tag:www.naturalawakenings.com,2005:/categories/in-print?page=68In-Print | Natural Awakenings Magazine Page 68Healthy Living Healthy Planet2022-01-01T20:50:40-05:00urn:uuid:02d3cf5b-e52e-45e1-acd6-e07a2660e0e42021-11-10T13:26:35-05:002022-01-01T20:50:40-05:00Wind Energy Can Be a Climate Change Hero2021-11-30 09:30:00 -0500Rachael Oppy<p>Cornell University <a href="https://www.mdpi.com/2225-1154/9/9/136" target="_blank">research published in the journal <i>Climate</i></a> indicates that advanced wind energy strategies could reduce atmospheric average temperatures of about 32 to 33 degrees Fahrenheit by 2199. Rebecca Barthelmie, a professor in the Sibley School of Mechanical and Aerospace Engineering, says, “Early action will reap dividends. In terms of averting the worst of climate change, our work confirms that accelerating wind energy technology deployment is a logical and cost-effective part of the required strategy.” Waiting longer to avert environmental disaster will mean more greenhouse gas reduction scenarios will be needed.</p><p>The <a href="https://www.ipcc.ch/report/ar6/wg1/" target="_blank">Intergovernmental Panel on Climate Change Working Group I <i>Sixth Assessment Report</i></a> has determined that climate change is rapid and intensifying, and that Earth’s atmosphere could add 35 degrees Fahrenheit of average warming by 2040. Sara C. Pryor, a professor in the Department of Earth and Atmospheric Sciences and co-author of the research, says global wind resources exceed current electricity demand and the cost of energy from wind turbines has declined sharply. “It makes perfect sense to rapidly deploy wind energy as a key part of decarbonizing the electricity supply.” Wind turbines are now deployed in 90 countries, generating about 7 percent of global electricity.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:08f7d6af-a8b2-4226-81e5-c1d4308702b32021-11-10T14:21:58-05:002022-02-01T11:04:06-05:00Coral Reefs May Soon Be Just a Memory2021-11-30 09:30:00 -0500Rachael Oppy<p>Tyler Eddy, a research scientist who co-authored a <a href="https://www.cell.com/one-earth/pdf/S2590-3322(21)00474-7.pdf" target="_blank">new study</a> at the Memorial University of Newfoundland, says, “Coral reefs have been in decline worldwide. I think that’s pretty commonly accepted. We didn’t necessarily know the magnitude of how much.” The in-depth analysis reveals half of coral reefs have been lost since the 1950s. Climate change, overfishing and pollution are decimating coral reef cover, biodiversity and fish abundance. In <a href="https://www.unep.org/news-and-stories/press-release/rising-sea-surface-temperatures-driving-loss-14-percent-corals-2009" target="_blank">another study</a>, scientists with the Global Coral Reef Monitoring Network determined the world lost 14 percent of its coral between 2009 and 2018 alone.</p><p>Coral reefs provide habitat for fish and protection for coastal communities, and they generate billions of dollars for the fishing and tourism industries. Corals are extremely sensitive to changes in water temperature and acidity. The living polyps rely on zooxanthellae—algae that live in their tissue—to produce food the corals need. When the polyps are stressed by changes in light, water temperature or acidity, they expel the algae in a process called bleaching. There is a brief time frame in which they can replenish the algae, but if corals are stressed for too long, their death is irreversible. “We are running out of time: We can reverse losses, but we have to act now,” says Inger Andersen, head of the United Nations Environment Program.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:14e65e89-b8ab-4d3b-9135-66b7fc68668b2021-11-10T14:26:36-05:002022-02-01T11:04:03-05:00Native Americans Win Historic Water Battle2021-11-30 09:30:00 -0500Rachael Oppy<p>The Indigenous Confederated Salish and Kootenai Tribes have reached a historic $1.9 billion water rights settlement with Secretary of the Interior Deb Haaland, resolving thousands of tribal claims to waterways in Montana. The largest of its kind, this agreement authorizes funding to modernize the Flathead Indian Irrigation Project, a 1,300-mile network of aging canals. It also provides funding for habitat restoration and transfers control of the National Bison Range to the tribes. The dispute stems from the 1855 Treaty of Hellgate, which created the 1.25-million-acre reservation.</p><p>The agreement establishes a Flathead Reservation Water Management Board to govern water use within the reservation. Two members of the board will be chosen by the tribe, two will be chosen by the governor of Montana and a fifth will be chosen by the four appointed members. Tribal Chairwoman Shelly R. Fyant says, “Our elders continually remind us to protect our water, and this day marks the beginning of the water compact implementation that will protect the water for all generations to come.” </p><p>Ryan Rusche, an attorney for the tribes, says, “The settlement provides water to fulfill the purpose of the reservation, which is a permanent homeland for the tribes, while at the same time protecting existing non-Indian uses of water on the reservation where there is a significant irrigation-based economy.”</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:f4febc3e-b370-420f-af31-ba8f4034f8602021-11-10T14:36:44-05:002022-01-01T20:50:37-05:00Sustainable Kitchen: Advice for Buying and Storing Food 2021-11-30 09:30:00 -0500Rachael Oppy<p>As we awaken to the climate crisis, we are called to participate in its solutions. In addition to frequenting farmers’ markets, much can be done at the grocery store and in the kitchen. By adopting these easy practices incrementally, we’ll be living zero-waste lifestyles before we know it.</p><h3>At the Grocery Store</h3><p>Food waste is environmentally problematic, producing a significant amount of greenhouse gases. Before entering the grocery store, plan meals for the week and build a shopping list to prevent overbuying. </p><p>Buy staples like nuts, beans, flours, grains, dried fruit and chocolate chips in bulk, carrying them home in reusable cotton sacks that can be purchased from artisans on <a href="https://www.etsy.com/" target="_blank">Etsy</a>. Some grocery stores offer paper bags in the bulk aisle; choose these over plastic and save them for subsequent uses.</p><p>Many of us have stopped drinking bottled water to ditch single-use <a href="/article_tags/plastics" target="_blank">plastics</a>. Consider expanding that effort by forgoing packaged products that can be made easily from scratch, including salad dressings, breads, hummus, nut milks, nut butters, jams, tortilla chips and granola. </p><p>Some food companies employ eco-friendly packaging, setting an example for the rest of the industry. Read labels not just for ingredients, but for packaging practices, too. For example, look for shelf-stable dried goods packaged in recycled cardboard boxes printed with vegetable-based inks. While loose tea is the most sustainable choice, we can also opt for compostable tea bag brands that don’t use strings, staples or individual wrappers.</p><h3>In the Kitchen</h3><p>One of the most elegant and traditional storage solutions is the Mason jar. It’s an inexpensive, reusable, versatile option, not just for canning and preserving foods, but also for storing bulk pantry items or refrigerated leftovers. </p><p>While paper towels and napkins may be biodegradable, an Earth-friendlier choice is reusable washcloths and fabric napkins that are easily washed in the laundry. Avoid ones that come in plastic wrapping. Darker colors will hide stains better, but if they help save the planet, embrace the stains. </p><p>Several options exist to avoid plastic wrap and disposable plastic containers, including reusable silicone freezer bags, beeswax wraps, glass spray bottles and stainless steel canisters. Keep and reuse grocery store jars. Soaking them to remove the labels is easy. </p><p>A bristled, wooden dish brush is preferable to petroleum-based disposable sponges that come wrapped in plastic. They last longer, don’t produce as much bacteria and are capable scrubbers. Use bar soap to avoid plastic dishwashing liquid containers. </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:2a61bafd-700a-4028-8729-cdc7750f3ae32021-11-10T16:26:39-05:002023-01-31T09:44:18-05:00Circles of Healing: The Power of Gathering in Community 2021-11-30 09:30:00 -0500Linda Sechrist<p>Had the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis. </p><p>A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating. </p><p>With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.</p><h3>Mentoring Each Other</h3><p>Although not always sharing a common geographical location, small communities formed around common interests and shared values enable emotional healing. <a href="https://mankindproject.org/" target="_blank">The ManKind Project (MKP)</a>, which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages. </p><p>“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says <a href="https://mkpusa.org/boysen-hodgson/" target="_blank">Boysen Hodgson</a>, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’” </p><p>According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding. </p><p>Douglas Bonar, a 35-year veteran of mental health counseling and owner of <a href="https://acenterforwellness.net/" target="_blank">A Center for Wellness</a>, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.” </p><p>More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, <a href="/article_tags/spirituality" target="_blank">spiritual</a> growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity. </p><h3>Sharing Sacred Space</h3><p><a href="https://www.jeanbolen.com/" target="_blank">Jean Shinoda Bolen</a><span>, a Jungian psychiatrist, activist and author of <i>Moving Toward the Millionth Circle: Energizing the Global Women’s Movement</i>, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.</span></p><p>“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.</p><h3>Cultivating Deep Listening</h3><p><span>As the host of <i>New Dimensions</i>, a nationally syndicated radio program that addresses cultural shifts, </span><a href="https://justinewillistoms.com/" target="_blank">Justine Willis Toms</a> has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm. Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.” </p><p>Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.” </p><p>From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’” </p><h3>Connecting through Common Emotions</h3><p>Physician <a href="https://cmbm.org/faculty-member/jennifer-phelps-md/" target="_blank">Jennifer Phelps</a>, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk. </p><p>The process of human and community development unfolds from within each person, relationship and community. According to <a href="https://www.catemontana.com/" target="_blank">Cate Montana</a>, of Kula, Hawaii, author of <i>The E-Word: Ego, Enlightenment & Other Essentials</i>, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.</p><p>Having experiences of fellowship and communion with like-minded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.</p><p><br></p><p><a href="https://lindasechrist.com/" target="_blank"><i>Linda Sechrist</i></a><i> is </i>Natural Awakenings’<i> senior staff writer.</i></p><p><i><br></i></p><p><b>For more information:</b></p><ul><li><a href="https://newdimensions.org/" target="_blank">New Dimensions Radio</a></li><li><a href="https://mankindproject.org/" target="_blank">Mankind Project</a></li><li><a href="https://www.jeanbolen.com/" target="_blank">Jean Shinoda Bolen</a></li><li><a href="https://millionthcircle.org/circle-resources/circle-principles" target="_blank">Circle Principles</a></li><li><a href="https://www.catemontana.com/" target="_blank">Cate Montana</a></li><li><a href="https://noetic.org/" target="_blank">Institute of Noetic Science (IONS)</a></li><li><a href="https://acenterforwellness.net/" target="_blank">Douglas Bonar, A Center for Wellness</a></li><li><a href="https://cmbm.org/" target="_blank">The Center for Mind Body Wellness</a></li><li><a href="https://www.heartmath.com/" target="_blank">HeartMath</a></li><li><a href="https://cmbm.org/faculty-member/jennifer-phelps-md/" target="_blank">Jennifer Phelps, M.D.</a></li></ul><p><br></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374538/ideas-for-starting-and-maintaining-a-circle" target="_blank"><img alt="Vonecia CarswellPexelscom" src="//cdn1.locable.com/uploads/resource/file/867104/fit/80x80/circle-community-healing-group.jpg?timestamp=1636581570" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374538/ideas-for-starting-and-maintaining-a-circle" target="_blank">Ideas for Starting and Maintaining a Circle</a></h4>
<p>No matter the purpose of gathering, here are tips on how to start and maintain a small group or circle of individuals supporting one another. <span class="pull-right"><a href="/2021/11/30/374538/ideas-for-starting-and-maintaining-a-circle">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:7fbb508a-5bd1-4fe0-be48-0e0a3c7d06572021-11-10T16:52:18-05:002022-01-01T20:50:33-05:00Ideas for Starting and Maintaining a Circle2021-11-30 09:30:00 -0500Justine Willis Toms<p>When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own. While those first steps feel like the biggest steps, they are really baby steps.</p><p>Three-step advice:</p><p>1. Make the commitment and write it down</p><p>2. Put out the call</p><p>3. Be consistent</p><p><b>Step One: Set forth a clear intention.</b></p><p>Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.</p><p><b>Step Two: Put out the call.</b></p><p>After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine. Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history. If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.</p><p><b>Step Three: Meet on a consistent basis.</b></p><p>Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.</p><p><b>Best Practices for Circles</b></p><p>These agreements have helped circles to function more successfully for all participants.</p><p>• Consider it a sacred space</p><p>• One person speaks at a time</p><p>• Speak and listen from the heart</p><p>• Encourage and welcome diverse points of view</p><p>• Listen with discernment instead of judgment</p><p>• When in doubt or need, pause and silently ask for guidance</p><p>• Share leadership and resources</p><p>• Decide together how decisions will be made</p><p>• Work toward consensus when possible</p><p>• Offer experience instead of advice</p><p>• Decide together what is to be held in confidence</p><p>• Speak from your own experiences and beliefs rather than speaking for others</p><p>• Open and close the circle by hearing each voice (Check-ins and check-outs)</p><p><br></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374537/circles-of-healing-the-power-of-gathering-in-community" target="_blank"><img alt="fizkesAdobeStockcom" src="//cdn0.locable.com/uploads/resource/file/867101/fit/80x80/community-gathering-healing.jpg?timestamp=1636581599" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374537/circles-of-healing-the-power-of-gathering-in-community" target="_blank">Circles of Healing: The Power of Gathering in Community </a></h4>
<p>Small support groups, such as wisdom circles, story circles, power of eight intention circles, prayer circles and dialogue circles, are creating experiences of wholeness and belonging. <span class="pull-right"><a href="/2021/11/30/374537/circles-of-healing-the-power-of-gathering-in-community">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:1cefe8f3-d932-4c7f-bf94-9eb98cefbf212021-11-10T17:23:35-05:002022-02-01T10:55:33-05:00Amp Up Immunity: Proven Boosters for Good Health2021-11-30 09:30:00 -0500Ronica O’Hara<p>As we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.</p><p>In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.</p><h3>Modulating Immunity with Adaptogens</h3><p>Used for millennia in China and India, adaptogens are plants that keep the body in balance by helping it adapt to stress. They interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.</p><p><span><b>Astragalus</b> (<i>Astragalus membranaceus</i>), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.</span></p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3659612/" target="_blank"><b>Panax Ginseng</b></a>, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.</p><p><span><a href="https://www.hindawi.com/journals/ecam/2017/9217567/"><b>Tulsi</b></a><b> </b>(<i>Ocimum tenuiflorum</i>), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says </span><a href="https://shakticare.com/ameya/" target="_blank">Ameya Duprey</a>, a certified Ayurvedic practitioner in Nevada City, California. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/" target="_blank">Studies</a> show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.</p><h3>The Marvel of Medicinal Mushrooms</h3><p>Used medicinally since at least 3,000 BCE, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/" target="_blank">certain mushrooms</a> have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.</p><p>Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says <a href="https://wholistic.org/medical-advisory-committee/linda-strause/" target="_blank">Linda Strause, Ph.D.</a>, an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.</p><p><span><b>Cordyceps</b> (<i>Cordyceps sinensi</i>) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6441223/" target="_blank">study</a> of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.</p><p><span><b>Turkey tail </b>(<i>Trametes versicolor</i>) contains a compound called <a href="https://bastyr.edu/news/general-news/2012/11/fda-approves-bastyr-turkey-tail-trial-cancer-patients">polysaccharide-K</a> that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A </span><a href="https://pubmed.ncbi.nlm.nih.gov/25006989/" target="_blank">Harvard Medical School study</a> of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.</p><p><br></p><p><span><i>Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com</i><i>.</i></span></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:2638e472-5942-44dc-8b2a-d5ab533f390e2021-11-11T11:26:17-05:002022-12-01T08:36:41-05:00The Sweet Danger of Sugar: Ways to Enjoy Healthier Holiday Fare2021-11-30 09:30:00 -0500Christy Ratliff<p>Chocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.</p><p>A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 <a href="/article_tags/diabetes" target="_blank">diabetes</a>, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says <a href="https://www.nutritionondemand.net/author/shelleymaniscalco/" target="_blank">Shelley Maniscalco</a>, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”</p><p>This can impact <a href="/article_tags/mental-health" target="_blank">mental health</a> and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains <a href="https://www.maggieroneylpc.com/" target="_blank">Maggie Roney</a>, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for <a href="/article_tags/sleep" target="_blank">sleep</a>; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”</p><p>In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”</p><p>Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.</p><p>In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says <a href="https://www.colleentewksbury.com/" target="_blank">Colleen Tewksbury, Ph.D.</a>, bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”</p><p>“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit <a href="https://www.wellnessintheschools.org/" target="_blank">Wellness in the Schools</a>, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”</p><p>“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”</p><p>As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.</p><p><br></p><p><i>Christy Ratliff is a professional health and wellness writer based in Central Florida.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374592/tips-to-eat-less-sugar" target="_blank"><img alt="Marilyn Barbone Maxim Khytra Brent Hofacker RonstikAdobeStockcom" src="//cdn3.locable.com/uploads/resource/file/867239/fit/80x80/reducing-sugar-intake.jpg?timestamp=1636649451" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374592/tips-to-eat-less-sugar" target="_blank">Tips to Eat Less Sugar</a></h4>
<p>Expert advice from dietitians on ways to reduce our sugar intake including healthier food alternatives and supplements to help. <span class="pull-right"><a href="/2021/11/30/374592/tips-to-eat-less-sugar">Read More »</a></span> </p>
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</p><p> </p><h3>Low- or No-Sugar Holiday Treats</h3><br><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374598/baklava-cookie-cups" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn2.locable.com/uploads/resource/file/867254/fit/80x80/baklava-cookie-cups.jpg?timestamp=1636653149" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374598/baklava-cookie-cups" target="_blank">Baklava Cookie Cups</a></h4>
<p>A healthy recipe twist on baklava using natural sweeteners instead of sugar. <span class="pull-right"><a href="/2021/11/30/374598/baklava-cookie-cups">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374601/baked-apples" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn1.locable.com/uploads/resource/file/867261/fit/80x80/baked-apples-recipe.jpg?timestamp=1636653162" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374601/baked-apples" target="_blank">Baked Apples</a></h4>
<p>This sugar-free, gluten-free, vegan recipe for stuffed baked apples is a healthy holiday dessert, perfect for those with dietary restrictions. <span class="pull-right"><a href="/2021/11/30/374601/baked-apples">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn2.locable.com/uploads/resource/file/867265/fit/80x80/A-Dietitians-Healthy-Dark-Chocolate-Bark.jpg?timestamp=1636653176" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank">A Dietician’s Healthy Dark Chocolate Bark</a></h4>
<p>This festive dark chocolate bark recipe is holiday-themed with red, white and green toppings of dried cranberries, shredded coconut and pistachios. <span class="pull-right"><a href="/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/11/30/374608/honey-lavender-cookies" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn1.locable.com/uploads/resource/file/867268/fit/80x80/honey-lavender-cookies.jpg?timestamp=1636653823" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374608/honey-lavender-cookies" target="_blank">Honey Lavender Cookies</a></h4>
<p>Skip the sugar cookies this holiday season and opt for healthier treats made with honey, lavender and whole wheat flour. <span class="pull-right"><a href="/2021/11/30/374608/honey-lavender-cookies">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:94c07b6c-a31f-4f79-8fee-1a4f96a908b42021-11-11T11:48:58-05:002022-12-01T08:52:34-05:00Tips to Eat Less Sugar2021-11-30 09:30:00 -0500Christy Ratliff<h3>Chef and dietitian nutritionist Ricardo Díaz:</h3><p><span>Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice.<i> </i>Fruit beverages rely on added sugar to provide much of their sweetness.</span></p><p>Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.</p><p>To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.</p><p>Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.</p><h3><a href="https://www.nutritionondemand.net/author/shelleymaniscalco/" target="_blank">Shelley Maniscalco</a>, MPH, RD:</h3><p>Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.</p><p>Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.</p><h3><a href="https://www.colleentewksbury.com/" target="_blank">Colleen Tewksbury</a>, Ph.D., RD:</h3><p>Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.</p><p>Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugar-sweetened beverages with sugar-free options). </p><h3><a href="https://www.nutritioninthewild.org/about" target="_blank">Jennifer Martin-Biggers</a>, Ph.D., RDN:</h3><p>To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go. </p><p>Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings.</p><h3>Film Suggestion:</h3><p><a href="https://watchdocumentaries.com/that-sugar-film/" target="_blank">Watch <i>That Sugar Film</i></a><span>, a 2014 Australian documentary/drama directed by Damon Gameau. According to <i>New York Times </i>film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including <i>Fed Up, Fast Food Nation, Food Inc. </i>and, yes,<i> Super Size Me. That Sugar Film</i> is a worthy addition, entertaining while informing.”</span></p><p><br></p><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374588/the-sweet-danger-of-sugar-ways-to-enjoy-healthier-holiday-fare" target="_blank"><img alt="azuritaAdobeStockcom" src="//cdn2.locable.com/uploads/resource/file/867238/fit/80x80/natural-sugar-holiday-foods.jpg?timestamp=1636649411" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374588/the-sweet-danger-of-sugar-ways-to-enjoy-healthier-holiday-fare" target="_blank">The Sweet Danger of Sugar: Ways to Enjoy Healthier Holiday Fare</a></h4>
<p>Low-sugar eating strategies to protect our physical and mental health this holiday season. <span class="pull-right"><a href="/2021/11/30/374588/the-sweet-danger-of-sugar-ways-to-enjoy-healthier-holiday-fare">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6d1c06bf-c2d8-45a3-8503-acfca34dfaf62021-11-11T12:07:15-05:002022-01-01T20:50:24-05:00Baklava Cookie Cups2021-11-30 09:30:00 -0500Rachael Oppy<p><i>2 cups unbleached, all-purpose flour<br></i><i>1 tsp orange zest<br></i><i>½ tsp ground cardamom<br></i><i>¼ tsp salt<br></i><i>1 cup unsalted butter, room temperature<br></i><i>¾ cup honey<br></i><i>2 large eggs, room temperature<br></i><i>1 tsp pure vanilla extract</i></p><p><b>Filling and syrup:</b></p><p><i>½ cup pistachios, chopped<br></i><i>½ cup honey<br></i><i>3 Tbsp water<br></i><i>2 tsp orange juice<br></i><i>4 green cardamom pods, crushed<br></i><i>1 cinnamon stick</i></p><p>Heat oven to 350° F and grease a 24-cup mini muffin tin. In a medium mixing bowl, combine the flour, orange zest, cardamom and salt. In the bowl of a standing mixer with the paddle attachment, cream the butter and honey for about 1-2 minutes. (The mix will look a little curdled at this point and that’s fine; scrape down the sides.) Beat in the eggs, then the vanilla. Mix in the flour in two parts. Using a cookie scoop, scoop the dough into the prepared muffin tin and bake for 10 minutes.</p><p>Remove from the oven; let sit for about 3-4 minutes before using a dowel to carefully press down in the center of each cookie to make a well. Let the cookies cool for about 15 minutes in the tin before removing to a cooling rack to cool completely. In a small saucepan over medium heat, prepare the syrup by combining the honey, water, orange juice, cardamom pods and cinnamon stick. Bring to a simmer and remove from the heat. Drizzle a small amount in the bottom of each cookie cup and then fill with the chopped pistachios. Drizzle more syrup on top of the filled cookie cups. Serve immediately or store in an airtight container for up to one week.</p><p><i></i><br></p><p><i>Courtesy of the </i><a href="https://honey.com/" target="_blank"><i>National Honey Board</i></a><i>.</i></p><p><i><br></i></p><h3>More Low- or No-Sugar Holiday Treats</h3><br><div class="media clearfix">
<span class="pull-left"><a href="/2021/11/30/374601/baked-apples" target="_blank"><img alt="photo provided by allrecipescom" src="//cdn1.locable.com/uploads/resource/file/867261/fit/80x80/baked-apples-recipe.jpg?timestamp=1636654568" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/11/30/374601/baked-apples" target="_blank">Baked Apples</a></h4>
<p>This sugar-free, gluten-free, vegan recipe for stuffed baked apples is a healthy holiday dessert, perfect for those with dietary restrictions. <span class="pull-right"><a href="/2021/11/30/374601/baked-apples">Read More »</a></span> </p></div></div><p> </p><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank"><img alt="photo provided by allrecipescom" src="https://cdn2.locable.com/uploads/resource/file/867265/fit/80x80/A-Dietitians-Healthy-Dark-Chocolate-Bark.jpg?timestamp=1636653176" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark" target="_blank">A Dietician’s Healthy Dark Chocolate Bark</a></h4><p>This festive dark chocolate bark recipe is holiday-themed with red, white and green toppings of dried cranberries, shredded coconut and pistachios. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/11/30/374605/a-dietician-s-healthy-dark-chocolate-bark">Read More »</a></span> </p></div></div><p> </p><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/11/30/374608/honey-lavender-cookies" target="_blank"><img alt="photo provided by allrecipescom" src="https://cdn1.locable.com/uploads/resource/file/867268/fit/80x80/honey-lavender-cookies.jpg?timestamp=1636653823" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/11/30/374608/honey-lavender-cookies" target="_blank">Honey Lavender Cookies</a></h4><p>Skip the sugar cookies this holiday season and opt for healthier treats made with honey, lavender and whole wheat flour. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/11/30/374608/honey-lavender-cookies">Read More »</a></span> </p></div></div><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>