May 2021 Natural Awakenings Milwaukee Magazine

HEALTHY

LIVING

HEALTHY

PLANET

SPECIAL EDITION

WOMEN’S WELLNESS MASSAGE AND BODYWORK

For Post-Workout Recovery

Easy DIY Baby Food ECOFRIENDLY FASHION

Stylish & Sustainable

May 2021 | Greater Milwaukee Edition | NaturalMKE.com

FREE

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These Wisconsin-based practitioners can help you determine which program is right for you.

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Fox Valley Wellness Center Steven Meress, MD foxvalleywellness.com

Lifeforce Chiropractic SC Irene Parent, DC lifeforce.standardprocess.com

Holistic Harmony Joyce Denil, NC holisticharmony.standardprocess.com

Nourishing Wellness Sara Mehring, RN nourishingwellness4u.com

Natural Healthy Concepts Angela Halderson, RD naturalhealthyconcepts.com

Fenander Chiropractic and Wellness Laura Fenander, DC wisconsinrapidschiropractor.com

Strong Chiropractic Office Daniel Strong, DC strongchiropractic.com

Holistic Life Chiropractic Janel Voelker, DC holisticlifechiro.com

Total Health Nutrition Center Johnson, Martin, NC totalhealthinc.com

Francis Chiropractic Clinic Daniel Francis, DC francischiroclinic.com

Grandview Chiropractic Center Barry Radandt DC grandviewchiro.com

Bautch Chiropractic Scott Bautch, DC bautchchiro.com

Find more health care practitioners at standardprocess.com/Find-HCP ©2021 Standard Process Inc. All rights reserved. LN01603 03/21

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 14 MILWAUKEE WOMEN IN WELLNESS

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16 INTEGRATIVE

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do

20 PERIMENOPAUSE

Hormones During the 40s and Late 30s

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22 BABY BITES

Healthy Homemade Food for Tiny Tummies

24 TOP 10 WAYS

to be an Eco-Friendly Pet Owner

26 STAY FIT WITH

BODYWORK THERAPY

Enhance Workout Performance and Recovery with Massage

29 REIKI FOR SELF-CARE ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 262-623-7948 or email Publisher@NaturalMKE.com. Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalMKE.com. Deadline for editorial: the 5th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: NaturalMKECalendar@gmail.com.

Deadline for calendar: the 10th of the month.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 262-623-7948 or 239-434-9392. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com.

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30 SUSTAINABLY STYLISH Eco-Fashion that’s Kind to the Planet

32 NATURAL MAMA

Holistic Approaches to a Healthy Pregnancy

DEPARTMENTS 7 news briefs 10 health briefs 11 global briefs 13 eco tip 14 community

spotlight 21 doctor in the kitchen

22 conscious

eating 24 natural pet 26 fit body 30 green living 32 healthy kids 34 calendar 34 classifieds 37 resource guide

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May 2021

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HEALTHY LIVING HEALTHY PLANET

MILWAUKEE EDITION

Publisher Jordan Peschek

Editors Barbara Bolduc Tom Masloski

Design & Production Melanie Rankin

Contributing Writer Sheila Julson

Sales & Marketing Jordan Peschek

Website Nicholas Bruckman

CONTACT US P.O. Box 2413 Brookfield, WI 53008-2413 Phone: 262-623-7948 Publisher@NaturalMKE.com NaturalMKE.com

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

letter from publisher

Within each human being lies a masculine mind and a

feminine heart, just as the yin and yang in nature reflects the harmonious balance of masculine and feminine. With human nature threatening the balance of Mother Nature, it is important now more than ever to promote healthy living on a healthy planet.

Some say that the age-old repression of feminine energy is at the root of this imbalance. Our May 2021 issue of Natural Awakenings is dedicated to Women’s Wellness, in celebration of womanhood and femininity. We wish a Happy Mother’s Day to all mothers out there, and hope that you enjoy this issue’s inspiration for living healthfully and harmoniously with nature.

We often discover that, in nature, we truly connect with the Mother and ourselves.

Such a beautiful parallel can be seen between the spring, as Mother Earth gives birth to foliage and fauna, and pregnancy, as a woman brings the miracle of human life into this world. How wonderfully interconnected they both are! In this issue, our Healthy Kids department offers holistic tips for expecting moms, and recipes for DIY natural baby food can be found in our Conscious Eating department.

We all know that we feel good when we look good. When we can make green choices in our fashion and beauty routine, it feels even better. Find out how in our sustainable fashion article on page 30 and our eco-beauty ideas on page 13. What’s more, you can learn how to prevent and/or manage five top health concerns for women in our feature article on page 16.

Finally, we highlight several Milwaukee women who make a difference right here in our community, including Dr. Joanne Aponte who offers insight regarding perimenopause, Cindy Carlson who shares with us Reiki for Self-Care, and three other local health leaders in our Community Spotlight on page 14.

Here’s to Health, Jordan Peschek, RN-BSN Publisher

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recyclable newsprint for the environment.

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Communities and countries and ultimately the world are only as strong as the health of their women. ~Michelle Obama

news briefs

Nutrient-Rich Compost Helps Garden Project Dreams Become a Reality

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lue Ribbon Organics repurposes food waste and woodbased landscaping byproducts to create high-quality compost and soil blends for farmers, community gardens, nonprofits, landscapers, organizations and individuals, for projects of all sizes. Incorporating compost into soil helps to get nutrients back into the ground for plants to use for optimal growth.

According to the U.S. Environmental Protection Agency, “Municipal solid waste landfills are the third-largest source of human-related methane emissions in the United States, accounting for approximately 15.1 percent of these emissions in 2018.” Blue Ribbon reroutes waste to create a product that not only addresses the needs of the nation’s ever-degrading topsoil situation and a warming Earth, but also provides fertile ground for growing healthy gardens, crops and perennials.

In 2019, between Blue Ribbon’s flagship site and one municipality’s compost site they manage, they diverted 7.3 million pounds of food waste from landfills. That number continues to grow, helping the Earth and the gardeners on it.

Holistic Wellness for Women Elevate your life with holistic nutrition + mindset coaching.

I will be your guide, your encouragement, and your support.

Are you ready?

Amanda Couturier, LPC, FNTP Functional Nutrition + Life Coaching

WholeLifeWellnessMKE@gmail.com WholeLifeWellnessMKE.com 262-264-8825

Location: 1137 27th St., Caledonia. For more information, call 262-497-8539 or visit BlueRibbonOrganics.com. See ad, page 7.

INVIVO Wellness Cheers 15th Anniversary With a Day of Fitness and Fun

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NVIVO Wellness will celebrate its 15th year in business with a day of socially distanced and masked merriment from 9 a.m. to 3 p.m., May 15.

Activities include free yoga and fitness demo classes; fitness challenges; chair massages; prize drawings; food and refreshments.

INVIVO Wellness is an urban multiservice wellness facility serving the Milwaukee area with physical therapy, massage therapy, gym memberships, yoga and fitness classes, personal training, chiropractic and esthetic skincare services. INVIVO practitioners are from diverse medical and alternative health backgrounds and work together to deliver safe and effective health and wellness programs for the body, mind and spirit.

Location: 2060 N. Humboldt Blvd., Ste. 300, Milwaukee. For more information, call 414-265-5606, email Info@InvivoWellness or visit InvivoWelllness.com.

May 2021

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Greater Milwaukee

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Mother’s Day Baby Goat Yoga at The Backyard

Nutman Co. USA and Java Dancer Coffee Bar Continue to Grow

oms are invited to join MKE Yoga Social and Platinum Sky Farm’s threemonth-old baby dwarf goats for a morning of yoga events filled with gentle movements and cuddles with adorable little goats. The goat yoga classes take place from 9 a.m. to noon, May 9, at The Backyard Bay View.

Each session includes 30 minutes of casual, slightly spontaneous yoga followed by 30 minutes of mingling with the baby goats. Organizers will help participants achieve photo-worthy poses. COVID-19 safety protocols will be in place. In addition to the health benefits of yoga, being around animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure.

Other studies have found that animals can reduce loneliness, increase feelings of social support and boost moods.

MKE Yoga Social offers yoga in nontraditional settings throughout Milwaukee such as breweries, distilleries and parks, with a focus on community and bringing people together.

Platinum Sky Farm is a small family farm in the town of Lisbon, Wisconsin, that raises chickens, ducks, turkeys and goats.

fter being in the same location in the Richfield Plaza for 24 years, the Nutman Co. USA and Java Dancer Coffee Bar are moving two doors down and the coffee bar is being expanded to add prepared food for breakfast, lunch and snacks. The coffee bar will be renamed Java Dancer Coffee Bar and Café. The new location is scheduled to open in June, at 1333B State Road 175, in Hubertus.

For owners Frank and Jill Campana, their vision of opening a quality snack foods company and a coffee shop has manifested into something much more. Since opening, they’ve added the Really Cool Gift Shop and the Sacred Space Studio—home of Joyful Dance and Jazzercise—to their business portfolio. They are excited to expand and look forward to welcoming guests at the new location.

As the businesses grow, Jill notes that they are hiring several part-time employees. “We need baristas, a food prep person and associates to travel to various locations in Wisconsin to set up displays of our nuts, candies and chocolates,” she says.

Cost: $49 per person/$85 for two people. Location: 2155 S. Kinnickinnic Ave., Milwaukee. For more information, visit MKEYogaSocial.com.

Milwaukee Film Moves Popular Festival to Spring

axxyustas/DepositPhotos.com

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he 13th annual Milwaukee Film Festival, presented by Associated Bank, will be held this spring, May 6 through 20—a change from its usual October dates. Like the 2020 event, this year’s Milwaukee Film Festival will largely take place in a virtual format. Passes for access to all virtual screenings are on sale now. Milwaukee Film plans to use the same virtual platform, CineSend, for the spring Festival.

Each year, the Milwaukee Film Festival showcases films from modern American independent cinema; documentaries; profiles of iconic artists; fiction and documentary films by emerging and established Black storytellers; foreign films; films exploring LGBTQ+ voices; shorts; new works by Milwaukee-area filmmakers; kids’ movies and more. Virtual events include nightly talk-show style conversations with filmmakers and in-depth panel discussions.

According to a statement on Milwaukee Film’s website, “In recent years, Milwaukee Film has been contemplating moving our Festival to spring, which offers a chance to share the best of the full film-festival season and, whenever we can fest in person again, better weather for standing in line.”

Cost: $160 for the 2021 Festival Pass; $8 for individual film passes; discounts for members. For more information and to purchase tickets, visit MKEFilm.org/festival.

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For more information about Nutman Co. USA and Java Dancer Coffee Bar and Café, call 262-628-4771 or visit Nutman.com.

kudos

Trash Wheel Debris Remover to Debut on Kinnickinnic River

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he Harbor District Inc., the nonprofit group stewarding redevelopment in the vicinity surrounding Milwaukee’s inner harbor, won a Trash Free Waters grant for nearly $500,000 from the U.S. Environmental Protection Agency. The grant will support the purchase of a “trash wheel” that will be installed in the Kinnickinnic River. The wheel will help remove trash from the water, thus improving the safety, aesthetic quality and environmental health of the waterway. The trash wheel is not expected to interfere with canoes, kayaks and other watercraft that regularly use the river.

According to the Milwaukee Harbor District’s website, the trash wheel is “a stationary trash-collecting device that includes a water wheel which runs a conveyor belt. A pair of booms direct trash floating down the river to the conveyor belt, and then trash is collected in a dumpster for removal.” One design being considered is the Mr. Trash Wheel, a google-eyed trash interceptor currently used in Baltimore’s harbor. The Harbor District hopes to have the wheel in the water and running by spring 2022. wolterke/DepositPhotos.com

lifeonwhite/DepositPhotos.com

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For more information, visit HarborDistrict.org.

May 2021

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health briefs

People in the “poorest of the poor” communities in which money is not a high value can feel as happy as people in high-income Scandinavian countries, concludes new research from Canada’s McGill University. For the study published in PLOS One, interviewers studied 678 people living in Bangladesh and the Solomon Islands, both extremely low-income countries. People in remote fishing villages with subsistence-level incomes reported very high levels of “subjective well-being”, which they attributed to spending lots of time with family and being in nature. Villagers that had migrated to urban areas for work were more likely to gauge their well-being by economic and social factors, and reported lower feelings of wellbeing, leading researchers to speculate that monetization, especially in its early stages, may be detrimental to happiness. “When people are comfortable, safe and free to enjoy life within a strong community, they are happy—regardless of whether or not they are making any money,” says Chris Barrington-Leigh, a professor at McGill’s Bieler School of the Environment.

theodore gouta/Unsplash.com

Don’t Rely on Money for Happiness

As convenient as store-bought baby food is, it can pose hidden dangers for infant brains, say U.S. congressional investigators. A report issued by the House of Representatives on February 4 found “dangerous levels of toxic heavy metals,” including arsenic, lead, cadmium and mercury, in baby foods made by major companies Hain Foods, Gerber, Beech-Nut and Happy Family Organics. Walmart, Campbell Soup Company and Sprout Organic Foods refused to cooperate with the investigation. On March 5, the U.S. Food and Drug Administration pledged to enact new standards, increase inspections and testing, and support research to lower baby food contaminants.

Low levels of exposure to heavy metals can cause serious, irreversible damage to children’s brain development, studies show. Naturally present in the environment, they enter baby foods through soil, water and air; companies attempt to minimize this impact through processing. In one example, Hain Celestial, which makes Earth’s Best Organic, says it no longer uses brown rice, which can harbor arsenic.

A mother’s coffee drinking during pregnancy can change important pathways in an infant’s developing brain, raising the risk of behavioral issues, attention difficulty and hyperactivity years later, say researchers at the University of Rochester, in New York. Analyzing thousands of brain scans of 9- and 10-year-olds, researchers found clear changes in how white matter tracks, which form connections between brain regions, were organized in children whose mothers reported consuming caffeine while pregnant. “These are sort of small effects and it’s not causing horrendous psychiatric conditions, but it is causing minimal, but noticeable behavioral issues that should make us consider long-term effects of caffeine intake during pregnancy,” says John Foxe, Ph.D., principal investigator of the university’s Adolescent Brain Cognitive Development study. Previous studies have found that a fetus does not have enough of the enzyme necessary to break down caffeine when it crosses the placenta.

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molostock/AdobeStock.com

Avoid Coffee When Pregnant to Safeguard Brain Development

m studio/AdobeStock.com

Nix Baby Foods that Harbor Toxic Metals

global briefs

Ark Park

photo courtesy of phil hardberger park conservancy

The new Robert L.B. Tobin Land Bridge connects people with nature in the heart of San Antonio across a six-lane highway at Phil Hardberger Park. Private donations and a five-year bond program approved by voters helped fund the $23 million bridge, the largest wildlife crossing of its kind in the U.S. Wildlife and vehicle collisions are a big problem across the country, increasing by 50 percent in 15 years, with an estimated 1 to 2 million large animals killed by motorists every year, according to National Geographic sources. In the U.S., 21 threatened and endangered species face extinction partly because of traffic accidents. Wildlife crossings are seen as an effective solution to the problem, with fatality reductions of up to 95 percent, depending on the location. The San Antonio bridge is notable for its size—150 feet wide and 150 feet long—and that it accommodates people, too. Animals in the 330-acre park that benefit from the bridge include ringtails, squirrels, coyotes, lizards, raccoons and deer. They are using it as intended, and it also serves as a habitat for native plants.

Fitting End

Composting Human Remains is a Reality

photo courtesy of recompose.life

Frustrated with the limited options for environmentally friendly burial services and the rampant use of embalming in most funeral homes, which turns these sites into major groundwater polluters, environmental activist Katrina Spade founded Recompose (Recompose.life), the country’s first human composting funeral home, in Seattle.

Formaldehyde, one of the most common embalming chemicals, is a carcinogen.

Inspired by Spade’s idea, Governor Jay Inslee passed a bill legalizing composting as a form of human burial in 2019. Before then, the only legal and eco-friendly burial options were natural burial sites, of which there are only one or two hundred in the country. Both cremations and traditional burials cause environmental damage.

Recompose offers an innovative funeral service that turns human remains into healthy soil. It gives Washington state and surrounding residents a chance to make a positive environmental change through their death, as well as their life.

The process is said to save a metric ton of CO2 in the burial process, and the facility is accepting clients throughout the Northwest.

budimir jevtic/AdobeStock.com

World’s Largest Wildlife Highway Crossing Opens in San Antonio

Ah-Choo!

Climate Change Makes Pollen Season Worse for Allergy Sufferers A new study by the University of Utah published in the journal PNAS found that pollen seasons have been getting longer and more intense in North America over the last 30 years, aggravating asthma and weakening defenses against respiratory viruses, resulting in more emergency room visits that disrupt lives. Researchers comparing pollen metrics between 1990 and 2018 from 60 monitoring stations indicate that seasons are starting up to 20 days earlier and lasting up to eight days longer, affecting millions of allergy sufferers. The study looked at variable factors such as temperature, rainfall, frost days and carbon dioxide concentrations, and found that an increase in mean annual temperatures was the strongest driver.

According to the U.S. Centers for Disease Control and Prevention, about 19 million adults have been diagnosed with hay fever, an allergic reaction to pollen, a fine powder from plants that can come into contact with the eyes, nose, mouth and throat.

May 2021

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eco tip eco-friendly swaps abound, such as cucumber slices for puffy eyes.

Eco-Cosmetics Choosing Sustainable Beauty Products

gizele/AdobeStock.com

n Instead of using disposable cleansing wipes, make a reusable, washable alternative using a cut-up T-shirt or ultra-soft baby washcloths.

Online DIY recipes for the liquid solution include water, witch hazel, essential oils and mild soaps.

n Opt for products that eliminate water as the main ingredient, such as shampoo and conditioners that come in paper-wrapped bars, lowering shipping costs, eliminating the need for plastic bottles and conserving water.

n Say no to single-use sheet masks wrapped in plastic or made of petroleum-based materials. Easier,

n Support, applaud and purchase refillable products. n In certain areas of the country, #1 and #2 plastic containers commonly used in the beauty industry are not accepted at local recycling centers. TerraCycle.com offers a mail-in solution with free shipping labels for packages weighing more than 15 pounds. Among the recyclable items accepted through this program are lip balm tubes, soap dispensers, shampoo and conditioner caps, hair spray triggers, lipstick cases, mascara tubes, eye shadow cases, foundation packaging and lip liner pencils.

Eco-friendly beauty brands:

n By Humankind (ByHumankind.com) is reducing use of single-use plastics.

n LOLI (LoliBeauty.com) is a zerowaste brand that uses food-grade glass yogurt jars that can be repurposed in the kitchen. n Cadence (KeepYourCadence.com) offers refillable containers as an alternative to wasteful, travel-size products. n Lush (LushUSA.com) champions package-less products. n Beautycounter (Beautycounter.com) has pledged to eliminate unit cartons; decrease its use of virgin plastic; use recycled, recyclable, reused or compostable packaging; and create refillable products.

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he use of toner is an often-overlooked step in one’s skincare routine.

Toner helps to thoroughly cleanse the skin and promote a healthy appearance. This easy recipe involves only natural ingredients that support glowing skin.

Witch hazel is a natural astringent and reduces skin irritation and inflammation. Rosemary and tea tree have antimicrobial and astringent (skin tightening, pore reducing) properties, and rosemary helps tone skin by boosting circulation. Lavender is soothing to the skin and helps reduce redness. Geranium helps lessen the appearance of wrinkles and promotes a glowing appearance. Read the labels on one’s essential oils to ensure they are pure, therapeutic grade.

Whiteaster/DepositPhotos.com

of plastic. Glass is recycled more easily and doesn’t release harmful toxic chemicals.

n Look for brands that use less packing material and planetforward shippers.

Sustainability to-do list:

by Jordan Peschek

n Go with glass packaging instead

n Choose brands that use the least amount of packaging materials as possible, eschewing plastic in favor of biodegradable, paper-wrapped, cartoned or package-less products.

Beauty is a $49 billion industry in the U.S. That’s a lot of plastic lipstick cases and shampoo tubes buried in landfills and breaking down into microplastics that leach poisonous chemicals into the world’s oceans and our drinking water. As consumers, we can vote with our wallets, sending a clear message to makeup and skincare brands: We want the planet to be beautiful, too.

DIY Natural Facial Toner

30 ml witch hazel 3 drops lavender essential oil 2 drops tea tree (melaleuca) essential oil 2 drops rosemary essential oil 1 drop geranium essential oil Place all ingredients in a one-ounce spray bottle and shake gently before each use.

After washing one’s face, spray toner thoroughly on a cotton pad and wipe on face and neck. Follow up with a natural moisturizer.

Jordan Peschek, RN-BSN, is the publisher of Natural Awakenings Milwaukee. Reach her at Publisher@NaturalMKE.com.

May 2021

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community spotlight

Milwaukee Women in Wellness

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n honor of May’s Women’s Health theme, we are honoring some of the many influential women in Milwaukee that share Natural Awakenings’ vision to educate, empower and connect in the realms of healthy lifestyles and eco-friendly living. Learn how these women share their passion to help others lead their best lives.

Sharon Roy, founder of Camp Serenity S76W18582 Kingston Dr, Muskego 262-903-8774 ∙ CampSerenity.wordpress.com

Donna Gladney, owner of Donna Fit 4 Life, LLC 608 E. Clarke St, Milwaukee 414-793-5086 ∙ DonnaFit4Life.com

Sharon Roy, a current educator at the University of WisconsinWhitewater for nearly 30 years, is also a yoga instructor who founded Camp Serenity as a water- and land-based yoga and retreat center. She created Iron Lotus, a proprietary blend of yoga and weights to increase strength and range of motion while promoting mind and body conditioning.

Gladney, a single mother of two, is a wellness coach in our community who recognizes the importance of exercise and nutrition as a means to prevent disease, live longer and feel one’s best. Her own personal health journey involved turning to more natural ways to heal with tremendous success.

Wellness services offered: Land- and water-based yoga, Iron Lotus yoga, Sand & Land yoga, Paddleboard yoga, Full Moon yoga, Brunch and yoga.

Wellness services offered: Personal training, nutrition coaching, meal planning, nutrition products, workout programming and fitness classes.

Areas of specialty: Iron Lotus yoga and Natural Therapy yoga in the water, sand, grass and studio. Sounds, smells, sights of Little Muskego Lake and the studio with heated floors are calming and restorative to create an environment for natural bonding in a private setting.

Areas of specialty: Gladney specializes in both personal training and nutrition. She is an NASM-Certified Fitness Trainer and received her Associates degree in Nutrition and Dietetics from Milwaukee Area Technical College in May 2020.

What is your philosophy or approach to helping your clients?

“I am passionate about teaching, and the visual and spiritual transformation in my yoga students has been extraordinary and profoundly satisfying.”

What is your philosophy or approach to helping your clients?

“My passion is to help people live healthy lives through nutrition and fitness. I believe health is wealth and it is important to fuel your body with goodness.”

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Greater GreaterMilwaukee Milwaukee

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Putting Love back into medicine. Every patient. Every time.

•Lyme Disease •Cancer •Auto Immune Disease •Pain Management •Concussion Recovery

•Allergies •Autism •Anxiety •Depression •Chronic Infections

The healing model at Brookfield Health & Wellness, LLC, is based on identifying root cause of illness and then applying some of the world’s top energy technologies. These modalities make BHW one of the few integrative clinics in the country capable of successfully treating cancer and other immune system dysfunctions of the body with energy and oxygen modalities.

Amanda Couturier, LPC, FNTP, owner of Whole Life Wellness

(262) 395-4023 Visit us at: www.brookfieldhealthandwellness.com

13000 W. Bluemound Rd, Elm Grove 262-264-8825 ∙ WholeLifeWellnessMKE.com Couturier helps her clients take their healing into their own hands by unlocking and utilizing the innate wisdom that lies within all of us. After a life-changing period in her mid-20s, Couturier learned how to listen to her body and honor it. She now helps others to do the same.

Wellness services offered: Functional Nutrition and Life Coaching for Women Areas of specialty: Digestion and gut health, hormone issues, autoimmune conditions, managing fatigue and improving energy. Couturier focuses on supporting women with healing their relationship to food and to their bodies. She received her Master’s in Community Counseling from the University of WisconsinOshkosh in 2012 and became a Functional Nutritional Therapy Practitioner in 2019.

She has nine years of experience as a licensed professional counselor.

What is your philosophy or approach to helping your clients?

“By learning to make sustainable nutrition, lifestyle and mindset changes, the women I work with are more equipped to create the lives they want to be living so they can truly thrive.”

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May 2021

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INTEGRATIVE

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do

by Ronica O’Hara

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nyone walking into a U.S. hospital today will notice something that was inconceivable 50 years ago—one in three practicing physicians is a woman, and among physicians under age 35, it’s three in five. That compares to one in 14 in 1970. For women needing health care, that fact can change everything. “Research says that female physicians provide better care to female patients than male physicians do,” says Harvard Medical School Associate Professor Alice Domar, Ph.D., a pioneer in women’s mind-body medicine. “They are more likely to listen carefully and take complaints seriously.”

That’s just one factor in how health care is improving for women. Only three decades ago, women were simply considered “small men” in medical research and rarely included as subjects in clinical studies. Today, after a 1993 federal mandate ensured their inclusion, it’s been well established that women metabolize drugs differently than men, respond to health threats with a more robust immune system and are more likely to experience side effects. These findings have helped spur major changes for women in standards, dosages, medications and procedures—resulting in fewer cancer deaths, better treatment of autoimmune disorders and more nuanced cardiac care strategies. Although much has improved about women’s health, much more remains to be done.

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Cancer

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About one in three women is diagnosed with cancer in the course of a lifetime, and they have better survival rates than men, of which one in two receives that diagnosis. Between 2001 and 2017, the overall cancer death rate for women declined by 1.4 percent each year as diagnoses and treatments became more refined and targeted. The number one cancer killer for women is

lung cancer, although 19 percent diagnosed have never smoked.

The next most deadly are cancers of the breast, colon/rectum, pancreas and ovaries.

Breast cancer deaths have dropped by 40 percent since 1989, thanks to greater awareness, early detection and better treatments. “Women learned from the AIDS crisis that making noise gets results,” says Domar. “Look at how far breast cancer research and treatment has come in the past 10 to 20 years, how powerful Breast Cancer Awareness Month is, and that everyone recognizes that pink ribbon.”

Common symptoms: Bowel changes, lingering sores, fatigue, lumps, unusual discharge, difficulty digesting or swallowing, nagging cough or hoarseness, belly or back pain.

New research: An international research team has identified a direct molecular link between meat and dairy diets and the development of antibodies in the blood that increases the chances of developing cancer.

Medical advances: Painful, invasive biopsies may become a thing of the past. Mayo Clinic researchers have developed a simple blood test that detects more than 50 types of cancer, as well as their location within the body, with a high degree of accuracy, and the City of Hope Cancer Center, in Los Angeles, has developed a urine test that analyzes cell-free fragments of DNA to detect cancer.

Preventive strategies: Vitamin D supplementation lowers the risk of mortality across all cancers, German researchers found, estimating that if all Germans older than 50 took such supplements, up to 30,000 cancer deaths per year might be avoided. A 10-year study found that people between 55 and 74 that took a low-dose aspirin at least three times each week lowered their risk of all types of cancer by 15 percent and overall mortality by 19 percent.

One in three American women die from heart disease, more than all cancers combined. “Unfortunately, awareness that heart disease can and does happen to women remains low, and this results in delay of care,” says cardiologist Nicole Harkin of Whole Heart Cardiology, in San Francisco. “Women tend to seek medical care later in the course of their heart attack and with more risk factors, resulting in poorer outcomes, and they are more likely than men to die of their first heart attack.”

Women have different symptoms of heart disease than men, are often misdiagnosed and have a 20 percent greater risk of dying within five years of a heart attack. Pregnant women that develop hypertension are two to five times more likely to later develop cardiovascular disease.

Common symptoms: Heart pressure, fatigue, breathlessness and pain between the shoulder blades.

New research: Eating more than seven servings per day of refined grains like croissants and white bread increased the risk of heart disease by 33 percent and stroke by 47 percent, concluded a study

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Heart Disease

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disorders such as multiple sclerosis in high-risk individuals, reports a study in Cell Metabolism.

in The British Medical Journal. In a Stanford study, participants that ate plant-based meat for eight weeks had improved markers of heart health, lower LDL levels and lost two pounds compared to those eating meat.

Medical advance: To successfully fix a floppy mitral valve that’s hampering blood flow in the heart, doctors can guide a catheter up a patient’s leg vein and staple the troubled parts of the valve with a tiny clip, a safer and less invasive procedure than openheart surgery.

Preventive strategies: Eating nuts several times a week lowers by 30 to 50 percent the risk of heart attacks, sudden cardiac death and cardiovascular disease, four large cohort studies have shown.

Older women with high fitness levels have one quarter the risk of dying from heart disease as women that are out of shape, report Spanish researchers.

Autoimmune Diseases The prevalence of autoimmune diseases has grown by one half in two decades, even as medications and targeted therapies have kept more patients active and out of wheelchairs. “Where it used to be the norm for many physicians to consider women with some autoimmune illnesses to be neurotic, that approach is now being recognized as being abusive and unacceptable. This is a critical step towards recovery,” says chronic fatigue expert Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic!

About 80 percent of the 23 million Americans that suffer from debilitating autoimmune diseases are women, and those conditions tend to develop during childbearing years. The eighth-leading cause of death among women, these illnesses shorten lifespan by an average of eight years. The 80-plus diseases, including fibromyalgia, lupus, celiac disease, Type 1 diabetes, psoriasis and rheumatoid arthritis, are linked to genetics, environmental triggers, some medications, obesity, injuries and stress.

Common symptoms: These vary widely, but may include achy muscles, fatigue, recurring low-grade fever, joint pain and swelling, skin problems, abdominal pain and swelling, hair loss, swollen glands and tingling in hands and feet.

New research: Eating significantly fewer foods containing the amino acid methionine, found at high levels in meat, fish, dairy and eggs, could slow the onset and progression of autoimmune 18

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Medical advance: Evidence is mounting that low doses of naltrexone, a substance-abuse treatment drug, can treat conditions like lupus, Crohn’s disease and rheumatoid arthritis by normalizing the immune system and relieving pain with few side effects. “It costs only about 70 cents a day, is made by compounding pharmacists and is remarkably beneficial for a host of autoimmune conditions,” says Teitelbaum.

Preventive strategy: To fight inflammation, take a daily turmeric or curcumin supplement that includes piperine (black pepper) for better absorption. A University of Houston meta-study in Nutrients found that curcumin supplements improved symptoms in 14 osteoarthritis, two ulcerative colitis and eight Type 2 diabetes studies.

Hormonal Imbalances The past 20 years has seen significant improvements in the studies and treatments of female hormonal issues. “There are now treatment options that allow women to transition into menopause, options for prevention of osteoporosis and momentous changes in fertility,” says Stephanie Seitz, a naturopathic family physician in Scottsdale, Arizona. At the same time, she adds, “I have seen environmental toxins rising in my female population. I see young girls coming in with polycystic ovary syndrome, early menarche and painful menstrual cramping; women having trouble getting pregnant for unknown reasons; the rise of fibroids, premature ovarian insufficiency and endometriosis.”

Hormones are the body’s chemical messengers, regulating processes ranging from hunger to blood pressure to mood and playing a key role in reproduction. They have come under assault from endocrine disrupters, thousands of largely unregulated perand polyfluoroalkyl substances, abbreviated PFAS. These “forever chemicals” are found in everything from plastics to cushions to canned foods, and are in the blood of 98 percent of Americans.

Studies have linked them to girls experiencing puberty one year earlier than 40 years ago; to rising cases of infertility, miscarriages and low birth weight; to menopause occurring two to four years earlier; and to obesity, polycystic ovarian syndrome, endometriosis and breast cancer.

Common symptoms: Because hormones regulate all of the body’s processes, symptoms of imbalance run the gamut and may include fatigue, weakness, erratic menstrual cycles and weight gain or loss.

New research: Early menstruation increases the likelihood of hot flashes and night sweats decades later at menopause, according to a University of Queensland study. Eating five teaspoons of extra-virgin olive oil daily reduced women’s moderate to severe menstrual cramps by 83 percent in two months, Iranian researchers found.

Medical advance: A major study of 9,000 postmenopausal women with hormone-sensitive breast cancer showed 94 percent that received hormonal therapy, but not chemotherapy, did not have recurrences.

Preventive strategies: To avoid toxic chemicals, buy organics; replace plastic kitchen containers with glass; replace Teflon pans with ceramic or cast-iron; use chemical-free cosmetics and shampoos; nix air fresheners and chemical cleaners; and check out food and care products at the Environmental Working Group (ewg. org). To help detox the body, consider working with a naturopathic doctor to develop a program that may include cleansing foods, herbs, saunas, elimination diets and chelators such as activated charcoal and algae.

Depression Women are twice as likely as men to develop depression, with one in four having a major episode at some point in life, yet fewer than half seek treatment. “Many women are too busy caring for others and feel guilty about their depression, fearing it could get in the way of their caregiving goals,” says New York psychoanalyst Claudia Luiz. “Many have the fantasy that if they open that door and allow themselves to focus on their feelings, they won’t be able to keep going.”

Depression occurs most frequently in women ages 25 to 44, and one in five teenage girls reports having had a major depressive episode, a number that has exploded due to social media use.

Psychotherapy is effective for 62 percent of adults with depression, antidepressants work for 54 percent and combining the two is helpful for 72 percent.

Common symptoms: Sadness, anxiety, flat feeling, loss of

motivation or feelings of pleasure, change of eating or sleeping patterns, low energy, difficulty concentrating or headaches.

New research: Sleeping irregular hours, doing night shifts and working for more than nine hours a day have been shown to put women at higher risk of depression, while eating more dietary fiber in produce, grains and legumes significantly lowers this risk.

Medical advances: For the estimated one in four people with depression that doesn’t respond to medication or therapy, emerging approaches offer fresh hope. Low doses of the anesthetic drug ketamine lifted the depression of 70 percent of hard-to-treat subjects by targeting specific serotonin receptors, Swedish researchers report. Transcranial magnetic stimulation, which uses magnetic pulses to stimulate parts of the prefrontal cortex, lifts symptoms for 50 to 60 percent of subjects, studies show.

Preventive strategies: Eating at least two servings a week of wild-caught, oily fish or a daily 1,000-to-2,000-milligram fish oil supplement with a 60-to-40 EPA to DHA ratio has been shown to be effective for symptoms of depression, bipolar disorder, attention deficit hyperactivity disorder and postpartum depression.

Taking a brisk daily walk in nature with a friend or dog lowers four factors linked to depression: a “nature deficit”, physical inactivity, low vitamin-D levels and isolation.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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PERIMENOPAUSE

Hormones During the 40s and Late 30s

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by Joanne Aponte

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or women in their 40s or even late 30s, there can be a lot of disruption in their hormonal cycling. This can lead to significant symptoms that decrease the quality of life, such as: n Very heavy periods; n Shorter menstrual cycles (periods come closer together); n Irregular periods (long cycles or missing a period); n Sore and tender breasts; n More frequent migraines (especially ones that come before, during or after a period); n Night sweats (typically right before, during or after a period); n Mood issues (such as mood swings, low stress threshold, anxiety, depression, irritability and sometimes even rage); n Heart palpitations; n Trouble sleeping.

Women experiencing some of these symptoms may be in the phase of life called perimenopause. Perimenopause is the process of hormonal and brain changes leading up to menopause when periods finally stop and fertility ends. The process typically starts when women are in their forties, though for some women it begins as early as their late 30s, and it can last up to ten years before the final period, or menopause. While it’s a completely normal transition, it can be a tumultuous time for many women.

Perimenopause involves a sequence of events. First there is a decline in progester20

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one levels, as well as high and fluctuating estrogen levels, as though the estrogen is on a roller coaster. As one progresses through the process, eventually estrogen levels will drop and remain consistently low. Towards the end of this process, there are changes in insulin metabolism—which partly explains why it’s so much harder to lose weight in one’s 40s.

Most of the symptoms of perimenopause are due to the declining levels of progesterone, combined with the elevating levels of estrogen. Estrogen can spike up to three times higher than when you were younger. This big gap between high levels of estrogen and low progesterone is what causes problems.

To stay feeling healthy and happy during this process, try the following tips.

Manage one’s stress and aim to keep one’s body in parasympathetic mode (aka “relaxed mode”) by exercising regularly; spending time outdoors everyday; having meaningful relationships and good social connections; practicing breathing techniques, yoga and/or acupuncture; and using adaptogenic herbs such as ashwaganda and rhodiola.

Get adequate sleep and maintain a consistent sleep schedule. If one is unable to sleep on one’s own, magnesium, adrenal support and progesterone could help.

Decrease caffeine to a maximum of one cup per day. Try green or matcha tea instead as these are also great for hormone balance.

Keep alcohol consumption low. Drinking alcohol interferes with the body’s ability to metabolize and clear estrogens.

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Eat a healthy whole-foods diet that is low in sugar, low in white refined and packaged foods, and low in dairy. Think of dairy as a condiment, such as a sprinkle of cheese on a salad.

Eat two to three cups of cruciferous vegetables each day, such as cauliflower, kale, broccoli, cabbage, collard greens and Brussel sprouts.

Ensure good blood sugar balance and address pre-diabetes or insulin resistance— high levels of blood glucose and insulin are very inflammatory and can lead to more hormonal imbalance and fluctuation.

Try magnesium. This mineral helps with sleep, reduces migraine frequency and is great for irritability and anxiousness. It is also involved in the metabolism of estrogen and can help maintain better estrogen balance.

Those with very heavy periods may need to lower their estrogen. Progesterone or nutrients may help. Iron deficiency can make heavy periods worse, so it’s a good idea to have iron levels checked.

Mood issues might signal the need to improve production of neurotransmitters in the brain. Magnesium, B-complex and the amino acid 5-HTP are helpful for this.

Support better estrogen and progesterone balance. A phytonutrient from broccoli called DIM (diindolylmethane) can help balance the estrogens when they are high.

To boost low progesterone, the herb chastetree berry helps the brain increase natural progesterone production. For some women, using a progesterone cream or prescription pill might be needed. Progesterone is particularly helpful when there are heavy periods, sleep problems and high feelings of stress and anxiety.

Dr. Joanne Aponte is a naturopathic doctor at Lakeside Natural Medicine.

Her passion is to help address the underlying causes of health issues with the use of nutrition and natural medicine to promote healing. Her practice focus is on digestive disorders, women’s hormone imbalances and infertility.

Visit LakesideNaturalMedicine.com for more information. See ad, page 24.

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Detox in a Bowl Creamy Arugula Soup

1 Tbsp coconut oil 1 onion, chopped 3 stalks celery, chopped 4 cloves garlic, minced 4 parsnips, chopped 4 cups vegetable or bone broth 1 can coconut milk 2 tsps sea salt 4-6 cups fresh arugula Freshly ground black pepper Heat the coconut oil in a large pot over medium heat. Sauté onion and celery for 5 minutes or until tender.

Add the garlic and sauté another minute or so.

Add parsnips, broth, coconut milk, and salt, and bring to a boil. Once boiling, lower the heat and cover. Let the vegetables simmer 10 minutes or until the parsnips are tender.

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rugula is a member of the superfood cruciferous vegetable family.

Cruciferous vegetables, which include broccoli, cauliflower, brussels sprouts and arugula, are among the healthiest vegetables thanks to their anti-inflammatory, antioxidant and detoxifying properties.

We typically think to eat arugula raw in salads, but it is delicious in soups. Arugula has a peppery, fresh flavor and produces a light and refreshing spring soup.

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Transfer the soup to a blender, and blend until smooth (or use an immersion blender). Then return the soup to the pot and warm over medium heat.

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Sarah Axtell is a naturopathic doctor who helps people facing chronic health conditions such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight-loss resistance. Her passion is using food as medicine with her patients. She has a private practice, Lakeside Natural Medicine, in Shorewood. See listing, page 38.

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Integrative Approaches to Men’s Health Plus: Treating Depression Naturally Travel for the Planet Tips for Eating Vegan on Vacation

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Baby Bites Healthy Homemade Food for Tiny Tummies

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or the first year of a baby’s life, breast milk and formula are the main sources of nutrition, but as early as 4 to 6 months, a little one may be suited to try solid foods.

According to the American Academy of Pediatrics, when a baby consistently holds their head up, has started to sit upright, has doubled their birth weight to a minimum of 13 pounds and exhibits an interest in food, they are ready.

Anjali Shah, a board-certified health coach and author of The Super Easy Baby Food Cookbook, is a proponent of homemade purées and soft finger foods. “A store-bought sweet potato pouch can cost $2.50, whereas one sweet potato is under a dollar, and you can get multiple meals out of it,” says Shah. “So, budget-wise, it’s a lot cheaper. It’s also healthier because you can control what’s in your baby food.”

The process is easy. “If you have a spoon and a fork, that’s a pretty good start, and if you have a blender, that’s really all you need,” says Amy Palanjian, author of Busy Little Hands: Food Play! and blogger at YummyToddlerFood.com. A very basic technique, which both she and Shah employ, involves boiling or steaming vegetables and fruits, puréeing them with a fork or blender to the desired smoothness and freezing one-ounce portions in ice cube trays. Once frozen, the cubes can be popped out, kept in labeled freezer bags and thawed to serve.

They recommend a progression from thin, smooth purées to chunkier blends, and from very mild, single foods to progressively more adventuresome and complex flavors and textures. “Start with a really mild fruit like avocado or a really mild vegetable like carrots, green beans or sweet potato,” Shah advises. “Introduce one food every two or three days to make sure your baby is not allergic and that it suits their digestive system.”

In addition to purées, parents can offer their babies small-cut, softened versions of foods that they can hold in their hands and gnaw, a technique called baby-led weaning. “Your baby will pick it up with their fists, stick it in their mouth and drool all over it and gum it up. It teaches them to chew very early on,” Shah explains.

“Kids need healthy fats for proper brain development,” Palanjian says, suggesting a splash of olive oil in a broccoli purée or a dab of peanut butter in oatmeal. She also favors healthy proteins like a purée made with hard-boiled egg yolk slathered on a piece of toast or a well-blended bit of salmon.

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“At 7 or 8 months, you can add lentils, beans and grains, and around 9 or 10 months you can start introducing mild spices—cinnamon, cardamom, nutmeg, turmeric, cumin, coriander. For example, if you’re going to make a lentil soup for yourself, you could add a few fresh, aromatic herbs like rosemary, oregano or thyme, and then for your baby, you can mash up that same lentil soup and serve it to them.

The key is to avoid the hot spices like black pepper, cayenne or chili powder,” Shah says, noting that salt should be avoided in the first year because a baby’s kidneys cannot handle it. Added sugar is also a big no-no in her book.

“The best way to feel like you’re feeding your baby safe food is to serve a variety of foods over the course of a week,” Palanjian says. “But most of all, learn to enjoy this phase of your baby’s life. It can be a fun milestone. Let them explore. Trust them if they turn their face, close their mouth or push the spoon away. There’s no reason you need to force another bite. Let them show you and be in charge of what goes into their mouth. That can be a great way to set the foundation for intuitive eating.

We want them as adults to be able to say when they’re hungry and when they’re full, and we often have the tendency to try to override that in our kids. So, if you let that develop as it very clearly does and is present from birth, that can be a great thing to do with little ones.”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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by Sandra Yeyati

Come Climb With Us!

Easy DIY Baby Food Recipes

Build Self-Confidence - Reduce Stress

Baby Blueberry Smoothie 1 cup frozen wild blueberries 1 pear, cored ½ banana, peeled 1 cup baby spinach ¼ to ½ cup water Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

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Great Exercise - Have Fun!

16 oz fresh or frozen broccoli 16 oz fresh or frozen cauliflower 4 cups baby spinach ¼ to ½ cup water Put all of the ingredients in a large pot.

Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

Recipes courtesy of Anjali Shah. For more information, visit PickyEaterBlog.com.

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Top 10 Ways to be an Eco-Friendly Pet Owner

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by Gina Saka

ollowing an environmentally conscious lifestyle means making green choices not only for oneself, but one’s pets as well. Here are 10 ways to be an eco-friendly pet owner.

1

Adopt. Adopting a pet saves a life. Millions of animals are euthanized annually because there are so many pets with no homes and too little space in the shelters. When you adopt instead of shop, you also fight against the cruel puppy mill industry, which breeds dogs for profit and keeps them in treacherous conditions. Adopt through local animal shelters and rescues like the Elmbrook Humane Society, in Brookfield.

2

Sustainable Foods. Many kibbles are riddled with questionable fillers and nasty animal byproducts. When choosing pet food, look for whole-food ingredients including carrots, chicken and beef. Many excellent options can be found at Bark N Scratch Outpost, in Milwaukee or Pet Supplies Plus, in Brookfield. Pet parents can also talk to their vets about raw and fresh food diets.

3

DIY Treats. Instead of buying unhealthy treats wrapped in all of that packaging at the store, make them at home. You’ll find many homemade dog treat recipes on Google with ingredients like peanut butter, sweet potato, eggs, and other common household food.

4

Support Local Pet Businesses. Support your local pet boutique rather than going to huge, big-box pet stores. Shopping local also supports the local economy and keeps one’s carbon footprint down. Also, one’ll find cute pet accessories and eco-friendly supplies at places like What’s in the Bowl, in Brookfield and New Berlin, or Bentley’s Pet Stuff which has several area locations.

5

Environmentally Friendly Toys. Many standard toys are made with toxic plastics, chemicals and dyes. Stick with eco-friendly, non-toxic pet toys made from sustainable and recyclable materials.

6

Non-Toxic Shampoo. Conventional pet shampoos use toxic sulfates and surfactants that can cause skin irritation and even cancer. Opt for natural pet shampoos made with castile soap, oatmeal, honey, aloe and other natural ingredients.

7

Spay and Neuter. With so many dogs and cats that need homes, it’s important to prevent unwanted pet pregnancies that can burden the already overpopulated shelters. Be sure to spay or neuter your pet, which can actually also protect them against many diseases and even cancer.

8

Natural Cat Litter. Many cat litters contain silica dust, sodium bentonite and chemical fragrances, which can cause upper respiratory issues and toxicity in cats. Instead, go for natural cat litters made from corn, grain, pine, grass seed and other safe, renewable materials.

9

Compost Poop. Never leave dog poop on the ground or flush it down the toilet as the municipality does not have treatment systems to remove the contaminants in animal waste.

Google how to compost dog poop to create a beneficial soil additive, or reach out to Waste Not Compost or Blue Ribbon Organics, two local composting services.

10

Biodegradable Waste Bags. Instead of plastic waste bags that sit in landfills for hundreds of years, use biodegradable waste bags that can be composted. This goes hand-in-hand with tip #9.

However, please note that pet waste compost should not be used for edible gardens, as there are pathogens that may not break down.

With these 10 easy steps, pet parents can become more ecoconscious and reduce their carbon footprint. By adopting sustainable pet care habits, there can be a greener, safer future for all the furbabies of the world.

Gina Saka is a freelance writer for Natural Awakenings magazine editions across the country. To connect, email her at GinaMarie Saka@gmail.com.

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fit body

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Stay Fit with Bodywork Therapy Enhance Workout Performance and Recovery with Massage

by Marlaina Donato

T

herapeutic massage and other bodywork modalities are well-known stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym.

Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.

Tailored Tools “In the context of exercise, someone who trains three to five times per week at a high intensity will likely have a higher level of fitness. However, the demand placed on the soft tissue structures will equally be high, and may require more treatment to offset this. This may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue

MODALITIES TO HELP EASE PAIN AND STRAIN Swedish Massage: Gentle, gliding strokes to stimulate circulation, lower blood pressure and reduce muscle tension.

Deep Tissue Massage: Specific, focused massage to break up muscle congestion and reduce restrictions.

Sports Massage: Offered at many gyms, physical therapy facilities and recreational sports events for recovery and prevention.

Muscle Energy Techniques: Stretching and hands-on techniques that enable gentle muscle contraction to improve joint function and lengthen muscles.

Myofascial Release: Modalities that specifically target trigger points in the muscles and fascia to release adhesions, increase oxygen and reduce pain and tightness include the following: Active Release Therapy: May be beneficial for chronic pain due to repetitive movements, especially where muscle weakness, numbness or tingling/burning is experienced in the soft tissues.

Instrument Assisted Soft Tissue Mobilization: Also known as the Graston technique, practitioners use an array of hand-held instruments for deep trigger points in the fascia and muscles—beneficial after injuries and conditions such as piriformis, muscleinduced sciatica and back pain.

Myofascial Cupping: A technique that employs cups to create suction on the muscle tissue to move lymph and blood through the area of deep trigger points.

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therapy at Pure Sports Medicine, a London clinic for sports injuries.

After working with high performance athletes for 15 years, he always asks, “What do I need to add to improve a patient’s fitness or performance?” For a patient that wants to improve fitness by running, “I would want to optimize their range of movement and stimulate the nervous system in readiness to exercise. I may look to use some myofascial release techniques, active release therapy, instrument-assisted soft tissue mobilization or muscle energy techniques. This would of course take place before the run.” For post-run recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined with breathwork.

The Fascia Factor Fascia, a network of connective tissue, wraps the body in protective layers from the most superficial muscle to the deepest organs and plays a central role in flexibility. This complex netting can become stuck due to inactivity, injury or surgery.

Keeping it supple is vital for everyone.

Bodywork like myofascial release that targets trigger points—knots of tension—can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique used to reduce the tension in the fascial membrane.

Slowly stretching the fascia will unwind and reduce the pressure on the muscles and nerves, reducing pain and creating range of motion and flexibility,” explains Anthony Hansen, a myofascial release therapist at Therapy on the Gulf, in Naples, Florida.

Hansen, who specializes in a “fast release” technique, emphasizes the importance of a gentle approach. “Trigger points are caused by cellular debris encapsulated by the fascia, so it’s much better to stretch it loose than it is to force it. Normally, it takes about three to five sessions, depending on the condition of the patient, for the fascial system to unwind before the patient will feel relief.”

Active trigger points refer, or radiate, pain elsewhere in the body while latent points tend to be more localized and are sore when compressed. “From a whole-

Fascia’s complex netting can become stuck due to inactivity, injury or surgery, limiting its central role in the body’s flexibility. body perspective and when we put this in the context of fascial planes, restoration of efficient movement is key, particularly post-surgery and when progressing training load,” says Stanbury. “However, this is not just movement of the body (muscles), but movement of blood, lymph and energy.”

A supple, tension-free body helps deter and bounce back from injuries. Regular

bodywork, especially Swedish and deep tissue massage, fosters muscle recovery and helps prevent future issues. Self-massage using foam rollers and massage balls or canes can also be very helpful.

Bodywork offers full-spectrum perks, points out Stanbury, including “improved tissue mobility and elasticity, more efficient blood circulation and reduced anxiety and stress. This will, in turn, help promote better sleep, which is, of course, where we recover best.”

Marlaina Donato is a body-mind-spirit author and composer/recording artist.

Connect at AutumnEmbersMusic.com.

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reforestation and provides living incomes to their cocoa farmers.

At the bottom of the list are:

Chocolate and Child Labor

n Nestle (C+) Nestle has chocolates like Milkybars, Rolos and Tollhouse chips.

They are only 42 percent Fair Trade certified by UTZ, which is a program for sustainable farming. They are making small steps in the right direction, but are behind in aspects like traceability and agroforestry. fotoatelie/DepositPhotos.com

by Gina Saka

n Alter Eco (A) They are also U.S. Department of Agriculture (USDA) organic and palm oil-free, provide assistance for farmers and invest in agroforestry.

Fair Trade Certification

n Equal Exchange (A) This USDA organic chocolate company is committed to supporting farmers by building land resiliency.

This worker co-op puts farmer relationships at the forefront.

The easiest way to ensure that a chocolate bar is made without child labor is to look to the label. The labels to search for are “Fair Trade,” “Fair Trade Certified” and “Fair for Life.” Fair Trade certifications not only prohibit child labor, but ensure farmers are paid fair wages. In addition to Fair Trade, look for “Rainforest Alliance Certified,” “Organic” and “Non-GMO” chocolate to support sustainable, earthwise growing practices.

n Divine (A) This brand is 44 percent owned by the local Kuapa Kokoo cooperative of Ghana and invests in eco-friendly cocoa farms in Sierra Leone. n Endangered Species (A) They are nonGMO, have fully traceable chocolate and donate 10 percent of their profits to the environment and humanity.

Luckily, there are organizations like GreenAmerica.org that continuously keep tabs on and rank the ethical standards of major chocolate brands.

Popular brands that are 100 percent Fair Trade Certified with an A rating from Green America include: 28

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n Godiva (F) Godiva falls to the bottom of the list for having no reported percent of Fair Trade cocoa, use of child labor and lack of due diligence to ensure traceability and living incomes.

n Theo Chocolate (A) This organic and soy-free chocolate company invests in

Chocolate Brand Ethical Ranking

NaturalMKE.com

n Hershey (C) Hershey is 80 percent Fair Trade certified and is known for the Hershey Bar, Reeses and Mr. Goodbar.

However, although they have good traceability, they still need to do more work in providing living income to farmers. n Ferrero (D) Ferrero is 75 percent Fair Trade certified and known for products like Ferrero Rocher, Nutella and Butterfinger. They are behind in providing better wages to farmers as well as agroforestry programs for sustainable cacao harvesting.

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nfortunately, the link between chocolate and child labor is closer than many may think. Seventy percent of the world’s cacao beans come from West Africa, primarily Ghana and the Ivory Coast. The problem is that the cacao beans from this area come as a result of unthinkably cruel child labor. Some of the largest chocolate companies that people know and love use cacao beans that were grown and harvested by the hands of children, often in life-threatening conditions.

n Mars (C+) Mars has chocolates like M&M’s, Snickers and Twix. Their chocolate is only 47 percent Fair Trade Certified, and they are behind in areas like traceability, paying living incomes and agroforestry.

This list is not exhaustive. For information on additional chocolate brands, visit GreenAmerica.org/Chocolate-Scorecard.

When it comes to chocolate, it’s important to choose brands that are 100 percent certified fair trade. This helps ensure a better tomorrow with fair wages for cacao farmers and zero tolerance for child labor. In addition to looking for the Fair Trade labels, consumers can email mainstream companies urging them to put an end to unfair wages and child labor by choosing ethically sourced cacao.

Gina Saka is a freelance writer for Natural Awakenings magazine editions across the country. To connect, email her at GinaMarieSaka@gmail.com.

IgorVetushko/DepositPhotos.com

Reiki for Self-Care

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by Cindy Carlson

hen it comes to keeping the mind and body balanced and clear, self-care is a very important part of the equation. We feel better and are more prepared to have caring relationships with others when we take care of ourselves. Self-care fills us with love, keeping us strong and centered so that we can handle daily stresses and obstacles, and gives us the tools to keep calm and relaxed no matter what life throws our way. The loving and vibrant energy of reiki is a wonderful form of self-care.

When the nervous system is fired up, the “fight, flight or freeze” response kicks in and adrenaline surges through the body. This makes us feel anxious, nervous, tense or even panicked. The nervous system needs to relax, and in some cases, be retrained or reset to be less sensitive to everyday stresses and disturbances.

Reiki calms the nervous system, allowing one to relax and heal at a very deep level.

Illness, trauma, injuries or negative emotions can create blocks or stagnant energy. Reiki is an intelligent energy that helps us connect to our own innate healing by allowing us to move through and free up those blocks. The body is very intelligent—the heart beats, the blood flows, and the food digests, and we do not need to think about any of these processes as the intelligent energy of the body takes care of all this on its own. This intelligence knows what is needed to heal. Reiki allows the innate healing to occur through deep relaxation, assisting the body to move energy more freely and completely. As energy moves more freely, we feel better and our intuition can guide us to what our body needs to heal. This could be activities that would benefit the body or mind, foods that the body needs, practices such as meditation or breathing to help the body, or practitioners that can help us heal. As we are more

open to this guidance we can move into greater healing and better overall health.

Limiting patterns and beliefs are another common place for people to get stuck. Anxiety can cause looping thoughts in our minds, often telling stories that are not true or have not happened but keep us in a state of fear or panic. This can hold us back from moving forward in our lives. Reiki can break up these patterns, allowing energy to shift and then align with more positive thoughts and feelings. The more we can break up old patterns, the easier it is to make positive changes in our lives, such as ending self sabotage and self-defeating behaviors so that we can begin to realize our dreams and become more connected into our joy.

Reiki can help us uplift our energy and discover our path of creativity and transformation, causing us to feel inspired in our connection to our higher self or intuition. As we follow this guidance, we feel passionate about life and excited for new endeavors, moving into an expanded awareness of what life is and where it can take us. Giving up the “small mind” allows us to see the world from a larger perspective. As we expand into new places and ideas, we give birth to new possibilities and fuel joy and love on deeper levels, making them a more constant emotion. We are able to feel the wonder and joy of life itself and remove the veil that keeps us from seeing the truly magical world that we are living in.

We realize our power when we see that we are the creators of our lives and that we have the freedom to create new experiences—if we are willing to give up the old stories and beliefs that hold us back. Reiki not only calms our fears but also opens the door to our greatest joys.

Allow the gift of reiki and see where the journey takes you.

Leave old patterns behind and relax into the new opportunities that are waiting to be discovered and experienced. Reiki can help us put ourselves first so that we can live our best lives. It is a wonderful gift that provides powerful healing and greater balance to improve overall health.

Cindy Carlson is a reiki practitioner in Milwaukee offering her clients in-person, distant and group distant healing sessions.

Visit her website at CarlsonHealing.com for more information or to book a session. See ad, page 31.

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green living

Sustainably Stylish Eco-Fashion that’s Kind to the Planet

by Kajsa Nickels

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year from rarely worn manufactured clothing and the lack of recycling. The greenhouse gas emissions from the production of these textiles total more than 1 billion metric tons per year, more than produced by international flights and maritime shipping combined.

Sustainable clothing is important for both the planet and those wearing the clothing, says Jeff Garner, a fashion designer in Franklin, Tennessee, who founded the eco-label Prophetik. “The worst effect is the washing of clothes. The synthetic fabrics and dyes come off in the laundry process and go into our groundwater and oceans, including the microplastics from polyester clothing.”

Jay Charlton, founder of the UK’s Viva la Vegan fashion brand, believes eco-friendly fashion does not have to be poorly produced or poorly designed. Nor does it mean choosing between a million different options, says Charlton, who found her passion for vegan-statement apparel after adopting a vegan diet. “One easy choice here is organic cotton over conventional cotton. While not perfect, it is better for the environment. Most organic cotton is produced under better working conditions for the farmers, too,” she says.

She also stresses the importance of reading labels to determine where clothes originate. “The next time you go shopping, seek out sustainable vegan fabrics and fair wear policies to do what’s right for the planet, people and our animal friends.”

he trendy “fast fashion” industry standard that originated in the early 1990s has had far-reaching effects that continue today. With a production turnaround time as short as four months, designer knock-offs made with inexpensive materials line the shelves of shopping centers throughout the world. But cheap textiles come with a hidden price tag.

According to the documentary The True Cost, consumers worldwide buy around 80 billion new items of clothing per year, a 400 percent increase from 20 years ago.

A report by the UK-based Ellen MacArthur Foundation, which advocates a regenerative, circular economy, found that more than $500 billion in value is lost globally every

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image courtesy of FairIndigo.com

Clothing from companies like Fair Indigo use more sustainable fabrics and ensure better lives for garment workers.

Sustainable Yet Stylish Just because something is safe for people and the planet doesn’t mean it can’t also be fashionable. Fair Indigo, located in Madison, Wisconsin, is a sustainable clothing company that specializes in garments made from organic Peruvian pima cotton. According to president and co-founder Robert Behnke, Peruvian pima cotton is prized for its longevity and durability. “We want to show the world that organic and sustainable does not have to be either too ‘crunchy’ or too trendy. The clothes that people wear every day— the clothes that make them feel comfortable—these are the brands that will have the greatest impact in truly changing the world.”

Fashion doesn’t have to be brand-new in order to be in style.

Although secondhand clothing has been regarded negatively in the past by some, it has become more popular in recent years, especially during the COVID-19 crisis. Market researchers predict that resale clothing sales will increase 185 percent in the

next decade compared to 20 percent for fast fashion. Creative ways we can help reduce clothing waste while staying in style include the following:

What can Reiki and Energy Healing do for you? ● Relax and Calm the Nervous System

Clothing exchange parties. Friends and family members can swap clothes and nonsized items such as purses, hats and scarves in fun, socially distanced events.

● Bring a Sense of Peace and Well Being to Body and Mind

Creative mending. People that have extra time on their hands may like to learn a new skill. Also known as visible mending, creative mending includes freestyle stitching around holes and tears, and both beaded and Japanese shashiko embroidery.

● Identify Limiting Patterns and Beliefs that may Hold You Back

● Help you Connect to your Own Innate Healing

● Enjoy Deeper Sleep ● Connect to Your Joy

Allow the powerful energy of Reiki to soothe and relax your mind and body.

Repurpose into something new. If an item of clothing is beyond repair, it doesn’t have to be thrown away. Old T-shirts can be turned into blankets, pillowcases and even coin purses. Men’s dress shirts can be transformed into dresses for young girls or onesies for babies.

image courtesy ofVivaLaVegan.com

Kajsa Nickels is a freelance writer in Salisbury, Massachusetts. Contact her at Kajsa.BlueMountain@gmail.com.

Embrace plantbased workout clothes from companies like Viva la Vegan.

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healthy kids

Natural Mama Holistic Approaches to a Healthy Pregnancy

wavebreakmediamicro/AdobeStock.com

by Julie Peterson

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uring her first pregnancy, Sarah Wallace, a former registered nurse in Atlanta, was chronically anemic. “I was so tired I would fall asleep while I was eating dinner,” she says. That pregnancy resulted in a baby with a low birth weight.

Fortunately, Wallace learned more about nutrition and wellness. Her now 4-year-old has caught up to the growth charts and is thriving, and her next pregnancy went smoothly.

No matter how pregnancy is counted—280 days, 40 weeks or three trimesters— mama and baby share blood, nutrition and air for the duration. “Taking a holistic path before and during pregnancy is about embracing the nature of our bodies and committing to maintaining all aspects of wellness during this journey,” says Nancy Peplinsky, founder of the Holistic Moms Network, based in Caldwell, New Jersey.

Nutrition for Two The right foods nourish the growing baby, the placenta and the mother’s increasing blood volume, maintaining the mother’s body during the complex mission. Whole foods rather than processed are best. The Whole 9 Months: A Week-By-Week Pregnancy Nutrition Guide with Recipes for a Healthy Start, by integrative obstetrician-gynecologist

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(OB-GYN) Jennifer Lang and dietitian Dana Angelo White, makes it easier to select the proper nutrients along the way and provides ways to deal with nausea and cravings.

Choose organic foods when possible to reduce exposures to pesticides. If organic isn’t an option for every food, The Shopper’s Guide to Pesticides in Produce, from the Environmental Working Group (ewg. org), can be downloaded and taken to the market. Either avoid foods on the “Dirty Dozen” list or go organic for those items.

A high-quality prenatal vitamin fills nutrition gaps. Wallace saw a difference between her first and second pregnancy

by switching brands. “The first time, I took generic prenatal vitamins. With the second pregnancy, I found whole-food supplements. I never got that exhaustion, and my second baby was a healthy weight,” she says.

“Research has shown that healthy nutrition during pregnancy improves outcomes for mom and baby, while unhealthy food choices can lead to premature childbirth, high-risk pregnancies and poor developmental outcomes in children,” says Peplinsky.

In addition to clean food, it’s important to reevaluate body care products and household cleaners for toxicity. The National Institute of Occupational Safety and Health has linked personal care and cleaning product ingredients to endocrine disruption, developmental and reproductive disorders, neurotoxicity and cancer.

Options such as stretching, walking and prenatal yoga can be soothing for mom and baby. Burgess also advocates prenatal belly dancing to raise the heart rate “while bonding with your baby and relishing your beautiful pregnant form.”

Peplinsky notes, “A holistic approach to pregnancy also embraces integrative therapies such as meditation, yoga, acupuncture and chiropractic, which may assist in reducing stress, minimizing physical discomfort and joint pain, while improving overall life quality for mom and baby.”

Support Along the Way A healthy pregnancy includes assistance. In the U.S., most women choose an OB-GYN, with just over 9 percent of 2017 births incorporating a midwife to support the mother before, during and sometimes after birth. A midwife is medically trained and, depending on state law, may offer gynecological examinations, birth control counseling and prescriptions. On her own or as an assistant to a doctor, she coaches the mother during labor and assists with the delivery, which may be in a home, birthing center or hospital. The American College of Nurse-Midwives, in Silver Spring, Maryland, offers a midwife locator.

Body Love

Kristen Burgess, in Fife Lake, Michigan, creator of the website NaturalBirthAnd BabyCare.com, teaches classes for momsto-be. “[Exercise] helps your blood volume increase, brings plenty of oxygen to your baby, increases your stamina and endurance for labor (which is an athletic event), and perhaps best of all, keeps you feeling great,” she writes in her blog.

Another option is engaging a doula that focuses on emotional support for mom, her partner and the family during pregnancy and birth. During labor, she may offer massage, encouragement and breathing coaching. While doulas only provide non-medical care, they can offer evidence-based resources to inform decision-making. There is a database to find one at DoulaMatch.net.

There are also books and apps to provide week-to-week details on pregnancy. Genevieve Howland, a childbirth educator in Destin, Florida, and author of The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth, offers a weekly article at MamaNatural.com about what’s going on with the developing baby and mother.

“Being a holistic mom is about connecting the mind, body and spirit, and approaching wellness with all three in mind,” adds Peplinsky. “The more we listen to our instincts and our needs, the more our health improves during childbearing and afterwards.”

Julie Peterson writes about health and wellness. Reach out at JuliePeterson2222@ gmail.com.

Pregnancy Apps Tracking exercise, nutrition, baby bump images, the joys of the journey and the baby’s development are available options in a variety of apps. There are even apps for dads. cottonbro/Pexels.com

Ovia has many features that expand based on the data entered.

It answers questions about food safety and medications, and even has a community feature to connect with other moms.

Hello Belly offers practical tips and a good dose of silliness with pregnancy jokes and memes. There are also yoga videos.

Glow Nurture can be customized, has community spaces, symptom trackers, reminders for appointments and a boatload of articles.

katie/Pexels.com

Expectful Pregnancy gives reminders to focus on joy by taking a moment to breathe or meditate. With guided sessions for pregnancy, moms-to-be can put regular meditation practices in place.

Sprout Pregnancy has a pregnancy timeline, weight tracker and journal. The 3-D images showing development of the baby are really cool, as well.

Who’s Your Daddy gives Dad a to-do list, weekly updates, a development timeline, suggestions for taking care of Mom and helps him pick baby names.

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With so much uncertainty regarding COVID-19, many Milwaukee events have been temporarily cancelled or postponed in the efforts to keep our community safe. Please continue to take protective measures and follow public health guidelines to keep you and those around you safe and healthy.

Finally, thank you for continuing to read Natural Awakenings Milwaukee and support its advertisers.

This allows us to continue to publish during these unprecedented times. Natural Awakenings could not do it without you. We will continue to share information on events taking place this year, so please continue to read the magazine, and follow us on Facebook and Instagram for updates. Be well, Milwaukee!

FRIDAY, MAY 7

savethedate FRI-SUN • MAY 7-9 10th Anniversary Midwest Women’s Herbal Conference: Healing the Earth, the People, and the Plants – Keynote speaker Rosemary Gladstar and many other amazing herbalists and healers.

Enjoy a healing community and rich learning environments as well as an artisan marketplace and more. Early registration discount available until Apr 1. MidwestWomensHerbal.com.

SATURDAY, MAY 8 Reiki Level I Training – May 8 or June 4. 9am4:30pm. Reiki is a Japanese energy healing art for stress reduction, relaxation and promotes healing of body, mind & spirit. Level I reiki w/Amy Wilinski will teach you how to do reiki on yourself and others. You will be able to immediately incorporate this into your life. $185. Golden Light Healing Retreat Center. Info@GoldenLightHealing.net.

GoldenLightHealing.net.

SUNDAY, MAY 9 Mother’s Day Celebration – Part of Fellowship, 10am. Rev Patricia Schlick will be giving her farewell address as she prepares to move to St Paul. Unity Center in Milwaukee, 1717 N. 73d. St., Wauwatosa 53213, 414-475-0105, UnityCenterIn Milwaukee.com.

FARMERS’ MARKETS West Allis Farmers’ Market – Saturdays, Tuesdays, Thursdays starting in May. Sat, 1-6pm; Tue

& Thu, 12-6pm. Later start times allow for morning harvesting. Special hour for vulnerable shoppers and seniors during COVID-19 are Tue and Thu, 11am-12pm. 6501 W National Ave, West Allis.

414-940-1371.

Greenfield Farmers’ Market – Sundays starting in May. 10am-2pm. Enjoy fresh produce, bakery, dairy and meat, specialty items, ready-to-eat foods and live music. Konkel Park, 5151 W Layton Ave, Greenfield. 414-329-5275.

Butler Farmers’ Market – Mondays starting in May. 12-6pm. The market will be closed Monday, May 28 for Memorial Day. Many new vendors joining this year. Farm-fresh produce, fruits, honey, candy, specialty meat products, and ready-made foods. Hampton Ave between 125 and 124 sts, Butler. 414-541-0089.

plan ahead JUNE Dr. Vijay at Unity – June 5, 6. Begins with a supper at 5pm on Saturday, followed by teaching and music with Unity musicians. Sunday afternoon, following fellowship, Dr. Vijay will continue his teaching. The event is free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377. UnityCenter InMilwaukee.com.

JULY Drum Making Workshop With David Wilinski – July 17 or Sept 5. 12:30-5pm. Craft your own ceremonial hand drum. Choose from elk, horse or buffalo hide; you will be taught about the various medicine gifts each animal spirit brings and how

CLASSES SPIRITUAL PATH-FINDING for intuitive women, private soul sistering at WonderSpirit. com/classes/. Relationship rules, confidencecreating, interactive in-person and virtual options.

SUPPLEMENTS FREE, EXCLUSIVE, PLANT-BASED SUPPLEMENTS – Try Terra Power Greens for free!

Just pay shipping. TerraLifeStore.com, click free sample set or Amazon. 954-459-1134.

to use the drum for meditation and healing. Price includes all materials to create the 15” ceremonial drum and drumstick that you will take home with you. $195. Golden Light Healing Retreat Center. Info@ GoldenLightHealing.net. GoldenLightHealing.net.

Whispers on the Wind Shamanic Program w/ Amy Wilinski – Next group begins July 28. Are you searching for the meaning in your life? Would you like a deeper connection with nature and the spirit world? Intensive training program in shamanism, energy medicine and self-transformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLight Healing.net.

AUGUST Mediumship Workshops: UK Medium Mavis Pittilla – Aug 14-15 Let’s Talk About Love (open to all levels), and Aug 17-18, Confident Communication (pre-requisite workshop with Mavis Pittilla or working as a professional medium). A rare opportunity right here in the Midwest to learn from one of the most experienced, trusted mediums of our time. Golden Light Healing Retreat Center. For more info: 920-609-8277. GoldenLightHealing.net.

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ongoing events Email Publisher@NaturalMKE.com for guidelines and to submit entries.

thursday Minister’s Book Study – 9:15-10:45am. This is an open forum currently discussing Thich Nhat Hanh’s book, The Art of Living. If you are interested in joining this study via Zoom meeting, please pick up a copy of the book at the Center (call first), and get the details to join Zoom. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377.

UnityCenterInMilwaukee.com.

daily Prayer Pause – 12 noon. Join Unity Centers around the world at 12 noon wherever you are. Hold the Center, community, state, country, world in prayer and high consciousness for a minute or two, praying for the health and well-being of all people. Unity Center in Milwaukee. 414-475-0105. UnityCenter InMilwaukee.com.

Silent Unity Prayer and Healing Circle – 11am.

This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee.

414-475-0105. UnityCenterInMilwaukee.com.

Mid-Day Meditation – Everyday, whenever you want or need a break, simply go to UnityCenter InMilwaukee.com and click the meditation tab.

Meditations are changed every Wednesday, and you can go back to listen as often as you like. Unity Center in Milwaukee. 414-475-0105. UnityCenter InMilwaukee.com.

A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering. Class Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Joann Baumann: 414-745-7377.

UnityCenterInMilwaukee.com.

sunday Sunday Celebrations at Unity Center In Milwaukee – 10am. Streaming live on the website: UnityCenterInMilwaukee.com.

wednesday

Coffee and Conversation via Zoom – Following Unity Center Sunday service. A Zoom meeting site you can join for coffee and conversation. Chat for 45 minutes or more every week like sitting around a table at the center. Zoom meeting number: 87687491644.

Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandy Krause: 414-581-2626, SKrause20@outlook.com.

UnityCenterInMilwaukee.com.

saturday Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game night. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

Sandy Krause: 414-581-2626, SKrause20@outlook. com. UnityCenterInMilwaukee.com.

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community resource guide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit.

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Organic, cold-pressed Cranberry Seed Oil, high-quality hemp, premium brands. Made in Wisconsin. Made in the USA. See ad, page 15.

CHIROPRACTIC ALIVE CHIROPRACTIC

Dr Robert Fugiel, D.C. 12930 W Bluemound Rd, Elm Grove 262-955-8867 GoAliveChiro.com Experience the difference at Alive Chiropractic with a complete health consultation, neurological evaluation and muscle assessment.

Schedule your first appointment today! See ad, page 32.

COMPOST SERVICE BLUE RIBBON ORGANICS 262-497-8539 BlueRibbonOrganics.com

For organic compost & soil blends in bulk, by bag or delivered straight to your yard, grow in Blue Ribbon Organics this spring. See ad, page 7.

WASTE NOT, LLC

414-659-7667 WasteNotCompost@wi.rr.com WasteNotCompost.org We pick up your food waste weekly and turn it into compost— the most environmentally friendly way to dispose of your food waste. We also deliver fresh compost. $4 per week. See ad, page 21.

CRYSTALS ANGEL LIGHT CENTER FOR THE HEALING ARTS

13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightShopping.com Experience over 20,000 amazing crystals, rocks, gemstones, natural stone jewelry and metaphysical supplies—at affordable prices.

Angel Light also offers great workshops, intuitive readings, and personal healing sessions.

FREE SPIRIT CRYSTALS

4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 23.

CSA PROGRAM AMY’S ACRE LLC

Community Supported Agriculture Amy Wallner 414-323-2210 AmysAcre.com Join our CSA program today and eat local, organically grown food all season long with convenient pick-up locations in your community. See ad, page 19.

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, page 5.

HOLISTIC DENTISTRY OF PORT WASHINGTON

220 N Franklin St, Port Washington 262-235-4525 • HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body perspective. We combine advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 40.

INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 262-691-4555 • WINaturalDentist.com

“…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, page 3.

WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY

125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.

SUPPORT LOCAL SMALL BUSINESSES! They need us now more than ever. Choose to buy from local business owners, shops and farmers. Find local practitioners who can help you with stress, sleep, diet, healing, and more.

We need each other to stay balanced and healthy as individuals and as a community.

Check out our ONLINE RESOURCE GUIDE for even more business listings that may offer exactly what you need at NaturalMKE.com/businesses.

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THE GREEN TEAM OF WISCONSIN

FITNESS

414-721-1431 Info@GreenTeamWI.com GreenTeamWI.com

DONNA FIT 4 LIFE LLC LaDonna Gladney 414-793-5086 DonnaFit4Life.com

Donna’s passion is to help people live healthy lives through nutrition and fitness. Offering fitness training, nutrition counseling and meal planning, exercise programs and more. Virtual training available. See ad, page 31.

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 stateof-the art, bio-energetic technology to identify underlying root cause issues. See ad, page 15.

The Green Team of Wisconsin provides thoughtful landscape design and installation, full property maintenance, and allnatural turf care and weed control. See ad, page 25.

LACEWING

Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care.

Organic landscape practices in all habitats. See ad, page 23.

LIFE COACH TERESA HUMPHREY, LLC

Life Coach/Intuitive providing services for children, teens and women. Creating greater strength and resilience. Unique sessions tailored just for you. Helping you to shine your light. See ad, page 24.

WAY WITHIN HYPNOSIS

Indi Gundrum 608-291-7234 WayWithinHypnosis@gmail.com TheWayWithinHypnosis.com

MASSAGE THERAPY MIND & BODY CONNECTION

THERAPEUTIC & ORTHOPEDIC MASSAGE 12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593 Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage.

LAWNCARE/LANDSCAPE SERVICES ECO HARMONY LANDSCAPE

414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and lowmaintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 35.

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Greater Milwaukee

LAKESIDE NATURAL MEDICINE 3510 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748

Sarah Axtell, ND, Joanne Aponte, ND, and Aidanne MacDonald-Milewski, ND, are Naturopathic Doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 24.

MENTAL WELLNESS LET’S GET BALANCED WELLNESS

Terry Steiner, Amare Wellness Advocate 262-894-0213 MyAmareGlobal.com/19422 Terry Steiner is an Amare Wellness Advocate with a passion to help you achieve your optimum mental wellness holistically. See ad, page 15.

Center for Wellbeing 301 Cottonwood Ave, Hartland 414-243-9851 • C4WB.com

HYPNOSIS

Try hypnosis today to harness the healing power from within.

Manage depression, stress, anxiety, addiction and more.

Schedule an appointment today.

MEDICINE - NATUROPATHIC

MEDICINE – FUNCTIONAL & INTEGRATIVE GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com

25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care.

We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.

NaturalMKE.com

MYOFASCIAL RELEASE 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, page 27.

WHITE WOLF MFR

4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.

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, page 29.

NUTRACEUTICALS & SUPPLEMENTS STANDARD PROCESS

Kathy Kiss Sr Account Manager KKiss@StandardProcess.com

REAL ESTATE SHOREWEST REALTORS

Cierra Burmeister • 262-607-0215 CBurmeister@Shorewest.com Cierra.Shorewest.com

Standard Process is a Wi s c o n s i n - b a s e d , family-owned, wholefood-based nutritional supplement company that partners with healthcare practitioners to address issues related to health conditions. See ad, page 2.

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, page 35.

NUTRITION

REIKI

WHOLE LIFE WELLNESS

262-264-8825 13000 W Bluemound Rd, Ste 215, Elm Grove WholeLifeWellnessMke.com Amanda Couturier is a Functional Nutritional Therapy Practitioner and Life coach with a mission to help women heal, grow and thrive. See ad, page 7.

OUTDOOR RECREATION TREETOP EXPLORER TREE CLIMBING ADVENTURES & TRAINING 262-894-4949 • 620 Maple Ave, Waukesha TreetopExplorer.com Curt@TreetopExplorer.com

Climbing tall trees, you are energized yet at peace.

Public climbs, group events, climbing classes.

Fun - Fitness - Adventure!

See ad, page 23.

PHYSICAL THERAPY 1212 BODYWORKS

20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 • 1212BodyWorks.com Experience a unique approach that resolves muscle weakness at the root of pain and tightness. As a Certified “Muscle System Specialist,” Emily helps clients move, walk and balance with ease.

See ad, page 27.

PSYCHIC READINGS MIKE POZORSKI

Psychic Medium 920-901-9329 MiPozorski@gmail.com MeetMikePozorski.com Experience spirit communication and reach loved ones who have passed on. Your loved ones are just a thought away. Schedule today! See ad, page 25.

BE REIKI WITH RHIANA Rhiana Tehan 262-498-4162 BeReiki.com

Quiet your mind. Nourish your spirit. Heal your pain. Rhiana offers online Crystal Reiki Training classes, Usui/ Holy Fire & Karuna Master reiki training and treatment. Located in Mukwonago. See ad, page 35.

SIENNA SKIN & BEAUTY

Lauren Molter, Owner/Esthetician 13625 W Greenfield Ave, New Berlin LMolter@SiennaSkinAndBeauty.com 414-436-7888 • SiennaSkinAndBeauty.com Sienna Skin & Beauty places an emphasis on mind and body wellness when treating the skin.

Education, skin health and relaxation are of utmost importance.

SPIRITUALITY UNITY CHURCH

Rev Mari Gabrielson 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityCenterInMilwaukee.com A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 24.

STRESS MANAGEMENT EQUILIBREX

CINDY CARLSON REIKI AND ENERGY HEALING

121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 31.

RETREAT 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.

SKIN CARE L’BRI PURE N’ NATURAL

262-353-1555 DKlopp19@gmail.com LBri.com/diklopp (Free Samples available)

Dr Joanne Flanagan 414-349-4932 Equilibrex.com Conquer stress, protect from electromagnetic radiation, and balance your life force energy with the Equilibrex pendant— an energy field regulator.

Purchase online and read supporting research at Equilibrex.com. See ad, page 35.

WELLNESS FAIR WELLNESS, BODY, MIND & SPIRIT EXPO: APRIL 25 Dr Joanne Flanagan 414-349-4932 WellnessBodyMindSpirit.com Four Points Sheraton, Brown Deer

Join us 10am-5pm for the latest advances in alternative health and healing, the nation’s finest selection of doctors and providers, life coaches, psychics, mediums, tarot card readers, astrologers, artists, palm readers and more. Booths available!

Choose your skincare that is naturally good and experience healthier, younger-looking skin.

The Best of Nature and Science combined!

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