Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Balance is not an end-goal, nor is it a realistic goal to achieve. It is a continuous journey toward re-establishing equilibrium in life and in all things, while accepting that the point of equilibrium may never actually be established. It is effort and ease, it is finding peace.
This is my perspective on balance, and it took a while for me to see it through this lens. For a long time, I would strive to find perfect balance in health and wellness, and in all things. It was as if I held a large plate in my hand, constantly adding to it work, relationships, exercise and health habits, learning and work, social activities, hobbies and sleep, only to feel like every time I worked on one thing, the plate would tip and another thing would slip off.
What I didn’t realize was that all of these things are important, and that 24 hours and 365 days just simply isn’t enough to find perfect balance in all things, all the time. The missing ingredient was acceptance of the imbalance, too.
Some days, I need more rest. Some weeks, I spend more quality time with family. Some years, I am more focused on learning or growth. But when I zoom out to life as a whole, I find peace in honoring all these aspects of health and harmony.
That is what this Mind, Body, Spirit issue is about. It focuses on Emotional Healing and Mental Wellness, which overlaps with our physical and spiritual selves. Be Well Your Way empowers others to find health by honoring each person’s unique needs on page 10. They share a Wheel of Health perspective that encompasses Nutrition, Movement, Sleep, Connection, Play and Energy. All things are important, and the equilibrium will look different for everyone.
We look at mind-body healing strategies to work through trauma on page 12 and explore how parents and role models can help youth find peace and balance during periods of stress of emotional turbulence on page 24. Our energy plays a huge role in our health, too; Healing Waters Health Center on page 18 shares more about how we can tap into our body’s energy field to restore balance and harmony. Our Mind, Body, Spirit Directory, starting on page 20, highlights the multitude of wellness businesses who bring whole-body healing to our community. We are so grateful for their support of our mission and for their wellness wisdom. Perhaps this month is the time to reach out to a new resource and explore how they can help level up your mind, body and spirit. Health is wealth!
Wishing you joy in the balance and peace in the imbalance.
Jordan Peschek, RN-BSN, Publisher
Cover image by Jordan Peschek
Modern Mystery School: Embracing Ancient Wisdom for Modern Lives
The Modern Mystery School offers a path of spiritual growth and self-empowerment, rooted in ancient teachings from King Salomon and Hermes Trismegistus, passed down through an oral tradition. Genevieve Wachutka, a guide based in Minneapolis, helps individuals integrate these practices for personal transformation and growth. A Guide is someone who has walked further on the path of Initiation and can help to shine a light for others to navigate the path.
The school, founded in 1997 by Gudni Gudnason, focuses on the Path of Initiation and provides tools for students to expand into more of their potential for joy and fulfillment in their physical life. This journey enhances clarity and catalyzes change, encouraging students to apply teachings in their lives and measure success by results. The Modern Mystery School is not a religion or belief system. Rather, the curriculum provides tools and teachings you can apply in your life.
Initiation begins with self-empowerment, addressing emotional, physical, mental, spiritual and financial well-being. As students grow and see the benefits of this work, there are opportunities to continue further along the path to become Healers, Guides and Teachers. Inspired by their own results, students often want to share these tools with others, fostering community growth.
To learn more or book a free discovery session, visit GenevieveWachutka.com or call 763-222-8600. See ad on this page.
Planet Gratitude Provides $20 New Client Chiropractic and Holistic Health Specials
Dr. Una Forde and Theodore Rick, holistic health practitioners at Planet Gratitude, in Bloomington, are offering $20 New Client Specials. For both practitioners, the $20 initial visit fee is donated to charity. Rick, Dr. Forde and their team are dedicated to holistic health and emphasize the importance of living a healthy, balanced life.
The wellness providers at Planet Gratitude offer a variety of therapies that combine traditional chiropractic techniques with innovative holistic approaches. Dr. Forde provides chiropractic services, acupuncture, acupressure and supplements, while Rick specializes in stretching, reflexology and massage. The majority of clients report significant health improvements through the use of multiple wellness modalities.
Clients who use the $20 gift of health certificate with Rick receive an initial half-hour session, which covers a consultation, range of motion testing and a sample treatment. Clients can opt to book with Dr. Forde, whose introductory session includes an initial chiropractic consultation, examination and a written report of treatment recommendations.
Planet Gratitude is located in the International Village Professional Building, 220 W. 98th St., Bloomington. For information about the $20 new patient special or to book your first appointment, visit Planet-Gratitude.com/Make-an-Appointment. See listings on page 20.
Genevieve Wachutka
Network Spinal Care: A Natural Approach to Well-Being at Optimal Wellness Solutions
Optimal Wellness Solutions located in Roseville is a wellness center that offers a holistic, multi-disciplinary approach to mind, body, and soul. Dedicated to relieving stress and pain, transforming trauma, detoxifying the body, and promoting lifelong health and vitality, their services include:
• Massage and Bodywork
• Craniosacral Therapy
• Network Spinal
• Detox Ionic Footbaths
• Nutritional Therapy
• Thermography
• Specialized Foot-Care Services
Their mission is to help individuals heal physically, emotionally, mentally and spiritually through a diverse menu of holistic, integrative healing practices. The team at Optimal Wellness Solutions envisions a community of hope and healing that empowers individuals to lead vibrant, healthy lives.
Network Spinal Care
One standout service is Network Spinal Care, an evidence-based approach to wellness and body awareness. This technique uses gentle, precise touch to the spine, prompting the brain to develop new wellness-promoting strategies. Practitioners combine their clinical assessments of spinal refinements with the patient’s self-assessments of wellness and life changes. This approach fosters greater self-awareness and conscious awakening of the relationships between body, mind, emotion and human spirit. Through specific low-force touches to the spine, Network Spinal Care helps the brain adapt to stress, dissipate tension, connect with the body’s natural rhythms and enhance overall well-being.
Optimal Wellness Solutions is located at 2489 Rice St. N., Ste. 130, Roseville. For more information or to schedule a session, call 651-340-1233 or visit RosevilleOptimalWellness.com. See ad on this page.
It’s Never Too Early (or Too Late) for Healthy Money Management
Investing in your financial future does not take a lot of money. For those who are just starting out, the value of investing and working with a Financial Advisor can make a big difference. “Do you or your children, nieces or nephews need to start an investment account or Roth IRA? It is a game changer the earlier you start, but it’s never too late either,” explains Jody McDonough, Certified Financial Planner at St. Croix Wealth Management, in Oakdale.
Have you heard of the “fragile years” with respect to retirement savings? That is a term used for 5 years before your retirement date and into retirement. This is because a downturn in the market can have adverse effects on the retirement date and your cash flows in retirement. Many people who have not used a Financial Advisor up to this point will now seek help.
With over 24 years of experience as a Financial Advisor, Jody has assisted individuals in achieving their financial goals with wealth management by listening, providing direction and instilling confidence. Her holistic approach includes thorough discovery, non-judgmental understanding and navigating the complexities of the financial markets.
Jody McDonough is a Certified Financial Planner at St. Croix Wealth Management, located at 7815 3rd St. N., Ste. 201, Oakdale, MN. She can be reached at 651-491-8295 or Jody@StCroixWM.com. See ad on page 13.
Securities and investment advisory services offered through Osaic Wealth, Inc., member FINRA/SIPC. Osaic Wealth is separately owned and other entities and/or marketing names, products or services referenced here are independent of Osaic Wealth.
Barb Ryan
Teach Your Body Calm: New Service at Wisdom Sister Studio
“A clear challenge in navigating anxiety is knowing what ‘not anxiety’ feels like in your body,” explains Barb Ryan, owner of Wisdom Sister Studio in southwest Edina. “The intensity and persistence of the anxious state eclipses self-connection and calm.”
Wisdom Sister Studio now offers a session to help with exactly that. Barb says, “So many clients lose their sense of true calm in the body because anxiety feels intense. Anxiety overwhelms the nervous system which impedes this knowing. These sessions help clients achieve, recognize and guide themselves toward a calmer state.”
This new service is hands-on, gentle bodywork often combined with breathwork and visualization. A recent client said through tears, “I had no idea how far from calm I have been living. It’s been years since I have felt this level of relaxation.” Barb also recommends clients use her book, Sacred Self: Simple Tools for Self-Support, to cultivate calm outside of the sessions.
To book this 60-minute session, learn more or ask questions, visit WisdomSisterStudio.com. See ads on page 5 and 25.
Sacred Self: Simple Tools for Self Support
Barb Ryan, founder of Wisdom Sister Studio, near Minneapolis, delivers a supremely helpful and simple guide to mindfulness practices. Sacred Self: Simple Tools for Self Support is an accessible guide to 11 simple mindfulness practices to cultivate a centered presence.
She also includes six practices she calls “Onehit Wonders” to be used when anxiety hits with a sudden vengeance. She includes an applications guide that highlights common scenarios and the best practices to use in those situations. It’s a simple and powerful guide.
One reader says, “Each evening, I randomly choose a practice to use as a calmer before bed. I’m learning the ones that suit me best and sleeping better.” One of her clients bought multiple copies to share with family and friends. She says, “Barb has shared these practices with me over the years, and I’ve had success using them. I can’t always remember what I know, so having them condensed in a single book is a huge help.”
The book can be purchased on Amazon; simply go to Amazon.com and type Sacred Self: Simple Tools for Self Support into the search bar. (Note: It’s optimally used in print form. Barb created an e-book for those with that reading preference, which is great for easy access anywhere, but it lacks the aesthetics of calm and beauty in the printed book.)
Jody McDonough
Contrast Therapy for Muscles
Exercise creates microscopic tears in muscle tissues, which the body repairs, and each repetition of this cycle allows muscles to grow back stronger. Research shows that alternating between hot and cold extremes helps this process by soothing muscles, stimulating blood flow, increasing dopamine and reducing inflammation.
Contrast water therapy (CWT) is a post-workout recovery method that involves placing sore muscles in alternating hot and cold baths in succession. Data examined from 13 studies and published in a 2013 PLOS ONE review showed that CWT resulted in significantly greater improvements in muscle soreness and reduced strength loss at six, 24, 48, 72 and 96 hours after exercise, compared to rest without any other post-recovery approach. The results of CWT were comparable to other muscle
recovery interventions such as cold-water immersion, warm-immersion, compression and stretching.
Another common form of contrast therapy alternates saunas and cold plunge tubs, which similarly increases blood flow and aids in muscle recovery with reduction in chronic pain and inflammation. It has been shown to support better sleep and boosted metabolism as well.
Local Contrast Therapy Resources:
5D Wellness: 18447 Hwy. 65, Ste. C, East Bethel. See ad on this page.
Cadence
Chiropractic and Contrast: 6409 City W. Pkwy., Eden Prairie. See ad on page 23.
Childhood Diet Linked to Long-Term Cognitive Health
The findings of a study on the long-term effects of diet were presented at the June 2024 meeting of the American Society for Nutrition, in Chicago. The study tracked diet and cognitive abilities of more than 3,000 adults enrolled in a British survey since 1946. The participants’ diet was analyzed at five points in time, and their cognitive ability at seven points. The researchers found that higher dietary quality was closely linked with greater cognitive ability, including working memory, processing speed and general cognitive performance. Those with the highest cognitive abilities over time ate more vegetables, fruits, legumes and whole grains, and less sodium, added sugars and refined grains. Only 8 percent of participants with low-quality diets sustained high cognitive abilities. The results of the study suggest that the cumulative effects of diet are linked to how sharp the mind is as we age.
Standardizing Acupuncture for Erectile Dysfunction
Erectile dysfunction (ED) is estimated to affect 18.4 percent, or about 18 million, American men. Acupuncture has long been used as a treatment with fewer potential side effects than pharmaceutical treatments. Unlike conventional medicine, the application of acupuncture and other forms of Traditional Chinese Medicine may vary by practitioner. A research article published in Karger’s Complementary Medicine Research journal sought to reach consensus on the most effective diagnostic and treatment protocols for clinical use and for future research into the effectiveness of acupuncture. Eleven acupuncture experts named 24 acupoints and between 11 and 15 treatments given once or twice a week.
That is what learning is. You suddenly understand something you’ve understood all your life, but in a new way.
—Doris Lessing
Climate Change Impacts on Earth’s Rotation
A 24-hour day seems like a constant, but a day has slowly been getting longer. A day was less than 19 hours long 1.4 billion years ago and was only 23 hours long when dinosaurs roamed the Earth. Natural events such as earthquakes, volcanoes, tides and wind patterns can affect how fast or slow the world turns.
Recently, scientists observed that the dynamics of the Earth’s liquid outer core were causing the planet to speed its rotation, suggesting that we might need to delete a second of time from our clocks for the first time ever. In our highly connected world that relies on precise timekeeping, losing a second could lead to unforeseen complications. However, a new study in the journal Nature concludes that the redistribution of water caused by the melting polar ice caps caused by climate change will delay the need to delete a second from the clock to 2028 or 2029.
Camembert and Brie Cheese Risk Extinction
A decrease in biodiversity may lead to the loss of some of the most beloved cheeses—camembert, brie and blue cheese—according to a warning from the French National Center for Scientific Research. The fungi used to ferment these cheeses and give them their unique taste, smell, color and texture are in decline, and it is believed that efforts to engineer consistent results using fungi made in the lab is partially to blame for this decline.
In the case of camembert, the objective was to create a standardized, pristine-white look and silky texture by using a specific strain of albino fungus. But over time, that fungus has lost its ability to reproduce naturally and is losing its capability to produce asexual spores. Relying on a single form of an organism also makes it susceptible to disease, which could wipe out the whole population. In the future, cheese lovers may need to accept the greater degree of variability in the look and taste of their favorite cheeses that results from using wild fungi.
Be Well Your Way: Empowering Personalized Health Journeys
When it comes to health coaching, be well your way is carving out a unique path in the wellness landscape. Founded by health coaches Chris Fuller and Beth Cline, this initiative emphasizes a personalized approach to well-being, offering clients a chance to design their health journey around their unique needs, goals and lifestyles.
A Reunion of Minds
Chris Fuller and Beth Cline, both seasoned health coaches and runners with a shared passion for holistic wellness, first crossed paths over 15 years ago when they met at a ChiRunning/ChiWalking Instructor Weekend. Both felt that running, and fitness in general, was never simply about adding miles or losing pounds—it was about their whole health of body, mind and spirit and truly feeling good in one’s body.
Though their professional paths diverged for a decade, Chris reached out to Beth as he was recovering after being hit by a car while on a morning walk. Conversations about healing revealed a shared vision of making wellness coaching more accessible, personalized and community-oriented.
After many discussions and brainstorming sessions, they realized the need to simplify their offerings to better serve their clients. This led to the birth of be well your way, a platform focused on helping individuals become experts in their own health.
A Unique Approach to Health Coaching
Be well your way is not just another health coaching program—it’s a movement. Chris
and Beth firmly believe that there is no onesize-fits-all approach to health. Instead, their philosophy centers on empowering clients to discover what works best for them. It is built around a Wheel of Health that encompasses
Nutrition, Movement, Sleep, Connection, Play and Energy.
“Everyone’s an individual, and we respect that. Our goal is to nurture that individuality and empower people to be the experts of their own health,” Chris explains.
The program encourages clients to listen to their bodies, recognize the cues it gives, and understand that what works for one person may not work for another. This personalized approach is what sets be well your way apart.
Those Who Can Benefit
Walkers, runners, introverts and extroverts, young and aging—all can find benefit, as this program allows each client to take what they need and at their own pace and comfort level.
While be well your way is open to anyone interested in improving their health, the program is particularly beneficial for those who have struggled to meet their wellness goals in the past. Whether it’s incorporating movement into daily life or overcoming a health setback, Chris and Beth are there to guide clients every step of the way.
“Our ideal clients are those in the middle of their health journey—people who have tried other approaches but are looking for something more sustainable and personalized,” Beth notes. “It’s about making small, manageable changes that align with your values and lifestyle.”
A Community of Support
Beyond one-on-one coaching, be well your way offers a robust community platform where clients can connect, share experiences, find accountability and support one another. This community aspect is crucial, as it fosters a sense of belonging and mutual encouragement, which is often key to achieving long-term health goals.
“Our community is a space where people can share their journeys, offer support and find motivation. It’s not just about health
coaching—it’s about creating a supportive environment where people can thrive,” says Chris.
Looking to the Future
As they continue to develop be well your way, Chris and Beth have exciting plans on the horizon. They’re exploring partnerships and initiatives like the “Embody Kindness Project,” which focuses on promoting kindness towards one’s body—a concept often overlooked in the pursuit of fitness and health.
“We want to shift the narrative from fighting our bodies to embracing them,” Beth explains. “It’s about learning to love and thrive in the body you’re in, while still pursuing your health goals.”
Join the Journey
For those looking to improve movement or fitness, manage stress or simply find a more balanced approach to health, be well your way offers the tools, support and community to empower others toward achievable improvements in well-being for longevity. As Chris and Beth continue to refine their offerings, their commitment to personalized, client-centered coaching remains at the heart of their mission. They listen and guide, providing a pathway for people to be well and stay well.
Chris and Beth encourage you to join them (and bring a friend) to experience the power of personalized health coaching and community.
To schedule a free, 30-minute Introductory Session, visit BeWellYourWay.com/Pages/Contact. To learn more, visit BeWellYourWay.com or see ad on this page.
Stopping the Trauma Cycle
Mind-Body Healing Strategies
by Carrie Gauthier
Trauma can strike anyone at any time. Loss, heartbreak, abuse, violence, displacement, accidents, disasters, health problems—the list of possible traumas is endless. According to the National Council for Behavioral Health, 70 percent of adults have experienced at least one traumatic event in their lives, and more than a third of youth exposed to community violence experience post-traumatic stress disorder (PTSD). Trauma is a factor in most behavioral health and substance-use disorders. While trauma may be part of our lives, it does not need to define who we are or how we enjoy our lives. Healing from trauma can take time, but it is within reach.
Health Effects
Left untreated, trauma or repeated trauma has a wide range of shortand long-term effects on physical and mental health. Trauma increases stress and keeps the fight-or-flight response on elevated alert, resulting in the release of chronically high amounts of cortisol into the body. Initial reactions may include exhaustion, numbness, sadness, anxiety and dissociation. Excessive cortisol increases the risk of serious health conditions such as heart disease, digestive problems, muscle tension, headaches, sleep issues, weight gain, irregular periods, anxiety, depression and cognitive challenges.
Cycle of Addiction
Trauma is a common precursor to addiction, because individuals often turn to substances as a coping mechanism for their emotional pain. The use of drugs or alcohol gives trauma sufferers a reprieve from their chronic stress by producing pleasure and reducing negative feelings, and may even slow their central nervous system. Untreated, trauma can lead to a vicious cycle where one condition feeds the other.
Holistic Healing
While medications such as antidepressants and antipsychotics can be effective in treating trauma symptoms, they may fall short in addressing therootcause.Anintegrativeapproachtotraumahealingaddsevidencebased therapies to tackle the underlying causes and promote longterm recovery.
Integrative Psychiatry
James Greenblatt, a board-certified functional and integrative psychiatrist and founder of Psychiatry Redefined, believes in a broader view of psychiatric care. “For example, if our patient is suffering from depression and we were to tell them they should exercise because it’s the best antidepressant we have, that could come off as incredibly insensitive, ruin our chances of gaining their trust and add to their feelings of helplessness and isolation. Alternatively, if we show them how to recover their motivation and energy, that is the way to begin the relationship.”
“Our bodies are different, and our genetics are different. How we react to stress and trauma are different too. I start with lab and genetic tests to see if there’s something I can optimize biologically. Then we supplement any nutritional deficiencies to restore their functionality and increase their energy. These tests also partially help inform the way we design the complementary healing modality plan. This is the piece that gets missed a lot,” says Greenblatt, adding that he tests depressed patients for a vitamin B12 deficiency, which may contribute to depression, anxiety and even psychosis.
Finding a Safe Place
Children are particularly susceptible to trauma, and an adverse childhood experience (ACE) can pose lifelong impacts. According to the U.S. Centers for Disease Control and Prevention, 64 percent of adults say they have had at least one ACE, and 17 percent say they
had four or more by age 18. ACEs can rob kids of the magic of childhood, disrupt their development and lead to maladaptive behaviors in adulthood.
Aimie Apigian, a double board-certified physician in preventative and addiction medicine and founder of Trauma Healing Accelerated, started her work with attachment and trauma by working with adoptive families to help their children with attachment insecurity. She explains that childhood traumatic experiences can result in “underlying mistrust—literally wiring a child’s nervous system, brain and body for survival—and overwhelm connection, security and safety.”
Somatic therapy is one modality that Apigian integrates to assist individuals on their trauma-healing journey, helping them connect with their bodies, learn to understand its messages and resolve stored trauma. Apigian explains that just 10 minutes of sequential somatic exercises over 21 days can restore a sense of safety. “For each person, the specific improvement or the degree of improvement will be different, but there will be an improvement as soon as we shift our biology into one of safety rather than of danger.”
By following an essential sequence to safely address stored trauma through somatic exercises, Apigian says people “experience 30 percent less depression, 30 percent less anxiety, 30 percent fewer digestive issues, 30 percent improvement in energy and a 60 percent increase in their feelings of safety. The essential sequence has to start with creating a felt sense of safety, then a sense of support and then opening up while pacing our process. It is such a powerful way to empower them for their lifetime.”
Reaching Our Inner Child
Inner-child work can help develop a dialogue to reach the place where we hold past emotions, memories, beliefs, hopes and dreams. “I tell people when they’re starting this journey, if they put their hands on their belly above and below their bellybutton and just let the hands be there, that will calm down an aspect of us so that it begins to feel safe. It’s called the basic self,” says Dr. Lin Morel, a trauma management specialist and founder
of Beyond Words Group. “It’s an aspect of our consciousness that is roughly 5 years old, if you were to give it an age. So it gets very fearful, and if it’s not loved, it will act out.”
According to Morel, embracing the basic self can help people out of some of the darkest corners of trauma. No stranger to childhood and adult trauma herself, she empowers her patients with the W.I.N. protocol (willingness, intention, neutrality), which offers them a fresh approach to handling challenges while developing their intuition and regulating emotions as a neutral observer.
Mindful Self-Regulation
There is growing evidence that mindfulnessbased practices such as meditation and yoga aid in shifting focus from the negative to the positive aspects of experiences. These techniques calm the nervous system and empower individuals to take control of their narratives and become more resilient.
A 2017 review of trials involving 650 trauma sufferers that underwent mindfulnessbased stress reduction, yoga and mantra repetition was published in Psychological Trauma: Theory, Research, Practice, and Policy. The researchers concluded that meditation was an effective treatment for PTSD and depression symptoms as compared to the control groups.
A 2022 systematic review of 149 records and 11 peer-reviewed articles published in the International Journal of Environmental Research and Public Health found that those that practiced yoga had an increased sense of self-compassion, felt more centered,
developed coping skills, had a better mindbody relationship and improved their relationships with others. Participants also experienced a feeling of safety in yoga classes that included others recovering from trauma.
Hypnotherapy
Hypnotherapy is a mind-body practice that uses a trance-like state of deep relaxation to treat psychological and emotional disorders. Guided imagery, progressive relaxation and suggestion therapy are used to explore thoughts, feelings and memories that may be hidden from the conscious mind. Selfhypnosis techniques are also taught for ongoing support, empowering individuals to continue their healing outside of therapy sessions. A 2016 meta-analysis published in the International Journal of Clinical and Experimental Hypnosis concluded that hypnosis is effective in alleviating PTSD symptoms.
“A miracle, simply, is a shift in the mind. Once you find the root cause of the problem in the mind and bring that to consciousness, we’re shifting from ego to true self, from fear to love, from illusion to truth,” says Matthew Brownstein, executive director of the Institute of Interpersonal Hypnotherapy. “Through hypnotherapy, that shift is actually remarkably easy. You can shift as quickly as I can snap my fingers. So, basically, when you change your mind, everything changes. When a decision is made, it stays in place until you choose again.”
Carrie Gauthier is a writer in the healing arts with interests in clinical and transpersonal hypnotherapy.
Be sure to let our ad partners know you found them
Marvelous Mushrooms
Celebrating a Culinary Powerhouse
by Marlaina Donato
September is National Mushroom Month, and with it comes bountiful inspiration to plate up some earthy goodness. Whether we follow the nearest woodland path to forage or visit the local market to stock up on our favorite fungi, autumn is the perfect time to appreciate the delicious world of edible mushrooms. From creamy vegan risotto to golden soups, or from daring sautés punctuated with chiles to savory broths, consuming more mushrooms
benefits our palate and well-being.
Health Benefits
The Mayo Clinic reports that mushrooms help curb high blood pressure and protect us from neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Most mushrooms available at the market are a good source of B vitamins and minerals, especially selenium-rich creminis and vitamin D-rich maitakes.
A 2021 Penn State study published in Advances in Nutrition involving data of more than 19,500 cancer patients over several decades reveals that individuals consuming one-eighth to one-quarter cup of mushrooms daily had a 45 percent lower risk of total cancer compared to those that did not. It is believed that the antioxidants ergothioneine and glutathione—present in all mushrooms—contribute to beneficial metabolic processes in the body. Other research is focused on a correlation between white button mushroom consumption and a lower risk of prostate and breast cancer.
Off the Trail and Into the Kitchen
Mushrooms have been used as both nourishment and medicine for ages, but their versatility in the kitchen is what delights Sharon Palmer, a plant-based dietician and author of California Vegan and The Plant-Powered Diet. “You can sauté or grill them as a side dish, stir them into soups and stews, add them to grain and pasta dishes, chop them into salads or bowls and include them in casseroles,” she advises. “Use finely chopped mushrooms in lentil patties, veggie burgers, veggie ‘meat’ balls and veggie loaves. You really can’t detect their texture, but you get that rich, savory flavor in the recipe.”
Palmer favors certain commonly available varieties: shiitake and trumpet mushrooms for their reliable, firm texture; oyster mushrooms for their delicate softness suited for stir fries; and petite enoki mushrooms for a crisp addition to salads. To obtain memorable flavor, gourmet varieties such as porcinis can be purchased dried and easily rehydrated for soups and sauces.
On the wilder side, foraged mushrooms such as golden chanterelles are an annual favorite among connoisseurs. “The mossy, old-growth forests of the Pacific Northwest are some of my favorite fall destinations,” says Langdon Cook, a Seattle-based forager and author of The Mushroom Hunters, who recommends taking a foraging class or joining a mycological society for hands-on safety tips and in-the-field learning.
Cook notes that mushrooms are ideal for vegetarians and vegans because many varieties are firm in texture and pair well with vegetables. “Black trumpet or yellowfoot mushrooms take a basic dish of creamy polenta to the next level, and most grains and pastas will benefit from the addition of fungi,” he asserts. “Try a dry sauté method: heating the mushrooms in a bare pan until they release their water, cooking off that
liquid and then adding butter or oil near the end of the cooking process to brown them.”
While mushrooms can dress up gourmet dishes, they are surprisingly quick and easy for everyday eating, too. “You don’t need to fuss over mushrooms too much,” Palmer points out. “Just rinse in water and pat dry; then you’re ready to cook with them. My favorite way to cook mushrooms is to slice and sauté them in a small amount of olive oil with garlic and lemon as a side dish.”
Cook advises, “Don’t try to cook mushrooms too fast or over high heat. Medium heat is fine. Take your time. Mushrooms are mostly water, and you need to cook off that liquid content to give them a nice sear.” He underscores the importance of cooking wild mushrooms fully to prevent digestive upset, especially morels, which “absolutely cannot
be served raw or undercooked.”
Palmer concurs, saying, “Eating raw mushrooms may cause mild GI [gastrointestinal] issues in some people; cooking the mushrooms typically eliminates this issue.” She also suggests covering the pot or pan when cooking them in soups or stews to lock in flavor and nutrition.
For Cook, the magical lure of mushrooms goes beyond the tastebuds. “To me, morels mean springtime trips to woodlands reawakening from winter slumbers with birdsong and snowmelt, and porcinis mean long summer hikes to subalpine meadows in the Rockies and North Cascades,” he says.
Marlaina Donato is an author, painter and recording artist. Connect at BluefireStudio.art.
Vegan Pot Pie With Sage, Lentils and Mushrooms
YIELD: 6 SERVINGS
FOR LENTIL MUSHROOM FILLING:
1 Tbsp extra-virgin olive oil
1 medium red onion, diced
2 garlic cloves, minced
1 8-oz sweet potato, peeled, cubed
4 oz fresh green beans, chopped
8 oz mushrooms, sliced
1 cup brown or green lentils, dried
2 Tbsp fresh sage (or 1 Tbsp dried)
2 tsp thyme
1 Tbsp whole-grain prepared mustard
½ tsp black pepper
2 cups vegetable broth
½ cup water
2 Tbsp gluten-free soy sauce
¼ cup plain, unsweetened, plant-based milk
2 Tbsp flour
Salt, to taste
FOR SAGE PASTRY CRUST:
1 cup all-purpose flour
½ cup whole wheat flour
¼ tsp salt (optional)
2 Tbsp fresh sage, chopped (or 1 Tbsp dried)
⅓ cup vegan butter
4-5 Tbsp ice-water
Heat olive oil in a heavy pot or saucepan over medium heat. Add onion and garlic and sauté for 5 minutes. Add sweet potato and green beans and sauté for 3 minutes. Add mushrooms and sauté for 2 minutes. Add lentils, sage, thyme, mustard and black pepper and sauté for 1 minute. Add vegetable broth, water and soy sauce and cook for 15 minutes.
Mix plant-based milk with flour until smooth. Stir into vegetable mixture and cook until thickened and bubbling, about 5 minutes. Season with salt, as desired. Transfer filling into a deep pie dish or round casserole that fits 1½ quarts.
While filling is cooking, make the sage pastry crust. Preheat oven to 425° F. In a medium bowl, mix all-purpose and whole-wheat
flours and salt. Mix in sage. Cut in vegan butter with a fork until it makes a crumbly texture. Add cold water, 1 tablespoon at a time, and mix using clean hands until it creates a firm dough that holds together but is not sticky. Do not overwork dough, as it will get tough.
Turn out pastry dough on a floured surface and roll out with a pastry roller to create a circle about 11 inches in diameter. Place the pastry over the top of the savory pie and crimp the edges with your fingers to secure the pastry dough to the top of the dish. Cut several vents with a knife along the pie.
Place the savory pie on a baking sheet (in case it boils over) and place in the oven. Bake for about 20 to 22 minutes until golden brown. Remove and serve.
To make this recipe gluten-free, use corn starch instead of flour and gluten-free flour blend instead of all purpose and whole wheat flour.
Recipe and photo courtesy of Sharon Palmer.
Courtesy of Sharon Palmer
1 8-oz package lentil pasta
3 Tbsp truffle oil or extra-virgin olive oil
1 lb mixed mushrooms (enoki, shiitake, cremini, hen of the woods, maitake, oyster), coarsely sliced
2 cloves garlic, minced
1 tsp chopped fresh or dried thyme
1 cup dry white wine
Sea salt, to taste
Freshly ground black pepper, to taste
Cook lentil pasta in boiling water according to package directions. Rinse and drain.
While pasta is cooking, heat truffle oil in a large sauté pan and add mushrooms, garlic and thyme. Sauté for 3 minutes. Add white wine and continue sautéing for an additional 5 minutes to reduce liquid and make a more concentrated sauce. Add cooked pasta to mushroom mixture and toss together. Season as desired with salt and black pepper. Serve immediately.
Recipe and photo courtesy of Sharon Palmer.
Courtesy of Sharon Palmer
Healing Waters Health Center:
Embracing the Power of the EESystem
Healing Waters Health Center, in Stillwater, Minnesota, now offers the transformative En ergy Enhancement System (EESystem), a cut ting-edge technology that integrates body, mind, spirit and science. This innovative system is designed to help individuals achieve peak performance and reach higher states of health, consciousness and self-actualization.
Essence of the Energy Enhancement System?
The EESystem is a revolutionary technology that pro motes healing by tapping into the body’s own energy field. By emitting low-frequency scalar waves and bio-photons, the EESystem interacts with the body’s energy field to re store balance and harmony, supporting the body’s natu ral healing mechanisms. The technology is non-invasive, painless and suitable for people of all ages and health con ditions. Clients are encouraged to close their eyes and go inward during their session. The EESystem is very relax ing, and many people sleep during their session. Medi tation, listening to music and simply relaxing are also recommended.
The EESystem operates on principles of advanced quan tum physics and biofeedback technology. It analyzes and adjusts the individual’s energy field to correct imbalances
or blockages contributing to health issues. This adjustment promotes deep healing and rejuvenation on a cellular level, enhancing overall physical, emotional and spiritual wellness.
Being in the EESystem is akin to recharging your body’s cells. The technology utilizes scalar waves and bio-photons to stimulate cellular healing, promoting balance and well-being throughout the body. This process can lead to DNA repair, telomere lengthening (related to aging) and cellular regeneration.
Benefits of the Energy Enhancement System
Users of the EESystem at Healing Waters Health Center have reported a wide range of health benefits, including:
Feelings of Calmness & Harmony: Many individuals experience a profound sense of tranquility and emotional balance.
Natural Healing and Rejuvenation: The system supports the body’s natural healing processes, aiding in recovery from various ailments.
Increased Energy: Users often report feeling more energetic and vibrant.
Rapid Post-Surgical Healing: Patients recovering from surgery have noted faster healing times.
Detoxification: The technology supports the body’s natural detoxification processes.
Peak Performance: Athletes and high performers benefit from improved physical and mental performance.
Better Mental Health: Overall mental well-being is significantly enhanced. The EESystem has shown promise in alleviating symptoms of depression and improvements in one’s ability to handle stress.
Pain Relief: Chronic pain sufferers have found substantial relief.
Improved Blood Profiles: Users have noted improvements in various health markers.
Self-Confidence, Self-Love, Inner Direction: Enhanced self-esteem and self-acceptance are frequently reported, as well as enhanced clarity and better decision-making.
How to Use the EESystem Effectively
To maximize the benefits of the EESystem, it’s important to use it consistently and effectively. It is helpful to set clear intentions and visualize desired outcomes before each session. Listen to your body and how it responds to the EESystem, and remember that regular sessions are key to achieving lasting benefits.
The Future of Energy Healing with the EESystem
As research into the EESystem continues, its potential applications are vast. Integrating it with other holistic modalities could lead to comprehensive and personalized treatment plans, revolutionizing traditional healthcare practices.
Healing Waters Health Center is committed to helping clients achieve optimal well-being through natural, holistic and innovative methods like the EESystem. Twice per month they host a short presentation about the EESystem and other services provided at the health center, followed by 30 minutes in the EESystem. This is a safe space for people to learn more, experience the EESystem and get their questions answered.
For more information or to schedule a session, visit Healing Waters Health Center at 6150 Oren Ave. N., Stillwater, call 651-430-2866 or visit HealingWatersHealth.com See ad on this page.
MIND, BODY, SPIRIT
DIRECTORY
Acupuncture
ALLOY ACUPUNCTURE
7650 Currell BLVD, Woodbury 920-838-1526
AlloyAcu.com
Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, and more! See ad on page 27.
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 531 Phalen Blvd, 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 Save 15% in store: mention this ad. See ad on page 29.
Ayurveda
SIMPLY VEDA
Leah Moss-Parham Marine on Saint Croix 612-293-5168
Leah_Moss@SimplyVeda.net
SimplyVeda.net
At Simply Veda, we offer Ayurvedic consultations, seasonal detox plans, diet and digestion consultations and Shirodhara treatment. Ayurveda is individualized, holistic medicine for acute and chronic disease treatment and prevention. See ad on page 17.
Mystery symptoms you can’t get to the bottom of? Pairing bio-resonance and frequency medicine with health coaching, I help you peel back the layers keeping you from vibrant health.
Bodywork
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389 Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 5.
Showcasing those in the community that help people on their journeys to mind-bodyspirit balance and providing area businesses an opportunity to share what health, wellness, eco-friendly and spiritual products and services they offer.
Chiropractic
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656 • CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478 • Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
Coaching, Health
BE WELL YOUR WAY
BeWellYourWay.com
Health coaching that moves you. Walking and running never felt this good. See ad on page 11.
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 4.
Dentist
HEALTH CENTERED DENTISTRY
N7915-902 St River Falls, WI • 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on page 3.
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 25.
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 29.
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 27.
Education
ANOKA-RAMSEY COMMUNITY COLLEGE
THERAPEUTIC MASSAGE PROGRAM
763-433-1100
AnokaRamsey.edu/AlliedHealth
Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. Learn more and start your future of healing and wellness.
CONCORDIA UNIVERSITY
School of Pharmacy Tinyurl.com/Concordiacert2
Earn your Master’s in Natural Product Sciences with our 30-credit online program. This graduate degree, with concentrations in medical cannabis and nutraceuticals, can lead to jobs in health care, pharmacy research and development, manufacturing and business.
Energy Enhancement System
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater
651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cuttingedge technology. See ad on page 19.
Energy Healing
EMOTION CODE HEALING
Master Hong
Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463
Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session only $35.
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom
Eden Prairie, MN (in office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Financial
Advising
JODY MCDONOUGH FINANCIAL ADVISOR
651-491-8295
7815 3rd St. N., #201, Oakdale, MN Jody@StCroixWM.com StCroixWM.com
Whether you or your family are just starting out on your financial journey, or you are nearing retirement with important decisions to make, WE CAN HELP. Financial health is part of overall wellness. See ad page 13.
Fitness
BE WELL YOUR WAY
BeWellYourWay.com
Health coaching that moves you. Walking and running never felt this good. See ad on page 11.
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 17.
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.
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 4.
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 5.
Mental Health
JACK CINCOTTA
Holistic Health Practitioner, AADP 920-650-7674
Jack@JackCincotta.com JackCincotta.com
Jack Cincotta, Holistic Health Practitioner (AADP), M.S. Psychology, specializes in helping others overcome anxiety, depression and related issues through holistic and natural aapproaches and offers services via phone and online.
Myofascial Release
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 5.
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 5.
Nutrition Supplements
ALIVE N VIBRANT
Superfood and Protein Powders
AliveNVibrant@gmail.com AliveNVibrant.com
Locally made, 100 percent organic superfood powders to keep you feeling alive and vibrant no matter what your health history.
Professional Listening
PROFESSIONAL LISTENING
BarbBarb Ryan, CSD • 612-922-2389
Wisdom Listening
WisdomSisterStudio.com
Longing for someone who will listen without judgment? Facing a tough decision and need a space to explore possibilities? Have some secrets corroding your being? Need a place to vent about loved ones without repercussions? Wisdom Listening can help. It’s not therapy or coaching. My sole objective is to provide a safe and supportive space for you to unburden and explore your mind, heart, and soul. Book your virtual session now. See ad on page 25.
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 7.
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 7.
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
Thermography
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St. N., Ste. 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 5.
Trauma Healing
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom Eden Prairie, MN (in office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Wellness Center
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered. See ad on page 23.
5D WELLNESS
Brittney Yares 18447 Hwy 65 NE, Suite C, East Bethel 612-322-9989
5DWellnessMN@gmail.com
5DWellnessMN.com
Offering top-of-the-line services to increase overall wellness including infrared sauna/cold plunge, red light therapy, contrast therapy with a hot and cold tub in one private room, salt/ halotherapy combined with infrared sauna, and a king-sized crystal healing mat with bioacoustic features. See ad page 7.
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater 651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cuttingedge technology. See ad on page 19.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St. N., Ste. 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 5.
Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 262-623-7948
NATwinCities.com
Natural Awakenings is our community’s beloved multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Learn more: text 262-6237948 or book your 10-minute discovery call today.
NATIONAL PRODUCT PICKS
Therasage is the gold standard for energy healing, naturally healing infrared, negative ions and eliminating EMFs.
Therasage.com
Scan to register for educational webcast to learn more.
A NEW fun and interactive series dedicated to the health and well-being of Preschoolers and their families.
WORLD MUSIC, MOVEMENT, MINDFULNESS, CREATIVE PLAY, TIME IN NATURE & POWER OF THE HEART! SUBSCRIBE today!
Scan to learn more and subscribe.
Founded in 1932, Boiron, the world leader in homeopathic medicines, is best known for its popular Arnicare® line of pain relievers and Oscillococcinum® flu reliever.
The mental health of our children is in crisis. According to the U.S. Surgeon General’s 2021 advisory on the youth mental health crisis, one in five children aged 3 to 17 has a mental, emotional, behavioral or developmental disorder.
To turn the tide on mental health, kids need emotional regulation skills, including the ability to identify emotions, self-soothe, obtain perspective, walk in another’s shoes, think flexibly and solve problems. By developing these emotive sensitivities, children can then improve their self-confidence, sense of self-worth and empathy, as well as begin to develop lasting and meaningful relationships.
“Kids will learn to regulate in the face of challenge. The only question is whether they learn healthy or unhealthy ways to do it,” says Brad Chapin, a licensed clinical psychologist in Topeka, Kansas, and author of self-regulation resources for children. “Removing challenges from children isn’t the answer. The focus should be on building self-regulation skills, and then those challenges become opportunities for strengthening those skills.”
What Adults Can Do
In the words of lyricist Stephen Sondheim, “Careful the things you say / Children will listen.” Janet Philbin, LDSW, a certified, conscious-parenting coach and author, says, “When people become parents, they will tell you they want to parent differently than how they were parented because of the emotional childhood pain they endured. However, generational patterns will more than likely repeat unless the parent has done the emotional work to deconstruct their own childhood pain through coaching or counseling. As a result of doing the necessary inner work, a parent’s ability to connect with their children will improve because they are able to be more connected with themselves.”
Practicing Emotional Regulation Together
“When we choose to look at behavior issues as a lack of skill-development, it changes the story from one of shame and negativity to one of hope,” says Chapin, whose recent book Self-Regulation Skill Set supports adults in their journey to self-regulation.
As with learning any new skill, practice is key. Here are a few fun activities for parents and children to do together to strengthen connections and build emotional regulation skills. Teaching kids when they are young is ideal, but it is never too late to start.
I Spy: While in a store, on a walk or at a park, challenge each other to notice the body language and facial expressions of people (or themselves) and identify the emotion they might be feeling. This game is a way to practice the skill set of recognizing warning signs when we
start to feel upset. Parents should encourage their kids to take notice of the different expressions their peers make while at school to develop empathy and compassion.
The Paws (Pause) Game: To play, the first person who sees a dog says, “paws”, takes a calming breath and puts their hands out like paws. The person with the most points at the end of the excursion wins. This game develops the skill of slowing down the alarm system within our bodies. Parents and caregivers can remind kids that throughout the day when they start to feel their own warning signs of anger or frustration, they can take a breath and “paws” to help prevent acting in a destructive way.
Balloon Party: In this game, parents invite their kids to sit comfortably with them and imagine that they are all preparing for a big party and need to blow up lots of balloons. While blowing up pretend balloons, remind each child to blow them up slowly so they don’t pop. After blowing up several balloons, enjoy a pretend party. This is a fun way to connect with children through imaginative play while practicing peaceful breathing, which helps calm the nervous system.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com
TryMyBest/CanvaPro
Emerging Sustainability Drivers
From Artificial Intelligence to Citizen Scientists
by Kelcie Ottoes
Emerging sustainability initiatives such as renewable energy, greenwashing regulation, artificial intelligence (AI) applications and biodiversity programs are all being championed by stakeholders for the greater good of our planet.
Renewable Energy
Renewable energy is derived from natural sources, such as the sun and wind, that are replenished at a higher rate than they are consumed. In 2023, the U.S. Energy Information Administration reported that renewable energy made up 9 percent of total energy consumption from these sources: biomass waste, biofuels and wood (60 percent); wind (18 percent); solar (11 percent); hydroelectric (10 percent); and geothermal (1 percent).
The International Energy Agency predicts that renewables will provide more than a third of global electricity generation by early 2025—surpassing coal—due in large part to increasingly cheaper photovoltaic technology. The quest continues to improve the efficiency, cost effectiveness, adaptability and environmental footprint of existing solar panels. Advanced photovoltaics use innovative materials such as perovskites, organic and tandem solar cells, which may surpass the efficiency of traditional silicon-based solar cells. The use of floating solar panels
and panels above or adjacent to agricultural production serves to minimize land use and increase opportunities for energy production. Flexible, transparent solar cells also allow for their integration into a wider range of applications.
These advancements are also aided by improvements in energy storage. Lithiumglass batteries and redux flow batteries manage the intermittency of renewable energies like wind and solar better and have a lower environmental impact than other batteries. Flow batteries, in particular, show potential as a cost-effective, longterm storage solution.
Greenwashing Regulations
Greenwashing is the practice of making a product appear to be more environmentally friendly or less environmentally damaging than it really is, and new antigreenwashing laws are being promoted to help consumers make better choices. The European Union has banned environmental claims that are not supported by transparent, verifiable data. It also imposes strict regulations on potentially misleading terms such as “environmentally friendly”, “eco-friendly”, “green”, “biodegradable” and “carbon neutral”.
In a similar move intended to provide environmental transparency and oversight, the California Climate Corporate Data Accountability Act will require companies with more than $1 billion in revenues to report their direct and indirect emissions from energy consumption with third-party certification beginning in 2026. This information will be made public online.
Artificial Intelligence
AI is expected to play a larger role in fighting climate change. Some applications include:
• Identifying carbon inefficiencies within a supply chain to influence reduction strategies
• Improving the efficiency and maintenance of renewable energy infrastructure, optimizing the management of the power grid, forecasting power consumption and managing energy distribution
• Supporting the agriculture industry by analyzing soil data, plant health and weather forecasting
• Boosting recycling rates by using AIpowered machines to sort materials to be recovered
These advancements in AI are not without cost. According to Nathan Childress, Ph.D, a nuclear engineer and CEO of Macorva, “AI’s voracious appetite for energy is straining power grids and causing some tech giants to miss their carbon reduction targets. This highlights a critical need for immediate action in expanding clean energy infrastructure to support AI’s growth.”
Biodiversity Stewardship
According to the Kunming-Montreal Global Biodiversity Framework, a United Nations-led initiative, more than half the world’s population—4.3 billion people— depend on biodiversity and nature for their livelihood, with 70 percent of the world’s poorest and most vulnerable relying directly on nature for their everyday needs. And yet, biodiversity is dwindling at an alarming rate.
“Urbanization and deforestation lead to habitat fragmentation, while pollution—particularly plastic and chemical waste—degrades ecosystems,” says Abdullah Choudhry, chief impact officer at Arbor, a carbon assessment company. “According to the World Wildlife Fund, wildlife populations have declined nearly 70 percent since 1970, highlighting the urgent need for comprehensive conservation efforts.”
To protect biodiversity, volunteers are teaming up with researchers on long-term ecological projects. The nonprofit Biodiversity & Development Institute, for example, enlists citizen scientists with smartphones to identify African mammal, aquatic, insect
and plant species for their Virtual Museum project. In Japan, the mobile application Biome was able to collect more than 6 million species observations with the help of the public. In a study published in eLife, scientists combined these citizen sightings with traditional data to improve ecosystem assessments and protected-area designations.
In a journal article published in BioScience, experts report a growing opportunity for citizen-led research in biodiversity,
noting that people onsite are able to identify under-sampled species and help scientists gain a deeper understanding of ecological interactions among species or habitats. Offering hope for future generations, kids are also getting involved. The Biodiversity Group, in Arizona, offers a K-12 curriculum that encourages biodiversity stewardship at a young age.
Kelcie Ottoes is a copywriter and content creator specializing in sustainability and environmental topics.
Healing Power of Therapy Dogs
Benefits for Post-Traumatic Stress Sufferers
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Pet therapy, also known as animalassisted therapy (AAT), has long been recognized for its therapeutic benefits across a range of mental health conditions, including post-traumatic stress disorder (PTSD). Psychiatric service dogs are empathetic in nature and intuitively respond to human emotions. These capacities allow them to provide comfort and support precisely when it’s needed, often without the need for verbal communication. These dogs are not just pets but vital partners in the journey toward mental and emotional healing.
PTSD Recovery
Interacting with psychiatric service dogs can reduce anxiety and stress levels by increasing the release of oxytocin, a hormone associated with bonding and stress reduction, while decreasing cortisol levels, which are linked to stress.
Psychiatric service dogs provide a calming presence, which is crucial for reducing anxiety and hypervigilance, common symptoms of PTSD. A study published in Frontiers in Psychology involving 134 veterans with service dogs found that trained skills such as calming and interrupting anxiety are highly valued by veterans with PTSD, suggesting their critical role in daily PTSD management. The study also noted that untrained behaviors of the dogs are often perceived as more beneficial than their trained tasks, highlighting the intrinsic value of simply having a dog as a companion.
A 2022 study of 82 post-9/11 military veterans published in PLOS ONE reported that their psychiatric service dogs helped them with PTSD by performing calming actions and interrupting the veterans’ disturbing behaviors and thoughts during anxiety episodes. Researchers noted that all of the tasks the dogs had been trained to perform were used daily by the veterans, providing benefits for nearly all PTSD symptoms, except amnesia and reckless behavior. The humananimal bond and untrained qualities, such as companionship, also significantly improved the participants’ symptoms and quality of life.
Psychiatric service dogs enhance emotional regulation and improve social interactions
for PTSD sufferers. Their non-judgmental and accepting nature creates a safe space for individuals to explore and manage difficult emotions. Additional research reported in the European Journal of Psychotraumatology demonstrated significant improvements in emotional and attentional regulation among adolescents with PTSD that were asked to participate in a one-year dog-training program.
Challenges for Service Dogs
While the therapeutic benefits for the handlers are significant, the European Journal of Psychotraumatology study also noted that the dogs in the training programs exhibited increased anxiety and decreased attention. This highlights a critical aspect of AAT: The welfare of the animals must be considered alongside the therapeutic benefits. Training programs need to ensure that the dogs are not overly stressed or burdened by their roles.
Practical Advice for Prospective Handlers
Prospective handlers of psychiatric service dogs should choose programs that prioritize the well-being of both dogs and humans through training, support and follow-up care. Engaging with a psychiatric service
Capuski from
dog is a significant commitment that requires handlers to invest time in training and bonding with their dogs, as well as managing their emotional and physical needs to ensure a mutually beneficial relationship.
Understanding the legal rights pertaining to psychiatric service dogs, including accessibility in public spaces and accommodations, is crucial. Handlers should educate themselves about local and national laws that protect their rights and those of their service dogs.
Psychiatric Service Dog
Obtaining a psychiatric service dog involves careful consideration of the therapeutic benefits versus the potential stress on the animal. Look for reputable programs that train dogs to assist individuals with PTSD, while also prioritizing the welfare of the dogs and properly matching dogs and handlers.
The integration of psychiatric service dogs into mental health care offers more than just companionship; it opens a dynamic pathway for healing and managing PTSD symptoms.
As we continue to explore and understand the unique bond between humans and animals, it becomes increasingly clear that dogs are not only cherished pets but also invaluable partners.
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.
Invite You to the
OCTOBER 25-27, 2024
San Diego | Paradise Point Resort & Spa
Calendar of Events
Email Publisher@NATwinCities.com for guidelines and to submit entries. We advise confirming in advance directly with the business or organization.
DAILY
Tuesday, September 10
Sound Bath & Energy Enhancement System™ (EESystem) – 6:30-7:30pm. Experience relaxation and healing with a unique combination of soothing sound bath frequencies and bio-active energy fields. $65. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Wednesday, September 11
Healing Waters Presentation and Energy Enhancement System™ Experience –6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem™. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Thursday, September 12
AcuEnergetics® Basic First Aid – Sept. 12 and 19, 6-9pm. Learn simple, effective ways to improve the bio-electrical flow of energy in the body. $219. Register: HealingWatersHealth.com or 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Friday, September 13
Empower Thyself Initiation: Keys for Life & Self-Mastery – Sept. 13-14, 10am-6pm both days. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire with sacred teachings, tools & rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to live an empowered life. $1,500. 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com
Friday, September 20
Journeys of the Spirit – 9am-5pm. Powerhouse class for those who wish to expand their intuition and meditation muscles. Hosted by Genevieve Wachutka Healing Arts and Modern Mystery School. Pre-requisites: Life Activation. $350. RSVP: 763-2228600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
8th Annual Mycelium Mysteries
Women’s Mushroom Conference
September 20-22
A unique weekend-long event at a beautiful rustic camp that offers women a chance to connect, learn and celebrate the profound role mushrooms play in human health and ecological balance with over 60 workshops. Early bird discounts. Camp Helen Brachman, 9341 Asbury Dr, Almond, WI. Register today at MyceliumMysteries.com
Saturday, September 21
ChiRunning Half-Day Workshop with Chris Fuller – 9:30am-1:30pm. Learn the ChiRunning technique to enhance your running efficiency and prevent injuries. Suitable for all fitness levels. $135, includes a 3-month membership to “be well your way” online community. 651-775-3833. Palace Community Center, 781 Palace Ave, St Paul.
Sunday, September 22
Twin Cities Veg Fest 10am-4pm
A Celebration of Plant-Based Living FREE entry. Enjoy health resources, activities and over 25 plant-based food trucks and vendors, all with a healthy, plant-based twist. Free yoga and activity classes, games, speakers, cooking demos, and musical performances. First 100 attendees receive free swag bags.
Harriet Island Park, Twin Cities TCVegFest.com
Tuesday, September 24
National Qigong Association Annual Conference 2024 September 24-26
Experience 15+ expert-led Qigong sessions, discover new techniques and connect with enthusiasts. Perfect for newcomers, beginners and experienced Qigong practitioners, including those familiar with yoga and other health modalities. Savannah, GA. Visit NQA.org/Annual-Conference for details.
Wednesday, September 25
Healing Waters Presentation and Energy Enhancement System™ Experience –6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem™. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Friday, September 27
Sacred Geometry Level 1 – 1-5pm. Learn to enhance our experience as spiritual beings living in the physical world and raise our vibration. Hosted by Genevieve Wachutka Healing Arts and Modern Mystery School. $175. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com.
Saturday, September 28
AcuEnergetics® Level 1 – Sept. 28-29, 9am6pm. Learn the healing hand skills of AcuEnergetics to accelerate the healing process. $595 ($50 discount for cash or check). Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater.
Friday, October 11
Empower Thyself Initiation: Keys for Life & Self-Mastery – Oct. 11-12, 10am-6pm both days. Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire. This program follows sacred teachings, tools & rituals from an ancient Mystery School tradition. $1,500. 7801 E Bush Lake Rd, Ste 240, Bloomington. Text 763-222-8600 to register. GenevieveWachutka.com
Ongoing Events
Friday
Discover Your Highest Purpose Fridays at 7pm
Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org
For more information, visit TempleOfECK.org or Facebook.com/Eckankar
Saturday
AURAPALOOZA – 10am-5pm. Third Saturdays of the month. Explore vendors in the holistic and healing arts. The Center, 8 W 66th St, Richfield.
Classifieds
$20 for up to 20 words, then $1 extra per word. Email content to Publisher@NATwinCities.com Deadline is the 10th.
Natural Products
CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party lab tested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC.com
Natural Supplements
ALIVE N VIBRANT SUPERFOOD & PROTEIN POWDERS – 100% organic. Feel alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant.com. See page 22.
ORGANIC PANCREAS DETOX TEA Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea
Pet Health & Nutrition
PET FOOD: 100% Natural and Organic pet food for dogs and cats. The best thing you can buy for your pet. Safe,
non-GMO. Shop online at
See listing on page 20.
Wellness Services
CHRONIC MIGRAINES OR HEADACHES? Rebalance the body chemistry by using foods as medicine. Book your free consult today. 651-412-4699. IEat4Health.com
