December 2023 Natural Awakenings Twin Cities by Natural Awakenings Milwaukee Magazine: Natural MKE

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The Holiday Issue DEEPAK CHOPRA The Quantum Body and Achieving Peace ECO-FRIENDLY HOLIDAY TIPS THE GRACE OF GIVING AND RECEIVING HOMEMADE PET TOY IDEAS

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CONTENTS

2024

Natural Awakenings Twin Cities | December 2023 Issue

NATURAL AWAKENINGS’

EDITORIAL CALENDAR

KEEPING HOLIDAY PARTIES GREEN

JANUARY HEALTH & WELLNESS FEATURE: AGING GRACEFULLY PLUS: ALZHEIMER’S DISEASE FEBRUARY HEART-HEALTHY LIFESTYLE FEATURE: ORAL HEALTH FOR HEALTHY HEART PLUS: BREATHWORK FOR STRESS REDUCTION

THE GRACE OF GIVING AND RECEIVING Healing Through Generosity

MARCH FOOD & NUTRITION FEATURE: PLANT-BASED HEALING PLUS: COLON HEALTH

APRIL ECO-TRAVEL FEATURE: N. AMERICAN ECO-ADVENTURES PLUS: PARKINSON’S DISEASE

DEEPAK CHOPRA

on the Quantum Body and Achieving Peace

MAY WOMEN’S WELLNESS FEATURE: HORMONAL HEALTH JOURNEY PLUS: LYME DISEASE

HOLIDAY PARTIES FOR EVERY DIET

JUNE MEN’S HEALTH FEATURE: MENTAL HEALTH FOR MEN PLUS: VEGAN FITNESS

SEPTEMBER EMOTIONAL HEALING FEATURE: TRAUMA & ADDICTION RECOVERY PLUS: YOGA FOR RECOVERY

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TAKING CHARGE OF THE FITNESS JOURNEY How to Find Motivation in 2024

HOMEMADE PET PLAYTHINGS Easily Crafted Toys and Treats

THIS HOLIDAY BRING ON THE REDS!

OCTOBER WHOLE BODY ALIGNMENT FEATURE: CHIROPRACTIC & BODYWORK PLUS: BREAST HEALTH

How to Help Kids Thrive Into Adulthood

AUGUST FINDING YOUR TRIBE FEATURE: THE POWER OF COMMUNITY PLUS: KIDS’ SPORTS SAFETY

DECEMBER RECONNECT & REJUVENATE FEATURE: THE GIFT OF SELF CARE PLUS: THE PLACEBO EFFECT

THE SKILLS CHILDREN NEED

How to Plan an Inclusive and Safe Feast

JULY KEEPING IT COOL FEATURE: EATING SEASONALLY PLUS: SKIN-SAFE SUMMER

NOVEMBER GRATEFUL AGING FEATURE: BECOMING A WISE ELDER PLUS: FOOD CELEBRATIONS

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FROM THE PUBLISHER

HEALTHY LIVING HEALTHY PLANET

Happy Holidays, friends!

TWIN CITIES EDITION

Publisher Jordan Peschek At this time of year, we feel the seasonal shifts in large Editors Theresa Archer and small ways. The Earth’s tilt and orbit lead to less sunlight hours, the cold temperatures slow things Barbara Bolduc Randy Kambic close to stillness, birds have flown south and the outDesign & Production Suzzanne M. Siegel side world grows quiet. We, too, find ourselves shiftContributing Writer Sheila Julson Sales & Marketing Jordan Peschek ing routines in alignment with the season, instinctively Website Nicholas Bruckman and intentionally. It is in all of these natural changes Distribution Metro Periodical that I find reminders of how we are all connected. How Partners everything is connected.

Jordan Peschek, RN, Publisher

With our mission to promote healthy living on a healthy planet at Natural Awakenings, we strive to continuously bring you fresh ideas to honor body, mind and spirit as well as the planet. How frequent it seems that these things are interwoven. We keep all of this in mind as we explore the holiday activities and festivities of the season. Getting creative for the holidays can be fun, healthy, love-filled and cost effective. And the little things we do add up. Our feature article, “The Grace of Giving and Receiving,” reminds us about the shared healing that can be appreciated though acts of generosity, from the largest to the smallest. Just as the holidays can bring us closer to those we love, they can also stir up reminders of what and who we’ve lost. By helping others with trauma and grief, lending a helping hand, spreading hope and gratitude, we can bring more light into this world and into our hearts. We also hope to inspire people to find a more inclusive and enjoyable holiday feast by honoring different cultures, needs and preferences. We explore these ideas and some great recipes in our Conscious Eating article. Just as the trees drop their leaves and take a season to rest, we need time during each day and each year to honor our inherent need to balance work and play with pause and rest. We have some suggestions for staying active and healthy this season in our Fit Body department, and be sure to find time to relax and slow down as well. Our Eco Tip shares some ideas to celebrate the holidays in eco-friendly fashion, and we round out the issue with clothing donation tips in our Green Living section and ideas to upcycle items into homemade pet playthings in our Natural Pet department. Wishing you love, light, hope and peace in this holiday season. We hope these elements carry into your new year as well. From our hearts to yours, happy holidays and a joyous new year!

Jordan Peschek, RN-BSN

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NEWS BRIEFS

Enroll in Concordia’s Natural Product Sciences Program Start pursuing a master’s degree in natural products science at Concordia University—the next session begins in January 2024. This program consists of 100 percent online courses and will provide the knowledge and skills to navigate the ever-changing and growing field of natural products. It is a 30-credit program that is offered in both 8-week and 16-week sessions and is available from any location. Students will discover the who, what and why of natural medicines in order to help introduce new products and improve on current offerings. Specialize in medical cannabis or nutraceuticals, and engage in comprehensive studies that address the history, business side, and therapeutic benefits and risks of these natural-based products. Become a trusted expert in industries such as healthcare, pharmacy, research and development, and manufacturing with this graduate degree. For more information or to apply for Concordia University’s Natural Product Sciences online program, visit Tinyurl.com/CUWonline. See ad on page 17.

Midwest Women’s Herbal Conference Returning in May The 13th annual Midwest Women’s Herbal Conference will be held in person on May 24 through 26, 2024, at Camp Helen Brachman, in Almond, Wisconsin. Keynote speakers include Tieraona LowDog, M.D., Mimi Hernandez and Lisa Ganora, with opening and closing ceremonies led by Angela Smith. The conference provides more than 60 workshops and plant walks focusing on herbs, plants, trees, mushrooms, the Earth and personal growth. This is an opportunity to be nourished and enjoy local and traditionally prepared food, Tieraona LowDog, M.D. preconference immersions and a venue of more than 200 acres in central Wisconsin. The event offers a unique experience for the 400-plus women, children and teens expected to attend in a village environment.

Cadence Chiropractic Provides Complimentary New Client 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. Dr. Amanda 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 Dr. Amanda Haeg exact needs, providing them with precisely what will them heal and stay healthy. Haeg supports clients at Cadence Chiropractic by addressing the root cause of issues and uses a variety of advanced noninvasive 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. The Pierce Results System is an objective assessment, allowing each client to see the results from the chiropractic care. “You won’t just feel a difference—you’ll notice it yourself on your progress X-rays!” states Dr. Haeg. Dr. 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. She shares, “I am passionate about finding the root cause of health issues to help people heal from the inside-out.” For more information or to schedule a consultation, visit CadenceChi roMN.com or call 952-855-7656. See ad on page 17 and listing on page 29.

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NEWS BRIEFS

Sage Wellness and Nutrition Uses Bio-Resonance Approach toward Holistic Health Coaching Michele Jaeger, Ph.D., of Sage Wellness and Nutrition utilizes bio-resonance in her holistic health coaching practice to empower chronically ill clients. Bio-resonance is a tool that uses frequency to gather energetic information to assist the body with returning to a healthy, balanced state. She provides a heart-centered space to be seen and heard, combined with bio-individual frequency imprints to help restore body coherence. “Emotions, beliefs, trauma, inherited genetic patterns, nuMichele Jaeger, Ph.D. trition, toxins, stealth pathogens and movement are all electro-magnetic in nature and become the terrain in which vitality or disease flourishes,” explains Jaeger. She specializes in investigating past emotional trauma that leads to disease, along with autoimmune conditions, fatigue, food sensitivities, sleep disturbances, anxiety and more. She has a doctorate in cellular and molecular biology from the University of Wisconsin-Madison, and she’s a graduate of the Full Body Systems functional nutrition program led by Andrea Nakayama in Portland, Oregon. Sage Wellness and Nutrition is based in Minneapolis. For more information, email SageWellnessAndNutrition@gmail.com or visit SageWellnessAndNutrition.com. See listings on pages 29 and 30.

Caribbean Health Retreat Offers Access to Functional Medicine Doctor The owner of Flourish Health, Dr. Stacey Luetmer, M.D., is leading an exclusive retreat in the Caribbean that will provide personal consultation with a functional medicine M.D. before, during, and after the retreat. (This is not a glorified spa event.) The event is limited to 12 attendees. The Functional Medicine Total Resiliency Health Retreat is being held from January 20 through 27, 2024, at The Feather Leaf Inn, an eco-resort on the island of St. Croix in the U.S. Virgin Islands. No passport is required. The packages are all-inclusive with the exception of airfare, and range from $3,000 to $6,000. Since the retreat will be held at an eco-resort where the stewards of the property focus on sustainability, it aligns with the Natural Awakenings mission by promoting the improvement of life physically, mentally, emotionally and spiritually in a sustainable environment. Participants will enjoy three plant-based meals a day prepared by the onsite chef using local ingredients. This retreat is for those who have health issues or undiagnosed symptoms—or just want to age well. Many people look to the new year to make a change. This will give participants the tools to actually make it happen by having unparalleled access to a functional M.D. for an entire week—one who has taken the time to do a deep dive into their health in order to partner with them on their long-term health success.

Complimentary New Client Consultations at Your Healing Connection Mary Rice, certified Emotion Code and Body Code practitioner, is providing complimentary consultations designed to help new clients feel safe and determine whether the holistic healing services at Your Healing Connection are right for them. Rice supports clients in healing both mentally and physically by addressing the root cause of issues, which are not always obvious initially. “The Mary Rice Emotion Code and Body Code systems are designed to support the body’s innate ability to restore itself, and are considered part of the field of complementary and alternative medicine,” Rice explains. She helps clients by correcting energy balances which often include nutritional deficiencies, inherited weaknesses, infections, toxins, trapped emotions and trauma, and unhealthy mental patterns. “Your body is designed to alleviate these imbalances, and the Body Code system is intended to help you get to the root of your issues. Listening to your body and getting help now can go a long way toward preventing bigger problems in the future,” Rice emphasizes. She adds, “All healing begins with healing the heart.” Appointments are offered both over the phone or via Zoom video call. For more information or to schedule a consultation, email YourHealingConnection@ gmail.com or visit YourHealingConnection. com. See listing on page 30.

For more information, visit FlourishMD.com or call Ron at 320-204-5673. 8

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ECO TIP

Keeping Holiday Parties Green Although the holidays are a season of joy, an estimated 2.9 billion pounds of extra trash is generated each year from items such as wrapping paper, food waste, packaging, returns and decorations. Let’s make this holiday season a time to remember that sustainability and fun can go hand in hand. SEND DIGITAL INVITATIONS. Save paper and reduce waste by embracing the digital era and sending electronic invitations. Online platforms offer stylish and customizable options for spreading holiday cheer while minimizing the environmental impact. CHOOSE SUSTAINABLE DECOR. Instead of buying disposable party decorations, opt for reusable and eco-friendly alternatives. Consider using natural elements, such as pine cones, branches and leaves, to create a rustic and festive atmosphere. Repurpose items from around the home, like mason jars or old wine bottles, and turn them into beautiful candle holders or festive centerpieces. WRAP DIFFERENTLY. Landfills add 2.3 million pounds of wrapping paper every year. Consider reusing old gift wrap or upcycling newspaper, maps or magazine

pages. For a longer lasting option, invest in cloth wrappings. Remember to throw wrapping paper in the recycling bin as long as it doesn’t contain metallic, glitter or velvet elements. CHOOSE LOCAL AND SEASONAL INGREDIENTS. By opting for locally sourced, organic produce, we support local farmers and reduce the carbon footprint associated with long-distance transportation. Additionally, selecting ingredients that are in season ensures freshness and flavor. EMBRACE REUSABLE TABLEWARE. Ditch the disposable plastic plates and cutlery and choose biodegradable or compostable alternatives. If there isn’t enough regular tableware for each guest, mix and match or borrow some from a neighbor. CONSERVE ENERGY. Turn down the thermostat a few degrees to save energy. If it’s chilly outside, encourage guests to bring their own sweaters or blankets. Make use of natural light during the day and switch to energy-efficient LED light bulbs when the sun goes down.

holiday menu carefully to avoid over-purchasing or overcooking. Ask guests to bring reusable containers for leftovers, which can be transformed into delicious new dishes or donated to food banks to help those in need. COMPOST. Instead of throwing food scraps into the trash, composting reduces landfill waste and creates nutrient-rich soil. Be sure to provide clearly marked recycling and compost bins to make it easy for guests to dispose of their waste properly. GIVE SUSTAINABLE PARTY FAVORS. Instead of traditional party favors that often go unused or end up in the trash, consider giving guests eco-friendly gifts. Reusable BPA-free water bottles, organic seeds or handmade products from local artisans will spread guilt-free cheer. Not only are these gifts more meaningful, they also serve as a reminder of the importance of sustainability.

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| December 2023

HEALTH BRIEFS

In a two-part study published in the Journal of Sleep Research, scientists surveyed 1,732 individuals and found that 69 percent use the snooze feature on their morning alarm, and of those people, 60 percent usually or always fall asleep between alarms. Snoozing is more common among younger people and night owls. For those using this feature, drowsiness and shorter sleep is more common. The study also sought to determine the effects of snoozing on 31 habitual snoozers. The first morning, the participants repeatedly hit the button to gain 30 extra minutes, and on the second morning, the participants got up on the first alarm. The researchers reported that 30 minutes of snoozing either improved or did not affect performance on cognitive tests administered directly upon rising, as compared to an abrupt awakening. There were no clear effects from snoozing on cortisol awakening response, morning sleepiness, mood or overnight sleep.

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Hitting the Snooze Button

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A U.S. Food and Drug Administration (FDA) advisory panel voted unanimously that oral phenylephrine was not effective in unblocking sinuses and clearing stuffy noses. The drug has been in use for nearly a century and is an ingredient in more than 200 over-the-counter decongestants. Drug stores have begun removing these products from the shelves. The decision by the FDA was the result of decades of research and an unwavering commitment by two University of Florida pharmacists to remove decongestants from the market that contained an ingredient that was no better than a placebo.

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Photo by Polina Tankilevitch for pexels

Cold Medicine Found Not to Work

Red Light Therapy to Reduce Glucose Levels Pamela Carpenter/shutterstock.com

The U.S. Centers for Dis-

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enough insulin, causing too much blood glucose (sugar) to stay in the

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bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease. Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on. The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the par-

Mind. Body. Spirit. Planet. Community.

ticipants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

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California Bans Food Additives California is the first state to ban the sale of four food additives linked to potential health issues even though they are permitted by the U.S. Food and Drug Administration (FDA). The law will be enforced beginning in 2027. Already banned by the European Union and other countries, the four culprits are red dye No. 3, potassium bromate, brominated vegetable oil and propylparaben, which are used in some brands of orange soda, icing, hamburger rolls, candies and processed foods. Red dye No. 3, which is derived from petroleum, makes medicines and foods bright red. The FDA already bans it from cosmetics because studies show that high doses cause cancer in lab animals. Potassium bromate, used to improve the texture of baked goods, has also been linked to cancer in lab animals. Brominated vegetable oil in citrus drinks has been tied to behavioral and reproductive issues in lab animals, among other issues. Propylparaben is a cosmetic and food preservative that is believed to be an endocrine disruptor. Be sure to let our advertisers know you found them in

| December 2023

GLOBAL BRIEFS A DOCUMENTARY FILM BY HIDEYUKI TOKIGAWA

Baby-Talking Dolphins

Yobab/shutterstock.com

In a study published in Proceedings of the National Academy of Sciences, researchers identified the first nonhuman animal mother to use baby talk with their young. Bottlenose dolphin mothers use a higher pitch of their whistles when communicating with their calves. They also employ a signature whistle that functions like a name, and calves learn their names and those of their mother and members of their pod early on. Scientists from Florida’s Sarasota Dolphin Research Program have been recording the whistles of adult female dolphins and their calves for decades. Analysis of the recordings of 19 pairs of mothers and calves found that dolphin mothers produced signature whistles with a significantly higher maximum frequency and wider frequency ranges when they were with their calves than not with them. It is thought that the baby talk enhances a calf’s attention, allowing for bonding with their mother and vocal learning. The research may provide insight into the evolution of vocal learning, a prerequisite for language.

NARRATED BY

MICHAEL BUBLÉ "Like so many families, I have been deeply affected by Alzheimer's, so I was thrilled to become a part of this film when I realized that there's hope, and it's not just a death sentence." - Michael Bublé

Oldest Wooden Structure

Dr. Dale Bredesen New York Times Bestselling author of The End of Alzheimer’s

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Twin Cities Edition NATwinCities.com

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B O N UDale S Q & A , Bredesen ONLY ON KNOWEWELL.COM, WITH Dr.

A study in the journal Nature reports the discovery of a wooden structure dating back 476,000 years near Kalambo Falls, in Zambia. The structure predates the evolution of Homo sapiens by more than 120,000 years. Archaeologists found two preserved interlocking logs joined side-to-side by an intentionally cut notch. Tool marks were found on both logs, along with a collection of wooden tools. The study authors believe that the logs may have been used to build a raised platform, walkway or foundation for a dwelling in an area subject to periodic flooding. The discovery challenges the view that Stone Age hominini were nomadic. To estimate the age of the logs and tools, the team used luminescence dating techniques that roughly calculate the last time minerals in the sand surrounding the items were exposed to sunlight.

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Getting Creative to Battle Global Warming Experts say that reducing emissions won’t be enough to reach international goals for limiting global warming. It will require the removal of billions of tons of carbon dioxide from the air each year. There are a growing number of startups working on the issue with dollars generated from the carbon credit market. Here are three examples. Seattle-based Lithos Carbon is spreading ground-up basalt on the soil. When rainwater mixes with the basalt, it traps Vladimir Mulder/shutterstock.com

CO2 as bicarbonate, which eventually flows to the ocean where it is stored for millions of years. Lithos buys basalt dust, a mining byproduct from quarries, and pays farmers to spread it instead of lime. Through this method, they expect to remove 20,000 tons of CO2 in 2023 while improving crop yields. The nonprofit research organization Carbon to Sea Initiative is funding an experiment to see if modifying the ocean’s alkalinity could be an effective way to remove CO2. The team believes that increasing the alkalinity will convert CO2 already in the ocean into stable bicarbonate and carbonate molecules that sink to the bottom and, in turn, allow the water to absorb more CO2 from the air. Experiments are underway off the coast of Massachusetts. Much more work is needed to make it scalable and safe, as the alkalinity enhancement may pose risks to marine life. Living Carbon, a California-based biotechnology company, has genetically modified poplar trees with pumpkin and green algae genes to make them grow faster. The trees absorb CO2 and turn it into wood at an increased rate. Pumpkins and green algae have genes that make the process of photosynthesis more efficient. In the greenhouse, the modified trees grew 53 percent faster than their natural counterparts. Trees have been planted outdoors to see if they produce similar results. Only female trees that don’t produce pollen are used to reduce the potential reproduction of trees with the altered genes.

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THE GRACE OF GIVING AND RECEIVING

HEALING THROUGH GENEROSITY

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by Carrie Jackson

In today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity. A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter.

FACILITATING HEALTH CARE Gratitude is often felt the most by those that have been helped through a loss or trauma. When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls. Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate. “If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege. In 2013, she founded eFundYourHealth.org, a South Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate experts in the integrative and alternative health community who want to change the world,” she explains. 14

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Patients apply for grants for the care they need that is not covered by insurance. They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest. According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says. Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her. “When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you. Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

FEEDING THE HUNGRY Generosity is often shared by the very people that have been on the receiving end. For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for lead poisoning. Unable to find housing on such short notice, Holly lived for six months with her children in a nearby shelter and was transformed by the experience.

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Ruth Westreich/thewestreichfoundation.org

“It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment. When we moved out, I wanted to share that feeling and generosity with others.” Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses. Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table. While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says. Much of the food is donated from nonprofits, such as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given. “Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

LEVERAGING ART FOR POSITIVE OUTCOME Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous employer from a teenage job funded her college tuition, she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources.

A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism. “Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains. “We fund a lot of early adopters with big ideas that need investigating. We are especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.” The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thought-provoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

SPREADING HOLISTIC HOPE AND GRATITUDE When Suzan Walter co-founded the Amer-

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ican Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live. “During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died. Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes. “We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.” In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill. Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com. | December 2023

WISE WORDS

Deepak Chopra

ON THE QUANTUM BODY AND ACHIEVING PEACE

by Kimberly Whittle practicing medicine at an exhaustive, hectic pace more than 30 years ago, I started meditating and had a life-changing breakthrough vision of a human body shimmering as a visual image— the quantum mechanical body. I became a writer, and my book, Quantum Healing, gave me my first boost. But at the time, the topic of meditation was considered fringe. Thirty-seven years later, the fringe has moved to the center, and new studies are overturning long-held mainstream medical beliefs. Hence, the time seemed right to take a second bite of the apple.

photo by Blaise Misiek/SamSteadman

What do you mean by the quantum body?

Deepak Chopra, M.D., is a pioneer in the field of mind-body medicine and one of the most inspiring philosophers of our time. He is the founder of The Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism, and Chopra Global, a health company at the intersection of science and spirituality. Chopra also is a clinical professor of family medicine and public health at the University of California San Diego and serves as a senior scientist with Gallup, Inc. He has authored more than 90 books translated into more than 43 languages, including numerous bestsellers. Chopra collaborated with Jack Tuszynski, Ph.D., a physicist, and Brian Fertig, M.D., an endocrinologist, on his latest book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

What inspired you to write this book? It is a celebration of the most surprising turn in my life. When I was 16

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Our physical body is an activity in consciousness. You experience your body through the five senses. Physical reality is experienced in the field of awareness that is outside of our body, and the field of awareness inside our body is called the interoceptive awareness. Meditation helps us transcend our physical and mental body and takes us to the source of all experience, including the experience of mind and body. Pure consciousness is the source of mind-body and the universe. The causal body is the source of every experience we have; it is your soul and the same thing as your quantum body. Quantum body exists to bring about all the healing needed at every level.

How can we modulate our epigenetic activity and restore homeostasis to reduce stress and inflammation? Mind and body are inseparably one. By increasing our awareness of bodily processes through interoception, we can self-regulate our body. We can do this through meditation, practicing vagal breathing and vagal activation, doing yoga and through movement. The greatest gift of self-awareness is to live with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less.

Why is the quantum model for well-being important, and how do you plan to reach a critical mass of participants? Today, everyone is taking sides and is in conflict because they don’t agree with the perspective of others. As long as you engage in recycling trauma, the trauma leads to inflammation and disease

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in the body and in mental disorders. We have an inflamed world and will never solve this problem by any one side becoming the victor, because the intergenerational trauma will last for hundreds, if not thousands, of years. This is the history of humanity since we were hunters and gatherers. Now the same tribal mindset spells extinction. We are sleepwalking to extinction unless we wake up. There is no hope for climate change, social and economic justice, racism, prejudice, health or joy. We need to cool down the world’s inflammation by starting with ourselves and creating an ecosystem where we can bring peace to our own families, social environment, ecosystem of relationships and communities; then we can reach a critical mass. A lot of people do agree that consciousness is a field and that we can aspire to a more peaceful, just, sustainable, healthier and joyful world. The Chopra Foundation has launched two programs. The Certification in the Soul of Leadership is about how you become a spiritual leader, which I have taught at Kellogg [School of Management at Northwestern University] and Columbia [University] and given talks about at Harvard [University]. We received a grant to offer it free of charge. The other certification, Becoming a Peace as the Way Facilitator, is only $9.99. If you can’t afford it, we give it for free. If you focus on these two things and get the critical mass of people out there, the change we want to see in the world will happen. That you exist should be a perpetual surprise, and you should be full of gratitude for existence itself. That is the most holy and sacred experience that we can have. What I am grateful for is that I exist. Certification courses can be found at cfi. ChopraFoundation.org. To join the Quantum Body book discussion group, visit Chopra QuantumBodyDiscussion.KnoWEwell.com.

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| December 2023

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CONSCIOUS EATING

Holiday Parties for Every Diet HOW TO PLAN AN INCLUSIVE AND SAFE FEAST by Madiha Saeed, M.D. Inclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table. “Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope. From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering. According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

PREPARATION AND COMMUNICATION With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. “Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen.com. “Speak to them in advance to gain insight into their needs, giving yourself enough time to plan your menu and shop for any unique ingredients you might need.” 18

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“To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei. “Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

FOOD ALLERGIES Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or

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even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders. DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats. Replace butter with coconut oil, olive oil or plantbased butters. EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs. PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities as peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes. TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts. Coconut or dried fruits can add texture and flavor. Roasted chickpeas are a crunchy, nutritious alternative. SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be used as alternatives to fish and shellfish in recipes. Vegan fish substitutes are also available.

RESTRICTIVE DIETS Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions. VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a cheese substitute. Replace dairy with plant-based milks. VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts. PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup. KETOGENIC: Common low-carb, high-fat alternatives include non-starchy vegeta-

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Nea Clare ologist Facilitator Mindset Coach Teacher Speaker

bles, such as cauliflower, and sweeteners like stevia or erythritol. Low-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk. HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcohol-based flavor extracts with real vanilla beans. KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition. Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

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GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Cross-contamination is a concern; choose products that are labeled gluten-free. Use gluten-free flour to thicken gravies. SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used. SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes. MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes. Be sure to let our advertisers know you found them in

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YIELD: 4 SERVINGS ¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced

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ANTI-INFLAMMATORY CHICKEN

STIR-FRIED OKRA YIELD: 4 SERVINGS 16-oz package of frozen, cut okra ¼ cup olive oil 1½ medium tomatoes, chopped 1 medium onion, sliced ¼ tsp finely diced fresh ginger 1 tsp chopped garlic clove 1 tsp salt ¼ tsp black pepper ¼ tsp turmeric powder ½ tsp paprika powder ¼ tsp cumin powder Preheat oven to 400° F. Bake okra until lightly brown on unbleached parchment paper that has been sprayed with a bit of oil. Remove from heat and set aside.

Heat oil in a skillet over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates.

In a medium, ceramic skillet sauté sliced onions in the oil until they start to become transparent. Add tomatoes and spices and mix. Incorporate the baked okra to the tomato-onion mixture and cook for 25 minutes on low heat.

Recipe reprinted with permission of Madiha Saeed, M.D.

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Gluten-Free, Creamy Chicken and Wild Rice Soup by Michele Jaeger This creamy, gluten-free version of chicken and wild rice soup is cozy, nourishing and a crowd favorite! It uses bone broth which is readily available in grocery stores, and it is simple and affordable to make at home, too.

BONE BROTH Freeze leftover poultry bones in a gallon freezer bag. When the bag is full, put the bones in a large pot, cover with water by 1-2 inches, and simmer for 2-4 hours (or longer). After straining the liquid, the bone broth can be stored in the refrigerator for up to two weeks. Try using bone broth as the cooking liquid for rice to add nutrient density and a delicious taste. Your gut, immune system, joints, hair, skin and nails will thank you for providing a rich source of matrix-building collagen.

CHICKEN AND WILD RICE SOUP 4 Tbsp olive oil 1 large onion, diced (about 2 cups) 3 ribs celery, diced (about 1 cup) 1 large carrot, diced (about 1 cup) 8 oz mushrooms, diced (button or cremini mushrooms work well) 3 large cloves garlic, minced 8 cups chicken bone broth 1 cup wild rice, rinsed (do not use “quick-cook” wild rice)

2 bay leaves 2-3 medium yellow or red potatoes, diced small 1-1.5 lbs boneless, skinless chicken thighs, diced into small pieces Sea salt Pepper

ROUX: 4 Tbsp salted butter (1/2 stick) 1/4 cup gluten-free flour 2 cups whole milk

In a large pot over medium heat, sauté onion, celery, carrots, mushrooms and 1 tsp sea salt in the olive oil until soft and beginning to brown, about 15 minutes. Add garlic, bone broth, wild rice and bay leaves to the softened vegetables. Bring to a boil and then reduce to a simmer, covered, for 60 minutes, stirring periodically. Add the diced potatoes and chicken. Cook for an additional 30 minutes, stirring occasionally. While the soup is simmering, make the roux by warming the milk in a small sauce pan until it begins to steam (but not boil), stirring occasionally. In a separate medium pan over medium heat, melt the butter. Once melted, add the flour to the butter and continue to stir constantly for one minute. Whisk in the warm milk and continue stirring until the milk mixture becomes thick, which should happen quickly. Turn off the heat and let the thickened milk sit until the rice and chicken are done simmering. After the soup has simmered for 90 minutes, add the thickened milk and stir until it is evenly incorporated. Season with salt and pepper to taste. Remove bay leaves. Enjoy! Michele Jaeger, owner of Sage Wellness and Nutrition, is a holistic nutrition and wellness counselor and bioresonance practitioner. She specializes in helping those with chronic illness to feel empowered again. For more info, email SageWellnessandNutrition@gmail.com or visit SageWellnessandNutrition.com. See listings pages 29 and 30. Be sure to let our advertisers know you found them in

SPONSORED CONTENT

This Holiday, Bring on the Reds! by Vilma Tomaro It is no secret that certain foods can boost circulation, enhance brain and cognitive function, and even support sexual health. By combining common heart healthy fruits and veggies such as spinach, pomegranate and red beets with the “big 4” grasses—wheat, oat, alfalfa, and barley—benefits can be even more powerful. As a supplement, these heart healthy foods are convenient and easy to blend into a smoothie for a pre-workout or an afternoon pick-me-up. Our Organic Super Reds Supplement contains the fruit and vegetable extracts in all these foods in high enough amounts that are known to help improve blood flow by increasing the body’s production of nitric oxide. Try this easy recipe:

ORGANIC RED SMOOTHIE 1 scoop of “Organic Super Reds” 1 ½ cups coconut milk Handful organic fresh berries (the redder the better) ½ cup Greek yogurt 1 Tbsp honey Optional walnuts or almonds for a crunch with extra fiber and protein. Blend and enjoy. Happy Holidays! Vilma Tomaro offers an array of LiveGood advanced nutritional supplements, all with pure, high-quality ingredients, with low non-member prices and a member price at a fraction of retail, To purchase Organic Super Reds, Organic Super Greens and more, visit LiveGood.com/Vilma1. See listing on page 30. | December 2023

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HEALTHY KIDS

THE SKILLS CHILDREN NEED HOW TO HELP KIDS THRIVE INTO ADULTHOOD by Jennifer Zethner, RN, MS, CPNP Skills learned at a young age are pivotal in shaping the development of children. As parents, educators and caregivers, we want them to develop into well-rounded, successful adults. Beyond academic knowledge, there are essential character and life skills that they need to master to help them grow into responsible, empathetic and resilient individuals.

FOSTERING SKILL DEVELOPMENT “Character skills should be intentionally taught and reinforced throughout a child’s educational journey,” says Ronald Bubnowski, an elementary school principal and Boy Scouts of America leader in New Jer22

sey. “When we teach kids character skills, we are investing in the future generation of change-makers and leaders who will make this world a better place.” Character skills contribute to moral and ethical growth and help equip children to face the challenges of the world with confidence and integrity. Life skills are acquired gradually, starting from a very young age. As soon as children start interacting with their environment, they begin to develop fundamental skills. According to Laura Markham, a clinical psychologist and founder of Aha! Parenting, “Children are never too young to learn life skills.” For example, when a comforting parent tends to a crying baby, the baby learns to trust the people in their world

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and that they are worthy of being cared for. This is a building block for self-confidence. Life skills are not a one-size-fits-all concept. The skills that are most important for children to learn differ depending on their age and stage of development. When they are around 6 to 12 months old, a child can roll, sit, pull up to stand, crawl, vocalize, suck their fingers or pacifier, and hold and study a toy. This is an appropriate time to allow a child to learn how to self-regulate, an important skill for all ages. A good place to practice is during naps and at bedtime. Don’t be surprised that a child lets out only a few cries and then soothes themself to sleep. Teaching toddlers life skills is about

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CREATING A LEARNING ENVIRONMENT Teaching life and character skills to children requires a multifaceted approach involving guidance, practice and positive reinforcement. It is crucial to create a supportive environment that encourages them to explore and learn through handson experiences. Here are some effective strategies:

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role modeling; they learn by example. Some key life skills to teach during these years include feeding oneself, brushing teeth, following directions, washing hands, using the bathroom independently, manners and communicating needs and feelings. By age 3, children start to socialize and make attempts to please others. Most skills acquired at this age come from socializing with other kids their age, whether that’s with siblings, at day care, nursery school, mommy-and-me groups or at the park. They should develop empathy and cooperation. As they begin to explore the world around them unassisted, it is essential to focus on developing basic skills that allow them to feel independent and capable. Some key life skills to teach children during early childhood include tying their shoelaces, dressing themselves, cleaning up their toys and managing simple conflicts with siblings. As children move through elementary school, character development expands as part of the development of their identity. They learn more complex skills, such as time management, decision making, the importance of respecting others’ opinions and peaceful conflict resolution.

n Challenge a child at every age.

n Encourage independence and prob-

They are growing fast, and what they couldn’t do today they may be ready to do tomorrow.

lem-solving. Allowing children to make decisions and solve problems on their own fosters independence and critical thinking. By providing guidance and support, adults can empower children to become more self-reliant. “Giving children a safe and supportive environment in which to fail and learn is part of the process, too,” says Bubnowski.

n Lead by example. Children learn best by observing the behaviors and actions of adults around them.

n Provide opportunities for practice. Create tasks or chores that allow them to apply the skills they learn to reinforce their understanding and build confidence.

n Use storytelling and play. Engaging children in storytelling and play activities can make the process of learning life and character skills more enjoyable and memorable. Through storytelling, children can learn valuable lessons and understand the importance of various skills in different situations.

Visit HealthyChildren.org from the American Academy of Pediatrics and Tinyurl. com/LearnTheSignsActEarly from the U.S. Centers for Disease Control for tools and tips at every stage of a child’s development. Jennifer Zethner is a certified pediatric nurse practitioner and founder of Simply Pediatrics in Northport, New York.

How many lessons of faith and beauty we should lose, if there were no winter in our year! —Thomas Wentworth Higginson

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| December 2023

FIT BODY

TAKING CHARGE OF THE FITNESS JOURNEY HOW TO FIND MOTIVATION IN 2024

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by Cristina Parker, DPT

One of the most common New Year’s resolutions involves improving health, according to the U.S. Chamber of Commerce. A great way to stay motivated and fulfilled in 2024 is to combine a personal goal for better health with the larger purpose of nourishing our planet and giving back to the community.

EQUIPMENT AND GEAR When planning a fitness routine, consider the sustainability and carbon footprint of the equipment and gear. “There are several greener initiatives you can take, such as utilizing power-generating exercise equipment or reducing paper and packaging waste through purchasing fewer items,” advises Jamie Temple, a healthcare customer-success executive. Many companies are utilizing recycled materials for fitness equipment, such as the 100-percent recycled cork yoga mats by 42 Birds or Iron Company’s line of green fitness equipment, including barbells, medicine balls and weight storage systems made of recycled materials. Purchase exercise clothes from brands that offer clothing made with fair trade and collection practices that include natural and recycled fabrics. Karen Thomas, a doctor of physical therapy and founder of Venture Out Wellness, in Virginia, observes, “Now more than ever in fashion, comfort is being merged with sustainable, high-performance fabrics that offer you a great opportunity to be kind to Planet Earth and your body simultaneously.” 24

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WINTER WORKOUTS Getting exercise outdoors may require more thought during the winter months. According to the American Heart Association, colder weather constricts the blood vessels, which can decrease blood flow and oxygen. Monitoring symptoms such as shortness of breath, chest pain and dizziness is important during any exercise, but heightened for those exercising outdoors in the cold. Factors such as the weather, the temperature, lack of daylight and chaotic holiday schedules can interfere with the goal of creating a realistic, attainable outdoor workout. Hiking, walking and cycling can still be performed outside in dry conditions with the appropriate clothing, or indoors using an elliptical, treadmill or recumbent bike. Stressing the need for safety when exercising outdoors in the winter, Temple

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says, “Avoid icy roads and sidewalks; stretch or walk in place to warm up first; protect your eyes and ears; and always wear nonslip shoes.” Alternatively, snow shoeing, cross- country skiing and ice skating can be fun ways to take advantage of the winter and get moving while trying something new. Another consideration when exercising in weather extremes is staying hydrated. Cold weather studies at the University of New Hampshire show an increased risk for dehydration because people don’t feel as thirsty when the weather is cold. Thomas recommends going green while hydrating by eliminating single-use water bottles in favor of a reusable, BPA-free water bottle. TheRoundup.org, an organization dedicated to promoting environmental awareness and sustainability, reports, “Every year, 50 billion single-use water bottles are sold in the U.S., the vast majority of which either end up in landfills or add to the 5.25 trillion items of plastic waste already in our oceans.” Virtual fitness classes offer a great way to stay active on a cold, snowy day by combining the cozy convenience of in-home exertion with the guidance of trained professionals. Online platforms, such as YouTube, stream affordable and free sessions in a wide variety of modalities, from low-intensity options like yoga to high-intensity interval training. Some large health insurance companies collaborate with fitness providers to facilitate acces-

sibility. One example is UnitedHealthcare, which offers Apple Fitness+ subscriptions to fully insured members.

COMMUNITY SUPPORT Getting involved in community initiatives is a wonderful way to seek out support and motivation, connect with likeminded individuals and build a health-conscious community. Stay active during the winter while giving back. Many organizations host activities such as volunteering at the local food bank or home meal delivery programs. Thomas suggests establishing a fitness community to motivate each other and to find ways to reduce the group’s carbon

footprint. To cut emissions, walk together or use walking as a warmup and cool down to and from a workout, take mass transit or carpool—with bonus points if the group has access to a hybrid or electric vehicle. We don’t have to be among the 80 percent of Americans that fail to achieve their New Year’s resolution. Feel well and feel good about achieving better health in the new year. Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.

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| December 2023

NATURAL PET

HOMEMADE PET PLAYTHINGS EASILY CRAFTED TOYS AND TREATS

As pet guardians, we know the joy of spoiling our beloved furry and feathered friends with toys, treats and accessories. While such diversions can offer hours of fun and bonding, some store-bought items can pose dangers, including choking hazards, intestinal blockage and damage, or exposure to harmful toxins used in plastics. Safer, non-toxic options can be handcrafted using items found around the home. By recycling materials and avoiding the packaging that comes with store-bought items, do-it-yourself toys and accessories are more eco-friendly and sustainable. Guardians can even involve their pet friends in a DIY project as a way to spend quality time together, have fun and foster a stronger bond. Here are a few ideas.

RECYCLED T-SHIRT TUG TOY Dogs love a good game of tug-o-war, and this project is a simple way to repurpose old T-shirts. Using scissors, cut a garment into thin strips and braid them together tightly. Tie a knot at each end and enjoy a fun and safe exercise toy.

CATNIP TOYS Make catnip toys a feline friend will love with a few pieces of felt, some cotton stuffing or shredded pieces of old clothes, and catnip. First, cut the felt into small shapes like birds or fish. Next, sew two sides together, leaving a small opening. Sprinkle one tablespoon of catnip over the stuffing, fill the toy and sew up the opening.

FELINE SCRATCHING POST Scratching is an essential behavior for cats, but commercial scratch posts can be expensive. Instead, create one using recycled materials like cardboard or leftover carpet. Cut the material into a long rectangular shape and wrap it tightly around a sturdy base, such as a wooden post or pole. Rub the material with catnip and watch the kitties scratch to their hearts’ content.

RABBIT CASTLE For rabbits, consider converting a cardboard box into a cozy man26

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by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

or. First, cut doors and windows into the box and make sure the edges are smooth to avoid injury. Place a soft blanket or cushion as flooring to create a comfortable space for the bunny. Add some tunnels made from cardboard and watch them have fun exploring their new hideaway home.

PET BANDANA This project is a bit more time intensive, but the result is worth it. To create a stylish pet bandana, simply cut fabric into a triangle shape, hem the edges and add a snap or tie to secure it around the pet’s neck. Personalize it by embroidering the pet’s name or a fun design.

BIRDSEED ORNAMENTS For avian lovers, birdseed ornaments in the yard are a fun and easy project that can involve the whole family. First, prepare unflavored gelatin in a bowl following the instructions on the package. Add a tablespoon of corn syrup for each package of gelatin used. Stir birdseed into the gelatin mixture until the liquid disappears. Place the mixture in the refrigerator for about ten minutes or until it firms up. Fill cookie cutters with the seed mixture, press down firmly and insert a two-inch piece of a straw near the top of the ornament. Refrigerate overnight. Gently remove the ornaments from the cookie cutters and replace the straw with a string. These homemade feeders will nourish neighborhood birds during the winter months when food is scarce.

CAT TEASER Cats love string. Unfortunately, playing with a piece of string, yarn or ribbon can lead to life-threatening complications, as they can become entangled in a cat’s intestine. A homemade cat wand allows them to chase, bat and chew without risk. Cut cotton, leather, sisal or hemp into strips about one foot long. Glue the strips of

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Evolution Diet Pet Food Celebrates 34 Years of Dedication to Animal Nutrition and Wellness Evolution Diet Pet Food was founded in 1989 by Eric V. Weisman, an internationally awarded scientist and nutrient-botanical practitioner, who had always been passionate about being kind, preserving all animal life and optimizing nutrition for humans and animals alike. Weisman had been a long-time vegetarian running a small rescue shelter for homeless cats, dogs and other animals. His years of university training and background in physiology, pathology, X-ray and nutrient applications for human disease, along with observations in animal illness and veterinary case reviews, made him realize that there must be a better way to feed cats and dogs. Poor-quality products in the pet food industry directly contribute to many pet illnesses, and cancer is the leading cause of death in dogs and cats. This led Weisman to pioneer a new kind of pet food: nutritionally complete plant-based cat and dog food that would help cats and dogs to live the safest, healthiest and longest lives possible. It was the world’s first plant-based pet food. Today, Evolution Diet Pet Food is a world leader not only in plant-based cat and dog foods, but in all cat and dog foods, with non-GMO and organic pet food which translates to an even better chance of longer, healthier lives for cats and dogs. Weisman and Evolution Diet Pet Food are recipients of international awards for excellence and scientific achievement for best cat food, best dog food and best nutrient compounds for disease worldwide, plant-based or otherwise. For more info or to shop, visit PetFoodShop.com. Dr. Eric Weisman can be reached at 651-492-2190. See ad on this page.

material one piece at a time to the end of a 12-inch wooden dowel or metal tube. Continue adding the material strips to the end of the rod until there are four or five layers. Tie a piece of material around the rod next to the last layer and tightly wrap it around the ends of the other strands to keep everything in place. End with a knot and a dab of glue, if necessary.

SOCK TOYS Make an inexpensive, washable ball using those mismatched socks that seem to magically appear at the end of the laundry. Stuff a long sock with three other socks and tightly tie it off to make a solid ball. Another option is to braid several socks and tie them together at either end to create a durable rope. 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.

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| December 2023

TWIN CITIES’

CALENDAR OF EVENTS

CLASSIFIEDS

SATURDAY & SUNDAY, DECEMBER 9 - 10

$20 for up to 20 words, then $1 extra per word. Email content to Publisher@NaturalMKE.com. Deadline is the 10th.

Email Publisher@NATwinCities.com for guidelines and to submit entries.

SAVE THE DATE Empower Thyself: Keys for Life & Self-Mastery – 10am-6pm. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire. This program follows the sacred teachings, tools, and rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to strengthen your Will and live an Empowered life. $1200. 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com.

FRIDAY, FEBRUARY 2

Inner Guidance Series Part 1: Sanctuary Meditation – 6-9pm.This class series gives you meditation & intuition development tools to tap into your inner knowing. Connect to your higher self. $35 single class, $55 two-part series. Modern Mystery School, 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com.

FRIDAY, MAY 24

SAVE THE DATE Midwest Women’s Herbal Conference Weekend – May 24-26. Keynote speakers include Tieraona LowDog, MD, Mimi Hernandez and Lisa Ganora, with opening and closing ceremonies led by Angela Smith. Conference provides more than 60 workshops and plant walks focused on herbs, plants, trees, mushrooms, the Earth and personal growth. Camp Helen Brachman, 9341 Asbury Dr, Almond, WI. MidwestWomensHerbal.com.

THURSDAY, DECEMBER 21

Winter Solstice Ceremony – 7-8:30pm. Celebrate the rebirth of the sun and bring the magic of this time of year into your life. Pre-register: $25, Walk-in: $35. Modern Mystery School, 7801 E Bush Lake Rd, Ste 240, Bloomington. 763-222-8600. Tinyurl. com/WinterSolticeCer.

PLAN AHEAD JANUARY 2024

ONGOING

Natural Products ORGANIC HERBAL TEAS - Get Targeted Herbal Teas for the Lymph, Blood, Pancreas, Liver, Kidneys, Prostate, Lungs, Heart & more. Visit EarthSanaStore.com. Call 954-459-1134. THE HEALTHIEST FOOD FOR YOUR PET – EVOLUTION DIET PET FOOD. 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. See ad on page 27.

Supplements MOST ADVANCED NUTRITIONAL SUPPLEMENTS - Organic - Purest high quality ingredients at a fraction of the price. Offering a low Non-Member price & even lower Member price. LiveGood. com/Vilma1 or call Vilma: 414-218-5035. See listing on page 30.

FRIDAY SAVE THE DATE

SAVE THE DATE

Discover Your Highest Purpose—Sri Harold Klemp, the spiritual leader of Eckankar, shares wisdom through stories and spiritual insights that bring meaning, connection and humor to the workings of Spirit in everyday life. Fridays at 7pm. Watch on Channel 6 or via MCN6.org. For more information, visit Eckankar.org, TempleOfECK.org or Facebook.com/Eckankar.

ONLINE: In Our Own Hands: Women’s Winter Wellness Series – Biweekly, JanApr. Topics will explore skills for promoting health and wellness include relationship building, gardening, mushrooms for health, sexual vitality, herbal traditions and applications, as well as the evolution of plant medicine. Recordings provided. MidwestWomensHerbal.com.

HEALTH & WELLNESS COMING IN JANUARY . . .

HEART-HEALTHY LIFESTYLE

FOOD & NUTRITION

FEBRUARY

HEALTH & WELLNESS

JANUARY

MARCH

NA Twin Cities 262-623-748 | NATwinCities.com

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TWIN CITIES’

COMMUNITY RESOURCE GUIDE

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NATwinCities.com to request our media kit.

Bio-Resonance

Coaching

SAGE WELLNESS AND NUTRITION

TRANSFORMATIONAL COACH AND LIFE MASTERY TEACHER

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 7550 France Avenue S, #220, 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 17.

CLICK ON

natwincities.com

Nea Clare Nea@NeaClare.com YeswardCoaching.com

Would you like to say “YES” and make your dreams come true? If so, I can help! Book a strategy call with me today. I work exclusively for extraordinary women who are tired of waiting on the right time or circumstances before pursuing their dream career path – we’ll explore how life coaching has tremendous transformative power in strengthening self-confidence while also giving one unshakeable faith in your capability to achieve your goals. What you want is on the other side of your hesitation. If it is time to break through, schedule a call today at 612-227-3854 or email Nea@NeaClare.com. See ad on page 19.

Dentist HEALTH CENTERED DENTISTRY

N7915-902 St River Falls, WI • 715-426-7777 HealthCenteredDentistry.com

Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad on page 25.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Suite 700 Shoreview • 651-483-9800 NaturalSmilesDental.com

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 13.

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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 2.

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-of-the-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 23.

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 CONCORDIA UNIVERSITY

School of Pharmacy Tinyurl.com/CUWonline

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. See ad page 17.

| December 2023

Holistic Health

Energy Healing EMOTION CODE HEALING

Master Hong Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463

only $35.

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

YOUR HEALING CONNECTION

Mary Rice YourHealingConnection.com YourHealingConnection@gmail.com Mary uses The Body Code* to transform the lives of her clients. This comprehensive energetic healing method, developed by Dr. Bradley Nelson, allows her to quickly and easily identify specific imbalances that can underlie chronic ill health, pain and discomfort, dysfunction, and stress. Dr. Nelson discovered that you can access the wisdom of the subconscious to identify and address the energetic imbalances that cause health problems. The “hidden” root causes of disease and dysfunction are these emotional and physical imbalances that can drain energy and prevent healing, leaving you unable to live the life you deserve. The best part is, you can do this from the comfort of your own home via phone or Zoom. Set up a free 20-minute consultation today!

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-to-find items. See ad on page 5.

SAGE WELLNESS AND NUTRITION

Homeopathy FIELDWORK HOMEOPATHY

Ashley Keul & Beth Bundy, CCH, BSN 100% Virtual Services FieldworkHomeopathy.com Individualized holistic care for all ages. From acute illness and injury support to addressing symptoms of longstanding chronic conditions, our virtual homeopathy clinic can help you wherever you are. See ad page 5.

Integrated Health APRIL JONES, ND, MS

AprilJonesND.com Info@AprilJonesND.com • 952-373-1173 Dr. Jones is a registered naturopathic doctor providing virtual naturopathic medicine and holistic nutrition appointments. She works alongside patients to identify the root cause of health concerns while supporting them in becoming the healthiest version of themselves. Dr. Jones’ clinical areas of focus include health optimization, disease prevention, preconception and postpartum care, gastrointestinal health, and natural support for anxiety. Schedule a free introductory call to learn more.

For only $3 a day, you can join our Community Resource Guide and reach over 45,000 local wellness-minded people every single month! Grow your business and deepen your impact. Call 262-623-7948 Be sure to let our advertisers know you found them in

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 7.

Marketing NATURAL AWAKENINGS TWIN CITIES MAGAZINE

262-623-7948 NAtwincities.com/Pages/Advertise Multiple advertising opportunities allow you to build and maintain your brand’s presence within your target market of health-conscious individuals. Through cutting-edge, inspiring print content and dynamic online presence, Natural Awakenings helps you get connected and stay effective. Online advertising is also very attractive, with great rates and opportunities to promote your business. Maximize your visibility and take advantage of unique opportunities to promote your business.

Mental Health JACK CINCOTTA

Holistic Health Practitioner, AADP N4147 W Water St, Sullivan, WI 920-650-7674 Jack@JackCincotta.com JackCincotta.com

online.

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

Nutritional Supplements VILMA TOMARO

LiveGood Nutritional Supplements 414-218-5035 LiveGood.com/Vilma1 Advanced, Organic, Nutritional Supplements made with the purest high-quality ingredients at a fraction of the price. Offering a low Non-Member price & even lower Member price.

| December 2023

Pet Health & Nutrition EVOLUTION DIET 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. See ad on page 27.

Spiritual Teaching

Wellness Center

ECKANKAR TEMPLE OF ECK

CADENCE CHIROPRACTIC & CONTRAST SUITE

7450 Powers Blvd., Chanhassen 952-380-2200 • Eckankar.org Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.

Professional Listening

Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656 CadenceChiroMN.com

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.

Radio/Podcasts AM950 THE PROGRESSIVE VOICE OF MINNESOTA

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

AM950Radio.com

The only Progressive Talk Radio station in Minnesota. We strive to provide the best progressive programming available and feature national talkers Thom Hartmann, Stephanie Miller, Mike Crute and Brad Friedman. We are also dedicated to local programming that creates a community forum for important Minnesota Progressive issues. See ad on back cover.

Sauna & Contrast Therapy CADENCE CHIROPRACTIC & CONTRAST SUITE

Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656 CadenceChiroMN.com

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