Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
You are as amazing as you let yourself be. Let me repeat that. You are as amazing as you let yourself be.
—Elizabeth Alraune
As our loyal readers know, our mission at Natural Awakenings centers on three key actions: to educate, empower and connect We embrace the importance of self-empowerment, because at the end of the day, our thoughts and actions are some of the most powerful forces that influence our peace and well-being. At the same time, the importance of community, of being surrounded by love and support and nonjudgment, cannot be overstated. This month’s theme, Finding Our Tribe, explores the importance of finding community to honor body, mind and spirit.
Empowering insights and opportunities to connect with like-minded people in our community are offered by our local health-and-wellness leaders throughout the magazine. Perhaps this is the month to try a new workshop, class or event and explore something new. Even stepping into a wellness center for a massage or red-light therapy, visiting the natural dentist for a cleaning, or stopping in for acupuncture, may present you with an opportunity to connect with someone or spread kindness.
Our feature story, The Power of Community, offers inspiration to build connection (page 26). Many of the longest living populations with the highest quality of life can be found in the Blue Zones. Nourishing food, along with supportive family and community, are key elements of the Blue Zones. Read more on page 28 and in our feature story. Pet parents can find community with other animal lovers as well; enjoy our Natural Pet article on page 36. And for the kids, teens and tweens, we share a reminder on page 22 that feeling lonely is very common, and finding ways to build connection can be simpler than we often realize.
Finally, enjoy our Eco Tips (pages 10 and 11) and Healthy Living ideas throughout the issue to enjoy cleaner, healthier living for you, your family and Mother Earth. The Electrolytes 101 article on page 20 reminds me to quench my thirst in the dog days of summer and may do the same for you.
We welcome you to share an article, advertiser, recipe, or the magazine itself, with people in your own community circles! For anyone who loves to learn more about the ways to maximize health, happiness and satisfaction in life, Natural Awakenings is for them.
You truly are as amazing as you allow yourself to be.
Jordan Peschek, RN-BSN, Publisher
Cover image by Jordan Peschek
Cadence
Chiropractic Offers
Complimentary Consultations
Dr. Amanda Haeg, Eden Prairie Chiropractor, is providing complimentary consultations designed to help new clients feel safe and tailor services to their exact needs. “I am passionate about finding the root cause of health issues to help people heal from the inside-out,” shares Dr. Haeg.
She supports clients at Cadence Chiropractic & Contrast Suite by addressing the upstream cause of issues and uses a variety of advanced non-invasive tools including thermography scans, X-rays and video X-rays, all of which will give a deep insight into how best to help each client. They receive full explanations and have answers to all questions.
Alloy Acupuncture Provides Wholistic Healing in Woodbury
Alloy Acupuncture, in Woodbury, offers a variety of natural and holistic wellness services including acupuncture, cupping, herbal treatments, nutritional support and ultrasound. Founded by licensed acupuncturist Miriah Cox, LAcOM, Alloy Acupuncture provides patient-centered care to prevent and heal from mental and physical health concerns.
Cox’s holistic approach with acupuncture and complementary therapies has helped patients with a range of conditions including: insomnia, mental health conditions, infertility and pre-natal conditions, headaches and migraines, auto accident injuries, neuropathy, musculoskeletal pain and chronic pain.
Haeg is the only chiropractor in the state offering the Pierce Results System. With a specific system of analysis and correction, care will be tailored to each client’s exact needs, providing them with precisely what will them heal and stay healthy. The Pierce Results System is an objective assessment, allowing each client to see the results from the chiropractic care. Dr. Haeg states, “You won’t just feel a difference— you’ll notice it yourself on your progress X-rays!”
Haeg is a former football player whose journey to become a chiropractor began after being sacked on the field. She has a deep understanding of movement patterns and the interplay between bones, muscles, ligaments, tendons and nerves, bringing the full picture into client care to help each person get better and stay active.
Location: 6409 City W Pkwy, Eden Prairie. For more information or to schedule a consultation, call 952-855-7656 or visit CadenceChiroMN. com See ad on page 23.
Cox is a mother of three who was inspired to pursue a career in acupuncture after experiencing significant relief from post-concussive migraines through acupuncture treatments. She earned her master’s in acupuncture and herbal medicine from Northwestern Health Sciences University and continues to stay updated on the latest research to optimize the health of each person she serves.
“Want to know if acupuncture is the right treatment for you? Our acupuncture consults are always free, whether by phone or in person,” Cox shares. The clinic is open from 2:00 p.m. to 7:00 p.m. on Monday and Friday and from 9:00 a.m. to 7:00 p.m. Tuesday through Thursday.
Location: 7650 Currell Blvd, Woodbury. To schedule a free consult or learn about new patient specials, call 920-838-1526. For more information, visit AlloyAcu.com See ad on page 17.
Dr. Amanda Haeg
Miriah Cox
Empower Thyself Initiation with Genevieve Wachutka
Genevieve Wachutka Healing Arts offers the Empower Thyself Initiation training, a program designed to help individuals integrate more light into their lives, providing clarity, energy and tools for personal growth. This two-day class teaches rituals, meditations and practical tools to help quiet the mind, overcome obstacles with greater ease and create more peace of heart and mind.
Participants gain insight into balancing emotions, accelerating healing and connecting with their higher selves. With ongoing support from Wachutka, individuals can navigate life’s challenges, enhance their relationships and pursue their goals with more ease and clarity.
Many past participants offer encouragement and positive feedback. One person shared, “I highly recommend anyone to experience the Life Activation and Empower Thyself Initiation offered by Genevieve! I’ve personally experienced a major positive and lasting change after receiving these.”
For more information and to register, call 763-222-8600 or visit GenevieveWachutka.com See ad on page 11.
Women’s September Mushroom Conference Celebrates Eighth Year
Mycelium Mysteries, the Women’s Mushroom Conference, will be held September 20 through 22 in Almond, Wisconsin. Now celebrating its eighth year, this immersive weekend will offer unique learning opportunities in an encouraging and nourishing atmosphere at Camp Helen Brachman, where participants can explore 200 acres of wooded land on mushroom and plant walks.
Hosted by the Midwest Women’s Herbal Conference, the event will feature workshops and forays led by mushroom experts, allowing attendees to identify mushrooms in the field, explore an identification table and learn about mushrooms’ healing and nutritional benefits, art applications and roles in conservation.
Keynote speakers include environmental investigator Eugenia Bone, who will discuss her forthcoming book, Have a Good Trip, and my cophile Rose Tursi, who will highlight the contributions of women in early mycology. “This event transforms your understanding of fungi,” says Tursi. “Once you attend, the world of fungi will never look the same.”
For more information and to register, visit MyceliumMysteries.com. See ad on page 3.
Be
NATIONAL PRODUCT PICKS
Therasage is the gold standard for energy healing, naturally healing infrared, negative ions and eliminating EMFs.
Therasage.com
Scan to register for educational webcast to learn more.
A NEW fun and interactive series dedicated to the health and well-being of Preschoolers and their families. WORLD MUSIC, MOVEMENT, MINDFULNESS,
CREATIVE PLAY, TIME IN NATURE, & POWER OF THE HEART! SUBSCRIBE today!
Scan to learn more and subscribe.
Founded in 1932, Boiron, the world leader in homeopathic medicines, is best known for its popular Arnicare® line of pain relievers and Oscillococcinum® flu reliever.
Join the Twin Cities Veg Fest on Sunday, September 22, at Harriet Island Park from 10 a.m. to 4 p.m. The event is free to enter, and it features a variety of health resources and activities with over 25 plant-based food trucks and vendors. Attendees can indulge in delicious burgers, ice cream, international cuisine and much more, all of which have a healthy, plant-based twist.
Information From Registered Dietitians
Karla Moreno-Bryce, MDA, RD, LD, will discuss child nutrition at 10:30 a.m., debunk myths about plant-based diets for kids and highlight their benefits. Visit the Ask a Dietitian booth at the central tent for basic nutrition info and consultations.
Nutrition and Breast Cancer Prevention
At noon, the Physician’s Committee for Responsible Medicine will host a Let’s Beat Breast Cancer session. Food for Life Instructor Jodi Gruhn will explain how plant-based diets can reduce cancer risk and demonstrate an easy, tasty recipe.
“Twin Cities Veg Fest is a great chance to try a wide variety of plantbased foods and learn about their benefits in the Twin Cities Metro area,” says Laura Matanah, Executive Director of Compassionate Action for Animals, the local nonprofit hosting the festival.
The festival offers free yoga and activity classes, and attendees can try games like cornhole, croquet and hula hooping. The event also features guest speakers, cooking demos and musical performances.
Consumers continue to reduce their intake of meat and animal products for many health, wellness and sustainability reasons. Veganuary, a campaign encouraging participants to adopt a vegan lifestyle for January, has seen its sign-ups soar since 2015, reaching over 25 million participants in 2024.
Medical experts advocate for the health benefits of plant-based diets. The Academy of Nutrition and Dietetics states that vegetarian diets are optimal for health and the environment. Adopting such diets in childhood can significantly reduce the risk of chronic diseases. Moreover, they advise limiting consumption of processed meats like ham, bacon and hot dogs due to their high saturated fat and sodium content.
The first 100 Veg Fest attendees receive free swag bags from sponsors. Arrive early to enjoy all the festival has to offer. Cash or credit cards can be used for food purchases, and entry and health activities are free.
Location: Harriet Island Park, September 22, 10 a.m. to 4 p.m.. Get free Metro Transit passes at TCVegFest.com. Paid parking is available at Union Depot lots C and D. HourCar offers free rides and parking, and bike racks are provided.
Natural Awakenings Twin Cities is a proud sponsor of Twin Cities Veg Fest.
Benefits of Myofascial Release for Posture, Pain Relief and General Physical Function
Myofascial release, a simple yet effective manual therapy technique, has garnered attention for its numerous health benefits. This therapy involves massage and stretching techniques to help relieve pain and tightness in the myofascial tissues—the connective tissues that wrap around the muscles. This therapy, known as MFR for short, is helpful in addressing common physical ailments.
Many people today suffer from chronic pain, stiffness, poor range of motion and poor posture. These are often due to excessive time spent sitting, working on computers or phones, lack of movement, prior injury and stress. Myofascial release has been shown in numerous studies to reduce pain, improve range of motion and mobility, and support exercise performance and recovery. The benefits of MFR are increasingly sought after by individuals aiming to enhance their physical well-being.
Jack Cincotta is a holistic health expert in Sullivan, Wisconsin, who helps clients with mental and emotional wellness as well as physical function and fitness. For information call 920-650-7674, email Jack@JackCincotta.com or visit JackCincotta.com. See listing on page 30.
Local Myofascial Release Providers:
See the Community Resource Guide on page 30.
Do you have a plan?
Whether at the beginning of your financial journey, looking at retirement or somewhere in-between... When you are ready for a holistic guide, I am here to help you navigate that journey.
The Environmentally Friendly Workplace
Agreener work environment reduces costs, optimizes building operations, saves energy and water, reduces waste and improves employee morale. A study by Brookfield Properties, a real estate developer, found that 93 percent of those working in an eco-friendly office feel happier. Here are some sustainable workplace measures.
• Conserve electricity. Install motion-activated light switches, and turn off computers during off-hours. Use a smart thermostat to schedule efficient temperature settings throughout the workday and on weekends and holidays. Strategically position window blinds to regulate room temperature. Switch to LED lightbulbs, which emit very little heat, use 75 percent less energy and last three to five times longer than incandescent bulbs.
• Travel less. Reduce the company’s carbon footprint and business travel expenses by employing video conferencing.
• Embrace renewable energy. Adopt solar panels and wind energy. Where available, choose an electric company that uses renewable energy sources instead of coal or natural gas.
• Recycle. Clearly label recycling bins in kitchens and common areas; post signs listing items that can be recycled. Donate or recycle old office furniture, computers and other electronics. Participate in recycling programs for printer cartridges and batteries.
• Go paperless. The average U.S. office worker prints about 31 pages a day,
contributing to 21 million tons of paper waste by businesses annually. Replace paper and ink with digital solutions.
• Decorate with plants. Live greenery beautifies workspaces, lowers stress and anxiety, boosts oxygen levels and reduces indoor air pollutants.
• Promote a sustainable kitchen. Use reusable mugs and kitchenware or offer compostable options. Keep reusable takeout containers for office leftovers. Replace paper towels with washable towels, compostable sponges, scrub brushes and cloth napkins. Keep a hamper close by and launder as needed.
• Ditch the plastic pods. A coffee pod machine produces plastic waste with each cup. Use a coffee pot or opt for
recyclable pods and a dedicated recycling bin nearby.
• Provide a water station. Plastic water bottles are packing landfills and polluting waterways. Install a filtered-water dispenser and encourage office workers to employ reusable cups and bottles.
• Use green cleaning products. Eco-friendly products are less toxic and produce less waste. Choose bar soap and refillable, sustainable cleaning solutions.
• Plan purchases. E-commerce is convenient but can contribute to packaging waste and carbon emissions. Purchase office supplies from sustainable suppliers; buy products with low lifecycle environmental impacts; order in bulk; and avoid small, last-minute orders.
Celebrating National Dog Month
August is National Dog Month. It’s the perfect time to reflect on the joy and companionship that dogs bring humans. Dogs do more than fill our hearts with wagging tails and smile-raising antics. They reduce stress, lower anxiety and encourage people to participate in healthy activities. Let’s reciprocate their unconditional love with care that enhances their lives and share thanks for all dogs who make humans happier.
• Consider organic-based lawn care methods to reduce toxic pesticides and foster safer connections between nature and playtime.
• Select dog-friendly plants for home and garden to ensure that nibbles remain worry-free.
• Use natural insect repellents to protect dogs and people without harming ecosystems.
• Explore nutritious homemade dog food and treat recipes, or select eco-friendly or plant-based brands that promote sustainable resources and healthier eating habits.
• Choose eco-friendly toys and biodegradable waste bags to reduce environmental impact.
Photo by vvvita for Adobe Stock
5D Wellness
Offers 24/7 Access to Cold Plunge, Sauna, Salt Therapy and Red Light Therapies
Brittney Yares founded 5D Wellness as a holistic wellness center that integrates therapies to enhance physical and mental health.
First-time visits are free for new guests at the holistic health center in East Bethel, and one-day passes are also available. They are offering new member pricing at $99 per month for access to all of their therapies, any time. 5D Wellness uses a unique tiered membership model that allows 24/7 digital key access to the therapies via members’ smartphones. People of all ages, trades and professions can safely enjoy these wellness experiences at their own convenience.
“We are your holistic health destination in the north metro. 5D wellness is now expanding into full-service treatments,” Brittney says. These services include an infrared light sauna, red light therapy, cold plunge therapy, salt halotherapy, and a bio-acoustic crystal relaxation mat. All therapies complement each other by improving skin, detoxifying the body, reducing inflammation and increasing mood, naturally and holistically.
Contrast Therapy: Cold Plunge and Infrared Sauna
Two forms of contrast therapy available at 5D Wellness include rooms with saunas and cold plunge tubs, and a room with a hot plunge and a cold plunge tub. Alternating between hot and cold extremes helps stimulate blood flow, soothe muscles, increase dopamine and reduce inflammation.
Red Light Therapy
Red light therapy uses red and near infrared wavelengths of light to naturally stimulate the body at the cellular level. Yares explains that it helps with cellular regeneration which can benefit the skin, increase collagen, boost the immune system, and may even help increase fertility.
Salt Therapy (Halotherapy)
Clients can achieve benefits with as little as 10 minutes with the salt bed, as opposed to salt caves which may take up to two hours per session. A salt halo generator fogs pharmaceutical-grade salt, allowing salt to rest directly on the skin and be breathed in more directly. Salt halotherapy can aid the respiratory system, detoxification,
improve sinuses and allergies.
Bio-Acoustic Crystal Healing Relaxation Mat
The relaxation mat plays tones and frequencies that are known to be healing while pushing infrared heat through tourmaline and quartz crystals.
5D Wellness is located at 18447 Highway 65, Ste. C, in East Bethel. For more information, call 612-322-9989 or visit 5DWellnessMN.com See ad on page 9.
Optimal Wellness Solutions is a wellness center that is renowned for its multi-disciplinary approach to mind, body and soul wellness. Their holistic and integrative health services aim to promote lifelong health and vitality by helping clients manage stress, pain and trauma as well as detoxify the body.
Among their offerings are massage, craniosacral therapy, Network Spinal, detox ionic footbaths, nutritional therapy, thermography, footcare services and a variety of wellness classes. Their mission is to foster a community of hope and healing that empowers individuals to lead vibrant, healthy lives by addressing physical, emotional, mental and spiritual well-being.
Patients receive a full report with images and a doctor’s interpretation within about 10 business days. Optimal Wellness Solutions partners with Picture My Health Thermography to offer screenings monthly.
Location: 2489 Rice St. N., Suite 130, Roseville. For more information or to schedule a session, visit RosevilleOptimalWellness.com or call 651-340-1233. See ad on this page.
One of their key health services is thermography. Also known as Digital Infrared Thermal Imaging (DITI), this medical science uses infrared images of the body to diagnose problems and is interpreted by board-certified Medical Doctors certified in Thermology.
Benefits of Thermography
Thermography is non-invasive, completely safe, and can provide unique findings that other specialized tests may miss. Its high sensitivity to pathology in the vascular, muscular, neural and skeletal systems makes it a valuable diagnostic tool.
DITI shows physiological changes and metabolic processes, unlike X-rays, CT scans, ultrasound and MRI, which test anatomy and structure. This clinical test is supported by more than 30 years of research and over 8,000 medical studies. The procedure takes between 30 and 60 minutes, requires no physical contact and uses no radiation.
Thermography is particularly useful for women with dense breast tissue or those who have undergone breast surgeries. Two screenings, typically three to four months apart, establish a thermal baseline for future analysis, monitoring tissue changes over time.
The Power of Community
Finding a Path to Meaningful Connection
by Thais Harris, BCHN
Despite society’s increasing emphasis on individualism, the concept of community remains a powerful force for personal and collective well-being. Loneliness is detrimental to both mental and physical health and comparable to smoking or obesity in terms of risk factors. Among older adults, isolation is associated with an increased probability of dementia.
In his book Project Unlonely: Healing Our Crisis of Disconnection, Dr. Jeremy Noble discusses the public health and economic impacts of widespread seclusion, as well as the importance of building meaningful connections. He advocates making loneliness screening a routine part of health care and prescribing social activities such as museum
visits, classes and nature walks for patients. These measures have been effectively used in the United Kingdom.
There is a growing movement that encourages us to find our tribe—those that resonate with our own core values, interests and lifestyle. While historically associated with Indigenous groups, a “tribe” is defined as a social division consisting of families or communities linked by social, economic, religious or blood ties, with a common culture and dialect. The point is to surround ourselves with supportive individuals that uplift us and provide a sense of belonging.
Multigenerational Communion
Family is, in a sense, our original tribe,
serving a crucial role in our sense of belonging throughout life. Regardless of interpersonal dynamics, maintaining consistent connection with relatives can ease loneliness and improve longevity and other health outcomes. In the world’s Blue Zones, where people live the longest and have a better overall quality of life, the happiest centenarians build their lives around their families, and multigenerational households are common.
To remain anchored in our heritage, it is essential to regularly share moments and activities with kin, enjoying family meals, holiday parties, game nights, walks around the neighborhood or even living room hangouts. Simply spending time together allows us to share family stories, learn from each other and create traditions. Outside the family, there are many ways to find or create a tribe of cheerful acquaintances and deeply held friendships that form a safety net to shield us from drifting into isolation.
Serving Others
Volunteering is a powerful way to engage in activities that align with our passions and values while also connecting with like-minded people and helping a cause or deserving group of individuals.
The Kindness of Strangers
When we are out and about, we encounter people we don’t know—strangers in supermarket aisles, bank lines or walking their dogs in the local park. Instead of passing by without acknowledging them, we have the choice to say hello or exchange pleasantries. On his podcast “Hidden Brain”, Shankar Vedantam explores how these tiny encounters can impact our lives. Smiling at people in the street, expressing gratitude for small acts of kindness or complimenting someone’s style elevates both parties. Studies by Amit Kumar, assistant professor of marketing and psychology at the University of Texas at Austin, and Nicholas Epley, professor of behavioral science at the University of Chicago Booth School of Business, highlight the beneficial, long-term impact of small acts of kindness and positive interactions on recipients and givers.
Connecting Online and In Person
If friendships were lost during the pandemic, rebuilding a tribe will require intentionality and creativity. Reaching out with purpose to create community might just be what saves us and the planet. When we feel a sense of belonging, we can collaborate for the common good and boost our ability to protect nature, innovate and find solutions for the world’s problems. How we network is limited only by our imagination: Take classes at the local library, community college or arts organization; find a fun activity on MeetUp. com; or form a group to make new friends that share a common interest. Coming together around shared beliefs or devotional practices can be another avenue to step away from seclusion and into a loving fraternity.
While online tribes can offer accessibility and a broader reach, thus facilitating connections with people from different geographies and backgrounds, face-to-face interactions are essential to our well-being. Holistic psychologist Victoria Kar shares, “Never in history has humanity been more disconnected from each other than now. The predominance of urban lifestyles creates barriers for deep social connections, and technology creates a false sense of belonging—where we can reach someone on the other side of the world on a screen—yet have no one to hold next to us.”
In-person communities provide a more
heartfelt sense of fellowship. When we are present, we emit energetic fields, and the heart radiates perhaps the most powerful energy. Studies conducted by the HeartMath Institute have shown that the heart’s magnetic field can be detected by other individuals up to five feet away, igniting our sense of belonging in a way that is not possible online.
In his recent advisory report, “Our Epidemic of Loneliness and Isolation,” U.S. Surgeon General Vivek Hallegere Murthy notes that, across age groups, people are spending less time with each other in person than two decades ago, and this is most pronounced among young people aged 15 to 24 that are engaging in 70 percent fewer interactions with friends. Murthy points out, “The impact of this lack of social connection can be felt in our schools, workplaces and organizations, where performance, productivity and engagement are diminished.”
The report outlines six recommendations to enhance social connection, including:
• Urging for greater social infrastructure at parks, libraries and public programs
• Enacting pro-connection public policies at every level of government such as access to public transport and paid family leave
• Mobilizing the health sector to address needs stemming from isolation
• Reforming digital environments
• Investing in research to deepen our understanding of this issue
• Cultivating a culture of connection
In his book Together: The Healing Power of Human Connection in a Sometimes Lonely World, Murthy identifies three types of connections that play a crucial role in our lives: intimate (close friends and family), relational (friends and acquaintances) and collective (communities). Factors such as work culture, social media and urbanization can hinder meaningful connections, contributing to a growing sense of isolation.
As a solution, he emphasizes the importance of small, consistent actions such as active listening, expressing gratitude and engaging with community. True connection is a source of healing. The Surgeon General urges, “Answer that phone call from a friend. Make time to share a meal. Listen without the distraction of your phone. Perform an act of service. Express yourself authentically.”
Finding a tribe can significantly impact our health and happiness, providing support, joy and inclusion. The connections we choose to nurture can enrich our lives in profound ways, ensuring we thrive in body, mind and spirit.
Thais Harris is a board-certified holistic nutritionist, bestselling author and international speaker. Connect at NourishTogether.com.
The Power of Healing Circles
Resilience and Enjoyment in Nurturing Company
by Maya Whitman
Throughout history, cultures around the globe have used the circle to represent wholeness, vital energy and community. When humans of like hearts gather in a circle, this timeless geometric symbol becomes embodied, lessening the space between individuals. In today’s challenging times, healing circles echo ancient traditions by offering support from the deep well of human bonds. People from all walks of life are coming together to tap into their own healing potential by picking up a hand
drum, sharing the cancer treatment journey, dancing to tribal beats or expressing the deeper self with colorful paints.
Circles with inspired focus can help us navigate the rough waters of addiction, grief, illness and transitions by breaking down the protective walls we so often build in the name of survival. “We humans are a social species, and whether you are extroverted or introverted, the experience of belonging amongst others brings an impactful sense
of purpose,” says Natalie Lain, executive director at Amethyst Retreat Center, in Duncannon, Pennsylvania. She relates that seeking communal bonds in gatherings like ecstatic dance events isn’t about covering up hardship with false positives, but rather finding grace by “cultivating a foundation of inner strength and ease.”
Drumming Through Tough Times
Inspired by diverse cultural traditions, drum circles are offered at medical centers, hospitals and nursing homes for people with cancer, Parkinson’s disease and other neurological disorders, brain injuries, post-traumatic stress disorder, dementia and viral-based illnesses, including AIDS. In a 2001 study at an outpatient medical facility in Pennsylvania, researchers found that group drumming that followed a music-therapy protocol boosted the body’s natural killer cell activity and lowered the stress response among participants. Japanese research published in 2020 in Frontiers in Aging Neuroscience shows that drumming communication programs help older people with dementia experience improved cognitive function and body composition.
Family members and caregivers can find much-needed relief by releasing challenging
emotions through rhythmic drumming. “It’s been very rewarding hosting drum circles with those navigating dementia and Alzheimer’s disease,” says Laura Cerrano, a reiki practitioner and healing drum circle facilitator in New York City and Long Island. “We’ve seen improved social interactions, joy, acknowledgment, feeling more present and restoring dignity.”
A Place To Be Ourselves
Some healing circles use the arts for selfexpression and restorative benefits. In such settings, it is not necessary to aim for excellence or have any special talents; simply being present in the moment will suffice. Whether it’s a free-form dance gathering or painting session, the main objective is being in our skin, and this, Cerrano notes, initiates “a greater capacity for heart-to-heart connections and healing.”
Lain concurs, saying, “Creative healing circles are all about learning how to accept ourselves as we are and remembering to nurture our inner child. We open up our hearts in these circles and let ourselves experience the joy of pure expression, shedding layers of self-criticism and competitiveness.”
Expanding our capacity to love is a running thread through cacao ceremonies—gatherings that incorporate the consumption of unadulterated chocolate in its purest form, often prepared as a warm, frothy beverage. In the ancient Americas, cacao was used both ceremonially and medicinally. Modern cacao circles are highly diverse and go beyond religious structure. Often interwoven with music, dance, prayer or meditation, these gatherings inspire reflection and self-exploration.
Online circles can also provide deep emotional sustenance, especially for those unable to attend local events. Cerrano, who has been hosting reiki circles since 2014, saw a need to expand virtually when the world came to a halt in 2020. “The pandemic inspired me to provide weekly virtual reiki circles because
people needed a place to gather, feel safe and be heard.”
Whether online or in the neighborhood, healing circles offer something for everyone, and starting up a circle can be just as rewarding. “One of the most important things as a host of mindfulness-focused events is to embody the idea that we are all each other’s teachers,” advises Lain. “It’s important to create an inviting, safe space within your group where people can feel at ease and let their guard down.”
Maya Whitman is a frequent writer for Natural Awakenings.
In Search of the Healthiest Diet
Sustenance and Habits Inspired by Blue Zones
by Maya Whitman
The average life expectancy is 77.5 years in the United States, but residents of the Seventh-Day Adventist city, Loma Linda, California, are outliving the rest of the country by 10 years. Like other regions of the world classified as Blue Zones, Loma Linda’s soil and water aren’t sprinkled with magic, but daily lifestyle and dietary habits might be key contributing factors.
Coined by National Geographic explorer and researcher Dan Buettner, the term “Blue Zones” is bestowed upon intriguing corners of the world where people reach their ninth decade and beyond without suffering from chronic illness and disease. While no definitive formula for longevity exists in Loma Linda or any of the other four Blue Zones— Nuoro Province, Sardinia, Italy; Nicoya Peninsula, Costa Rica; Okinawa, Japan; and Ikaria, Greece—commonalities include
staying physically active, eating unprocessed food and enjoying a vibrant social network.
“By prioritizing physical activity, encouraging plant-based diets and creating spaces that promote social interactions, communities can reduce the incidence of chronic diseases and improve overall well-being,” says Buettner, author of The Blue Zones Kitchen, who found his life’s work traveling the world in search of centenarian secrets.
Delicious Simplicity
In 2023, JAMA Internal Medicine published the findings of a long-term study involving more than 75,000 women and 44,000 men over 36 years, which determined that adherence to one of four plantbased and Mediterranean dietary patterns can lower the risk of premature death. All of the dietary guidelines in this study
included whole grains, fruits, vegetables, nuts and legumes. Growing evidence suggests that nutrient-dense, unprocessed meals play a major role in reducing inflammation and oxidative stress, which can contribute to cardiovascular disease, cancer and diabetes.
“Diets in Blue Zones are predominantly plant-based, with a heavy emphasis on vegetables, fruits, legumes and whole grains. They also eat a variety of beans, which are a staple in their diets and an excellent source of protein and fiber,” Buettner points out, adding that moderate portion sizes, unhurried mealtime and leaving the table when 80 percent full are also highlights of the Blue Zone lifestyle.
Anna Freedman, a natural-food chef, educator and founder of Wholefood Harmony, in London, England, specializes in a health-supporting macrobiotic approach based on ancient Japanese philosophy and developed in the 1920s by George Ohsawa. She says, “Whole foods are essential to health and longevity. Plants capture the sun’s energy, so consuming vegetables, fruits, legumes and grains bestows both nutrition and vibrancy upon the body. These foods are alkalizing and directly nourish the cells, restoring the blood quality and supporting health and longevity.”
Macrobiotic favorites like lentils, chickpeas, whole grains and dark, leafy greens echo Blue Zone dietary models and are believed to promote overall systemic
Aamulya from Getty Images/CanvaPro
balance. The macrobiotic approach, adds Freedman, “can be adjusted to focus on improving a certain health condition or adapted to meet climate, phase of life or another factor.” In her work with clients, she encourages the consumption of a wide range of plant ingredients and cooking styles, and even incorporates certain animal proteins, to accommodate client preferences.
Diets that seek to promote a longer, healthier life usually include powerhouse ingredients such as naturally fermented sauerkraut and kimchi, legumes like lentils and split peas, and whole grains, especially barley, millet and oats.
Social Sustenance
In our modern world, feelings of isolation are reaching epidemic proportions, and in the medical community, loneliness is now seen as a risk factor for mortality that is equal to the effects of obesity, smoking or a sedentary lifestyle. Through Blue Zone research, it is understood that emotional nourishment is vital to good health. According to Buettner, “In Blue Zones, people often engage in regular social interactions, whether it’s through communal meals, faith-based gatherings or simply spending time with neighbors and family.” A table of delicious food surrounded by loved ones is an inspiring way to eat and age gracefully.
For Gladys McGarey, M.D., cofounder of the American Holistic Medical Association, who is still practicing medicine at 103 years of age, our thoughts are also a form of nourishment. “What we feed our minds grows and lives, and we become it,” says the author of the bestseller The Well- Lived Life. “It has to do with love, the whole process of life. Love must be shared to flow, and life is the same. We must not only create community, but live it.”
Freedman sums it up saying, “Eating and togetherness is a key feature of humanity, which is alarmingly in sharp decline. Food was always meant to be enjoyed together, and doing so serves up much more than simply nutrition.”
Maya Whitman is a frequent writer for Natural Awakenings magazine.
Immune-Boosting Soup With Miso and Ginger Scent
This macrobiotic soup combines all the healing and digestive benefits of miso and ginger. Noodles, fish and a variation of vegetables can be added, too.
YIELD: 4 SERVINGS
Dash sesame oil
1 leek, finely sliced
1 carrot, finely diced
1 zucchini or summer squash, finely diced
3-inch portion of wakame sea vegetable, rinsed and cut into small strips
3 cups boiling water
Spring onions, finely cut for garnish
4 tsp brown rice miso paste
1 inch ginger root, juiced
Heat the sesame oil and sauté the leek for one minute. Add the other vegetables and wakame. To make a broth, add water to cover the ingredients, bring to a boil then simmer for 4 minutes.
Remove one ladle of broth and place in a bowl. Add the miso to this broth, stirring to dissolve and incorporate the paste into the broth, and then pour it back into the original pot of cooked vegetables. Add ginger juice and simmer for another minute or so. Garnish with spring onion.
Recipe courtesy of Anna Freedman.
Electrolytes 101:
Essential Minerals for Optimal Health
by Alina Hornfeldt
Electrolytes are not just conductors of electrical charges in the body—they are essential minerals that play a pivotal role in maintaining fluid balance, nerve function, muscle contractions and pH levels. Electrolytes—sodium, potassium, calcium, magnesium and more—are vital minerals obtained through our diet and found in various foods like fruits, vegetables, dairy products and meats.
Electrolyte Imbalance in the Body
Electrolyte imbalance is a condition that can be triggered by dehydration, excessive sweating, certain medications or health conditions like kidney disease. It is not to be taken lightly, as its symptoms can significantly impact our daily lives. These include fatigue, muscle cramps, irregular heartbeat and confusion. In severe cases, these imbalances can be life-threatening and necessitate immediate medical attention.
Contrary to common belief, drinking water alone does not replenish electrolytes lost through sweat and other factors. In fact, drinking excessive amounts of water without proper electrolyte replacement can cause hyponatremia, also known as water intoxication.
Nutrient and Electrolyte Depletion in Food and Soil
Research suggests that our food’s nutrient content, including electrolytes, has decreased significantly over the past several decades due to soil depletion, changes in agricultural practices, and the selection of crop varieties bred for higher yields rather than nutritional content.
Soil depletion occurs when crops continuously extract essential minerals from the soil without being replenished, leading to lower mineral content in the produce. Modern agricultural techniques, such as the use of synthetic fertilizers, can exacerbate this issue by neglecting the replenishment of trace minerals. Additionally, modern crops are often selected for their ability to grow quickly and resist pests, which can sometimes result in reduced nutrient density.
Replacing Electrolytes
Therefore, while the overall availability of food has increased, its nutritional quality and electrolyte content may have diminished. Supplementing with electrolyte drinks, tablets or ready-to-mix powders is an easy way to ensure your electrolyte levels stay healthy.
Alina Hornfeldt is the co-owner of Mastel’s Health Foods at 1526 St. Clair Avenue in Saint Paul. Mastel’s mission is to provide a safe and welcoming environment to help customers achieve their health goals through education, guaranteed high-quality supplements and natural products. Mastel’s has been serving the community with their health and wellness needs for over 55 years. To learn more, visit Mastels.com or call 651-690-1692. See ad on page 19.
Photo by Andrea Piacquadio for pexels.com
Gathering Around the Friendship Fire
by Marlaina Donato
Communities of old were created and bound by a collective ethos that included a common ethnicity and geography, as well as shared religious beliefs and traditions. Gathering around the fire combined the needs of survival with stories and song that ignited generations with spiritual sustenance.
In our modern Western world, we sit amid the ruins of what community used to be. Our tapestry of human bonds is becoming threadbare beneath the weight of overly scheduled lives, screen distraction and social divisions. Despite having constant contact with others on our phones, newsfeeds and online conference rooms, we may sometimes feel like lone travelers across a tundra of isolation.
part of the natural order. Fostering life-nourishing connections helps us to cope and thrive, while prioritizing openness can become much-needed soul medicine.
Summer days are often treasured for the memories we make with those we love, yet to-do lists loom over our heads as August winds down. This year, let’s take the spirit of summer into the cooler months and vow to spend quality time with loved ones, mend the broken threads in our relationships and enjoy each other’s company in the present moment. We can choose to appreciate everyone—from the supermarket cashier to the family dentist—and see their worthy contributions interwoven in our own lives. In doing so, we might remember our own invaluable roles in the fabric of life.
In nature, symbiotic relationships between fungi and trees, flowers and insects, and certain species of animals are the foundation of life. As much as 70 percent of forest flora depend upon winged creatures for pollination, and lichens are often composed of three organisms living together harmoniously.
As we go through the workday, drive the kids to practice and scramble to get dinner on the table, it is easy to forget that we, too, are
To rekindle and build community, join a local group or class to share a passion; chitchat with someone while standing in line at the grocery store; or invite a neighbor to spend quality time together. Take every opportunity to make a connection.
Marlaina Donato is an author, painter and composer. Connect at BluefireStudio.art.
Lelde
Feldmane-Zajarska/Shutterstock
Overcoming Generation Z Loneliness
Prioritizing Human Interactions Over Screen Time
by Thais Harris, BCHN
Generation Z, defined as those born between the mid-1990s and early 2010s, has grown up in a digital era characterized by constant connectivity, yet accompanied by profound isolation. The pervasive use of social media, economic uncertainty, hybrid work environments, climate change anxiety and societal pressures contribute to this sense of loneliness.
The Cigna U.S. Loneliness Index found that nearly eight in 10 Gen Zers (79 percent) are lonely. Schools reported that between 2012 and 2018 nearly double the number of high school students worldwide expressed a sense of loneliness compared to the previous decade. According to the U.S. Surgeon General, loneliness is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety and premature death. Those that experience social isolation have a 32 percent higher risk of early death.
A leading theory for this phenomenon is that 2012 was the first year when more than 50 percent of Americans had access to a smartphone, and the use of social media platforms reached critical mass. While these platforms offer connection, they often lack the depth and authenticity required for meaningful relationships. They give us the illusion of being connected while having our heads down, focused on our devices and ignoring the people and experiences around us. The curated nature of online profiles also can foster feelings of inadequacy and increasing loneliness.
To address this epidemic, it is essential to focus on creating environments that encourage genuine interactions and a sense of belonging. Understanding our needs and triggers, while also nourishing a sense of connection from within, can open the possibility to greater social connection and deeper interactions in the world. Here are some strategies:
Engage in community. Active participation in local activities can significantly reduce feelings of isolation. Volunteering, joining clubs or participating in neighborhood events foster a sense of purpose and
connection. Engaging in community service can enhance social networks and provide emotional support while helping others.
Share interests and hobbies. Finding and participating in groups centered around shared interests can lead to deeper connections. Whether it’s a book club, sports team or foreign language class, these gatherings offer opportunities for meaningful interactions and friendships. Researchers from The University of Queensland, in Australia, found that engaging in activities that align with personal interests helps to form a coherent social identity and reduces feelings of isolation.
Talk to strangers. Contrary to what older generations taught their children, talking to strangers is not necessarily a dangerous endeavor. It might seem easier to interact with our devices than start a conversation with someone new, but the results of the latter provide a greater sense of well-being and a feeling of belonging. Happier people spend more time talking to others, and when people have more conversations with others, they report being happier.
Be authentic, kind and open. Building genuine relationships requires authenticity. Being open and honest about our feelings and experiences fosters trust and deeper connection. When unsure about what to say, a random act of kindness can profoundly impact the day for the better, creating a ripple effect in the community.
Start from within. “Our epidemic of loneliness corresponds to an epidemic of self-neglect. This isn’t just about being out of touch with others, but with our own body’s needs. Screen time can invade the space for adequate sleep and movement, leading to less resilience and reduced immunity,” says Peter Sholley, a psychotherapist in Massachusetts. “The gut biome is directly implicated, affected by low-nutrition foods, antibiotics, and sleep and exercise deficiencies. Many studies point to a connection between a compromised gut biome
and lack of microbial diversity with an increase in depression and anxiety.”
The Power of Community
A strong, in-person community provides a support system, reduces stress and promotes overall well-being. To combat the loneliness
epidemic among Generation Z, we can start by extending a kind greeting to everyone we meet—on a bus, in the classroom or in the checkout line.
Thais Harris is a holistic nutritionist and author. Learn more at NourishTogether.com
Be sure to let our ad partners know you found them in
Photo by Ivan Samkov for
Cross-Brain Fitness
An Integrative Workout for the Mind and Body
by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)
Holistic approaches to health and well-being that consider the entire person—body, mind and spirit— are especially effective in cultivating creativity and mental equilibrium. Cross-brain fitness training encourages the use of both the left and right hemispheres of the brain in tandem to improve body and brain function.
One study published in Advances in Physical Education suggests that exercises involving movements across the middle of the body improved the ability to transfer motor skills from one hand to the other, most likely due to improved communication between the two sides of the brain. A 2016 study published in the Journal of Exercise, Nutrition and Biochemistry
found that a 12-week brain health exercise program for seniors improved lower and upper body strength, as well as aerobic endurance, while also increasing cognitive function and levels of brain-derived neurotrophic factor, a protein that plays an important role in neuronal survival and growth.
Engaging Sports
Physical activities that engage both brain hemispheres boost health and enhance creativity by integrating analytical and creative thinking. Team sports such as soccer and basketball are excellent for cross-brain development. They demand strategic planning and logical thinking,
activities typically associated with the left hemisphere. At the same time, they require players to use spatial awareness and creativity—skills linked to the right hemisphere. This combination encourages players to continuously switch between different modes of thinking, thereby improving brain agility and coordination.
“Team sports require players to analyze the game situation, anticipate opponents’ moves and strategize accordingly,” says Danielle Smith, a registered dietitian and personal trainer. “Players need to understand the rules of the game, their positionspecific responsibilities and how to execute plays effectively. Team sports offer a great way for these skills to develop naturally in a fun environment.”
Rock climbing is a prime example of an activity that blends cognitive demands. It requires meticulous problem-solving and advanced planning (left-brain activities) to choose the best routes and techniques for ascent. Simultaneously, climbers must employ spatial awareness and adaptability (right-brain activities) to navigate and adjust to new challenges on the fly, making it a comprehensive brain exercise.
Sailing combines the technical knowledge and analytical thinking characteristic of the left brain, such as navigating and understanding sailing mechanics, with the intuitive grasp of environmental elements like wind and water, a right-brain activity. Sailors must continuously interpret these dynamic elements and adjust their strategies accordingly, promoting an advanced level of hemispheric integration.
Artur Didyk from Getty Images/CanvaPro
Implementing a Routine
Incorporating a variety of cross-brain training activities into a regular fitness routine is crucial for engaging different parts of the brain and maximizing cognitive development. Here are some tips and strategies for creating an effective cross-brain fitness routine:
• Add variety. Rotate between activities that challenge different cognitive skills. For example, blend team sports, which enhance strategic thinking and cooperation, with individual pursuits like rock climbing or sailing that require problem-solving and adaptability. This diversity not only prevents boredom but also stimulates different brain areas.
• Be consistent. Schedule brain-stimulating physical activities several times a week. This regular engagement helps to encourage new neural connections and improve brain function over time.
• Progress gradually. Start with simpler tasks and gradually increase the complexity of the activities as cognitive and physical abilities improve. This progression keeps the brain challenged and engaged as training advances.
• Track results. Use a journal or digital app to record the types of activities
Walk or Run to Boost the Brain
Ample research shows that walking and running both offer many health benefits for the brain as well: increased sense of well-being and feeling grounded; decreased feelings of stress, depression and anxiety; improvements in focus, creativity and memory; promotion of healthy blood flow to the brain and more.
performed, their duration and any noticeable improvements in thinking, problem-solving or creative output. Also reflect on changes in emotional and mental well-being. Such monitoring is essential to appreciate the benefits of a cross-brain fitness routine.
• Check cognitive progress. Consider periodic cognitive assessments to formally measure cognitive improvements. These can be simple online tests designed to evaluate brain functions such as memory, attention, problem-solving and creativity.
Holistic Support
Cross-brain fitness can be supported by other activities during the day. Regular meditation, for example, quiets the mind’s chatter, allowing both sides of the brain to
work in harmony, thus enhancing the ability to generate new ideas and solve problems creatively. “Meditation and mindfulness practices are associated with strengthening the brain’s connectivity,” explains Kathleen Benson, a registered dietitian specializing in women’s health, sports nutrition and digestive health. “This can improve attention, memory, decision-making and general mindfulness. Regular practitioners often have improved emotional control, lower stress and clearer thinking.”
What we eat significantly impacts our brain function and overall health. A balanced diet rich in omega-3 fatty acids, antioxidants and proteins can enhance cognitive function and support both the logical and creative faculties of the brain. Foods like blueberries, nuts, fish and green leafy vegetables boost brain health and foster mental clarity.
Adequate sleep helps consolidate memories and clear brain fog, making room for new ideas and creative thinking. Sleep also balances the emotional states, ensuring that both the analytical and creative sides of the brain can function optimally without the interference of stress or anxiety.
David J. Sautter is a certified trainer, fitness-nutrition specialist, and health and fitness writer.
Pet Posse
Building a Network Around Our Animal Companions
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Like the African proverb “It takes a village to raise a child,” it takes a village to raise a pet, too. Pet ownership involves much more than just feeding and walking them. It requires a holistic approach that includes training, socialization, health care and emotional well-being. A supportive community can play a crucial role in raising a pet by offering a diverse set of skills, resources and advocations that contribute to their comprehensive care.
Pets Build Community
A 2017 study across urban sites in the U.S. and Australia found that pet owners have significantly higher “social capital” than non-pet owners. Defined as the “connections among individuals, social networks, and the norms of reciprocity and trustworthiness that arise from them,” social capital is crucial for community well-being.
The study describes how pets can facilitate social interactions, acting as catalysts for building social networks and fostering a sense of community. Such interactions extend beyond simply breaking the ice between strangers; they contribute to a wider social trust and the ties that bind communities together.
A recent report by Mars Incorporated, makers of human and pet food, highlights the power of pets to bring people together and alleviate the loneliness epidemic. Nearly nine in 10 adults say pets are one of the easiest conversation-starters, and pet parents say pets made them more familiar with their neighbors (85 percent) and more invested in their community (70 percent).
Benefits of a Pet Community
A supportive pet community enhances the quality of life for pets and their owners.
• Socialization for Pets and Owners: Pets need social interaction to thrive. Regular playdates, dog park visits and community events help pets interact with other animals, improving behavior, reducing anxiety and boosting happiness. For owners, these gatherings can foster lasting friendships and a supportive network.
• Shared Knowledge and Resources: Experienced pet owners share advice on training techniques, veterinarians, pet-sitting services, groomers and pet-friendly activities, helping pets receive the best care.
• Emotional Support: Pet ownership can be challenging. A community offers much-needed emotional support, empathy and practical advice during difficult times, such as dealing with a sick pet or behavioral issues.
• Active Lifestyle: Pet communities promote an active lifestyle that includes group walks, hiking clubs and outdoor events that keep pets and owners physically healthier and happier.
• Advocacy and Education: Pet communities organize events for spaying and neutering, raise awareness about pet adoption and host workshops on pet care. These efforts contribute to the well-being of pets and promote responsible pet ownership.
Finding the Right Tribe
Joining a meetup hosted by a dog park or local pet club is an excellent starting point to find a pet community nearby. Websites like Meetup and Facebook help connect pet owners in the area. Online communities, including breed-specific forums and pet care groups, offer platforms to share experiences, seek advice and build friendships worldwide. Social media platforms like Instagram and TikTok also host vibrant pet communities.
Veterinary clinics and pet stores often act as local pet community hubs, hosting events and providing bulletin boards for
announcements. Participating in pet-friendly festivals, charity walks and adoption fairs offers great opportunities to meet other pet owners and learn about local resources. These activities not only help in finding a pet tribe, but also enhance a pet’s social life and well-being.
The right pet community includes professionals such as veterinarians, pet trainers and nutritionists to provide access to high-quality, accurate and reliable information and support. These experts stay updated with the latest research and best practices, allowing pet owners to benefit from the most recent advancements in pet care.
Building a Strong Community
If an existing community doesn’t fit specific needs, consider organizing personal events. Starting a weekly dog walk, hosting a pet playdate in the backyard or planning a pet-friendly picnic can create a supportive network of pet owners with shared interests. Volunteering at animal shelters, rescue organizations or pet adoption events is another excellent way to connect with other passionate pet owners while contributing to a worthy cause.
The power of community in pet ownership is undeniable. Embracing the collective care model ensures a healthier, happier and more connected life for all involved.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com
Calendar of Events
Email Publisher@NATwinCities.com for guidelines and to submit entries. We advise confirming in advance directly with the business or organization.
Saturday, August 10
Karma Gentle Yoga – 9:30-10:30am. Join us for a free gentle yoga class for all levels. This class supports the Abundant Yoga Community’s mission to help yoga teachers, health workers, schools and yoga studios bring yoga to those in need. Everyone is welcome. Free. 715-381-3418. Inspiring Actions Yoga Studio, 1370 Hosford St, Hudson, WI.
Friday, September 13
Empower Thyself Initiation: Keys for Life & Self-Mastery – Sept. 13-14, 10am-6pm both days. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire. This program follows sacred teachings, tools & rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to live an empowered life. $1,500. 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com
Friday, September 20
Journeys of the Spirit – 9am-5pm. Powerhouse class for those who wish to expand their intuition and meditation muscles. Hosted by Genevieve Wachutka Healing Arts and Modern Mystery School. Pre-requisites: Life Activation. $350. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com.
8th Annual Mycelium Mysteries
Women’s Mushroom Conference
September 20-22
A unique weekend-long event at a beautiful rustic camp that offers women a chance to connect, learn and celebrate the profound role mushrooms play in human health and ecological balance with over 60 workshops. Early bird discounts. Camp Helen Brachman, 9341 Asbury Dr, Almond, WI. Register today at MyceliumMysteries.com
Sunday September 22
Twin Cities Veg Fest 10am-4pm
A Celebration of Plant-Based Living FREE entry. Enjoy health resources, activities and over 25 plant-based food trucks and vendors, all with a healthy, plant-based twist. Free yoga and activity classes, games, speakers, cooking demos, and musical performances. First 100 attendees receive free swag bags. Harriet Island Park, Twin Cities TCVegFest.com
Tuesday, September 24
National Qigong Association Annual Conference 2024 September 24-26
Experience 15+ expert-led Qigong sessions, discover new techniques and connect with enthusiasts. Perfect for newcomers, beginners and experienced Qigong practitioners, including those familiar with yoga and other health modalities. Savannah, GA.
Visit NQA.org/Annual-Conference for details.
Friday, September 27
Sacred Geometry Level 1 – 1-5pm. Learn to enhance our experience as spiritual beings living in the physical world and raise our vibration. Hosted by Genevieve Wachutka Healing Arts and Modern Mystery School. $175. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
Friday, October 11
Empower Thyself Initiation: Keys for Life & Self-Mastery – Oct. 11-12, 10am-6pm both days. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire. This program follows sacred teachings, tools & rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to live an empowered life. $1,500. 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com
Ongoing Events
Friday
Discover Your Highest Purpose Fridays at 7pm
Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org
For more information, visit TempleOfECK.org or Facebook.com/Eckankar
Saturday
AURAPALOOZA – 10am-5pm. Third Saturdays of the month. Explore vendors in the holistic and healing arts. The Center, 8 W 66th St, Richfield.
$20 for up to 20 words, then $1 extra per word. Email content to Publisher@NATwinCities.com. Deadline is the 10th.
Natural Products
CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party lab tested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC.com
Natural Supplements
ALIVE N VIBRANT SUPERFOOD & PROTEIN POWDERS – 100% organic. Feel alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant.com. See page 30.
ORGANIC PANCREAS DETOX TEA Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea
Pet Health & Nutrition
THE HEALTHIEST FOOD FOR YOUR PET – EVOLUTION DIET PET FOOD: 100% Natural and Organic pet food for dogs and cats. The best thing you can buy for your pet. Safe, highly awarded, non-GMO. Shop online at PetFoodShop.com See listing on this page.
Wellness Services
GOT CHRONIC MIGRAINES OR HEADACHES? Rebalance the body chemistry by using foods as medicine. Book your free consult today. 651-412-4699. IEat4Health.com
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NATwinCities.com to request our media kit.
Acupuncture
ALLOY ACUPUNCTURE
7650 Currell BLVD, Woodbury 920-838-1526
AlloyAcu.com
Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, and more! See ad on page 17.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
Advertising/Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 262-623-7948
Publisher@NaturalMKE.com NaturalMKE.com
Natural Awakenings is your multimedia resource for natural, holistic health and eco-friendly living. Visit us online for monthly issues, exclusive content, recipes, offers and more. Join our email list and never miss a thing. Reaching over 40,000 loyal print and digital loyal readers each month.
Animal & Pet Health
EVOLUTION DIET PET FOOD
NATURAL, ORGANIC PET FOOD
St. Paul, MN
651-228-0632 | PetFoodShop.com
The best thing you can buy for your pet. The world’s most advanced, safest and highly awarded organic, non-GMO cat and dog foods! Shop online at PetFoodShop.com
Ayurveda
SIMPLY VEDA
Leah Moss-Parham Marine on Saint Croix 612-293-5168
Leah_Moss@SimplyVeda.net SimplyVeda.net
At Simply Veda, we offer Ayurvedic consultations, seasonal detox plans, diet and digestion consultations and Shirodhara treatment. Ayurveda is individualized, holistic medicine for acute and chronic disease treatment and prevention. See ad on page 5.
Bio-Resonance
SAGE WELLNESS AND NUTRITION
Michele Jaeger
SageWellnessandNutrition@gmail.com
SageWellnessandNutrition.com
Mystery symptoms you can’t get to the bottom of? Pairing bio-resonance and frequency medicine with health coaching, I help you peel back the layers keeping you from vibrant health.
Bodywork
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389 Bhakti Wellness Center 7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 5.
Chiropractic
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656 • CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
• Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
Coaching, Health
MIND BODY SOUL, LLC
DORI TROSSEN
NATURAL HEALTH PRACTITIONER
763-639-9133
BalancedDori.com
As Health Coach and holistic practitioner, Dori guides clients to reach their health goals with individualized plans, bioresonance and complementary therapies that get to the root cause of issues to heal and stay well.
See ad page 19.
Dentist
HEALTH CENTERED DENTISTRY
N7915-902 St River Falls, WI • 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on page 2.
PURE DENTAL
Dr. Amy Ha Truong
6230 10th St. N., Ste 520, Oakdale 651-731-3064
• PureDentalMN.com
Pure Dental offers integrative, holistic, alternative and biological dentistry for your dental health. We take pride in providing quality, holistic dental care and service for our patients. See ad on page 6.
SEDATION AND IMPLANT DENTISTRY
1815 Suburban Ave, St. Paul ToothBuilder.com • 651-735-4661
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth as well as placing ceramic implants and restorations. See ad on page 15.
TOOTH BY THE LAKE
1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net
We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 17.
Education
ANOKA-RAMSEY COMMUNITY
COLLEGE THERAPEUTIC MASSAGE PROGRAM
763-433-1100
AnokaRamsey.edu/AlliedHealth
Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. Learn more and start your future of healing and wellness.
CONCORDIA UNIVERSITY
School of Pharmacy Tinyurl.com/Concordiacert2
Earn your Master’s in Natural Product Sciences with our 30-credit online program. This graduate degree, with concentrations in medical cannabis and nutraceuticals, can lead to jobs in health care, pharmacy research and development, manufacturing and business.
Energy Healing
EMOTION CODE HEALING
Master Hong
Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463
Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session only $35.
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom
Eden Prairie, MN (in office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Financial Advising
JODY MCDONOUGH
FINANCIAL ADVISOR
651-491-8295
7815 3rd st. N. #201, Oakdale, MN Jody@StCroixWM.com
StCroixWM.com
Whether you or your family are just starting out on your financial journey, or you are nearing retirement with important decisions to make, WE CAN HELP. Financial health is part of overall wellness. See ad page 9.
Health Food Stores
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St Paul Mastels.com • 651-690-1692
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products and pride ourselves on stocking hard-tofind items. See ad on page 19.
Holistic Health
SAGE WELLNESS AND NUTRITION
Michele Jaeger
SageWellnessandNutrition@gmail.com
SageWellnessandNutrition.com
Mystery symptoms you can’t get to the bottom of? Pairing bio-resonance and frequency medicine with health coaching, I help you peel back the layers keeping you from vibrant health.
Individualized holistic care for all ages. From acute illness and injury support to addressing symptoms of long-standing chronic conditions, our virtual homeopathy clinic can help you wherever you are.
Integrated Health
GENEVIEVE WACHUTKA
7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600
• GenevieveWachutka.com
Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 11.
Massage
OPTIMAL WELLNESS SOLUTIONS 2489 Rice Street N. Suite 130 Roseville, MN, 55113 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad page 13.
Mental Health
JACK CINCOTTA
Holistic Health Practitioner, AADP 920-650-7674
Jack@JackCincotta.com
JackCincotta.com
Jack Cincotta, Holistic Health Practitioner (AADP), M.S. Psychology, specializes in helping others overcome anxiety, depression and related issues through holistic and natural aapproaches and offers services via phone and online.
Myofascial Release
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 5.
As a massage therapist, hypnotherapist, reflexologist, reiki and myofascial release practitioner, I enjoy helping clients explore what living a more vibrant physical, spiritual and emotional life means to them.
Naturopathic Doctor
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 5.
Nutrition Supplements
ALIVE N VIBRANT
Superfood and Protein Powders
AliveNVibrant@gmail.com
AliveNVibrant.com
Locally made, 100 percent organic superfood powders to keep you feeling alive and vibrant no matter what your health history.
Professional Listening
PROFESSIONAL LISTENING
BarbBarb Ryan, CSD • 612-922-2389
Wisdom Listening WisdomSisterStudio.com
Longing for someone who will listen without judgment? Facing a tough decision and need a space to explore possibilities? Have some secrets corroding your being? Need a place to vent about loved ones without repercussions? Wisdom Listening can help. It’s not therapy or coaching. My sole objective is to provide a safe and supportive space for you to unburden and explore your mind, heart, and soul. Book your virtual session now. See ad on page 11.
Reflexology
NEW LIFE MASSAGE AND REIKI
651-757-6244
South Minneapolis Info@NewLifeMassageandReiki.com NewLifeMassageAndReiki.com
As a massage therapist, hypnotherapist, reflexologist, reiki and myofascial release practitioner, I enjoy helping clients explore what living a more vibrant physical, spiritual and emotional life means to them.
Salt Therapy
5D WELLNESS
Brittney Yares
18447 Hwy 65 NE, Suite C, East Bethel 612-322-9989
5DWellnessMN@gmail.com
5DWellnessMN.com
Offering top-of-the-line services to increase overall wellness including infrared sauna/cold plunge, red light therapy, contrast therapy with a hot and cold tub in one private room, salt/ halotherapy combined with infrared sauna, and a king-sized crystal healing mat with bioacoustic features. See ad page 9.
Sauna Therapy & Contrast Suite
5D WELLNESS
Brittney Yares
18447 Hwy 65 NE, Suite C, East Bethel 612-322-9989
5DWellnessMN@gmail.com
5DWellnessMN.com
Offering top-of-the-line services to increase overall wellness including infrared sauna/cold plunge, red light therapy, contrast therapy with a hot and cold tub in one private room, salt/halotherapy combined with infrared sauna, and a king-sized crystal healing mat with bioacoustic features. See ad page 9.
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
Thermography
OPTIMAL WELLNESS SOLUTIONS
2489 Rice Street N. Suite 130 Roseville, MN, 55113
651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad page 13.
Trauma Healing
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom Eden Prairie, MN (in office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Wellness Center
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
5D WELLNESS
Brittney Yares 18447 Hwy 65 NE, Suite C, East Bethel 612-322-9989
5DWellnessMN@gmail.com
5DWellnessMN.com
Offering top-of-the-line services to increase overall wellness including infrared sauna/cold plunge, red light therapy, contrast therapy with a hot and cold tub in one private room, salt/ halotherapy combined with infrared sauna, and a king-sized crystal healing mat with bioacoustic features. See ad page 9.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice Street N. Suite 130 Roseville, MN, 55113 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad page 13.
