tag:www.naturalawakenings.com,2005:/categories/in-print?page=95In-Print | Natural Awakenings Magazine Page 95Healthy Living Healthy Planet2021-05-28T11:34:17-04:00urn:uuid:ebcc0abe-4169-403a-9c0a-432ccc7593a42021-01-18T16:03:31-05:002021-05-28T11:34:17-04:00Earth-Friendly Engagement Rings2021-01-29 09:30:00 -0500Sandra Yeyati<div>Among environmentally and socially conscious couples, traditional engagement rings purchased at Tiffany’s that feature the largest diamond three month’s pay will buy are not so cool when more ethical, sustainable and meaningful options are available. One goal is to use conflict-free or ethical diamonds that are not associated with civil wars, unfair pay, unsafe working conditions, human rights abuses and unsavory environmental practices. Earth-friendlier choices include rings inherited from family members or purchased at estate sales, as well as lab-generated gems and custom-designed, one-of-a-kind rings.<br><br></div><div>According to <a href="https://ajaron.com/" target="_blank">jewelry designer Amanda Jaron</a>, of Naples, Florida, there’s a trend in the younger, first-time wedding market toward alternative gems. “It might be a lab-created diamond like a moissanite, or what they call a salt-and-pepper diamond, which has many black and white inclusions [imperfections], giving the stone a speckled or smoky look.” <br><br></div><div>Gemstones and jewelry handed down by family members or acquired at an estate sale are also popular and represent the bulk of Jaron’s creative work. “There’s nothing more special than a gemstone that has two or three decades worth of life to tell,” she says. “I love being able to create fabulous, modern pieces that my clients can wear proudly. What’s better than a sparkly treasure that also has sentimental value?”<br><br><br><div class="media clearfix">
<span class="pull-left"><a href="/2021/01/29/343224/saying-i-do-to-the-planet-green-weddings-embrace-sustainability" target="_blank"><img alt="e katerinapichukovaAdobestockcom" src="//cdn1.locable.com/uploads/resource/file/792708/fit/80x80/eco-friendly-green-wedding.jpg?timestamp=1611003900" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343224/saying-i-do-to-the-planet-green-weddings-embrace-sustainability" target="_blank">Saying ‘I Do’ to the Planet: Green Weddings Embrace Sustainability</a></h4>
<p>Ways to green up your wedding through eco-friendly, sustainable invitations, venues, flowers, vegan food, favors and other planning details. <span class="pull-right"><a href="/2021/01/29/343224/saying-i-do-to-the-planet-green-weddings-embrace-sustainability">Read More »</a></span> </p>
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<p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ff81d753-29fc-43b1-a358-c1e6fd393c272021-01-18T17:01:06-05:002023-02-28T17:45:42-05:00Heartfelt Eating: Best Foods for a Heart-Healthy Diet2021-01-29 09:30:00 -0500April Thompson<div>Hypertension affects nearly <a href="https://www.cdc.gov/bloodpressure/facts.htm" target="_blank">half of all Americans</a>, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.<br><br></div><div>While food fads are constantly changing, the basics of a heart-healthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of <a href="http://sweetspotnutrition.ca/" target="_blank">Sweet Spot Nutrition</a>. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.</div><div><br>The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish <a href="https://www.hsph.harvard.edu/nutritionsource/2018/06/22/predimed-retraction-republication/" target="_blank">study</a> in <i>The New England Journal of Medicine</i> that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.</div><div><br>A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.<br><br></div><div><a href="https://drgreger.org" target="_blank">Michael Greger</a>, a Seattle physician and author of the bestseller <i>How Not to Die</i>, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”<br><br></div><div>Michelle Routhenstein, a preventive cardiology dietitian and owner of <a href="https://www.entirelynourished.com/" target="_blank">Entirely Nourished</a>, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”<br><br></div><div>For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of <i>The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals</i>. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.</div><div><br></div><h3>Nutrients for Heart Health<br><br></h3><div>Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.<br><br></div><div>There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.<br><br></div><div>Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”</div><div><br><br></div><div><i><a href="http://aprilwrites.com/" target="_blank">Connect with Washington, D.C., freelance writer April Thompson</a></i><i>. </i></div><br><br><h3><b>Servings for the Heart</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank"><img alt="courtesy of Laura Flippen" src="//cdn3.locable.com/uploads/resource/file/792975/fit/80x80/edamame-salad.jpg?timestamp=1611077697" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank">Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing</a></h4>
<p>Edamame’s flavors pair well with quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing in this heart-healthy recipe. <span class="pull-right"><a href="/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank"><img alt="courtesy of Laura Flippen" src="//cdn2.locable.com/uploads/resource/file/792980/fit/80x80/blueberry-pumpkin-seed-yogurt-bark.jpg?timestamp=1611077720" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank">Blueberry and Pumpkin Seed Yogurt Bark</a></h4>
<p>This frozen yogurt bark recipe can be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. <span class="pull-right"><a href="/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank"><img alt="courtesy of Laura Flippen" src="//cdn0.locable.com/uploads/resource/file/792981/fit/80x80/Lentil-Raisin-Pecan-Acorn-Squash.jpg?timestamp=1611077744" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank">Lentil, Raisin and Pecan-Stuffed Acorn Squash</a></h4>
<p>With lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans, this well-balanced vegan recipe is nourishing and delicious. <span class="pull-right"><a href="/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash">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:5cd96285-9e8e-4d91-b228-e49ddaa3973f2021-01-19T12:12:26-05:002021-05-28T11:34:31-04:00Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing2021-01-29 09:30:00 -0500Michelle Routhenstein<div>Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing.<br><br></div><div>Yield: 2 servings<br><br></div><div><i>½ cup quinoa</i></div><div><i>1 cup water</i></div><div><i>1 cup edamame, fully cooked and chilled</i></div><div><i>2 Tbsp ginger-sesame dressing</i></div><div><i>1 cup shredded carrots</i></div><div><i>2 cups shredded cabbage</i><br><br></div><div>In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.<br><br></div><div>Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.<br><br></div><div>In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.<br><br></div><div>Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.</div><div><br></div><h3>Ginger-Sesame Dressing<br><br></h3><div><div class="image-with-caption image-main"><img alt="Ginger-sesame dressing recipe" src="//cdn3.locable.com/uploads/resource/file/792979/fill/700x0/ginger-sesame-dressing.jpg?timestamp=1611076450"><div class="small"><p></p><p>courtesy of Laura Flippen<br></p><p></p></div></div><p> </p>Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.<br><br></div><div><i>2 Tbsp toasted sesame oil</i><br><i>2 tsp fresh grated ginger</i></div><div><i>2 tsp rice vinegar</i><br><i>2 tsp unsalted sesame seeds</i></div><div><br></div><div>In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.<br><br></div><div>Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.</div><div><br><br><i>Source: </i>The Truly Easy Heart-Healthy Cookbook<i> by </i><a href="https://www.entirelynourished.com/" target="_blank"><i>Michelle Routhenstein</i></a><i>.</i><br><br><br><h3><b>More Servings for the Heart</b></h3><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn2.locable.com/uploads/resource/file/792980/fit/80x80/blueberry-pumpkin-seed-yogurt-bark.jpg?timestamp=1611077720" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank">Blueberry and Pumpkin Seed Yogurt Bark</a></h4><p>This frozen yogurt bark recipe can be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark">Read More »</a></span> </p></div></div><p> </p><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn0.locable.com/uploads/resource/file/792981/fit/80x80/Lentil-Raisin-Pecan-Acorn-Squash.jpg?timestamp=1611077744" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank">Lentil, Raisin and Pecan-Stuffed Acorn Squash</a></h4><p>With lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans, this well-balanced vegan recipe is nourishing and delicious. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash">Read More »</a></span> </p></div></div><p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6f52b23a-5b33-4cf6-b622-6505d95902a12021-01-19T12:22:30-05:002021-05-28T11:34:30-04:00Blueberry and Pumpkin Seed Yogurt Bark2021-01-29 09:30:00 -0500Michelle Routhenstein<div>This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence. <br><br></div><div>Yield: 6 servings<br><br></div><div><i>2 cups nonfat plain yogurt</i></div><div><i>1¼ cups blueberries, divided</i></div><div><i>1 Tbsp coarsely chopped fresh mint</i></div><div><i>1 tsp honey</i></div><div><i>¼ cup raw, unsalted, pumpkin seeds</i><br><br></div><div>Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.<br><br></div><div>Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.<br><br></div><div>Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well.<br><br></div><div>Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.<br><br><br><i>Source: </i>The Truly Easy Heart-Healthy Cookbook<i> by </i><a href="https://www.entirelynourished.com/" target="_blank"><i>Michelle Routhenstein</i></a><i>.</i><br><br><br><h3><b>More Servings for the Heart</b></h3><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn3.locable.com/uploads/resource/file/792975/fit/80x80/edamame-salad.jpg?timestamp=1611077697" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank">Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing</a></h4><p>Edamame’s flavors pair well with quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing in this heart-healthy recipe. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing">Read More »</a></span> </p></div></div><p> </p><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn0.locable.com/uploads/resource/file/792981/fit/80x80/Lentil-Raisin-Pecan-Acorn-Squash.jpg?timestamp=1611077744" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash" target="_blank">Lentil, Raisin and Pecan-Stuffed Acorn Squash</a></h4><p>With lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans, this well-balanced vegan recipe is nourishing and delicious. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343286/lentil-raisin-and-pecan-stuffed-acorn-squash">Read More »</a></span> </p></div></div><p> </p></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:361b1b5c-9237-4848-bc87-d1ffa8ad99cc2021-01-19T12:34:07-05:002021-05-28T11:34:33-04:00Lentil, Raisin and Pecan-Stuffed Acorn Squash2021-01-29 09:30:00 -0500Michelle Routhenstein<div>This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.<br><br></div><div>Yield: 2 servings<br><br></div><div><i>1 large acorn squash</i></div><div><i>2¼ tsp ground cinnamon, divided</i></div><div><i>1 cup low-sodium canned, cooked lentils, drained and rinsed</i></div><div><i>¼ cup pecan pieces</i></div><div><i>¼ cup raisins</i><br><br></div><div>Preheat the oven to 400° F. Line a baking sheet with parchment paper.<br><br></div><div>Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.<br><br></div><div>In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.<br><br></div><div>Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.</div><div><br><br><i>Source: </i>The Truly Easy Heart-Healthy Cookbook<i> by </i><a href="https://www.entirelynourished.com/" target="_blank"><i>Michelle Routhenstein</i></a><i>.</i><br><br><br></div><h3><b>More Servings for the Heart</b></h3><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn3.locable.com/uploads/resource/file/792975/fit/80x80/edamame-salad.jpg?timestamp=1611077697" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing" target="_blank">Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing</a></h4><p>Edamame’s flavors pair well with quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing in this heart-healthy recipe. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343284/quinoa-edamame-and-carrot-salad-with-ginger-sesame-dressing">Read More »</a></span> </p></div></div><p> </p><div class="media clearfix"><span class="pull-left"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank"><img alt="courtesy of Laura Flippen" src="https://cdn2.locable.com/uploads/resource/file/792980/fit/80x80/blueberry-pumpkin-seed-yogurt-bark.jpg?timestamp=1611077720" class="media-object"></a></span><div class="media-body"><h4 class="media-heading"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark" target="_blank">Blueberry and Pumpkin Seed Yogurt Bark</a></h4><p>This frozen yogurt bark recipe can be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. <span class="pull-right"><a href="https://www.naturalawakenings.com/2021/01/29/343285/blueberry-and-pumpkin-seed-yogurt-bark">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>urn:uuid:d221491f-6b3a-4185-b516-a6439852963c2021-01-19T12:57:16-05:002023-02-28T17:45:39-05:00Halting Hypertension: Exercises to Lower High Blood Pressure2021-01-29 09:30:00 -0500Marlaina Donato<div>An estimated 75 million American adults have blood pressure high enough to require management, <a href="https://www.cdc.gov/bloodpressure/facts.htm" target="_blank">according to the Centers for Disease Control and Prevention</a>. For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.<br><br></div><div>Integrative cardiologist <a href="https://www.wolfsonintegrativecardiology.com/" target="_blank">Jack Wolfson</a>, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressure-lowering effect of physical activity.”<br><br></div><div>Aside from the value of strength training, walking, cycling and jogging, the <a href="https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206" target="_blank">Mayo Clinic recommends</a> everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.<br><br></div><h3>Lifestyle Emphasis, Targeted Fitness<br><br></h3><div>“It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app <a href="https://www.dominiceffect.com/" target="_blank"><i>Dominic Effect</i></a>. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”<br><br></div><div>Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”</div><div><br></div><h3>Yoga for Stress Management<br><br></h3><div>Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in <a href="https://www.jacc.org/doi/full/10.1016/s0735-1097%2818%2932451-3" target="_blank"><i>Journal of the American College of Cardiology</i></a> in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.<br><br></div><div>“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor <a href="http://www.gailgrossman.yoga/" target="_blank">Gail Grossman</a>, author of <i>Restorative Yoga for Life</i>. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”<br><br></div><div>For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”<br><br></div><div>Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”</div><div> <br><br></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and recording artist.</i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:03dec85c-4350-4232-924b-52825b416d182021-01-19T14:00:27-05:002021-05-28T11:34:31-04:00Veggie Tricks: How to Get Kids to Eat Better2021-01-29 09:30:00 -0500Ronica O’Hara<div>It’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.<br><br></div><div><b>Serve smoothies.</b> “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggie-filled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at <a href="https://www.experiencedmommy.com/" target="_blank"><i>Experienced Mommy</i></a>.<br><br></div><div><b>Use sprinkles.</b> “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at <a href="https://www.pickyeatingdietitian.com/" target="_blank"><i>Picky Eating Dietitian</i></a>.<br><br></div><div><b>Get them cooking.</b> “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at <a href="https://homeschooling4him.com/" target="_blank"><i>Home Schooling 4 Him</i></a>.<br><br></div><div><b>Rotate family choices.</b> “Everyone in the family gets to choose one meal on one night of the week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at <a href="https://masandpas.com/" target="_blank"><i>Mas & Pas</i></a>.</div><div><br></div><div><b>Tempt them.</b> “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at</div><div><a href="https://embracingchaoswithlove.com/" target="_blank"><i>Embracing Chaos with Love</i></a>.</div><div><br></div><div><b>Reward multiple attempts.</b> “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at <a href="https://www.cooksmarts.com/" target="_blank"><i>Cook Smarts</i></a>.</div><div><br></div><div><b>Be sneaky.</b> “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at <a href="https://www.pantrytoplate.net/" target="_blank"><i>Pantry to Plate</i></a>.<br><br></div><div><b>Talk up the benefits.</b> “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at <a href="https://www.discoveryplaywithlittles.com/" target="_blank"><i>Discovery Play with Littles</i></a>.<br><br></div><div><b>Reinforce.</b> “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of <a href="https://www.amazon.com/Schooling-Through-Pandemic-Step-step-ebook/dp/B08KWGYTJT" target="_blank"><i>Schooling Your Kids Through a Pandemic</i></a>.</div><div><br><br></div><div><i>Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.</i></div><div><br><br><h3><b>What the Research Shows</b></h3><div><br></div><div><b>Be persistent.</b> Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials.<br><br></div><div><b>Putting on an apron helps.</b> A <a href="https://www.sciencedaily.com/releases/2012/06/120627103352.htm" target="_blank">study</a> of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.<br><br></div><div><b>Giving kids a choice works.</b> <a href="https://www.sciencedaily.com/releases/2019/09/190909123713.htm" target="_blank">Australian kids</a> that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.<br><br></div><div><b>Thinking a food is rare makes it special.</b> In a recent <a href="https://insight.kellogg.northwestern.edu/article/want-your-kids-to-eat-more-healthy-food-offer-them-less" target="_blank">study</a>, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.</div></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:ce95de6e-ab05-43df-8621-195b7804e0102021-01-19T14:09:03-05:002023-02-28T17:45:35-05:00Shefali Tsabary on Conscious Relationships2021-01-29 09:30:00 -0500Sandra Yeyati<div>Offering innovative approaches to mindful living, <a href="https://www.drshefali.com/" target="_blank">Shefali Tsabary, Ph.D.</a>, is a clinical psychologist, international keynote speaker and bestselling author of <i>The Conscious Parent</i>, <i>Out of Control</i> and her latest, <i>The Awakened Family</i>. She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and <i>SuperSoul Sessions with Oprah Winfrey</i>, who has endorsed her work as revolutionary and life-changing.</div><div><br></div><div><i><b>Why do we have so much trouble with our romantic relationships?</b></i><br><br></div><div>Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.</div><div><br></div><div><b><i>What does that inner work look like? </i></b><br><br></div><div>The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, un-layering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.</div><div><br></div><div><b><i>How do we remain in a relationship while doing this work?</i></b><br><br></div><div>We become more honest, more up front, more candid and ready to meet the other at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.</div><div><br></div><div><b><i>How do you define love?</i></b><br><br></div><div>Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.</div><div><br></div><div><b><i>What is conscious intimacy?</i></b><br><br></div><div>Conscious intimacy starts with how intimate and honest you are with yourself—how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.</div><div><br></div><div><i>For more information, including online courses, visit </i><a href="https://www.drshefali.com/" target="_blank"><i>DrShefali.com</i></a><i>. Her Free to Be course specifically addresses conscious relationship issues.</i></div><div><br><br></div><div><i>Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.</i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:dd4e0be1-40c5-404f-8c23-902ee3fcf5912021-01-19T14:39:07-05:002023-02-28T17:45:34-05:00Tools for Inner Peace: Exploring Mindfulness and Meditation2021-01-29 09:30:00 -0500Marlaina Donato<div>The practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. <a href="https://journals.lww.com/psychosomaticmedicine/Citation/2004/01000/ALTERATIONS_IN_BRAIN_AND_IMMUNE_FUNCTION_PRODUCED.22.aspx" target="_blank">Mindfulness has been shown to amp up immunity</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/21071182/" target="_blank">increase gray matter in the brain</a>, and 2018 research published in <i>Experimental Biology</i> shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The <a href="https://journals.lww.com/psychosomaticmedicine/Citation/2004/01000/ALTERATIONS_IN_BRAIN_AND_IMMUNE_FUNCTION_PRODUCED.22.aspx" target="_blank">study</a> indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.</div><div><br></div><h3>Immersion in the Moment<br><br></h3><div>Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. <a href="https://www.helpguide.org/harvard/benefits-of-mindfulness.htm" target="_blank"><i>Harvard Health Publishing</i></a>, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.<br><br></div><div>For healing arts practitioner <a href="https://evelynhall.org/" target="_blank">Evelyn Hall</a>, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”<br><br></div><div><a href="https://www.carabradley.net/" target="_blank">Cara Bradley</a>, a mental fitness coach in Philadelphia and author of <i>On the Verge: Wake Up, Show Up and Shine</i>, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”</div><div><br></div><h3>Diving Deeper<br><br></h3><div>While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame. <br><br></div><div>Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist <a href="https://www.drtonynader.com/" target="_blank">Tony Nader</a>, who heads the global <a href="https://www.tm.org/" target="_blank">Transcendental Meditation</a> (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”<br><br></div><div>Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”<br><br></div><div>TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.<br><br></div><div>Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like <a href="https://www.calm.com/" target="_blank">Calm</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a>, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: <a href="https://insighttimer.com/" target="_blank">Insight Timer</a>, for example, offers 45,000 free meditations that can be sorted by need, duration or style.<br><br></div><div>By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.<br><br></div><div>Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”</div><div><br><br></div><div><a href="http://autumnembersmusic.com/" target="_blank"><i>Marlaina Donato</i></a><i> is a body-mind-spirit author and composer of visionary music.</i><br><br><br><h3><b>Meditative Approaches to Try</b></h3><br><div class="image-with-caption image-main"><img alt="Mindfulness meditation for inner peace" src="//cdn2.locable.com/uploads/resource/file/793024/fill/700x0/meditative-inner-peace.jpg?timestamp=1611085355"><div class="small"><p></p><p>motok tonn/Unsplash.com<br></p><p></p></div></div><p> </p></div><div><b>Cara Bradley:</b> There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing. Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation.</div><div><br></div><div><b>Evelyn Hall:</b> Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment.<br><br></div><div>Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.</div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:17c2f8d8-ad0e-41f9-8cf9-78c61c7cfb502021-01-19T15:23:16-05:002021-08-26T17:03:39-04:00Big Love From Small Animals: The Joy of Furry Little Companions2021-01-29 09:30:00 -0500Julie Peterson<div>People think rabbits are quiet carrot-munchers, but they’re much more. Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.</div><div>Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”</div><div><br></div><h3>Small and Sweet<br><br></h3><div>For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.<br><br></div><div>For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious and very smart, which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach. “They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.</div><div><br></div><h3>Buyer Beware<br><br></h3><div>Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets, bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.<br><br><div class="image-main"><div class="image-with-caption image-main"><img alt="Hamster as a small pet" src="//cdn3.locable.com/uploads/resource/file/793040/fill/700x0/hamster-small-pet.jpg?timestamp=1611087858"><div class="small"><p>oleg kozlov/AdobeStock.com</p></div></div><p> </p></div></div><div>There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information from the <a href="https://www.humanesociety.org/" target="_blank">Humane Society</a>.<br><br></div><div>Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.</div><div><br></div><h3>Health Helpers<br><br></h3><div>In 2019, the journal <i>Aging & Mental Health</i> <a href="https://www.tandfonline.com/doi/abs/10.1080/13607863.2019.1633620" target="_blank">published a survey</a> that concluded pets benefit older adults by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”<br><br></div><div>According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.<br><br><div class="image-with-caption image-main"><img alt="Rodent as a small pet" src="//cdn3.locable.com/uploads/resource/file/793041/fill/700x0/rodent-small-pet.jpg?timestamp=1611087936"><div class="small"><p>oleg kozlov/AdobeStock.com</p></div></div><p> </p></div><div>“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”<br><br></div><div>Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky. My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”</div><div><br><br></div><div><i>Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.</i></div><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>