Archive | March, 2012

Dish Up Variety for your Pet

Posted on 14 March 2012 by Jason

Treat Your Dog to Good Health and Good Taste


by Wendy Bedwell-Wilson


“Broiled chicken, brown rice and steamed broccoli again?”


When you sit down to dinner, you prefer some variety, and so does your dog, who may well inquire, “What, kibble again?” Day after day of the same mix of protein, carbohydrates, fats and veggies can hamper any appetite, human or canine. But a diet packed with different food types can make eating more enjoyable.


Before concocting your own dog food blends, it helps to learn more about potential ingredients and the benefits of a varied diet, as well as how to successfully introduce new foods.


Healthful Variety


By definition, a varied diet is dense in nutrients and changes regularly; a decided departure from the stick-to-the-same-food routine encouraged by dog food experts of the past. Dr. Sean Delaney, a board-certified veterinary nutritionist in Davis, California, says that today’s varied diet for dogs should resemble a cornucopia, filled with healthy meats, whole grains, legumes, dairy, fruits and vegetables. “For optimum health, it’s better to have the food in a natural, unprocessed state,” he says.


To start, dogs require 12 amino acids in their diets, so foods that contain all of them would provide the best quality protein for dogs, advises Dr. Rebecca Remillard, Ph.D., a board-certified veterinary nutritionist and founder of Veterinary Nutritional Consultations, in Holliston, Massachusetts. “Egg and liver are of the highest protein quality because of their amino acid profiles,” she advises.


A varied diet even reduces the chances of dogs developing an allergy to certain foods, like chicken or wheat, adds Delaney. “Feeding a dog food that’s not commonly used in the pet food industry—a food that he’s naïve to—reduces the potential that the animal will develop an allergic reaction to it.”


Shopping for Choices


Dr. Tracy Lord, a holistic veterinarian based at the Animal Clinic and Wellness Center, in Williamsburg, Virginia, says that older theories once claimed that dogs would become picky eaters or experience indigestion on a varied diet, but that perspective has since been questioned.


To the contrary, variety brings excitement and interest to the table—or the bowl. For instance, Lord points out, “If you feed your child a dinner of chicken, broccoli, brown rice and cantaloupe, you can pat yourself on the back for providing a well-balanced nutritious meal. But if you feed this same meal to your child three times a day throughout his life, you would start to see nutritional deficiencies.” Plus, no one would be surprised to hear that the child is tiring of it.


The same holds true for dogs, she says. Their bodies appreciate the different sources of nutrition, while their taste buds respond to delicious change-ups.


One popular type of varied diet centers on taking commercially prepared, top-quality, frozen, canned or dry foods and simply rotating them, as long as the owner provides a consistent number of calories. This approach will ensure that a dog receives the right balance of nutrients, says Remillard.


She explains that, “Federally regulated, commercially prepared foods have processing methods and quality assurance programs that limit the potential for food-borne illnesses in pets and offer guarantees, a nutritional profile and bioavailability of nutrients. Remillard further notes, however, that not all products are equal when it comes to highly desirable ingredients, so as with any other processed food, consumers must read labels.


Varied diets also may be prepared at home. That’s where home chefs can get creative with different types of meats, grains and vegetables, but they should follow guidelines prepared by a trained nutritionist, Remillard cautions.


“Unless properly formulated by a nutritionist, diets developed at home are not likely to be complete and balanced,” she says. “The nutritional profile of any diet—including homemade diets—depends on how the recipe was formulated, the nutrient content of the ingredients and how the owner prepares the food. Homemade diets may also contain contaminants and food-borne microbes if the owner isn’t careful.”


Sometimes, just adding a little something special to a dog’s bowl will give him the variety he’s craving. For example, “If we’re making something our dog loves, like grilled salmon or ahi, we’ll cook a little piece for her and give her a little less kibble in her dish,” relates Alyce Edmondton, who lives in Redmond, Washington. “We always share our dog-safe leftovers with her. We figure that if it’s good for us, it’s good for her, too.”


Wendy Bedwell-Wilson’s healthy living pet articles regularly appear in national and international magazines. Her latest of six books on dogs, Shih Tzu, is part of the DogLife series. Connect at


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Unconventional Gardens

Posted on 14 March 2012 by Jason

No Space? No Problem.

by Lisa Kivirist and John Ivanko

For everyone that feels surrounded by a concrete jungle occasionally relieved by a pocket park, green strip or landscaped median, the concept of finding a place to grow their own food may seem like a fantasy. Fortunately, backyard, rooftop and community gardens are good ideas that are coming on strong. Around the country, productive green spaces are replacing paved lots and lawns with edible perennials and seasonal crops that enable folks to eat better and fresher, while reducing the family food bill.

“Food plants can be grown anywhere, including on a high-rise balcony, miles from the nearest farm,” says David Tracey, author of Urban Agriculture: Ideas and Designs for the New Food Revolution. “You just need to meet the plant’s basic requirements for sunlight, water and a few nutrients. Cities are great places to grow specific kinds of food; they tend to have plenty of niche areas such as empty lots, rooftops and the ends of streets that new urban gardeners are using for growing fresh crops like salad greens and tomatoes.”

Rooftop Raised Beds

Urban farmers in the United States are now transforming an increasingly significant portion of the country’s millions of acres of flat rooftops. Launched in 2010, New York’s Brooklyn Grange rooftop farm operation (, totaling nearly an acre atop a mid-rise warehouse, is among the largest of its kind. Sometimes called “vertigo farming,” because the farmers overlook an urban skyline, these enterprises re-green the landscape, wisely manage rainwater and rebuild affordable local fresh food systems.

The Grange grows produce in seven-inch-deep beds using a growing medium made from compost and small, porous stones and annually produces 40 cultivars of organic tomatoes, salad greens, peppers, Swiss chard, beets and carrots. Food is sometimes transported to market via bicycles.

Window Gardens

Windowfarm co-founders Rebecca Bray and Britta Riley ( help homeowners grow some of their own food in window spaces year-round. Their research-and-develop-it-yourself hydroponic system project facilitates plant cultivation without soil, using nutrient-infused water pumped through a series of growing containers. To date, more than 20,000 people have downloaded plans for their own Windowfarm.

Alleyway Wonders

In the East Pilsen neighborhood of Chicago, flowers, ferns and ivy gardens have replaced concrete alleyways, thanks to Podmajersky, a local real estate development firm. The lush gardens provide a tranquil sanctuary from city bustle and an aesthetically pleasing and inspiring surrounding for Chicago Arts District, home to 1,500 artists and creative entrepreneurs.

In Monroe, Wisconsin, one resident turned a humble downtown alley into a welcoming nature-scape. Taking advantage of the “heat-island effect” generated in paved urban areas from hard-surface buildings and a nearby parking lot, as well as a southern exposure, his Midwest gardens even include cacti.

Go Fish

Aquaponics is a well-organized way to sustainably raised fish and fresh produce together. “It mimics natural recirculation of resources in wetlands in a constructed dual-use ecosystem; the only inputs are fish feed and a small amount of power,” explains Sylvia Bernstein, author of Aquaponic Gardening and founder of “Because an aquaponic system can be set up anywhere, including warehouses, parking lots and exhausted fields, it is ideally suited to help localize food production and provide an alternative to clearing more land to feed our future.”

Patio Paradise

“When your space is limited, you start to think creatively about how to best use it,” notes Tracey. “Consider all three dimensions of a balcony or other narrow areas to maximize growing potential. Climbing vines such as grapes and berries, hanging pots with tomatoes and nasturtium, and fruit trees in half-barrels are great ways to grow more food in a small space. The crops don’t know they’re in a pot.”

Herbs also love containers. Some plants, like tomatoes, can even be grown upside-down to more efficiently use limited space.

Vacant Lots

“Community gardens are an excellent solution for those with the garden itch and no good land to scratch,” advises Roger Doiron, founder of Kitchen Gardeners International (, a nonprofit community of 20,000 members that has been cultivating change since 2008. Community gardens have taken over empty city lots, church lawns and schoolyards that are collectively farmed for food, relaxation or social camaraderie. Co-gardening a neighbor’s lot and sharing the harvest is another way to go.

Eating the Law

“There are no beauty contests in the plant world, but, if there were, a productive, ever-changing patch of diverse vegetables would beat out a monoculture of turf grass any time,” says Doiron, smiling. Put into food production, America’s 25 million acres of lawns could go a long way toward reducing the environmental cost of transporting produce hundreds or thousands of miles

Americans growing their own food isn’t a pie-in-the-sky fantasy. As University of California garden historian Rose Hayden-Smith confirms, “During the peak year for Victory Gardens, 1943, some government estimates indicated that up to 40 percent of the fresh fruits and vegetables consumed on the American home front were produced in school, home, community and workplace gardens.”

“One of the first steps in bringing healthy foods to the forefront of society is bringing them to the front and center of our living spaces,” concludes Doiron. “Growing food in small spaces is all about doing what you can with what you have. It’s a matter of changing our notion of potential food-producing landscapes.” It does wonders for people’s connection to nature, too.

John Ivanko and Lisa Kivirist are co-authors of Farmstead Chef (, ECOpreneuring and Rural Renaissance. Their award-winning Inn Serendipity B&B ( operates completely on renewable energy.

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Eating Well on a Budget

Posted on 14 March 2012 by Jason

In tough economic times, many families include food in their spending cuts. How can we tighten our budget, and yet still eat well?


Six months ago, Josh Viertel threw down the “value meal” gauntlet in a major way. The Slow Food USA president challenged cooks around the country to create a family-friendly feast for under $5. Many responded, sharing their tips and tricks at Here are some favorites.

Setting a Budget

Five dollars per meal for 21 meals a week, plus snacks, neatly totals the $125 weekly food budget set by the Leake family, of Charlotte, North Carolina. Lisa and Jason Leake, parents of two young daughters, first explored what it would be like to eliminate processed food from their diet, which they describe in their blog at Their success led to the additional challenge of eating real food on a budget.

“Having a realistic weekly budget is helpful, because you can’t go too far over budget before you realize you are in trouble,” advises Lisa Leake. To make it even easier to stay on track, she makes it a habit to shop near home and uses cash instead of credit.

Seasonal Shopping

“If we shop for seasonal produce and freeze or can surplus from our local farmers’ market, we can eat well all year and still eat frugally,” advises Rebecca Miller, a macrobiotic and healing foods caterer from Overland Park, Kansas. “When fresh blueberries are $3 a cup at the grocery during the off-season, for example, we can still enjoy canned berries in recipes or thawed from the freezer on our morning oatmeal.

Eating Down the Fridge

Seattle-based Kim O’Donnel, author of The Meatlover’s Meatless Cookbook, blogs about family meals for USA Today. “I regularly emphasize what I call ‘eating down the frig,’” she says. “That means making use of what we’ve got on hand, like generations before us that also went through food shortages. We’re just out of practice.”

One way to help ourselves learn, says O’Donnel, is to stock a “smarter” pantry. Staples include different varieties of dried beans; lentils; quick-cooking grains such as quinoa, bulgur, couscous and purple barley; garbanzo beans; brown and black rice, and a few BPA-free canned goods like tomatoes, black beans and chickpeas.

“If we take our time and watch for good deals, we can build a pantry at a low cost,” she says, because such ingredients are basically “blank slates.” As just one example of a low-cost, pantry-based meal, O’Donnel might start with cooked red lentils, then add fresh ginger and garlic, sautéed onion with cumin, and fresh spinach and tomatoes, and then serve it with whole-wheat pita bread.

Ingredient-First Cooking

Jane Zieha, a certified public accountant, knows that feeding people and watching the bottom line can go together. She owns the acclaimed Blue Bird Bistro, in Kansas City, Missouri. An avowed all-natural, organic, sustainable and local foods passionista, Zieha has stayed true to the principles of her Pennsylvania upbringing.

“I didn’t eat like anybody else growing up,” she says. “We never ate packaged food. We ate what was fresh. When I was old enough to go to a friend’s house for dinner, I was surprised at how they ate.” Today, both at home and at work, Zieha continues to select the best that local farmers can provide. “I don’t start with a recipe and then find the food, like most chefs and restaurants do,” she explains. “I find the ingredients and then go from there.”

Meat as a Condiment

More expensive ingredients, such as heritage turkey, can bring more flavor and texture to an entrée as an ingredient instead of a stand-alone part of a meal, advises Zieha. She might feature heritage turkey in an enchilada filling, pasta or savory bread pudding, so that a little goes a long way.

It also makes sense to shop for varieties of fish or cuts of meat that aren’t widely popular or that take longer to cook. Slow Food’s Viertel, who shops near Brooklyn, New York, remarks: “I buy ‘trash fish’—sea robin, squid, mackerel, sardines—because they are cheaper and I believe, taste best. The same is true of the other meats I buy. I never cook pork chops or filet mignon; I cook oxtail and short ribs.”

Then, O’Donnel adds, the frugal cook turns bones of roasted poultry or trimmings from a whole fish into a delicious stock. Any homemade broth can be just the frozen asset we need for yet another tasty “value” meal.

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Changing the Way America Eats

Posted on 14 March 2012 by Jason

Nourishing the Farmer-Consumer Connection

by Melinda Hemmelgarn

Kentucky farmer and writer Wendell Berry states that in order for people to care about their food, “They have to taste it.”

Tasting the difference between fresh, local, organic foods and those that travel hundreds or thousands of miles before touching our taste buds is catalyzing a healthy change across America. Consider the growth in patronage of farmers’ markets alone:  The U.S. Department of Agriculture (USDA) reports their numbers have soared, from 1,755 in 1994 to 7,175 in 2011.

What’s driving the surge? Incentives include our appreciation of scrumptious seasonal flavor, a comforting sense of community and the reassurance of knowing exactly where our food comes from and who—often on a first-name basis—grew or produced it. Good, healthy food germinates in genuine relationships—between growers and consumers, and farmers and the earth. Local markets boost hometown economies, too; the USDA predicts a record $7 billion in such food sales this year, delivering a greater proportion of food dollars directly to farmers.

Regional food systems also support the biological diversity that is vital to sustainability. According to the United Nations’ Food and Agriculture Organization, “different varieties of the same species,” have “statistically different nutrient contents.” In other words, each variety promises a unique mix of health-protecting compounds.

Supermarkets must rely on crops and animal products that can withstand long-distance travel and also meet uniform appearance standards. Small farmers serving local markets, on the other hand, can better preserve the legacy of biologically diverse heirloom crops and heritage breeds because of the shorter distances between field and plate. An heirloom tomato picked ripe at peak flavor can’t survive a lengthy commute, but nothing tastes better when it’s plucked fresh from the vine and still warm from the sun.

Planting diverse, region-specific crops also reduces the burden of weeds, pests and plant diseases—and any related chemical use—and helps provide safe nourishment for pollinators and wildlife, as well. No wonder the Organic Farming Research Foundation characterizes farmers as the largest group of ecosystem managers on Earth. Everyone can support a cause that feeds us well while caring for the planet.

Famers’ Job Market

With 57 being the current average age of American farmers, and more than a quarter 65 or older, the National Sustainable Agriculture Coalition recognizes the desperate need for more young farmers. When the National Young Farmer’s Coalition recently surveyed 1,000 beginning farmers, it found that access to capital, land and health insurance presented the biggest hurdles to entering farming as a career. The Women, Food and Agriculture Network has identified access to health care as the main challenge facing females that want to farm.

While city dwellers tend to idealize farming as a romantic occupation in a bucolic setting, it is actually a risky, physically demanding job. Despite the challenges, farmers say they love their work because they enjoy being outside, working with their hands, producing high-quality food and being their own boss. It helps to be healthy, smart and an optimist at heart.

Sticker Price vs. Hidden Costs

To consumers coping in a down economy, the cheapest price may sometimes seem like the best choice. John Ikerd, professor emeritus of agricultural economics at the University of Missouri, in Columbia, notes that, “Americans, on average, are spending only half as much of their disposable income for food today as they were in the 1960s.” However, at the same time, “The percentage spent on health care has doubled.”

Scores of studies show that many of today’s chronic diseases are related to poor diet. Factor in medical costs associated with food-borne illnesses, antibiotic-resistant bacteria and pesticide-and hormone-contaminated food and water, and it’s easy to understand why Michael Carolan, author of The Real Cost of Cheap Food, declares, “Cheap food… is actually quite expensive.”

One way for families to save money on food costs is to reduce waste. Jonathan Bloom, author of American Wasteland, says Americans waste more than 40 percent of the food we produce for consumption, throwing away $100 billion-plus in food a year. Most of it ends up in landfills.

Instead of providing incentives to agribusinesses to produce less expensive food, smarter national farm and food policies could prioritize producing higher quality food and wasting less of it. Kathy Bero, board president of NuGenesis Farm, in Pewaukee, Wisconsin, would like to shift commodity payments to organic farmers. Her nonprofit educational farm promotes “food as medicine,” along with cost-saving, health-boosting consumer strategies such as learning how to garden and cook to maximize nutritional value.

Inspiring Trends

Stephanie Coughlin, a farmer in San Diego, California, says: “If you don’t have local farms, you don’t have local security.” Across the country, communities are proving how a few conscious buyers can improve everyone’s access to high-quality local foods.

Farm to Hospital: As Director of Nutrition Services at Fletcher Allen Health Care, in Burlington, Vermont, Registered Dietitian Diane Imrie has the power to influence the economic security and sustainability of her community and surrounding region. Imrie sources approximately 40 percent of the food served at her hospital from farms located within a day’s drive. In her work, she helps keep farmers on their land, while providing higher quality food to patients and staff.

The facility also supports onsite gardens, which produced $2,000 worth of produce in 2011 despite Vermont’s short growing season. The hospital food is so popular that its café serves downtown businesspeople, further bolstering profitability and community benefits

For local maple sugar producer Bernie Comeau, Imrie’s consistent purchases provide an income he can count on every month. Imrie is glad to note that for farmers, selling their food to the hospital is “like a stamp of approval.”

Marydale DeBor, who founded and led the “plow to plate” comprehensive food and disease-prevention initiative associated with Connecticut’s New Milford Hospital, maintains that, “Institutional leadership is critical.” She says that thanks to a supportive CEO that believed in bringing farm-fresh food to hospital food services, their retail café more than doubled its revenue within two years.

DeBor believes that hospital food should set an example for public health. “We need more beginning farmer support, food hubs and new distribution systems to facilitate access,” she says. “Consumers need to let their hospitals know they should focus on good food and nutrition.”

Farm to Restaurant: Leigh Lockhart, owner of Main Squeeze Natural Foods Café and Juice Bar, in Columbia, Missouri, buys supplies directly from local organic farmers and never quibbles about price. She composts any food waste in her garden, where she grows some of the produce used in her restaurant. Rather than large plates of cheap food, Lockhart serves portions within U.S. Dietary Guidelines, comprising higher quality, more satisfying meals.

Relationships with chefs are important to farmers, advises Carol Ann Sayle, owner of Boggy Creek Organic Farm, in Austin, Texas. Farmers can rely on a sure buyer; chefs appreciate dependable and high quality food; and customers return because of the great taste.

Farm to School: Organic farmer Don Bustos, program director for the American Friends Service Committee of New Mexico, trains beginning farmers and ranchers in ways to provide food to the Albuquerque Public School District and beyond. For example, farmers grow crops during the winter in solar-powered greenhouses, and aggregate their products to meet school needs. Mobile meat processing and distribution networks also create jobs, while keeping small farmers economically and environmentally viable, explains Bustos. Local agriculture fuels strong communities and fresh local foods help children thrive.

In the Pacific Northwest, AmeriCorps volunteer Emma Brewster works with the Real Food Challenge, a national youth-based program that encourages colleges and universities to shift 20 percent of their food budgets to farm-fresh, locally sourced foods. Brewster works with Lucy Norris, project manager for the Puget Sound Food Network, which creates opportunities beyond farmers’ markets for local area farmers to connect with regional processors, distributors and end users, including Seattle Public Schools.

Hands in the Dirt

Regardless of occupation, many people feel a natural urge to work with the soil and witness the miracle of seeds sprouting new life. Rose Hayden-Smith, Ph.D., a garden historian and a designated leader in sustainable food systems at the University of California–Davis, points out that home, school, community and workplace victory gardens established during World War II succeeded in producing about 40 percent of our nation’s vegetables. “In both world wars, she says, our national leadership “recognized that food and health were vital national security issues.” They still are today.


Melinda Hemmelgarn, a.k.a. the Food Sleuth (, is a registered dietitian and award-winning writer and radio host, based in Columbia, Missouri. She co-created F.A.R.M.: Food, Art, Revolution Media – a Focus on Photography to Re-vitalize Agriculture and Strengthen Democracy to increase advocacy for organic farmers ( Learn more at Food Sleuth Radio at

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Vancouver Half Marathon/8K

Posted on 13 March 2012 by Jason

We Live for Crazy Events presents the Max Muscle Vancouver Half Marathon and 8K. The race director says that 13.1 miles isn’t half of anything. This year, the event will be held on Sunday, April 15, and will include both a half marathon (13.1 miles) and an 8K. This is the third year of this great run and walk, with proceeds from the event going to support the Humane Society of Southwest Washington.
The event starts and finishes at the Max Muscle Sports Nutrition store in Hazel Dell (9301 NE 5th Ave., Vancouver). The course is challenging, travelling the roads of Hazel Dell and Felida; and everyone loves a challenge, right?
Registration includes a tech t-shirt, finisher’s medal, chip timing, goodie bag and treats at the finish line. Start time is 8:30 a.m. and there is a four-hour course limit. Runners and walkers of all ages and experience levels are welcome.
This is a great local event, something different from all the other events. The unique course makes this a run not to be missed.

Registration is now open. Sign up online at or in either of the Max Muscle Sports Nutrition stores in Vancouver. For more information, visit or email

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Grand Opening Introductory Offer

Posted on 13 March 2012 by Jason

Located just off Broadway in Uptown Village is the traditional martial arts dojo (school) of SEIKEIKAN – Uptown Karate where students starting as young as 4 years old learn the meaning of “Respect through Karate.” This family friendly school is not only a welcome addition to the ever growing downtown businesses but also to the community as Uptown Karate, through the support of the Hough Foundation, has brought their philosophy into Hough Elementary School as an after school program, a first for Vancouver’s downtown community.
“Our goal,” says Sensei Dennis Pfendler, “is to empower students to become better people by first learning to respect one’s self and in developing this self-respect, one then develops respect and courtesy for others. Everything and anything can be and is accomplished by any person from any walk of life with this simple and basic beginning of self-respect learned through the practice of the disciplines of karate.”
A grand opening introductory special is offered for six weeks of classes and includes a uniform. Continuing training is at will and can be started or stopped at any time with just 30 days written notice, as Uptown Karate is a no-contract school. The dojo offers classes for children ages 4 and up, family classes, adults, and women’s self-defense.

Uptown Karate is located at 205 E. 16th Street, Vancouver. To learn more about Uptown Karate, grand opening special, classes and schedules, visit or contact the school at or 360-566-0377.

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Heart Fire Yoga Now in St. Johns PDX

Posted on 13 March 2012 by Jason

Something new and exciting is brewing in the St. Johns neighborhood. Beginning March 7, Heart Fire Yoga will take over operations and ownership of The Peoples Yoga St. Johns location. There will be a new studio offering more opportunities to take classes and workshops for personal growth and health.
Heart Fire Yoga will host more weekly classes and have a greater variety of offerings, such as family yoga and prenatal classes. The studio will also offer classes to live music once a month on Friday nights. In addition, Heart Fire plans to have much more than yoga classes, such as workshops on heart-centered communication and conflict resolution.
Heart Fire will also offer student and senior discounts, as well as introductory packages and scholarships.

Visit their website to learn more about their yoga classes and other offerings. Heart Fire is located at 7334 N. Chicago Ave., Portland. 503-201-1614;

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Save on MELT Two-day Training in Portland

Posted on 13 March 2012 by Jason

Sue Hitzmann, the creator of the MELT Method, is coming to Portland for a two-day training that is open to anyone interested in living better longer. The training will be held from 9:30 a.m. to 5:30 p.m. on March 24 and 25 at OHSU’s March Wellness and Fitness Center, located at 3303 SW Bond Avenue, Portland.
The MELT Method is a self-treatment technique that simulates the effects of manual therapy to rehydrate the connective tissue and rebalance the nervous system. This 14-hour course, MELT Hand and Foot Instructor Training, examines the latest scientific understanding of the human body as it relates to alignment, stress, chronic pain, and the negative effects associated with aging. Trainees will learn how the MELT Hand and Foot Treatment creates global results by working with the hands and feet.
MELT professional training is ideal continuing education for personal trainers, group exercise instructors and yoga and Pilates instructors, as well as hands-on bodyworkers, chiropractors and physical therapists—anyone interested in helping people live more fully and without pain. Participants in this course earn CEUs for ACE, AFAA, NASM, NCBTMB, and PMA.

To find out more about the MELT Method, visit or email Registration is required. The full cost of the course is $395, but readers of Natural Awakenings can use code NATURAL at checkout to save $100 until March 18.

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