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Be Well, Milwaukee
The saying “Food is Medicine” carries more weight today than ever before. As our understanding of nutrition deepens, we continue to uncover how the quality of our food—what we eat and how it’s grown—affects not just our physical health, but our mental, emotional and spiritual well-being. Science is shedding new light on the power of specific ingredients, sustainable farming practices and the intricate connections between soil health and human health.
This special Food and Nutrition issue highlights the importance of a personalized approach to what we eat, as well as sustainable gardening and growing practices that honor the Midwest climate and hold promise for the future of our well-being.
Our feature article explores Personalized Nutrition trends, a fast-growing field using AI and biomarkers to tailor diets based on individual needs rather than a one-size-fits-all approach. With the personalized nutrition market projected to exceed $16 billion in 2025, this approach is shaping the future of health and wellness.
We take a closer look at Drought-Resistant Gardening, offering water-efficient landscaping strategies to help home gardeners conserve resources while maintaining vibrant, healthy gardens. We dive into Cooking with Healthy Oils, explaining the benefits of nutrient-dense oils such as extra virgin olive, walnut and flaxseed, and how they can reduce inflammation and support brain function.
We continue exploring topics that support holistic well-being: Fueling Exercise Recovery is a key focus in our Fit Body department, where we outline how hydration, electrolytes and anti-inflammatory foods play a vital role in muscle repair and post-workout performance. Our Eco Tip provides insights on Windowsill Herb Gardening, an easy and sustainable way for families to grow fresh herbs at home year-round.
This month, we also take time to reflect on the broader landscape of health and wellness. The Sober-Curious movement continues to gain momentum as more people re-evaluate their relationship with alcohol. In A Holistic Approach to Food Insecurity, we highlight Judith Cruz and her mission to increase access to fresh, nutritious foods for underserved communities. And don’t miss our online exclusives at NaturalMKE.com: We offer tips to relieve stress and support resilience in The Well-Adjusted Teenager in our Healthy Kids department, along with guidance on supporting Canine Gut Health for dog lovers in our Natural Pet section.
As we embrace the arrival of spring, let’s take this opportunity to nourish our bodies, reconnect with the Earth and support the local businesses that make our community thrive. Whether it’s growing fresh herbs on your windowsill, exploring healthier cooking options or reaching out to a wellness resource that advertises within our pages, small steps add up to a big impact. Here’s to a season of renewal, health and conscious choices.
Wishing you wellness and inspiration, Milwaukee.
Jordan Peschek, RN-BSN, Publisher
Jordan Peschek
Find Relief and Resilience with Yoga Therapy in
Lake Country
Yoga 4 All WI offers specialized yoga therapy sessions designed to support individuals on their healing journeys. Led by Beth Major, a certified yoga therapist (C-IAYT) with over 800 hours of training, these sessions combine movement and breathwork with meditation to help clients regulate their nervous systems, reduce stress and alleviate chronic pain. “Studies show that yoga has a profound capacity to affect the nervous system by improving our ability to self-regulate,” Beth explains.
Each program begins with an intake, postural assessment and health history, allowing Beth to create a personalized yoga therapy plan. Through guided practices, participants gain strength, flexibility and body awareness while learning techniques to manage stress as well as improve mood and increase energy. Specializing in scoliosis and anxiety, Beth’s approach helps clients cultivate balance and resilience in both mind and body, equipping them with long-term self-care tools.
Location: 208 East Oak Crest Dr., Wales. For more information, call 414-559-3852 or visit Yoga4AllWI.com or contact Beth Major directly. See weekly yoga classes in the calendar on page 40, and see listing on page 46.
Did You Know?
If you’re looking for a healthier approach to dental care, consider a holistic dentist. These professionals recognize the deep connection between oral and overall health, using minimally invasive treatments to support whole-body wellness and avoiding toxic substances commonly found in traditional dentistry. Their focus extends beyond just treating symptoms—they address the root causes of dental issues and how they impact mental and physical well-being. Choose a holistic dentist for a safer, more natural path to oral health.
Bionica Dental Wellness Moves to New Delafield Location
Bionica Dental Wellness, a renowned holistic and biologic dental office in Lake Country, is excited to announce its move to a larger, state-of-the-art facility at 2574 Sun Valley Drive, Suite 100, in Delafield. The new location officially opened on February 17. Patients can enjoy an enhanced holistic dental experience with more providers for faster appointments, as well as expanded services including pediatric suites with sedation. They provide upgraded amenities like warm neck wraps, eye masks, weighted blankets and noise-canceling media options to enhance patient comfort.
Designed for comfort and convenience, the new space offers a welcoming environment for the entire family. Bionica Dental Wellness looks forward to continuing to provide top-tier holistic dental care in its thoughtfully designed new home. Dr. Udoka Holinbeck, owner of Bionica Dental Wellness, has helped countless patients restore their oral function and improve their overall health and quality of life.
For more information or to schedule an appointment, call 262-337-9745, email Sydney at Hello@BionicaDentalWellness.com or visit BionicaDentalWellness.com. See ad on page 5.
Beth Major
Osteoporosis Group: Build Stronger Bones and a Supportive Community
Dr. Sarah Axtell, ND, invites you to a transformative Osteopenia/Osteoporosis group visit series designed to empower women with the knowledge and tools to build and sustain strong bones. “My goal with this group visit series is to facilitate a support network among women and give them better tools to optimize bone density. Good bone health starts with good nutrition,” Dr. Axtell explains.
Osteoporosis affects one in three women over the age of 50, and declining estrogen during perimenopause and postmenopause increases the risk. You don’t need to have osteoporosis or osteopenia to join—this group is for any woman looking to optimize bone health and preventfractures.
Dr. Sarah Axtell, ND
Time and time again, patients leave these sessions feeling empowered, inspired and more confident about managing their health. The sense of community and connection that develops among participants is truly remarkable. You’ll learn nutrition, cooking and the best exercises for healthy bones; supplements for optimal bone density; the pros and cons of conventional drug treatments and key lab tests for bone health.
The series is comprised of two visits, 75 to 90 minutes each, on Thursday, April 10 and Thursday, May 8. Attendees will prepare and taste bone-nourishing foods, have a Q&A with Dr. Axtell and leave with a wellness packet filled with dietary recommendations, recipes and supplement guidelines.
Location: Lakeside Natural Medicine, 3510 N Oakland Ave., Ste. 203, Shorewood. To join the group, call 414-939-8748 or email Info@LakesideNaturalMedicine.com to reserve your spot today. See ad on page 13.
Experience the Power of Sound Healing at Angelic Roots
Angelic Roots, recently named Best Reiki Studio and Best Sound Therapy by Shepherd Express Best of Milwaukee, invites the community to experience the healing benefits of sound baths. Angelic Roots offers monthly sound therapy events designed to reduce stress, improve mood and promote overall well-being. Upcoming March events include:
Fireside Evening Gong Bath Sound Vibrations: Wednesday, March 5, 7-8 p.m.
Citrine Evening Gong Bath Sound Vibrations: Sunday, March 9, 6-7 p.m.
Full Moon Gong Bath & Sound Meditation: Friday, March 14, 7-8:30 p.m.
Prosperity Evening Gong Bath Sound Vibrations: Monday, March 17, 7-8 p.m.
New Gong Bath + Reiki Immersion: Monday, March 31, 6 p.m. or 7:30 p.m.
Attendees report profound relaxation, relief from chronic discomfort and deep mental clarity. Some even experience visions of colors and images, allowing for a meditative journey within.
Cost: $25-$44. Location: 8612 S. Market Place in Oak Creek. For more details and to reserve a spot, visit AngelicRoots.com/Collections/Classes-Events, contact Angelic Roots at 414-429-0346 or email Info@AngelicRoots.com. SeeLearn more about the benefits of sound baths on their website. See ad on page 11.
Milwaukee Makers Market Kicks
Off 2025 Season
The Milwaukee Makers Market, founded in 2017 by local artist Ryan Laessig, returns for its 2025 season with monthly events from April through December. This free market, held at various Milwaukee locations, showcases a diverse lineup of artists, crafters and small-business owners offering everything from ceramics and woodwork to artisan foods and handmade goods. The first market of 2025 takes place April 13 at Discovery World in downtown Milwaukee.
More than just a shopping event, the market fosters community connections and supports local creators. “It’s a celebration of Milwaukee’s creators and our local community,” says Laessig, who carefully curates each event to ensure a unique and varied selection.
Location of the April 13 market: Discovery World, 500 N. Harbor Dr., Milwaukee. For the full schedule, visit MilwaukeeMakersMarket.com See ad on this page.
The Spa at 675 Brings Cutting-Edge Wellness to Brookfield
The Spa at 675, Brookfield’s newest wellness and relaxation lounge, offers a self-service holistic health experience designed to restore balance and enhance well-being. Located at 675 North Brookfield Road, Suite 101, the spa provides advanced therapies to help detoxify the body, improve circulation, relieve pain and boost mental clarity.
Members can enjoy an Avacen system (Advanced Vascular Circulation Enhancement Heat Therapy System), Infrared Sauna therapy, an Amethyst & Tourmaline biomat and a state-ofthe-art massage chair—all for just $99/month. The spa also offers an Intro Special: $40 for 50 minutes of unlimited use of services.
The Avacen heat therapy system promotes circulation and helps with arthritis, muscle pain, inflammation and overall cellular repair. Infrared Sauna supports detoxification, pain relief, cardiovascular health and muscle recovery. The Amethyst & Tourmaline biomat uses deep tissue heat and negative ion therapy to reduce inflammation, improve mobility and promote restful sleep. Lastly, the massage chair relieves stress and enhances circulation with seven customized massage programs, all at the press of a button.
The Spa at 675 is dedicated to helping you achieve homeostasis, the body’s natural state of balance, through cutting-edge wellness technology.
For more information, to book your $40 Intro Special Offer or to start your membership, call Erica Hodgson at 262-227-6548. See ad on page 13.
Photo
Open Door Wellness Offers Hiring Opportunities, Weekly Classes and
Free Friday Events
Open Door Wellness is a new studio space that offers counseling, bodywork and movement classes. The Milwaukee wellness center offers a variety of movement classes most days of the week including Integrative Dance, Tai Chi and Yoga. People of all ages and abilities are welcome.
On the first Friday of every month, Open Door Wellness gives back to the community as well. They invite the community to First Friday Free!, a monthly event featuring complimentary movement classes, including Integrative Dance, Tai Chi and Yoga throughout the day. The next sessions are set for Friday, March 7, and April 4, from 7 a.m. to 8 p.m.
As the studio continues to grow, Open Door Wellness is seeking holistic bodyworkers, movement and non-movement instructors to join their wellness team. Hiring opportunities include specialists in massage, Reiki, yoga, acupuncture, dance, martial arts, meditation and mindfulness.
Location: 9205 W. Center St., #201-202, Milwaukee. To register for First Friday Free! or other classes, sign up via the Mindbody app or by calling 414-563-7341. See weekly classes in the calendar on pages 38 and 40.
Those interested in job opportunities can send their résumés to Info@ OpenDoorMovementStudio.com. See ad on this page.
Be
Driftless Seed Supply Strengthens Local
Food Systems
Driftless Seed Supply is dedicated to enhancing food, farming and gardening practices across the Midwest. By producing regionally adapted, open-pollinated seeds, the local seed company ensures that both farmers and gardeners have access to varieties specifically suited to the Midwest’s unique climate and soil conditions. From families with small urban gardens to larger local farms, Driftless Seed Supply benefits all through its regional focus that not only promotes higher yields but also strengthens local food systems. Collaborating closely with local farmers, Driftless Seed Supply emphasizes ethical and fair labor practices throughout its supply chain. These partnerships support the economic vitality of rural communities and foster a sustainable agriculture network.
Moreover, the company’s commitment to transparency and integrity in seed sourcing provides growers with confidence in the quality and origin of their seeds. By prioritizing seeds bred and trialed within the Midwest, Driftless Seed Supply offers seed varieties that are well-suited to local growing conditions, naturally tasty and nutritious, good for fresh eating and reasonably tolerant of pests and disease.
“We believe in the great potential held in each of our seeds: nourishment of our Midwest people and communities; economic vitality for the rural Midwest; connection to ancestral wisdom; and the resilience and healing of Earth in a time of unprecedented change,” says Dylan Bruce, cofounder and one of the primary farmers of Driftless Seed Supply.
Seeds can be purchased online or locally at the Outpost Co-op Capitol, Bay View, and Mequon locations, SmallPie Café and Gift Shop, and River West Co-op. Natural Awakenings readers can save 20% online at DriftlessSeeds.com with code SPRING20.
To Your Health Juicery Brings Organic, Cold-Pressed Juice to Milwaukee
To Your Health Juicery, a mother-daughter-owned organic juice company, is on a mission to share the healing benefits of cold-pressed juice. Every bottle contains over two pounds of organic produce—free from added sugars, chemicals or preservatives—delivering trace minerals, life-sustaining vitamins, live enzymes and hydration. “We discovered the incredible healing benefits drinking juice can offer, and we started our business to share our recipes and knowledge with our community,” explain the owners, Patty McKenna and Rachael Ullman. “We are all on our own health journey, and while looking to heal ourselves, we discovered the incredible elixir that a cold-pressed, organic juice is.”
Customers can choose from grab-and-go bottles, growlers, juice packs and cleanses, along with a selection of organic, plant-based, and gluten-free bites. Find To Your Health Juicery at local farmers markets or the Mequon Public Market. Pick-up orders are available at their kitchen in South Milwaukee. Delivery and shipping options are also available.
For more details, call 920-655-5842, email ToYourHealthJuicery@ gmail.com or visit ToYourHealthJuicery.com. Follow @toYourHealthJuicery on social media for the latest updates. See listing on page 43.
Rachael Ullman and Patty McKenna
Kiralily Healing Expands to New Brookfield Location
Kiralily Healing is moving to a larger, more serene location at 120 Bishops Way, Suite 132, Brookfield, inside Atrium 120. The new space officially opens on March 3, bringing expanded offerings, including yoga with reiki, sound healing events and Reiki 1 training later this year. The move allows for a peaceful, quiet environment while also creating space for another wellness professional to join the studio.
An open house will be announced soon to celebrate the new location. Kiralily Healing will also be featured at several upcoming events, including Rooted Holistic Healing & Wellness Fair on March 8, the Dare to Be Aware Fair on April 12 at the Brookfield Conference Center, and the Exposure Women’s Retreat on April 13 at the Ingleside Hotel.
For updates, contact Kim Knutson at 262-208-5193, email KiralilyHealing@gmail.com, visit KiralilyHealing.com or follow on Facebook and Instagram. See listing on page 45.
Irish Celtic Shamanism Workshop with Amantha Murphy
Golden Light Healing Retreat Center welcomes renowned Irish author and teacher, Amantha Murphy, for a three-day immersive workshop on Irish Celtic Shamanism, taking place from 9:30 to 5:30 p.m., April 12 to 14.
Amantha, author of The Way of the Seabhean, brings to life the ancient traditions of the Celts, the Goddess, and the Tuatha de Danann. This workshop explores the Shamanic Way, which has been practiced for thousands of years, guiding participants to walk between worlds, connect with ancestral teachers and embrace the deep interconnectedness of all living forces.
Through drumming, dance, chanting and guided journeying, attendees will experience the three worlds of the Celtic Shamanic tradition: Lower, Middle and Upper. This includes soul retrieval and energy clearing to release personal blocks, connecting with the Stone People and the Shining Ones, exploring the significance of the Wheel of the Sun and using sound and movement to restore balance and harmony.
Amantha’s gift for storytelling and deep spiritual knowledge makes this an unforgettable opportunity to experience Celtic wisdom firsthand. She will also return in October to offer two advanced Irish Celtic Shamanism workshops.
When you invest in yourself, you have the power to transform your life— mind, body and spirit. —Anonymous
The cost is $650, including lunch, with lodging options available. Location: Golden Light Healing, 7102 Sundew Rd., Sobieski, WI. For details contact Amy Wilinski at 920-609-8277 or email Info@GoldenLightHealing.net. To register, visit GoldenLightHealing.net See listing on page 45.
Gym Memberships
Personal Training
Private Yoga
S K I N C A R E
Holistic Medical Skincare
Microneedling
Custom Holistic Facials
Nutrition Coaching
Professional Make-up
R E C O V E R Y
Assisted Stretching
Infrared Sauna
Cold Plunge
Red Light Therapy
The Incredible Benefits of NAD+ IV Therapy
NAD+ IV Therapy is a powerful way to restore cellular health and enhance your body’s natural functions. With this therapy, you can experience a wide range of benefits, including:
• Increased Brain Function
• Mental Clarity
• Increased Energy & Metabolism
• Boosted Immune System
• Anti-Aging Effects
• Improved Brain Health
• Improved Neurotransmitter Production
• Cellular Rejuvenation + DNA Repair
• Reduced Pain & Inflammation
Your Healing Journey with Ketamine Therapy
Ketamine treatments involve a series of IV infusions designed to help individuals break free from patterns of negative thoughts that contribute to mental health struggles.
• Depression
• Post-traumatic Stress Disorder (PTSD)
• Bipolar Disorder
• Strengthens Synaptic Connections
• Increased Neuroplasticity
• Anxiety Disorders
• Postpartum Depression
• Rapid Onset of Action
• Long-Lasting Relief
Vocal Biomarkers to Diagnose Diabetes
Researchers at the Luxembourg Institute of Health have developed a voice-based algorithm with the help of artificial intelligence that can potentially detect Type 2 diabetes. The screening analyzes subtle changes in a person’s voice, which are not usually noticeable to the human ear. This could represent an early and noninvasive diagnostic tool. Diabetes can affect the vocal cords as a result of nerve damage, thereby affecting voice quality.
The technology was tested in a study of 600 U.S. participants published in PLOS Digital Health. Researchers deemed the accuracy of the algorithm to be comparable to traditional risk assessment tools recommended by the American Diabetes Association. Next steps include refining the algorithm to detect pre-diabetes and expanding its use in other languages.
The Luxembourg researchers estimate there are 400 million undiagnosed cases of Type 2 diabetes worldwide. Without treatment, this disease can lead to serious health issues such as cardiovascular disease and neuropathy, as well as higher healthcare costs and even mortality. Current screening relies on blood tests.
The Temptation of Ultra-Processed Foods
The National Institutes of Health is conducting a study to help determine why so many people can’t stop eating ultra-processed foods. The study includes 36 participants living in a controlled setting for a month. They can eat as much as they like up to 6,000 calories per day, with a different type of diet each week.
One diet includes minimally processed foods such as oatmeal, strawberries and walnuts. Another diet involves ultra-processed, energy-dense (high-calorie) meals with most calories coming from hard-to-resist foods such as honey-roasted peanuts. A third diet is also ultra-processed and energy dense, but with fewer calories from the hyper-palatable items. The fourth diet consists of packaged foods that are neither energy-dense nor hard to resist, such as scrambled eggs from a liquid egg product, flavored yogurt and oatmeal with fiber powder and heavy cream.
Preliminary data from 18 of the participants found that while each diet made them feel full and satisfied, their consumption of calories differed, depending upon how hard-to-resist and energy-dense the food choices were. When subjects were given an energy-dense diet with very palatable foods like honey-roasted peanuts, they consumed about 1,000 more calories than with the other diets. When they were offered an ultra-processed diet that was neither energy-dense nor hyper-palatable, the calorie count increased by only 170.
The findings suggest that eating packaged foods does not automatically result in overeating or weight gain. The key may be avoiding hyper-palatable foods and offsetting energy-dense foods with unprocessed foods like salads.
The Effects of Loneliness on Mental Health
According to a recent study by the National Center for Complementary and Integrative Health and the National Institute of Mental Health published in Nature Mental Health, three factors—loneliness, a prior psychiatric diagnosis and stress-related social distancing—were all predictors for experiencing psychological distress during the COVID-19 pandemic.
The internet-based study included more than 3,600 participants that reported their mental and physical health and COVID-related circumstances every two weeks for six months during the first year of the pandemic. Those with a previous psychiatric diagnosis experienced greater psychological distress than those without such a history, supporting public health initiatives to address loneliness and social isolation to improve mental health.
The Dare Fair Holistic Health Expo Celebrates 16 Years of Excellence
The Dare to be Aware Fair is an annual holistic wellness event that is dedicated to inspiring the community and enhancing well-being, joy and vitality. April 12 will mark the 16th anniversary of the event, celebrated at the Brookfield Conference Center just west of Milwaukee. The highly anticipated expo has evolved into the Midwest’s largest alternative wellness fair.
The Dare Fair, as it is commonly called, is an opportunity to explore complementary healing methods in a vibrant community setting that fosters growth, vitality and well-being. It was founded by two Milwaukee natives. Today, the Dare Fair continues to serve the greater Milwaukee community with quality services and products in the holistic health, wellness and personal growth realms.
The Dare Fair features over 100 exhibitors and a variety of free wellness workshops, performances and demonstrations, allowing attendees to delve deeper into their wellness journey. The wellness expo invites all attendees to embrace the world of holistic well-being in a supportive community and connect with practitioners who can help them on their path.
Participants are able to explore healing methods such as acupuncture, chiropractic, sound healing, reiki and energy healing, crystals and herbs, organic products, animal communication, psychic readings and more.
The Dare Fair is committed to serving the veteran community as well. It provides a safe and welcoming space for veterans seeking assistance with health challenges or PTSD to explore different treatment options such as acupuncture and chiropractic care.
In the fair’s commitment to creating a supportive community, the fair also hosts free Dare to Connect workshops and meetup groups to foster continued connection all year long. These digital events allow newcomers and returning guests alike to learn more about various healing methods and continue their wellness journey.
Those who are seeking like-minded individuals and practitioners, a wealth of healing options and an unforgettable experience are encouraged to mark their calendars for April 12.
Tickets are $15, available for pre-purchase online (buy 4, get one more free!) or cash only at the door. Children 16 and under are free. Location: Brookfield Conference Center, 325 S. Moorland Rd., Brookfield, Wisconsin. For more info and to check booth availability, visit DareToBeAwareFair.com. See ad on page 7.
There is no time like Spring, when life’s alive in everything.
—Christina Rossetti
Prostock-studio/CanvaPro
Windowsill Herb Gardening
The use of wild and cultivated herbs for medicinal and food purposes predates recorded history. It is easy to grow herbs like basil, parsley and mint at home, making them conveniently available at peak freshness and flavor with a higher nutritional content than their dried counterparts. Home gardeners can control the variety and quality of their herbs, reduce or completely eliminate the use of pesticides, and eliminate the transportation emissions and need for plastic packaging.
To start a windowsill herb garden, follow these easy steps:
• Choose a window. Pick a window that gets at least six hours of direct sunlight a day; one that faces south or southwest is best. Alternatively, use a grow light for 14 to 16 hours a day.
• Select a container. Use a container with drainage holes and a saucer to catch excess water. Place a layer of potting mix in the bottom of the container.
• Plant seeds or young plants. If using seeds, plant at the depth recommended on the seed packet. Keep the seeds moist while they germinate. Once sprouts breach the soil, thin out seedlings to avoid overcrowding. For young plants, gently remove them from their original pot, loosen the roots, plant them in the container and water immediately.
• Water and feed. Follow the recommended watering schedule for each herb. Water the potting soil, not the leaves. Drain the saucer when it fills up with excess water. Feed herbs weekly with organic plant food.
• Harvest and maintain. Harvest herbs when they are four to six inches tall. Regular harvesting encourages new growth. Cut stems from the top or prune the sides of the plant with sharp pruners. Avoid trimming more than a third of the plant’s foliage.
SilviaJansen from Getty Images Signature/CanvaPro
chercherish from Getty Images/ CanvaPro
The Greener Guide to Lush Lawns and Landscapes
Spring will soon breathe new life into landscapes. Seeding, sodding or renovating—both newly established and existing lawns—presents opportunities to enhance and beautify properties. These fresh lawns face unique challenges that require specialized care to ensure their success.
Here are a few tips for nurturing a lush, vibrant lawn from the ground up.
In new construction areas, the topsoil is often removed, leaving compacted subsoil that is poor in nutrients and restricts water retention and root growth. Enrich the soil by adding organic-based fertilizers and amendments that promote a biodynamic, living soil environment.
For sod lawns, integrating the sod’s roots into lessthan-perfect soil is vital. Proper soil preparation, coupled with a customized watering regimen, helps sod overcome the shock of transplantation.
Seeded lawns, meanwhile, need a balanced environment of nutrients, moisture and care to encourage healthy germination and establishment.
Special attention to disease prevention is crucial for young lawns. Conditions like Pythium Blight, Brown Patch, and Snow Mold can take hold in stressed lawns but early identification and treatment can prevent these issues from becoming severe.
Ensuring a strong start for new lawns means more than just aesthetic appeal—it sets the stage for long-term health and sustainability, creating vibrant outdoor spaces for everyone to enjoy.
Patti Beres is the owner of Be Green Pro LLC, sustainable landscape services, in Delafield. For more info, call 262-361-4034 or visit BeGreen.pro See listing on page 43.
Photo by Dianne for pexels.com
Personalized Nutrition
Fine-Tuning the Dinner Plate
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fitsall approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five trends for 2025, suggesting a greater emphasis on individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3s, amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness.
Health-Tracking Aids
Technology is making it easier to measure how our bodies are responding and performing at any given time. “Smart watches, smart rings and armband devices can track heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and
other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
Dietitians Can Help
For even more personalization, Anderson-Haynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include
prebiotic fiber, probiotics, omega-3s, anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if vitamin D levels are deficient, then a supplement will be needed. If there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Anderson-Haynes encourages clients to listen to their own bodies and to prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening
Be
and healing to the body. No matter your eating style, if you’re trying to eat more plantbased, with less to no animal foods, you’re in the right place,” she says.
The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze their most recent bloodwork and look at
what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food, so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiber-rich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Eating for Peak Performance
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-sizefits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Prostock-studio/CanvaPro
Fueling Exercise Recovery
Nutritional Strategies To Boost Muscle Repair
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids
Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung
function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require
weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
RossHelen from Getty Images/CanvaPro
Natalia Mylova/CanvaPro
Nourishing Recovery
Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrient-rich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-to-one or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating Soreness
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, anti-inflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and antiinflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplementation Caveat
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Cooking With Healthy Oils
The Secret to Anti-Inflammatory Meals
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
Inflammatory Fats
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,”
explains Sara Banta, a health coach and supplement specialist in Newport Beach, California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Healthy Oils
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of
dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional
Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composition and stability at high temperatures,” says Banta. “Rich in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
Eating Out
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends
asking for salad dressing on the side or replacing it with vinegar or lemon; requesting that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com
SKINNY CAESAR DRESSING
YIELD: 8 SERVINGS (ABOUT 16 TBSP)
⅔ cup organic fat-free Greek yogurt
2 Tbsp lemon juice
1 Tbsp paleo, avocado oil-based mayonnaise (such as Primal Kitchen)
1 Tbsp Dijon mustard
2 to 3 anchovies in oil
½ tsp sea salt
¼ tsp black pepper
¼ cup shredded Parmesan cheese (optional)
Pinch garlic powder (optional)
Blend everything in a mini blender until smooth. Serve over butter lettuce with cucumbers, shredded carrots and bell peppers, or use as a dip for veggies.
Recipe and image courtesy of Sara Banta.
GRILLED SALMON
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
Sara Banta
Stan Horia's Images/CanvaPro
Stan Horia's Images/CanvaPro
Collard Greens:
A Nutrient-Packed Superfood for Stronger Bones
by Dr. Sarah Axtell
When it comes to building and maintaining strong bones, most people think of dairy products as the primary source of calcium. However, leafy greens like collards offer a powerful, plant-based alternative. One cup of cooked collard greens provides approximately 300 milligrams of calcium—comparable to a cup of milk. This makes them an excellent choice for individuals with osteoporosis or those looking to optimize bone health naturally.
In addition to calcium, collard greens are rich in other essential bone-building nutrients, including vitamin K, magnesium and phosphorus. Vitamin K plays a crucial role in bone metabolism and helps improve calcium absorption, reducing the risk of fractures. Magnesium supports bone density by assisting in the activation of vitamin D, another key player in calcium utilization.
COLLARD GREEN SLAW “SUPER SLAW”
Collards are a hearty green and will hold up well for days in the fridge in the form of this creamy slaw. Enjoy!
Salt and pepper to taste
Slaw Ingredients:
1 bunch collard greens
2 cups shredded purple cabbage
2 cups shredded carrots
5 green onions, chopped
⅓ cup chopped fresh herbs, such as cilantro, parsley, and basil
Beyond their bone-strengthening benefits, collard greens belong to the cruciferous vegetable family, known for their cancer-fighting properties. They contain powerful compounds such as sulforaphane and indole-3-carbinol, which have been linked to reduced risks of various cancers, including breast, prostate, bladder and lung cancer.
Incorporating collard greens into your diet is a simple and deli cious way to support bone health while also promoting wellness. Whether steamed, sautéed or blended into smoothies, this nutrient-dense vege table is a must-have for anyone looking to strengthen their bones and enhance their long-term health.
Remove the coarse stems that run down the center of the collards. Stack the leaves and roll them tightly. Hold tightly. With a sharp knife, shave off each end into ¼-inch shreds.
In a large salad bowl, combine the shredded collards, cabbage, carrots and green onions and toss well.
Dressing: Add all of the dressing ingredients to a food processor or blender. Process until well combined.
Drizzle the dressing over the veggies and toss. Top with fresh herbs and sesame seeds.
Sarah Axtell is a naturopathic doctor and owner of Lakeside Natural Medicine, in Shorewood, who helps people facing chronic health conditions such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight-loss resistance. For information about their upcoming Osteoporosis Group Visit, call 414-939-8748 or LakesideNaturalMedicine.com See ad on page 13
On Letting Go of Expectations
by Ann Ruane
It’s your own expectations that hurt you. Not the world you live in. Whatever happens in the world is real. What you think should happen is unreal. So people are hurt by their expectations. You know, you’re not disappointed by the world, you are disappointed by your own projections. - Jacque Fresco
Expectations create a tangled little web, detracting and distracting from what is directly in front of us. They are rooted in fear, which keeps us projecting into the future. The fear engages rigid thinking, limiting mental fluidity and flexibility. Rigid thinking can create a false sense of security because we have every little detail perfectly planned to meet our expectations without considering the choices or actions of others that influence or impact the outcome.
Ann Ruane
Expectations can impact all types of relationships, stirring up uncomfortable feelings for us to sort through. It’s easy to hold expectations on how we believe people ‘should’ act toward us, how they “should” see us, how they ‘should’ know what we need, and onward goes the list. The expectations seem to grow the closer the people are to us.
In these moments, it’s beneficial to take a step back and be curious if those expectations placed upon others are actually aspects you need to offer to yourself. Is it possible that there are choices you make that perpetuate the treatment you don’t like? Is there a shift that you need to make in order to experience something different when interacting with those close to you?
MANTRA:
When I choose to accept myself, I allow life to unfold for me.
I have learned so much about myself through my various relationships: family, friends, partners. Each one has shown me another opportunity for me to be me. I don’t have to fit into a mold to appease someone else’s expectations of me. I don’t have to stay confined in someone’s past experience of me. I don’t have to hold my tongue when I have a differing belief just to keep the peace. I don’t have to pretend that I don’t feel a certain way in an effort to avoid conflict.
In other words, I held just as many expectations about myself as I did about what I believed other had for me. I had taken what I perceived others to expect of me and lived according to those expectations. Another way to say that: I was afraid to be me and, therefore, lived according to what I believed others expected of me.
Living my life according to a story of expectations created a lot of friction and displeasure within me. The friction spurred me into action, and now I am living a life that reflects who I am ... and letting others see me in that light.
Ann Ruane is a local Wisconsin author, pianist, composer and certified energy practitioner at Lux Eterna Healing, in West Allis. Visit her Patreon Link at Patreon.com/AnnRuane or visit Amazon.com/ Author/AnnRuane. For more information, email Ann@LuxEternaHealing.com. See listing on page 42.
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Judith Cruz
on A Holistic Approach to Food Insecurity
by Sandra Yeyati
Judith Cruz is an avid warrior in the fight against hunger. For 15 years, she has served as president and CEO of the Treasure Coast Food Bank (TCFB), a regional hunger-relief nonprofit in Fort Pierce, Florida, that distributed 55 million meals last year, more than half of which consisted of fresh produce. She is a former board member of Feeding America and past chair of Feeding Florida.
Every day, Cruz and the hard-working employees and volunteers at TCFB aim to help the most vulnerable, including children, seniors and people facing costly medical bills, underemployment or other economic struggles. Through partnerships with local farmers, ranchers and retailers, the organization provides access to fresh fruits and vegetables, as well as dairy and protein options. TCFB collaborates with agencies, local governments and other nonprofits to take healthy sustenance into at-risk neighborhoods, including hard-to-reach rural communities, through mobile pantries.
Could you define food insecurity?
It’s a condition where people don’t have reliable access to healthy, affordable food on an ongoing basis. They might not know where their next meal is coming from. They might have limitations as to how many times a day or per week they can eat. Folks that are struggling with food insecurity might have only one meal a day and have limitations on what that would be. It might not be the most healthy meal. It could be low-quality food, and all of that has a negative impact on their overall physical and mental health and well-being.
How prevalent is food insecurity?
Nationally, one in five people are food insecure, and certain groups are more vulnerable. When we talk about people struggling to put food on their table, it’s natural to visualize the commercials of families in other countries that are starving. In the United States, people are starving in a different way. They are being filled with empty calories, creating a host of health issues and health disparities that accompany empty calories, including obesity. For children, eating poorly can result in disciplinary struggles.
What are the most common causes of food insecurity?
Many things contribute to it, including poverty and food deserts. People living in low-income areas more than likely don’t have access to grocery stores or markets with healthy foods, so they’re eating empty
calories. There are people struggling with underemployment, unemployment, the high cost of living, health issues or high medical bills. Here in Florida, rental housing has become unaffordable. And then there are the racial and ethnic disparities that people experience.
How does a food bank help people struggling with food insecurity?
This food bank is a bit of an innovator with more of a holistic approach. We take the person that is in need of assistance and look at the other areas where they’re struggling. It’s not just about providing food, but it’s providing those wraparound services that they may need to make it easier for them to lift themselves up out of the situation that they’re in.
Obviously, our core mission is to provide food now. In collaboration with partner agencies and emergency organizations, we supply food for distribution at soup kitchens and pantries, and also do our own distributions through mobile and pop-up pantries. But in addition, we also provide SNAP [food stamp] assistance and connect them to all kinds of social services through our benefits outreach programs and community partners. It’s kind of a one-stop shop for folks.
Jacqueline Kenney/CanvaPro
If you’re coming to us for food assistance, you can meet with our case manager and get information about housing, health care and other services in one sitting without having to go to different agencies. We also offer job training programs for people that need new training or a career path that can pay them a better living wage than what they’re currently earning. The goal is to reduce hunger not just by providing food, but by helping people with the different services and providing other essential items that they might need, like shampoo and cleaning products.
How important is the contribution of volunteers?
Volunteers are critical to every piece of our operation—without them, we couldn’t do it. Last year, we had just over 11,000 volunteers that provided over 45,000 hours of service working in food distribution, special events, the office and in the food production kitchen where we prepare meals every day.
Do you have hope?
I have hope because of the volunteers. After a natural disaster or at the worst time in someone's life, there’s always someone here doing what they can to make it better. Humanity always surprises me because we step up. I would encourage everybody to give their time, talent or treasure to any organization they care about. Nonprofits can’t do it alone. They need help from the community, and if folks have time or some money to give, that’s the best thing they can do for any organization, whether it’s a food bank, the arts or a children’s charity.
Sandra Yeyati is the national editor of Natural Awakenings magazine.
To read a longer version of this conversation, visit Tinyurl.com/ JCruzWW or scan the QR code.
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Sober-Curious
A Growing Trend for Health and Personal Growth
by Maya Whitman
From champagne wedding toasts to college spring break, celebrating life’s milestones with alcohol is deeply ingrained in our culture. The idea of pouring a drink and having a good time or unwinding with a cocktail after a hard day at work is considered the norm for many people. A 2024 study published in the Annals of Internal Medicine reported that alcohol consumption rose during the COVID-19 pandemic and continued to rise through 2022, especially in those aged 40 to 49.
Even daily moderate drinking as defined by the U.S. Centers for Disease Control and Prevention—up to two standard drinks for men and one for women—comes with a hefty price tag of increased risks for cancer, heart disease and cognitive decline. Women are more likely to develop malignancies, chronic liver disease and cardiovascular issues. According to the National Highway Traffic Safety Administration, one person is killed every 39 minutes due to drunk driving.
A sober-curious counterculture led by Gen Z individuals born between the 1990s and 2010s is forging a fresh path and spurring a new industry of alcohol-free venues, including “dry” bars, clubs, music festivals and events. According to a 2020 study by the University of Michigan, the percentage of college students ditching alcohol increased from 20 to 28 percent from 2002 to 2018, while up to 30 percent of those not in school are opting for life without the inevitable hangovers. Alcohol abuse on campuses has dropped by half compared to 20 years ago, and taking an extended break from alcoholic drinks is on the upswing, as monthly challenges like “Dry January” and “Sober October” become more popular.
Easing Into Sobriety
“You do not need to be an alcoholic to benefit from exploring the role alcohol plays in your life or pursuing sobriety,” says Katie Campbell, a board-certified health and wellness coach in Ipswich, Massachusetts, who
is passionate about alcohol-free living. “The term ‘sober-curious’ refers to anyone who wants to explore more deeply or consciously how their personal relationship to alcohol is affecting them in mind, body and spirit, no matter how much they drink.”
Calling it a curiosity rather than full-blown sobriety gives people the freedom to experiment with their lifestyle choices. By not setting strict rules or unrealistic goals, they are not setting themselves up for failure. “In my own life, I was sober-curious for years, especially throughout my thirties. Every time I took a break from alcohol, I felt so much more alive and deeply connected to myself,” says Didi Jordan, an alcohol-free life coach and founder of Sober Chapters, in Los Angeles, California.
After periods of sober-curious experimentation throughout her 30s, Jordan finally embraced a fully sober life by age 40. “The transformation was undeniable,” she attests. “Opportunities unfolded in ways I could never have imagined, and every area of my life leveled up.”
Benefits Without Booze
According to research published in BMJ Open in 2018, setting booze down for just one month lowers the risks of cardiovascular events, insulin resistance, liver disease and cancer in moderate to heavy drinkers. Experts at Allina Health, a nonprofit healthcare system in Minneapolis, assert that abstinence improves sleep quality, sexual intimacy, energy and concentration. It is a great way to save calories and money, too.
Campbell recalls that alcohol fueled a false sense of confidence and bravado that she mistook for real courage. “Drinking socially actually robbed my confidence and worsened anxiety in the days to follow,” she asserts, adding that there are myriad benefits to abandoning alcohol, including deeper interpersonal connections and meaningful engagement without forgetting conversations or regretting remarks.
The abundance of a life free from escapism also spills into other areas. “I truly believe that deep down, you know when alcohol is no longer serving you,” says Jordan. “It’s
about not just the physical or mental health benefits, but also the immense personal and spiritual growth. When alcohol is no longer part of the equation, we begin to uncover
what our soul is calling us to do.”
Campbell’s definition of fun has dramatically shifted to newly discovered hobbies, chasing new dreams and being there for loved ones 100 percent. She affirms, “Most of all, my son, Arthur, will never see me drunk, and I don’t have to ever regret missing a moment of watching him grow.” Initially, nixing cocktails at gatherings might feel awkward, but Campbell advises, “Stick with it, and eventually what feels uncomfortable will evolve into a superpower. I love socializing sober!”
Trialing sobriety was the best gift Jordan ever gave to herself. “I didn’t start with the pressure of committing to forever,” she says. “Instead, I gave myself the freedom to explore.”
Maya Whitman is a regular contributor to Natural Awakenings.
5PH/CanvaPro
Drought-Resistant Gardening
Conserving Water in the Backyard
by Sue Markgraf
Drought conditions due to hot, dry weather reached record levels in fall 2024, affecting every state but Alaska and Kentucky, according to the National Drought Mitigation Center at the University of Nebraska. With the gardening and outdoor living season only weeks away for most of the country, it makes sense that mitigating drought is top-of-mind for many. Solutions may be as close as the backyard.
Incorporating practices that conserve and protect water, such as adding drought-tolerant plants, is more than a trend in suburban, rural and even urban landscapes. “Each summer brings hotter temperatures than the previous year. It also brings more erratic weather patterns,” says Ashley Buzan, a plant expert with Woldhuis Farms Sunrise Greenhouse, in Grant Park, Illinois. “It makes sense for gardeners to consider utilizing drought-tolerant plants.”
According to Nikki Melin, a horticulturist with Midwest Groundcovers, in St. Charles, Illinois, “Planting for drought-tolerance is definitely a best practice.” Although mulching and installing a rain barrel are important, so are strategically placed bioswales that direct and filter runoff naturally. Another solution is to add water-smart plants such as ornamental grasses, deep-rooted perennials and hardy shrubs that support drainage and stabilize slopes. These techniques move water to where it’s needed.
Other conservation methods include installing a rain garden or pondless waterfall or stream to recapture and reuse water. Replacing hard surfaces with porous materials or permeable pavers enables water to seep into the soil, supporting plant health. Before incorporating changes in the landscape, ask what is allowed by the city or town and obtain the necessary permits.
“Planting to keep water on your property to avoid runoff is a benefit to the greater environment,” says Melin. “Plants support overall water quality, which is a larger-scale benefit than your own backyard. Planting water-wise plants can help reduce the need for excess irrigation in times of drought, and this is where water conservation comes into play. Overall, there is a huge benefit in including plants that are water-wise.”
The Pennsylvania Horticultural Society (PHS) lists water-wise gardening as one of its top gardening trends for 2025. Such plants are drought-tolerant, which means they do not require frequent watering. Because they are typically adapted to the local climate, they hold their aesthetic appeal in times of stress.
“For home gardeners feeling frustrated with the constant maintenance of watering and keeping their gardens thriving in increasingly dry climates, water-wise gardening offers a solution,” says Andrew Bunting, vice president of horticulture at PHS. “From designing full gravel and crevice gardens to simply incorporating drought-tolerant plants, this sustainable
approach reduces maintenance and helps create resilient gardens, even with increasing periods of drought.”
By planting a little tighter, plants will knit together faster, which does a few things. “Not only will it shade the soil and prevent weeds from germinating, it also works like mulch by keeping the soil a little cooler, and that translates into less watering,” says Heather Blackmore, a lifelong gardener and popular Hear She Grows blogger. “Keep in mind that the first year after planting you may require mulch, but after that, the plants will do most of the work so you won’t have to.”
Planting for conservation and protection offers benefits to the homeowner. “Less use of irrigation water means lower personal cost and saved time,” says Melin. “No more dragging a hose around or experiencing flagging plants when there is either too little or too much water.” Reading the plant tag provides information about lighting, watering and where to plant. The National Gardening Association, National Garden Bureau, local public gardens and plant-based community organizations provide educational resources for regional recommendations.
“Light makes a big difference in what type of
Heather Blackmore-Here She Grows
Skyward Pink Veronica
Water-Wise Plants
by Sue Markgraf
“Beyond getting plants established for the first few weeks after planting, I’m a miser with the watering wand,” says Here She Grows blogger Heather Blackmore. Here are a few plants that can handle her tough-love watering style. The list includes recommended plant hardiness zones from the U.S. Department of Agriculture (USDA), helping gardeners determine which perennials are most likely to thrive at their location.
in early spring for repeat flowering all season. This plant is disease-resistant and fragrant. Pollinators love them. USDA hardiness zones 4 through 10.
• Skyward Pink Veronica from Darwin Perennials: Covered in pink spires during summer, this plant requires very little deadheading, grows about 15 inches tall, attracts pollinators and is a great front-of-theborder option. USDA hardiness zones 4 through 9.
• Amber Flower Carpet Rose: Apply a slow-release fertilizer
drought-tolerant plants you choose,” Buzan says, “For example, are they going to be planted in full sun up against a brick building, or in dappled light on the outskirts of your yard?” For hot, dry spaces, Buzan recommends Sedum ‘Carl’ (stonecrop); Sesleria autumnalis, commonly known as autumn moor grass; and Calamintha nepeta ‘Montrose White’. Others are Perovskia ‘Denim ’n Lace’ Russian sage, Baptisia ‘Lemon Meringue’, Achillea ‘Sassy Summer Lemon’ and Thymus vulgaris ‘Common Thyme’.
Buzan cautions that new plants—even drought-tolerant varieties— need to be watered well through their first season to establish strong root systems. Be sure to water the soil, not the foliage, and consider using triple-ground hardwood bark mulch. “A decent drink three times per week should suffice, if they’re bedded down properly with hardwood mulch,” she says. “One of the biggest mistakes gardeners make is putting down some form of non-permeable landscape barrier and then topping it with a few inches of rock. That’s a great way to cook your plants.”
We lessen the workload and conserve resources by educating ourselves about plants and practices that are good for people and the planet. “You don’t know what you don’t know,” says Blackmore. “I find that when I attend a garden walk, for example, I always come away with a bit more knowledge. And gardeners tend to be very generous with their knowledge.”
Sue Markgraf is a reporter, editor, columnist, field producer and media relations practitioner specializing in horticulture, environment and agriculture communications. Connect at GreenMarkPR.com
• Spring and Summer Alliums: Recommended varietals include ‘Summer Beauty’, ‘Bubble Bath’ and ‘Millennium’. These lollipop-like blooms on tall, sturdy stems are deer- and rabbit-resistant, and pollinator-friendly. USDA hardiness zones 4 through 8.
• Calamintha nepeta: These small white flowers blossom from summer to frost and have a minty fragrance. Nepeta is pollinator-friendly, drought-tolerant, and deer- and rabbit-resistant. USDA hardiness zones 5 through 7.
• SunBelievable ‘Golden Girl’ Helianthus: These drought-tolerant sunflowers will bloom until frost and are pollinator-friendly. USDA hardiness zones 10 through 11.
Getty Images/CanvaPro
Sunday, March 9
20-Minute Reiki Renew – 10am. Experience a personal 20-minute Reiki session with Kelly Johnson to relax and reset. Perfect for those curious about energy work or seeking a quick renewal. $22. Angelic Roots, 8612 & 8659 S. Market Place, Oak Creek. 414-304-5184. AngelicRoots.com
Turam Turkish Dancers of Milwaukee Open House – 3-5pm. Learn and try vibrant Turkish folk dances in a welcoming group. No experience needed. Free. Open Door Wellness, 9205 W Center St., Ste. 202, Milwaukee. 414-563-7341.
Tuesday, March 11
Soul Yoga: Peaceful Surrender – 6-7pm. Nourish your body, mind and spirit with gentle yoga, restorative poses, and Yoga Nidra. Open your heart chakra and embrace love. $20. Angelic Roots, 8612 & 8659 S. Market Place, Oak Creek. 414-304-5184. AngelicRoots.com
Wednesday, March 19
Community Reiki – 6-9pm. Experience one-on-one Reiki sessions with practicing students of Laurie Rodic, Reiki Master. Reiki is a light-touch healing therapy promoting relaxation and balance. $25. Angelic Roots, 8612 & 8659 S. Market Place, Oak Creek. 414-304-5184. AngelicRoots.com
Thursday, March 20
Root to Rise: Spring Equinox Gathering 5:30-8pm
Awaken your body, mind and spirit with movement, massage, energy work and more. Experience Yomassage, Thai massage, guided lymph techniques, prayer ties and shamanic practices to align with the season’s renewal. $225. Limited Space: Register by March 18. Washington Square Business Collective W62N563 Washington Ave, Cedarburg Tinyurl.com/SpringRoot
Saturday, March 22
Spirit Fair
11am-4pm
We have the best readers in Southeast WI. See what 2025 has in store for you with a chance to win a free reading! Psychic Mediums, Astrology, Clairvoyants, Animal Communicator, Tarot and Angel card readings and more. Grab a friend and come over for a reading and lunch. Print name/number on your lunch receipt, drop it in the Red Bag on the Hall table.
Winner will be notified by phone.
Location: Nico’s Pizzeria Pub & Grill 9638 W National Ave, West Allis SpiritualEnlightenment.me
Soulfire: A One-Day Retreat in Self-Love and Reflection
Join a transformative day of sacred ceremony, meditation, shamanic journeying, reflective journaling and a nourishing lunch. Uncover your authentic self through a powerful fire ceremony and release limiting beliefs.
$299; bring a friend for $15 off each Optimist Chalet, 2200 Mason St, New Holstein BodyIgnite.com
Friday, March 28
Starting a Meditation Practice – 5:306:45pm. Learn various meditation methods and practical tips for building a consistent practice with Kelly. Reduce stress, improve well-being and deepen self-awareness. $20. Angelic Roots, 8612 & 8659 S. Market Place, Oak Creek. 414-304-5184. AngelicRoots.com
plan ahead
Saturday, April 12
Ancient Celtic Irish Shamanism – April 12-14. International teacher and author, Amantha Murphy, shares ancient traditions and ceremonies of Ireland. Journey into the unseen worlds for healing, answers, visions, a sense of wholeness and integration for self and the clan. Golden Light Healing. GoldenLightHealing.net
Dare to Be Aware Fair 10am-5pm
Explore the Midwest’s largest holistic and alternative wellness fair featuring over 100 exhibits. Connect with a vibrant community dedicated to growth, vitality, and well-being.
Brookfield Conference Center 325 S. Moorland Rd, Brookfield DareToBeAwareFair.com
Sunday, April 13
Milwaukee Maker’s Market 10am-4pm
Support local artisans, makers and creators at this award-winning market. Free. Discovery World, 500 N Harbor Dr, Milwaukee MilwaukeeMakersMarket.com
Saturday, April 19
Beginning Crystal Healing Class – 9:30am4pm. Learn the basics of crystal healing with Diane Bloom: selecting, cleansing and using crystals for energy work. Healing Place Energy School, 950 W Rawson Ave, Oak Creek. GoldenLightHealing.net
Saturday, April 26
World Tai Chi & Qigong Day 2025 – 10am12pm. Join a global celebration with tai chi and qigong workshops and demos. No experience necessary. Door prize drawings. Free. Lake Park Lutheran Church, 2647 N Stowell Ave., Milwaukee. 414-350-5248. YMAAWisconsin.com
Sunday, April 27
Wellness, Body, Mind & Spirit Expo 10am-5pm
Celebrate wellness at this dynamic event featuring the latest in alternative and holistic health. Discover doctors, providers, coaches, psychics, astrologers, artists and more. Booths available! Four Points by Sheraton North Shore 8900 N Kildeer Ct, Milwaukee WellnessBodyMindSpirit.com
Thursday, May 29
Peruvian Shamanism Training – 6:308:30pm. Immerse yourself in the teachings of Peruvian shamanism and its transformative practices with José Luis Herrera. Unity Milwaukee, 1717 N 73rd St, Wauwatosa. GoldenLightHealing.net
Thursday, August 7
Mavis’s Ways Mediumship Training –9:30am-5pm, Aug 7-10. Explore teachings of the late, great Mavis Pittilla with her widow Jean Else and teacher Annie Gee. Learn practical approaches to becoming a “Whole Medium,” deepening your communication and evidence while serving the Spirit World with dignity. Golden Light Healing. GoldenLightHealing.net
Saturday, September 27
Women’s Hiking Retreat: Virginia – Sept. 27-Oct. 2. Join a transformative hiking retreat on the Appalachian Trail. Hike 7-11 miles daily, enjoy a comfy cabin to rest, connect with like-minded women. Space is limited! TrailDogAndCompany.com
Saturday, October 25
Women’s Hiking Retreat: North Carolina –Oct. 25-30 or Nov. 1-6. Join a transformative hiking retreat on the Appalachian Trail. Hike 7-11 miles daily, enjoy a comfy cabin to rest, connect with like-minded women. Space is limited! TrailDogAndCompany.com
Thursday, January 1
Whispers on the Wind Shamanic Program – 9am-2:30pm, Jan 1-4, Mar 5-8, June 4-7, Aug 6-9. Intensive training in shamanism, energy medicine, and self-transformation with Amy Wilinski. Learn core energy healing techniques, ancestral clearing, and nature connection. Must attend all four sessions. $750/session (includes meals). Lodging available. Golden Light Healing, 7102 Sundew Rd., Sobieski. 920-609-8277. GoldenLightHealing.net
6 Nights, Grand Ca ymans, Bahamas & Mexico Celebr ity Cr uise and Air Fare f or Two People, plus... VIP Event Tickets, Signed Author Books, Natural Beauty Products, Health Programs and more! NO
Pr izes Cour tesy of Sponsors and Exhibitors of The Bes t Prep for Pregnancy Event and Expo
Weekly
PILATES CLASSES at EAST SIDE PILATES
Monday: Essential Mat Pilates – 7am (in-studio or virtual), Pilates Freestyle – 6pm
Yoga 4 All is a welcoming studio help you connect with your body, mind and spirit. See website for full class schedule and all purchase options.
6 Class Pass for $69
208 East Oak Crest Dr, Wales 414-559-3852
Classifieds Natural Supplements
ALIVE ‘N VIBRANT SUPERFOOD & PROTEIN POWDERS – 100% organic. Feel alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant.com See listing on page 45.
AROMATHERAPY/ESSENTIAL OILS –
Aromatherapy products to support mental, emotional and physical wellness. Formulated by a local scientist and certified aromatherapist to help you live a healthier, more balanced life. BDivineAroma. com See ad on page 41.
CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party lab tested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC.com See ad on page 35.
ORGANIC HERBAL TEAS – Targeted Herbal Teas for The Pancreas, Lymph, Liver, Kidneys, Prostate, Lungs, Heart & More. Samples Available. EarthSanaStore.com/ tea. 954-459-1134.
Now Hiring
BROOKFIELD HEALTH & WELLNESSPatient Care Liaison position available. Join a wellness team today that supports integrative healing of body, mind and spirit. Call today for info: 262-395-4023. See ad on page 15.
Wednesday
Animal Communication Pop-Up Sessions – every third Wednesday, 5:30-9pm by phone or Zoom. Booking opens 3 weeks prior until sell out at TamiFriday.com
Friday
First Friday Free! – 7am-8pm, first Fridays of the month. Join us for a day full of movement: Integrative Dance, Tai Chi, and Yoga classes. FREE. Call 414-563-7341 to register. Open Door Wellness, 9205 W. Center St, #202, Milwaukee.
Sacred Space Gatherings – 2-4pm, last Fridays of the month. Embrace your authentic self, take a break from daily life and focus on wellness, self-discovery and relaxation. $25. Sacred Spaces, W62N563 Washington Ave, Ste A, Cedarburg. BodyIgnite.com
HOLISTIC BODYWORKERS, MOVEMENT AND NON-MOVEMENT INSTRUCTORS –Massage, PT, Reiki, Yoga, Acupuncture, Dance, Martial Arts, Meditation, Mindfulness – We Are Hiring at Open Door Wellness! 414-563-7341. Send resume to Info@OpenDoorMovementStudio.com OpenDoorWellness.org. 9205 W Center St, #201-202, Milwaukee. See ad on page 13 and listings on pages 44 and 46.
PLUMERIA ACUPUNCTURE – Seeking compassionate and licensed acupuncturist to join our team, full-time or part-time. Email CV: PlumeriaWellness.com. See ad on page 21.
RUTA’S FRESH INDIAN FARE – Help us change the way people eat! Looking for a cheerful individual to join our front-ofhouse team. No experience necessary but evening availability is a must. RutasMKE. com See ad on page 27.
TOTAL HEALTH NUTRITION CENTER – Join our team of holistic health practitioners and help improve the health and well-being of those we serve. Send resume to Clinic@TotalHealthInc.com
Room For Rent
LEASING SPACE – Quality office space starting at $250/month. Convenient Mequon or Pewaukee location, flexible terms, awesome landlords. To learn more: visit MBOfficeSpace.com or call 262-834-6214.
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit.
Acupuncture
PLUMERIA ACUPUNCTURE AND HOLISTIC WELLNESS CENTER, LLC
2500 N Mayfair Rd, Ste 410, Wauwatosa 414-687-0087
Dr. Mizuno, DAOM, L.Ac, has a passion for helping clients regain their beautiful and happy smiles while transforming to a healthier version of themselves. She doesn’t treat symptoms, she treats patients. See ad on page 21.
Advertising/Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 262-623-7948
Publisher@NaturalMKE.com NaturalMKE.com
Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 40,000 loyal print and digital readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.
Animal & Pet Health
BALANCED BY NATURE MASSAGE EQUINE & CANINE ANIMAL MASSAGE Mobile Services in Southeast Wisconsin 414-313-2693
BalancedByNatureMassage.com
Our mission is to enhance your animal’s quality of life professionally and safely. Animal Sports Massage and Laser therapy can decrease pain, reduce inflammation and accelerate healing. Call to learn about full service list.
TAMI FRIDAY
ANIMAL COMMUNICATOR
414-214-0219
TamiFriday.com
Tami provides compassionate animal communication and energetic support. Tami shares your animal’s viewpoints about their behavioral, emotional or health challenges and helps you connect in spirit. Sessions are by phone or Zoom.
Aromatherapy
B. DIVINE AROMATHERAPY
Bethany Unger, B.S., CCA
Beth@BDivineAroma.com
BDivineAroma.com
Aromatherapy products to enhance your well-being. Our products support mental, emotional and physical wellness. Formulated by a scientist and certified aromatherapist to help you live a healthier, more balanced life.
Astrology/Human Design Readings
MBW LIFEART CONSULTING
Martha S. Bache-Wiig B.A., C.A.P.E. 405 E Forest St, Oconomowoc 262-510-4815
CenterPerson.org
Helping you align with your unique soul-centered talents to balance your energy, your inner life, relationships with others, your work /career and your relationship with money.
Discover your life path. Align with your innate strengths, navigate self growth, career exploration, relationship wellness and decision making through astrology readings and consultations.
Body Contouring
A NEW COMPASS FOR WELLNESS
Dr. Ann M Bell
W227N16855 Tillie Lake Ct, Jackson, WI 262-644-7050
Office@DrAnnBell.com DrAnnBell.com
Shed stubborn fat and lose inches pain-free with Dr. Ann’s Zerona Z6 Laser, a non-invasive treatment that delivers noticeable results without discomfort or downtime. Call our office to schedule your complimentary consultation. See ad on page 14.
CBD
DNA HEMP 414-531-8129 | DNAHempLLC.com
Farm fresh. Sun-grown in Wisconsin. Third-party lab tested, all-natural, organic, CBD plant goodness. That is what we cultivate at DNA Hemp! Live your best life, from our family to yours. Explore our offerings online. See ad on page 35.
Chiropractic
A NEW COMPASS FOR WELLNESS
Dr. Ann M Bell
W227N16855 Tillie Lake Ct, Jackson, WI 262-644-7050
Office@DrAnnBell.com DrAnnBell.com
Dr. Ann’s specialty is helping clients redirect their life compass, guiding them to newfound purpose. Reach new possibilities with The Brain Activation Method program and ZeronaZ6 Laser for Fat Loss. See ad on page 14.
COMMUNITY CHIROPRACTIC
Dr. Jill Schmitt 21415 W Greenfield Ave, New Berlin inside the Guild of Modern Wellness 262-722-3377
CommunityChiropracticDrJill.com
Chiropractic adjustments help to realign the body, supporting its innate intelligence to heal and stay healthy. Offering corrective exercises for pain and posture, wellness care and supplements, custom orthotics and soft tissue treatments. See ad on page 11.
Offering transformational, orthopedic and deep relaxation massage, intuitive bodywork, reiki & transformational coaching. She listens to your body to help get to the root cause of your pain with a very body, mind, spirit approach. See ad on page 13.
Colon Hydrotherapy
NATURAL ESCAPE, LLC
Chandra Houser, LMT, CCH 11203 N Buntrock Rd, Mequon 262-895-5078
Natural-Escape.com
Natural Escape elevates wellness through a holistic approach, integrating colon hydrotherapy, advanced massage techniques, health coaching, red light therapy and infrared sauna. Our holistic coaching empowers clients to detox, heal and thrive, addressing stress at its root.
VIVA WELLNESS
12625 W Burleigh Rd, Brookfield 262-777-8482 (VIVA)
VivaWellnessWI.com
Boutique Medical Weight Loss blended with holistic wellness treatments to help you become your best. See ad on page 17.
Counseling
SEE MENTAL HEALTH
Crystals
ANGEL LIGHT CENTER FOR THE HEALING ARTS
2331 S 108th St, West Allis 262-787-3001 | AngelLightShopping.com
Experience over 20,000 amazing crystals, rocks, gemstones, natural stone jewelry and metaphysical supplies, all at affordable prices. Angel Light also offers great workshops, intuitive readings and personal healing sessions.
ANGELIC ROOTS CRYSTALS, WELLNESS CENTER & APOTHECARY
8612 & 8659 S Market Place, Oak Creek 414-304-5184 | AngelicRoots.com
Angelic Roots offers two retail spaces & a wellness center featuring crystals, jewelry, metaphysical tools, sound healing instruments, apothecary, and gifts. Wellness services including Reiki, Sound Baths, classes, workshops, and more! See ad on page 11.
REMEDY WITHIN MASSAGE THERAPY & SPIRITUAL GIFTS
13425 Watertown Plank Rd, Elm Grove 262-307-8892 | RemedyWithin.com
We provide a diverse assortment of crystals, minerals and stones. Locally made jewelry, spiritual items, sage, candles, cleansing sprays, CBD and essential oils are available along with intuitive readings, crystal healing and massage therapy.
Dentistry
BIONICA DENTAL WELLNESS
2566 Sun Valley Dr, Delafield 262-337-9745 | BionicaDentalWellness.com Come experience modern, comprehensive, biological dentistry for the health-conscious community. Dr. Udoka Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad on page 5.
HOLISTIC DENTISTRY OF PORT
WASHINGTON
222 N Franklin St, Port Washington 262-235-4525
HolisticDentistryWI.com
Accepting new patients! Dr. Jana Ledic has been practicing dentistry since 2011 and believes in helping patients in the most natural way possible. See ad on page 10.
“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad on page 2 and back cover.
Education
CONCORDIA
UNIVERSITY WISCONSIN School of Pharmacy CUW.edu/NPS
Take the next step toward a career that makes a difference! Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in healthcare, pharmacy, research and development, manufacturing, business and beyond. See ad on page 33.
Energy Enhancement System
BROOKFIELD HEALTH & WELLNESS, LLC
150 S Sunnyslope Rd, Ste 148, Brookfield 262-395-4023
BrookfieldHealthAndWellness.com
Our passion is helping patients maximize their health, allowing you to live life to the absolute fullest. We approach each patient as an individual by assessing the body with state-ofthe-art, bio-energetic technology to identify underlying root cause issues. See ad on page 15.
Energy Healing
BODYIGNITE, LLC
Dawn Coleman Mind, Body and Soul Practitioner 414-339-6688 | BodyIgnite.com
Dawn walks in both the Seen and Unseen worlds. She is a Shamanic healer and Reiki practitioner as well as a personal trainer, combining the Healing Arts.
LUX EXTERNA HEALING
262-510-1012
Ann@LuxEternaHealing.com
LuxEternaHealing.com
Support your healing from trauma, overcoming of anxiety, recovery from injury, or movement through grief with energy healing. Achieve balance of mindbody-spirit through shifting perception, loving who you are, and healing the energy that blocks joy, connection and physical ease.
PURPLE LOTUS HEALING, LLC
Jean Brandt, RN BSN, MS EEM - CP Eden Energy Medicine Certified Practitioner 414 651-0941
PurpleLotusHealing322@gmail.com
Eden energy medicine believes in the body’s innate healing abilities. It works directly with the body’s energy systems to help create health, healing and vitality.
Happiness is not a matter of intensity but of balance, order, rhythm, and harmony.
—Thomas Merton
Equine Therapy
HORSE POWER HEALING CENTER
S101 W34628 Cty Rd LO, Eagle, WI
262-594-3667
HorsePowerHealingCenter.com
Individuals and families can benefit from a wide range of activities with horses and other farm animals. Equine-Assisted Services programs include therapeutic riding or groundwork lessons. All are welcome: children, adults, veterans and those with special needs.
Fitness
AWELL + VITALITY
FITNESS • SKINCARE • RECOVERY
414-331-8852
222 E Erie St, #150, Milwaukee AestheticallyWell.com
Milwaukee’s first holistic med spa and modern health club offer holistic medical skincare and facials, nutrition coaching, assisted stretching, personal training and more. Ask about our infrared sauna and cold plunge. See ad on page 17.
BODYIGNITE, LLC
Dawn Coleman Mind, Body and Soul Practitioner 414-339-6688 | BodyIgnite.com
I am a Life Transformation Coach. I am here to offer all who are open to co-creating a plan to put goals and dreams into action and make them a reality. Your goals and well-being are accessible to you! I offer the tools and the template to create a sustained and joyful life filled with purpose.
SBR THERAPY & WELLNESS
W61N397 Washington Ave, Cedarburg 262-204-8383 | SBRTherapy.com
Specializing in training, recovery and support for swimmers, bikers and runners including myofascial release and bodywork. Now Hiring Wellness Professionals! See ad on page 31.
Mother-daughter owned organic cold-pressed juice company offering graband-go bottles, juice packs, and cleanses. Available at the Mequon Public Market and farmers markets, pickup, delivery and shipping.
RUTA’S FRESH INDIAN FARE
207 W Freshwater Way, Walker’s Point, Milwaukee 414-509-6802
Hello@RutasMKE.com
RutasMKE.com
At Ruta’s, we serve Indian fare that’s light, bright and healthful, based on the Ayurvedic principle that food is the best medicine. Our regional Indian menu is fully customizable, and guests build their own Fresh Indian Bowl. See ad on page 27.
Led by Gwen, a certified Nature and Forest Therapy Guide, our guided Forest Therapy walks are sensory immersions designed to reconnect you with the natural world and, ultimately, with yourself. Public, private and corporate offerings available.
Functional Medicine
PROVITA WELLNESS CLINIC
21415 W Greenfield Ave, New Berlin inside the Guild of Modern Wellness 262-276-0300
MyProvitaWellness.com
Functional medicine and weight loss with a personalized root cause approach. Achieve optimal health and correct dysfunction. We treat GI, cardiac, inflammatory/immune, POTS, post viral, hormones/endocrine, weight loss and more. See ad on page 11.
Trail Dog & Company is a professional hiking guide service dedicated to helping you experience the beauty of nature in a safe, supportive, and fun environment. Let’s hit the trails!
Holistic Health
BROOKFIELD HEALTH & WELLNESS, LLC
150 S Sunnyslope Rd, Ste 148, Brookfield 262-395-4023
BrookfieldHealthAndWellness.com
Our passion is helping patients maximize their health, allowing you to live life to the absolute fullest. We approach each patient as an individual by assessing the body with state-of-the-art, bio-energetic technology to identify underlying root cause issues. See ad on page 15.
Landscape/Lawncare Service
BE GREEN PRO LLC
Patricia Beres Delafield, WI 262-361-4034
Hello@BeGreen.pro | BeGreen.pro
Sustainable fall and winter yard services, snow and ice melt, and landscaping. Your trusted residential and commercial partner for over 30 years. Our expert horticulturalists and turf technicians provide nature-inspired, low-toxicity solutions for outdoor needs. From turf to trees, insect and pest control, to snow and ice management, our all-natural methods are safer for people, pets and the planet.
ECO HARMONY LANDSCAPE 414-810-5858
4225 N. 124th St., Brookfield
Info@EcoHarmonyLandscaping.com
Mike.EcoHarmony@gmail.com
EcoHarmonyLandscaping.com
Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and low-maintenance solutions. Professional craftsmanship inspired by nature. See ad on page 37.
Light & Laser Therapy
GUILD OF MODERN WELLNESS
Trish Beckman, RN 21415 W Greenfield Ave, New Berlin 262-391-3876
Trish@GuildOfWellness.com GuildOfWellness.com
Now offering Laser and Infrared Light Therapy. Call today and ask about a free demo. The Guild of Modern Wellness is a unique space of respite for mind, body and soul with a variety of evidence-based treatments and services for safe, effective and natural healing and wellness maintenance. See ad on page 11.
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Light & Laser Therapy
cont’d
RESTORATIVE LASER THERAPY
Christa Christiansen, RN 21415 W Greenfield Ave, New Berlin inside the Guild of Modern Wellness 414-881-7015
Laser therapy is non-invasive, pain-free, and used to stimulate cells and healing. It helps reduce pain, inflammation and appearance of scars. Boosts circulation, improves tissue repair, arthritis, fibromyalgia, carpal tunnel, TMJ and more. Call today. See ad on page 11.
Massage Therapy
CELESTIAL COACHING & BODYWORK
Erica Hodgson, LMT
675 N. Brookfield Rd. Ste. 101, Brookfield 262-227-6548 | EricaHodgson.com
Offering transformational, orthopedic and deep relaxation massage, intuitive bodywork, reiki & transformational coaching. She listens to your body to help get to the root cause of your pain with a very body, mind, spirit approach. Try our self-service options at the spa at 675! See ad on page 13.
FLORA & STONE MASSAGE THERAPY
Jessica Lueneburg
W62N563 Washington Ave, Ste C, Cedarburg
Jess.info@FloraStoneMT.com FloraStoneMT.com
Creating a mind-body-soul connection for each individual through massage therapy services, restorative bodywork classes and 1:1 holistic nutrition coaching. In-person cupping, hot/cold stone, Thai massage, Yomassage and virtual nutrition services available.
MAPLEROOTS MASSAGE LLC
Ellie Ziegner, LMT
19395 W Capitol Dr, Suite L05, Brookfield (inside Blazek Chiropractic) 414-367-7034
MaplerootsMassage.com
Mapleroots Massage offers personalized therapeutic and restorative massage therapy services, blending expert techniques with thoughtful enhancements including cupping, reiki, sound, herbals and aromatherapy for complete relaxation and tension relief.
MIND & BODY CONNECTION ORTHOPEDIC MASSAGE
Christine E. Maddox 12336 W Layton Ave, Ste 5, Greenfield 414-750-0855
Therapeutic and orthopedic massage therapy center that accepts insurance and Medicare. Medical massage helps improve movement, flexibility, strength, acute/ chronic pain and injuries. See ad page 27.
Medicine - Naturopathic
LAKESIDE NATURAL MEDICINE
3510 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748
Naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalance, weight loss and hypothyroidism. See ad on page 13.
From Suffering to Peace offers meditation & mindfulness classes, guiding individuals toward inner peace, joy, and personal growth.
Mental Health
MBW LIFEART CONSULTING
Martha S. Bache-Wiig B.A., C.A.P.E. 405 E Forest St, Oconomowoc 262-510-4815 | CenterPerson.org
Whole-person counseling and coaching for lasting well-being—in-person, virtual and group options. Unlock your authentic talents, desires and goals with a unique approach. Martha is an International Counselor-Trainer in Existential Personalistic Anthropology.
OPEN DOOR WELLNESS
9205 W Center St, Suites 201-202 414-563-7341
OpenDoorWellness.org
Affordable holistic psychotherapy, bodywork, movement and other classes offered in a peaceful welcoming space. Come as you are, share what you know, explore who you want to be, and build community. See ad on page 13.
Myofascial Release
SBR THERAPY & WELLNESS
W61N397 Washington Ave, Cedarburg 262-204-8383 | SBRTherapy.com
Specializing in training, recovery and support for swimmers, bikers and runners including myofascial release and bodywork. Now Hiring Wellness Professionals! See ad on page 31.
SPECIALIZED THERAPY SERVICES
890 Elm Grove Rd, Ste 1-1, Elm Grove 414-778-1341
SpecializedTherapyServices.com
Specialized Therapy Services began in 2002, providing comprehensive MFR treatment programs. Currently, it is the only private MFR clinic accepting multiple insurance plans including Medicare. See ad on page 33.
Natural Cleaning
ROXY’S NATURAL CLEANING, LLC
Roxanne Reichert 262-528-2762
RoxysNaturalCleaning@gmail.com
Roxy’s natural cleaning is committed to getting the job done without the use of harmful chemicals. Call/text/email today to schedule your walk through. See ad on page 12.
Nutrition
FLORA & STONE MASSAGE THERAPY
Jessica Lueneburg
W62N563 Washington Ave, Ste C, Cedarburg
262-894-6915 | FloraStoneMT.com
Creating a mind-body-soul connection for each individual through massage therapy services, restorative bodywork classes and 1:1 holistic nutrition coaching. In-person cupping, hot/cold stone, Thai massage, Yomassage and virtual nutrition services available.
Nutrition
NOURISHING WELLNESS
Jamie Kernen R.N., CNC
Sara Mehring R.N., CNC, GAPS Certified Delafield, WI 53018
262-244-6324
NourishingWellness4U.com
We listen, identify the root cause of health concerns and show you step-by-step how to improve health with real, whole foods & proper nutritional support. Tools include tissue (hair) mineral analysis, bioresonance scanning and nutritional guidance.
SEED OF LIFE NUTRITIONAL HEALTH AND WELLNESS
Karen D. Krchma, RDN, CD, CBS 163 N Green Bay Rd, Thiensville 414-315-8800
Info@NewNewtrition.com
Nutrition counseling service specializing in personalized health and wellness plans. Karen Krchma, is a Registered Dietitian Nutritionist, Certified Dietitian and Biofeedback Specialist who has been practicing in Wisconsin for over 20 years to help individuals achieve goals for vitality. See ad on page 19.
Nutrition Supplements
ALIVE N VIBRANT
Superfood and Protein Powders AliveNVibrant@gmail.com
AliveNVibrant.com
Locally made, 100 percent organic superfood powders to keep you feeling alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant.com
We specialize in helping women from preconception, pregnancy, postpartum, menopause, and everything in between to resolve common pelvic floor issues through a hands-on, personalized, cohesive approach to live healthy and active lives. See ad on page 25.
Pilates
EAST SIDE PILATES AND PHLOX BOUTIQUE
2445 N Farwell Ave, Milwaukee 414-915-7100
Jesse@EastSidePilates.com
EastSidePilates.com
We make available the best possible supportive Pilates experience for all humans. To create a unique health and fitness boutique to strengthen and empower individuals. We have the best team of instructors. And it’s pretty!
Psychics/Mediums
PSYCHIC IN THE DELLS
608-253-0022
PsychicInTheDells.com
HALF OFF with this ad
Are you seeking answers to life’s biggest questions? Trust your intuition and unlock your inner clarity from a gifted, accurate and compassionate psychic who can guide you through love, career and personal growth. Whether you’re at a crossroads or simply curious about what the future holds, a psychic reading offers the clarity you need.
Quantum Healing
A NEW COMPASS FOR WELLNESS
Dr. Ann M Bell W227N16855 Tillie Lake Ct, Jackson, WI 262-644-7050
Office@DrAnnBell.com DrAnnBell.com
Dr. Ann’s Quantum Field Light and Brain Activation Method combines light frequencies, gentle touch, and guided breath-work to help clients achieve empowerment, self-trust, and body/ mind integration through physical and quantum healing. See ad on page 14.
Real Estate
SHOREWEST REALTORS
Cierra Burmeister 262-607-0215
CBurmeister@Shorewest.com Cierra.Shorewest.com
Buyer and seller consultations available. Trust and communication from our first meeting to closing. Clients can expect a relationship beyond the closing table to ensure their home needs are always met. See ad on page 33.
Reflexology
RENEWED YOU REFLEXOLOGY
414-852-7870
Renewed-You-Reflexology.square.site
Reiki
Stress Less! Reflexology applies direct stimulation to areas of your feet that reflect the organs of the body to help reduce stress and tension in the body. Call for an appointment.
ANGELIC ROOTS
Crystals, Wellness Center & Apothecary 8612 & 8659 S Market Place, Oak Creek 414-304-5184
AngelicRoots.com
Angelic Roots offers two retail spaces & a wellness center featuring crystals, jewelry, metaphysical tools, sound healing instruments, apothecary, and gifts. Wellness services including Reiki, Sound Baths, classes, workshops, and more! See ad on page 11.
KIRALILY HEALING
21755 Longview Dr, Waukesha 262-208-5193
KiralilyHealing@gmail.com
KiralilyHealing.com
Kiralily Healing is a reiki and energy healing practice. Every session is customized using sound tools, crystals and aromatherapy. Distance healing, group sessions and soy candles are also offered.
Retreat/Retreats Center
GOLDEN LIGHT HEALING RETREAT CENTER
Amy Wilinski
920-609-8277 | GoldenLightHealing.net
Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.
SACRED SPACES FOR SPIRITUAL HEALING
Dawn Coleman
W62N563 Washington Ave, Ste A, Cedarburg 414-339-6688 | BodyIgnite.com
Offering retreats, groups, workshops and intuitive energy services to bring a sense of well-being, stress relief, and inner peace to the body, mind, and energy body. Take a break from daily life and focus on wellness, self-discovery and relaxation.
Salt Therapy (Halotherapy)
EAST SIDE PILATES AND PHLOX BOUTIQUE 2445 N Farwell Ave, Milwaukee 414-915-7100
Jesse@EastSidePilates.com EastSidePilates.com
Our unique health and fitness space strives to strengthen and empower individuals. Now offering salt therapy! A detoxifying and calming way to reduce stress, improve sleep, support the immune and nervous systems.
Sauna
GUILD OF MODERN WELLNESS
Trish Beckman, RN 21415 W Greenfield Ave, New Berlin 262-391-3876
Trish@GuildOfWellness.com GuildOfWellness.com
Now offering Laser and Infrared Light Therapy. Call today and ask about a free demo. The Guild of Modern Wellness is a unique space of respite for mind, body and soul with a variety of evidence-based treatments and services for safe, effective and natural healing and wellness maintenance. See ad on page 11.
Skin Care/Spa
AWELL + VITALITY
FITNESS • SKINCARE • RECOVERY 414-331-8852
222 E Erie St, #150, Milwaukee Milwaukee’s first holistic med spa and modern health club offer holistic medical skincare and facials, nutrition coaching, assisted stretching, personal training and more. Ask about our infrared sauna and cold plunge. See ad on page 17.
Sound Healing
ANGELIC ROOTS
Crystals, Wellness Center & Apothecary 8612 & 8659 S Market Place, Oak Creek 414-304-5184
AngelicRoots.com
Angelic Roots offers two retail spaces & a wellness center featuring crystals, jewelry, metaphysical tools, sound healing instruments, apothecary, and gifts. Wellness services including Reiki, Sound Baths, classes, workshops, and more! See ad on page 11.
Weight Loss
A NEW COMPASS FOR WELLNESS
Dr. Ann M Bell
W227N16855 Tillie Lake Ct, Jackson, WI 262-644-7050 | DrAnnBell.com
Shed stubborn fat and lose inches pain-free with Dr. Ann’s Zerona Z6 Laser, a non-invasive treatment that delivers noticeable results without discomfort or downtime. Call our office to schedule your complimentary consultation. See ad on page 14.
VIVA WELLNESS
12625 W Burleigh Rd, Brookfield 262-777-8482 (VIVA) VivaWellnessWI.com
Boutique Medical Weight Loss blended with holistic wellness treatments to help you become your best. See ad on page 17.
Wellness Center
BROOKFIELD HEALTH & WELLNESS, LLC
150 S Sunnyslope Rd, Ste 148, Brookfield 262-395-4023
BrookfieldHealthAndWellness.com
Our passion is helping patients maximize their health, allowing you to live life to the absolute fullest. We approach each patient as an individual by assessing the body with state-of-the-art, bio-energetic technology to identify underlying root cause issues. See ad on page 15.
GUILD OF MODERN WELLNESS
Trish Beckman, RN 21415 W Greenfield Ave, New Berlin 262-391-3876
Trish@GuildOfWellness.com GuildOfWellness.com
Now offering Laser and Infrared Light Therapy. Call today and ask about a free demo. The Guild of Modern Wellness is a unique space of respite for mind, body and soul with a variety of evidence-based treatments and services for safe, effective and natural healing and wellness maintenance. See ad on page 11.
Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 262-623-7948
Publisher@NaturalMKE.com
NaturalMKE.com
Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 40,000 loyal print and digital readers each month. Call or text 262623-7948 to learn more or book your 10-minute discovery call today.
Women’s Empowerment
GROWING ROOTS WELLNESS
Jacqueline McVann 414-477-3894
JacquelineMcVann@ GrowingRootsWellness.com
Yoga
Helping you uncover the beauty that lies within with a transformative coaching experience. Are you ready for your 3-month journey to selflove? Embrace your body. Embody your power.
OPEN DOOR WELLNESS
9205 W Center St, Suites 201-202 414-563-7341
OpenDoorWellness.org
Affordable holistic psychotherapy, bodywork, movement and other classes offered in a peaceful welcoming space. Come as you are, share what you know, explore who you want to be, and build community. See ad on page 13.
YOGA 4 ALL WI
208 East Oak Crest Drive, Wales, WI 53183 414 559 3852 | Yoga4AllWI.com
Yoga 4 All is a welcoming studio catering to all levels. We are experienced teachers in a beautiful studio ready to help you connect with your body, mind and spirit.
People, Planet & Purpose
Coming in April
Dr. Otto Warbur g, 1931 Nobel Prize W inner For cancer discover y.
NO Disease” Including cancer Can exist in a 7.4 -7.8 Alkaline envir onment.
Biological, Holistic Dental Care For Your Family in a Comfortable & Caring Setting
