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

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CONTENTS Natural Awakenings Twin Cities | November 2023 Issue

THE JOYS OF MINIMALISM

RESPONSIBLE PET ADOPTION

A Rich Life With Less Stuff Guarantee a Forever Home for a Furry Friend

GREEN FITNESS Choosing an Earth-Friendly Gym

HOLIDAY WORKOUTS

Tips for Staying Motivated

SAM STEDMAN

on Helping Kids Make Conscientious Choices

A PEBBLE OF KINDNESS

in the Stagnant Pond

PLANT-FORWARD HOLIDAYS

Festive Foods Everyone Will Crave

ACUTE UPPER RESPIRATORY ILLNESS

and Influenza Support with Homeopathy

DEPARTMENTS

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ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 262-623-7948 or email Publisher@NATwinCities.com. Deadline for ads: the 8th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NATwinCities.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: NATwinCitiesCalendar@gmail. com. Deadline for calendar: the 8th of the month. NATIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To learn about placing an ad in other markets call 262-623-7948. For franchising opportunities call 239-206-2000 or email Natural Awakenings@KnoWEwell.com.

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| November 2023

FROM THE PUBLISHER

HEALTHY LIVING HEALTHY PLANET

Hello Twin Cities!

TWIN CITIES EDITION

I am very excited to share with you the November isPublisher Jordan Peschek sue of Natural Awakenings Magazine. This issue highEditors Theresa Archer lights several themes including eco-living to support Barbara Bolduc Randy Kambic a sustainable and less stressed lifestyle along with Design & Production Suzzanne M. Siegel inspiration for a healthy and vibrant holiday season. Contributing Writer Sheila Julson For the holiday hosts, we have some plant-based Sales & Marketing Jordan Peschek Website Nicholas Bruckman holiday recipes in our Conscious Eating article (p. 18) Distribution Metro Periodical and ran out of space, so check out NATwinCities.com Partners and click on Conscious Eating for a ton of delicious plant-based recipes as well! Jordan Peschek, RN, Publisher CONTACT US For the pet lovers and future pet parents, we talk Sales: 262-623-7948 about responsible pet adoption in the Natural Pet department (p. 24) and include a local Publishing/Editing: P.O. Box 27617 Eco Tip for winter snow removal that is safer for pets (p. 11). Golden Valley, MN 55427 For those who keep moving or aspire to be active, we share holiday workout tips to Ph: 262-623-7948 Publisher@NATwinCities.com stay motivated (p. 16) and green fitness ideas (p. 14). NATwinCities.com At Natural Awakenings, we strive to support you, your family and our community however we can. We offer the latest evidence-based information to foster our mental, physical and spiritual health in every issue. NaturalAwakeningsTwinCities @natural_twin_cities We are proud to share businesses and providers who may provide just what you need pain relief, stress relief or finding balance. Please take your time to observe our NATIONAL TEAM advertising partners, as they are the reason Natural Awakenings can continue to educate, CEO Kimberly B. Whittle empower and connect our community each month. I can promise that each of our partNational Editor Sandra Yeyati ners offers something that can improve our lives. Please be sure to tell them you saw Editor Brooke Goode them in Natural Awakenings. Copy Editor/Proofreader Melanie Rankin Thank you deeply for your support this holiday season.

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© 2023 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. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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NEWS BRIEF

Early 2024 Midwest Women’s Herbal Winter Wellness Series The fourth annual In Our Own Hands: Women’s Winter Wellness Series, hosted by Midwest Women’s Herbal, will be held virtually from January to April 2024. Instructors of biweekly live and interactive online sessions will include author and women’s sexuality expert Sheri Winston; mycologist and physician Dr. Cornelia Cho; social worker/relationship advocate, Linda Conroy, MSS, MLSP; shamanic herbalist Julie Charette Nunn; medical botanist Robyn Klein and many others. Topics that 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 will also be provided. An early registration discount applies until Dec. 1. For more information, visit MidwestWomensHerbal.com/ iooh2024. See ad on page 11.

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HEALTH BRIEFS

How Castor Oil Can Benefit Oral Health

Acupuncture to Boost Muscle Health

Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy. The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

Vitamins May Improve Memory

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function. 8

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Many individuals who wear dentures, retainers and other oral appliances may not be aware of the potential oral health concerns associated with these prosthetic devices. Dentures and retainers are prone to hosting various bacteria and fungi including the troublesome Candida species, C. albicans. When dentures are not cleaned and stored correctly, these microorganisms can flourish, posing a risk to oral health. Candida species are particularly concerning for denture wearers as they readily adhere to denture surfaces and oral tissues, and an overgrowth of the fungi can result in denture stomatitis. This infection can manifest as inflammation, redness and irritation in the mouth. Castor oil is a natural remedy that may help mitigate the risk of denture stomatitis. Several research studies in recent years have shown that cleaning dentures with castor oil can help combat the proliferation of bacteria and fungi including Candida. In one study from the Brazilian Oral Research Journal, soaking contaminated acrylic teeth in a solution containing 10% castor oil for 20 minutes led to a reduction in Candida and harmful bacteria like Streptococcus mutans and Staphylococcus aureus. A study published in the Journal of Oral Rehabilitation involving 30 older individuals with denture-related stomatitis showed reductions in clinical signs of stomatitis and inflammation with use of a castor oil-containing mouthwash. Proper denture care is essential for oral and overall health, and castor oil has shown promise as a natural solution for reducing the risk of denture stomatitis and related oral health issues. Alina Hornfeldt is the co-owner of Mastel’s Health Foods in Saint Paul. Mastel’s mission is to provide a safe and welcoming environment to help customers achieve their health goals through education, guaranteed high-quality supplements and natural products. Mastel’s has been serving the community with their health and wellness needs for over 55 years. See ad on page 5.

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by Alina Hornfeldt

Circadian Rhythm Realignment for Depression by Jack Cincotta

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interventions are well-tolerated and even more effective than psychotherapy and antidepressants in treating depression. Additional practices such as exercise during the day and time-restricted eating to the daylight hours may also restore natural circadian rhythms. Overall, circadian rhythm realignment through chronotherapy appears to have exciting potential to treat depression, either by itself or alongside other more standard treatments. Jack Cincotta, an AADP board-certified holistic health practitioner and AFPA-certified holistic health coach, from Sullivan, WI. N4147 W. Water St., Sullivan. For more information, call 920-650-7674, email Jack@ JackCincotta.com or visit JackCincotta.com. See listing on page 30. The circadian rhythm is the body’s natural sleep/wake cycle that occurs every 24 hours, and it is an important factor in depression. A recent research review from the Translational Psychiatry Journal shows that disruptions in circadian rhythms can increase the risk of depression, and that depression itself alters normal circadian rhythms, indicting a bidirectional relationship and a potentially vicious cycle. By realigning one’s circadian rhythm to a more natural cycle through the use of chronotherapy, one may be able to improve depression. Chronotherapy refers to realigning the body with the cues it would normally be exposed to in a natural environment. For example, getting exposed to bright light during the day and limiting artificial light at night can realign the body with the natural day/ light cycles and may help to improve depression. In fact, research in the Journal of Affective Disorders shows that chronotherapy

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Restoring Near-Extinct Chocolate Ecuador’s Nacional cacao bean was a world-renowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life. With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal. To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional. Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor. Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds.

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ECO G20TIPProgress on Clean Energy, but Not on Fossil Fuels

GLOBAL BRIEFS

At their 2023 meeting in India, the leaders of the Group of 20 (G20) countries responsible for approximately 80 percent of the planet’s greenhouse gas emissions have agreed to triple the use of renewable energy and allocate more funds toward managing climate change-related disasters. However, they did not reach a consensus on phasing out fossil fuels, especially coal, a major contributor to carbon emissions. The G20 did not give specifics on how policies and targets might be amended or how to pay for the estimated $4 trillion a year needed for the clean energy transition. The declaration by the G20 countries sets the stage for more discussions at the 2023 United Nations Climate Change Conference, commonly known as COP28, later this year in the United Arab Emirates. The G20 announcement has sparked discussions on the feasibility and implications of replacing fossil fuels with renewable energy sources. Alternatives to fossil fuels exist, such as energy derived from solar, wind, geothermal, hydroelectric or biofuel sources, but the replacement of fossil fuels is complex. Significant challenges remain in terms of the scalability, storage capacity and dependability of renewable energy. For instance, the production of solar and wind energy is dependent on the weather, and storing excess energy for later use requires substantial technological improvements. Significant investments are needed to overcome these limitations. There are compelling reasons to reduce the use of fossil fuels. Their combustion results in the release of carbon dioxide and other greenhouse gases, leading to climate change and global warming. Additionally, extracting and using fossil fuels create environmental problems like air and water pollution and biodiversity loss. However, completely replacing all forms of fossil fuel use in the near term may not be feasible. A combination of strategies, including energy efficiency, conservation and the development of new technologies, is necessary to transition to a sustainable and low-carbon energy system.

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ECO TIP

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THE GREEN GUIDE:

Safer Pet Care this Holiday Season by Patti Beres

Air pollution is not only harmful to human health, but it can also contribute to antibiotic resistance. Using 18 years of data from 116 countries, researchers observed that exposure to high levels of particulate matter air pollution can significantly increase the risk of antibiotic resistance in bacterial infections. Excessive and often inappropriate use of antibiotics has contributed to the evolution of superbugs that are resistant to life-saving antibiotics. However, this study published in The Lancet reveals that air pollution also plays a role in exacerbating the issue. The harmful particles in the air act as vehicles, facilitating the spread of antibiotic-resistant genes and promoting the survival and proliferation of resistant bacteria. By raising awareness about the environmental factors contributing to antibiotic resistance, changes to mitigate pollution and protect public health can be implemented. Efforts to reduce air pollution through stricter regulations, cleaner energy sources and sustainable practices can make a significant impact in preserving the efficacy of antibiotics.

HEALING WAYS

Lung Maintenance 101

The upcoming holiday season calls for a thoughtful approach to pet care. As the weather turns chilly, be mindful of ice-melting products, opting for pet-safe and eco-friendly alternatives devoid of harmful chemicals. Protect your pets’ paws and your home by regularly wiping their feet after outdoor walks. Sustainable choices extend to toys as well. Consider durable, chew-proof toys made from natural or recycled materials, promoting both your pet’s enjoyment and environmental responsibility. When indulging in holiday feasts, resist sharing dangerous treats like chocolate and raisins with your furry friends. Instead, provide them with safe and nutritious alternatives like plain cooked sweet potatoes or carrots. Inform guests about your pet-friendly intentions to prevent accidental harmful feedings. With the hustle and bustle of the holiday season, maintaining a calm and familiar routine is vital to reduce stress for your pets. Offer them quiet spaces where they can retreat and unwind. Embrace these mindful practices to create a delightful and eco-conscious holiday for your furry family members, ensuring a brighter and safer future for all. Patti Beres is the owner of Be Green Pro LLC landscape services, in Delafield. They also offer ice melt and other winter services. For more information, call 262-361-4034 or visit BeGreen.pro.

A PATH OF SELF-MASTERY

NATURAL STRATEGIES TO BREATHE EASIER

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The Joys of Minimalism A RICH LIFE WITH LESS STUFF

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by Carrie Jackson

12 12

that we already have and reminds us to be grateful.”

CHOOSING THE ESSENTIALS Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most peo-

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ple, our home is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says. According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly matters.

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After a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation. According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-care, and lets us see all

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When starting to declutter, Becker recommends parting with the easiest stuff first. “Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains. Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says. Family heirlooms can become even more complicated for the sandwich generation—those taking care of both aging

BENEFITS FOR THE PLANET

Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises. Being mindful of how we downsize can help keep the environmental impact

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to a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products. “You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, threelegged chair and turn it into a beautiful and unique piece of furniture.” McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy. We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism, we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

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DECLUTTER STRATEGIES

parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

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“Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com. | November 2023

GREEN LIVING

Green Fitness

enhance the well-being of their members. The use of natural light and high-efficiency LED lighting, non-toxic cleaning supplies and improved air quality contribute to a healthier workout environment. Innovative centers that merge fitness with environmental consciousness often incorporate recycled and natural elements into their design, creating a calming, invigorating environment that enhances both physical workouts and mental well-being.

CHOOSING AN EARTH-FRIENDLY GYM

by Kiki Powers

PIONEERING FITNESS CENTERS

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The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level. Founder Adam Boesel says, “I created this gym to offer a green, eco-friendly alternative to conventional health clubs. The goal was to operate with conservation in mind on every level possible, from electricity to equipment to

The green gym is redefining fitness with an emphasis on sustainability. Traditional fitness centers consume significant amounts of electricity, water and other resources, but more gyms are rising to the challenge of reducing their environmental impact and employing strategies to increase energy efficiency, decrease waste and provide a healthier workout environment.

ECO-FRIENDLY WORKOUTS

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SELECTING AN ECO-FRIENDLY GYM When touring a fitness center, look beyond the number of freeweight stations and consider these eco-friendly features: n Location: Find a gym close to home or work to save both time

The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity. UK-based Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day SportsArt fitness offers a complete line of electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America. “From the inception, we have prioritized reducing our environmental footprint. We’ve woven this commitment into our products and manufacturing processes. Converting a workout into usable power not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction, knowing their efforts contribute to a greener planet.” Eco-friendly gyms not only benefit the environment, but also 14

mindset for staff and clients.” Terra Hale is London’s first eco-friendly fitness destination. Their three locations are designed to put the principle of sustainability at the center. The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable. Sustainability is important to large fitness center chains, too. Life Time and Planet Fitness annually report how they are reducing greenhouse gas emissions, conserving water, minimizing waste, educating members about eco-friendly living and supporting sustainability initiatives in their communities.

and fuel. n Energy Efficiency: Check for renewable energy sources like solar and energy-efficient lighting. n Building Materials: Consider how sustainable and recycled materials are incorporated in construction and décor. Look for facilities with certifications, such as Leadership in Energy and Environmental Design (LEED) from the U.S. Green Building Council or B Corporation from B Lab. A facility that incorporates natural lighting and temperature controls is a plus. Sustainable floor materials include recycled rubber, bamboo and cork. n Equipment: Search for gyms with equipment made from recycled materials and that invest in energy-efficient or power-generating machines. Look for brands like Precor, Life Fitness and SportsArt, which prioritize sustainability in their equipment design.

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n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets.

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tion and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air. n Cleaning Products: Choose a gym that uses environmentally friendly cleaning

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products, preferably those that are biodegradable and made from natural ingredients. n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green

YESWARD COACHING

habits and environmental conservation.

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n Community Involvement: Inquire if the gym actively participates in local environmental initiatives.

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| November 2023

FIT BODY

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Holiday Workouts TIPS FOR STAYING MOTIVATED by Kiki Powers

During the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

MAKE A PLAN AND STICK TO IT “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise. “The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends. 16

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MIX IT UP To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out. Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

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FIND A WORKOUT BUDDY Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

CHOOSE HEALTHY HOLIDAY TREATS It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

STAY MINDFUL Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

FIND JOY In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it

more difficult to stick to your fitness routine,” says York.

ADD PURPOSE “Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

REWARD PROGRESS Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator. Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals. Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

Silver Fillings:

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www.NaturalSmilesDental.com | November 2023

CONSCIOUS EATING

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE by Veronica Hinke

A plant-forward menu can be one of the best gifts that a host can

found that six out of 10 people reported eating a more plant-based

give this holiday season. It is also more likely than ever that guests

diet to be healthier. “About 20 years ago, there might be one or

will welcome a celebration menu filled with vegetables and fruits.

two people at a party who followed a plant-forward diet. Now,

A 2023 survey by the International Food Information Council

we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

PLANT-FORWARD EATING “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

ALL IN THE PRESENTATION The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

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THE HOLIDAY CENTERPIECE

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When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?”

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Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.” Plant-based nutrition specialists and restaurateurs Bart Pophoto courtesy of Kristi Erdal

tenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.” Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t

ROSEMARY SPICY ROASTED NUTS

naturally crave meat, but we do crave fat, salt, texture, familiarity

YIELD: 8 TO 10 SERVINGS

and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

DELICIOUS PLANT-BASED STARTERS Minnesota-based Instagram influencer Kristi Erdal makes a plantbased holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with

2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt ¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup

all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors.

Preheat the oven to 350°F.

A huge amount of fresh, chopped rosemary gives them an amaz-

Line a large, rimmed baking sheet with parchment paper.

ing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.” Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme. “They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside. In a medium saucepan over medium-low heat, melt the butter. Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup. Pour the melted butter and rosemary mixture over the nuts. Stir thoroughly until mixed well. Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly.

Veronica Hinke is a food historian and the author of The Last Night

Bake for 20 minutes. Stir after the first 10 minutes.

on the Titanic: Unsinkable Drinking, Dining and Style and

Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting.

Titanic: The Official Cookbook. Learn more at FoodStringer.com.

Recipe and photo courtesy of Kristi Erdal. Be sure to let our advertisers know you found them in

| November 2023

1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets.

GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 20

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Preheat the oven to 375°F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes. Serve with the almond sage cranberry cream. To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight). Drain the water and place the soaked almonds in the container of a blender or food processor. Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture. Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage. NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce. Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

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Alexander Raths/shutterstock.com

YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH)

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

AmyLv/shutterstock.com

GOLDEN BEET VEGAN MEATBALLS WITH ALMOND SAGE CRANBERRY CREAM

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

innakreativ/shutterstock.com

photo courtesy of Sharon Palmer

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

CREAMY LEEK POLENTA

Tried every diet plan? Not losing weight, no matter what you do? Do you lose weight and gain it back the next year?

YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste

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Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat. Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes. Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy.

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At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy. Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving. Season with salt and pepper, to taste, and divide the polenta among plates.

photo courtesy of Colleen Patrick-Goudreau

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

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YIELD: 4 TO 6 SERVINGS 1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper

Many families are struggling to balance budgets with good nutrition. Your donations of money, healthy food, personal care and cleaning items help area food pantries to serve everyone in our communities.

TOPPING: ½ cup buttery crackers, crushed 2 Tbsp melted vegan butter or olive oil Preheat the oven to 400°F.

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Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions. In a large saucepan over medium-low heat, sauté the onion, celery and garlic in olive oil until the onions are translucent and tender, about 5 minutes. Add the mushrooms and raise the heat to medium, cooking until they have released their liquid, about 6 to 8 minutes. Add the kale and cook until wilted, about 3 minutes more. In a large bowl, combine all ingredients, including the roasted squash and cooked farro, and season to taste with parsley, thyme, salt and pepper. Pour the mixture into a prepared casserole dish, cover tightly with foil and bake at 350°F for 15 minutes. Remove the cover and sprinkle with the topping ingredients, then bake until browned, about 5 minutes. Recipe and photo courtesy of Sherry Coleman Collins, MS, RDN, LD.

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photo courtesy of Sherry Coleman Collins

FALL FARRO BAKE

SPONSORED CONTENT shivers, heat in the face, thirst for sips of warm drinks, chest tightness and wheezing, irritability, and burning pains that feel better with heat. The tongue is often coated white, and vomiting and diarrhea often present. The person may feel better when they are not left alone.

by Ashley Keul and Beth Bundy

Bryonia alba 30C helps slowly progressing symptoms of severe muscle aches, painful and dry cough, chest pain and heat. There is pain with deep breathing, pain in the back of the head or left forehead, and pain with motion. Symptoms tend to worsen around 9 p.m., when disturbed and overheated. Pressure, cold drinks and being left alone often helps the person feel better.

Photo credit Pixelshot

Acute Upper Respiratory Illness and Influenza Support with Homeopathy

With winter ahead, acute upper respiratory illnesses are more likely to develop. Including homeopathic support in one’s wellness toolkit is helpful to decrease symptom intensity and shorten illness duration. Homeopathy is an effective and holistic system of natural medicine used by millions of people worldwide for over 200 years to achieve wellness. It is non-toxic and can be safely used with children, pets, and pregnant and breastfeeding persons. Remedies are inexpensive and readily available for purchase at health food stores or online. For best results with homeopathy, select the remedy that most accurately reflects the ill person’s total symptom picture. Individualization is key to successful use. Guidelines are to administer 1 dose every 2 hours for 24 hours, then every 3 to 4 hours until symptoms clear. If there is no relief within 24 hours, or the symptom picture changes considerably, switch to a new remedy accordingly. Less is more with homeopathy, and allow time for the body to respond after each dose. Always seek additional medical care when needed. Here are seven key homeopathic remedies to support individuals and families for winter wellness: Aconitum napellus 30C is helpful when symptoms of acute illness present suddenly with high fever, dry heat, burning pains, thirst, anxiety fearful restlessness and painful cough. Symptoms often appear in the evening. Arsenicum album 30C is useful for high fever following a 2-to-3-day onset that is worse between midnight to 2 a.m. or noon to 2 p.m. The person experiences chills and

Gelsemium sempervirens 30C helps to relieve slow onset of fever with great weakness, sleepiness, trembling, mental dullness and body aches, and heat alternating with chills. Also common are a headache in the back of the head, stiff neck are common, heavy eyelids, blurry vision and sneezing. Nux vomica 30C is useful for symptoms of high fever with rapid onset; sensitivity to noise, light, odors and touch; face burning with heat; shivering and chills; raw sore throat; nausea; cramping abdominal pain; stuffy nose and dry cough. Symptoms tend to be worse around 3am to 4am or when first waking up and also include great irritability, restlessness and desire for warm food and drink. Phosphorus 30C helps when colds descend into the chest. A person feels a dry, painful cough with burning in the chest that is worse in the evening and from talking, cold air or lying on left side. Sputum may be blood-tinged. His or her voice is hoarse with thirst for cold drinks. He or she is over-sensitive to light, odors, touch, and noises and is very anxious; comfort from others helps. Rhus toxicodendron 30C: eases symptoms accompanied by anguish, anxiety, and restlessness – pains, stiffness and aching are present through the whole body. Warmth and warm drinks tend to help. Violent redness and edema of throat with hoarseness, rawness. Fever is common from chills and dampness, and so is a hard, racking cough and hoarse, swollen throat. Have a healthy, joyous, and adventurous Midwest winter season! For additional support for acute illness or injury, and to learn more about how homeopathy can help you with chronic conditions, please visit FieldworkHomeopathy.com. Ashley Keul and Beth Bundy, CCH, BSN, are the founders of Fieldwork Homeopathy, based in Sheboygan, WI. Reach Ashley at 507-301-5904 or Beth at 507-321-1148. See ad on page 5.

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| November 2023

NATURAL PET

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND by Sheila Julson

Prostock-studio/shutterstock.com

The idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy. Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to

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identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices. Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle. “Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises. It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers. “Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions. For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry. Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.” People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered

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basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable. Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.” Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

hedgehog94/shutterstock.com

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

Saving one dog will not change the world, but surely for that one dog, the world will change forever. – Karen Davison

Twin Cities Pet Rescue: twincitiespetrescue.org Pet Haven: pethavenmn.org

Please Help!

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| November 2023

WISE WORDS

Sam Stedman

ON HELPING KIDS MAKE CONSCIENTIOUS CHOICES

by Sandra Yeyati

S am Stedman is the co-founder and publisher of EcoParent, a quarterly print magazine distributed in North America that is designed to help parents make better choices for their families. He holds a Ph.D. in experimental theater and ethical philosophy from the University of Toronto and was a university professor for more than 10 years in Ontario. Stedman lives in Belize with his 12-year-old son, Ransom.

photo by Blaise Misiek/SamSteadman

HOW CAN PARENTS INSPIRE CHILDREN TO MAKE ECO-FRIENDLY CHOICES?

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We need to get into the habit of doing the work, taking the time to research, learn, educate and be conscious of the choices in front of us so that we don’t make default decisions. Once you get past the surface level of reading labels and knowing what organic certification is, you have to keep taking it deeper. It’s ever-shifting sands. Science keeps developing. New certifications and concerns arise. New chemicals are developed to replace old chemicals that were bad. We might get to a point where we realize we can’t make a reasonable choice because the information is impenetrable or requires another 15 hours of research. It might be a toss-up, a lesser of evils or an equal of evils, but being conscious and present to it is so important, and that’s what I want to instill in my son. I want him to know that I thought about the things we did and the choices we made, and that he can, too.

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TWIN CITIES’

HOW DO YOU HELP YOUR CHILD COPE WITH ECO-ANXIETY? The word of the day around here has been acceptance. You have to accept situations as they are, and frustrating and heart-wrenching as they may be, when you literally can’t make a good choice, you also have to let yourself live in this world. If you’ve ever done one of those carbon footprint calculators, most North Americans use up their global annual share of resources within a few months. I definitely use less than I used to and less than average, but I’m still using more than my share well before the year mark is over. How do you live with that? I wish I had good answers, but if we’re trying and we make our choices well, then we’re heading in the right direction.

DO YOU HOMESCHOOL YOUR SON? At the start of COVID, we started homeschooling, but I discovered that I’m not a great homeschool dad in the sense of having all kinds of time to prepare curriculum and open up interesting possibilities. What we ultimately settled on, and this was a part of the shift and move to Belize, was an unschooling approach, which is the term for learning in the classroom of life, not having a set curriculum and instead being self-directed. My son is free to create his own projects. It’s an interesting social experiment and a process of deinstitutionalization or de-schooling, as it’s called in the unschooling community, for myself and for him. I spent 30 years in school, from kindergarten to finishing my Ph.D., and what did it get me? I was a straight-A student, but when I graduated, nobody was giving me a job on a silver platter, and I had never been taught how to go out and make something happen. The hardest thing I ever did was give up my academic career to become an entrepreneur, but it was the best thing I ever did. So what I’ve been trying to teach my son is how to learn on his own, but more importantly how to make things happen in the world.

CALENDAR OF EVENTS

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

JANUARY 2024

SAVE THE DATE CAN YOU GIVE AN EXAMPLE OF THIS SELF-DIRECTED LEARNING? My son is a devotee of Minecraft, so he has built a lot of his education around that. He started a YouTube channel, which required him to learn how to edit videos. He also wants to build a survival multiplayer environment, which means that he has to be able to code his own twist on Minecraft. He had to create an excellent promotional video, which required that he write marketing copy, and he’s learning how to write the rules of the multiplayer environment in a clear way, which is technical writing. We never know where these projects are going to go, but it involves reading, writing, coding, video editing and an endless amount of troubleshooting and interfacing with different systems.

WHAT IS THE KEY TO SUCCESSFUL PARENTING IN THIS SETTING? If your kid is going to sit and play video games all the time and do nothing productive, and it’s not going to lead into fruitful territories, then they need more structure. You have to remain engaged. It’s great to allow him to direct everything, but his sphere of experience is still pretty myopic compared to an adult that has seen a lot more, so my job is to keep finding side trips and lateral movements that will keep him opening doors that he doesn’t even necessarily know are there. Sandra Yeyati is national editor of Natural Awakenings.

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ONLINE: In Our Own Hands: Women’s Winter Wellness Series – Biweekly, Jan-Apr. 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.

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

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| November 2023

INSPIRATION

MIND. BODY. SPIRIT. PLANET. COMMUNITY.

A Pebble of Kindness in the Stagnant Pond

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by Marlaina Donato

From kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society. Compassion— the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion. We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way. One thoughtful word or deed can be a single pebble thrown into a stagnant pond. Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This aha 28

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moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever. Here are a few ideas to drop a pebble in the pond:

IN THE HOUSEHOLD n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.

IN THE WORKPLACE n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.

IN THE COMMUNITY n Offer a free class or service. n Pick up groceries for a neighboring senior. Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

Support the Small Businesses that Advertise in NATwinCities

MILWAUKEE’S

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.

Dentist

Bio-Resonance SAGE WELLNESS AND NUTRITION

Michele Jaeger SageWellnessandNutrition@gmail.com SageWellnessandNutrition.com Mystery symptoms you can’t get to the bottom of? Pairing bio-resonance and frequency medicine with health coaching, I help you peel back the layers keeping you from vibrant health.

Bodywork MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389 Bhakti Wellness Center 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.

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 9.

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 17.

PURE DENTAL

Coaching TRANSFORMATIONAL COACH AND LIFE MASTERY TEACHER

Nea Clare NeaClare.com • Nea@NeaClare.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 15.

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 7.

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TOOTH BY THE LAKE

1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 13.

Education CONCORDIA UNIVERSITY

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 22.

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

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. November2023 2023 | |November

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!

Environmental Healing ANNETTE RUGOLO Master Dowser AnnetteRugolo.com

Is the energy of your home depleting you or supporting you? If you feel like you are hitting your head against a brick wall, it may be the wall of dense energy in your home. To more easily expand into our light and our soul purpose, it is important that the spaces we live energetically support us. Contact me for more information on dowsing, environmental healing and space clearing.

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.

Holistic Health

GENEVIEVE WACHUTKA

7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600 GenevieveWachutka.com

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 long-standing 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.

Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 11.

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.

Happy 30

Twin Cities Cities Edition Twin

NATwinCities.com NATwinCities.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

Thanksgiving!

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YOUR HEALING CONNECTION

Mary Rice YourHealingConnection.com YourHealingConnection@gmail.com

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 25.

Professional Listening PROFESSIONAL LISTENING

BarbBarb Ryan, CSD • 612-922-2389 Wisdom Listening WisdomSisterStudio.com

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

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 9.

Radio/Podcasts AM950 THE PROGRESSIVE VOICE OF MINNESOTA 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.

Spiritual Teaching ECKANKAR TEMPLE OF ECK

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.

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November2023 2023 | |November