March 2021 Natural Awakenings Milwaukee Magazine

HEALTHY

LIVING

HEALTHY

PLANET

ON A ROLL Foam Rollers Ease Pain and Workout Recovery

ALL ABOUT CBD RESEARCH POINTS TO ITS BENEFITS

FOOD and NUTRITION FREE

REGENERATIVE FARMING

HOW PSYCHEDELICS CAN HEAL March 2021 | Greater Milwaukee Edition | NaturalMKE.com

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Contents 12 DOWN TO EARTH

11

The Promise of Regenerative Organic Farming

15 ECO HARMONY

Cultivates Environmentally Sustainable Landscaping Practices

16 INDOOR EDIBLE GARDENING

Grow Veggies, Sprouts and Microgreens Year-Round

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22 HEMP-DERIVED CANNABIDIOL

A Primer on the Latest Research

24 JEFF TKACH

on Regenerative Healthcare

26 ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

28 GETTING PREGNANT

Lifestyle Strategies to Boost Fertility

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32 THE HEALING

26

POTENTIAL OF PSYCHEDELIC MEDICINES

Promising Studies on Stress Disorder, Depression and Addiction

DEPARTMENTS 8 news briefs 10 health briefs 11 global briefs 15 community

spotlight 16 conscious

eating 21 doctor in the kitchen

22 green living 24 wise words 26 fit body 28 healthy kids 32 healing ways 34 calendar 34 classifieds 37 resource guide

THE NORTH SHORE’S PREMIER HOLISTIC

Wellness, Body, Mind & Spirit Expo Sunday, April 25 • 10 a.m. - 5 p.m.

Four Points Sheraton Milwaukee 8900 North Kildeer Ct. • Brown Deer

Admission $7 (Kids under 12 free)

YOUR ONE-STOP EVENT FOR EVERYTHING HEALTH & WELLNESS JOIN US for the latest in health awareness, fitness, nutrition, natural healing, organic products, psychology, psychic readings, healthy home advice, and much more...

FREE informative and enlightening presentations and demonstrations by life enhancement specialists included with admission.

READINGS: Connect face-to-face with the nation’s best psychics, tarot readers, palm reader, and more.

Appointments can be made at each individual booth, or in advance by calling (414) 349-4932.

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FOR MORE INFO CALL (414) 349-4932 March 2021

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HEALTHY LIVING HEALTHY PLANET

MILWAUKEE EDITION

Publisher Jordan Peschek

Editors Barbara Bolduc Tom Masloski

Design & Production Melanie Rankin

Contributing Writer Sheila Julson

Sales & Marketing Jordan Peschek

Website Nicholas Bruckman

CONTACT US P.O. Box 2413 Brookfield, WI 53008-2413 Phone: 262-623-7948 Publisher@NaturalMKE.com NaturalMKE.com

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letter from publisher

We have all heard the phrase, “Food is Medicine.” For

centuries, we have understood the importance of nourishing our bodies through food choices as a means to promote mental, emotional and spiritual well-being, as well as physical health.

Even so, we are constantly learning more. The latest research about specific ingredients, chemical properties and physiological mechanisms continues to shed light on this subject. And it’s not just what we eat, but how it is grown, that makes a difference.

This special Food and Nutrition issue highlights the importance of the soil, plants, fungi and sustainable growing practices that hold promise for the future of our health—nutritionally and medicinally. Our feature article highlights the potential of regenerative farming to help save our depleted soils, and Milwaukee’s very own Eco Harmony Landscape & Design shares advice on sustainability. In our Conscious Eating department, we explore ways to garden microgreens in our kitchen—even during the winter months—and we offer 10 reasons to explore the organic grocery aisle.

In March of 2020, we featured an article about the benefits of CBD, or cannabidiol, which continues to grow in popularity due to its promising health benefits. One year later, we look at the latest research which shows hemp and CBD as a source of healing. What’s more, other research is examining psychedelic medicine as a new route to well-being.

We discuss the healing potential of plants, as well as fungi, to help combat depression, addiction and PTSD. And as always, we round out this issue with great information on other wellness topics. We hone in on fitness and fertility in the Fit Body and Healthy Kids departments.

Remember, there are a great many local providers, businesses and resources right here in the Milwaukee area that can help us on our path to optimal well-being. Reach out to some of our advertisers today, and in doing so, you can feel good about supporting local businesses, supporting Natural Awakenings and supporting your health.

Be well, Milwaukee.

Jordan Peschek, RN-BSN Publisher

© 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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Life begins in the garden

LaceWing Gardening & Consulting Services

Home-based in NW Milwaukee

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Wildflowers & Woodland Gardens Organic Lawn Care & Landscape Maintenance Habitat Gardens Prairies, Small Ponds, Rain Gardens Winter Services!

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Come Climb With Us!

news briefs

Tree Climbing Classes Benefit Physical and Mental Health

“P

eople continue to search for ways to get outdoors for physical activity and to connect with nature,” states Curt Andrews, owner and senior instructor at Treetop Explorer and board-certified Master Arborist.

Andrews has been climbing trees professionally for 25 years. He says, “Recreational tree climbing has been growing in popularity around the world, and like many outdoor activities, interest in our climbing programs spiked in 2020.”

In response to public demand for the Beginning Tree Climbing two-day class, Treetop Explorer has expanded class offerings for this year. Classes are appropriate for individuals that are looking to get into climbing as a recreational activity, as well as students that are interested in broadening their skillset for work in the tree care industry.

The classes, for ages 18 and up, take place from 8 a.m. to 4:30 p.m. The spring class schedule includes the following dates: March 6 and 7, April 12 and 13, April 24 and 25, May 8 and 9, and June 19 and 20. All equipment is included, and students receive a manual for beginning tree climbers. Mornings will be held inside in the training center and afternoons will be spent outside climbing trees. Class size is limited and facemasks are required inside and when distance cannot be maintained outside.

“Research shows that tree climbing not only provides tremendous physical fitness benefits, it also has been shown to reduce feelings of depression and anxiety, and improves psychological health and well-being,” explains Andrews. “Tree climbing is an exciting and energizing way to detach from the stresses of your day, find peace and establish new connections to yourself, nature and others.”

Cost: $525. Location: 620 Maple Ave., Waukesha. For more info, call 262-894-4949, email Curt@TreetopExplorer.com or visit TreetopExplorer.com/learn-to-climb. See ad, page 8.

Build Self-Confidence - Reduce Stress

Great Exercise - Have Fun!

Donna Fit 4 Life Offers Individualized and Affordable Fitness Training Services

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• Public Climbs • Climbing Classes • Team Building Events • Group & Family Events • Your Site or Ours

To book your class or event:

262-894-4949

TreetopExplorer.com 8

Greater Milwaukee

aDonna Gladney, owner of Donna Fit 4 Life LLC, recently opened her personal training business and is welcoming new clients. Gladney offers virtual training, custom meal plans, total body workout plans, women’s meal plans for weight loss and meal plans for men. She meets clients at multiple gyms and locations throughout Milwaukee for in-person fitness training. (COVID-19 precautions such as social distancing and masks are required.) Individuals can take advantage of personal or group trainings, nutrition education and support for their wellness journeys.

As a single mother with two children, Gladney began her personal wellness journey in 2013 after a health scare LaDonna Gladney led her to try natural, pharmaceutical-free ways to heal.

She has two years of personal training experience and has an associate degree as a dietetic technician from Milwaukee Area Technical College. She’s a certified fitness trainer through the National Academy of Sports Medicine and is a body-building competitor. She strives to keep sessions personable, approachable and affordable.

For more information, call 414-374-2528 or 414-793-5086, email DonnaFit4Life@gmail.com or visit DonnaFit4Life.com. See ad, page 17.

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Virtual Reiki Sessions Transcend Time and Space

B

e Reiki, a Wisconsin-based reiki training and treatment center entering its 11th year of operation, continues to offer distant reiki treatments done in real time during the pandemic. Be Reiki owner and Holy Fire II Karuna Reiki master teacher Rhiana Tehan has practiced distant reiki for years for family and friends and is now offering it to the public.

“Distant reiki is equally as effective as in-person reiki, and some clients actually prefer it because they can receive the same benefits of reiki healing from the comfort of their own homes,” Tehan affirms. For distant reiki, Tehan calls each client beforehand for a pre-conference to check in and set an intention. The client then lies down and Tehan starts the session in her healing room. At the end of the treatment, Tehan checks back with the client for a postconference and provides detailed feedback on the client’s energy field. Payments are made via PayPal. “Reiki transcends time and space, and reiki practitioners are trained to provide distant healing at the second level,” she says.

Tehan also adds complimentary crystal layouts for these sessions as well to enhance and amplify the reiki healing energy. Inperson treatment and training are also available, as well as online crystal reiki levels 1, 2, and 3 and master teacher classes.

For more information, call 262-498-4162, email BeReiki1@gmail. com or visit BeReiki.com. See ad, page 30.

Improve Mood, Energy and Sleep Through Virtual Hormone Balancing Workshop

D

r. Sarah Axtell, a naturopathic doctor and founder of Lakeside Natural Medicine, will lead a virtual hormone balancing workshop from 11 a.m. to 12:30 p.m. on April 17. In this online event, participants will learn how to link symptoms to the different hormonal imbalances (thyroid and adrenal sex hormones); how to use food, lifestyle and supplements to rebalance hormones; and healthy hormone-balancing recipes and cooking demos.

Benefits can include weight loss, improved mood and Dr. Sarah Axtell energy, and restful sleep.

“When levels of just one of your hormones are out of balance, the shift can have significant consequences on your mental, emotional and physical health,” Axtell explains. “The endocrine system is an intricate triad of adrenal, thyroid and sex hormones, and when one system is out of balance, mood, energy, sex drive, sleeping patterns and metabolism are affected. The first step to achieving hormonal balance is to change your diet.”

Axtell is a naturopathic doctor passionate about using food as medicine with her patients. She helps people facing many health conditions, such as both digestive and autoimmune disorders, weight loss resistance, food sensitivities and hormone imbalances.

Cost: $39. For more information or to register, call 414-939-8748, email Info@LakesideNaturalMedicine.com or visit LakesideNatural Medicine.com. See listing, page 38.

A man may esteem himself happy when that which is his food is also his medicine. ~Henry David Thoreau

March 2021

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health briefs

Mindfulness training can lower blood pressure and positively influence behavior that promotes cardiovascular health, report Brown University researchers. The study published in Plos One involved 43 people with hypertension. In eight weekly 150-minute sessions, participants learned mindfulness meditation movements and techniques, including eating food mindfully, while also receiving instruction on hypertension risk factors. By the end of the year, they reported improvements in stress levels, diet, physical activity and alcohol consumption.

On average, systolic blood pressure fell by six points and diastolic pressure by one point, a small, but significant improvement.

Native Plants Natural Stone Rain Gardens Patios ecoharmonylandscaping.com 414-810-5858

Professional Craftsmanship Inspired by Nature

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Ginger root (Zingiber officinale), used historically in traditional medicine to treat indigestion and nausea, may also help people with Type 2 diabetes, suggests a new study from Brazil.

Researchers conducted a randomized, double-blind study of 103 people with Type 2 diabetes that were taking medications. Those taking 1.2 grams of ginger powder for 90 days experienced a significant drop in the level of fasting blood sugar, total cholesterol and LDL cholesterol compared to those taking a placebo.

Use Green Tea Extract and Curcumin to Ward Off Oral Cancer Early signs of oral cancer can include white patches, sores and lumps inside the mouth, biomarkers known collectively as oral potentially malignant disorders (OPMD). To see if two natural chemo-preventive agents—green tea extract and curcumin—could reverse these conditions, researchers in India tested 60 people with OPMD, splitting them into three groups.

One group was given 400 milligrams (mg) of green tea extract in a capsule, as well as a gel; a second group was given 475 mg of curcumin; and the third received a combination of the first two treatments. After 12 weeks, researchers found that the supplementation had significantly reduced OPMD biomarkers in all three groups, with particularly strong results in the combination group, suggesting a synergistic effect.

pixabay/Pexels.com

Try Mindfulness to Improve Cardiovascular Health

Try Ginger to Lower Diabetes Markers

Buzz Kill

global briefs

Honey Bees Have a Dirty Secret

Improve Children’s Brain Health with Better Nutrition In a study with important implications for underfed children in low-income countries and elsewhere, a new study in The BMJ medical journal found that six months of nutritional supplements can improve working memory and blood flow in children’s brains. Researchers from Tufts University travelled to villages in Guinea-Bissau, West Africa, where they gave 1,059 children, ages 1 through 7 years, a breakfast supplement high in plant polyphenols, omega-3 fatty acids, vitamins, minerals and protein. They compared results with children eating the standard local breakfast of rice or a common lower-quality supplement. They found that the enhanced nutritional supplement boosted cognition and increased cerebral blood flow in children younger than 4 and raised their hemoglobin concentration if they were anemic.

Children older than 4 had improved body compositions—more lean tissue and less fat. With at least 250 million children worldwide younger than 5 that are failing to reach their cognitive developmental potential, these results pose significant impacts for children’s education and national development in low-income countries, say the researchers.

Economical Carbon-Neutral Jet Fuel

lisa fotios/Pexels.co m

Flying High

quintin gellar/Pexels.com

Scientists looking for ways to reduce the amount of carbon dioxide emitted into the atmosphere have increasingly focused on the aviation industry, which accounts for approximately 12 percent of transportation-related carbon dioxide emissions. Installing heavy batteries aboard aircraft is problematic, but a team of researchers affiliated with several institutions in the UK and Saudi Arabia have developed a way to produce jet fuel using carbon dioxide as a main ingredient, as published in the journal Nature Communications.

The process, which uses an iron catalyst with added potassium and manganese, along with hydrogen, citric acid and carbon dioxide heated to 662° F, forces the carbon atoms apart from the oxygen atoms in CO2 molecules, which then bond with hydrogen atoms to produce the kind of hydrocarbon molecules that comprise liquid jet fuel, with water as a byproduct. This is less expensive than converting hydrogen and water into fuel because it uses less electricity. Use of this fuel in aircraft would be carbon-neutral because burning it would release the same amount of carbon dioxide that was used to make it.

Although honey bees symbolize prosperity, sustainability and environmentalism, and are vital to farmers, they also have a distressing effect on the environment—destabilizing natural ecosystems by competing with native bees.

Thousands of beekeeping hobbyists and campaigns to save the bees provide honey bees much more media coverage than native pollinators.

High densities of honey bee colonies increase competition with the native pollinators for forage, putting even more pressure on the wild species that are already in decline. Honey bees are extremely general foragers and monopolize floral resources, leading to exploitative competition where one species uses up a resource, not leaving enough to go around.

Sheila Colla, an assistant professor and conservation biologist at Toronto’s York University, tells Scientific American, “Beekeeping is for people; it’s not a conservation practice. People mistakenly think keeping honey bees, or helping honey bees, is somehow helping the native bees, which are at risk of extinction. The focus on neonics [pesticide] and honey bees has taken a ton of resources away from conserving wild pollinators from their most important threats.”

March 2021

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DOWN TO EARTH The Promise of Regenerative Organic Farming

by Sandra Yeyati

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pixdeluxe/GettyImages.com

ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost.

“Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute.

The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says. “They require a lot of machinery to plow fields and distribute pesticides. Fertilizers 12

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are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.”

One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts

were once thriving grasslands or some other kind of ecosystem and became deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.”

The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area.

Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions.

As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

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Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else.

You have to farm and ranch in your context.”

The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

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Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that.

Now we plant monocultures. That’s not the way nature functions.”

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Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape.

That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

sanjeri/GettyImages.com

A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

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Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake.

It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.”

According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale.

It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.”

Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one.

The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways.

“For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.”

They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.”

The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

community spotlight

Eco Harmony Cultivates Environmentally Sustainable Landscaping Practices hat began with one pickup truck and a wheelbarrow during the spring of 2010 has blossomed into Eco Harmony Landscape & Design, LLC, a sustainable, full-service, design and landscape company. It was founded by college friends David Fischer and Mike Herrenbruck, who met while enrolled in the horticultural program at Milwaukee Area Technical College. After completing the program, they each first went their own way, working in sustainable landscaping and permaculture farming, before reconnecting to form Eco Harmony.

The business has grown, despite seasonto-season challenges such as wild weather swings and training and retaining skilled employees. In recent years, they’ve honed in on design-and-build services such as rainwater runoff solutions and the installation of plants, patios, retaining walls and outdoor living spaces. Fischer notes that the latter are in high demand during the pandemic because people are spending more time at home.

Ecologically Sound Solutions

Rain gardens are becoming a standard way to filter out pollutants from stormwater while providing a habitat for butterflies, birds and other wildlife. Eco Harmony offers such gardens in a wide range of styles.

“Some have rocks and decorative stone, some have plant mulch, and some are a combination of both,” Fischer explains.

“Many clients have issues such as standing water, or water runoff from a hill, and that water needs to be captured and diverted away from their properties.”

The Eco Harmony team utilizes hybrid, permeable patio bases in their patio installation projects, which allow rain water to drain through rather than run off into receiving waterways. Fischer notes that

permeable pavement has become common over the last few years, and due to ecological benefits, is now a recommended style of building. The team also incorporates rain barrels, bioswales and underground-water harvesting systems into projects to help capture rain water.

Fischer and Herrenbruck incorporate native plants whenever possible, and avoid using chemicals. They can also incorporate edible landscaping or non-native plants, depending on client preferences.

“Our work is education-based,” Herrenbruck affirms. “We teach clients about what will work for their spaces, and we listen to what works for their lifestyles. We use that information to bring them interesting design ideas.” He continues, “I look at landscaping as four-dimensional art. Plants evolve throughout the seasons and become living art forms.”

Herrenbruck says they have completed many jobs for outdoor living space projects, including outdoor kitchens, firepits, lowvoltage lighting and built-in seating such as seat walls. “Wisconsin has a lot to offer, in terms of the variety of seasons. Creating a functional, sustainable and esthetically pleasing outdoor living space can enhance experiences with friends and family, and provide opportunity for camaraderie and relationship building,” he says.

Eco Harmony has also started doing lakeshore restoration projects. “Lake Michigan is rising, and the people who live along the lakefront are losing land,” Fischer explains.

“For a recent project in Belgium, we deconstructed a 150-foot stretch of shoreline at a private residence and replaced it with Wisconsin granite boulders.”

In addition to using sustainable landscaping practices, Fischer and Herrenbruck strive to mentor the next generation of landscapers by teaching them the skills

photo courtesy of EcoHarmonyLandscaping.com

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by Sheila Julson

to maintain good jobs. They also support the local economy by using plants and materials from Wisconsin companies.

Most of the natural stone they use comes from vendors in southeast Wisconsin and surrounding counties. Their plants come from local nurseries such as W & E Radtke, in Germantown.

After operating out of shared work space for many years, Fischer and Herrenbruck now have their own brick-and-mortar location, which allows them to store more equipment and project materials.

“We’re still trying to fight the good fight by providing family-supporting jobs, sourcing Wisconsin-produced materials and making a positive difference whenever possible with native plants, rainwater harvesting techniques and raingardens,” Fischer concludes.

“We like to push the boundaries of what’s possible, whether that’s on an artistic level or a functional level.”

Eco Harmony Landscape & Design, LLC, is located at 4225 N. 124 St., Brookfield.

For more information, call 414-810-5858 or visit EcoHarmonyLandscaping.com. See ad, page 10.

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

March 2021

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conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round

by April Thompson

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trellis for vining plants like cucumbers, wiring it up with screw eyes.

Mini-Greens, Major Nutrients Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up.

“Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke,

shintartanya/AdobeStock.com

here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity.

“You can start many edible plants from seed on a sunny windowsill, even in late winter.

You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home.

Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.”

While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway.

To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a

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the Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days.

Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a storebought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light.

Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen.

“Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says.

Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method.

Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked.

“Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.”

Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.

Tasty, Sprout-Inspired Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili.

Yield: 4 servings 1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package. Drain off the water, and mix the noodles with the oil.

Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute.

Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice.

Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

March 2021

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Green Smoothie Bowl Here’s a recipe that contains both sprouts and shoots. The buckwheat provides a little extra satiety. Top the bowl with some poppy seeds, grated coconut, nuts and berries.

Yield: 2 bowls Approx. 1¼ cup mild, tender shoots such as broccoli, chia, pea or sunflower 2 frozen bananas 3½ oz frozen mango, diced 2 Tbsp buckwheat sprouts 6¾ oz mild plain yogurt (3 percent) or coconut or almond milk Hemp hearts, poppy seeds, grated coconut, nuts and frozen red and/or black currants, for topping Blend shoots, bananas, mango, sprouted buckwheat and yogurt until smooth using a countertop or immersion blender.

Pour into bowls and top with hemp hearts, poppy seeds, nuts, coconut and berries.

Sprouted Hummus Every Middle Eastern family has their own recipe for hummus. Naturally, there has to be a sprouted version of it, too. With a jar of hummus in the refrigerator, I can always cobble together some kind of dish for lunch or dinner.

Yield: about 6.75 fluid oz (nearly 1 cup) 7 oz sprouted chickpeas (or yellow peas) 1 garlic clove 2 Tbsp tahini 2 Tbsp freshly squeezed lemon juice ½ tsp sambal oelek ½ tsp cumin ½ tsp salt 4 Tbsp olive oil Put the sprouted peas in a small saucepan and cover them with water.

Bring the water to a boil and cook the peas for 10 minutes. Pour off the water.

Peel and finely chop the garlic. Mix the peas in a food processor or with an immersion blender, along with the garlic, tahini, lemon juice, sambal oelek, cumin, salt and oil. Dilute with some water if the hummus seems too thick.

Option: Turmeric adds a nice yellow color to hummus. But sample the hummus as you add it in—some enjoy the taste of turmeric, others less so. Start with ½ teaspoon per recipe.

Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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NaturalMKE.com

7

Organic food has no artificial colors, flavors or preservatives.

Thousands of chemicals can be added to conventional packaged foods, including colors, flavors and preservatives. Fewer than 40 synthetic substances are allowed to be used in organic packaged foods, and only after being reviewed by independent and government experts.

8

Organic farming creates healthy soil.

Healthy soil is the basis for organic agriculture. Organic farmers use natural, organic fertilizers and soil amendments like compost matter and manure to build healthy soil. When food is grown in healthy soil, crops are better able to resist disease, survive drought and tolerate insects.

10 Benefits of Eating Organic 9

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he term “organic” refers to the manner in which agricultural products are produced and processed. Although regulations differ amongst countries, in the U.S., organic crops must be grown without the use of bioengineered genes (GMO), fertilizers, synthetic herbicides or pesticides. For meats, eggs and dairy products to be considered organic, the livestock, from which they are produced, must be raised in living conditions that suit their natural habits such as grazing free-range on a pasture. Here are some of the many benefits of choosing organic foods:

1

Organic produce contains fewer pesticides.

Chemicals such as synthetic fungicides, herbicides and insecticides are widely used in conventional agriculture and residues remain on (and in) the food we eat.

2

Organic food is often fresher.

It doesn’t contain preservatives that make it last longer. Organic produce is sometimes (but not always) produced on smaller farms nearer to where it is sold.

3

Organic farming tends to be better for the environment.

Organic farming practices may reduce pollution, conserve water, reduce soil erosion,

increase soil fertility and use less energy.

Farming without synthetic pesticides is also better for nearby birds and animals, as well as people who live close to farms.

4

Organically raised animals are not given antibiotics, growth hormones or fed animal byproducts.

Feeding livestock animal byproducts increases the risk of mad cow disease, and the use of antibiotics can create antibioticresistant strains of bacteria. Organically raised animals tend to be given more space to move around and access to the outdoors, which keeps them healthy.

5

Organic meat and milk can be richer in certain nutrients.

Results of a 2016 European study show that levels of certain nutrients, including omega-3 fatty acids, were up to 50 percent higher in organic meat and milk than in conventionally raised versions.

6

Organic food is GMO-free.

Genetically modified organisms or genetically engineered foods are plants with DNA that has been altered in ways that cannot occur in nature or in traditional crossbreeding, most commonly in order to be resistant to pesticides or produce an insecticide.

Organic food is more nutritious.

Organic food contains more vitamins, minerals, enzymes and micronutrients than conventionally raised food.

10

Organic farming is good for the climate.

Organic crop and livestock production is focused on soil-based production with underlying principles of maintaining or improving soil quality. Healthy soil counteracts climate change by pulling carbon out of the atmosphere.

For more information, visit HelpGuide.org and OnlyOrganic.org.

Organic in Milwaukee

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any restaurants and stores offer organic foods right here in our community. The next time you are buying groceries, try visiting the Outpost, Good Harvest Market, or Health Hut which have many local, natural and organic options.

Virtually all other grocery stores now offer organic products as well. Look for the organic produce section and an organic aisle for nonperishables. Café Manna, Beans and Barley, and Grassroots Salad Company are a few of the myriad restaurants in our area that aim to provide organic, natural and locally sourced ingredients whenever possible.

March 2021

19

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20

doctor in the kitchen

Shamrock Chocolate Chip Cookies

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itch the artificial green food coloring this St Patrick’s Day. The combination of sunflower seeds (rich in chlorophyll) and baking soda in these cookies results in a natural green hue.

Enjoy!

1 cup sunflower seed butter, unsweetened 1/3 cup maple syrup 1 egg ¼ tsp salt 6 Tbsp coconut or oat flour 1 tsp baking soda ½ cup chocolate chips Preheat oven to 350° F. In a large bowl, combine the sunflower seed butter, maple syrup and egg. Mix well.

Add in the salt, flour and baking soda. Mix in the chocolate chips.

by Dr. Sarah Axtell

Drop spoonfuls of dough onto a parchment lined baking sheet. Gently flatten the tops of the cookies.

Bake 8 to 10 minutes. Cookies will turn green once cooled and will continue to get a deeper green after a couple of hours.

Sarah Axtell is a naturopathic doctor that helps people that are facing many different chronic health conditions, such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight-loss resistance.

Her passion is using Food as Medicine with her patients. She has a private practice, Lakeside Natural Medicine, in Shorewood.

See listing, page 38.

March 2021

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green living

Hemp-Derived Cannabidiol A Primer on the Latest Research

by Sandra Yeyati

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ver since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers.

Proven Benefits of CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital. “What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has approved a CBD drug for that. It is believed, and there’s good animal data and some human data to suggest, that CBD helps with chronic pain, insomnia and anxiety.”

kostrez/AdobeStock.com

Anxiety Under Study: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the doubleblind phase, which is underway now,” she explains.

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Entourage Effect: Gruber notes that this customized formulation is a full-spectrum, whole-plant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage

effect—an assumption that all elements of the cannabis plant, working together, are most effective. “I believe there’s a significant role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says.

How to Start CBD: Experts agree that the best approach is to start low and go slow.

“With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia.

Route of Administration: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains. “For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.”

Ensuring Quality Control: “Choose CBD providers that are certified for good manufacturing practices; conduct batch-specific, third-party testing on all of their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado.

Our Built-In Cannabinoids: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted.

Research is Ongoing: “It’s an incredibly exciting time for cannabis science,” Gruber says.

“There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic.

It is not a panacea. It will never be one-size-fits-all.”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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Waste Not

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Jeff Tkach on Regenerative Healthcare

by Patricia Trenchak

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www.WasteNotCompost.org

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or over 70 years, Rodale Institute— a pioneer of the organic food movement—has championed the concept of farming without herbicides and pesticides by funding and supporting scientific studies and education. Now entering his fifth year with Rodale Institute, Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a prevention-based approach to human and environmental health, and Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.

How did your personal journey lead you to explore regenerative healthcare?

There is a crack, a crack in everything.

That’s how the light gets in. ~ Leonard Cohen

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Greater Milwaukee

In 2016, I experienced a tremendous health collapse in my own life. I went through six conventional medical doctors and $50,000 in medical bills. I had been a highperforming businessperson up until that point, and found myself on medical leave, bedridden and unable to work. I sought out a doctor who practiced something called functional medicine, which focuses on finding the root of whatever caused the breakdown in health. After numerous NaturalMKE.com

tests, it was discovered that I had chronic Lyme disease. The doctor explained that there was nothing he could prescribe that was going to instantly make me better.

Through my work with him, I had to look at my body as a whole system and came to realize that food is medicine. Ultimately, alternative modalities like acupuncture and IV [intravenous] therapy, as well as food healed me.

What is regenerative healthcare?

It is a system in which farming and healthcare work together focused on a prevention-based approach to human and environmental health. Instead of using toxic chemicals to farm, regenerative healthcare aims to prevent disease through an organic, plant-based, whole-foods diet.

Regenerative healthcare begins on farms that work in harmony with nature. At Rodale Institute, we see ourselves as a human health organization, not an agricultural organization. We use agriculture as a tool to promote human health. Our goal is to build the first brick and mortar facility in the world, called the Regenerative Health Institute, that will connect medical doctors and farmers. The facility will be a 333acre certified organic farm in Kutztown, Pennsylvania, that will provide innovative research on the links between farming and human health. We’re going to be doing scientific research that demonstrates the

link between soil health and the health of people, and we’re going to educate and train tomorrow’s doctors to become more literate in agriculture and to understand how they can use food as medicine.

How can we harness the power of regenerative organic farming to foster good health?

The current mode of farming is systemically broken, and farmers need to move in a healthier direction. The science is showing that elements in pesticides and herbicides are known carcinogens that are wreaking havoc on our immune systems. They are ubiquitous in our air and drinking water.

Farmers are no longer able to control where those chemicals land. They’re leaching into our groundwater, killing the life in the soil and causing major soil erosion.

Ultimately, they’re causing imbalances in nature of mass proportion.

How can you convince people to adopt organic and consider food as medicine?

We need to encourage people to get to know a farmer. There are incredible regenerative organic farmers in our own communities that oftentimes don’t have access to mainstream markets. During the pandemic, we saw a major increase in sales directly from farms to consumers. When the supply chains in the grocery stores broke down, we turned to farmers. That’s profound. As a result of the pandemic, 22 million new gardens were planted in the United States, according to the National Gardening Association. We need to keep that going. It’s very exciting to be a part of this movement as people around the world come to understand the importance of food as medicine. I truly believe that regenerative healthcare is the key to healing our planet.

For more information, visit RodaleInstitute.org.

Patricia Trenchak writes for KnoWEwell, a Regenerative Whole Health Community platform and a collaborative partner of Natural Awakenings Publishing Corp. See ad, page 2.

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ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

justlife/AdobeStock.com

by Marlaina Donato

v.j.matthew/AdobeStock.com

fit body

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oam rolling— rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits.

Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation.

“Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, self-controlled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They can 26

Greater Milwaukee

also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

Freeing the Body Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.”

Foam rollers offer an opportunity for self-care, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Us-

NaturalMKE.com

ing an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular micro-tears.

For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

Recovery, Joint Pain and Sciatica Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee.

“Many times, when a person has pain in the knee, it’s more than likely they have

tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.”

The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.”

Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.”

Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.”

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

MORE ADVICE FROM THE EXPERTS what to know before a roll

Amber Kivett: Ideally, it’s best to perform foam rolling right after a light warm-up for five to 10 minutes to increase circulation to the muscles and decrease tension and stiffness.

If there is extra time, do a quick three to five minutes of foam rolling after a workout, but preferably after you’ve done your cool-down or some walking. You don’t have to foam-roll the entire body post-workout; just do a quick “scan” of areas that are more sensitive or painful.

For those with high levels of pain, fibromyalgia, MS, autoimmune conditions or an acute injury, I would recommend buying a low-density, soft, foam roller or [one] that vibrates, because soft and/or vibrating foam rollers are gentle to fragile areas.

Ashley Borden: Foam rolling is a valuable tool for the senior population to improve overall body tightness and circulation. Assistance is needed if you have a hard time getting up and down. I would also suggest a non-slip yoga mat and using the softest foam roller first to gauge the pressure. If you feel like you have to hold your breath when you are foam rolling, the surface is too hard.

Rafal Augustynowicz: Never use foam rollers on bones, joints, the spine or armpits; only on the muscle/flesh. Be informed to avoid arteries, etc. If it hurts too much, it’s probably not right. Watch tutorials or go to a professional.

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27

healthy kids

Getting Pregnant Lifestyle Strategies to Boost Fertility

by Ronica O’Hara

hen Rebecca Fett was told at age 26 that she had “incredibly low odds” of being able to conceive with her own eggs, she used her biochemistry and genetics training to plunge into research on egg quality and fertility. By taking targeted supplements, upgrading her diet and detoxing her house of harmful chemicals, the result was not only two healthy baby boys, but a book entitled It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IV. It sells at the fast clip of about 600 copies a week, showing that even amidst the traumas of the pandemic, couples fervently want to bear children. Some doula groups on the East Coast report a 30 percent rise in early 2021 births, and sperm banks are running so low that sperm from a handsome new donor posted online can be bought out within hours, reports The New York Times. “There is nothing more hopeful than the creation of a new life,” says Randine Lewis, who used acupuncture and Chinese herbs to enable a hard-won pregnancy and then wrote The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies.

Egg Matters A healthy pregnancy depends on a healthy egg. Chromosomal abnormalities 28

Greater Milwaukee

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severely hamper fertilization and account for more than half of first-trimester miscarriages. Yet, contrary to common belief, egg quality is not determined solely by a woman’s age: it can be highly influenced by her lifestyle choices and nutrients in the three-month window before an egg is fertilized, Fett advises. Based on the latest research, she offers the following recommendations for women trying to conceive naturally or through such means as in vitro fertilization (IVF): Detox the diet. To manage critically important blood sugar and insulin levels, eat low-glycemic, nutrient-rich foods and avoid sugar, caffeine and alcohol. An organic, largely plant- and fish-based Mediterranean diet boosts fertility. Dutch researchers found that women following this diet before an IVF cycle had a 40 percent higher chance of becoming pregnant.

Supplement correctly. Take a prenatal vitamin, vitamins C and E, ubiquinol and melatonin. For women with diagnosed low ovarian reserve, consider carefully dosed DHEA. Detox the house. The Bisphenol A (BPA) in many household items and the phthalates in most scented products are endocrine disrupters that increase the risk of infertility and miscarriages, numerous studies show.

Exchange plastic storage containers and water bottles for glass or stainless steel ones.

sergmakssmol/Adobestock.com

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More than 7 million American women face one of life’s deepest heartbreaks: They want a newborn in their arms, but their bodies are not cooperating.

Happily, the growing use of natural approaches like healthier diets, supplements and acupuncture is changing that outcome for many.

Steer clear of fast food and processed food. Buy milk, oil, drinks and condiments in glass bottles rather than plastic ones. In the bathroom, toss hairspray, perfume and nail polish, and be wary of scented skin care products, air fresheners and detergents. Use nontoxic cleaning products.

An Eastern Perspective

Taking a different tack, “Traditional Chinese Medicine (TCM) does not focus on forcing maximum egg production,” says Lewis.

“We improve the quality and receptivity of the entire body, mind and spirit, and the reproductive physiology responds.”

TCM involves identifying imbalances in the body that are creating obstacles to pregnancy and then using acupuncture, herbs and diet to restore full health. Diagnosis is typically done by an acupuncturist or Chinese medicine doctor. (To find one locally, Lewis suggests asking pointedly, “How many cases of infertility have you been successful in resolving?”)

According to Lewis, self-diagnosis can also work. For example, sore breasts and irritability during ovulation can signify liver qi stagnation, and can be relieved by massaging certain acupressure points, taking black cohosh and meditating or doing yoga. General TCM strategies include: Acupuncture: Regular treatments “can stimulate the body’s hormonal system to do what it is supposed to: secrete the right hormones at the right time in a woman’s cycle,” says Lewis. Selfadministered acupressure also works.

Diet: Choose organic foods and hormone-free meats, and eat veggies cooked rather than raw. Nix caffeine, nicotine and alcohol.

Guys and Infertility Although researchers have long focused on female infertility, studies now show that for 40 percent of infertile couples, the problem lies in male sperm that is too sparse, slow, damaged or misshapen. Many of the strategies that improve egg quality also improve sperm quality, researchers are learning. This includes a healthier diet with more antioxidants, supplements that include a multivitamin and ubiquinol, detoxing the home and workplace of chemicals, cutting out smoking and lowering or stopping alcohol use. Other strategies include: n Acupuncture to improve the concentration, volume and motility of sperm. n Tossing lubricants with ingredients like petroleum, propylene glycol, glycerin, parabens, silicone and Nonoxynol-9 that hamper sperm movement and viability. n Keeping cell phones out of side pockets. A Cleveland Clinic study found that pocketing cellphones more than four hours daily reduces sperm count, motility and viability. n Wearing boxer shorts instead of briefs and forgoing hot tubs to keep testes temperatures low for sperm production. n Exercising just enough. Studies show that men who exercise regularly, but not too extremely, have higher testosterone levels and better semen quality.

Supplements: Besides a high-potency, multivitamin-mineral complex, such nutrients as bee pollen, blue-green algae, wheatgrass, vitamin B6, CoQ10 and folic acid are often useful.

Herbs: Specific herbal concoctions and powders can target imbalances and deficiencies at key points in the menstrual cycle.

Stress-busters: Qigong breathing lowers stress, and nightly warm foot soaks increase blood flow to the pelvic organs.

“As we live more harmoniously, our fertility improves,” says Lewis. “It is vastly wise and responds to how we live, think, act and relate.”

Natural health writer Ronica O’Hara can be contacted at OHara Ronica@gmail.com.

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ur lives are governed by the clock. We eat, sleep, exercise, work, play and do everything else according to a time schedule imposed on us by our environment, family, friends, the hours that stores are open, etc. For most of us, such strict adherence to the time of the day may create an incredible amount of stress and drain our energy.

Each individual’s energy peaks occur at different times. Everyone knows a “morning person” that wakes up cheery and very energetic. Everyone also knows an “evening person” that can hardly get out of bed in the morning and tends to be sluggish for the first several hours of the day. For both, the tables turn late in the evening: Morning people can barely keep their eyes open, while evening people are full of energy.

Whether we are a morning person or an evening person is determined by our internal biological clock, called a circadian rhythm (from Latin circa dias, “about a day”). These rhythms derive from a complex system of internal pacemakers that regulate the timing of hundreds of biological behaviors and processes, including the sleep/wake cycle, growth, cell division, strength, moods and actions. They also affect our susceptibility to stress and illness. The scientific study of these biological rhythms is called chronobiology.

Most people are either moderate morning or evening types, others are neutral, and approximately 20 percent of the population fall into either “extreme” category.

There is little we can do to change some of the physiological aspects that are linked to distinct biological rhythms programmed

into our genes. Circadian rhythms behave like an oscillator, causing daily fluctuations, with each cycle lasting for different amounts of time. We can, however, adjust physical and mental limits according to how we feel.

By mastering these rhythms, we can optimize our potential to manage stress and achieve peak performance. Maintaining a regular schedule, exposing ourselves to natural light in the morning, and avoiding blue light and screens in the late evening can help to balance our internal clock.

In addition, it’s best to schedule the most challenging tasks for times when we have the most energy.

Dr. Joanne Flanagan is a Wisconsin-based psychologist, author and founder of Super Bodies Inc. and Equilibrex. She helps community members conquer stress, protect from electromagnetic radiation and balance their life force energy through education and the use of the Equilibrex Pendant. Her website offers information regarding tests done with the pendant that indicate that it can help increase one’s resistance to stress and complement mind-body and exercise programs to support a healthy lifestyle.

Contact Dr. Flanagan at 414-349-4932 or visit Equilibrex.com to learn more. See ad, page 30.

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healing ways

mental and behavioral disorders, and the book that resulted became a number one New York Times bestseller.

The Healing Potential of Psychedelic Medicines

Research Breaks New Ground

Promising Studies on Stress Disorder, Depression and Addiction

cendeced/AdobeStock.com

by Linda Sechrist

F

or more than 30 years, intersections of the human and natural world—our plates, farms and gardens—have been of interest to author Michael Pollan, who recently added the mind as another significant association in his latest book, How to Change Your Mind: What the New Science of Psychedelics Teaches Us About Consciousness, Dying, Addiction, Depression and Transcendence.

Pollan’s interest was sparked by two articles. The first, a New York Times story, “Hallucinogens Have Doctors Tuning In Again,” details how researchers from Johns Hopkins, the University of Arizona, Harvard, New York University (NYU), the University of California/Los Angeles and other institutions had been giving doses of psilocybin—the psychoactive compound in certain mushrooms—to terminal cancer patients as a way to help them deal with their “existential distress” at the approach of death. The second, a peer-reviewed article in the Journal of Psychopharmacology by Johns Hopkins researchers, was entitled “Psilocybin Can Occasion Mystical-Type Experiences Having Substantial and Sustained Personal Meaning and Spiritual Significance.” Pollan turned his journalistic skills to researching the potential of psychedelics to actually heal the mind and treat 32

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Much of the research for studying psychedelic medicine has been supported by the Multidisciplinary Association for Psychedelic Studies (MAPS). The 35-yearold Santa Cruz, California, nonprofit is currently backing research into psychoactive methylenedioxymethamphetamine (MDMA), also referred to as ecstasy, which produces effects resembling stimulants and psychedelics, as well as a feeling of connectedness. It plans to publish the full results of phase three clinical trials for MDMA-assisted therapy for posttraumatic stress disorder (PTSD) in 2022, the final stage before seeking U.S. Food & Drug Administration approval for its use as a prescription treatment.

MAPS founder and Executive Director Rick Doblin, Ph.D., who spent 30 years studying how psychedelics might help heal trauma and mental illness, was trained and mentored by Stanislav Grof, M.D. A renowned psychiatrist with more than 60 years of experience researching non-ordinary states of consciousness, Grof proposes that psychedelics are to the study of the mind what microscopes are to biology and the telescope is to astronomy. When used wisely, he suggests, they can heal, inspire and perhaps save us.

Researchers have found that psychedelics reduce activity in the brain’s default mode network that creates our sense of self—the equivalent of our ego—filtering all incoming information according to personal needs and priorities. When activity is reduced in the default mode network, the ego shifts from the foreground to the background, allowing us to see that we’re part of a larger field of awareness. This can be among an individual’s most important experiences, allowing for feelings of connectedness, altruism and acceptance of death.

Psychedelics as Treatment Since 2010, in addition to treating PTSD, MDMA has shown positive results for depression, social anxiety in autistic adults

Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatment-resistant depression, obsessive-compulsive disorder, anxiety and addiction. and anxiety associated with a life-threatening illness. Johns Hopkins and NYU research has demonstrated how psilocybin can help with treatment-resistant depression, obsessive-compulsive disorder, anxiety and addiction. Both MDMA and psilocybin have been studied as adjuncts or catalysts to psychotherapy rather than as standalone treatments.

Jennifer Phelps, M.D., who teaches for the Center for Mind-Body Medicine, in Washington, D.C., and practices family and integrative medicine in Georgetown, Connecticut, says that psilocybin can transform a terminally ill individual’s quality of life for the remainder of their time. “This compassionate use can presently only be prescribed by a physician with the required license issued by the Drug Enforcement Administration. Presently, LSD, MDMA and psilocybin can only be prescribed for research,” she says.

Charley Wininger, a Brooklyn-based psychotherapist, authored Listening to Ecstasy: The Transformative Power of MDMA after experiencing its positive effects on his marriage and psyche. “For those who experiment responsibly, psychedelics can open their lives up to spiritual growth and transformation. It’s a way to learn about how connected we are to each other, to the natural world and to the world at large. When you experience this level of connection, you and your worldview are transformed,” he says.

“MDMA helped me with the aging process. I keep growing and exploring consciousness in an unconventional way,” he adds, enthusing that psychedelics can be a unique, life-enhancing opportunity for healthy people across their entire adult lifespan.

Wininger explains that MDMA floods the body with serotonin and oxytocin, creating a sense of safety and well-being. “It’s best to do it with a trained psychotherapist or sitter, so that if any trauma surfaces, it can be relieved with a sense of safety. While individuals report that their relationship to trauma is altered permanently, integration

groups give them opportunities to share and anchor their experiences.”

Getting Informed Daniel Shankin, program director of the wellness organization Tam Integration, Align and Flow, in Fairfax, California, offers mindfulness-based coaching and mentorships to integrate psychedelics with life, education and a related career. “Having a guide, preparation coach or therapist is good,” he says. “For the transformation to be lasting, preparation work is needed.

Answering questions such as—Why are you here? What are your expectations?

And what makes you feel safe and comfortable?—helps to build rapport with a guide that can help you form a simple, powerful intention beforehand.

“Personal growth work is invaluable to psychonauts,” says Shankin, who offers

Free Spirit

podcast interviews on TamIntegration.com, as well as replays of a 2019 Psilocybin Summit in which notable speakers explore the facets of psilocybin mushrooms and methods for creating ceremony and holding a safe space. Also discussed are traditional and indigenous use, as well as efforts to change public policy so that individuals can legally have access to psychedelic medicine.

The Center for Psychedelic Therapies and Research at the California Institute of Integral Studies also educates the public about psychedelic medicines and trains psychotherapists to work in the expanding field of psychedelic studies. Its online programs inform the general public via podcasts about conscious medicine and the future of psychedelic-assisted therapy, which appears promising in light of the recent decriminalization of psilocybin in Oakland, Denver and Washington, D.C. Linda Sechrist is a senior staff writer for Natural Awakenings.

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calendar of events STAY HEALTHY MILWAUKEE With so much uncertainty regarding COVID-19, many Milwaukee events have been temporarily cancelled or postponed in the efforts to keep our community safe. Please continue to take protective measures and follow public health guidelines to keep you and those around you safe and healthy.

Finally, thank you for continuing to read Natural Awakenings Milwaukee and support its advertisers. This allows us to continue to publish during these unprecedented times. Natural Awakenings could not do it without you. We will continue to share information on events taking place this year, so please continue to read the magazine, and follow us on Facebook and Instagram for updates. Be well, Milwaukee!

TUESDAY, MARCH 2

MAY

Keep a True Lent – Mar 2, 9, 16, 23. 6:30-8pm.

Keep a True Lent, by co-founder Charles Fillmore, will be the basis for a class taught by Rev Pat Schlick. This class can be viewed and/or attended live or on a number of media. More specific registration information will be available soon. $30 payable at registration. Info: Rev Pat, 414-258-0466; Rev Mari, 414-475-0105. Unity Center in Milwaukee.

UnityCenterInMilwaukee.com.

plan ahead APRIL Hormone Balance Diet Workshop – Saturday, April 17. 11am-12:30pm. Many diets don’t work because they fail to address the hormonal root cause. This virtual workshop led by Dr. Sarah Axtell encompasses a whole-foods approach to balance adrenal, thyroid & sex hormones. $39. The event is virtual. Pre-registration is required. To register, call 414-939-8748. Info@LakesideNaturalMedicine. com. LakesideNaturalMedicine.com.

Shaman’s Mesa with Jose Luis Herrera – Apr 29-May 2. Are you a mesa carrier? Want to better understand the Peruvian cosmology from which this shamanic tradition sources? Peruvian international teacher Jose Luis Herrera assists participants in further developing their relationship with their mesa. Learn to move beyond the personnel to the collective. This training will teach you how to weave ceke lines between your kuyas and forces of nature and deepen your connection with the Peruvian medicine traditions. Held at Golden Light Healing Retreat Center. For more info: 920-609-8277.

GoldenLightHealing.net.

savethedate FRI-SUN • MAY 7-9 10th Anniversary Midwest Women’s Herbal Conference: Healing the Earth, the People, and the Plants – Keynote speaker Rosemary Gladstar and many other amazing herbalists and healers.

Enjoy a healing community and rich learning environments as well as an artisan marketplace and more. Early registration discount available until Apr 1. MidwestWomensHerbal.com.

Seidr Norse Shamanism with Imelda Almqvist – May 19-23, 2021. Join UK international author and teacher, Imelda Almqvist, for Seiðr/Fornsed and Norse Shamanism. This introduction course covers spiritual and mystical traditions; explore indigenous ancestral pathways and spiritual wisdom teachings of Northern Europe. Golden Light Healing Retreat Center. For more info: 920-609-8277.

GoldenLightHealing.net.

JULY Herbal Apprenticeship with Gigi Stafne – July 24-25. Combine the intuitive art and the solid science of botanical medicine apprenticing with master herbalist Gigi Stafne for an intensive weekend at Golden Light Retreat Center. Explore the benefits of herbal preparations and create a number of them to take home with you. GoldenLightHealing.net.

Info@GoldenLightHealing.net.

Whispers on the Wind Shamanic Program w/ Amy Wilinski – Groups July 28. Are you searching for the meaning in your life? Would you like a deeper connection with nature and the spirit world?

Intensive training program in shamanism, energy

medicine and self-transformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature. Golden Light Healing Retreat Center. Info: 920-609-8277. GoldenLightHealing.net.

AUGUST Mediumship Workshops: UK Medium Mavis Pittilla – Aug 14-15 Let’s Talk About Love (open to all levels), and Aug 17-18, Confident Communication (pre-requisite workshop with Mavis Pittilla or working as a professional medium). A rare opportunity right here in the Midwest to learn from one of the most experienced, trusted mediums of our time. Golden Light Healing Retreat Center. For more info: 920-609-8277. GoldenLightHealing.net.

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

CLASSES FEMININE SPIRITUAL courses for feminine-bodied, spirit-called beings; see our Personal Spiritual Path-Finding course at WonderSpirit.com/feminine-spiritual.

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ongoing events Email Publisher@NaturalMKE.com for guidelines and to submit entries.

daily

tuesday

Mid-Day Meditation – Everyday, whenever you want or need a break, simply go to UnityCenter InMilwaukee.com and click the meditation tab.

Meditations are changed every Wednesday, and you can go back to listen as often as you like. Unity Center in Milwaukee. 414-745-7377. UnityCenter InMilwaukee.com.

Life Journey Group – 2-4pm. 1st & 3rd Tue. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Kevin Reger is the primary facilitator, KMReger57@gmail. com, 414-322-6552. Free. Currently meeting via Zoom. Fireside Room, Unity Center in Milwaukee.

UnityCenterInMilwaukee.com.

Milwaukee Public Market – Monday through Saturday, 10am-8pm; Sunday, 10am-6pm. Milwaukee Public Market, 400 N. Water St., Milwaukee. 414336-1111. MilwaukeePublicMarket.org.

Prayer Pause – 12 noon. Join Unity Centers around the world at 12 noon wherever you are. Hold the Center, community, state, country, world in prayer and high consciousness for a minute or two, praying for the health and well-being of all people. Unity Center in Milwaukee. 414-745-7377. UnityCenter InMilwaukee.com.

sunday Sunday Celebrations at Unity Center In Milwaukee – 10am. Streaming live on the website: UnityCenterInMilwaukee.com.

A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering.

Class Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Joann Baumann: 414-7457377. UnityCenterInMilwaukee.com.

monday Life Journey Group – 7-9pm. 1st & 3rd Mon. Like-minded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Kevin Reger is the primary facilitator, KMReger57@gmail. com, 414-322-6552. Free. Currently meeting via Zoom. Fireside Room, Unity Center in Milwaukee.

UnityCenterInMilwaukee.com.

wednesday Writing Wednesdays for Women to Write – 10:30am-12:30pm. 4th Wed. Writing is voicefinding, thought-sorting, recording our thoughts and stories that want to come forth; w/Anne Wondra. $12.50. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Anne: 262-544-4310.

WonderSpirit.com.

Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandy Krause: 414-581-2626, SKrause20@outlook.com.

UnityCenterInMilwaukee.com.

thursday Minister’s Book Study – 9:15-10:45am. This is an open forum currently discussing Thich Nhat Hanh’s book, The Art of Living. If you are interested in joining this study via Zoom meeting, please pick up a copy of the book at the Center (call first), and get the details to join Zoom. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377.

UnityCenterInMilwaukee.com.

Silent Unity Prayer and Healing Circle – 11am.

This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee.

414-475-0105. UnityCenterInMilwaukee.com.

No Lights, No Lycra Milwaukee – 7-8pm. A casual, free-form dance class, in a dimly lit room, for the pure joy of dancing. A drug- and alcohol-free atmosphere; open to all. $5/per class; bring a water bottle. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-425-1249. NoLightsNoLycra.com.

Info, Anna: AnnaLenoreStone@gmail.com.

saturday “The Domes” Milwaukee Winter Farmers’ Market (MWFM) – Thru March 27, 8:30am12:30pm. The MWFM is operated by the Fondy Food Center, whose mission is to connect neighborhoods to fresh local food with 30 weekly vendors and artisan food producers. Mitchell Park Conservatory, Greenhouse Annex, 524 S. Layton Blvd.

Milwaukee. MCWFM.org.

Citizens Climate Lobby – 11am-1pm. 2nd Sat. This is a non-partisan group dedicated to finding effective ways to preserving and protecting our planet from further climate change. Contact: Mike Arney: IaMMike2350@gmail.com. Wedding Suite, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

414-475-0105. UnityCenterInMilwaukee.com.

Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game night. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

Sandy Krause: 414-581-2626, SKrause20@outlook. com. UnityCenterInMilwaukee.com.

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CELEBRATING 27 years in THE business of

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community resource guide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit.

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MOTHER NATURE’S TRADING COMPANY, LLC Info@MNTC.shop MNTC.shop

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CHIROPRACTIC ALIVE CHIROPRACTIC

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Schedule your first appointment today! See ad, page 9.

COMPOST SERVICE BLUE RIBBON ORGANICS 262-497-8539 BlueRibbonOrganics.com

For organic compost & soil blends in bulk, by bag, or delivered straight to your yard, grow in Blue Ribbon Organics this spring. See ad, page 23.

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HOLISTIC DENTISTRY OF PORT WASHINGTON

220 N Franklin St, Port Washington 262-235-4525 • HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body perspective. We combine advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 40.

We pick up your food waste weekly and turn it into compost— the most environmentally friendly way to dispose of your food waste. We also deliver fresh compost. $4 per week. See ad, page 24.

CRYSTALS ANGEL LIGHT CENTER FOR THE HEALING ARTS

INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 262-691-4555 • WINaturalDentist.com

“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.

13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightShopping.com Experience over 20,000 amazing crystals, rocks, gemstones, natural stone jewelry and metaphysical supplies—at affordable prices.

Angel Light also offers great workshops, intuitive readings, and personal healing sessions.

FREE SPIRIT CRYSTALS

4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com

WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY

125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.

Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 33.

FITNESS DENTISTRY BIONICA DENTAL WELLNESS 2566 Sun Valley Dr, Delafield 262-337-9745 BionicaDentalWellness.com

DONNA FIT 4 LIFE LLC LaDonna Gladney 414-793-5086 DonnaFit4Life.com

Come experience modern, comprehensive, biological dentistry for the health-conscious c o m m u n i t y. D r . U d o k a Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad, page 7.

Donna’s passion is to help people live healthy lives through nutrition and fitness. Offering fitness training, nutrition counseling and meal planning, exercise programs and more. Virtual training available.

See ad, page 17.

Promise me you’ll always remember —you’re braver than you believe, and stronger than you seem and smarter than you think. ~Christopher Robin from Winnie the Pooh

March 2021

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HOLISTIC HEALTH BROOKFIELD HEALTH & WELLNESS, LLC

LIFE COACH TERESA HUMPHREY, LLC

150 S Sunnyslope Rd, Ste 148, Brookfield 262-395-4023 BrookfieldHealthAndWellness.com

Center for Wellbeing 301 Cottonwood Ave, Hartland 414-243-9851 • C4WB.com Life Coach/Intuitive providing services for children, teens and women. Creating greater strength and resilience. Unique sessions tailored just for you. Helping you to shine your light. See ad, page 30.

Our passion is helping patients maximize their health, allowing you to live life to the absolute fullest. We approach each patient as an individual by assessing the body with stateof-the art, bio-energetic technology to identify underlying root cause issues.

MASSAGE THERAPY MIND & BODY CONNECTION

HYPNOSIS WAY WITHIN HYPNOSIS

Indi Gundrum 608-291-7234 WayWithinHypnosis@gmail.com TheWayWithinHypnosis.com Try hypnosis today to harness the healing power from within.

Manage depression, stress, anxiety, addiction and more.

Schedule an appointment today.

LAWNCARE/LANDSCAPE SERVICES ECO HARMONY LANDSCAPE

414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and lowmaintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 10.

THERAPEUTIC & ORTHOPEDIC MASSAGE 12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593 Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage. See ad, page 30.

MEDICINE – FUNCTIONAL & INTEGRATIVE GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com

25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care.

We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.

MEDICINE - NATUROPATHIC LAKESIDE NATURAL MEDICINE

LACEWING

Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care.

Organic landscape practices in all habitats. See ad, page 8.

3510 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748

Sarah Axtell, ND, Joanne Aponte, ND, and Aidanne MacDonald-Milewski, ND, are Naturopathic Doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 29.

Storms make trees take deeper roots. ~Dolly Parton

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Greater Milwaukee

NaturalMKE.com

MENTAL WELLNESS LET’S GET BALANCED WELLNESS Terry Steiner 262-894-0213 MyAmareGlobal.com/19422

Terry Steiner is a Wellness Advocate with a passion to help you achieve your optimum mental wellness holistically. See ad, page 10.

MYOFASCIAL RELEASE SPECIALIZED THERAPY SERVICES 890 Elm Grove Rd, Ste 1-1, Elm Grove 414-778-1341 SpecializedTherapyServices.com

Specialized Therapy Services began in 2002 providing comprehensive MFR treatment programs. Currently it is the only private MFR clinic accepting multiple insurance plans including Medicare. See ad, page 31.

WHITE WOLF MFR

4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.

NATURAL CLEANING ROXY’S NATURAL CLEANING, LLC Roxanne Reichert 262-528-2762 RoxysNaturalCleaning@gmail.com

Roxy’s natural cleaning is committed to getting the job done without the use of harmful chemicals. Call/ text/email today to schedule your walk through. See ad, page 29.

NUTRITION WHOLE LIFE WELLNESS

262-264-8825 13000 W Bluemound Rd, Ste 215, Elm Grove WholeLifeWellnessMke.com Amanda Couturier is a Functional Nutritional Therapy Practitioner and Life coach with a mission to help women heal, grow and thrive. See ad, page 23.

OUTDOOR RECREATION TREETOP EXPLORER TREE CLIMBING ADVENTURES & TRAINING 262-894-4949 • 620 Maple Ave, Waukesha TreetopExplorer.com Curt@TreetopExplorer.com

Climbing tall trees, you are energized yet at peace.

Public climbs, group events, climbing classes.

Fun - Fitness - Adventure!

See ad, page 8.

REAL ESTATE SHOREWEST REALTORS

UNITY CHURCH

Buyer and seller consultations available.

Trust and communication from our first meeting to closing. Clients can expect a relationship beyond the closing table to ensure their home needs are always met. See ad, page 29.

A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 27.

Cierra Burmeister • 262-607-0215 CBurmeister@Shorewest.com Cierra.Shorewest.com

Jordan Peschek, RN-BSN ACE Certified Personal Trainer, Yoga Instructor 262-623-7948 • Publisher@NaturalMKE.com Looking for personalized fitness plans, nutritional ideas or group yoga instruction? Call or email today. Zoom sessions available.

PHYSICAL THERAPY 1212 BODYWORKS

20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 1212BodyWorks.com Experience Muscle Activation Techniques (MAT) to resolve muscle weakness at the root of pain and tightness. Emily helps you walk, bend, lift, reach and balance with ease. See ad, page 31.

Rev Mari Gabrielson 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityCenterInMilwaukee.com

STRESS MANAGEMENT

PERSONAL FITNESS JP HEALTH AND WELLNESS

SPIRITUALITY

REIKI BE REIKI WITH RHIANA Rhiana Tehan 262-498-4162 BeReiki.com

Quiet your mind. Nourish your spirit. Heal your pain. Rhiana offers online Crystal Reiki Training classes, Usui/ Holy Fire & Karuna Master reiki training and treatment. Located in Mukwonago. See ad, page 30.

CINDY CARLSON REIKI AND ENERGY HEALING

121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 31.

EQUILIBREX

Dr Joanne Flanagan 414-349-4932 Equilibrex.com Conquer stress, protect from electromagnetic radiation, and balance your life force energy with the Equilibrex pendant— an energy field regulator.

Purchase online and read supporting research at Equilibrex.com. See ad, page 30.

WELLNESS STANDARD PROCESS

Kathy Kiss Sr Account Manager KKiss@StandardProcess.com Standard Process is a Wi s c o n s i n - b a s e d , family-owned, wholefood-based nutritional supplement company that partners with health care practitioners to address issues related to health conditions.

RETREAT CENTER PSYCHIC READINGS MIKE POZORSKI

Psychic Medium 920-901-9329 MiPozorski@gmail.com MeetMikePozorski.com Experience spirit communication and reach loved ones who have passed on. Your loved ones are just a thought away. Schedule today! See ad, page 27.

GOLDEN LIGHT HEALING RETREAT CENTER

Amy Wilinski, • 920-609-8277 GoldenLightHealing.net Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.

SKIN CARE SIENNA SKIN & BEAUTY

The most difficult thing is the decision to act, the rest is merely tenacity. ~Amelia Earhart

Lauren Molter, Owner/Esthetician 13625 W Greenfield Ave, New Berlin LMolter@SiennaSkinAndBeauty.com 414-436-7888 • SiennaSkinAndBeauty.com Sienna Skin & Beauty places an emphasis on mind and body wellness when treating the skin.

Education, skin health and relaxation are of utmost importance.

WELLNESS FAIR WELLNESS, BODY, MIND & SPIRIT EXPO: APRIL 25, 2021 Dr Joanne Flanagan 414-349-4932 WellnessBodyMindSpirit.com Four Points Sheraton, Brown Deer

Join us 10am-5pm for the latest advances in alternative health and healing, the nation’s finest selection of doctors and providers, life coaches, psychics, mediums, tarot card readers, astrologers, artists, palm readers, and more. Booths available!

breathe March 2021

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