic dermatitis, the itchy rash often spreads and can become infected when scratched. The exact cause of the condition is not completely understood, but, accord-ing to the National Eczema Association, nearly 32 mil-lion people suffer from it in the U.S., of which at least 10 percent are children. Drug store shelves are well stocked with anti-itch and anti-inflammatory creams that typically contain topical steroids and antihistamines. However, while these medications can reduce the symptoms of eczema, some of them have unwanted side effects. The incomplete understanding of the disease has contributed to a lack of effective, healing treat-ments for many years. Resin from the Croton lechleri tree, from the Amazon rain forest, has histori-cally been used to to treat eczema. The resin appears to have a number of different plant phytochemicals that have powerful medicinal properties. It has been used for centuries among indigenous tribes for many conditions, including salves to help seal and heal wounds and skin rashes. The resin, referred to as flavokine, has been described as having antioxidants that mediate the localized cause of inflammation. A product based on flavokine has been developed and is proving to be effective against several types of skin rashes, including eczema. “Flavokine is one of the most potent antioxidants I have ever seen,” says Dr. Knox Van Dyke, a leading antioxidant researcher at West Virginia University. “I would expect a product containing this substance to have strong anti-inflammatory characteristics.” Both adults and children that have used this safe, natural prod-uct have reported substantial relief from the itching and redness associated with eczema and other rashes. Dr. John Wallace, of the University of Calgary faculty of medicine, and his research team have been conducting research on the properties of the Croton lechleri plant as a potent inhibitor of inflammation and pain. In an article pub-lished in 2000 in Natural Science, Wallace predicts, “Every medicine cabinet and first-aid kit in North America will one day be stocked with medicines containing the sap of this South American tree.”

Ailie BioDerma develops innovative plant-based skin care products. For more information on their product line, visit www.AilieBio.com. See ad, page 28.

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Water Fluoridation Gets Another Thumbs-DownAn extensive review of research from the

UK’s University of Kent has concluded that fluoridation of municipal water supplies may be more harmful than helpful, because the reduction in dental cavities from fluoride is due primarily from its topical applica-tion instead of ingestion. Published in the Scientific World Journal earlier this year, the review, which covered 92 studies and scientific papers, concludes that early research showing a reduction of children’s tooth decay from municipal water fluoridation may have been flawed and hadn’t adequately measured the potential harm from higher fluoride consumption. The researchers note that total fluoride intake from most municipalities can significantly exceed the daily recom-mended intake of four milligrams per day, and that overcon-sumption is associated with cognitive impairment, thyroid issues, higher fracture risk, dental fluorosis (mottling of enamel) and enzyme disruption. The researchers also found clear evidence for increased risk of uterine and bladder can-cers in areas where municipal water was fluoridated.

healthbriefs

A New Direction for Neti PotsUsed for centuries

in Asian cultures to support nasal health and eliminate toxins from the nasal mucosa, neti pots have recently become popular in the West-ern world and are recognized for their value in preventing and relieving sinus infections. Typically, a mild solution of unrefined sea salt and purified or distilled water is poured from one nostril through the other to flush out unwanted mucus, bacteria, fungi and other microorganisms. Herbalist Steven Frank, of Nature’s Rite, points to a powerful new para-digm that helps neti pot users deal even more effectively with infection: a regimen of aqueous, colloidal silver and soothing herbal and plant extracts. Frank recommends using the neti pot with a colloidal silver wash that is retained in the nostrils for several minutes. “Bacteria and fungus stick rather well to the nasal mucosa and few are flushed out with simple saline flushes,” he ex-plains. “Most of these nasty pathogens adhere to the mucosa with what is called a biofilm. Within this slime layer, they are well protected and thrive in the warm moist sinuses, so a small saline bath once a day doesn’t bother them much. However, colloidal silver disables certain enzymes needed by anaerobic bacteria, viruses, yeasts and fungus, resulting in their destruction. And, unlike antibiotics, silver does not allow resistant ‘super bugs’ to develop.” He also suggests soothing the sinuses with restorative herbal decoctions. Calendula, plantain and aloe contain vital nutrients that soothe and heal, while Echinacea root and grapefruit seed extract offer antimicrobial benefits. Frank emphasizes the importance of using a neti pot safely and responsibly and warns against table salt, which can irritate nasal membranes, and tap water, which may contain contaminants.

For more information, visit MyNaturesRite.com or call 888-465-4404. See ad, page 17.

Earlier this year, the U.S. Senate unanimously

passed a resolution designating October 6 to

12 as Naturopathic Medicine Week.

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Lower Breast Cancer Risk by Eating Colorful Veggies

Research published in the British Journal of Nutrition discovered that the risk of breast cancer decreases with

increased consumption of specific dietary carotenoids, the pigments in some vegetables and fruits. The research was based on five years of tracking 1,122 women in Guangdong, China; half of them had been diag-nosed with breast cancer and the other half were healthy. Dietary intake information was collected through face-to-face interviews. The women that consumed more beta-carotene in their diet showed a 46 percent lower risk of breast cancer,

while those that consumed more alpha-carotene had a 39 percent reduced inci-dence. The individuals that consumed more foods containing beta-cryptoxanthin had a 62 percent reduced risk; those with diets higher in luteins and zeaxanthins had a 51 percent reduction in breast cancer risk. The scientists found the protective element of increased carotenoid consump-tion more evident among pre-menopausal women and those exposed to second-hand smoke. Dark green leafy vegetables such as kale, spinach and dandelion greens top the list of sources rich in luteins and zeaxanthins, which also includes watercress, basil, parsley, arugula and peas. The highest levels of beta-carotene are found in sweet potatoes, grape leaves, carrots, kale, spinach, collard and other leafy greens. Carrots, red peppers, pumpkin, winter squash, green beans and leafy greens contain alpha-carotene. Red peppers, butternut squash, pumpkin persimmons and tangerines are high in beta-cryptoxanthin.

YOGA PRACTICE PUMPS UP DETOXIFYING ANTIOXIDANTSIndian researchers

recruited 64 physically fit males from the Indian Air Force Academy for a three-month study of yoga’s ef-fect on detoxification. For three months, 34 of the volunteers practiced hatha yoga with pranayama (breathing exercises) and meditation. The other 30 volunteers underwent physical training exercises. At the end of the study, blood tests found significantly higher levels of antioxidants, including vitamin C and vitamin E, among subjects in the yoga group. These participants also showed lower levels of oxidized glutathione and increased levels of two important anti-oxidant enzymes, superoxide dismutase and glutathione reductase, all indicating better detoxification. Meanwhile, the exercise-only group showed no changes in these parameters.

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Addressing the Pain of Osteoarthritis

by Dr. Hal S. Blatman

Arthritis is an inflammation of one or more joints in the body that causes pain and stiffness in the affected

areas. There are several types, but the most prevalent is osteoarthritis, which is typically associated with aging or lifetime damage to the joint from to stress or overuse. According to the Centers for Disease Control, “In the period 2010-2012, an estimated 52.5 million Americans reported that their doctor told them they had arthritis.” This represent an increase of about 2.5 million people from 2007 to 2009. Every moving joint in the body has a cushion of slippery cartilage and synovial fluid between the bone surfaces to allow movement with minimal friction and stress. When there is an injury or the cartilage wears down, the joint becomes inflamed and painful, movement is impaired and arthritis is diagnosed. Often, patients with osteoarthritis are told that the cartilage in a joint is totally gone; the connection is causing bone to rub on bone and replacement surgery should be considered. But if the joint still has reasonable mobility—even though painful—it is unlikely the cartilage is totally destroyed. An X-ray examination of the affected joint can be misleading, because the beam angle may portray no space between bones. However, it only takes a microscopic layer of cartilage to make a joint movable with-out serious pain—and this is often not thick enough to see on an X-ray. The human body is constantly at work growing new cartilage in every joint. When a joint is wearing out, it is usually due to a past trauma that damaged the carti-lage, causing it to wear away faster than the body can replace it. Damaged and worn joints can be helped and in some cases, new cartilage growth can be initiated, thus reducing pain and improving mobility. To restore a worn-out joint, it is important to first reduce the wear and tear on the problem joint by resting it as much as possible. Secondly, proper nutrition and supple-ments such as glucosamine, methylsulfonylmethane (MSM) and turmeric, taken orally, can be effective at reducing acute symptoms of pain and swelling and help the body replace lost cartilage at a faster rate than normal. Transdermal creams containing these supplements can also be effective when applied directly to the joint. If oral agents fail to produce adequate results, glucosamine can be injected directly into the joint. This usually requires a doctor’s prescription to a compounding pharmacist. Many doctors use cortisone injections, but they are a double-edged sword. While the injection can reduce pain and provide quick symptom relief, injected cortisone can cause deterioration in the joint over time, especially with multiple injections, which is counterproductive. If the joint is in serious trouble, treatment can be started using platelet-rich plasma, stem cell or fat graft injections. Such treatments can help people delay joint surgery indefinitely. Osteoarthritis is usually a chronic condition, but there are many treatments that can help a patient manage the symptoms and sometimes even reverse them. Moder-ate, minimally invasive treatments often work better and are less expensive than inject-able or oral pharmaceutical agents.

Hal S. Blatman, M.D., is the founder and medical director of the Blatman Health and Wellness Center, co-author of Winners’ Guide to Pain Relief and a nationally rec-ognized specialist in treating pain. For more information, call 513-956-3200 or visit BlatmanHealthAndWellness.com. See ad, page 9.

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~Pierre Corneille


Self-Empowerment Through Hypnotherapy

by Alyssa Jane Jones

businessspotlight

A significant aspect of Tiger Woods’ success in golf is

his proficiency at main-taining complete focus on the course. One of Gwendoline Josey’s areas of expertise is helping clients achieve the ability to focus like Woods. A certified clinical hypnotherapist based in Cincinnati, Josey knows all about the mental concentration involved in succeeding in golf; it was the reason she became passionate about her profession. Josey lived all over the world and played the sport for years when she realized that many players, including herself, struggle because of concentration and focus limita-tions. Her golf passion and interest in people paved her professional path, making her an authority on not just sidestepping mental obstacles, but completely demolishing them through hypnotherapy. The basis of hypnotherapy is to first induce, and then reason with the mind while the client is in a hypnotic state. Most have watched a hypno-tist induce a group of volunteers into a dreamlike state for entertain-ment—easily convincing their highly susceptible minds that it is below freezing on a humid, summer day or that they have suddenly been trans-ported to Mars. Although humorous, the audience is actually witnessing the participants’ brains descend into a relaxation state known as the alpha frequency. “To get to the alpha state, I create an atmosphere of relaxation

and peace by play-ing relaxing music and speaking with a client in a soothing voice,” explains Josey. This state allows the individual to maintain an awareness of their surroundings. With the subconscious in con-trol, the mind becomes more receptive to suggestion and repre-sents the ideal state for

hypnotherapy. Hypnotherapists work with clients to create peace with a per-sonal challenge in a positive manner. Although the same process is used for entertainment as for hypnotherapy, they are distinctly different. “I work with my clients through two to three sessions lasting from an hour to two hours each, with the goal of aligning a message between the conscious and subconscious. Hypnotherapy is more than just simply suggesting that they do something different; it is a whole process,” says Josey. She adds that someone may consciously understand they have a fear of spiders, but the reason will remain unknown and unresolved until the subconscious is involved. “Fears, such a one focused on eight-legged creatures, usually result from a trigger event. The person may know of the event or it may be tucked away in their subconscious.” With hypno-therapy, the mind relinquishes more control to the subconscious, allowing the therapist to uncover the trigger, or initialevent, that is deterring them. Josey adds, “Everyone has the capac-

ity to overcome whatever obstacle is inhibiting them. Hypnotherapy reasons with the part of our brain that is blocking us.” This medically approved therapy is completely safe for healthy individ-uals that are not under the influence of medication. Josey always begins an initial client meeting by explaining the process. “I let clients know that they will never be in danger during the sessions. I also explain that the success of the therapy is reliant on their attitude during and after the sessions.” Long-term effects of hypnother-apy also depend on how often the client practices self-induced hypnosis after the treatment. Josey has clients create a cue so they can self-induce a hypnotic state when the habit or fear reoccurs. This could be as simple as drinking a glass of water every time a cigarette craving occurs or assuming a specific posture to control breath-ing and gain control of a situation. While Josey specializes in eques-trian sport competition, golf and tennis at the Olympic level, she says many clients come to her for reasons beyond improving sports perfor-mance, including conquering pho-bias, improving confidence, breaking bad habits, gaining public speaking courage, smoking cessation, relieving tension headaches and jumpstarting weight loss. With an assured tone, Josey shares, “The mind has the abil-ity to make these changes. Hypnosis is the simply the tool to spark its potential.”

Gwendoline Josey is a clinical hyp-notherapist who specializes in peak performance sports mental training and golf mental coaching. For more in-formation, call 513- 620-1453 or visit HypnosisOnline.com/Gwendoline. See ad, page 19.

Alyssa Jane Jones is a freelance writer who regularly contributes to Natural Awakenings. Connect with her at [email protected].

Gwendoline Josey


Discovering Ideal Health at Huber Personalized Medicine

by Gayle Wilson

businessspotlight

Feeling lost or treated like a name-less number is a common experi-ence in our mainstream medical

system. This leads many patients to seek alternative approaches such as those offered by Huber Personalized Medicine (HuberPM), of Montgom-ery. Practice owner Dr. Gary Huber and his healthcare team ensure that patients are heard and treated with respect and kindness. His primary objective is to provide patients with personalized and integrative medical care. Patients notice a difference in their initial hour-long appointment at HuberPM. “Listening and understand-ing a patient’s medical history and lifestyle factors are critical,” Huber relates. Both he and his staff focus on thoroughly understanding each patient’s unique situation. “The best treatment is centered on discover-ing and addressing the root cause of symptoms,” he shares with some humor. “Patients need not worry that we’ll simply advise them to regularly eat broccoli and get daily exercise.” HuberPM goes beyond giving patients instructions to help them understand how they got to their state of poor health. “By discover-ing the root cause of their problem,” Huber adds, “we can then recom-mend lifestyle changes and provide modification tools.” Personalized tools might include participating in one of the practice’s goal-setting workshops or partaking in a cooking class; both enable patients to move in a positive and healthy direction. HuberPM Nurse Practitioner Jodi Westfall reflects, “Although Dr. Huber

does prescribe medicine, the use of medications is temporary until we can discover the root cause and reverse it. Few drugs address the true cause of disease. Our goal is to educate pa-tients and empower them to improve their health.” After 20 years as an emergency medicine doctor, Huber evolved his practice to provide integrative care nine years ago and opened HuberPM in Montgomery, last spring. As Adjunct Professor of Integrative Medicine at the University of Cincinnati College of Pharmacy, Huber specializes in hormone replacement therapies, car-diovascular care and sports medicine. He also lectures for the American Academy of Anti-Aging Medicine. HuberPM has developed a life-

changing and often life-saving per-sonalized program to promote healthy weight loss and reduce issues related to metabolic syndrome. According to Penny Krebs, a registered medical as-sistant who oversees the program and works directly with patients to achieve success, “Our proven results are based on years of research, especially in metabolism. As part of the weight-loss strategy, we educate and focus on per-sonal growth and essential life skills to keep the weight off permanently.” The comprehensive, medically based program is guaranteed to produce results. Program participants work with Registered and Licensed Dieti-cian Chelsea Caito on lifestyle-related issues and overall health. Caito notes, “Health goes beyond just modifying the diet.” Huber explains that his mission is to enable patients to achieve their ideal state of health. He wants patients to know they have the power to stop the disease process before it begins and they can reverse most ailments before they cause permanent damage. “My passion goes beyond keeping people alive; I want to help people enjoy vital, healthy lives,” he states.

As the only practitioners in the area with their specialization, the staff of HuberPM is uniquely qualified to guide patients to wellness. Huber expects that in the coming years, the public will become more empowered to take control of their own health care and demand a personalized ap-proach to their treatment. Today, he and his staff are uniquely qualified to meet that demand.

Location: 8170 Corporate Park Dr., Ste. 150, Cincinnati. For more infor-mation, call 513-924-5300 or visit HuberPM.com. See ad, page 29.

Gayle Wilson is a regular contributor to Natural Awakenings. Contact her at DashWriter.com.

Dr. Gary Huber

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Natural Awaken-ings had the opportunity to

pose progressive health-care-related questions to Dr. Andrew Weil, world-renowned author, founder and director of the Arizona Center for Integrative Medicine and clinical professor of internal medicine at the University of Arizona, on the eve of the sixth biennial Symposium of Integra-tive Medicine Professionals, to be held October 13 to 15 in Albuquerque, New Mexico. He will be the keynote speaker.

You frequently speak to the topic of integrative health and happiness. How does your book, Spontaneous Happiness, reflect that?For a long time, I’ve wanted to see an integrative movement start in psychol-ogy and psychiatry. It’s another field that has become dependent on drugs and is not functioning all that well to help people. There are so many more things that people need to know about maintaining emotional wellness, I think the wisdom of taking an integrative ap-proach here is obvious.

Your presentation will take place soon after the recent passing of actor and comedian Robin Williams, which may bring about a more informed awareness of mental health. Why do you think there is such an increase in the incidence of depression? There are many reasons for it, includ-ing changes in diet and a breakdown

Dr. Andrew Weilon America’s Evolution

into Integrative Medicineby Andrea Schensky Williams

in communities that has greatly increased social isolation and disconnec-tion from nature. Another factor is the rise in infor-mation technology, all the new media. Plus, phar-maceutical companies have been highly success-ful in convincing people that ordinary states of sadness are matters of

unbalanced brain chemistry that need to be treated with medication.

With diet being such a major component in affecting our emotional state of mind, what role does an anti-inflammatory diet play?There is a new body of research linking inflammation with depression that I find fascinating. The fact that the main-stream diet promotes inflammation is why I believe there may be a dietary correlation with the rise of depression in our population.

If someone suffers from depression, would you say the steps recommended in Spontaneous Happiness are a proactive approach or an addition to management through medication?I share information about how to wean off of medication. I’d say the book is pri-mary; for people with mild-to-moderate depression, I would follow the informa-tion there first. For people with severe depression, it may be necessary to give antidepressant drugs, but I think that they should be used for a limited period, a maximum of one year. You should then be working to find other ways to

manage the depression. There is specific information about what to do if you are on medication and how to wean off of it carefully and start these other methods.

Do you feel that the increase in diabetes in the U.S., particularly its onset in early childhood, is another major problem? Yes, it’s a big concern. I think this is mostly due to the way we’ve changed the food we eat; diet is a hugely in-fluencing factor, especially the greatly increased consumption of sugar, sweet-ened beverages and products made with flour and refined carbohydrates.

How can integrative medicine lower Americans’ healthcare costs?Integrative medicine can help reduce costs in two ways. First, by shifting the focus of health care onto health promo-tion and prevention, rather than disease management. Most of the diseases we are trying to manage today are lifestyle related. This is where integrative medi-cine shines. Second, by bringing into the mainstream treatments that are not dependent on expensive technology, and I include pharmaceutical drugs in this category. I think we’re going to be forced to change our dysfunctional approach by economic necessity, because the cur-rent healthcare system is not sustain-able. Integrative medicine is in a perfect position to do that because of its em-phasis on lifestyle medicine. Integrative medicine is also teaching healthcare practitioners to use inexpensive, low-tech methods of managing common diseases. Both economic drivers will help reshape mainstream medicine.

What influence can the public have in supporting such a shift?Our dysfunctional healthcare system is generating rivers of money flowing into very few pockets. Those are the pock-ets of big pharmaceutical companies, medical devices manufacturers and big insurers; interests that control legisla-tors. So, I don’t think any real change is going to come from the government. The only real change will come from

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a grassroots movement to change the politics of all of this. Demand that insurers cover the treatments you want. Seek out integra-tive practitioners. Tell health practi-tioners you work with that integrative education is available and urge them to get up to speed in those areas. Raise your own awareness of the extent that the powerful lobbies now influence the system and why we need to see a sweeping political change.

You offer several programs through the University of Arizona such as a four-year degree, a two-year fellowship for medical doctors and pro-grams for nurse practitioners and physician assistants. What are the benefits of adding integrative medicine to one’s practice?I think it’s what patients want and it makes the practice of medicine much more enjoyable. Many practitioners realize that they don’t have the knowl-edge their patients want; for instance, informed counsel about diet or uses of alternative medicine. This is a way they can gain knowledge they didn’t get in their conventional medical train-ing. We’ve graduated more than 1,000 physicians over 10 years, supporting a robust and growing community of like-minded practitioners that stay in touch and support each other. We’re eventually hoping that we can get integrative training into all residencies. Whether you go to a dermatologist, pediatrician, gastroen-

terologist or psychiatrist, that doctor will have had basic training in nutri-tion, mind/body interactions, herbal medicine and all the rest that is now left out. We’ve also begun a program in lifestyle medicine that’s open to all kinds of practitioners, from registered dietitians to psychologists.

What reforms would you like to see in the current U.S. healthcare system? We need to change priorities for reim-bursement that favor integrative medi-cine. At the moment, we happily pay for drugs and tests. We don’t pay for a doctor to sit with and counsel a per-son about diet or teach them breathing exercises. I would like to see a new kind of institution come into being that I call a healing center, where people could go for lifestyle education and management of common illnesses—somewhere be-tween a spa and a clinic. Stays in these would be reimbursed by insurance, simi-lar to how it’s done in Europe. Beyond that, I think it’s unconscionable that the richest nation on Earth can’t provide basic coverage to all of its citizens.

Dr. Andrew Weil will be spearheading the 12th annual Nutrition & Health Conference in Phoenix, Arizona, on May 4 through 6, 2015. Learn more about integrative medicine at IntegrativeMedicine.Arizona.edu and DrWeil.com.

Andrea Schensky Williams is the publisher of Natural Awakenings of Northern New Mexico.

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Chiropractic manipulation of the spine has long been a remedy for structural malfunctions such as

aching backs and recurring headaches. Today, chiropractors are also treating neck pain from stress, plus tight shoulders and numb fingers from long hours of comput-er use. An increasing number of them are now incorporating acupuncture into their arsenal against disorders once treated by chiropractic alone, with great success. “What if you had a nail in your foot? You can do anything to try to heal

healingways

it, but until you pull the nail out of your foot, you’ll still have a recurring problem,” explains Dr. James Campbell, owner of Campbell Chiropractic Center, in East Brunswick, New Jersey, a certi-fied diplomate and incoming president of the American Board of Chiropractic Acupuncture (ABCA). “Like removing the nail, chiropractic removes the me-chanical problem and opens the way for acupuncture to stimulate healing,” Similarly, a chiropractic adjustment removes obstructions and opens acu-

puncture meridians to facilitate quick healing, “sometimes even immediately,” says Campbell. “Instead of having the needles in for 20 to 30 minutes, I can actually use a microcurrent device to access the meridians in the ears or on the hands and get the same results in five to 10 seconds.” He notes that relief can be both fast and permanent because the healing energy currents are able to circulate freely throughout the body.

Growing MovementCombining the two modalities has been practiced for more than 40 years, although awareness of the enhanced ef-fectiveness of doing so has been primar-ily realized in the eastern half of the U.S. The dual therapy is the brainchild of the late Dr. Richard Yennie, who initially became a Kansas City chiropractor after acupuncture healed a back injury shortly after World War II. An acupunc-turist smuggled prohibited needles into Yennie’s Japanese hospital room in the sleeve of his kimono for treatments that ended with Yennie’s hospital discharge marked, “GOK,” meaning in the doctor’s opinion, “God only knows” how the intense back pain was healed.

While Yennie went on to teach judo and establish five judo-karate schools, his greatest achievement was

DYNAMIC DUOCombining Chiropractic and

Acupuncture Energizes Healthby Kathleen Barnes

October is National Chiropractic Health MonthAcupuncture and Oriental

Medicine Day is October 24


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bringing the two sciences together in the U.S. He founded both the Acupunc-ture Society of America and the ABCA, affiliated with the American Chiroprac-tic Association. Certification as a diplo-mate requires 2,300 hours of training in the combined modalities.

Proven PracticeDoctor of Chiropractic Michael Kleker, of Aspen Wellness Center, in Fort Col-lins, Colorado, is also a state-licensed acupuncturist. “I can tailor treatments to whatever the individual needs,” he says. For patients experiencing pain after spinal fusion surgery, with no possibility of any movement in their spine, Kleker finds that acupuncture helps manage the pain. “We can commonly get the person out of the chronic pain loop,” he says. He also finds the combination help-ful in treating chronic migraines, tennis elbow and other chronic pain conditions. “When I started my practice in 1981, few chiropractors knew anything about acu-puncture, let alone used it. Now there are more and more of us,” observes Kleker. Both Kleker and Campbell are see-ing increasing numbers of patients with problems related to high use of technol-ogy, facilitating greater challenges for chiropractors and new ways that adding acupuncture can be valuable. Notebook computers and iPads have both upsides and downsides, Campbell remarks. Users can find relief from re-petitive motion injuries like carpal tunnel syndrome by utilizing portable devices. However, he is treating more patients for vertigo due to looking down at screens or neck pain from lying in bed looking up while using the devices. “Blackberry thumb”, which refers to pain caused by texting, responds especially well to a combination of chiropractic manipulation of the thumb to free up the joint and microcurrent or acupuncture needles to enhance energy flow in the area,” advises Campbell. Prevention is the best cure for these problems, says Kleker. He rou-tinely informs patients about proper ergonomic positions for using tradition-al computers and mobile devices. He also suggests exercises to minimize or eliminate the structural challenges that accompany actively leveraging today’s technological world. In addition to chiropractors that

are increasingly adding acupuncture to their own credentials, an increasing number of chiropractors have added acupuncturists to their practices. Therapy combining chiropractic and acupuncture has yet to be widely researched, but one study published in the Journal of Chiropractic Medicine in 2012 reports the results of two acu-puncture treatments followed by three chiropractic/acupuncture treatments for a women suffering from long-term migraine headaches. The migraines dis-appeared and had not returned a year later. Other studies show the combina-tion therapy offers significant improve-

ments in neck pain and tennis elbow. Campbell relates a story of the power of chiropractic combined with acupuncture, when his young son that was able to walk only with great dif-ficulty received a two-minute treatment from Yennie. Afterward, “My son got up and ran down the hall,” he recalls.

Locate a certified practitioner at American BoardOfChiropracticAcupuncture.org/about-us/find-a-diplomate. Kathleen Barnes is the author of numer-ous natural health books. Connect at KathleenBarnes.com.


Today, buzzwords like “sustain-ability” and “green building” dominate discussions on how to

overcome the unhealthful effects of climate change, extreme local weather events and pervasive pollution. Now, a growing body of research indicates an unexpected upside of living greener; it not only makes us healthier, but hap-pier, too. It’s all helping to spread the “green neighborhood” idea across the U.S., from pioneering metropolises like New York, San Francisco and Portland, Or-egon, to urban centers like Cincinnati, Detroit and Oakland, California.

Rethinking RedevelopmentA sustainable, or “eco”-city, generally runs on clean and renewable energy, reducing pollution and other eco-logical footprints, rather than on fossil fuels. Along with building entire eco-

cities, developers also are striving to replace hard-luck industrial pasts and turn problems such as depopulated urban cores into opportunities for fresh approaches. “We are having a major rethink about urban development,” says Rob Bennett, founding CEO of EcoDistricts (EcoDistricts.org), a Portland-based nonprofit skilled in developing pro-tocols for establishing modern and sustainable city neighborhoods. The group has recently extended help to seven other cities, including Boston, Denver and Los Angeles, applying inno-vations to everything from streetscapes to stormwater infrastructure. “The failures of the old, decay-ing urban and suburban models are evident,” says Bennett. “We’re now learning how to do it well and create environmentally sustainable, people-centered districts.”

Healthy HousingThe concept of home is undergoing a radical makeover. From villages of “smallest houses” (usually no bigger than 350 square feet), to low-income urban housing complexes, people interested in smaller, more self-suffi-cient homes represent a fast-growing, increasingly influential segment of to-day’s housing market, according to ex-perts such as Sarah Susanka, author of The Not So Big House. Google reports that Internet searches for information on “tiny houses” has spiked recently. Economic freedom is one factor mo-tivating many to radically downsize, according to Bloomberg News (Tinyurl.com/TinyHouseDemand). Cities nationwide have overhauled their building codes. Cincinnati, for example, has moved to the forefront of the eco-redevelopment trend with its emphasis on revamping instead of demolishing existing buildings. Private sector leaders are on board as well; a transition to buildings as sustain-able ecosystems keeps gaining ground through certification programs such as Leadership in Energy and Environ-mental Design (LEED), and the “living building” movement begun by Seattle’s Cascadia Green Building Council has gone international.

Friendly NeighborhoodsWalkability is “in” these days, along with bike paths, locavore shopping and dining and expansion of public destina-tions, all of which draw residents out to meet their neighbors. This “new urban-ism” is evident in places like Albuquer-que’s emerging Mesa del Sol commu-nity and Florida’s proposed Babcock Ranch solar-powered city. While public and private sectors are involved, residents are the catalysts for much of the current metamorpho-ses. Whether it’s a guerrilla gardener movement—volunteers turning vacant lots and other eyesores into flowering oases—creative bartering services or nanny shares, people-helping-people approaches are gaining momentum. The Public School, an adult educa-tion exchange that began in Los Ange-les in 2007 and has since spread to a dozen cities worldwide, the Seattle Free School, the Free University of New York

SUSTAINABLE CITYSCAPES

Urban America is Going Green in a Big Way

by Christine MacDonald


City, and Washington, D.C.’s Knowl-edge Commons all have taken the do-it-yourself movement into the realm of adult education. The latter offers more than 180 courses a year, most as free classes offered by and for local resi-dents encompassing all neighborhoods, with topics ranging from urban foraging and vegan cooking to the workings of the criminal justice system.

Upgraded TransportationWith America’s roads increasingly clogged with pollution-spewing ve-hicles, urban planners in most larger U.S. cities are overseeing the expan-sion of subway and light rail systems, revamped street car systems and even ferry and water taxi services in some places. Meanwhile, electric vehicles (EV) got a boost from four New England states, plus Maryland, New York, Texas and Oregon, which have joined Califor-nia in building networks of EV charging stations, funding fleets of no- or low-emission government cars and making green options clearer for consumers. If all goes as planned, the nine states es-timate that 3.3 million plug-in automo-biles could hit the streets by 2025. Mass transit, biking and walking are often quicker and cheaper ways to get around in densely populated urban centers. Car sharing, bike taxis and on-line app-centric taxi services are popular with increasingly car-free urban youth. Boston’s Hubway bike-sharing program addresses affordability with a $5 annual membership for low-income residents. One common denominator of the new urbanism is an amplification of what’s considered to be in the public welfare. Through partnerships among public and private sectors and com-munity groups, organizations like EcoDistricts are developing ways to help communities in the aftermath of natural disasters like hurricanes and tornadoes, seasonal flooding and water shortages. Coastal cities, for example, are grappling with ways to safeguard public transit and other vulnerable infrastructure. Designing for better public health is a central tenet of sustainability, as well. Active Design Guidelines for promoting physical activity, which first gained traction in New York City before becoming a national trend, intend to

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get us moving. Banishing the core bank of elevators from central locations, architects substitute invitingly light and airy stairwells. Evolving cityscapes make it easier for commuters to walk and bike.

Tyson’s Corner, outside of Wash-ington, D.C., has made sidewalk construction integral to the overhaul of its automobile-centric downtown area. Memphis recently added two lanes for bikes and pedestrians along Riverside Drive overlooking the Mississippi River, while Detroit’s HealthPark initiative has many of the city’s public parks serving as sites for farm stands, mobile health clinics and free exercise classes.

Clean EnergyThe ways we make and use energy are currently being re-envisioned on both large and small scales. Solar coopera-tives have neighbors banding together to purchase solar panels at wholesale prices. Startup companies using com-puter algorithms map the solar produc-tion potential of virtually every rooftop in the country. However, while solar

panels and wind turbines are rapidly becoming part of the new normal, they are only part of the energy revolution just getting started. In the past several years, microgrids have proliferated at hospitals, military bases and universities from Fort Bragg, in North Carolina, to the University of California at San Diego. These electri-cal systems can operate in tandem with utility companies or as self-sufficient electrical islands that protect against power outages and increase energy effi-ciency, sometimes even generating rev-enue by selling unused electricity to the grid. While still costly and complicated to install, “Those barriers are likely to fall as more companies, communities and institutions adopt microgrids,” says Ryan Franks, technical program manager with the National Electrical Manufacturers Association.

Local FoodWhat started with a few farmers’ mar-kets feeding urban foodies has given way to a growing local food movement that’s beginning to also reach into low-

The benefits of urban agriculture are not limited to the provision of food, with many advocates citing

community empowerment, environmental justice, public health, and education and training as primary goals.

~ Columbia University

income neighborhoods through mobile markets, a kind of farmers’ market on wheels, and an explosion of urban gardens and city farms. Ohio City Farm (OhioCity.org) grows food for in-need residents on six acres overlooking the Cleveland skyline. In Greenville, South Carolina, the Judson Community Gar-den is one of more than 100 gardens in the downtown area, notes Andrew Ratchford, who helped establish it in a neighborhood four miles from the near-est supermarket. Giving residents an alternative to unhealthy convenience store fare is just one of the garden’s benefits, Ratchford says. “We’re seeing neigh-bors reestablish that relationship just by gardening together.”

Waste ReductionWhile cities nationwide have long been working to augment their recycling and find more markets for residents’ castoffs, many are becoming more sophisticated in repurposing what was formerly considered trash. Reclaimed wood flooring in new homes and urban compost-sharing services are just two examples characterizing the evolution in how we dispose of and even think about waste.

We may still be far from a world in which waste equals food, as de-scribed by environmental innovators William McDonough and Michael Braungart in their groundbreaking book, Cradle to Cradle: Remaking the

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HAPPINESS GOES VIRAL

by Christine MacDonald

Since the tiny Himalayan country of Bhutan first came up with the idea of ditching standard measures of prosper-ity for a more inclusive Gross National Happiness (GNH) about a decade ago (GrossNationalHappiness.com), it has spread around the world. After gaining a U.S. foothold in Seattle, dozens of American cities and institutions have adopted the central tenets—the idea that the time has come to rethink our concept of well-being. Today, the nonprofit Happiness Alliance (HappyCounts.org) supports grassroots activists that are challenging the idea that economic activity always leads to happiness and is pioneering new ways to think about and measure life satisfaction, resilience and sustainability. GNH proponents from around the coun-try came together in Vermont last May for their fifth North American conference. Alliance Executive Director Laura Musikanski says that more than 50,000 people and 100 municipalities, college campuses and businesses have been using the GNH Index, developed to more ac-curately gauge a community’s happiness, and the group expects to see even more growth as its expanding website tools al-low more people to connect online. “Economic success in terms of money only correlates with happiness up to a certain point,” she remarks. “After you meet your basic needs, the biggest things determining your hap-piness are community and feeling that you can trust the people around you and the democratic process.” While faith may be in short sup-ply when it comes to community and politics today, Musikanski thinks there’s cause for optimism, because happiness is a core value in this country. “We believe in the Declaration of Independence and ‘life, liberty and the pursuit of happiness.’ These are truly American values.”

Creating a more sustainable Cincinnati

Did You Know…?Ten percent of the population is expected to adopt car sharing as their primary mode of trans-portation. The Zipcar car-sharing program is now available in Cincinnati. For more information visit Zipcar.Com/Cincinnati.

Bicycling.Com named Cincinnati 35th in the top 50 bike-friendly cities.

Red Bike, Cincinnati’s new bike-share program has 260 cycles and 35 bike sharing sta-tions in downtown, Over-The-Rhine and Uptown.

The settlement patterns that are likely to develop as a result of the Cincinnati Streetcar should cut the production of CO2 by half. Persons living in dense, walkable communities produce much less CO2 because of the way their homes are built and operated, because they shop more locally and because they are more likely to work near where they live.

Frequenting Farmer’s Markets creates relationships and habits that can have lasting benefits for proprietors, consumers, local economy and the environment. In Cincinnati, Farmer’s Markets have popped up in neighborhoods all over the city. Visit EatLocalCorv.Org for an extensive local food directory which includes both tips about how to eat sustainably and locally and where and how to shop. Many Farmer’s Market are now offering winter markets for year round sustainable eating.

Interested in pitching in and helping Cincinnati become an even more sustainable com-munity? Join one of Green Umbrella’s Action Teams. Their teams bring together people who share an interest in a particular environmental topic: Energy Conservation, Renew-able Energy, Waste Reduction, Transportation, Land Management, Water, Local Food and Outdoor Recreation/Nature Awareness. For more information visit GreenUmbrella.org.

Way We Make Things. Nevertheless, projects certified as cradle-to-cradle are cutting manufacturing costs and reducing pollution. For example, carpet maker Shaw Industries Group, in Dalton, Georgia, reports savings of $2.5 million in water and energy costs since 2012, when it improved energy efficiency and began using more renewable material in its carpet tiles. Shaw is spending $17 million this year to expand its recy-cling program. Stormwater runoff is a pervasive issue facing older cities. Many are now taking a green approach to supplement-ing—if not totally supplanting —old-fashioned underground sewage systems. Along with creating new parks and public spaces, current public spaces are often reconfigured and required to do more. Philadelphia, Washington, D.C., and Portland, among others, are institut-ing carefully planned and built green spaces to soak up rainwater and cut

down on runoff into sewer drains—tak-ing motor oil and other pollutants with it. Using revamped sidewalk, parking lot and roof designs, plus rain gardens designed to filter rainwater back into the ground, municipalities are even suc-cessfully reducing the need for costly underground sewer system overhauls. The proliferation of rooftop gardens in places including Chicago, Brooklyn and Washington, D.C., and new green roof incentives in many cities nation-wide further exemplify how what’s considered livable space is expand-ing. Altogether, eco-cities’ new green infrastructure is saving cities billions of dollars and improving the quality of life for residents by adding and enhancing public parklands and open spaces, a happy benefit for everyone.

Christine MacDonald is a freelance journalist in Washington, D.C., whose specialties include health and science. Visit ChristineMacDonald.info.


greenliving

Energy EngineHumankind has sought for centuries to harness the sun because the cumulative energy of 15 minutes of its rays shin-ing on Earth could power the world for a year. Following the invention of the solar collector in 1767, a slow, yet steady evolution of other breakthroughs in the quest have included the photo-voltaic (PV) effect, observed in 1839, invention of the first solar cell in 1954 and a solar-powered communications satellite in 1958. Solar summits in 1973 and 1977 led to the inception of the Solar Energy Research Institute (now the National Renewable Energy Labora-tory), part of the U.S. Department of Energy (DOE) Organization Act signed by then-President Jimmy Carter.

Making the most of the “alchemy of sunlight” that Pulitzer Prize-winning author Daniel Yergin writes about in The Quest: Energy, Security, and the Remaking of the Modern World, has required a global village of inventors,

visionaries, scientists and engineers. Pioneering companies have produced technological advancements and re-duced manufacturing costs that expand the sun’s services to the world. Today, thanks to solar power, many of the re-motest villages in developing countries have electricity. “Without solar photovoltaics on satellites and those powering the uplink transmitters, downlink receivers and associated equipment on the ground, the isolated residents of developing countries can’t join the modern world,” explains Neville Williams, author of the recently released book, Sun Power: How the Energy from the Sun is Chang-ing Lives Around the World, Empower-ing America, and Saving the Planet. As founder of the guerilla nonprofit Solar Electric Light Fund (SELF.org), Williams led the charge for electrifying households in 12 developing countries for 17 years, beginning in 1990, using solar panels and systems funded by

The Sun’s Electrifying Future

Solar Power is a Worldwide Eco-Goldmine

by Linda Sechrist

“I’d put my money on the sun and solar energy. What a source of power!

I hope we don’t have to wait until oil and coal run out before we tackle that.”

~ Thomas Alva Edison in 1931

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grants. “While we were cost-effective and decisive, the results were due to the honest, hardworking and dedicated people we found there,” he advises. Williams initiated his pioneering advocacy of solar energy as a media specialist with the DOE during the Carter administration and served as the national media director for Green-peace, in Washington, D.C. In 1997, he co-founded the solar installation company SELCO-India, which has sup-plied solar home systems to more than 150,000 families in India, Sri Lanka, Nepal, Vietnam and South Africa. In 2005, he founded the solar solutions supplier Standard Solar Inc., of Rock-ville, Maryland.

Economic EngineThe U.S. currently has an operating capacity of 13,000-plus megawatts of cumulative solar electricity—enough to power more than 2.2 million aver-age American homes. As the industry grows, so does its impact. The Solar Foundation’s Solar Job Census 2013

reported nearly 143,000 solar workers in the U.S.—a 20 percent increase over 2012—at 6,100 businesses in 7,800 locations encompassing every state. According to Yergin and Williams, the increasing value of nationwide solar installations has “electrified” the U.S. economy. In 2013, domestic solar elec-tric installations were valued at $13.7 billion, compared to $11.5 billion in 2012 and $8.6 billion in 2011. The top 10 states for annual additions of photovoltaic capacity in residential and commercial applications are California, Arizona, New Jersey, North Carolina, Nevada, Massachusetts, Hawaii, Colo-rado, New York and New Mexico. Currently, there are more than 550 major solar projects underway national-ly. Under the Obama administration, 16 of these have been permitted on federal lands and will provide 6,058 megawatts of generating capacity. The two experts expect solar energy to be a major catalyst of global political and economic change. Williams con-tends that now is the time to fully access

Economics, rather than techno-logical concerns, are now driving the adoption of clean, safe, solar

electricity to preserve the environment. During this transition to a new energy paradigm, we can choose to embrace the solar imperative now, rather than later, and prepare for a post-carbon lifestyle without sacrificing our present quality of life. Many hurdles have been overcome in the shift away from fossil fuels during the past two decades. Challenges still exist, but the hope is that we are on our way toward a brighter future with solar electricity made universally available.

■ The cost of solar photovoltaics has dropped 75 percent in the past four years, thanks to China.

■ Solar electricity is now the least ex-pensive energy source in many markets,

overcoming for the first time the eco-nomic argument that it’s too expensive.

■ Innovative partnerships like that formed by green energy provider Viridian with large, full-service solar provider SolarCity lease solar panels to homeowners and businesses that sig-nificantly reduce upfront costs. Installa-tion costs, which once averaged more than $20,000, can now amount to just hundreds of dollars.

■ Solar is disrupting the century-old central power generation model, and the challenge is to get the utility in-dustry to change and adopt distributed solar. Utility companies that previously ignored solar energy now fear it might threaten their bottom line if they don’t get with the program.

■ While the next big obstacle is en-

ergy storage, which allows the use of sun power at night, well-financed new “smart grid” technologies are rapidly emerging.

■ The impending showdown will be between corporate power and people power, comprised of homeowners and businesses producing their own elec-tricity. The politics of energy is central to our national future. The question is, Can we change?

Learn more at NevilleWilliams.com.

this cheapest form of unlimited energy. “If millions of poor families in developing countries can get their elec-tricity from the sun, why can’t Ameri-cans do the same?” he queries. In a 2002 National Public Radio Planet Money podcast, Yergin, president of Cambridge Energy Research Associ-ates, in Massachusetts, addressed the concerns of everyone that sees the com-mon sense of relying on solar energy. “Technology will be central to solutions for our energy challenges,” he says. “What needs to be done is very, very large, as are the risks and challenges. What we have going for us is the greatest resource of all—human creativity—and for the first time in history, we are going to see it employed on a global scale.”

To learn more, visit SunPowerBook.com and DanielYergin.com.

Linda Sechrist is a senior staff writer for Natural Awakenings. Visit ItsAllAboutWe.com for Neville Williams’ recorded interview.

Solar Blocksby Neville Williams


Post-Summer Detoxby Dr. Tiffany Lester

A one-day detox as the seasons change or after a long weekend or vacation can be just what

our bodies need to get back on track and feeling well. These common ailments can be our body’s way of signaling us to hit the reset button:

AllergiesBloating and/or constipationWeight gain, especially abdominalInsomniaJoint painFatigueLow energy

As the seasons change, it’s natural to re-evaluate our habits and cleanse our bodies, minds and homes. Choose one sacred day this month and devote it to health. Try to combine it with a digital detox by turning off the phone, computer and TV to enjoy time alone or with family. Or spend a portion of the day tackling a closet or drawers that need to be cleaned. Choose one physical thing that needs de-cluttering and do it today.

The One-Day Detox

MORNING On awakening: Drink warm lem-onade. Mix eight ounces of warm (not hot) water with half of a freshly squeezed lemon to hydrate the body and stimulate digestion.

Meditation: Invite success and quiet the mind with a 10-minute medita-tion. To settle the self before medita-tion, take 10 deep cleansing breaths. Try the Calm app, which features a timer with guided meditations for every mood.

Breakfast: Start the day by flood-ing your body with antioxidants of a green smoothie. The combinations are endless, but keep fruit consump-tion to a minimum. A simple ratio is three servings of vegetables for every piece of fruit. A favorite combination is a handful of spinach, a cucumber, half an avocado, one inch of freshly peeled ginger and a pear. Add filtered water or coconut water, then blend for 30 seconds.

Mid-morning: Enjoy a cup of matcha tea and a handful of raw, unsalted almonds. This will calm any cravings and the matcha tea will provide a calm alertness for the rest of the day.

AFTERNOONLunch: Avoid an afternoon slump by eating a light lunch. Try a marinated kale salad with a cup of carrot ginger soup. Add many different colors to the salad including the healthy fat of an avocado. Avoid store-bought dressings as they are often filled with preservatives and hidden sugars. Dress your salad with extra virgin olive oil and the other half of lemon from the morning.

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Exercise: Go for a light 20-minute walk outside after lunch without any electronics.

Mid-afternoon snack: If hungry, eat a half cup of goji berries with eight ounces of filtered water. If possible, indulge in a 20-minute nap.

EVENINGUnwind: To aid the body in releas-ing toxins, unwind with a hot stone massage or an infrared sauna treat-ment. This will provide relief for sore joints and muscles while also helping relaxation.

Dinner: Keep it simple while focusing on whole foods. Try roasted chicken with Brussels sprouts, which are cruciferous vegetables that aid liver in detoxification.

Nightcap: Drink a cup of hibiscus tea. Filled with antioxidants, it can help lower blood pressure and cholesterol while also supporting the digestive system. When buying at the store, make sure it is caffeine-free as some brands blend with green tea. Enjoy in a nice glass or goblet.

Gratitude: Write three meaningful gratitudes. The practice of writing versus simply having grateful thoughts has a way of activating the pleasure centers in the brain. Add another 20 minute meditation before drifting off to a restorative sleep.

Notice how the body feels after a day of avoiding common food triggers such as gluten, corn, dairy, caffeine

and sugar.

Longer detox programs of either 10 or 21 days are possible as well. Al-liance Institute for Inte-grative Medicine offers free informational

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We draw an astounding 22,000 breaths daily, but because breathing is invol-

untary, we often take it for granted. Transforming breathing into a con-scious activity can provide amazing energy, awareness and control, and dramatically improve our mental, physical and creative performances, according to Al Lee, co-author of Per-fect Breathing: Transform Your Life One Breath at a Time. That’s 22,000 oppor-tunities to choose health and wisdom every single day.

Everyday EaseLee paints a picture of perfect breath-ing: “Watch a baby breathe; it looks like there’s a balloon in the stomach that inflates and falls back down. This is belly breathing—pleasant, enjoyable and natural.” During inhalation, the diaphragm pulls down under the lungs, allowing them to expand with air and displace space in the abdomen. However, “Breathing can fall vic-tim to the same movement dysfunction as any other skill, like running or walk-ing,” says Nick Winkelman, director of movement and education at EXOS, an elite athletic training facility in Phoenix,

Arizona. He points to “shoulder breath-ing”, characterized by a lifting of the shoulders with each shallow sip of air, as a common dysfunction perpetuated by too much sitting. “Hunching over the laptop or sitting in the car binds up the abdominal region and reduces the possibility of expansion there, so the breath moves higher into the chest cavity,” Lee explains. Replacing shoulder breathing with belly breathing “creates a cascade of positive effects,” says Lee, including lowering blood pressure and boosting the immune system. Deep breath-ing also clarifies the mind and is used in nearly every spiritual tradition to achieve deeper states of prayer, medita-tion and contemplation, he notes. Try these six healing techniques.

Six-Second BreathLee’s six-second breath is a simple prescription for stress that can be used anytime, anywhere. Relax the ab-dominal muscles and inhale for three seconds, breathing through the nose to “disinfect, filter, condition and moistur-ize the air before it reaches the lungs,” says Lee. Visualize the breath filling the body like a bell, with the flared

bottom expanding completely around the waistline. Pause momentarily and exhale through the nose or mouth for three seconds, gently contracting the abdomen to help expel the air. Practice this whenever needed to ease stress or for five minutes daily to establish a slower, deeper breathing pattern.

Ocean BreathThe yoga breath ujjayi, or ocean-sounding breath, is achieved by slightly constricting the throat muscles and gently lifting the glottis, so that a soothing hiss is produced when the breath is drawn in through the nose. Dr. Richard Brown, an integrative psychiatrist, associate professor at New York’s Columbia University and co-author of The Healing Power of the Breath, explains the benefits. “Ujjayi creates resistance to air flow, trigger-ing receptors deep within the lungs’ alveoli, which allows more oxygen to be delivered to the cells. It also stimulates the vagus nerve input to the brain, which promotes calmness and clear thinking.”

Target BreathingA recent study from the journal Pain Medicine found that deep, slow breath-ing, combined with relaxation, effective-ly diminishes pain. “The nervous system represents a physical or emotional trau-ma in an unregulated pattern of signals,” says Brown. “But the mind and breath can wash away and rewire that pattern.” Practice target breathing, a technique derived from qigong, by inhaling deeply into the belly and visualizing the breath as a ball of energy which upon exhaling can flow to the place in the body need-ing healing, advises Lee.

Bellows BreathBrown has co-authored a review in the Journal of Alternative and Complemen-tary Medicine describing the neuro-physiological basis and clinical benefits of yogic breathing on depression and post-traumatic stress. Bhastrika, or bel-lows breath, is a mood-lifting technique wherein one inhales vigorously through the nose while raising the arms above the head, fingers extended, and then forcibly exhales through the nose while pulling the elbows down alongside the

Breath-Taking WisdomSix Ways to Inhale Energy and Exhale Stress

by Lane Vail


“Many disciplines, from Eastern arts to performing arts and athletics, rely on breathing as the foundation for eliciting the most from the mind and body,” says fitness writer Al Lee. Effec-tive breathing optimizes the delivery of air into the lungs and extraction of oxygen into the bloodstream, both critical for improving athletic efforts. Deep breathing also enhances and balances the autonomic nervous system, inducing a “relaxed state of readiness,” adds Arizona fitness con-sultant Al Winkelman. When an athlete breathes into the belly, the shoulders remain relaxed, the spine neutral and the ribs posi-tioned over the hips. “This is a great biomechanical position to move and take an impact,” says Winkelman, add-ing that a shallow breather, with lifted shoulders and arched back, not only

recovers oxygenation slower, but also increases vulnerability to injury. For rhythmic sports like running, cycling and swimming, Winkelman recommends relaxing into the syn-chronization of breath and movement. “Tension restricts muscles’ ability to shorten or lengthen, but relaxation allows them to naturally release stored energy. Correct breathing is one of the most important mechanisms by which athletes can unlock tension and relax.” For sports that require striking a ball or exerting a kick or punch, like tennis, soccer, martial arts and golf, the athlete inhales during the wind-up and momen-tarily holds the breath as the wind-up peaks. “The exhalation happens dur-ing the transition and upon impact, the breath is held again, muscles are tensed up and force is delivered,” says Winkel-man. “Breathe in, hold, release, hold.”

An Athlete’s Advantageby Lane Vail

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ribs with fingers closing gently. Avoid overdoing it, instructs Brown; three rounds of 15 to 20 breaths are sufficient for healthy individuals.

4-2-10 Breathing Anxiety attacks often generate feel-ings of breathlessness, and fixating on each inadequate inhalation reinforces panic. Winkelman recommends 4-2-10 breathing, a technique that emphasizes elongating exhalations. Inhale through the nose for four seconds, hold for two, and then slowly release the breath for up to 10 seconds. Lee explains that after several breaths, the brain will start to shift from reactive emotional thinking to rational problem solving. “Concentrating on the breath makes it hard to think about the future or rummage around in the past,” says Lee. “It keeps you in the moment, intimately in touch with the mind, body and emotions.”

Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.


Neat Costumes Hooray! Princesses and superheroes are more popular than witches and devils these days. With encouragement from parents, kids can enjoy a greener Hal-loween with tiaras, wands and capes made from recycled cardboard and hobby shop items. Thrift stores offer up hats and jewelry for added bling. The Internet overflows with inspiration. Also, many public libraries host costume swaps this month; find other swap loca-tions at Tinyurl.com/CostumeSwaps.

Colorful Disguises Consider inexpensive temporary hair coloring instead of wigs. Mix three packets of sugar-free drink mix or one box of sugar-free gelatin dessert mix (because sugar makes hair sticky), a few drops of both water and a condi-tioner into a paste. Apply cocoa butter at the hairline to prevent color from running down the face. Use a paint-brush to apply it to the hair, topped

TRICK & TREATHost a Halloween that’s Natural,

Healthy and Cost-Consciousby Avery Mack

healthykids

by a shower cap for a steeping period of as long as youthful patience allows before shampooing. Homemade face paint is a fun and healthy alternative to sweaty masks. (Commercial face paint can contain lead and other undesirables.) A moistur-izer with sunscreen, unscented lotion or cocoa butter acts as the base. “UVA/UVB rays are present year-round,” says Dermatologist Michael Taylor, in Port-land, Maine. “Use zinc- or titanium-based products, free from fragrance, para-aminobenzoic acid, parabens, bisphenol A, phthalates and other harmful ingredients.” Natural food coloring, spices or other pantry items provide colorants. Turmeric makes a bright yellow; rasp-berry, blackberry or beet juice yields pink or red; mashed avocado and spi-rulina show up green; blueberry juice is naturally purple; and cocoa powder makes a great brown, according to Greenne.com.

Slipping masks, sagging costumes and sugar hits can all contribute to

cranky kids at Halloween. Healthier, greener and safer options will up

the ongoing fun factor.

Age-Perfect PartiesFor the youngest treaters, hold an afternoon party with games and an outdoor wildlife/leaf hunt. “Plan a scavenger hunt or arrange stuffed toys to be knocked over with balls,” suggests Pamela Layton McMurtry, author of A Harvest and Halloween Handbook, and mother of seven in Kaysville, Utah. “Older kids will love a block party. Solar twinkle lights can mark the perim-eters. Plan for a potluck and emphasize healthy choices. Games with prizes like wooden toys, juices, raisins or gluten-free crispy rice cakes take the focus off of candy. Tweens like progressive parties: appetizers at one house, dessert at another and music or scary movies at a third.” “Disguise healthy snacks as scary, gross foods,” suggests Rosie Pope, a parenting style leader and former reality TV personality in Ridgewood, New Jer-sey. “Homemade grape or orange juice popsicles with a small gummy worm inside are popular.” Pope likes to decorate cucumber and apple slices with raisins, dried cranberries, blueberries and pretzels adhered with organic peanut butter to mimic crawly creatures. Black spaghetti colored with squid ink can simulate boiled witch’s hair. Spinach linguini masquerades as swamp grass. Look for gluten-free varieties. Prepare peeled grapes for green eyeballs. “Cover party tables with a patch-work of fabric remnants,” advises McMurtry. She also suggests a DIY taco area or cat-and-scarecrow-shaped piz-zas. Use sliced olive or cherry tomato eyes, shredded cheese hair and a red pepper smile. Prepare a cheesy fondue with whole-grain bread. Individually wrapped popcorn balls studded with bits of fruit can be great take-home des-serts for guests.

Harvest Décor In addition to the usual farmers’ market gourds, Indian corn and pumpkins, “Oranges, tangerines and apples cov-ered with cloth and tied with orange or black yarn or ribbon hung as miniature ghosts in the kitchen and doorways add a spooky touch,” adds Pope. “After the holiday, the fruit returns to the table as a snack.” Pope’s children also like to


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More Eco-Treat Tips

✔ Keep kids’ hair dry after applying temporary coloring to keep ingredi-ents from running.

✔ Mix cornstarch and beet juice to make “blood”.

✔ Post a door notice that this family is giving out healthy snacks. Search out organic, fair trade, GMO-, glu-ten-, nut- and sugar-free treats in re-cyclable packaging (or no packaging at all). Avoid artificial preservatives and high-fructose corn syrup.

✔ After gutting the pumpkin, roast the seeds for a snack and purée the pump-kin to add fiber and flavor to recipes.

✔ Post-Halloween, compost the jack-o’-lanterns and gourds and add any corn stalks to foliage recycling.

Find more tips at Tinyurl.com/ Eco-Halloween.

Contributing sources: Green Halloween.org, SafeCosmetics.org

draw Halloween murals on windows using water-based markers. Traditional tricks and treats are easily improved upon with mindful shopping and imagination. The calo-rie counts are lower, environmental impacts are lighter and the feel-good fun factor soars.

Avery Mack is a freelance writer in St. Louis, MO. Connect via [email protected].


Kids can make individual pizzas start-ing with pre-baked crusts, bagels or English muffins. Choose whole wheat or gluten-free as desired. Smaller sizes allow for portion control. Add toppings and cheeses, regular or vegan, pop in the oven and serve.

Want fun shapes like a Halloween cat or scarecrow? Make an organic crust with a recipe from RealFood GirlUnmodified.com/fail-proof-organic-pizza-dough, or try a whole-wheat version like one found at EatingWell.com/recipes/whole_wheat_pizza_dough.html (using whole wheat and organic, unbleached all-purpose flour and a natural granulated sugar).

Kid-Friendly Pizzas

Yields 8 servings

2 Tbsp olive oil, divided8 bagels evenly split, English muffins or prepared pizza rounds1 garlic clove, peeled and split lengthwise2 Tbsp Parmesan cheese, finely grated1 cup organic pizza or marinara sauceOne protein, such as lean ground beef or soy crumbles (browned and

drained); sliced vegetarian pepperoni; turkey or vegetarian bacon (fried, drained and broken into pieces); or peeled and deveined shrimp, cut into bite-sized piecesRed, yellow or green bell peppers, onions, mushrooms and cherry tomatoes, sliced or diced black or green olives, drained pineapple bits, garlic cloves, drained and roasted1 to 1½ cups shredded mozzarella or vegan mozzarella cheese

Preheat oven to 350° F. Lightly oil two cookie sheets and set aside. Open and arrange bagels or muffins on the sheets. If using prepared pizza rounds, place on sheets whole.

Rub each piece of bread lightly with cut garlic. Brush each round with olive oil.

A Terrifyingly Healthy Halloween!

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Bake for 3 to 4 minutes. Remove to stove top and sprinkle with Parmesan cheese.

Return to oven for 1 to 2 minutes. Remove, spread with sauce.

Raise the oven heat to 375° F. Begin with the proteins, then layer the veg-etables and special ingredients and top with a layer of cheese.

Return the rounds to the hot oven and bake until the cheese melts. Cool slightly and serve.

French Bread Pizza Dough

2 Tbsp active dry yeast2 cups very warm water2 Tbsp natural granulated sugar3 cups organic unbleached all-purpose or bread flour, divided 2-to-12 tsp salt 2 Tbsp olive oil3 cups whole wheat flour, divided 2-to-1

Preheat oven to 400° F. Lightly grease baking pans.

Dissolve yeast and sugar in the warm water. Stir gently, let yeast rise until frothy foam covers surface. Mix dough by hand with a dough hook or using an electric mixer.

Add 2 cups all-purpose flour, salt and olive oil and mix well.

Add 2 cups whole wheat flour (grind just before using for maximum nutrition).

Gradually add the additional flour until a smooth dough forms. Depending on altitude and humidity, more or less may be needed. Mix until dough is smooth.

Remove to flour-dusted bread board. Shape and roll out to about ½-inch thick, top with marinara sauce, cheese and desired toppings.

Bake at 400° F for 12 to 15 minutes or until golden around the edges.

Source: Recipes courtesy of Pamela Layton McMurtry

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consciouseating

Nutrient density—an acknowl-edged characteristic of apples—is considered the most signifi-

cant qualification for a superfood. “It’s one of the healthiest foods,” advises Case Adams, from Morro Bay, Califor-nia, a naturopathic doctor with a Ph.D. in natural health sciences. Apples’ antioxidant power alone could elevate it to status as a superior superfood. Eating apples could help ward off America’s most pressing yet prevent-able, chronic illnesses, which the U.S. Department of Health and Human Services cites as heart disease, diabe-tes and cancer.

Strategic EatingMorwenna Given, a medical herbalist and Canadian member of the American Herbalists Guild, from Toronto, explains why and shares an analogy, “The nor-mal metabolic processes of oxidation produce reactive oxygen species (free radicals) with unpaired electrons that hunt and steal partner electrons from the body’s cells. Imagine an electrical plug wherein the grounding wire has been eliminated or compromised. There is nothing to prevent a surge or fire.” This is comparable to what happens to a body impacted by a poor diet, lack of exercise, stress and illness; its healthy grounding is compromised. When the overall damage to cell structure overwhelms the body’s innate antioxidation defenses, conditions are ripe for disease and accelerated aging. Foods high in antioxidants, like the

An A for APPLESIt’s a Top-Ranked Superstar Fruitby Tania Melkonian

apple, help to neutralize the damage and heal bodily tissues. Flavonoids—like the quercetin just beneath the peel—are another of the apple’s powerful nutrient part-ners, notes Adams in his book, The Ancestors Diet. So, even when making applesauce, including the peel is vital. With the exception of vitamin C, all other nutrient compounds remain intact when the fruit is cooked. Subtle differences in polyphenol lev-els exist among apple varieties, according to Linus Pauling Institute testing. Polyphe-nol compounds ultimately activate the fruit’s antioxidant and anti-inflammatory properties. Northern spy, Fuji and espe-cially red delicious varieties are the rich-est in antioxidants; empire and golden delicious harbor relatively low levels. “Some older varieties that had lost popularity with large-scale commercial farmers are now being grafted again, thanks to a return to organic practices,” remarks Meredith Hayes, schools and student nutrition senior manager at FoodShare, a leading North American food security organization.

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Note that conventionally grown apples top the Environmental Working Group’s list of 48 fruits and vegetables tested for pesticide residue (ewg.org/foodnews/list.php). That’s yet another sound reason, along with better taste and nutrition, to go organic.

Good Genes“The purpose of any seed is to replicate the species,” explains Given. “The pulp around the seed protects and feeds the seed until it’s burrowed into the soil and germinates. Older species evolved to be protective of their seeds to survive against pests and other insults. Com-mercially grown produce, however, has generally bred out the secondary metabolites that house so many of a plant’s nutrients.” It helps to know that imperfect-looking food has potentially synthesized more sugars and nutrients in response to stress in order to survive, making blem-ishes or irregular shapes more appealing as consumers discover the core value of non-homogenized fruit. In 2012, Hayes worked with Tom O’Neill, general manager of Canada’s Norfolk Fruit Growers Association, to repackage smaller “unacceptable” apples into an ideal bag weight and size for a second-grader to carry and share in school meal and snack programs. Previously, these “too-small” apples were being tilled back into soil or sold in Europe because there was no market for them here,” says Hayes. “So, we looked for ways to honor imperfect fruit.” Other beneficial movements against food waste that are also making produce more affordable include France’s Inter-marché supermarket’s popular inglorious fruits and vegetables campaign, with the tagline, “As good, but 30 percent cheaper,” and Portugal’s ugly fruit pro-gram. Such initiatives are raising happy awareness of so-called imperfect, and often organically grown, food. By recognizing and appreciating the apple during this season’s harvest, we honor its versatility, affordability, broad availability and culinary flexibility.

Tania Melkonian is a certified nutrition-ist and healthy culinary arts educator in Southwest Florida. Connect at EATomology.com.

Apples in the Kitchen

Creamy Curried Apple Soup(Gala, Jonagold)

Yields 6 large servings

2 Tbsp mild curry spice mix1 Tbsp olive or coconut oil1 medium onion, diced1 head broccoli, stems peeled and separated from florets, all chopped roughly2 medium apples, cored and chopped*3 cups vegetable or chicken stock3/4 cup unfiltered apple juice¼ cup apple cider vinegar1 sprig Thai basil for garnish

*During preparation, keep apples in a large bowl of ice water with one Tbsp of vinegar or lemon juice to prevent browning.

Heat a large pot on medium heat. When pot is warm, add spice mix until aroma is released. Add oil and stir for a minute.

Add onions and half of the apples, stir-ring the mixture until onions and apples soften. Add broccoli, stock and juice. Stir and reduce heat. Cover and cook on low for 20 to 25 minutes.

Remove from heat and use a blender to purée the soup in batches. Return to pot; add vinegar and the rest of apples. Stir and heat gently before serving.

This soup can be kept in the refrigera-tor for up to seven days or the puréed soup can be frozen for several months. Defrost and add diced, raw apples before heating and serving.

Courtesy of Tania Melkonian, EATomology.com

Apple-Cheddar Brunch Soufflé(Granny Smith, Honeycrisp)

Yields 8 servings

3 slices gluten-free or sprouted grain bread, torn into 1-in pieces6 eggs1 cup milk (flax, coconut, almond or goat)1 tsp black pepper 1 tsp nutmeg 4 Tbsp grass-fed butter3 large sage leaves6 apples, cored and sliced into wedges (about 8 per apple)1 cup grated goat’s milk cheddar cheese

Arrange bread on a baking sheet. Toast until light brown. Set aside.

Preheat oven to 350° F.

Whisk eggs, milk and spices together un-til some small bubbles form on surface.

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Heat a skillet on medium heat. Melt 3 Tbsp of butter and drop in sage leaves. Allow butter to bubble, not burn.Drop apple wedges in and stir, cook-ing for 2 to 3 minutes until apples are slightly soft. Remove apple mixture from heat. Remove sage leaves.

Use 1 Tbsp butter to grease a 9-inch springform pan, deep baking dish or Dutch oven. Arrange 1/3 of bread in a layer on the bottom. Sprinkle ¼ of grated cheese on top. Spoon 1/3 of apple mixture on top. Repeat twice. Pour egg mixture on top.

Bake on middle rack for 30 minutes. Sprinkle remaining cheese on top. Bake for an additional 15 minutes.


Grilled Apple-Fennel Napoleons(Gala, Macintosh, Fuji)

Yields 6 servings

1 large red or sweet onion 4 large apples, cored2 medium fennel bulbs½ cup olive oil divided into

two ¼-cup portions½ tsp salt ½ tsp anise seed, ground1 tsp balsamic vinegar¼ cup fresh tarragon leaves,

finely choppedJuice of a tangerine or clementine

Peel onion and, removing root, cut into 6 rings about ¼-inch thick. Cut apple into 12 rings of similar thickness. Cut fennel bulbs width-wise to make 12 to 15 smaller rings.

Combine ¼ cup oil, seasonings and vinegar in a bowl. Arrange onion, apple and fennel rings on a large baking dish or platter. Pour oil mixture on top, coat-

ing the surface of each ring. Turn rings over. Coat the other side.

Heat a grill pan, grill top or outdoor barbecue to medium-high heat. When removing rings from the oil mixture, allow any excess to drip into a platter.

Grill onions, apples and fennel in batches, ensuring grill surface is not crowded. Cook each ring for about 2 to 4 minutes per side allowing grill lines to develop and product to remain al dente (soft on the surface, but crunchy in the middle). While rings are cooking, mix ¼ cup oil, tangerine juice and tar-ragon leaves in a blender.

After all rings are grilled, arrange 1 Napoleon per plate with onion ring at the bottom. Stack one apple ring on top of that and 2 or 3 fennel rings. Repeat with apple and fennel, ending with fennel on top. Evenly distribute tarragon dressing on each of the Napo-leons. Serve immediately.



Prep Time: 15 to 20 minutesCook Time: 10 minutes Yield: 6 servings

1/3 cup balsamic vinegar2 tsp Dijon mustard2 tsp honey8 slices bread (whole grain, challah, rye, etc.)6 oz Brie cheese, sliced4 cooked chicken breast halves, sliced into thin strips1 Granny Smith or tart apple, thinly sliced½ cup thinly sliced onion½ Tbsp butter ½ Tbsp olive oil

Place butter and oil in a nonstick skil-let over medium heat. Add onion and cook until caramelized. Stir in apples and slightly heat, but let them remain crisp. Lay slices of Brie cheese on top of the onion/apple mixture and slightly melt. In a small saucepan add the balsamic vinegar, mustard and honey. Whisk together and bring to a simmer to reduce the liquid to about ¼ cup, about 3 minutes. Toast bread and top with cooked chicken, onion, apple and Brie. Drizzle the balsamic reduction on top for a wonderful sandwich.

Healthy Tip: Apples are a quintessential health food, low in fat and calories and an enzyme-rich energy food that helps digestion. Choose organic, unwaxed apples that are not treated with fungi-cides or pesticides for the best nutri-tional value.

Recipe courtesy of Mary Rasmussen, integrative health coach at the Alliance Institiute of Integrative Medicine-individualized coaching. For more information, email [email protected].

Prep Time: 20 minutesCook Time: 20 to 30 minutes Yield: 2 to 4 servings

2 diced chicken breasts1 Tbsp olive oil1 cup onion, small, diced3 cups ½-inch peeled, cubed butternut squash2 Tbsp no-salt tomato paste1/3 cup uncooked couscous2 Tbsp. Moroccan blend* (blend is usually a mix of: chili powder, turmeric, garlic, cumin, black pepper, chili flakes, oregano, onion and coriander)¾ tsp kosher salt2 cups fat-free chicken broth½ cup coarsely chopped fresh basil2 tsp grated orange rind1 zucchini, quartered lengthwise and sliced into ¾-inch pieces

Heat a Dutch oven over medium heat. Add oil to a pan and swirl to coat. Add onions and cook for 4 minutes, stirring occasionally.

Add chicken and cook for 4 minutes, browning on all sides.

Add Moroccan blend and cook 1 min-ute, stirring constantly.

Add butternut squash and tomato paste and cook 1 minute.

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with Brie, Apple and Balsamic Reduction

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Stir in chicken broth, scraping pan to loosen browned bits. Bring to a boil.

Reduce heat, and simmer for 8 minutes. Stir in couscous, salt and zucchini; cook 5 minutes or until squash is tender.

Remove pan from heat and stir in chopped basil and orange rind.

* Products can be pur-chased at The Spice & Tea Exchange, located in Rookwood Commons. Recipes courtesy of Julie Van Arsdale, owner of The Spice and Tea Exchange, in Rookwood. See ad, page 35.

Moroccan Chicken and Butternut Squash Soup


wisewords

As creator, executive producer and host of Living on Earth, the weekly environmental news program

broadcast since 1990, first distributed by National Public Radio and more recently by Public Radio International, Steve Curwood keeps millions of people in-formed on leading environmental topics. Broadcast on more than 250 public radio stations nation-wide, the program has garnered a host of accolades, including three from the Society of Environmental Journalists and two Radio and Television News Directors Association Edward R. Murrow awards. In-depth interviews and onsite tapings bring subjects to life for listen-ers. Movers and shakers, innovators and grassroots organizers explain complex issues in understandable terms. Up-dates of previously aired segments sometime point to what has changed since a piece first aired. Here, Curwood reflects on his own key learnings.

What do you believe is the most important environmental challenge we currently face?Hands down, global warming and the associated disruption of Earth’s operat-ing systems is the biggest risk that we run right now. If we continue to get this wrong—and right now we’re not getting it right—it’s going to destroy the ability of our civilization to pro-ceed as it has been. Everything else operates within the envelope of the environment. There’s no food, econo-my, family or anything else good if we don’t have a habitable planet.

As Living on Earth approaches its silver anniversary, what

Airwaves ActivistPublic Radio’s Steve Curwood

Empowers Listeners to Aid Planet Earthby Randy Kambic

stands out to you as having changed the most over the years? One thing that is new and important is an understanding of the power of coal to disrupt the climate. Massachusetts Institute of Technology research shows that using natural gas energy has about three-quarters of the impact of coal over its lifetime, and work at other uni-versities and government agencies sup-ports that finding. Another way to put this is that coal shoots at the environ-ment with four bullets while natural gas does it with three. It also raises serious questions about whether we should be making massive infrastructure changes to use natural gas when we already have that infrastructure for coal, and why we shouldn’t instead be moving to clean and renewable energy sources that don’t destroy the climate system.

Can you cite the single highest-impact segment enabling NPR to tangibly help forward changes benefiting the environment?I believe that in 1992 we were the first national news organization to do environmental profiles of presidential candidates, prompting follow-up by ABC News, The Wall Street Journal and others. That signaled the greatest impact—that other news organizations felt it was important. A number of me-dia picked up on the idea and started doing those kinds of profiles... not always, not everywhere, but frequently. Presidential candidates can now ex-pect to be asked questions about their positions on the environment.

How much does listener feed-back and interaction influence your selection of topics?When we launched the program, surveys showed that only 14 percent of the public cared about the question of global warming, which means 86 percent didn’t care, but we thought the story was important and stuck with it. People do care about their health, so we pay a lot of attention to envi-ronmental health stories, particularly eco-systems that support healthy living, from clean water to the vital roles of forests to the toxic risks we run from certain manmade chemicals. That’s really important to people, and listen-ers are quite vocal on such subjects. There’s a phrase, “You don’t know what you don’t know.” If we just relied on listeners to tell us what we should tell them, we wouldn’t be educating them. On the other hand, it’s equally important to cover what listeners are curious about, because they can also educate us. It’s a two-way street.

Randy Kambic, in Estero, FL, is a free-lance writer, editor and contributor to Natural Awakenings.


NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email [email protected] for guidelines and to submit entries.

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BRINGING MORE THAN HOMEWORK HOMEBy Ryan Hogan

It’s that time of year when we’re sending our kids back to school. Unfortunately, while schools are good places to learn they are great places to catch a disease. In fact, children’s Up-per respiratory illnesses (URI’s) cause more doctor visits and missed school days than any other illness in the US. Luckily, there are a few things you can do at home to help reduce the chances of your child getting sick at school this year.

HOW?

Before we talk prevention, we need to know how infection spreads. Many childhood illnesses are caused by viruses and bacteria that are transferred from person to person. URI’s increase in fall and winter as we spend more time crowded indoors. All it takes is one sick child, going to school for the spread to begin. Small droplets from a child’s cough or sneeze travel through the air and land on surfaces like desks, doorknobs and people. These germs are easily spread when someone touches the contaminated object and then pro-ceeds to touch their eyes, nose or mouth. Children’s immune systems are less mature than those of adults, so they’re more vulnerable to these germs. Washing your hands and your nasal passages and also keeping their hands away from their nose, eyes and mouth are the most preventative habits to form at a young age.

WHAT CAN YOU DO?

Our best defense is to stop cold germs where they breed. Good hand-washing is the most effective way to prevent bac-teria and viruses from spreading. Wash your hands after using the bathroom, blowing your nose, handling trash and prior to touching food to help eliminate germs. Soap and water should be used for 20 seconds (about as long as it takes to sing the “Happy Birthday” song twice). Using alcohol-based hand cleaners is also effective. Remind your child to use the

sanitizer before eating snacks, lunch and after using a shared computer mouse, pencil sharpener, water fountain or other community objects.

Now, most people know we need to wash our hands, but one thing most people don’t really relate their health to is nasal hygiene. Using a saline spray with xylitol, such as Xlear Nasal Spray, is safe for all ages. Research has shown this natural sweetener is useful in preventing bacterial otitis media (ear infections), among other upper respiratory problems that are most likely to occur in fall and winter months. Additional xylitol studies have also shown a significant reduction in asth-ma attacks when a xylitol nasal spray is used on a daily basis. Xylitol affects nose and throat bacteria in two ways:

• Decreases the adherence of harmful bacteria on their surface cells.

• Stimulates the body’s own natural defense system

Since the average American child has six to ten colds a year, using a xylitol nasal spray is a safe and effective way to pro-mote better upper respiratory health, year round.

FINAL HEALTHY TIPS

In addition to frequent hand-washing, teach your child some other school health basics:

• Cover your mouth and nose when you cough or sneeze.

• Give your child a package of tissues to keep in his or her desk.

• Encourage your child not to share water bottles, food or other personal items.

• Ask your child’s teacher to include hand-washing time before lunch or snacks.

• Have your whole family practice nasal hygiene and the use of xylitol saline spray like Xlear.

Even with all of these tips, your kids are bound to come down with something over the course of the school year. We all get sick at some point or another, forming healthier habits and maintaining a positive attitude is all we can do as parents.

For more information, please visit www.xlear.com.


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