Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
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. 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 also take a closer look at An Ayurvedic Approach to Seasonal Eating in the Spring, honoring how the certain foods can address our body’s shifting needs as the seasons change to nourish, cleanse and detoxify our bodies. 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 in our online exclusives at NATwinCities.com: 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. 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,
Jordan Peschek, RN-BSN, Publisher
Cover image courtesy of Canva Pro
Jordan Peschek
Confident Grief Coach Certification Program Begins in
April
For those who feel called to help others, an upcoming program provides a great opportunity to turn that passion into purpose. Pat Sheveland, founder of Confident Grief Coach School, is launching the next certification program for grief coaches, with two cohorts beginning in April. Live virtual sessions take place weekly via Zoom, combined with selfstudy coursework in an online portal. The course is ideal for professionals in helping fields or individuals who have transformed their grief into a meaningful purpose.
Participants can choose between a Friday morning cohort starting April 4, from 8:30 to 10 a.m. or a Wednesday evening cohort beginning April 9 from 5:30 to 7 p.m. Both run for 12 weeks. Participants will gain proven coaching methods, compassionate techniques and a ready-touse coaching model to support grieving individuals. The certification is approved by the International Coaching Federation for 35.25 Continuing Coach Education (CCE) credits.
To explore the program, visit HealingFamilyGrief.com and access a free introductory class. Space is limited, so interested individuals should schedule a pre-enrollment call with Pat Sheveland. For questions, email PatSheveland@msn.com See ad on this page.
Rising Phoenix Natural Health Offers Holistic Healing in Madelia
Dr. Brian Di Diego, a Naturopathic Doctor, father and U.S. Army veteran, brings a holistic, patient-centered approach to wellness through his practice, Rising Phoenix Natural Health, in Madelia. Offering a range of natural therapies for all ages, from children and infants to older adults, Dr. Di Diego works to address the root causes of health concerns while supporting the body’s innate healing ability.
Nearly half of adults in the U.S. have a chronic health condition, according to the American Heart Association, and that number increases with age. One in seven children and one in four adults has a mental health condition, according to the Centers for Disease Control. Naturopathic medicine helps many people to find healing from a root-cause approach and can complement other healing modalities as well.
Dr. Brian utilizes many services for his patients including a non-invasive scan called Electro-Dermal Screening to help identify the path to healing, as well as homeopathy to help activate each patient’s natural healing processes. Constitutional hydrotherapy involves a series of hot and cold compresses that support digestion, immunity and nervous system balance, and he uses craniosacral therapy to help patients improve circulation and relieve conditions like PTSD, TMJ and headaches through gentle spinal and cranial adjustments. Sound therapy is also a part of his practice, as the use of vibrational frequencies promote emotional and physical well-being.
With a background in energy medicine, music therapy and shamanic healing, Dr. Di Diego is passionate about guiding his patients toward optimal health through natural, time-honored practices.
Location: 10 W. Main St. 200, Madelia. For more information or to schedule a consultation, contact Dr. Brian Di Diego at 507-412-1219, email RisingPhoenixNaturalHealth@gmail.com or visit RisingPhoenixNaturalHealth.com. See ad on this page.
March Into a Healthier You with Chris Fuller
Have your New Year’s resolutions lost their resolve? March forward with a fresh approach. Chris Fuller, a trained health coach and founder of Healthy Fuller Life, offers personalized coaching to help clients create their own path to wellness. Through tailored support and accountability, Chris empowers individuals to align their health and fitness goals with their values.
For a limited time, purchase two 30-minute health coaching sessions for $50 each ($100 total) and receive a third session free, or buy three sessions for $150 and get two additional sessions free. Sessions are conducted online, making it easy to stay on track from anywhere. This offer is available to the first 15 clients.
For more information, contact Chris Fuller at 651-775-3833 or email Chris@HealthyFullerLife.com Visit HealthyFullerLife.com See ad on page 25.
Dr. Brian Di Diego
OOPS!
Correction to Wellness Benefits of Electrolysis
Dear readers, the health brief titled, “Wellness Benefits of Electrolysis,” on page 9 of the February issue, was incorrectly published; the brief was intended to be about the wellness benefits of another healing modality. We greatly apologize for this error. It is of utmost importance to our organization that all information we publish is evidence based, credible and published correctly. Thank you for your understanding and forgiveness.
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.
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.
Benefits of Plum Blossom Acupuncture
The use of plum blossom acupuncture therapy has been documented for more than 2,000 years. It involves the use of a handle equipped with seven short needles in the shape of a plum blossom. It is commonly used in pediatric acupuncture because of its shallow penetration of the skin. Beginning in the 1950s, electric stimulation was added. Today, digital electric plum blossom acupuncture is used to treat a variety of conditions, including skin diseases like acne vulgaris, alopecia, hives, eye disorders, juvenile myopia, and impaired or dim vision in children.
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.
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2024 Hottest Year on Record
According to the National Aeronautics and Space Administration (NASA) and the National Oceanic and Atmospheric Administration (NOAA), 2024 was the hottest year recorded since record keeping began in 1850. Last year was about two-tenths of a degree Fahrenheit warmer than the previous record set in 2023. NASA scientists estimate the planet is roughly 2.65° F hotter than the average temperature during the period from 1850 through 1900. NOAA reported that the last ten years were the hottest since 1850.
Scientists have warned for years that a rise in temperature of 1.5° C (2.7° F) above pre-industrial times could have catastrophic climate consequences. The European Union’s Copernicus Climate Change Service separately reported that 2024 was the first year during which the global average surface temperature was more than 1.5° C higher than pre-industrial temperatures.
Shutting Down Illegal Sea Turtle Trade
Since ancient times, humans have hunted the hawkbill sea turtle for its glossy, brown shell to make luxury items like bowls, bracelets, combs and eyeglasses. While trading in the critically endangered hawkbill and other sea turtle shells has been outlawed since 1977, such products can still be found on the black market because the goods are often confiscated in different countries from where the poaching took place.
The ShellBank program, started by the World Wildlife Fund and implemented by 28 countries, has been collecting genetic material from confiscated turtle products to trace them back to their region of origin. The program also trains law enforcement and researchers in collecting, handling and analyzing the genetic material. ShellBank co-founder Christine Madden says the goal is to use ShellBank to dismantle illegal trade in sea turtles.
New U.S. Observatory in Chile
A new U.S. astronomy and astrophysics facility is expected to go online in mid-2025 on a mountaintop in Chile. The Vera C. Rubin Observatory is named after the American astronomer whose work convinced scientists that dark matter is real.
Since then, scientists have determined that dark matter makes up more than 80 percent of all matter in the universe. Using the largest digital camera ever built, the observatory will scan the southern hemisphere sky for 10 years and create an ultra-wide, ultra-high-definition time-lapse movie of the sky to help scientists better understand dark energy and dark matter, create an inventory of our solar system, map the Milky Way galaxy and study objects that change position or brightness over time.
alenkadr from Getty Images/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
Prajna Den: Unlocking Healing Through Quantum Energy and Massage
Prajna Den is a wellness center that offers a sanctuary for deep healing, self-discovery and transformation. Founded by Marne Skusa, this unique practice in Excelsior, Minnesota, combines therapeutic massage with quantum healing and energy work to help clients release pain, clear emotional and energetic blockages and align with their highest potential.
A Unique Blend of Healing Modalities
Unlike conventional massage therapy, Prajna Den provides a multidimensional healing experience. Skusa combines these methods in each session, helping clients to not only relieve physical pain but also address deep-seated emotional and energetic imbalances.
Ashiatsu and Therapeutic Massage – Deep tissue massage using both hands and feet to relieve tension and improve circulation.
Pranic Energy Healing – A technique that clears and revitalizes chakras by using specific energetic protocols.
Quantum Healing nd Light Language – A method of non-invasive energetic work to rebalance the body’s energy field.
Interdimensional Channeling and Akashic Quantum Healing – Methods that support deep trauma release, emotional healing and life-purpose alignment.
What is Quantum Healing?
Quantum healing is a unique form of healing that utilizes sacred geometry, energetic codes and intuitive guidance to recalibrate the body’s energy field. “I work to clear and release blockages in the astral, mental and emotional bodies for deeper healing,” Skusa explains. “So many of our physical ailments begin as energetic imbalances before they manifest in the body.”
Skusa emphasizes that Prajna Den’s offerings are for everyone. “Some clients are hesitant about quantum healing, but all they have to do is lay down and receive,” she assures. “This work is accessible and beneficial for all.”
Healing Physical Pain, Moving Past Trauma and Discovering Purpose
Clients come to Prajna Den for a variety of reasons—chronic pain, emotional trauma, stress, anxiety and even spiritual awakening. Skusa sees two main types of clients: those seeking relief from physical pain and those looking for emotional or spiritual clarity.
She recalls a recent case where a client arrived with intense hip and IT band pain. Through a combination of Ashiatsu massage, stretching and energy work, they experienced a significant
improvement in just one session. In another instance, a client suffered from chronic shoulder pain. Skusa discovered that the root cause stemmed from a past-life trauma. By addressing the energetic imprint, she helped them release the pain and supported emotional healing simultaneously.
Beyond physical healing, her work also supports clients in discovering their purpose. One client, after receiving quantum healing and activation, began channeling intuitive messages that guided them toward writing their next book.
The Journey to Self-Healing
Skusa’s personal healing journey is what led her to create Prajna Den. After enduring personal trauma and multiple car accidents, she recognized the role of subconscious programming in shaping our reality. Through layers of self-exploration and healing, she
Marne Skusa
developed a passion for helping others access their own innate healing abilities. “Layer after layer, I am learning how to heal myself and then sharing that.”
In every session, Skusa maintains a deep commitment to helping others heal and step into their highest potential. Whether you’re seeking relief from chronic pain, emotional trauma or simply looking to deepen the connection with your higher self, Prajna Den offers a transformative experience.
Beyond one-on-one healing sessions, Prajna Den fosters community and personal growth through retreats and workshops. For those in terested in staying updated on upcoming heal ing events, Skusa invites them to sign up for the Prajna Den newsletter at PrajnaDen.com
Prajna Den is offering special pricing in March: 60-minute Akashic Records readings for $55 and 30% off Quantum Healing: $155 for 90 minutes, regularly $222, and $206 for two hours, regularly $295.
To explore Prajna Den’s services or book a session, visit PrajnaDen.com or contact Marne Skusa at 612-708-5998 or Marne@PrajnaDen. com. Prajna Den is located at 249 Water St., Ste. 201, Excelsior. See listings on pages 28 and 30.
Whole-Body Dentistry at Natural Smiles Dental Care
Since 2015, Dr. Madelyn Pearson has been creating an integrative dental and wellness clinic. Inspired by a two-year sabbatical on the East Coast, Natural Smiles Dental Care has been continually improving their service offerings and adding new practitioners to better help patients achieve improved oral and overall health.
Integrative Dental Services
As an integrative dentist, Pearson recognizes that oral and dental health can impact other disease processes in the body. At her practice, Pearson and her associates offer cutting-edge integrative dental services such as safe amalgam/mercury filling removal, metal-free implants and crowns. They also provide 3D cone-beam X-rays, 3D intraoral imaging, advanced techniques in lip-tie and tongue-tie frenectomy laser revisions, ozone/oxygen therapy, platelet-rich fibrin healing enhancements, interceptive orthopedic orthodontics and Invisalign clear tooth-aligning orthodontic appliances.
Integrative Dental Implants and Safe Amalgam Removal
Pearson explains that integrative dental approaches are used to determine whether dental materials are toxic to the body. The dentists at Natural Smiles Dental Care are all certified in the Safe Mercury Amalgam Removal Technique (SMART) protocol. Amalgam/mercury fillings are replaced with mercury-free composite (white) filling material. The team also utilizes biocompatible zirconia implants for tooth-replacement.
Dr. Holly Thompson, a biological dentist and naturopathic doctor at Natural Smiles Dental Care, explains that Swiss Dental Solutions all ceramic (zirconia) implants are proving to be the most biocompatible and natural tooth replacement in the world. In a world of increasing toxicity, a non-toxic solution for the replacement of a vital tooth structure is more important than ever.
Holistic Dentistry Meets Whole-Body Health
“We offer many holistic services that go beyond just oral health and promote whole-body wellness,” Pearson says. “The idea behind a dental wellness clinic is that all the services form a circular flow. One therapy assists the body to higher health, which then allows the next step to be taken, continuing the journey towards well-being. In this day and age, optimal health is critical because disease and ill health costs us so much, both financially and in time away from fulfilling our goals and being with our families.”
Craniosacral therapy (CST) helps reduce stresses throughout the body. This can assist the body to accept orthopedic orthodontic therapy, as well as help reduce dental anxiety and chronic pain.
Dr. Madelyn Pearson and Family
Bio-energetic scanning can identify dental materials that are not compatible with the patient. This promotes the use of compatible materials which reduces inflammatory processes.
Myofunctional therapy (MFT) is very beneficial for improving oral habits. This can improve airway health and reduce mouth-breathing and snoring.
Acupuncture is used at Natural Smiles to accelerate healing following dental services, as well as to assist with stress, dental anxiety, chronic pain and inflammation.
Dynamical neurofeedback is a passive brain fitness program that trains the brain away from discomfort and towards optimal function. It can assist with stress management, sleep issues, anxiety, trauma, hormonal imbalances, and much more.
Natural Smiles Dental Care is currently accepting new patients. “We strive to provide the safest, and the most calming and relaxing environment, and we have worked to energetically enhance these elements,” reports Pearson.
Natural Smiles Dental Care is located at 3434 Lexington Ave. N., Ste. 700, Shoreview. For more information or to make an appointment, call 651-4839800 or visit NaturalSmilesDental.com. See ad on back cover.
In this day and age, optimal health is critical because disease and ill health costs us so much, both financially and in time away from fulfilling our goals and being with our families.
—Dr. Madelyn Pearson
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
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.
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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
An Ayurvedic Approach to Seasonal Eating in the Spring
by Leah Moss
Why Eat Seasonally?
Eating with the seasons is based on Ayurveda’s observation of nature’s natural rhythms. According to Ayurveda, achieving perfect health involves aligning ourselves with these ever-changing cycles. Nature provides the foods our bodies need in each season.
Ayurveda identifies three growing seasons and three harvests throughout the year: spring (March to June), summer (July to October) and winter (November to February). In winter, our bodies require a diet rich in protein and healthy fats. In spring, we need a low-fat diet to help eliminate the excess proteins and fats accumulated during winter. Summer calls for a high-carbohydrate diet to provide abundant energy.
Grains, nuts, seeds and root vegetables harvested in the fall help build the body’s tissues for the long winter months. In spring, the earth yields leafy, bitter greens and sprouts that are low in fat and aid in cleansing the liver and removing the extra bulk from winter. During summer, longer days increase our energy needs and the natural summer harvest—fruits and vegetables—is high in carbohydrates.
Living in alignment with nature’s rhythms regarding our diet and lifestyle promotes health. Eating seasonally can positively influence our gut microbiome, fostering digestive microbes that complement our bodies in each season.
Seasonal Eating in the Spring
Spring is associated with the Kapha dosha and its cool, damp and moist qualities. Thus, it is important to balance Kapha during spring by incorporating the opposite qualities such as light and dryness. While seasonal eating in winter involves heavy, moist and sweet qualities and tastes to balance out the Vata qualities of cold, dry, light and airy, spring is reversed. Nature’s antidote to all the moisture comes in the form of bitter and astringent foods like peas and leafy greens that are light and dry. Minimize foods that are sweet, salty and sour. Favor foods that are warm in temperature and spices that are warming for digestion. All spices are fine with the exception of salt which can increase moisture.
A Time to Cleanse and Detoxify
Spring is the perfect time for cleansing and detoxification in the body to remove the heavy stagnation of winter from the tissues, blood and liver. Cleansing at the junction between the seasons of winter and spring and summer and fall is one of the best preventative practices, according to Ayurveda. This balances any excess doshas from the previous season from manifesting as undesirable symptoms such as seasonal allergies. It also keeps our immune system strong.
Try this Spring Spice Mix to warm up digestion and reduce excess moisture in the body.
Spring Spice Mix:
1 Tbsp fenugreek seeds
¼ tsp hing (asafetida) powder
1 Tbsp cumin seeds
1 Tbsp coriander seeds
1 Tbsp mustard seeds
¼ tsp black pepper
½ tsp turmeric
Roast fenugreek seeds, coriander, cumin and mustard seeds in a frying pan for 3 to 5 minutes. Cool and grind together into a uniform powder and combine with the remaining spices. Makes ¼ cup.
Book a seasonal Spring Cleanse with Simply Veda. Leah Moss is a board-certified Ayurvedic Practitioner and owner of Simply Veda at Marine on St. Croix, Minnesota. To learn more about nutrition and the Ayurvedic diet, book an appointment online or in person at SimplyVeda.net. See ad on this page.
7 Surprising Benefits of Sea Moss: A Nutrient-Dense Superfood
by Alina Hornfeldt
Sea moss, also known as Irish moss, has become quite trendy in the health and wellness community for its impressive nutritional profile and potential health benefits. This red algae, found along the rocky Atlantic coasts of Europe and North America, has been used for centuries in traditional medicine. Recently, TikTok and other social media platforms have quickly spread the word about this supplement. Packed with vitamins, minerals and bioactive compounds, sea moss, like other seaweeds, is considered a powerful superfood.
Sea Moss is Rich in Essential Nutrients
One of the key reasons sea moss is so highly valued is its impressive nutrient content. It contains 92 of the 102 essential minerals that the human body needs, including:
Iodine – Supports thyroid function and metabolism.
Iron – Boosts energy levels and helps prevent anemia.
Magnesium – Supports muscle and nerve function.
Calcium – Strengthens bones and teeth.
Potassium – Regulates fluid balance and supports heart health.
Additionally, sea moss is a source of vitamins A, C, E and K, along with B vitamins that promote energy production and overall vitality. The majority of Americans are deficient in several minerals. When you begin taking sea moss, the initial boost you feel may be due to the increase in these vital electrolytes.
Supports Thyroid Health
Iodine is crucial for healthy thyroid function, as it plays a key role
Photo
in producing thyroid hormones. As a natural source of iodine, sea moss aids thyroid function and hormone production. Unlike synthetic supplements, its bioavailable form allows for better absorption. However, those with hyperthyroidism should consult a healthcare provider before use.
Boosts Immune Function
Sea moss is packed with antioxidants and antimicrobial compounds that help strengthen the immune system. It contains compounds like carrageenan, which may have antiviral and antibacterial properties, helping the body to fight off infections and reduce inflammation. The high vitamin C content further enhances immune defense and promotes general healing.
Promotes Gut Health and Digestion
Sea moss acts as a prebiotic, providing food for beneficial gut bacteria, also known as probiotics. It contains dietary fiber and mucilage, which help improve digestion and regular bowel movements while soothing inflammation in the gut lining, benefitting those with acid reflux, gastritis, or irritable bowel syndrome (IBS).
Enhances Skin Health
Sea moss is a natural beauty booster that hydrates and nourishes skin while supporting collagen production, helping to improve elasticity and reduce wrinkles and fine lines. Its antimicrobial properties can also help with conditions like acne, eczema and psoriasis.
Supports Weight Management
Due to its high fiber content, sea moss can help promote satiety, reducing appetite and preventing overeating. It supports metabolism, helping the body efficiently process nutrients and burn fat. Some studies suggest that sea moss may aid in balancing blood sugar
levels, which is crucial for maintaining a healthy weight. The weight management aspect is one of the main reasons we see it mentioned on social media as a natural alternative to GLP-1s.
Improves Energy and Athletic Performance
Rich in iron and B vitamins, sea moss enhances oxygen transport and cellular function, boosting energy and endurance. Athletes use it to aid muscle recovery and reduce soreness. Ready-made gels in various flavors make it an easy, nutrient-packed snack.
How to Use Sea Moss
Sea moss is most commonly consumed in gel form, which can be added to smoothies, soups or sauces. It can also be taken as a gummy, powder or capsule supplement. You can also find it in its dried raw form to DIY your own gel. Many people use sea moss in homemade face masks or skincare products to achieve a radiant complexion. It can also be added to the bath to create a nourishing sea oasis.
Conclusion
With its wide-ranging benefits—from thyroid support to improved digestion and skin health—sea moss is a powerful addition to a balanced diet. Whether consumed as a supplement or incorporated into daily meals, this is one trend you can feel good about giving a try! Of course, as with any supplement, it’s essential to consume it in moderation and consult with a healthcare provider if you have any underlying health conditions.
Sea Moss is available at Mastel’s Health Foods, located at 1526 St. Clair Ave., in Saint Paul. For 55 years, Mastel’s has provided a safe and welcoming environment to help customers achieve their health goals through education, guaranteed high-quality supplements and natural products. To learn more, call 651-690-1692 or visit Mastels.com See ad on page 22.
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.
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-toone 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, antiinflammatory 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 anti-inflammatory 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.
Natalia Mylova/CanvaPro
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Calendar of Events
Tuesday, March 11
Sound Bath & Energy Enhancement System – 6:30-7:30pm. Experience relaxation and healing with a unique combination of soothing sound bath frequencies and bio-active energy fields of the EESystem. $65. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Wednesday, March 12
Energy Enhancement System Experience & Healing Waters Presentation –6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Wednesday, March 19
Musical Improv & Comedy Night 6-8pm
Enjoy a night of laughter and entertainment at Planet Gratitude Comedy Club. Share your comedy and musical improv talents—space is limited, so call to reserve your spot! $5 suggested donation to VEAP.
Guided Chi Do: Moving Meditation –4-4:45pm. Experience a simple moving meditation to tap into universal life force energy. Use breath and gentle movements to relaxation and increase energy. All experience levels welcome. $15. Led by Mary Schuft. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
Tuesday, March 25
Sound Bath & Energy Enhancement System – 6:30-7:30pm. Experience relaxation and healing with a unique combination of soothing sound bath frequencies and bio-active energy fields of the EESystem. $65. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com.
Friday, April 4
Sacred Geometry Level 1 – 1-5pm. Explore the language of the universe. Learn to enhance our experience as spiritual beings living in the physical world and raise our vibration. Hosted by Genevieve Wachutka Healing Arts and Modern Mystery School. $175. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
Saturday, April 5
AcuEnergetics Level 1 Energy Essentials – April 5-6, 9am-6pm. Eye-opening weekend course. Learn meditations, energetic techniques, and healing methods to increase energy awareness and open the heart. $595 ($50 discount for cash/check). Healing Waters Health Center, 6150 Oren Ave N, Stillwater. 651-430-2866.
Wednesday, April 16
Energy Enhancement System Experience & Healing Waters Presentation –6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Wednesday, April 30
Ladies Night at Planet Gratitude –6-8:30pm. Enjoy a night out with girlfriends, local vendors, live music and food. Treat yourself to a free relaxing chair massage, free health screening, and a chance to win over $1000 in Prizes! Planet Gratitude, 220 W. 98th St, Ste. 7, Bloomington. 952-922-1478. Planet-Gratitude.com.
Ongoing Events
Monday
Meditation Mondays – 6:30-7:30pm. Practice guided meditation to cleanse and strengthen your mind. Sessions include body relaxation, mindfulness techniques and guided visualization, blending ancient and modern practices for deep relaxation and clarity. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-222-8600. ModernMysterySchool.com
Friday
Discover Your Highest Purpose Fridays at 7pm
Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org For more information, visit TempleOfECK.org or Facebook.com/Eckankar
Classifieds Natural Products
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
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
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 ad on page 19.
ORGANIC PANCREAS DETOX TEA –Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea
ORGANIC HERBAL TEAS - Targeted Herbal Teas for The Pancreas, Lymph, Liver, Kidneys, Prostate, Lungs, Heart & More. Samples Available. EarthSanaStore.com/tea. 954-459-1134.
Pet Health & Nutrition
THE HEALTHIEST FOOD FOR YOUR PET – EVOLUTION DIET PET FOOD: 100% Natural and Organic pet food for dogs and cats. The best thing you can buy for your pet. Safe, highly awarded, non-GMO. Shop online at PetFoodShop.com
Wellness Services
LIST YOURS HERE! $20 for 20 words. Text 651-300-2345 or email Publisher@NATwinCities.com
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@NATwinCities.com to request our media kit.
Acupuncture
ALLOY ACUPUNCTURE
6053 Hudson Rd, Ste 152, Woodbury 920-838-1526
AlloyAcu.com
Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, anxiety and more! See ad on page 15.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
Advertising/Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher
651-300-2345
NATwinCities.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 45,000 loyal print and digital loyal readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.
Akashic Records
PRAJNA DEN
In-Person or Remote Services
249 Water St., Suite 201, inside Masonic Lodge #113, Excelsior
612-708-5998 | PrajnaDen.com
The Akashic Records are a vibrational record of every Soul and its journey, containing all past, present and future possibilities. We can work with loss of clarity, purpose, direction, deep childhood traumas, chronic pain, undiagnosable chronic illness, anxieties, limiting beliefs, PTSD, ancestral and past life traumas. In-person or remotely. PrajnaDen.com
Animal & Pet Health
EVOLUTION DIET PET FOOD
NATURAL, ORGANIC PET FOOD 531 Phalen Blvd, St. Paul, MN 651-228-0632
PetFoodShop.com
The best thing you can buy for your pet. The world’s most advanced, safest and highly awarded organic, non-GMO cat and dog foods! Shop online at PetFoodShop.com Save 15% in store: mention this ad.
Ayurveda
SIMPLY VEDA
Leah Moss-Parham Marine on Saint Croix 612-293-5168
Leah_Moss@SimplyVeda.net SimplyVeda.net
At Simply Veda, we offer Ayurvedic consultations, seasonal detox plans, diet and digestion consultations and Shirodhara treatment. Ayurveda is individualized, holistic medicine for acute and chronic disease treatment and prevention. See ad on page 21.
Bodywork
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ads on pages 22 and 23.
Chiropractic
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg
6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 15.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
ChiRunning/ ChiWalking
HEALTHY FULLER LIFE
HealthyFullerLife.com
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 25.
Coaching, Health
HEALTHY FULLER LIFE
HealthyFullerLife.com
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 25.
MIND BODY SOUL, LLC
DORI TROSSEN
NATURAL HEALTH PRACTITIONER
763-639-9133 | BalancedDori.com
As a Health Coach and holistic practitioner, Dori guides clients to reach their health goals with individualized plans, bioresonance and complementary therapies that get to the root cause of issues to heal and stay well. See ad on page 19.
Dentist
HEALTH CENTERED DENTISTRY
N7915-902 St River Falls, WI • 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad on page 8.
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on back cover.
SEDATION AND IMPLANT DENTISTRY
1815 Suburban Ave, St. Paul 651-735-4661 | ToothBuilder.com
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth, ceramic implants and restorations. See ad on page 13.
TOOTH BY THE LAKE
1401 Main St, Hopkins
952-475-1101
• ToothByTheLake.net
We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 13.
Education CONCORDIA
UNIVERSITY WISCONSIN
School of Pharmacy Online Degree Program 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 13.
Energy Enhancement System
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater 651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 7.
Energy Healing
EMOTION CODE HEALING
Master Hong
Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463
Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session is only $35.
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom
Eden Prairie, MN (in office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Fitness
HEALTHY FULLER LIFE
HealthyFullerLife.com
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 25.
Holistic healing for life’s deepest losses. Cami Thelander is a Grief Coach, Yoga Instructor and Craniosacral Therapist, specializing in a mindful approach that leans into the body’s inherent wisdom, supporting wellness on all levels— physical, emotional, and spiritual.
Health Food Stores
MASTEL’S HEALTH FOODS 1526 St Clair Ave, St Paul 651-690-1692
Mastels.com
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 22.
Be sure to let our ad partners know you found them in
Hyperbaric Oxygen Therapy (HBOT)
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 19.
Integrated Health
GENEVIEVE WACHUTKA
7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600
GenevieveWachutka.com
Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 23.
Massage
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 9.
PRAJNA DEN
QUANTUM MASSAGE
249 Water St., Suite 201, inside Masonic Lodge #113, Excelsior 612-708-5998
PrajnaDen.com
Release, recalibrate, restart at Prajna Den with a Quantum Massage Ceremony (90min or 2hour). Includes channeling your spirit team, accessing quantum codes, cleaning & energizing chakras with Pranic Healing, cutting cords and a full body therapeutic Ashiatsu massage.
Mental Health
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 19.
Myofascial Release
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See adson pages 22 and 23..
Naturopathic Doctor
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 19.
RISING PHOENIX NATURAL HEALTH
Dr. Brian Di Diego 10 W. Main St. 200, Madelia 507-412-1219
RisingPhoenixNaturalHealth.com
Dr. Brian Di Diego, a naturopathic doctor and U.S. Army veteran, offers holistic therapies to help with pain relief, chronic conditions, mental health conditions and more, supporting wellness naturally. See ad on page 6.
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. See ad on page 19.
Professional Listening
PROFESSIONAL LISTENING
BarbBarb Ryan, CSD • 612-922-2389
Wisdom Listening
WisdomSisterStudio.com
Longing for someone who will listen without judgment? Facing a tough decision and need a space to explore possibilities? Have some secrets corroding your being? Need a place to vent about loved ones without repercussions? Wisdom Listening can help. It’s not therapy or coaching. My sole objective is to provide a safe and supportive space for you to unburden and explore your mind, heart, and soul. Book your virtual session now. See adson pages 22 and 23..
Reiki
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 9.
Sauna Therapy & Contrast Suite
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg
6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 15.
Spirituality
ECKANKAR TEMPLE OF ECK
7450 Powers Blvd., Chanhassen 952-380-2200
TempleofECK.org
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
NATALIE LANG
NatalieLang.com
651-757-6244
Hello@NatalieLang.com
Building a community of Christ centered lightworkers to help anchor in new Heaven and new earth. I believe we are in a global ascension process, and I am here at this time to help other light workers answer the call to build a relationship with Jesus. Subscribe to my YouTube channel, The Body in Bloom, to follow along. I also hold a weekly small church group called Water Prayer Church, 11-1 every Saturday. Please email or call for more information! I look forward to connecting!
Thermography
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 9.
Trauma Healing
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom
Eden Prairie, MN (in-office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Wellness Center
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 15.
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater
651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 7.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 9.
Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 651-300-2345
NATwinCities.com
Make an impact in 2025. Join Natural Awakenings: our community’s beloved multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Text/Call 262-623-7948 to learn more or book your FREE 10-minute discovery call today.
