June 2024 Natural Awakenings Twin Cities Magazine

Therapeutic Massage at Anoka-Ramsey

Community College

Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. This comprehensive diploma offers a unique opportunity for individuals passionate about clinical massage.

Empowering Opportunities

• Learn from experienced instructors in a small, hands-on learning environment.

• Participate in an internship and clinical massage practicum, providing real-world experience and fostering professional growth.

• Prepare to sit for national exams, paving the way for a seamless transition into the workforce with a highly recognized qualification.

Thrive in a Growing Industry

• Projected 28% employment growth for massage therapists.

• Explore diverse career prospects, from private practice to employment in medical facilities, wellness centers, hospice care, rehabilitation clinics and more.

STRIP FAT

TWIN CITIES EDITION

Publisher Jordan Peschek

Editors Barbara Bolduc Randy Kambic

Design & Production Suzzanne M. Siegel

Contributing Writer Sheila Julson

Sales & Marketing Jordan Peschek

Website Nicholas Bruckman

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NaturalAwakeningsTwinCities @natural_twin_cities

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Summer in the Twin Cities is magic. Our community comes fully alive: kids play in the park and enjoy summer vacation, folks sit under shaded trees with a good read, families stroll down the block, dogs run and play, and all of us enjoy the fresh air and nourishing energy of summer. Hikers and runners, pickle ball players and bikers, kayakers and outdoor yoga attendees soak in the season. Farmers markets, music concerts, art and craft events, and outdoor patios offer ample reason to explore and adventure. With the sun high the sky and the trees full and green, everything is saturated in more color. Everything feels sweeter.

I hope you find a lovely place to pause and embrace the spirit of the season. Perhaps find a place outdoors to kick your feet up and relax for a moment, open the pages of Natural Awakenings, and enjoy. We are excited to share this issue with something to nourish everyone’s mind, body and spirit. And while we feature Men’s Health this month, every issue is for everyone. We are all touched by people of all gender identities, and the divine masculine and feminine exist within each of us.

We hope you find a piece of inspiration within these pages that can bring something to your summer season. Perhaps it’s a great tip about building and maintaining healthy muscle (page 24), ideas to support emotional well-being (page 18), or a fresh healthy recipe to try (page 21). School’s out and parents can find ideas for helping kids have a fruitful summer on page 22. With all the running around this summer, CBD can offer dogs relief; pet owners can learn more on page 26. We also spotlight a few amazing wellness businesses in the natural wellness and holistic health space on pages 14 and 16.

As you, our loyal readers, well know, Natural Awakenings is on a mission to promote healthier living on a healthier planet. We believe in more natural, holistic and preventive approaches to heal and to stay healthy. We believe in seeing health as an interconnection of mind, body, spirit, our community and our planet. We would not exist without our amazing readers and our supportive marketing partners who align with our mission and help heal other people in our community every single month.

With deep gratitude, we thank you all. Wishing you a vibrant summer season!

Jordan Peschek, RN-BSN, Publisher

Jordan Peschek, RN, Publisher

Northern Woods Wonder for Adobe Stock

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The Power of Myofascial Release

and Reflexology for Pain-Free Living

Natalie Lang is a local reflexologist, massage therapist, hypnotherapist, reiki and myofascial release practitioner in the Nokomis neighborhood of South Minneapolis. Fascinated by the human body’s complexities, she offers a unique blend of bodywork therapies tailored to foster thriving, pain-free living with natural health methods.

Myofascial Release

Optimal Wellness Solutions Introduces Special Detox Offer

Why Detox?

Known as MFR for short, this practice emphasizes a gentle yet effective technique which applies sustained pressure to ease fascial restrictions that are caused by postural deviations like prolonged sitting, trauma, surgical procedures and inflammation. Myofascial release therapy is a safe and effective style of bodywork for all ages and is performed clothed, enhancing comfort without the use of oils. “The fascial system plays such an important role in our well-being, but it has been so overlooked in the medical industry. I really believe this modality is the missing puzzle piece we’ve all been searching for in helping clients live a pain-free, expansive life,” Lang explains.

Foot Reflexology

Natalie Lang

“We are exposed to hundreds of toxic chemicals every day from the food we eat, personal care and household products, petrochemicals, plastics, pesticides and herbicides, etc. Toxicity interferes with every system in the body,” explains Tonnie McCloney, owner of Optimal Wellness Solutions. “Detoxification with the IonCleanse paves a clearer path to vibrant health because fewer toxins in the body means more resources for healing and repair.”

Optimal Wellness Solutions, located at 2489 Rice St. N., Suite 130, in Roseville, is offering a special promotion on their IonCleanse footbath detoxification treatment. Until June 30, clients can add an IonCleanse session to any massage for just $20.

How it Works

The IonCleanse footbath is designed to help the body relax and detoxify more effectively. During the session, clients sit comfortably with their feet in warm water while the IonCleanse array emits a stream of charged particles. These ions help break apart water molecules, creating negative hydrogen ions that attract and neutralize toxins. This process promotes a sense of calm, relaxation and focus without any harmful side effects. It is painless, non-invasive and safe for all.

Additionally, Lang specializes in foot reflexology, a therapy rooted in a 5,000-year-old tradition that stimulates specific points on the feet to enhance healing, release energy blockages and improve blood flow throughout the body. This approach not only addresses local foot issues but also impacts various organs and skeletal structures, offering a holistic healing experience. “I love how I get to address multiple areas of the body just by working on the feet,” Natalie shares, underscoring her passion for providing comprehensive care through reflexology.

Location: New Life Massage and Reiki in South Minneapolis. Appointments can be scheduled with Natalie Lang by calling 651-757-6244, visiting NewLifeMassageandReiki.com or via email at Info@NewLifeMassageandReiki.com. See listings on pages 30 and 31.

Adding an IonCleanse session after bodywork such as massage is particularly beneficial. Bodywork activates the lymphatic system, and the footbath complements this by helping to remove waste products like lactic and tissue acids from the body.

For more information or to schedule a session, visit RosevilleOptimalWellness.com or call 651-340-1233.

See ad on page 7.

Leader is not a title that the world gives to you— it’s an offering that you give to the world.

—Abby Wambach

Holistic Health Practitioner

Jack Cincotta Now Accepting New Clients

Wisconsin holistic health practitioner, Jack Cincotta, is opening his doors to new clients with a focus on treating anxiety, depression, stress and other mental health issues through natural remedies. At a time when more individuals seek alternatives to traditional mental health treatments, Cincotta’s approach offers a comprehensive solution targeting the root causes of these conditions.

Cincotta practices in Sullivan and also offers virtual consultations and meetings at prearranged locations per client preference. He emphasizes the importance of long-lasting changes over quick fixes. His method involves a thorough examination of each client’s unique symptoms to devise personalized plans that may include diet adjustments, supplement regimens, meditation, tackling negative thought patterns, sleep optimization, exercise, light therapy and more.

Clients of Cincotta can expect significant improvements in their overall health and well-being. Reported benefits include reduced stress and anxiety, decreased levels of depression, enhanced mood, better sleep quality and a greater sense of control over personal health. Those interested in embarking on a journey towards better mental health with Cincotta are encouraged to schedule a consultation. As the world grapples with an ever-increasing burden of mental health issues, Cincotta’s holistic approach presents a timely solution for those seeking to regain their vitality naturally.

For more information or to arrange for a consult, call 920-650-7674 or email Jack@JackCincotta.com See listing on page 30.

Jack Cincotta

New Limits on ‘Forever Chemicals’ in Drinking Water

The U.S. Environmental Protection Agency (EPA) announced the first-ever national drinking water standard to protect communities from exposure to toxic per- and polyfluoroalkyl substances (PFAS), commonly referred to as “forever chemicals”, which are used to make coatings and products that resist heat, oil, stains, grease and water. According to the EPA, “exposure to PFAS has been linked to deadly cancers, impacts to the liver and heart, and immune and developmental damage to infants and children.”

The rule is expected to reduce PFAS exposure for approximately 100 million people. Public water systems have three years to complete their initial testing for six PFAS categories, which will be paid for by a $1 billion dedicated federal fund. Where PFAS levels are found to exceed the new standards, public water systems must implement solutions within five years.

Microplastics in Placentas

A study led by researchers from the University of New Mexico Health Sciences Center and published in Toxicological Sciences found nano- and microplastics (NMPs) in all 62 placenta samples they tested. Researchers identified the presence of rayon, polystyrene, polyethylene and other plastic particles. Polyethylene, which was present in 54 percent of the samples, is the most common plastic and is used in manufacturing water bottles, packing materials and bags. The research is important to evaluate the potential impacts of NMPs on adverse pregnancy outcomes.

Being a Successful Couple

University of Washington clinical psychologists and love researchers Drs. John and Julie Gottman have interviewed more than 3,000 couples and studied more than 40,000 couples undergoing couples therapy to understand how to make relationships and love last. Most successful couples were able to “make repairs” when they said or did the wrong thing. A repair is not an apology, grand gesture or love declaration, but rather a chance to pause and ask a partner a mundane question like, “Do you want a cup of coffee?” The question implies that their partner still exists for them.

The Gottmans also discovered that to successfully resolve a conflict, there should be five positive interactions for every negative interaction. A positive interaction includes a smile, touch or simply saying “I understand”, whereas a negative interaction would be an insult or expression of blame. They warn against using phrases like, “You never” and “You always”. They recommend being more specific by saying, “I’d love it if we went on more dates,” instead of “You never plan dates anymore.”

holwichaikawee from Getty Images/CanvaPro

Familiar Smells Unlock Memories

Major depressive disorder (MDD) is a common mental disorder that affects an estimated 21 million adults in the United States, according to the National Institutes of Health. For some, MDD may severely interfere with or limit a person’s ability to carry out life activities. People with depression also have trouble accessing memories.

JAMA Network Open recently published a study from the University of Pittsburgh School of Medicine involving 32 patients with MDD, which sought to evaluate whether the participants could be prompted to recall a specific personal memory when exposed to an odor or word cues. The researchers rated levels of arousal, vividness, repetition and recall response time based on those memory clues. Participants recalled more specific personal memories when cued with odors than with words. Odor-cued memories were more vivid and arousing than word-cued memories. The results could have implications for managing MDD and possibly reducing depressive symptoms.

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Warming Climate May Change Forests

Trees have internal clocks that keep track of when to go dormant. Argentina’s National Scientific and Technical Research Council studied the effect of rising temperatures on lenga beech saplings, a deciduous tree native to the cool temperatures of the Andes Mountains. The researchers found that higher temperatures altered the genes that regulate the tree’s internal clock. These genetic oscillations resulted in smaller trees. Elsewhere, misaligned temperatures have caused other tree species to go into out-of-season dormancy. Researchers warn that future temperature increases could dramatically change the composition of forests in the Andean-Patagonian region and other vital areas around the world.

World’s Oldest Forest Discovered in England

Cambridge University scientists have discovered a fossil forest in southwest England featuring plants with a woody root system and “twiglets” that are estimated to be 390 million years old. Their discovery was published in the Journal of the Geological Society. This forest is 4 million years older than an ancient forest discovered in 2019 in an abandoned quarry in Cairo, New York, and precedes dinosaurs by 150 million years. The oldest trees appeared approximately 500 million years ago, but it was the advent of forests that reduced global CO2 levels to near-modern levels, while supplying the Earth with oxygen, thus paving the way for more complex life forms.

Making Concrete Green

Concrete is the second most used substance in the world after water, and it accounts for seven percent of global carbon emissions. That is roughly the same amount of CO2 produced by India. Large amounts of carbon dioxide are released when limestone and clay are super-heated to make cement, the glue that binds the sand and gravel together to produce concrete. This process is often powered by fossil fuels like gas and coal.

Driven by federal grants and state emission standards, a number of startup companies are developing technologies and techniques to produce cement with low or no CO2 emissions. Brimstone, for example, asserts that it can make cement from rocks that contain no carbon, while Partanna claims it can produce cement with less CO2. Eco Material Technologies sells coal and volcanic ash substitutes that reduce the amount of cement in concrete. Canadian startup CarbonCure Technologies has developed a process to pump the CO2 from the cement process back into the concrete. Many companies in the green cement business face challenges to make their products and processes cost-effective, and some have not yet built scalable factories. Nevertheless, cement makers have no choice but to continue to search for cheap ways to cut pollution.

Organic Bug Spray from

Nourish Natural Products

Discover the power of nature with Nourish Natural Products ganic Bug Spray, an eco-friendly solution to outdoor pests. This 100% natural, DEET-free bug repellent is crafted from high-qual ity, therapeutic-grade ingredients and essential oils, ensuring effective protection without the use of harsh chemicals.

Ideal for families and outdoor en thusiasts, this spray offers a clean, fresh scent, allowing users to enjoy the great outdoors without the an noyance of mosquitoes, ticks and other biting insects. Unlike conventional repellents, Nourish’s Or ganic Bug Spray is never sticky, making it comfortable to wear all day. It’s gentle enough for use on children aged six months and older, as well as dogs, providing a safe option for the entire family. Plus, there’s no need to wash it off after returning indoors, as it also nour ishes the skin while it protects.

According to Deborah Unger, a satisfied user, “The best thing about the Nourish Natural Bug Spray is that it actually works!” Proudly made in Port Washington, Wisconsin, each 4-ounce glass bottle is prepared in small batches to ensure freshness and quality. Fast shipping from Wisconsin allows customers to quickly enjoy peace of mind during the next adventure. Happy customers try it once and find that they never want to return to conventional, chemical-laden repellents again.

Natural Awakenings readers can receive 20% off on any order placed on NourishNaturalProducts.com; use code NATAWAKE20 at checkout. See ad on this page.

Saving Our Oceans

June 8 is World Ocean Day, a time to inspire action and celebrate the incredible splendor of the ocean and all of its wondrous life-forms. There is a growing movement that calls for the protection and management of 30 percent of the world’s lands, fresh waters and oceans by 2030. Scientists believe that this is the critical mass needed to stem biodiversity loss and climate change facing our planet.

Covering 71 percent of Earth, the global ocean is the largest ecosystem on the planet, performing vital regulatory functions that influence weather and climate systems, impacting even those living far inland. This invaluable life source is in a dire state due to the damage humans have inflicted and continue to impose.

Every year, 17.6 billion pounds of plastic pollution enter marine environments. As we spew growing levels of carbon dioxide into the atmosphere, the ocean absorbs about 30 percent of it, causing seawater to become more acidic, to the detriment of sea life. Fertilizer runoff causes coastal algae to bloom, diminishing the oxygen in the water and causing massive fish kills that impact the natural food chain. Overfishing has ravaged certain species. And as global warming heats the ocean, glaciers melt, sea levels rise and ocean acidification intensifies.

There is much we can do to protect the ocean and encourage the sustainable use of marine resources.

• Purchase organic food and support regenerative organic agriculture.

• Choose plastic-free products.

• Reuse and recycle whenever possible.

• Organize beach, riverbank and land cleanups.

• Avoid products that harm the ocean, such as cosmetics derived from shark cartilage or jewelry made of seashells.

• Use microfiber absorbers to wash synthetic clothing.

• Write to legislators, pressing them to support policies that protect the ocean and marine wildlife.

• Bike to work, turn the lights out when leaving a room and keep the thermostat low.

• Buy sustainably caught, wild seafood.

• Leave nothing behind after a day at the beach or a picnic on the bay, making sure to dispose of all garbage.

• Spread the word about ocean pollution and let others know how they can help.

• Support reform of fishery management, focusing on practices that conserve ecosystems, while also sustaining livelihoods and ensuring food security.

• Join an ocean conservation group to strive for change with like-minded people.

The Dual Cicada Emergence of 2024:

A Once-in-a-Lifetime Natural Event

This summer, a truly extraordinary event is set to unfold—the simultaneous emergence of both the 13-year and 17-year cicada varieties. This rare phenomenon, which last occurred in 1803 and will not happen again for another 221 years, offers a once-in-a-lifetime chance to witness the intricate cycles of nature and marvel at the wonders of the natural world.

While their loud cacophony of buzzing might seem alarming, there’s no need to fear these fascinating insects. Cicadas play a crucial role in our ecosystem. They contribute to soil aeration and serve as a rich protein source for birds and small mammals. Their nutrient-rich bodies also fertilize the soil as they decompose, promoting plant health.

Instead of viewing cicadas as pests, we can embrace their presence and observe their unique life cycle. Their brief appearance serves as a reminder of the wonders of nature and the interconnectedness of all living things.

So, this June, take advantage of this rare event and listen to the cicadas’ song, appreciate their role in our environment, and foster a deeper connection with nature.

"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

Dale Bredesen

Patti Beres is the owner of Be Green Pro LLC, in Delafield, Wisconsin.

Photo courtesy of NYPost.com

BY MICHAEL BUBLÉ

Planet Gratitude Holistic Health

Where Healing Meets Innovation

by Jordan Peschek

Planet Gratitude is a special place for healing in the community that emphasizes holistic health and wellness and provides a welcoming space for all. Dr. Una Forde and Theodore Rick share a profound commitment to integrative health. They offer a range of therapies that weave together traditional chiropractic techniques with innovative holistic approaches including chiropractic, acupuncture, acupressure, supplements, stretching and massage.

Dr. Forde, known affectionately as “The Gentle Chiropractor,” brings a wealth of knowledge and experience to her practice. Her journey in healing began at Montana State University and led her through Northwestern Health Sciences University, where she earned her Doctor of Chiropractic degree. Over the years, Dr. Forde has enhanced her expertise with certifications in acupuncture and studies in Functional Medicine, Brain Gym techniques and Health Kinesiology.

Theodore Rick, a Certified Massage Therapist and the brain behind Taj Kinesiotherapy, collaborates closely with Dr. Forde. In fact, Planet Gratitude is now a space that combines Rick’s practice, Healing Taj Holistic Stretching and Massage, with Forde’s original practice, Golden Sun Chiropractic Wellness Center. Rick’s unique method combines Active Isolated Stretching, Shiatsu, Thai Stretching and Reflexology to help reduce muscle tension and improve overall physical function.

Both practitioners emphasize the importance of a balanced approach to health. “When your body is balanced and your nervous system is functioning at full capacity, your body’s natural healing processes are optimized,” Dr. Forde explains. Rick adds, “We focus not just on treating the symptoms but on understanding and addressing the root causes.”

Planet Gratitude’s approach is patient-centric, offering customized treatments that cater to individual needs. “Each patient receives the gentle, effective care they need, tailored specifically to them,” said Dr. Forde. This philosophy is a cornerstone of their practice.

Their collaborative work environment also extends to educational efforts, aiming to empower their patients with knowledge about their health. “We believe in educating our patients as much as treating them, so they can maintain their health outside our clinic,” Rick states.

“We focus not just on treating the symptoms but on understanding and addressing the root causes.”

The community has warmly received their efforts, with many locals regularly turning to Planet Gratitude for everything from pain relief to wellness maintenance. The center has become a hub for those seeking a more profound, sustained sense of well-being.

The dedication to a healing and inviting atmosphere is noticed when a patient first walks in the door. A friendly staff member welcomes in each patient, windows allow light into every room, and a space with games and books for children brings ease to families. A wall in the center is filled from floor to ceiling with gratitude and in spiration that is hand-written by patients. And as a final token of their dedication to health from all angles, they have a space for a stage and seating that is turned into Planet Gratitude Comedy Club each month, where laughter is indeed healing medicine.

Looking to the future, Dr. Forde and Rick plan to continue expanding their services and educational outreach. “Our goal is to keep integrating more holistic modalities and techniques, ensuring that our community’s wellness needs are comprehensively met,” Dr. Forde concludes.

Your Mind is Your Best Friend. But it Can Also Be Your Worst Enemy.

Your mind is constantly sabotaging your potential for both performance and happiness. All your negative emotions, including stress, are the result of self-sabotage.

Learn How To Effectively Manage

Dr. Forde and Theodore Rick are dedicated to holistic health and what it means to live a healthy, balanced life. Their work at Planet Gratitude stands as a testament to the power of integrating traditional and innovative approaches to health, making a lasting impact on the community.

Planet Gratitude is located in the International Village Professional Building, 220 W. 98th St., Bloomington, Minnesota. For information about the $20 new patient special, call 952-922-1478 or visit Planet-Gratitude. com. See listings on pages 28 and 29.

Naturopathic Approaches to Boost Emotional Health

by Sheila Julson

According to publications that include Harvard Medical School’s Harvard Health Publishing, gut bacteria affect not just the physical body, but also emotions and cognitive capabilities. As ongoing research examines how mental wellness can be traced to areas within the body beyond the brain, naturopathic doctors—who view the body as a whole, interconnected system—address the physical, mental, spiritual, emotional and genetic makeup of each patient.

lives that led them to this point.” By acting as a ‘health detective’, Haglund gathers those clues while also ordering specialized lab testing to further determine cellular dysfunction.

“Eating protein along with foods containing zinc and B vitamins in the morning prepares the body to make neurotransmitters, the body’s chemical messengers,” she explains. “Taking a methylated B complex can help, and vitamin C helps settle the nerves.”

Dr. Krissy Haglund, a naturopathic doctor in Savage, just south of Minneapolis, has found success using nutrition, supplements and detoxification to address body imbalances that can lead to mood disorders, anxiety, attention deficit disorder (ADHD), depression and obsessive-compulsive disorder. She uses detailed lab testing along with nutrition, botanicals, supplements, hydrotherapy, homeopathy, biotherapeutic drainage, hyperbaric oxygen therapy and a Finnish sauna to support the body at the cellular level.

Haglund begins all new patient consults with an in-depth intake, and she thoroughly listens to each person’s unique story. “Part of the mental health healing process is giving people time to be heard,” says Haglund. “It’s helpful for the patient, and I can look for clues as to what may have gone awry in their

From there, she creates an individualized treatment plan that consists of lifestyle recommendations to improve nutrition, increase minerals, reduce stress and improve sleep, all of which help restore cellular function. This leads to less anxiety, a calmer nervous system and improved focus. Haglund adds that simple, cost-effective actions—such as getting outdoors into the sunshine as well as movement and deep breathing every morning—help calm the body and lower stress.

Naturopathic Tools for Mental Health

• Nutrition

• Lab Testing

• Botanicals

• Supplements

• Hydrotherapy

• Homeopathy

• Biotherapeutic Drainage

• Hyperbaric Oxygen Therapy

• Finnish Sauna

Part of the mental health healing process is giving people time to be heard.

Haglund notes that naturopathic approaches often start with the most cost-effective measures. She has a referral network of health professionals and will make recommendations to patients if they need additional services outside of a naturopathic doctor’s realm. Haglund emphasizes that it’s important to recognize when to make an investment in oneself and seek root-cause professional help—and to not self-diagnose via online searches or social media fads presented by people without medical training.

Naturopathic doctors address the physical, mental, spiritual, emotional and genetic makeup of each person.

Naturopathic doctors receive primary-care practitioner training from accredited naturopathic schools. Four-year graduate-level naturopathic programs include classes akin to allopathic medical schools, including basic sciences, pharmacology, learning in a

Dr. Krissy Haglund

cadaver lab, biochemistry and physiology, along with nutrition, botanical medicine and wellness counseling.

It’s important to recognize when to make an investment in oneself and seek root-cause help.

Haglund has a Doctor of Naturopathic Medicine degree and a certificate in natural childbirth from National University of Natural Medicine (formerly known as the National College of Naturopathic Medicine), in Portland.

“Finding the root causes of conditions provides full-body support and can provide help without putting a temporary band-aid on the condition, or taking pharmaceuticals as a first resort,” Haglund concludes.

Dr. Krissy Haglund is located in Savage, Minnesota. For more information, call 952-226-4221, email

DrKrissy.NMD@gmail.com or visit DrKrissy.com See ad on page 9.

WIN A Free TICKET

Autumn Appalachian Trail Women’s Hiking Retreat is Back by Popular Demand

The third women’s hiking trip hosted by Trail Dog and Company in the Carolinas will take place in beautiful Hot Springs, North Carolina from October 5 through 10.

“Hike the Appalachian Trail during the day and soak in the healing hot springs at night!” announces Liz Pfeifer, a positive and passionate hiker and the founder of  Trail Dog and Company. “Trail Dog and Company is your local, professional hiking guide service that can help you achieve personal growth goals in 2024 with unique women’s hiking retreats on the iconic Appalachian Trail.” The first two hiking trips sold out quickly, and the third hike is now available for hikers that are eager to reserve their space.

North Carolina Women’s Hiking Trip: October 5–10

Woman of all ages are welcome. The hiking activity Level is rated three to four on a scale of one to five. Hikers will walk about seven to eleven miles a day on this scenic portion of the Appalachian Trail. “Experience impressive views from iconic places like Max Patch and Lovers Leap all while slackpacking (day hiking) and no camping required,” Pfeifer explains.

After a stunning and inspiring hike along the Appalachian Trail during the day, hikers will come back to a relaxing vacation rental with the comforts of a hot shower and cozy bed at night. In addition to hiking, participants can enjoy dining at local restaurants, shopping in charming local stores and be fully immersed in Appalachian Trail culture with a Wilderness First Responder certified guide.

For more info or to secure a spot, email TrailDogAndCompanyLLC@gmail.com or visit  TrailDogAndCompany.com Refer a friend and earn $50 off registration for both you and them.

Cost: $2,100 with early-bird registration before July 15. $200 down payment is due at sign-up to secure a spot. Price includes private bedroom, all meals and snacks, and transportation to and from the trailhead. Not included: flight or transportation to/from North Carolina, alcoholic beverages and guide gratuities. Airport (if flying) is Asheville (AVL).

Uplifting Men’s Emotional Health

Strategies for Thriving in Today’s World

by Dr. Reef Karim

Many men struggle with mental health issues, often experiencing debilitating emotional turmoil, alone and in silence. Evidence of this suffering can be quantified in a number of ways.

An epidemic of “despair deaths” related to alcoholism, substance abuse and suicide is documented to be worse in men than women. According to the U.S. Centers for

Disease Control and Prevention, American males were almost four times more likely to commit suicide than women in 2021. The National Institutes of Health reports overdose mortality rates for opioids and stimulant drugs such as methamphetamine and cocaine are two to three times greater in men. While men use drugs at higher rates than women, this alone does not explain the gap in overdose deaths.

Loneliness has become such a widespread problem that the U.S. Surgeon General recently called it an epidemic and the World Health Organization noted, “The effect of social isolation and loneliness on mortality is comparable to that of other wellestablished risk factors such as smoking, obesity and physical inactivity.” A 2021 report by the Survey Center on American Life stated that since 1990, the number of men saying they have no close friends has jumped from 3 percent to 15 percent.

Men’s Health and the Pandemic COVID-19 incurred invisible costs such as increases in loneliness and mental health strain. Because men generally tend to spend less time and energy cultivating meaningful social relationships but still require structure to thrive, the pandemic was particularly destructive to them.

Roughly one out of three men in America under the age of 30 reported having no sex in the last year (a 30-year low), which is an obstacle to building meaningful relationships and families. Men have become not only socially disconnected, but also more vulnerable to following dangerous groups, influencers and others with extreme messaging. Men that fail to attach to partners, communities or careers may grow increasingly resentful and act out with volatility and unrest. An African proverb says, “The young men who do not feel the warmth of the tribe will burn down the village to feel it.”

Origins and Causes

According to Gabor Maté, a Canadian physician, author and speaker on addiction, stress and childhood development, “The issue is men’s value has been defined in a very narrow sense, and when the power is taken away from people, people have a loss of agency and loss of control, belonging, meaning and value. Men have become deprived of a sense of meaning and belonging, and that’s a function of the culture we live in.”

Possible Solutions

Men’s Mental Health Advocacy: Shame is the biggest barrier, preventing men from seeking help and expressing vulnerability. We need to talk and stop shaming them.

Male-Specific Mental Health Treatment: Men communicate differently, so counseling must address unexamined feelings. Research shows that physical activity can help reduce anxiety and depression, so sports activities that draw men together such as softball, surfing or martial arts can offer a win-win situation.

Emotional Communication Training: Men need to develop their emotional communication skills, such as how to express themselves and share feelings through language, vulnerability and emotional expression, to deepen relationships. Men can be strong and competitive while also being authentic, vulnerable and emotionally connected.

Maté advises, “Men need to accept their vulnerability and work it through, and not reject it or be ashamed of it. And to let go of, ‘I can’t be self-reflective; I have to be tough,’ and that takes a lot of help and support. Men who come back from war will heal by accepting their vulnerability and spending time in support groups. Another thing we should do is show respect for the courage of those men who choose to explore their vulnerability.”

Embracing Universal Masculinity and Femininity: We must realize there is masculinity and femininity in all of us. Neither

masculinity nor femininity is the problem—hatred, oppression and inequality of opportunity are the problems, no matter the gender or ratio of masculine and feminine qualities within the individual.

Defining Healthy Masculinity: Masculine qualities are traditionally thought of as bravery, strength, courage, confidence, ambition, competitiveness, self-reliance and decisiveness. These standards are hard to live up to, so the question is how do we adapt healthy masculinity to be equipped with skills for success in changing times.

Offer Coaching Before Therapy: Because men may be more defensive, less open, less vulnerable and more disconnected from their feelings than women, many will respond to coaching over therapy, which can be a gateway to start thinking about deeper purpose and well-being. A personal development program geared specifically for men to build skills, share support and figure out how to excel in a changing world of technology and role-confusion may be helpful.

Encourage Inspiration and Purpose: Men need to find purpose by doing something meaningful that inspires them and makes them feel energized and appreciated. The more they feel helpless and stuck in survival mode, the more loneliness grows.

Psychologist Elizabeth Lombardo explains how a survival mentality doesn’t allow for meaningful and purposeful pursuit. “Perceived or real threats put you in survival mode, and when you’re in this mode, your limbic system takes over and you’re not thinking about purpose, connection or collaboration (things that can pull you out of this mode); you’re just trying to survive.”

Men’s health needs to become a movement that encourages males to be proud of their masculinity, but also add new skills in emotional communication and vulnerability to find purpose, improve their health and have the best chance for success in turbulent times.

Dr. Reef Karim is a humanistic psychiatrist and founder of Mad Genius and The Madness Movement. For more information, visit TheMadnessMovement.com and MadGeniusLife.com

Prostate Health Recipes & Strategies

A Look at Holistic Cancer-Prevention Strategies

by Zak Logan

Most men don’t usually think about their prostate until they face an exam or experience symptoms such as pain or difficulties while urinating. These symptoms may be attributed to a benign enlargement of the gland, usually in older men, or to the presence of cancer cells. This understated reproductive player, which can be stimulated for sexual pleasure, is responsible for regulating urine flow, secreting semen and converting testosterone into dihydrotestosterone (DHT) at puberty.

Prostatic cancer usually affects men over 65. African American and Caribbean men are at a higher risk. Although the American Cancer Society predicts almost 300,000 new cases this year, overhauling the diet and getting regular exercise can make a difference. “It’s never too early to begin taking care of your prostate,” says Dennis Golden, a two-time

cancer survivor and prostate-cancer coach from New Kent, Virginia.

Proactive Lifestyle Measures

“In terms of lifestyle, everything is accumulative. If you put in junk, your body doesn’t know what to do with it and stores all those chemicals that don’t belong there, and it all eventually catches up with you someday. Read labels. If you can’t pronounce it, don’t eat it,” says Golden, who went back to basics when he faced his frightening cancer diagnosis.

According to Jon Lanman, a registered dietitian nutritionist in Bend, Oregon, “In health care, we talk a lot about lifestyle change, and the reality is that lifestyle change is hard, and it takes time.” He advises tossing aside perfection and expecting slip-ups while committing to small changes that add up.

For Golden, eliminating restaurant food, excessive sodium and alcohol has been key. A fan of quick and easy meals, he relies on pan cooking for healthy, delicious fare with plenty of steamed veggies. “There’s no reason to grab a burger or to eat out when you can have a meal finished in 25 minutes. I veered away from beef and incorporated more chicken and fish like salmon and fresh trout,” he explains, adding that biking also made a difference. Now 81, he pedals 25 miles several times a week.

Dietary Recommendations

Lanman notes, “There is no single miracle food, but I’d recommend limiting sugars and processed carbohydrates, as well as processed meats and red meats.” To amp up nutrients, he spotlights the Mediterranean and DASH diets that accentuate fiber from fruits, vegetables and whole grains. Lanman also recommends lycopene, a compound found in tomatoes, beets, radishes, cherries and pink grapefruit, which has shown promise in the treatment and prevention of prostate cancer.

The Prostate Cancer Foundation (PCF) advocates cruciferous vegetables like cauliflower, bok choy, kale and Brussels sprouts. Packed with the phytochemical glucoraphanin that targets cancer cells, broccoli is a heavy hitter, as well.

Recent research points to a number of nutritional guidelines. A 2021 study published in European Journal of Public Health noted that nitrites as food additives were positively associated with prostate cancer risk. A 2022 study published in Frontiers in Nutrition also found a higher risk of the disease in those consuming red and processed meats.

In a 2022 study published in The American Journal of Clinical Nutrition, researchers reported a lower risk of aggressive forms of prostate cancer in men under 65 that followed a diet rich in plant-based foods. After tracking men in a study for six years, a team of Harvard University scientists found that selenium supplementation was linked to a 65 percent lower occurrence of advanced prostate cancer, but it was contraindicated for individuals

Danijela Maksimovic/Shutterstock

with high systemic levels of the mineral. Additional studies are underway to determine recommended dosages, but the researchers of this study suggested “a healthful diet that will provide good amounts of the mineral.”

Rethink Alcohol

Both Lanman and Golden recommend eliminating alcohol altogether. While research on the correlation between alcohol consumption and prostate cancer is inconclusive, a 2022 meta-analysis published in the journal Biomolecules suggests that alcohol intake and the development of prostatic cancer can create the perfect storm when poor diet, folate and fiber deficiencies, advanced age, race, smoking, obesity, genetics, stress and other factors are also present.

Mood Regulation

According to the PCF, extreme stress can have a cumulative effect on the body, allowing prostate cancer to take root and grow. This is because the stress response can activate certain hormones that make it easier for tumors to grow and spread, while also negatively impacting the immune system.

To relieve stress and learn better coping skills, PCF suggests adopting relaxation and meditation practices, counseling, group therapy and exercise. For Golden, better health is a mindset. He endorses journaling and having good expectations daily. “Focus on the positives,” he says.

Zak Logan is a freelance health writer dedicated to holistic living and getting back to basics.

White Quinoa Salad With Blueberries

YIELD: 2 SERVINGS

1¾ cups water

1 cup organic white quinoa

½ cup fresh or frozen organic blueberries

¼ cup finely chopped red or white onion

¼ cup finely chopped fresh Italian parsley

1 Tbsp aged balsamic vinegar

⅓ tsp Himalayan pink salt

Organic, extra-virgin olive oil

Combine quinoa, water and salt in a medium pot. Bring to a boil; cover and reduce heat; and simmer for 15 minutes. Remove covered pot from heat and let sit for 10 minutes before removing lid and fluffing the grains with a fork.

Add vinegar, blueberries, parsley and onion; mix gently. Serve quinoa salad warm or cold with a drizzle of olive oil.

Recipe courtesy of frequent contributor Marlaina Donato.

Cucumber Apple Salad With Cilantro

YIELD: 4 SERVINGS

2 medium-sized cucumbers or 1 large English cucumber, sliced thin, peel optional

2 medium or large apples of choice, chopped into bite-sized pieces

¼ cup finely chopped fresh cilantro

½ lemon, juiced

½ lime, juiced

¼ tsp Himalayan salt

1 Tbsp organic, extra-virgin olive oil

Combine all ingredients in a bowl. Gently toss and serve immediately.

Recipe courtesy of frequent contributor Marlaina Donato.

Image generated by DALL-E, courtesy of OpenAI

Photo by CourtneyAyers/ Firefly.Adobe.com

School’s Out! Summer Success for Kids

Giving Youngsters the Vacation They Need

by Thais Harris, BCHN

For elementary school-aged kids, summer represents the promise of no homework and a whole lot of fun, but parents may be less enthusiastic. Figuring out how to keep children entertained, active and engaged while juggling work and household responsibilities, vacation schedules or camp sign-ups can be a little daunting.

Here are some suggestions for the best summer ever—one that combines playtime,

nature encounters and fun with chores, rest and time to daydream. This holistic approach encourages a balance of physical, emotional and creative development so that children can enjoy a sense of spaciousness and possibility during the summer, feeling refreshed and ready for school when it resumes.

Jumping Joy

Summer can be a perfect time to boost connection without having to plan

something extra-special like a trip or a fancy outing, says Caroline Griswold, a parenting coach and founder of Fertile Ground Parenting. She notes that kids are better able to appreciate parental attention and care when they see that their mom or dad is present and relaxed.

One way to promote free-flowing connection is by being playful or acting goofy with children, Griswold suggests. Such carefree playfulness sends a strong message that all

is well, and that we find our kids irresistibly delightful. If our goofiness makes the kids laugh, even better, because laughter can help residual tensions of the school year float away, making kids emotionally and mentally available for summer relaxation and fun.

“Play more music, especially if it makes everyone want to dance,” Griswold remarks. “When you dance, get goofy! If your kids laugh at you or roll their eyes, you’re on the right track. Our kids love to see us feeling relaxed and silly and might just join in.” Playing silly games is another winning option. Griswold recommends what she calls the “sock fight”, where family members put on socks and sit in a circle with their legs facing inward. The object of the game is to try to remove the socks off everyone else. “Hilarity ensues,” she promises.

Relishing Rest

It is important to encourage kids to take a break from the constant stimulation of screens and social media. This will help them recharge and reduce stress. “Unstructured playtime is crucial for children to develop creativity and problem-solving skills,” says Dr. Michael Rich, associate professor of pediatrics at Harvard Medical School and director of the Digital Wellness Lab at Boston Children’s Hospital. Such free time enables kids to explore their interests at their own pace.

“Mom, I’m bored,” are not words we often welcome, but there is an increased opportunity for creativity that arises out of boredom, according to a 2014 UK study at the University of Central Lancashire. Allowing a little of it for our kids can make them more open to discovery and inspiration.

Craving Creativity

Activities that provide an outlet for self-expression, physical experience and emotional release while also advancing a child’s intellect can support harmony and balance in our children, says Joseph Cooney, a family doctor at Berkshire Center for Whole Health, in Stockbridge, Massachusetts. Motor skill mastery and practicing dexterity through artistry and creativity is highly beneficial for the intellectual unfolding of children, nurturing their whole body and mind, he explains. Examples include playing with blocks, building structures, drawing, painting or fiddling with magnets.

Nurturing Nature

Getting outside is a must for summering kids. According to the American Academy of Pediatrics, “There is increasing evidence that outdoor play environments containing natural elements may offer health benefits that come specifically from engaging in the natural world. Recent studies have demonstrated that a broad range of outcomes are related to access to, and contact with, nature, including increased physical activity,

reduced obesity, decreased stress and improved mental health.”

A study published in Journal of Attention Disorders reported that children with attention deficit hyperactivity disorder were able to concentrate better after taking a 20-minute walk in the park. Integrating outdoor activities like hiking or swimming can provide a refreshing break from indoor routines. For an even more immersive experience, outdoor treasure hunts or building a fairyhouse with items found in nature can transform natural settings into playgrounds of make-believe and connect kids to the wondrous life forms they encounter.

Making Magic

By embracing a holistic approach, we can provide children with a summer experience that not only entertains, but also nurtures their physical, emotional and mental well-being. The secret to summer magic is to boost nonsensical energy at home, encourage unstructured playtime, integrate outdoor activities, foster creative endeavors and remember to allow for plenty of leisure.

Thais Harris is a holistic nutritionist, bestselling author and international speaker, helping women and families nourish themselves into a more fulfilling life through holistic nutrition, mindful lifestyle practices and functional-medicine strategies.

Building and Maintaining Muscle Tone

How Diet and Resistance Training Can Help

by JJ Virgin, CNS, CHFS

Muscles act like metabolic Spanx, holding everything in the body tighter, supporting joints to prevent injuries, keeping bones strong and helping the immune system remain resilient to infection. Skeletal muscle acts as an endocrine-producing organ, supporting a healthy metabolism and balancing hormones. Strong, healthy muscles help us feel better, move more easily and live more powerfully.

Once someone crosses the threshold into their 40s, there is a natural decline in muscle mass and strength, known as sarcopenia. Adults can lose 3 to 8 percent of muscle mass per decade after turning 30, with losses accelerating after 60. Preventing this decline and supporting quality muscle is key. “Muscle can be stimulated largely in two ways: first, through dietary protein, and second, through resistance,” explains Gabrielle Lyon, a board-certified family physician and author of Forever Strong.

Optimal Protein Consumption

The building blocks of protein fall into two categories: essential amino acids, which are necessary nutrients that the body cannot make on its own and must be acquired through dietary intake; and non-essential amino acids, which can be synthesized by the body from carbohydrates and other dietary sources. To promote muscle recovery and development, it is important to consume protein that contains all nine essential amino acids in optimal amounts throughout the day.

More than half of older adults are not getting enough protein, and sarcopenia may increase their need for it. To offset age-related decline, every meal should contain a minimum of 30 grams of protein. Active people, including those that do resistance training, should target one gram of protein per pound of their ideal body weight daily.

The best animal proteins that offer all nine essential amino acids in the right balance include pasture-raised poultry and eggs, wild-caught seafood and grass-fed beef. Plant proteins often lack one or more crucial amino acid, so vegans or vegetarians should eat a minimum of 40 grams of protein per meal to reach an adequate intake.

Breaking an overnight fast with a protein-packed breakfast jumpstarts metabolism and provides more sustained energy during the day, fueling morning activities and preventing mid-morning crashes. A protein-rich dinner supports muscle recovery and helps the body rebuild during sleep.

Benefits of Resistance Training

“The most important type of exercise is resistance training as you get older, because you need to build muscle," says Mark Hyman, a functional-medicine doctor whose latest book, Young Forever, explores the secrets to longevity. “Without muscle, you become frail and dysfunctional.” Building muscle can improve the capacity for everyday activities, diminish the likelihood of chronic illnesses and decrease the risk of falls and frailty. Resistance training also improves bone density, metabolic health and overall quality of life.

Resistance-Training Tips

• Target multiple muscle groups simultaneously with compound exercises like squats, deadlifts, bench presses, rows and overhead presses.

• Focus on lifting the maximum weight manageable while maintaining proper form to avoid injury.

• Gradually increase the resistance or intensity of exercises over time to continually challenge the muscles.

• Aim for two to four weekly resistance-training sessions. Consistency and patience are the foundations for lasting strength and muscle-tone improvements.

• Engage all key muscle groups. For the upper body, try bench presses, overhead presses, dumbbell chest presses, pushups, pull-ups, bent-over rows, seated rows and lat pulldowns. To work the hips and thighs, try squats, lunges, deadlifts and step-ups. For core strength, consider planks, Russian twists and bicycle crunches.

• Perform two to four exercises for each muscle group, doing two to four sets for each exercise. Between sets, take 90- to 120-second rest breaks. Aim for eight to 15 repetitions per set.

Rest and Recovery

To prevent injuries or burnout, rest is crucial, allowing muscles to repair and rebuild. Give each muscle group 48 to 72 hours before targeting it again. It is normal to feel sore after a workout, but be mindful of the difference between soreness and pain. Soreness feels like mild, diffuse discomfort or stiffness and is a normal response to unfamiliar or intense exercise. Sharp, intense or

persistent pain, particularly around a joint, indicates potential injury or overstrain.

On rest days, incorporate low-intensity, active-recovery activities like walking, yoga or swimming; try foam rolling, stretching and mobility exercises to improve flexibility and circulation; and consider meditation for mental-health benefits. Aim for seven to nine hours of quality sleep, which promotes tissue repair and growth-hormone release.

Monitoring Progress

• To optimize strategies and identify areas for improvement, regularly measure the circumference of the biceps, chest, thighs, waist and hips.

• Keep track of the amount of weight, repetitions, sets and intensity of every exercise session.

• Track muscle mass and body-fat shifts with a body-composition scale and take

consistent photos from various angles to document muscle definition and physique evolution.

Staying the Course

• Adjustments to diet and training programs may be necessary based on changing goals or feedback from tracking methods.

• If progress stalls, adjust training variables such as workout intensity or frequency.

• Use fluctuations in muscle mass or body fat to refine protein intake or overall macronutrient ratios.

JJ Virgin is a certified nutrition specialist, certified fitness instructor and bestselling author of The Virgin Diet, JJ Virgin’s Sugar Impact Diet and their companion cookbooks. Learn more at JJVirgin.com.

“Years of

“The doctors didn’t help; this did.” ~L.H.

CBD for Dogs

Tips for Successful Cannabidiol Treatments

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

Cannabidiol (CBD) is a standout compound found in cannabis and hemp plants. Unlike tetrahydrocannabinol (THC), it will not get a pet “high”, but it has caught the attention of dog owners worldwide for its health benefits. With more than 100 cannabinoids interacting with the body’s endocannabinoid system (ECS) to regulate everything from mood to inflammation, it is no wonder that CBD supplements for pets are on the rise. But as popularity grows, so do questions and concerns.

CBD Safety

Research suggests that CBD is generally safe for dogs when used responsibly. A 2022 study published in Frontiers in Veterinary Science determined that a daily dose of 4 milligrams (mg) of CBD per kilogram of body weight was well-tolerated in clinically healthy dogs for six months. Another study published in the same journal two years earlier tested the tolerability of three cannabis oil formulations containing CBD, THC or a combination of CBD and THC versus a placebo. The researchers found that dogs tolerated escalating doses of 18.3 to 640.5 mg of CBD oil well, concluding that a CBD-predominant oil formulation was safer for dogs than formulas containing higher concentrations of THC.

Choosing the Right Product

Angela Ardolino, founder of CBD Dog Health, highlights the benefits of fullspectrum hemp extract, which, unlike CBD isolates, incorporates a broad array of cannabinoids, including CBD and even THC in trace amounts up to the legal threshold of 0.03 percent. She recommends choosing organic, U.S. hemp-derived products to guarantee purity and legal compliance; CO2 extraction for a high-quality, solvent-free extract; and formulations made specifically for dogs rather than humans to prevent overdosing and unnecessary ingredients.

According to Ardolino, products should have enough CBD to treat a condition effectively, from 6 to 12 mg for stress or anxiety to 12 mg for pain and 50 to 100 mg for severe conditions like cancer or seizures. Consider bioavailability, also—sublingual oils are most effective for absorption.

“Only choose products that have a COA [certificate of analysis] by a third-party lab that tests for potency and purity and to ensure it has no contaminants like pesticides, heavy metals, mycotoxins or solvents in the product,” recommends Ardolino. “This is also the only way to prove that you are buying a full-spectrum hemp extract. It should be easily found on the label or on the website. If you can’t easily find one, don’t buy the product.” Customer reviews can also provide insights into a product’s efficacy, safety and quality, as well as a company’s transparency and level of customer support.

Getting a Dog Started on CBD

While the general guidance is to start with a low dose and adjust based on the dog’s response, Ardolino notes that conditions like

seizures, pain or cancer may require a higher dosage from the start. She acknowledges that dogs may initially experience a mild psychoactive effect, but this typically subsides as they become accustomed to CBD. The key is to monitor a pet’s reaction closely and adjust the dosage as needed to find a balance that alleviates symptoms without causing discomfort.

Duration of Effects

How long the effects of CBD will last depends on a variety of factors, including a dog’s size, as well as the dosage and administration method. A 2021 study published in Animals found that an intravenous administration of CBD will generally be eliminated from the body within nine hours. However, an oral dose, which is influenced by food intake and liver processing, has a lower bioavailability (13 to 19 percent), so less CBD enters the bloodstream, and yet its effects may last longer due to a slower absorption rate. The exact duration varies with dosage, metabolism and whether it is taken with food.

Potential Risks

While CBD is generally well-received by many dogs, some may experience mild side effects, including dry mouth, a decrease in blood pressure or drowsiness. Selecting the appropriate dosage and a high-quality product is crucial to minimize these risks. Research indicates that CBD can also influence liver enzymes, notably cytochrome P450s and alkaline phosphatase, both essential in metabolizing various medications. Consequently, there is a potential risk of interactions when CBD is used alongside other drugs, possibly altering the effectiveness and required dosages of those medications. Therefore, despite the availability of CBD treats and products, consulting a veterinarian before introducing a CBD regimen is vital to ensure safety and efficacy.

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.

Wednesday

Men’s Centering Prayer 4:30-5:30pm

third Wednesdays, in-person. Join this hope-filled space to find the quiet needed to support a rich inner life. Free.

Wisdom Ways Center for Spirituality 1890 Randolph Ave, St. Paul. 651-696-2794

Friday

Discover Your Highest Purpose Fridays at 7pm

Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org For more information, visit TempleOfECK.org or Facebook.com/Eckankar

Classifieds

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

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.

NATURAL BUG SPRAY – Clean, organic products for the body, mind and home. 100% of our ingredients are sourced from plants. Bestsellers include: Natural Bug Spray with essential oils, Hair Thickening Spray, Natural Deodorant and Lash & Brow Growth Serum. NourishNaturalProducts.com See ad with coupon code on page 11.

CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party lab tested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC. com See ad page 27.

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 ad on page 27.

Want to make a bigger impact? Reach more clients or customers? Support a healthier community?

We offer not only ads in our beloved print magazine; Natural Awakenings offers comprehensive marketing support to help you bring your ideas to life. Free 15-minute consult: call 262-623-7948. Print. Digital. Website. Featured Content.

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.

Acupuncture

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!

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

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.

Body Chemistry Analysis

I EAT 4 HEALTH. LLC

Susane Moua 651-412-4699 • IEat4Health.com

We uncover which minerals and vitamins your body is missing, then use specific foods to shift your body chemistry to the healing zone. Call today for your free consult. See ad page 7.

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 25.

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 25.

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

DAN GORMLEY

TRANSFORMATIONAL COACH INNERVIDA LLC

DGormley23@outlook.com 904-377-5789

PositiveIntelligence.com

Learn to recognize and balance your 10-Inner Saboteurs! Join our 7-week Transformational Coaching Pod and discover your life’s purpose. Empathize! Explore! Innovate! Navigate! and Activate your right-brain Sage powers! See ad on page 15.

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 7.

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.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Ste 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 back cover.

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 11.

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 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 15.

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. See ad page 2.

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.

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!

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 15.

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 21.

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.

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 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 25.

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 7.

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

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.

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 9.

Nutrition

I EAT 4 HEALTH, LLC

Susane Moua 651-412-4699

IEat4Health.com

We uncover which minerals and vitamins your body is missing, then use specific foods to shift your body chemistry to the healing zone. Call today for your free consult. See ad page 7.

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 21.

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 3.

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 3.

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 25.

Spiritual Teaching

ECKANKAR TEMPLE OF ECK

7450 Powers Blvd., Chanhassen 952-380-2200 • TempleofECK.org

Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.

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 25.

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 3.

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 7.

• Mercury / Amalgam / Silver Filling Removal

• Biocompatible Dental Materials

• Orthopedic Orthodontics

• Tongue & Lip-Tie Revision

• Ceramic / Biocompatible Implants

• Biological Extractions with PRF

• Ozone Therapy

• Invisalign

• Myo-Functional Therapy

• Craniosacral Therapy

• BioMeridian Testing

• Acupuncture

• Dynamical Neurofeedback

Lexington Ave. N Shoreview, MN 55126 (651) 483-9800 www.NaturalSmilesDental.com