February 2012 - Seattle Natural Awakenings

February 2012 | Seattle Edition | SeattleAwakenings.com

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Welcome to the February issue of Seattle Natural Awakenings! Although this month is the shortest

of the year, it often feels as though it goes on forever, especially with all the grey rainy days here in the Pacific Northwest. Perhaps it is the distinct lack of goings on—at least in nature--that makes this month feel longer than it really is. Which may well be the reason this month is so popular for awareness; the best known celebration being National African American History Month. After a three second internet search, I also found that February plays host to such causes as Na-tional Time Management Month, National Care About Your Indoor Air Month, Relationship Month, Grapefruit

Month, and Exotic Vegetables Month. Although congress occasionally passes a resolution declaring a month be dedicated to raising awareness of certain causes, I’m not entirely clear on who requested February bear the burden of Exotic Veg-etable awareness. However, I’m all for celebrating, especially this time of year when we need some excitement to get us through to the promise of spring. This month we’re sponsoring the Conscious Valentine’s Day Giveaway (page 2) and offering one lucky winner a prize package worth nearly $1000. The package includes a local overnight stay in a yurt hosted by Paca Pride Guest Ranch, bike rentals for two, spa treatments and more. It’s only in Seattle Natural Awakenings, so submit your entry right away for a chance to win this awesome prize; but hurry – the drawing is Feb. 14th. Other articles in this issue I highly recommend are “Healthy Mind” (page 12) which offers tips and insights into keeping your mental faculties sharp and optimally functioning at any age. My favorite mental exercise? Word games with my four year old, especially using her invented secret language. The rules change without warning, but it’s always creative and fun. Socrate’s injunction to “know thyself,” which extends to figuring out what really makes you tick, is a large part of obtaining optimum mental function. Camilla Paynter eloquently describes how to look inside in “Finding Your Inner Compass” (page 24). Keeping your body happy is equally as important as a sound mind, keep a sunny outlook by getting a good nights sleep – learn about your best options for natural bedding with “Sleep Healthy, Be Healthy” (page 22). I was really excited to get another perspective on exhaustion with “The Benefits Of Burnout”(page 24), and learn more about pro-moting healthy mental development in our kids with “How A Brain Grows” (page 30). Our article on electromagnetic radiation will introduce you to this silent hazard and its effects on both the mind and body (page 28). Even the smallest of our animal companions can be a great source of comfort and friendship, which serves to enhance our emotional and mental well-being, so don’t miss “Pint-Sized Pets” (page 26). In conclusion, as we go about celebrating the myriad of fun events in Feb-ruary, let’s keep our minds sharp, our inner compass tuned and our bedding healthy.

To your health and happiness,

Ann Dorn

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contents 6 newsbriefs

8 globalbriefs

10 healthbriefs

18 healingways

20 yogalife

22 greenliving

24 wisewords

26 naturalpet

28 healthyhomes

30 healthykids

32 calendar

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22

20

30

12 A brAiN-builDiNg bluEPriNt How to Keep the Mind Young and Memory Sharp by Lisa Marshall

16 EXErciSE to bEAt thE bluES Staying Active Lifts Our Spirits by Priscilla Godreau-Santos

18 FiNDiNg Your iNNEr coMPASS Tuning In To Your Path by Camilla Paynter

20 YogA For A hEAlthY MiND Promoting Mental Clarity by Andrea Cirignano

22 SlEEP hEAlthY, bE hEAlthY Natural Bedding Options by Anja Schiller

24 thE bENEFitS oF burNout An Oxymoron? Not According to Psychologist Joan Borysenko by Linda Sechrist

26 PiNt-SiZED PEtS Smaller Pets Have Big Potential by Randy Kambic

28 ElEctoMAgNEtic rADiAtioN A silent health hazard by Aubrey Honeycutt

30 how A brAiN growS Five Ways To Aid Development by Lisa Marshall

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.

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26

16

22


newsbriefs

20th Annual Women of Wisdom ConferenceThe 20th annual

Women of Wisdom (WOW) Conference will take place from February 16 to 20. The four-day conference features more than 30 different events, includ-ing educational and experiential workshops and evening presenta-tions by female authors, artists and performers from the Pacific North-west and around the world. Opening ceremonies begin at 6 p.m., February 16. Conference topics include fiber art, the power of cer-emony, igniting your passions, the Earth’s sacred alchemy, dancing for global transformation, embracing our bodies’ wisdom, soul collage, the power of sacred song and many others. Guests and workshop presenters include Jean Hous-

ton, Jean Shinoda Bolen, Naomi Tutu and Ubaka Hill. North Seattle Community College will be the location for several activities, including the goddess market, healing temple, art show, community corner and concessions; admission to this area is free. “Attendees are invited to share stories, make new friends and replenish their spirits,” says founder Kris Sti-ennes. “It will change their lives as it has for thousands who have contributed and experienced the WOW conference since 1993.”

Locations: Workshops will be held at North Seattle Commu-nity College, 9600 College Way N., Seattle. Evening events Feb. 16 to 18 will be held at Seattle First Baptist Church, 1111 Harvard, Seattle. Prices vary: $5 to $125 per event; $275 to $370 for weekend pass; discounts, work exchange programs and scholarships are also available. For more infor-mation call 206-784-5428 or visit WomenOfWisdom.org.

Jodee’s Desserts Celebrates First AnniversaryJodee’s Desserts,

located in the Green Lake neighborhood, will celebrate their first anniversary on February 14, with specials on their sweet treats. Ranging from pies to smoothies, the desserts are free of refined sugar and made mainly from organic, raw and vegan ingredients. Pie selections include tiramisu, chocolate cherry and banana cream. “We feel a calling to provide products that are healthy,” comments owner Stephanie (Jodee) Capo. “The majority of our products can be enjoyed by people both with [food] allergies and without.” The shop also serves organic French-pressed and cold-brewed coffee. “This first year in business has been extremely reward-ing,” Capo says, “not only because we’re excited about our products, but also because of the many new friends we’ve made.” In their second year, Jodee’s Desserts plans to expand, offering their products through local stores and restaurants, with the aim of ultimately becoming a national brand. “Who could have anticipated with only one year under our belts that so much would happen?” quips Capo.

Location: 7214 Woodlawn Ave. NE, Seattle. For more infor-mation, call 206-525-2900 or email [email protected].


New Vegetarian Book Available at Vegfest 2012

Seattleite and president of

Vegetarians of Washington Amanda Strom-bom has pub-lished a new book, Say No to Meat: the 411 on Ditching Meat and Going Veg, available at the

11th annual Vegfest, held this year from 10 a.m. to 6 p.m., March 24 and 25, at the Seattle Center Exhibition Hall, with a discount for Vegetarians of Washington members. Co-authored by Stewart Rose, Say No to Meat discusses reasons to become a vegetarian, including health, environmental, animal and spiritual considerations, plus issues concern-ing family and friends, and meal and restaurant suggestions. “We wanted to create a book to answer all the ques-tions that many new vegetarians and the curious have,” Strombom explains. “It’s written in a question-and-answer style, so that you can find the specific answer you’ve been looking for.” Vegfest is the biggest vegetarian food festival in the United States, with more than 500 different foods to sam-ple, a vegetarian bookstore and special kids’ programs. Presenters include medical doctors and chefs, plus free health checks, including cholesterol, blood pressure and glucose screenings and carotid artery scans.

Tickets at the door: $8 adults/12 and under. Location: 301 Mercer St., Seattle. The book is available at local book-stores and online at VegOfWa.org. For more information visit Vegfest2012.org.

THE 411 ON DITCHING MEAT AND GOING VEG

MEATAMANDA STROMBOM AND STEWART ROSE

Blogging NewsTeens See More Kindness than Cruelty Online

As American teens navigate the new world of digital citizen-

ship, a new study has found that 69 percent say their peers are mostly being kind to one another on social networking sites. Still, 12 percent say they witness meanness frequently, 29 percent sometimes and 47 percent only once in a while; 15 percent report that they have personally been the targets of mean or cruel behavior online. The findings are based on focus groups and a national survey of youths ages 12 to 17 and their parents, conducted by the Pew Research Center Internet & American Life Project.

Find the full report at Tinyurl.com/7kl3cuj.

Age does not protect you from love. But love, to some extent,

protects you from age.~Jeanne Moreau


globalbriefs

Vanishing SpeciesCounting Our Natural Blessings

A study by Canada’s Dalhousie Uni-versity postulates that as many as

86 percent of Earth’s species are still unknown, and millions of organisms will remain undiscovered as extinctions accelerate worldwide at 10 to 100 times their natural rate. If, as the study’s co-author Boris Worm suggests, our planet is home to 8.7 mil-

lion species, it means scientists have cataloged fewer than 15 percent of species now alive. Many unknown organisms will wink out of existence before they can even be recorded. Although the catalog of mammals and birds may be nearly complete, in-ventories of other classes of life are far behind. Only 7 percent of the predicted number of fungi and fewer than 10 percent of all ocean life forms have been identified. Categorizing a new organism is more complicated than discovering one. “It’s a long process,” Worm explains. “Most scientists will describe dozens of species in their lifetime, if they’re really lucky. What’s been discovered so far are those things that are easy to find, that are conspicuous, that are relatively large. There is an age of discovery ahead of us when we could find out so much more of what lives with us on this planet.”

Source: National Geographic

Big BookEncyclopedia of Life Update

The second edition of the Smithsonian Institu-tion’s free, online collaborative Encyclope-

dia of Life (EOL) is now easier to use. It also has been vastly expanded, offering information on more than one-third of all known species on Earth, including hundreds of thousands of images and videos. With the updated format, users can easily find species of interest; create personal collections of photos and information; find or upload pictures, videos and sounds; and share comments, questions and expertise with users worldwide that share similar interests. EOL.org seeks to become a microscope in reverse, helping users to discern large-scale patterns. By aggregating for analysis information on Earth’s estimated 1.9 million known species, scientists say EOL could, for example, help map vectors of human disease; reveal mysteries behind longevity; suggest sub-stitute plant pollinators for a swelling list of places where honeybees no longer provide the function; and foster strategies to slow the spread of invasive species. All EOL information is available for reuse and is licensed under Creative Commons and other Open Access free licenses.

Natural WondersVirgin Forests Are Irreplaceable

Analysis by an international team of researchers of more than 100 stud-

ies comparing wildlife in forests that had been modified with those that had not confirms the crucial role that virgin forests play in conserving the natural world. The researchers conclude in the journal Nature that, “When it comes to maintaining tropical biodiversity, there is no substitute for primary forests.” The worldwide meta-study found that most species, notably birds, do much better in virgin tracts than in areas that have been cleared for agri-culture, plantations or agro-forestry or selectively logged for certain types of trees. In all but the latter, the overall impact on biodiversity was marked. In all cases, the variety of plants and ani-mals was depleted more severely than the sheer number of organisms present. Surprisingly, total mammal popu-lations may do better under some kinds of forest modification, although this may be because opportunistic animals such as rats multiply even as the diver-sity of mammals drops. Birds, insects and plants experience an unequivocal loss. The study addresses how best to specifically preserve nature across the tropics, where most human popula-tion growth and rapid development is occurring. It compares the effects of “land-sharing,” where farming and other development enables wildlife to share the same space, and “land-sparing,” which provides entitlement areas to wildlife while humans use other segments as intensely as they like.

Source: BBC News


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Green Laundry ListUse Cold Water and Eco-Wise Detergents

Mom may have said that hot water washes best, but don’t give cold-wa-

ter detergents the cold shoulder—today’s new products deliver clean laundry that’s easy on the pocketbook and the planet. According to the U.S. Environmental Protection Agency, an average American family annually washes nearly 400 loads of laundry. Because heating the water ac-counts for 90 percent of the energy used by a washing machine, using only hot or warm water in a top-loading electric washer annually produces an average 2,407 pounds of CO2 pollution—equiva-lent to two cross-country flights. Many conventional cold-water de-tergents still contain toxic chemicals that when drained, end up in waterways, cre-ating a host of environmental woes and exposing wildlife to endocrine disruptors. For both clean and green clothes, buy biodegradable laundry detergents made with plant oils and other natural ingredi-ents that are free of phosphates, bleach and surfactants such as petroleum-based nonylphenol ethoxylates, or NPE. Kinder to the planet, greener choices are also gentler on the skin. Consumers concerned about killing bacteria, dust mites and other allergens may be tempted to turn on the hot water tap for sheets, linens and underwear, but Philip Tierno, Jr., Ph.D., a professor of microbiology and pathology at the New York University School of Medicine, says that most of the hot water people use is not hot enough anyway. “You need water that’s between 140 and 150 degrees to kill germs,” he advises. Tierno, author of The Secret Life of Germs, notes that the sun is one of nature’s most efficient germ killers, so letting clothes dry outdoors is a good eco-option. “The ultraviolet radia-tion kills germs,” he advises, “and it’s just as effective as bleach.” Natural disinfectants that can be added during rinsing include white vin-egar (one-half cup per load); grapefruit seed extract (one teaspoon); tea tree oil (two teaspoons); and lavender or pep-permint essential oil (a few drops), which also imparts a fresh fragrance.

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Natural Solutions for Sleep ApneaAccording to the National Commis-

sion on Sleep Disorders Research, an estimated six million Americans suffer from sleep apnea, a disorder marked by breathing pauses during sleep that may occur up to 30 times per hour. That results in poor quality slumber, leaves individuals feeling overtired and may lead to other health challenges, such as high blood pres-sure. Mouthpieces, breathing devices and surgery are often recommended to treat sleep apnea, but natural, non-invasive herbal solutions are now available, as well. Nature’s Rite Remedies offers a product that company founder and CEO Steven Frank, a master herbalist, developed to solve his own sleep apnea prob-lem. “Most people believe that central sleep apnea is caused by a sagging soft pallet or by some other obstructive tissue in the throat, but that’s not so,” Frank explains. “According to the National Heart, Lung and Blood Institute, it occurs because the area of your brain that controls your breathing doesn’t send the cor-rect signals to your breathing muscles.” For some individuals, this reduced signal causes breathing to go beyond shallow and simply stop altogether. “After a short period of time, the brain real-izes the need to breathe and forces the individual to make a rapid inhalation to restart respiration.” Frank advises that, “It is this rapid inhalation that drags the sagging soft tissues into the airway.” After struggling to sleep comfortably with a continuous positive airway pressure (CPAP) mask, Frank created his Sleep Apnea Relief formula of simple herbs, including lobelia, thyme and cramp bark, which according to the Encyclopedia of Herbal Medicine intensify the signal from the brain to the diaphragm during sleep. “The herbs also are known to increase the gas-transfer efficiency of the lungs and relax some of the skeletal muscles that can obstruct this signal,” he says.

For more information, call 888-465-4404 or visit NaturesRiteRemedies.com. See ad, page 9.


VITAMIN C HELPS US SEEScientists at Oregon Health & Science

University recently identified yet another benefit provided by vitamin C. In a study published in the Journal of Neuroscience, co-author and senior scientist Henrique von Gersdorff, Ph.D., says nerve cells in the eye require C to stay healthy—the vitamin bathes the cells of the retina and contributes to their proper functioning.

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Seaweed Loves the HeartSome relish seaweed, while

others eye it with culinary suspicion. Now an article in the American Chemical Society’s Journal of Agricultural and Food Chemistry reports that many scientists have identified seaweed as a rich, potential source of heart-healthy food ingredients. A review of nearly 100 stud-ies shows that seaweed and other microalgae could rival milk products as sources of important bioactive peptides. Maria Hayes, Ph.D., and

her colleagues at the Teagasc Food Research Centre, in Dublin, Ireland, concluded that certain seaweed proteins work just like the bioactive peptides in milk products to reduce blood pressure, almost like angiotensin-converting enzyme (ACE) inhibitor drugs. Thus, they could be used as ingredients in functional foods like soups and health bever-ages to provide nutrition, while offering medicinal effects in treating or preventing heart disease. Seaweeds are a neglected alternative source of these bioactive peptides in this country, the researchers state, not-ing its popularity in other cultures. Varieties of seaweed are known as nori in Japan, dulse in coastal parts of Europe and limu palahalaha in native Hawaiian cuisine. In addition, notes Hayes, “Seaweeds are a known source of essential fatty acids, which are thought to reduce thrombosis and atherosclerosis—factors important in the reduction of the risk of heart disease.”

February is American Heart Month


“Memory generally starts to decline in our 30s, as the brain shrinks with age.

One of the first and most prominent signs is that ‘tip of the tongue’ phenom-enon,” advises neuroscientist Sandra Aamodt, Ph.D., co-author of Welcome to Your Brain. Studies show that the adult brain can shrink as much as one-half to 1 percent annually in midlife, as neurons in the prefrontal cortex and hippocam-

A brain-building blueprintHow to Keep the Mind Young and Memory Sharp

“Have you seen my keys?” “Now, why did I come in here?” “Her name is on the tip of my tongue.” If you catch yourself uttering such phrases, listen up:

by lisa Marshall

pus wither and the branches between them thin. Add hormonal changes, which can starve gray matter of nour-ishing estrogen and progesterone; less-than-stellar cardiovascular health, which tends to limit blood flow to the brain; and a gummy protein called amyloid plaque, which can hamper neuronal function; and cognitive de-cline may be exacerbated. Already, one in five people older than 65 suffer from “mild cognitive

impairment” (persistent memory prob-lems severe enough to be noticeable by others). According to the Alzheim-er’s Association, if we live to age 90, as many as half of us could ultimately be diagnosed with that disease.

The good news: Such fates are far from inevitable.“People seem to expect that as soon as we start to need reading glasses, we should also expect some of these cognitive issues to arise, but it does not need to be that way,” says Naples, Florida-based Neurology Doctor David Perlmutter, co-author of Power up Your Brain. “You can absolutely do things early on in life and throughout your lifetime that work to maintain the bulk and function of the brain.”

Here’s how: Stay lean. It may seem counterin-tuitive, but mounting evidence suggests that in order to grow a bigger brain, many of us should be eating less. “The

key to the brain maintaining and even regenerating itself is the activation of a set of genes that code for a protein called brain derived neurotrophic factor (BDNF),” explains Perlmutter. “BDNF is significantly enhanced in people that simply cut down their calorie consump-tion.” Several animal and human studies support this conclusion. One 2009 study, published in the Proceedings of the National Academy of Sciences, di-vided 50 men and women age 50 and older into three groups that slashed calorie intake by 20 percent, 30 per-cent and not at all. After three months, the groups that restricted their calories saw their verbal memory scores jump by more than 20 percent. Perlmutter notes that just being overweight in the prime of life can


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promote excess inflammation and free radical produc-tion—two enemies of a healthy brain. A 2005 study of 10,000 men and women conducted by researchers at Kaiser Permanente found that people that were obese in their early 40s had a 74 percent increased risk of developing dementia later in life. “Just a 25 percent reduction in calories over one month’s time can have a profound effect on boosting memory,” Perlmutter notes. Eat a brain-building diet. Aside from cutting calories, experts say it’s critical to load up on foods that boost neuro-genesis (the development of new brain cells) and stall brain atrophy. Eating more fish (or omega-3 supplements), adding fruits and vegetables and cutting back on refined carbohy-drates do just that, advises Dr. Christiane Northrup, obstetri-cian, gynecologist and author of Women’s Bodies Women’s Wisdom. “The brain is mostly made up of omega-3 fats, and many women, in particular, are lacking them in their diet,” she observes. Perlmutter notes that supplementing one’s intake of omega-3 fatty acid DHA, present in fatty fish and marine algae, has been shown to switch on the genes that jumpstart BDNF production. DHA is also anti-inflammatory and pro-motes healthy blood flow to the brain. But people shouldn’t wait too long to load up on it. One 2010 trial of 485 healthy adults with mild memory complaints found that those who took 900 milligrams per day of algae-based DHA supplements for six months made significantly fewer errors on memory tests than they had at the study’s onset. Another study by the National Institute on Aging, however, found that DHA supplementation had little impact on patients once severe dementia had set in. So, sooner is better. Healthy fats aside, dark-colored fruits such as blackber-ries, blueberries and plums are all rich with antioxidants, substances known to scavenge cell-damaging free radicals in the brain. Also, cruciferous vegetables like broccoli and broccoli sprouts contain a powerful compound called sul-foraphane, believed to boost the body’s own production of antioxidants. One famous 2005 study followed 13,388 women over several decades, and found that those that ate the most cru-ciferous vegetables and leafy greens stayed mentally sharp for far longer than those that ate the least. New research from Rush University, in Chicago, further suggests that a deficiency of B12, found in fish, liver, milk and eggs, may hasten brain shrinkage as previously functioning cells die off. Overloading on refined carbohydrates like white flour, pasta and potatoes carries a similar result. “Elevated blood sugar can destroy the brain,” advises Perlmutter, pointing to a 2005 study in the journal Neurology, which linked accel-erated brain shrinkage with elevated blood sugar. Prevent hormonal havoc. Ebbing hormones can also have a measurable impact on our ability to recall words and follow through on tasks, says Hawaii naturopathic physician Laurie Steelsmith, author of Natural Choices for Women’s Health. One 2009 University of California study of 2,362


women between the ages of 42 and 52 found that 60 percent suffered memory and mental-processing problems. “I hear about it almost every day from women in my practice,” com-ments Steelsmith. “They’re

trying to find the word for, say, ‘garlic’ or ‘pen,’ and it just won’t

come to them. It can be very frustrating.” Steelsmith notes that estrogen plays a critical role in influencing verbal and spatial memory and fine motor skills and bolstering the blood-brain barrier to keep toxins out. Meanwhile, progesterone acts on the same brain receptors that Valium does, promoting calm and aiding sleep. In the days immediately prior to menstruation, when estrogen and progesterone levels are low, or once women begin to ap-proach menopause and they stay low, the brain feels it. In an ideal world, the adrenal glands kick in to pick up where the ovaries leave off—producing sex hormones. “But women that are stressed out or not nourishing themselves tend to experience adrenal fatigue, so their adrenals are not able to act as a secondary source of hormones,” says Steel-smith. For ovulating women, she recommends taking 100 to 175 milligrams (mg) daily of the herb Rhodiola rosea during the second half of the menstrual cycle to support fatigued ad-

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renal glands and ward off hormone-related brain fog. If the condition occurs only for a few days before a menstrual period, and is accompanied by tender breasts, lack of sleep and heavy monthly bleeding, the problem may be low progesterone. For that, try the herb chaste tree berry during the second half of the menstrual cycle, or consider a low dose, over-the-counter proges-terone cream, says Northrup. For post-meno-pausal women, she recommends taking up to 50 mg per day of pregnen-olone, an adrenal hormone that the body naturally converts into estrogen and progesterone. (While pregnenolone is available over the counter, Steelsmith suggests that women have a naturopath first test their hormone levels in order to determine an appropriate dose.) Or, older men and women experiencing age-related memory loss can try a soy-based nutritional supplement called phosphatidylserine (PS), which is believed to bolster cell-to-cell communication and levels of the memory-boost-ing neurotransmitter acetylcholine. Exercise mind and body. Aamodt notes that a common cause of cognitive decline is the accumulation of clogged blood vessels in the brain that choke off blood and oxygen. Thus, “Regular exercise is the single most useful thing you can do to maintain your cognitive abilities later in life,” she says. Recent studies by researchers at the University of Il-linois and elsewhere have shown that as little as 45 minutes of aerobic exercise, three times per week, may not only stall age-related brain atrophy in the elderly, but even help regenerate parts of the brain that have withered. “There is no medication on the planet that can do that,” says Perlmutter. Brain exercise is helpful, as well. Exposure to new experiences prompts the brain to literally lay down new neuronal networks, becoming stronger. A 2009 Mayo Clinic study found that of 1,300 people ages 70 to 89, those that had regularly engaged in mentally challenging activities in their 50s and 60s (such as playing games, quilting, building model airplanes, or learning a new language or instrument) were 40 percent less likely to suffer memory problems. The key, advise the experts, is not to stick with the same crossword puzzle for years. Instead, try something new. As Steelsmith puts it: “Use it or lose it.”

Lisa Marshall is a freelance health writer headquartered near Boulder, CO. Connect at [email protected].


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“In winter months, people get sluggish in many ways, and the resulting buildup of toxins

can make them feel achy. They often interpret their fatigue and tension as depression, but that’s not necessarily so,” says Carolyn Dean, a pioneering physician, naturopath, nutritionist and author, with 25 years of experience treating diet and health issues. “The best, most natural way to pull toxins out of the body is through movement,” she advises. Becom-ing active is a good way to both lift depression and promote overall health, including a healthy heart, one of the largest and most vital muscles in the body. Getting off the couch often begins by identifying what you enjoy and will be most likely to continue doing. Set-ting reasonable goals is important. If you haven’t exercised in awhile or feel guilty for taking time out of an already busy day, try starting with a five-minute workout, and then increase the dura-tion as you get stronger and feel better. Dean suggests that one good way to start is by walking and using a pedometer, or climbing stairs with a

fitbody

step-counter (10,000 steps a day is a reachable goal). You can make a game of competing against yourself. Invite friends to walk with you or create your own walking club to help stay on track with a cardio-exercise routine. Walking your dog or borrowing a neighbor’s pooch for a stroll around the neighborhood is fun. Inject additional movement into daily routines via gardening, washing the car or playing with children.

Multiple BenefitsAlthough the scientific links between exercise and reduced anxiety and depression aren’t entirely known, it is clear that working out can help anyone relax and feel better. The Mayo Clinic reports that exercise helps ease depres-sion by releasing feel good brain chemi-cals in the body; reducing immune system chemicals; increasing body temperature; boosting self-confidence; taking thoughts off of worries; and pro-moting social interaction, thus equip-ping individuals to better cope with life’s ups and downs. “Exercise is sometimes stigmatized as an activity that’s hot, sticky and not

fun,” notes Jess Martin, a wellness co-ordinator with the nationwide network of Healthstat, Inc. clinics, headquar-tered in Charlotte, North Carolina. “We encourage our participants to instead think of exercise as fun. Running, lifting weights and other fitness activities certainly get your heart pumping, but so can less intense forms of exercise. While we encourage everyone to have 30-minute workouts, you can also benefit from shorter in-tervals, such as two 15-minute or even three 10-minute sessions a day.” As Martin notes, people that work out with a buddy are more likely to be accountable to an exercise routine. Strengthening healthy social bonds reduces stresses at the same time. “When you don’t exercise, the muscles of the body and the heart atrophy, he says. The more you exercise, the lower the heart rate tends to become, and the more efficient the heart function.”

Daily Do“Daily exercise should be as much a part of your routine as meals,” coun-sels Dr. Gabriela Cora, vice-chair of the Council on Communications for the American Psychiatric Association, author, wellness and well-being coach and former researcher in mood and anxiety disorders at the National Insti-tutes of Health. “This is even truer for busy people, because so many these days are sedentary; everyone needs to find a balance for any lack of energy flow.” She points out that while many tend to think of exercise as a hobby, it is really one of the four pillars of biological health—sleep, relaxation, nutrition and exercise.

Note: Consult with a physician for advice about what exercise and level of intensity is best for you. If you exercise regularly, but anxiety or depression symptoms still interfere with daily life, follow up with a doctor or other quali-fied mental health provider.

Priscilla Goudreau-Santos is a freelance writer and owner of Priscilla Goudreau Public Relations and Marketing, in Jacksonville, FL. Connect at 904-371-7751.

Exercise to Beat the BluesStaying Active Lifts Our Spirits

by Priscilla goudreau-Santos

Depression affects about one in 10 adults each year and nearly twice as many women as men, according to the American Psychiatric Association. Although exercise may feel like the last thing you want to do when you are feeling blue, it’s a sure way to climb out of the morass and achieve a brighter outlook, higher energy levels and good heart health.


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ological responses change. Perhaps your eyes begin to tear, your heart rate increases or you get “butterflies” in your stomach. Your body doesn’t know the difference between being in the event and imagining it. This makes imagination a remarkable tool for

With our daily lives so seem-ingly dictated by the clock, we often lose touch with

what really makes us tick. Returning to the inner compass of the heart, we can find a sense of true purpose that al-lows us to navigate our daily lives with grace and a childlike sense of adven-ture. The greatest tool for accessing this deep inner wisdom is a surprising one that many of us rarely consider: the power of imagination. Imagination is the means by which we filter our perceptions of reality, whether we view our glass as half-full or half-empty. That is how consciousness travels through possibil-ity: what we can imagine is what we will accept as possible. If we cannot imagine ourselves living the life we truly want, the chances are that we will be unable to attain that life. If we imagine there is no escape from an

unpleasant situation, we will probably not find one. A simple test demonstrates the power of imagination. Spend a mo-ment imagining a sad event in your life. Next, imagine a happy event. No-tice how your emotional and physi-

Finding Your Inner CompassTuning In To The Life We Want

by camilla Paynter


managing stressful situations. We tap the real power of imagination when we con-sciously employ it to help us envision positive opportunities and outcomes—to show us meaning and a grander version of our lives. We can use imagination to connect with our inner wisdom—to dream up answers to our questions and solutions to our problems. Using imagination to navigate by your inner compass is surprisingly easy and fun. You only need to be able to think like a child. Let your problems be monsters or mountains. Remind yourself that anything is possible. Give yourself permission to think without restrictions. Spend five or 10 minutes a day using your imagination deliberately in this way, and prepare to reconnect with your true self. The best way to do this is to find a quiet place and close your eyes. Meditation music can be helpful, but isn’t necessary. If you have trouble visualizing, practice seeing things in your brain, in a space just behind your eyes. The more you do this, the better you will get at it. Here are some imagination exercises you can use every day.

• Ask your heart. Close your eyes and picture your heart. Maybe it’s a shining light or a guide, or maybe it looks like the heart in an anatomy model. Ask it how it feels. Ask if there is anything you can do for it. Ask what it wants.

• Give yourself a vacation. Picture yourself in a place of complete contentment, without worries or pressures. Embellish this place however you wish. Make a habit of going there at least once a day and whenever you feel stressed or overwhelmed.

• Give yourself a gift. Imagine finding a special item you can hold in your hand or put in your pocket. Let it em-body the qualities you wish to draw upon throughout the day. Remember to picture this gift being with you when you need it.

• Play with your blocks. When you’re feeling blocked, stuck, frustrated or confused, picture this feeling as an object. Notice every detail—its shape, size, color, etc. Then imagine it changing into something pleasant, or shrinking and disappearing.

• Confront the monsters. Picture an undesirable situation or quality as a monster. Talk to it. Don’t be afraid. Ask it why it’s there.

• Meet your future self. Imagine your ideal future self. This could be the you in two hours or 20 years. Have a con-versation with that version of yourself to find out what has made you who you are.

• Sleep on it. Formulate a question or concern before you go to bed. Think it, write it down and say it out loud. As soon as you wake up, write down any dreams, insights or impressions. If you don’t remember anything, keep trying. Dreams can be a fruitful source of inner guidance and wisdom.

Our inner compass goes by many names—heart center, subconscious mind, higher self or still, small voice—but all refer to a deep place of knowing within every individual. With childlike conviction, this part of us knows and be-lieves in us and what we truly desire. Using our imagination can bring us back to who we were before the world made its impression on us, to that deep place of knowing and be-lieving in who we are. Only from this place can we live life with the kind of purpose, heart and compassion that radiate to our families, communities and world.

Camilla Paynter is the owner of Songdog Healing And Dreamcraft. She received hypnotherapy training through Bastyr University and has also studied Reiki. Contact her at SongdogDreaming.com or 206-914-3769.

If we cannot imagine ourselves living the life we truly want, the chances are

that we will be unable to attain that life.


yogalife

Yoga is not only a physical prac-tice. The benefits of yoga tran-scend a smaller waistline and

flexibility. Even for those that profess no interest in the spiritual aspect of this ancient discipline, yoga provides the means to engage the mind, senses and body in the present moment, enabling the cultivation of internal peace, sup-porting mental and emotional health. The most commonly used yogic tools include asana (yoga postures) and pranayama (breath work). Other yogic tools include drishti (a gaze upon a focal point, either internal or external, during meditation or during asana practice), mudra (specific gesturing, usually of the hands) and mantra (mental or verbal repetition of a sacred syllable, word or verse). By engaging and focusing the mind, these tools enable practitioners to easily enter a state of meditation and find mental and emotional balance.

Yoga For A Healthy Mind

by Andrea cirignano

When the days are shorter and our winter weary brains feel slow or less than optimally healthy, yoga can pro-mote mental clarity, memory, intelligence and wisdom.

A large number of Pacific Northwest residents work in the tech field and with that, often come slouchy shoul-ders and poor posture, both of which can contribute to higher levels of mental stress. Nichelle Hegstrom, a student and recent teacher training gradu-ate at Bala Yoga, in Kirkland, used to work as a web developer and trainer. “I would spend hours hunched over a keyboard,” she recalls. “so I had back and neck pain as well as pinched nerves in my elbow that caused numbness in my fingers. Now a stay-at-home mom, Hegstrom still spends a lot of time on her laptop but credits yoga

with the disappearance of most of her pain. From the cell phone alarm clock in the morning to late night television shows or working on the laptop in bed, technology seems omnipresent in the daily lives of most people. Hav-ing artificially produced light when there should be darkness slows mela-tonin production, which can lead to disruption of a normal sleep schedule. Unplugging from technology may be unrealistic, especially for Seattleites, but using yoga to unwind and recharge can help us maintain a calm and healthy mind, despite busy, high-tech lives. “Yoga is especially useful to us in the Northwest when we can’t be out-side [because] the days are short and other forms of exercise aren’t as easy to do [indoors],” says Heidi Lamare, a student at Yogavana, in Mercer Island.Lily Burns, manager of local studio Flow Yoga Redmond, says pranayama, asana and meditation helped her attain a healthier, clearer mind and aided in her recovery from post-traumatic stress disorder and anorexia. “I find myself using all of these methods when I’m feeling anxious, depressed, or some-


how ‘off,’” Burns affirms. “It’s amazing what either a headstand or counting the breath can do to make a difference in my state of mind!” For many, yoga is so helpful be-cause its tools can be used al-most anywhere and anytime. For those with desk jobs, yoga can be a quick, easy and healthy way to clear the mind and recharge in the middle of a busy workday. For example, a wonderfully stress-busting pranayama can be as simple as clos-ing the eyes and counting the length of each inhalation and exhalation. As the body relaxes, the nervous sys-tem calms, the heart rate slows, and inhalations and exhalations naturally get longer. A mental chant, or mantra, may be added to each breath, to help further focus the mind. Mantras may be Sanskrit words, like the commonly used “om” or any word or phrase upon

which you choose to focus, such as “peace” or “love.” One might begin to see how putting together all of these

tools would enable the mind to leave behind distraction and become inter-nally focused. The ability to do yoga just about anywhere at anytime, combined with its capacity to engage the body, senses and mind, make it a flexible, portable way to

maintain a healthy mind.

Writer Andrea Blair Cirignano is a lo-cal yoga instructor with a journalism background. She believes yoga is for everyone and that each member of the community could benefit from the practice in some way, shape or form. Her articles highlight the unique pair-ing of this ancient practice with a mod-ern Pacific Northwest lifestyle. Find out more about Andrea at yogatone.net.

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“Yoga is especially useful to us in the Northwest when

we can’t be outside [because] the days are short and other forms of exercise aren’t as easy to do indoors.”


It is common knowledge that a good night’s sleep is a key ingredient for optimal health. We know it’s vital, yet we often do not seem to value a

good sleeping environment, even one of its main components, the bed. Unfor-tunately, what looks inviting and cozy could actually be harmful to your health. A standard mattress is mostly made of petroleum-based, synthetic materials. How does this list of chemi-cal sleeping companions strike you? Antimony, formaldehyde, teflon-based stain resistant coatings, and toxic flame

retardants. What are the alternatives? To avoid toxic chemicals, your best bet is to go with all-natural beds and bedding, which can be a signifi-cant financial investment. To keep it affordable, create your healthy bed bit by bit. Begin with pillows and sheets; those items are closest to your skin. Add more elements as your budget al-lows, such as a mattress pad or topper, comforter and lastly the mattress.Now let’s take a closer look at what materials make up a natural bed; some are better than others.

greenliving

Sleep Healthy, Be Healthyby Anja Schiller

Natural bedding resources

Seattle Natural Mattress:4033 Aurora Ave. N.

SeattleNaturalMattress.com206-419-9550

Soaring Heart Natural Bed Company

101 Nickerson, #400, SeattleSoaringHeart.com

206-282-1717


www.soaringheart.com * 101 Nickerson, Suite 400, Seattle WA 98109Open 10:00am to 6:00pm daily

Where’s the best place for Natural Bedding?

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REcoMMEnDED:• Cotton is a great, affordable fabric;

be sure to purchase organic be-cause most conventional cotton is derived from genetically modified seed and is chemically processed.

• Hemp is very sustainable, highly mildew-resistant and still largely processed without chemicals.

• Kapok comes from the seedpod of the Kapok tree and is used as stuff-ing for pillows that have the feel of down without the allergy issues.

• Latex is the sap from the rub-ber tree. Good at regulating body temperature, it is mold and dust mite resistant. Some people are allergic to natural latex, so get a sample to test.

• Wool is a good insulator and also wicks moisture away from your body to keep you cool. It is natu-rally mold and dust mite resistant. Again, organic is your best bet.

not REcoMMEnDED:• Bamboo is touted as a green fabric

but is generally highly chemically processed. Often called bamboo linen, mechanically processed bam-boo is hard to find and expensive.

• Down comprises the insulating feathers from ducks or geese. Al-though natural, it attracts dust mites

and is not recommended.

A natural mattress can be futon style, innerspring, or foam-like (i.e., nat-ural latex). All come in different degrees of firmness, and some beds combine different materials in layers. An organic cotton futon is the budget option for a mattress and can be very comfortable, especially with a wool topper. No one can tell you what style bed is right for you, so the best thing to do is find your inner Goldilocks and try them out. There are many wonderful natural bedding companies for shopping around. Seattle’s best-known natural bed store is Soaring Heart, and Holy Lamb Organics is nearby in Oakville, Washington. Other reputable brands include Essentia, LifeKind and Shep-herds Dream. Use caution when choosing a brand, however; many companies claim to be green and natural but do not hold the same high standards as these do. We spend a third of our lives in bed. It makes sense that a healthy bed is a fundamental part of a healthy life.

Anja Schiller is a healthy living expert helping people create naturally healthy homes. She is launching two blogs on affordable and stylish non-toxic living: GoodDealsNaturally.com and NonToxChic.com.

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wisewords

Joan Borysenko, Ph.D., a pio-neer in integrative medicine, is a renowned expert on the

mind-body connection. Her work has been foundational in an international health care revolution that recognizes the role of meaning and the spiri-tual dimension of life as integral aspects of health and healing. Most recently, the Harvard-trained biologist and psycholo-gist explored the anatomy of burnout with Facebook friends in her latest book, Fried: Why You Burn Out and How to Re-vive.

What does it mean to physically, emotionally and spiritually burn out?When you’re stressed out, you keep chas-ing the same old carrot, whatever that may be for you. But when you’re burned out, you eventually give up the chase. The hope that you can create a meaning-ful life fizzles and you find yourself sitting in the ashes of your dreams. In a culture wedded to positive thinking, burnout and its first cousin, depression, are thought of as disorders in need of a fix. What if instead, we see them as losses of naïveté, false identities and faulty assumptions that are making way for a more authentic life? What if we viewed burnout as an invitation to come into alignment with a more elegant expression of our gifts, relationships and overall life energy? The late psychologist Herbert Freudenberger, Ph.D., who first popu-

The Benefits of BurnoutAn oxymoron?

Not according to psychologist Joan Borysenko.

by linda Sechrist

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larized the concept in his 1980 book, Burnout: The High Cost of High Achievement, believed the condition is a painful affliction of good people try-ing to give their very best. He defined it as “the extinction of motivation or incentive, especially where one’s devo-tion to a cause or relationship fails to produce the desired results.”

Why do we burn out even when we regularly use self-care practices?Many people are shocked to learn that even though I’m a positive person, with a regular yoga and meditation practice, as well as healthy eating hab-its, I have burned out more than once. Ironically, but predictably, I was trying to do and be my best. For me, burnout means that my most loving, creative

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self goes missing; I contract into the smallest, most negative version of my-self, which is not a pretty picture. I find that for many people that intellectualize a great portion of their lives, burnout doesn’t become real until they are not only physically, mentally and emotionally exhausted, but are also in pain. Knowing ourselves and our limitations is essential, because our tendency is to become complacent and think we’re too busy to tend to our well-being, or else believe we can do even more because we practice self-care. Keep in mind that we can’t solve burnout with the same level of con-sciousness that created it. We have to catch ourselves in the act of overlook-ing our true needs, stop, do a self-inquiry that looks at things as they are, and pinpoint what drains our energy, as well as what brings us to life.

How did writing Fried affect you?In order to follow my own advice, I completely changed the way I live. I realized that at age 66, I needed to pay more attention to my physical body. Physical therapy and Pilates floor exercises are now a priority five days a week, as well as yoga, both of which have helped to correct my hip joint problems. For aerobic exercise, I walk fast for 45 minutes at least five days a week. In inclement weather, I ride an

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indoor bike. Altogether, it averages out to 90 minutes of daily exercise, five days a week. My husband and I switched to a plant-based diet of organic whole foods, so we now set aside more time to plan, shop and cook. We also make more time for family and friends. We still both work, but fewer hours than before. In other words, I do what I can within a framework of love. I choose to do what is important to me—activities that give me life and energy.

What is it about living “in the now” that feels so enlivening?When we live in our heads and intel-lectualize, we tend to spin negative thoughts that hurt our physical health and sap our energy. By actively focus-ing on what we are doing in the mo-ment, we can engage our senses, more thoroughly enjoy ourselves and have an awareness of being that is not pos-sible when we are ruminating over past memories or projecting ourselves into daydreams about a far-off future. In such present moments, because we are relaxed and open to our inner wisdom, as well as our interconnection with the exquisite wholeness of life, we feel the most vital and alive.

Connect at JoanBorysenko.com and Facebook.com/pages/Joan-Borysenko/ 211406562428.

The question is not whether we will die, but how we will live.

~Joan Borysenko


naturalpet

While 85 percent of U.S. households with pets feature a dog or a cat, giving a

home to smaller friendly creatures can mean less maintenance and less cost—including only tiny stomachs to fill and no vaccinations. Downsizing to well-considered domesticated companions also provides uncommon windows to animal behavior for adults and young-sters alike. Apparently, many appreci-ate these benefits. The same 2011 American Pet Prod-ucts Association National Pet Owners Survey that reported on dogs and cats also showed that 12.6 million residences have fish; 5.7 million, birds; 5 million, small animals (rabbits, guinea pigs, ferrets, gerbils, ham-sters, mice and rats); and 4.6 million, reptiles. “These animals pose a world of

PiNt-SiZED PEtSSmaller Pets Have Big Potential

by randy kambic

Whether they crawl, swim, hop or fly, speak, make other sounds or stay silent, many small wonders can make ideal pets.

possibilities,” says Vet-erinary Doctor Kimberly Weiss, owner of Heart-land Healing Hands, in Oklahoma City. “They all have individual needs. Having them around starts as something cool, a special cachet for a youngster, and then, if fostered by parents, into a special sense of responsibility.”

FishWatching colorful

fish swim around an aquarium encourages a serene, soothing feeling. In addition to their traditional purview in kids’

bedrooms and sea-food restaurants, more

workplaces and physi-cians’ offices sport tanks

these days. Doctor of Veterinary Medicine

Melinda Fernyhough, Ph.D., a manager with the Hartz Mountain Corporation, recommends that a first collection encompass a variety of species that happily coexist, behave differently, and don’t lead to overcrowding. “It is best to error on the side of fewer fish; you can always add more,” she says. “A good initial combination can be darting petras, slower moving mollies and guppies, interactive oscars, and plecostomus bottom feeders.”

BirdsFor first-time bird guardians, “Consider starting off with a small bird, such as a parakeet, cockatiel or canary,” says Dr. John Simon, a veterinarian and owner of Woodside Animal Clinic, in Royal Oak, Michigan. “If you are more adventur-ous, consider what you desire most in a bird—how much talking you expect, its

appearance, level of friendliness—and how much it will grow. Some larger breeds, such as Amazon parrots, macaws and cockatoos,

can live 60 or 70 years, so your selection could remain in your family for generations. If you’re

away a lot, consider hous-ing two of the same breed;

they can keep each other company.” There’s no magic to produc-ing a talker. “The more interaction, attention and

mental stimulation, the happier the bird

and greater inclination to talk,” advises Weiss. She suggests tak-ing a bird out of its cage regularly and providing lead- and zinc-free mirrors, noisemakers and other toys to ward off boredom. Favorite gabbers include Afri-can greys, macaws and double-yellow-headed Amazons; cockatoos are more prone to imitate sounds.

Small AnimalsWhile many rabbits do not like to be held and cuddled and hamsters can sometimes nip if awakened or startled, guinea pigs are typically friendly and often enjoy interaction with people. They can emit a charming chirp or


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“oink” sound when petted or touched. Smaller rodents like gerbils, mice and rats love scurrying around their cages and “jogging” in wheels. Ham-sters and rats are sometimes active at night, so their cages might not be suitable in bedrooms. Guinea pigs are more docile and sleep much more. “These ‘pocket pets’ like fresh veggies to supplement their nutri-tion—green beans, zucchini, broccoli, cauliflower, carrots, peas, spinach, arugula and green peppers,” advises Seattle-based Veterinarian Darla Rew-ers, owner of Ancient Arts Holistic Services. “Rabbits should get more of the lettuce-type greens, but limit the spinach, because it is high in calcium.”

ReptilesWhether it’s the dinosaur-like appearance of an iguana, flicking

tongue of a chame-leon, intricate scale patterns of a snake or

wise-looking turtle head, the exotic ap-

pearance of reptiles fasci-

nates children. They take up little space inside a small aquarium and their lack of fur prevents potential allergic reac-tions. However, some reptiles need special lighting and specific amounts of water; maintaining proper levels of heat and humidity is vital to some of them in order to replicate their natural environment. It’s best to learn as much as you can about a potential pet before bringing it home. Understanding species tempera-ment, behavior patterns, maintenance needs, diet and average lifespan helps you know what to expect beforehand and ultimately to better enjoy your choice of the small-pet experience.

Find tips on small animal ownership and care at Hartz.com and American PetProducts.org.

Randy Kambic, in Estero, FL, is a freelance writer and a copyeditor for Natural Awakenings.


healthyhomeshomes

Sonia Hoglander, owner and opera-tor of HomEvolution, a healthy home consulting business, has a

mission: to get the word out about the dangers of electromagnetic radiation (EMR). EMR, also classified as non-ioniz-ing radiation, are unseen magnetic and electrical fields generated by devices around the home that use electric-ity, such as refrigerators, computers, corded alarm clocks and high tension power lines. In addition, possible ex-posure to high frequency EMR comes from cell phone towers and wifi trans-mitters. “My mission is to raise aware-ness about this new, little understood threat.” Hoglander states. “I have been

working with subtle energy, the human biological electromagnetic field for most of my life. In February 2010, I attended a conference hosted by Dr. Dietrich Klinghardt called ‘Healing the Brain.’ I was astonished when expert after expert, doctors and research-ers, talked about the negative impact of electromagnetic radiation,” she recalls. “It was at that point I realized I had a unique set of skills and set out to become a Building Biologist. Bau-Biologie is the only discipline that recognizes electromagnetic radiation as a possible hazard and teaches how to measure and mitigate exposure.” There is a great deal of controversy surrounding the issue of EMR, and there is still not much conclusive research to

back up claims of the dangers. “Most of the studies haven’t been able to prove anything.” Sonia explains. “Because there are too many variables and EMR is impossible to isolate over long periods of time. I work with people who have migraines, Parkinson’s [disease] and sleep issues among other symptoms. I’m dealing with the canaries in the coal mine, people who are already affected and know that they are sensitive.” But there is some light at the end of the tunnel. Although the majority of the research is being done overseas, the results are no less pertinent. In 2006, the International Agency for Research on Cancer (IARC) classi-fied ELF-EMR (extremely low frequency electromagnetic radiation) as a “pos-sible human carcinogen.” In 2007, a team of geneticists in Glasgow, Scotland, exposed specific parts of human DNA to low level EMR. They reported that chronic exposure to low level EMR over long periods of time may change the way DNA interacts with proteins. This change in the interaction creates an environment where ionizing radia-tion from sources like x-rays are more likely to cause cancer. However, Hoglander emphasizes, her goal is not to scare the public, but to educate people on how they can reduce their exposure to EMR, and how to optimize the body’s ability to heal itself. Understanding how and where a person is exposed to EMR is the first step in effectively protecting oneself. Hoglander identifies sources through-out the home, and also uses special

Electromagnetic Radiation:

Unseen Dangerby Aubrey Honeycutt

A growing number of people are aware and concerned about the effects of a silent, powerful health hazard called electromagnetic radiation.

The goal is “to educate people on

how they can reduce their exposure to EMR, and how to optimize

the body’s ability to heal itself.”


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BioHealthyHomes.comequipment to address the larger con-cern of EMR from cell phone towers and high tension power lines. Once Hoglander has isolated the larger EMR threat in the household, she turns her attention to the sleeping area. “I try to help them [clients] focus on keeping the sleeping area clear. When you are sleeping your body is recuperating. The exposure [you re-ceive] during the day can be recuper-ated if your sleeping area is kept clear.” When Hoglander finishes with a client, she knows she has done her best to help them fight against the unseen danger of EMR. “I have measured and mitigated the fields and my clients feel better.

That’s enough for me.” Looking towards the future, Hoglander does have some serious concern about the long term effects of EMR exposure. “The thing that frightens me the most is that children and fetuses are still developing their neurological sys-tems,” Sonia explains. “I believe that makes them the most vulnerable. This is an experiment of colossal propor-tions; we simply don’t know what the growing exposures will do long term.”

Sonia Hoglander owns and oper-ates HomEvolution Healthy Home Consulting. For more information: 206-604-0836 or HomEvo.com.

Could It Be EMR? Common ComplaintsWhile these symptoms may be caused by other conditions, some of the problems EMR sufferers report include: migraine headaches, insomnia, sleep disorders, fatigue, difficulty concentrating, mental and emotional issues, aches in muscles & joints, and heart palpitations. If concerned, seek the advice of a professional health practitioner.

Source: The EMF Radiation Project of the World Health Organization


healthykids

HOW A BRAIN GROWSFive Ways to Aid Development

by lisa Marshall

Parents that believe playing Beethoven for their infant, invest-

ing in educational videos for their toddler or forcing school-

age youngsters to sit still and study for hours will help them

to build a better brain have another “think” coming.

“People are anxious to do everything they can to improve their child’s intel-

ligence, yet many are focusing their energy in places where they are not getting the best payoff for it,” says neuroscientist Sandra Aamodt, Ph.D., co-author of Welcome to Your Child’s Brain: How the Mind Grows from Conception to College. In their new book, Aamodt and Princeton University Neuroscience Professor Sam Wang try to dispel what they believe are many myths that

have led parents to worry too much about the influence they can have on a child’s cognitive development and in some cases, have led to doing more harm than good. Aamodt says that genetics and thousands of years of human evolution have already exerted a heavy influence on a child’s developmental future be-fore he or she is born. In the absence of abuse and neglect, and with good nutrition and a stimulating environ-ment, a child’s brain “raises itself” in many ways, the authors maintain.

Meanwhile, they argue that there is little scientific evidence showing that factors like birth order and exposure to classical music and educational videos have an impact on cognitive develop-ment. “Children come ‘out of the box’ with individual temperaments that strongly influence the possible paths they can take through life,” Aamodt observes. “Most parents believe that they can have a bigger influence on their child’s personalities than they ac-tually do. They should relax and enjoy their kids more.” The authors offer these scientifi-cally backed tips for parents and care-givers to influence a child’s develop-ing brain: Don’t stress during pregnancy. “The hormones produced in the moth-er’s body during stressful times can cross over into the placenta, exposing the child. If it’s a chronic condition, it can lead to problems with brain devel-opment,” counsels Aamodt. One 2008 review paper from Harvard Medical School led research-ers to conclude that babies born to stressed mothers are more likely to suffer from autism spectrum disorders. Others, from researchers in Canada and the UK, found that women that endure natural disasters while pregnant are more likely to have babies that suf-fer from schizophrenia, decreased IQ and depression. Animal research has repeatedly demonstrated that babies of stressed mothers often grow up with touchy stress-response systems. Switch off the baby videos. Uni-versity of Washington researchers have found that baby educational videos, like Baby Einstein and Brainy Baby fail to boost language skills and may actu-ally slow acquisition of vocabulary. “For every hour per day spent watching baby DVDs and videos, infants under-stood an average of six to eight fewer words than infants that did not watch them,” the report said. Other research by the American Academy of Pediatrics suggests that exposure to action-packed videos may increase the risk of development of attention disorders. “Babies are wired to learn from other people, and every


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period of time they are not interacting with people because they are watch-ing TV interferes with that face-to-face interaction,” says Aamodt. teach a second language. Bilin-gual children consistently outperform single-language speakers in tests of executive brain function (a measure of organizational and planning skills) and tend to be better at making choices and understanding other peo-ple’s perspectives, Aamodt says. “The very first act of speech for a bilingual person is picking which language to use, and you do that based on your understanding of the other person’s perspective.” Aamodt recommends exposing youngsters to a second language in infancy—if possible, just by speaking to them in a different language—and exploring more formal instruction before the age of 8. Foster self-control. “Ultimately, parents can make the biggest differ-ence in their child’s adult quality of

life by promoting self-control,” Aamodt says. Recent research published in the journal Sci-ence and elsewhere suggests that children with greater self-control (meaning they can resist temptation, stay on task and control their own behav-ior) achieve greater success in school, the workplace and their personal lives. “Preschool children’s ability to resist temptation is a much better predictor of academic success

than their IQ scores,” Aamodt notes. She recommends engaging in progressively more challenging tasks. “You want to stretch the child just a little; get them to do something a little bit hard, but that they can succeed at if they concentrate.” Encourage study breaks. “Some very old science tells us that to learn effectively, you need to take breaks and allow your brain to consolidate what you have already learned before you go back and try to learn some more,” says Aamodt. “If you study a total of an hour, you will learn twice as much if you break it up into two 30-minute spans.”

Hooray for recess.

Lisa Marshall is a freelance health writer headquartered near Boulder, CO. Con-nect at [email protected].

A house is not a home unless it contains food and fire for the mind as

well as the body.

~Benjamin Franklin


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When Survivors Give Birth – Feb 4-5. A not-to-be missed opportunity to learn from renowned experts Penny Simkin PT & Phyllis Klaus MFT, LMSW, authors of the book When Survivors Give Birth. Join other maternity care, mental health and allied providers for a two-day seminar focusing on the issues of the least understood of pregnant clients. $299. Bastyr University, 14500 Juanita Dr NE, Kenmore. Registration required: 425-602-3361. Bastyr.edu.

Massage for the Novice – 9am-5pm. A full-day introduction to therapeutic Swedish massage. This class is for those who either want to study in our Professional Massage Program or simply want to learn the basics. $50. Discoverypoint School of Massage, 420 E Pike St, Ste 3, Se-attle. Registration required: 206-552-6523. DiscoverypointSchoolOfMassage.com.

Harmonium Chanting for Beginners – 9:30am-12:30pm. Learn the basics of how to play the harmonium. Bring your harmonium or learn on one of ours. Pre-registration will ensure we will have an instrument for you to use. $25. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required: 425-806-3700. AnandaSeattle.org.

Building Healthy Digestion – 10am-12pm. $19 in advance, $22 at door. Raw Vegan Source, 22336 NE 85th St, Redmond. 425-868-2332. RawVeganSource.com.

The Incredible Machine Intro Class – 10am-12pm. The Incredible Machine is a user-friendly guide to owning one’s body including how it oper-ates, and the how’s and why’s of proper care. Free. 425-422-2644. SnoIsleFoods.coop.

Healing Hands – Feb 4-11. 10am-6pm. This two-day intensive is a powerful workshop on energy healing. We will cover the chakra system, aura, recognizing life patterns, centering and ground-

ing and more. We will practice hands-on healing techniques. Great for beginning students and full of information and techniques helpful to seasoned practitioners. Stargazers, 12727 Northup Way, Ste 10, Bellevue. Registration required: 425-885-7289. StargazersBooks.com.

The Human Oddyssey: A Hidden History Conference – 1-6:30pm. With Michael Cremo, Freddy Silva, Krsanna Duran and Mahala Flen-niken. Explore the hidden creation histories of India and Native America which give insight and inspiration to living with the Earth and cycles of creation. $60. Unity Church Sanctuary, 200 8th Ave N, Seattle. Registration required: 406-327-6749. HumanOdyssey.info.

SUNDAY, FEBRUARY 540-Day Yoga Challenge – Sundays, Feb 5-Mar 11. 4:30-6pm. Attend 6 Sunday evening meetings with 6 weeks unlimited drop in yoga classes. $165. Three Trees Yoga and Healing Arts Center, 204 S 348th St, Ste 2, Federal Way. Registration required: 253-815-9642. ThreeTreesYoga.com.

TUESDAY, FEBRUARY 7Learn to Meditate Level 1: Inner Peace through Relaxation and Concentration – Wednesdays, Feb 7-21. 7:30-9pm. Learn to relax the body, quiet the mind, awaken intuition, and experience greater joy and creativity in daily life. This 3-session course includes in-class practice, tips for practicing at home, online guided meditations, written instruc-tions, and ongoing support in-person or online. Meditation is for everyone, and requires no outward affiliation or belief system. $45 for series, prepay online and save 10%. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required: 425-806-3700. AnandaSeattle.org.

SATURDAY, FEBRUARY 11Learn to Meditate – 9:30am-12pm. Learn to relax the body, quiet the mind, awaken intuition and experience greater joy and creativity in daily life. This class gives in-class practice, tips on practicing at home, online guided meditations, written instruc-tions and ongoing support in-person or online. $25, prepay online and save 10%. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. 425-806-3700. AnandaSeattle.org.

HANDS ON Community Skills Fair – 10am-7:30pm. Workshops include tool sharpening, cheese making, building solar ovens, electri-cal repair, fermentation and more. Workshops 10am-5pm, community potluck at 5:30pm. Meadowbrook & Ravenna Community Centers, 10517 35th Ave NE & 6535 Ravenna Ave NE, Seattle. SustainableNeSeattle.ning.com

Start With Baby Chicks – 10am-12:30pm. This introductory course is perfect for any-one interested in raising chicks and keeping chickens. $30 members, $40 non members. Good Shepherd Center, 4649 Sunnyside Ave N, Rm 107, Seattle. Register: 800-838-3006 or BrownPaperTickets.com/event/219824.

The One Gathering – 3:30-6:30pm. With Joyce

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THURSDAY, FEBRUARY 2Art as Inspiration & Self-Transformation – Thursdays, Feb 2-16. This class series is for anyone who would like to appreciate the power of art to express high ideals and to serve as a vehicle for Self-transformation. This is not an art-making class so much as an opportunity to appreciate great art and its impact on human consciousness using Swami Kriyananda’s landmark book, Art as a Hidden Message. $40/3-class series. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required: 425-806-3700. AnandaSeattle.org.

FRIDAY, FEBRUARY 3Playshop – Feb 3-5. With Fred Donaldson. Re-learn Original Play and reconnect with one’s innate sense of loving playfulness. Original Play is spontaneous, joyful instinctive play that helps one feel safe and connected. $195. M’illumino, 6921 Roosevelt Way NE, Seattle. 206-525-0363. M-illumino.com/P/Events.

Yoga Anatomy, Therapeutics, and Asana – Feb 3-5. With Martin Kirk. Fall in love with the majesty of the human body through artful slide-shows, therapeutic adjustments, and practices designed to deepen one’s awareness of how the body optimally aligns. $45 for 1 class, $250 for all 6 classes. Seattle Yoga Arts, 1540 15th Ave, Seattle. 206-440-3191. SeattleYogaArts.com.

Friday Night Lights: Guided Meditation – 6-8:30pm. Enjoy a wonderful close to the work-week. This event begins with guided meditations followed by dinner and then an enjoyable activity to leave feeling renewed and uplifted. $5. Center of Light, 5225 15th Ave NE, Seattle. Registration re-quired: 206-525-8488. Seattle.CentersOfLight.org.

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Hawkens, Jennifer Yost, Samantha Parrott, and Narayan & Janet. The One Gathering is an experi-ence to entertain while being uplifting and healing. $25. Century Ballroom, 915 E Pine St, Seattle. 206-284-2411. TheOneGathering.com.

SUNDAY, FEBRUARY 12Yoga for Self-Care: Opening the Hips – 12:30-2pm. Hips are a key area that affects one’s ability to move with ease—a very complex part of the anatomy with a network of bones, joints, liga-ments, muscles and nerves. Use yoga asana and breathing to coax a gentle opening in the hips. $15. Stargazers Gallery, 12727 Northup Way, Ste 10, Bellevue. Registration required: 425-885-7289. StargazersBooks.com.

Mindfulness-Based Stress Reduction Orienta-tion – 6:30-7:30pm. MBSR is a clinically proven and extensively studied 8-week meditation program based on the work of Jon Kabat-Zinn from the University of Massachusetts Medical Center. Free orientation. Three Trees Yoga and Healing Arts Center, 204 S 348th, Ste 2, Federal Way. Registra-tion required: 253-815-9642. ThreeTreesYoga.com.

MONDAY, FEBRUARY 13Living Naturally: Going Gluten Free – 10-11am. Join Bastyr University nutrition students and clinical supervisor Kelly Morrow, MD for an engaging discussion on the benefits and drawbacks of consuming gluten. Learn the difference between a gluten allergy versus an intolerance; explore dif-

ferent grains, receive recipes and resources to help minimize gluten. Free. Bastyr Center for Natural Health, 3670 Stone Way N, Seattle. 206-834-4100. BastyrCenter.org/Content/View/2297.

WEDNESDAY, FEBRUARY 15Vegetarians of Washington Monthly Dinner – 6:30pm. Enjoy a gourmet, catered vegetarian dinner featuring a different local resturant or chef each month, hear an insightful speech on vegetar-ian topics and meet interesting people. Everyone welcome including non-vegetarians. $15 plus tax for members, $20 plus tax for guests. Mt Baker Community Club, 2811 Mt Rainier Dr S, Seattle. Reservations required: 206-706-2635 or VegOfWa.org/MonthlyDining.aspx.

THURSDAY, FEBRUARY 1620th Annual Women of Wisdom Conference – Feb 16-20. Featuring Jean Houston, Jean Shinoda Bolen, Naomi Tutu, Ubaka Hill and Imsara. Radiate the Divine Feminine, the world is ready. Seattle. 206-782-3363. WomenOfWisdom.org.

The Three Stages of the Mystical Path to God – Feb 16-18. With Mother Clare Watts. This trilogy of seminars will open one’s mind and heart to the depths of the Mystical Christian Path. Where does this path lead, and what are the stages of spiritual development that delineate this path? $25. Center of Light, 5225 15th Ave NE, Seattle. 206-525-8488. Seattle.CentersOfLight.org.

Start Your Garden Indoors – 6-8pm. Learn how to successfully start seeds indoors for a spring and summer veggie garden. Class is indoors with hands-on activities. $25 members, $36 non mem-bers. Good Shepherd Center, 4649 Sunnyside Ave N, Rm 107, Seattle. Register: 800-838-3006 or BrownPaperTickets.com/event/219830.

FRIDAY, FEBRUARY 17Sacred Anatomy Series – 5:30-7:30pm. Each class will explore and bring to life the energetic and physical anatomy of the focus for that day by exam-ining the physical structures, energetic associations, and how deepening our relationship with each area can enhance our relationship with ourselves and the practice of yoga. $30. Seattle Yoga Arts, 1540 15th Ave, Seattle. 206-440-3191. SeattleYogaArts.com.

SATURDAY, FEBRUARY 18NW Yoga Conference – Feb 18-19. The NW Yoga Conference is an inclusive and immersive two-day celebration of the Northwest yoga community including workshops, a marketplace and more. All levels and abilities are welcome. Lynwood Convention Center, 3711 196th St SW, Lynwood. 425-299-2794. NWYogaConference.com.

Healthy Fats/Essential Fatty Acids – 10am-12pm. $19 in advance, $22 at door. Raw Vegan Source, 22336 NE 85th St, Redmond. 425-868-2332. RawVeganSource.com.

FRIDAY, FEBRUARY 24Ottoman Nights – 7:30-9pm. Featuring SeaStar, a Celtic Folk band lead by Fae Wiedenhoeft, owner of Syren’s Voice. George Sadak from the MB Or-chestra will play the Egyptian Tabla. $20. East West Bookshop, 6500 Roosevelt Way NE, Seattle. Reg-ister: 206-523-3726 or EastWestBookShop.com.

SATURDAY, FEBRUARY 25How to be Happy All the Time – 9:30am-12pm. Learn how to separate reactions from objective circumstances. Controlling response is the first key to being happy all the time. Learn simple ways to train the mind and body to respond energetically and positively enabling one to overcome obstacles. $25 plus text. 10% discount with online prepay. Ananda Meditation Temple, 23305 Bothell-Everett Hwy, Bothell. Registration required: 425-806-3700. AnandaSeattle.org.

Conscious Movie Night: Vanishing of the Bees – 7-9:30pm. Vanishing of the Bees details the economic, political and ecological consequences of a dwindling world honeybee population. All donations support the American Beekeeping As-sociation. Center of Light, 5225 15th Ave NE, Seattle. 206-525-8488. Seattle.CentersOfLight.org.

Thrive:Tune Up Your Business In 2012 – 10am-3pm. One day workshop focuses on tools for con-scious business owners: authentically communicat-ing their message, attraction marketing and social media, healthy finances, effective print ad design and renewing/refreshing the spirit. $45 includes networking lunch. Greenwood Senior Center, 525 N 85th St, Seattle. Registration required: SeattleAwakenings.com/Thrive.

SUNDAY, FEBRUARY 26Our Energy Matters: Chakras 101 – 9:30am-5:30pm. Take the journey through one’s energetic system called chakras and learn about and experi-ence the seven chakra system one by one. $140. Ed-monds area. Registration required: 425-350-5448.

Yoga for Self Care: Awakening Your Core – 12:30-2pm. A consistent yoga practice will natu-rally tone the abdominal muscles. We will use yoga to gently stimulate and strengthen the abdominal area—stoking the digestive fire and creating radiant health. $15. Stargazers, 12727 Northup Way, Ste 10, Bellevue. Registration required: 425-885-7289. StargazersBooks.com.

WEDNESDAY, FEBRUARY 29Developing an Authentic Voice for Self-Expres-sion – Wednesdays, Feb 29-May 30. 6:30pm-8:30pm. This series shows how to write, speak, blog and self-publish with confidence, creativity and es-sence. $35/class, $120/month, $360/series. Friends Philosophy and Tea, 13850 Bel-Red Rd, Bellevue. 425-223-5335. AuthenticWritingProvokes.com.

FRIDAY, MARCH 2Cannon Beach Yoga Festival – March 2-4. This second yoga festival on the Oregon Coast features master yoga teachers Aadil Palkhivala, Julie Gudmestad, and Sarahjoy Marsh with work-shops in yoga, meditation, art, dance, and more. $325. Cannon Beach, OR. Registration required: 503-440-1649. CannonBeachYogaFestival.com.

SATURDAY, MARCH 3Healing Depression Naturally – 10am-12pm. $19 in advance, $22 at door. Raw Vegan Source, 22336 NE 85th St, Redmond. 425-868-2332. RawVeganSource.com.

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SATURDAY, MARCH 10Coming of Age Leaders Training – Mar 10-11. 9am-5pm. This two-day training provides the conceptual framework and practical tools to bring rites of passage into your own community. We will explore the coming of age program design, and ex-amine in-depth critical pieces of contemporary rite of passage programs. Seattle. Registration required: 425-485-7396. RiteOfPassageJourneys.org.

SATURDAY, MARCH 24Vegfest: A Health Vegetarian Food Festival – March 24-25. 10am-6pm. Featuring over 500 different free food samples, free health checks, cooking demonstrations by local chefs, talks on health and nutrition, a huge vegetarian bookstore, kids programs and more. $8. Kids 12 and under free. Seattle Center Exhibition Hall, 300 Mercer St, Seattle. VegeFest2012.org.

SATURDAY, APRIL 14Creating Soulful Ritual – 9am-5pm. This intro-ductory workshop is meant to help one awaken the ritual leader within their self. $150-$250. Seattle. Registration required: 425-485-7396. RiteOfPassageJourneys.org.

SATURDAY, APRIL 212012 Green Home Tour – April 21-22. Open house style educational events held in your neighbors’ homes in Seattle and King County area. Features kids activities, sustainibility demos and Saturday eco expo. Attend with friends, host a site, exhibit at the expo, sponsor or volunteer. SeattleGreenHomeTour.org.

For more information about advertising and how you can participate, call 000-000-0000

Natural Awakenings’ Food & Garden issue explores fresh ways to eat well on a budget.

changing the Way America Eats

coming in March

LEARN MORE AT SeattleGreenHomeTour.org

sponsored by Puget Sound Cooperative Credit Union | Seattle Natural Awakenings | Built Green | Green Depot | Envision Homes | Mighty House Construction |

Greenhome Solutions | ESP Services | Northwest Ecobuilding Guild Seattle Chapter | YOU!

INSPIRATION•EDUCATION •SOLUTIONS

PRESENTED BY:

Northwest EcoBuilding Guild

2O12 GREEN HOME Tour+ Saturday

EXPO!

Saturday and Sunday - April 21 & 22 • Open Daily 10am - 4pm

Green Homes Aren’t Just the FutureThey are in your neighborhood NOW!

Celebrate EARTH Day With Us!See for yourself how your home can become a

part of a healthier, more productive lifestyle

Learn from your neighbors See what’s working in their homes

Experience green living in the Pacific Northwest

5 Ways to Participate - Attend with Friends, Host a Site, Exhibit at the Expo, Sponsor, or Volunteer.


NotE: All Calendar events must be received by the 12th of the month prior to publication and adhere to our guidelines. Email [email protected] for guidelines and to submit entries. No phone calls or faxes, please. Or visit SeattleAwakenings.com to submit online.

ongoingevents

sundayCascadia Hikes – 8am-12pm. Learn about lo-cal and natural history, sustainability and ecol-ogy while viewing waterfalls and wildlife on these guided half-day hikes. Includes hotel pick up and drop off, nature guide, refreshments, transportation, and entry fees. $95. Register: EvergreenEscapes.com/Seattle-Hiking-Tour.asp.

Community Yoga Class – 9-10:15am. Beginner pay-what-you-can yoga class. All welcome. Taught by a registered yoga teacher. Donations accepted. Three Trees Yoga & Healing Arts Center, 204 S 348th St, Ste 2, Federal Way. 253-815-9642. ThreeTreesYoga.com.

mondayQigong Class – 8:45-9:45am. Qigong combines movements, breath work, meditation, visualization and relaxation to achieve harmony of the body, mind and spirit. Increase energy and become more aware of balance, breath and alignment, ultimately improving one’s yoga practice and other activities. All ages and fitness levels welcome. First class free. Yogalife Greenlake, 7200 Woodlawn Ave NE, Seattle. 206-599-9270. ElementalHarmony.info.

Breast Feeding Class – 10:30am. With Renee Beebe and Lauren Harris. Get questions answered by an expert, check your baby’s weight and boost confidence in this weekly drop-in support group. $15 suggested donation. Dragonfly Holistic Healing, 760 N 34th St, Seattle. 206-356-7252. DragonflyHolisticHealing.com.

La Leche League of West Seattle – 10:30am. 4th Mon. All breastfeeding mothers and mothers-to-be interested in breastfeeding welcome. Westside Unitarian Universalist Church, 7141 California Ave SW, Seattle. 206-932-9912.

Infant Massage Class – 10:30-11:45am. Promote better infant health and development and meet other moms while learning infant massage techniques. $25/1 class, $100/5 classes. Queen Anne Christian Church, 1316 3rd Ave W, Seattle. Registration required: 206-409-4812. Parent2Infant.com.

tuesdayUrban Forest Restoration – 10am. Nature Consortium hosts volunteer work parties in the West Duwamish Greenbelt beginning with a short informal forest ecology workshop followed by performing restoration activities including plant-ing native species, removing invasive species,

mulching and more. Register: 206-923-0853 or NatureC.org/Volunteer.

Writer’s & Blogger’s Support Group – 1-2:30pm. Create pathways for blogging with ease, enthusi-asm and purpose. All levels of writers welcome. $5 suggested donation. Friends, Philosophy & Tea, 13850 Bel-Red Rd, Bellevue. 206-250-1855. AuthenticWritingProvokes.com.

Seattle Greendrinks – 5:30pm. 2nd Tues. Informal social networking to connect and unite those work-ing or interested in environmental issues. Locations vary. Details: SeattleGreendrinks.org.

La Leche League of Seattle Central – 6:30-8:30pm. 1st Tues. See Mon description. Swed-ish Medical Center, 500 17th Ave, Mother Joseph Conference Rm, Seattle. 206-949-3076. [email protected].

Middle Eastern Drumming Instructional Se-ries Basics Class – 7-8pm. With George Sadak. Classes are designed for beginners and those who wish to polish their technique. Class may be joined mid-session. Ottoman BellyDance Studio, Bothell Country Village, 23634 Bothell Everett Hwy, Bothell. 425-368-0369. OttomanBellyDance.com.

Sustaining Vitality Qigong – 7-9pm. Discover Chinese qigong, the study of internal energy and the natural way to enhance and maintain a healthy energetic lifestyle. Class includes meditation and movement exercises. Suitable for all levels. $10/class. Phinney Neighborhood Center, 6532 Phinney Ave N, Rm 5, Seattle. 425-775-9609. FiveMtsInst.com.

Tribal Style Bellydance – 7pm. With Shay Moore. Classes get people moving to the global groove as they develop core tribal bellydance movements with strength, grace, and flexibility. Women of all ages, shapes, sizes, and experience welcome. $75 per 6 week session. M’Illumino, 6921 Roo-sevelt Way NE, Seattle. Registration required: 206-525-0363. DeepRootsDance.com.

wednesdayQigong Class – 8:45-9:45am. See Mon descrip-tion. First class free. Yogalife Greenlake, 7200 Woodlawn Ave NE, Seattle. 206-599-9270. ElementalHarmony.info.

Infant Massage Class – 10-11:30am. 1st & 3rd Wed. Class taught in Japanese. See Mon descrip-tion. $25/1 class, $100/5 classes. Overlake Hospital City University, Bldg F, Rm 15, 150 120th Ave NE, Bellevue. Registration required: 425-688-5259. Parent2Infant.com.

La Leche League of Seattle – 10:15am. 3rd Wed. See Mon description. Good Shepherd Center, Wallingford, Seattle. 206-304-9153.

Free Meditation Class – 6-7pm. 3rd Wed. With Mary Davis. This class will show the mind, body and spirit health benefits of meditation and give an easy daily practice. Seattle Healing Arts Center, 6300 9th Ave NE, Seattle. 206-679-9620. MeditateSeattle.com.

NW EcoBuilding Guild Monthly Meeting – 6:30-8:30pm. 4th Wed. Meetings are free and non members are welcome. Phinney Neighborhood Center, Blue Bldg, 6532 Phinney Ave N, Seattle. EcoBuilding.org.

Green Reiki Circle – 7-10pm. Last Wed. Network, share stories, and Reiki energy treatments in a safe, friendly atmosphere. Open to all levels and skills. Free. Circle Green Healing Arts, 3717 Fobes Rd, Snohomish. 425-377-9790. CircleGreen.org.

thursdayUrban Forest Restoration – 10am. See Tues. description. Register: 206-923-0853 or NatureC.org/Volunteer.

Intro to Successful Advertising in Natural Awakenings – 7-7:30pm. First Thurs. Get an overview of Natural Awakenings magazine, from distribution and readership to advertising rates on this interactive webinar. Presentation briefly touches on best practices for print ads that get results. Attendees will receive discount advertising offer valid for 30 days. Free. Register by emailing [email protected].

Weston A. Price Foundation Seattle Meet-ing – 6pm. 3rd Thurs. Learn about historically revered nutrient-dense foods and traditional food preparation techniques. A Weston A. Price/Nour-ishing Traditions style potluck begins at 6pm followed by a featured speaker or demo at 7pm. Free. Firefly Kitchens, 844 NW 49th St, Seattle. WestonAPrice.org.

Monthly DIY Meetup and Ask an Expert – 6-8pm. 2nd Thurs. West Seattle Tool Library hosts expert DIY coaches who are willing to answer ques-tions about current and future projects. These open and informal events cover green remodeling and de-sign, solar, water harvesting and edible gardening. Expert lineup includes: Mighty House Construc-tion, Urban Land Army, Solar Epiphany, LDArch Design, Alki Bike & Board. Free. Youngstown Cultural Arts Center, 4408 Delridge Way SW, Seattle. 206-317-4671. WSToolLibrary.org.

Baby Diaper Service 101 – 6:30-7:30pm. 2nd Thurs. Learn the environmental and health benefits of using cloth diapers including information on how Baby Diaper Service laundry and home de-livery works. Folds, diaper covers, various closure systems and a discussion on special techniques for diapering boys vs. girls and methods for diapering overnight will be presented. Free to existing cus-tomers, $10/family. Parent Trust for Washington Children, 2200 Rainier Ave S, Seattle. Registration required: 206-634-2229. BabyDiaperService.net.


Qigong Workshop – 7-8pm. Practicing qigong enhances the physical body, slows aging and reduces the negative effects of stress. Build self-confidence, increases mental focus and clarity and more. All levels and drop-ins welcome. $5/class. Phinney Neighborhood Center, 6532 Phinney Ave N, Rm 5, Seattle. 425-775-9609. FiveMtsInst.com.

fridayLa Leche League of South King County – 10am. 1st Fri. See Mon description. For location: 253-212-6159 or [email protected].

saturdayHypnosis for Birth Introduction – 10am. 2nd Sat. Learn what hypnosis is and isn’t, and how it helps reduce pain, increase calmness and confidence, clear away fears and anxiety, and much more. Free. Bellevue. Registration required: 425-827-9498. HypnosisForBirth.com.

Intro to Successful Advertising in Natural Awakenings – 10-10:30am. 3rd Sat. See Thurs description of webinar. Attendees will receive discount advertising offer valid for 30 days. Free. Register by emailing [email protected].

Urban Forest Restoration – 10am. See Tues description. Register: 206-923-0853 or NatureC.org/Volunteer.

Fee for classifieds is $1.00 per word per month. To place listing, email content to [email protected]. Deadline is the 12th of the month.

classifieds

BUSINESS OPPORTUNITY

Leader in natural product research moving HQ to Seattle. Looking for home-based business builders. Local training, leads [email protected].

Build your brand, build relationships and build a loyal following with 9 different online video com-munication products and the world’s first instant pay compensation plan. Be in business for yourself, but not by yourself. Free webinar presentation: call 206-788-7313.

EVENTS

2012 Green Home Tour – April 21-22. Sponsor-ship opportunities available. Site host applications due March 5. SeattleGreenHomeTour.org.

Bui ld your b randBu i ld re la t ionsh ips

Bui ld a loya l fo l low ing

Video Email Video Conferencing Video Autoresponder Video Blog

Live Broadcasting E-Subscription Form Fusion Wall

Talk Fusion® Offers:

Be part of the moment.Call today: 206-788-7313


ACCOUNTING

c. brookS SchoMburg, cPABrooks [email protected]

Offer ing a fu l l r ange o f bookkeeping, accounting, tax, and small business consulting services, we focus on your unique tax, accounting and consulting needs. See ad page 21.

BEDDING

SEAttlE NAturAl MAttrESS206-419-9550SeattleNaturalMattress.com

Manufacturer and retailer of natural, chemical-free latex mattresses designed to provide a comfortable and supportive alternative to traditional spring mattresses. See ad page 29.

BOWENWORK

wEllNESS rEStorAtioN ArtSScott Wurtz206-524-5511WeReStart.com

Bowenwork is a way to be pain free through dynamic “hands on” physical therapy. Simple “moves” redirect your body’s natural healing potential by sending clarifying waves of energy directly to the brain. See ad page 22.

CHILDREN’S SERVICES

bAbY DiAPEr SErvicE206-634-2229BabyDiaperService.Net

Committed to providing 100% pure cotton diapers for your baby. Convenient weekly pickup and delivery of cloth diapers and accessories. Better for baby’s skin, more sustainable than washing at home. See ad page 18.

PArENt to iNFANt [email protected]

Learn gentle infant massage techniques in a supportive and fun class setting. Babies 6 weeks up to 1 year old. Benefit with better sleep, foundation for lifelong health, secure attachment and more independent personality. See ad page 31.

CONSTRUCTION

PAthwAY DESigN & coNStructioN206-937-4809PathwayDC.com

Design, build and remodeling contractor specializing in sustainable, healthy homes and the symbiotic relationship between humankind and nature.

DENTISTS

iNtEgrAtivE DENtiStrY9730 3rd Ave NESuite 205Seattle, WA [email protected]

We are a holistic dental practice specializing in safe mercury filling removal, non-surgical periodontal care, and TMJ/orthodontic treatments. We welcome new patients! See ad page 6.

ENERGY EFFICIENCY

vEStA hoME PErForMANcE206-919-6770Info@VestaPerformance.comVestaPerformance.com

Dedicated to improving the comfort, indoor air quality, and energy efficiency of homes in the Seattle region. See ad page 10.

HEALTH CENTERS

bAStYr cENtEr3670 Stone Way NSeattle, WA 98103206-834-4100BastyrCenter.org

Bastyr Center offers naturopathic medicine, acupuncture and Oriental medicine, nutrition counseling, Chinese herbal medicine, short-term psychological counseling, and more. Our Team Care approach to healing ensures you’ll see a licensed practitioner and two to three advanced student clinicians while receiving individualized treatments and generous practitioner time. See ad page 21.

HEALTH FOOD

rAwvEgAN SourcE22336 NE 85th St.Redmond, WA [email protected]

Yo u r r a w f o o d s superstore with great prices, huge selection a n d n a t i o n w i d e shipping. We offer the

finest raw, organic, vegan and living foods at excellent prices.

truhEAlth, iNc.18001 Bothell-Everett HwySuite 109Bothell, WA [email protected]

A unique health food store o f f e r i n g r a w m i l k , pastured eggs, grass fed meats and a variety of

organic and gluten-free foods as well as the highest quality supplements and services. See ad page 15.

HEALTHY HOME

lullAbY orgANicS800-401-8301CustServ@LullabyOrganics.comLullabyOrganics.com

Lullaby Organics offers safe, healthy mattresses, bed-ding, sleepwear, toys, gear, furn-i t u r e , a n d a i r

filtration systems so your whole family can get a pure night’s rest.

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

naturaldirectory


MASSAGE

SoAriNg SPiritS MASSAgENE Ravenna NeighborhoodSeattle, WA 98115206-412-5170Laura@SoaringSpiritsLightCenter.comSoaringSpiritsLightCenter.com

Offering aromatherapy, Raindrop Therapy, Shiatsu, deep tissue, and Swedish massage, tailored to your sense of pressure since 1993. Therapeutic grade essential oils by Young Living.

MEDICAL

AMY FASig, ND2206 Queen Anne Ave N, Ste 204Seattle, WA 98109206-599-6030Dr.AmyFasig@gmail.comQueenAnneNaturalMedicine.com

Specializing in women’s health, hormone balancing, and immune wellness. Saturday and evening appts. available. Covered by most insurance plans.

Dr. vENESSA wAhlEr, NDBroadway Building1620 Broadway, Ste 204Seattle, WA [email protected]

Special interests in natural weight loss (including HCG diet), stress m a n a g e m e n t a n d f o o d sensitivities. Call today for your complimentary 15 minute introductory consultat ion! Accepts insurance.

thrivE NAturAl FAMilY MEDiciNEDr. Scott Moser, ND LMP5020 Meridian Ave N, Ste 104206-257-1488Info@ThriveNaturalMedicine.comThriveNaturalMedicine.com

Thrive offers botanical medicine, nutrition, physical medicine, nutraceuticals and counseling to treat the whole family. Most insurance plans

accepted. Book an appointment today and Thrive!

PRINTING

SNohoMiSh PubliShiNg co.605 2nd StSnohomish, WA 98290206-523-7548SnoPub.com

Family owned publishing company providing professional design, printing and mailing services for magazines, books, brochures, business cards, posters, tickets, forms and more. See ad page 7.

RESTAURANTS

thrivE cAFE1026 NE 65th StSeattle, WA 98115206-525-0300GenerationThrive.com

Thrive in Seattle offers fresh, vegetarian and 95% organic i n g r e d i e n t s i n t h e i r smoothies, juices, pies, salads and decadent entrees.

SKINCARE

MY MAMA’S lovEMy-Mamas-Love.com

My Mama’s Love skin care products use safe, non-toxic and hypoallergenic organic ingredients. Our products don’t just mask symptoms; they address the underlying causes of a skin condition. Locally owned and operated.

VETERINARIANS

ANciENt ArtS holiStic vEt110 N 36th StSeattle, WA [email protected]

Veterinary acupuncture and natural medicine for animals rebalances health safely, gently, peacefully. Improve pets’ quality of life the way nature intended—your pet will thank you. See ad page 40.

YOGA

kANJiN [email protected]

Kanjin Yoga is a path to abundant health and wellness helping people live better inside their bodies. Specializing in Yoga Nidra, Gentle Hatha Yoga, we offer classes and workshops for groups and organizations.

MOVEMENT CENTERS

M’illuMiNo6921 Roosevelt Way NESeattle, WA [email protected]

At m’illumino, we are dedicated to your transformation through movement. Take a class, try private sessions, discover your own innate grace. See ad page 13.

NATURAL PRODUCTS

[email protected]

Live more sustainably with GladRags washable menstrual pads and menstrual cups. Join the community of women who have decided to make a lower carbon footprint every month!

OVERNIGHT ACCOMMODATIONS

M’illuMiNo6921 Roosevelt Way NESeattle, WA [email protected]/P/Retreat.html

Escape from the city without having to travel 100 miles. Relax in the steam room and infrared sauna, and have lunch in the private garden. See ad page 13.

PERSONAL GROWTH

SoNgDog hEAliNg & DrEAMcrAFtCamilla Paynter, M.A.206-914-3769SongdogDreaming.com

Spiritually informed hypnotherapy and Reiki for life transitions, personal growth, healing and more. Connect with deep inner wisdom and live life’s bigger story.

PLUMBING

grEEN t PluMbiNgSam [email protected]

Full plumbing services ranging from fixing leaky faucets to design and installation. Sustainable and independent. Email or text a photo of your problem for free professional opinion. See ad page 7.

Your pet deserves a veterinarian who understands how to keep animals well - naturally. From herbs to acupuncture, Dr. Darla Rewers offers the utmost in loving, holistic care so you and your pet can enjoy life together.

• Comfortable and inviting exam rooms• Relaxing acupuncture, herbs, energy healing and homeopathy• Tui na massage and general wellness exams

Darla Rewers, DVM

Ancient Arts Holistic Veterinary110 N. 36th in Fremont •206-547-1025AncientArtsVet.com

Voted

one of

Seattle

’s top

vets!

Keep your pets loving life!

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February 2012 - Seattle Natural Awakenings