EE R F
HEALTHY
LIVING
HEALTHY
PLANET
YOGA FOR
EVERY BODY Adaptive Ways Ease Pain and Mobility
SAFFRON
The Sunshine Supplement
EMOTIONAL WELL-BEING Self-Care for Tough Times
Sandra Marinella on the Healing Power of Writing Our Stories September 2020 | Twin Cities Edition | NAtwincities.com
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A Cooperative of Private Practices
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HEALTHY LIVING HEALTHY PLANET
TWIN CITIES EDITION Publisher Candi Broeffle Editors Cheryl Hynes Randy Kambic Writer Jackie Flaherty Ad Sales Candi Broeffle SchaOn Blodgett Design & Production Sara Shrode
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Contents 11 FIVE REASONS TO
11
INCLUDE MUSHROOMS FOR BETTER HEALTH
16 EMOTIONAL
WELL-BEING IN THE PANDEMIC AGE
Self-Care Strategies for Tough Times
20
19 ANXIETY, WORRY AND FEAR
20 YOGA FOR EVERY BODY
Adaptive Ways Ease Pain and Immobility
22 YOU ARE A
POWERHOUSE OF VISION AND HEALTH
ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 763-270-8604 or email Publisher@NAtwincities.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NAtwincities.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NAtwincities.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.
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25 SAFFRON
The Sunshine Supplement
26 SANDRA MARINELLA on the Healing Power of Writing Our Stories
DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 14 diverse
conversations
20 fit body 26 wise words 27 calendar 27 classifieds 28 resource guide September 2020
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news briefs
OCTOBER
Natural Awakenings Twin Cities Adds Digital Marketing Arm
B
old Expressions, LLC, local publisher of Natural Awakenings Twin Cities, has added a digital marketing arm, Bold Expressions Digital Marketing (BEDM), to complement current promotional opportunities for local businesses. In an age when more and more people do not want their activities tracked online, web ad services such as Google Ads and other cookie-based web marketing are becoming less effective for businesses to get their messages seen. These cookie-based services are the status quo of online marketing, with campaigns that offer no transparency, no local reach guarantee, minimal reporting and can open the door to fraud. BEDM’s cookie-less customer targeting model uses sophisticated research to identify the audiences that visit brand websites. This model excels in local online advertising because the local advertiser is getting seen by people in their community on the actual websites they visit. With the right call-to-action, a local consumer might not just click on the ad but also walk in the advertiser’s front door. For example, a local car dealership may initiate a campaign that targets used car buyers ages 18 to 54 that live in a specific Twin Cities area zip code. The custom-targeting model uses predetermined lifestyle affinity websites to deliver the web ad within a geo-target that is specified with the campaign. Since this kind of customers’ potential web activity has already been predicted through research, the dealership knows that when the ad is seen, it is by someone who is looking to purchase a used car and who lives close by. BEDM can purchase web ad campaigns on thousands of websites with 100 percent transparency, local reach and viewability above the fold for their clients. For more information, visit BoldExpressionsDigital.com.See ad, page 4.
Coming Next Month
Joint Health
I’ve always loved yoga because you get to connect to a deep religious truth while stretching your legs. ~Katya Zamolodchikova
Tooth by the Lake HOLISTIC GENERAL DENTISTRY
Plus: Stress Management Kari Seaverson DDS John Seaverson DDS
1401 Mainstreet Hopkins, MN 55343 952-475-1101 ToothByTheLake.net
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Experience healthier dentistry
Midwest Womens Herbal Conference
All Energy Solar
Functional Art Solar Project in Uptown Minneapolis
S
olar installations on commercial buildings are more common these days as companies seek alternative energy solutions, but few are highly visible and even less make a statement with their presence alone. When commercial real estate developer The Ackerberg Group broke ground on an Uptown Minneapolis project adjacent to its MoZaic West development, the team knew it wanted to continue the youthful, creative theme established by MoZaic West’s bold features, which included installed art and an outdoor art park. Ackerberg complemented the new building’s artistic features on the exterior by adding an innovative and unique solar array to the building’s facade. All Energy Solar, in St. Paul, designed and installed the system, featuring panels angled off the building’s south elevation at varying degrees, creating a wave pattern. All Energy fabricated a custom bracket (capable of holding panels in seven different positions) to create the unique, fluid, three-dimensional and abstract design. In a high profile uptown location, the eight-story office building announces its identity unmistakably: innovative, future-focused and welcoming. “Traditional solar projects are likely found in a rural field or on large, flat building roofs, but this solar project is anything but traditional,” states Mike Munson of Ackerberg Group. “Contrary to tradition, we instead envisioned an artful, colorful solar demonstration on MoZaic East’s southern façade. With grant funds for a highly visible and innovative solar strategy and a creative partner in All Energy, we were able to bring this vision to life.” Searching for design ways to adjust traditional solar aesthetics to enhance MoZaic East, All Energy Solar introduced Ackerberg to a new product—SolarSkin—from Boston-based Sistine Solard. This patented translucent film can be imprinted with graphics and adhered to solar panels, but is transparent enough to allow the sun’s rays to produce power. “This was an exciting and creative project that Sistine Solar was proud to be a core part of,” shares Senthil Balasubramanian, CEO and founder of Sistine Solar. “All Energy Solar approached us with the task of fully customizable aesthetics designed to last several years, maintain high efficiency of the solar array and seamlessly integrate onto their preferred choice of panels. As the world’s only solar technology that is 100 percent customizable in color and graphics, SolarSkin checked all those boxes.” For more information, visit AllEnergySolar.com. See ad, page 28.
Annual Mycelium Mysteries Women’s Conference Goes Online This Year
M
ycelium Mysteries, a virtual women’s conference to be presented September 25, 26 and 27 by the Midwest Women’s Herbal Conference, is intended to provide Conference inspiration and Presenter Cornelia education about Cho, M.D. mushrooms for the health and healing of people and the planet. Workshops will be offered at the beginner through advanced levels on topics such as wild mushroom skills, fungal ecology, fungi and human health and ethnomycology. Fungi are the “grandmothers” of our ecosystem, silently shaping the soil. The conference aims to help modern women connect with the roles and wisdom of their female ancestors who maintained and shared their understanding of the role of the fungal world. This is the only women-run, womentaught, women-focused mushroom conference in the world. Midwest Women’s Herbal is committed to providing herbal education and opportunities for transformation, immersed in the Wise Woman Tradition. For more info or to register, visit Midwest WomensHerbal.com. See ad, page 15.
>> Enter to WIN << A COMPLIMENTARY WEEKEND PASS to the Midwest Women’s Herbal Conference: Mycelium Mysteries Virtual Conference Deadline to Enter September 15 Enter at: NAChicago.com/ mycelium-conference September 2020
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Oak Wood Extract Can Lessen Post-Surgical Effects
Try Foot Reflexology After Heart Surgery
microgen/AdobeStock.com
A brief, hands-on reflexology treatment after a major heart operation can have a significant impact, scientists at Iran’s Tabriz University of Medical Sciences report. Immediately following coronary bypass surgery, 60 of 120 male patients received a 15-minute foot reflexology treatment from nurses. The researchers found that foot reflexology decreased patient agitation and reduced the average amount of time spent on a ventilator.
Consider Mindfulness for Multiple Sclerosis
Hysterectomy surgery is sometimes necessary and may result in postoperative fatigue, headache, nausea, depression or pain. In a study reported in the journal Nutrients, researchers from Slovakia’s Comenius University gave 66 women recovering from a hysterectomy either a placebo or 300 milligrams of oak wood extract. Eight weeks later, those given the oak wood extract had lower oxidative stress, better energy and mood, and a greater ability to perform physical tasks and participate in social activities compared to the placebo group, which mostly saw declines in those areas. chamillew/AdobeStock.com
health briefs
Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.
Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)—“forever chemicals” often found in non-stick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park. 8
Twin Cities Edition
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marcusaurielius/Pexels.com
Reduce PFAS Exposure to Help Delay Menopause
Consider Therapy to Reduce Inflammation
cottonbro/Pexels.com
In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions.
amber-engle/Unsplash.com
amberengle/Unsplash.com
Boost Fun Nutrition with Microgreens Halfway in size between sprouts and full-grown plants, microgreens are bursting with nutrients, but have been mostly relegated to garnishes at upscale restaurants. Researchers at Colorado State University, exploring their acceptability, fed 99 people six separate types of microgreens: arugula, broccoli, bull’s blood beet, red cabbage, red garnet amaranth and tendril pea. The red-colored varieties—beet, cabbage and amaranth—received top marks for appearance, but broccoli, red cabbage and tendril pea scored the highest overall grades. The subjects found the greens were fun (“funfetti”), colorful and attractive. Microgreens, which can be grown quickly indoors year-round with minimal water, offer a possible solution to sustainably feeding the planet, the researchers pointed out. September 2020
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Drawdown Direction
global briefs
Nurses Stand Up Against Climate Change
Planetary Planning Keeping Half the Earth Natural
A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines. The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form. Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.” 10
Twin Cities Edition
NAtwincities.com
Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy. Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste. Mobility: Supporting bike infrastructure, walkable cities and mass transit. Gender equity: Educating girls and family planning. Nature-based solutions: Planting trees, protecting tropical forests and forest protection. Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline. For upcoming events, visit Drawdown.org.
anna shvets fr/ Pexels.com
vegefox.com/AdobeStock.com
Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas.
©Jeremy (Turkey Tail Mushrooms)
upset. They also contain chitin, a fiber that is nearly impossible to digest unless thoroughly cooked. So grab some onions, garlic, thyme and plenty of healthy oil and sauté your favorite fungi. Enjoy.
Five Reasons to Include Mushrooms for Better Health by Linda Conroy
F
or those who enjoy Lung Health Mushrooms contain all sautéed mushrooms Reishi mushrooms nine of the essential on their steaks or have an affinity for the amino acids required for lungs and are used as grilled portabella as a source of protein, they optimal body function. a preventative strategy need no convincing to supporting lung The only other complete for make mushrooms a health. This is espesource of these critical cially important in this staple in their diet. However, there are many more nutritional compounds time of the COVID-19 benefits and reasons to pandemic and for is animal protein. turn to mushrooms for people struggling with better health. asthma. Like many Vitamin D - Similar in how humans other mushrooms, reishi is an adaptogen, convert sunlight on their skin to vitahelping to support the immune and adremin D, mushrooms do the same thing. nal systems during times of stress. Ultimately, you will want to source organic Endocrine System - Turkey Tail mushrooms that are grown in filtered mushrooms have been shown to be helpsunlight, but if those are not available, ful with some types of cancer, specifically mushrooms purchased in the store will those affecting the endocrine system. It benefit significantly from spending time in has been shown to increase the immune the sun. Simply put your mushrooms in a system when given with standard cancer bowl and set them in a sunny window or treatment. outside for an hour or two to allow them Brain Health - Lion’s Mane mushroom to convert the sunlight into vitamin D. stimulates nerve growth factor, a protein In addition, vitamin D is a fat-soluble that promotes healthy brain cells. Lion’s nutrient, so cooking your mushrooms in Mane mushroom will help in maintainbutter or a healthy oil will help your body ing cognitive health and reducing brain assimilate the nutrients into your body. fog brought on by Lyme’s disease. It is also Protein - Mushrooms contain all nine known as a cognitive enhancer, increasing of the essential amino acids required for memory, creativity and motivation. optimal body function. The only other Though we often see button mushcomplete source of these critical nutrition- rooms sliced on our salads, eating mushal compounds is animal protein. rooms raw can cause severe gastrointestinal
Mushroom Pate Ingredients 2 tablespoons oil or fat 1 lb. mushrooms of your choice, sliced 2 whole shallots, scallions or onions, peeled and thinly sliced 2 cloves of garlic, peeled and minced 1 tablespoon fresh thyme 1/4 cup dry wine 1 tablespoon Tamari 1/4 cup of cultured cream or yogurt Instructions Warm oil/fat in a large sauté pan over medium heat. Add sliced mushrooms, shallots and garlic and stir to combine, cooking until mushrooms begin to sweat. Add fresh thyme and wine and stir to combine. Let cook until mushrooms are soft, about 5-7 minutes. Add Tamari and stir again to combine. Transfer mixture to food processor and pulse until a rough purée forms. Add cream. Pulse until a creamy purée forms, season with more tamari, if needed. Transfer to a bowl and serve with baguette, crackers and cheese. Linda Conroy is the owner of Moonwise Herbs in Stoughton, WI. She is a practicing herbalist, providing herbal education via workshops, apprenticeships and individual consultations. Conroy is a community organizer and the founder of the Midwest Women’s Herbal Conference. To learn more, visit MoonwiseHerbs.com. See ad, page 15. September 2020
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Community Members Seek to Serve
Silver Fillings:
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www.NaturalSmilesDental.com 12
Twin Cities Edition
T
his month, we continue our introduction to community members who are running for political office. As we face unprecedented times, it is imperative that we educate ourselves about the people we are asking to serve as our representatives. Meet now two local candidates running in the general election. Each candidate was interviewed by our publisher, Candi Broeffle. The profiles in this article are extrapolated from the interviews and have been edited for print. Kristin Bahner, Candidate, Minnesota State House of Representatives Bahner is running for re-election as the DFL-endorsed candidate for state representative in District 34B, which includes the cities of Maple Grove and Osseo. In addition to serving as the current representative, she is also an IT consultant.
Affordable Health Care It’s unfortunate that our healthcare system is not designed to always give the best possible care. For example, when we discuss preventative care, we talk about what we will and will not pay for, in terms of saving pennies. But it’s penny wise and a pound foolish. Preventative care can not only save money, but complications down the road. We need to take a hard look at how we reform the system to do a better job. I think the government can play a role in making sure that our policies work for real people. One of the bills I presented, and that was passed, was to remove the gag rule that prevented pharmacists from telling a patient they could get their prescription cheaper by buying it off-the-shelf than it would be with their co-pay. This savings can really add up. For seniors or working families who are on a tight budget, who might pay $12 for an over-the-counter medication versus a $20 co-pay, that’s a savings of $8. If this is a monthly medication, the savings is $96 a year. If the person has multiple prescriptions, that can be a huge savings. There are also great alternative methods that can be useful and have shown themselves to be quite effective. As an example, using acupuncture in lieu of prescription drugs for people managing pain. I think there are practical ways to look at this, and I see opportunities for us to not only save money but give better outcomes for patients. I would like to see us take a more critical look at where we can adjust to give better holistic health care.
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Education Funding education is a real issue. For 15 years we have not done a good job of making sure we were adequately funding what is necessary for our teachers and school; everything from buildings and books, to retaining good teachers, to taking care of our students who are in special education and early childhood education. Something I feel passionately about is my work on the Early Childhood Committee. As part of my work, I sponsored programs like home visiting that helps kids get off to a good start. We know that brain development in those early years is off the charts. There are millions and millions of little synapses developing in their brains, particularly from 0 to 5 years of age. Wouldn’t it be incredible if we could close the opportunity gap before there was a gap? I think funding public education is critical. Making sure we have informed and educated citizens is important. A good public education system is fundamental to our democracy. To listen to the full, unedited interview, visit NATwinCities.com or “Green Tea Conversations” radio show on AM950Radio.com. For more information, visit BahnerForHouse.com. Dori Trossen, Candidate, Minnesota State House of Representatives Trossen is the GOP-endorsed candidate for state representative in District 34B, which includes the cities of Maple Grove and Osseo. She is a small business owner and a former licensed in-home childcare provider. Decision to Run for Office I care about children and am passionate about making sure everyone has access to affordable childcare. When I was working outside the home and had my son in childcare, we were paying nearly $300 a week, which is basically nothing compared to today’s prices. It just was not feasible for our family to afford childcare at that price. So, I decided to stay home with my son and become a daycare provider myself. I saw firsthand the regulations that came along with it and how difficult it was to run a business and stay within the parameters which we were given. I feel it is important to look at the regulations and decide which ones make sense and which ones don’t. It is important that we ensure regulations are achievable and reasonable and, of course, that our children are safe. I believe if we can find a more commonsense approach to regulations in licensing, we could attract more childcare providers to the field. More providers mean more competition and, ultimate-
ly, lower prices for families. In addition, if elected as the representative of District 34B, I am the representative for all the people of 34B. It is my goal to poll my community about what is important to them. Having grown up in this district and now raising my own family here, I know this community, and I know that I can represent it well in the Legislature. I also plan to always keep open lines of communication with constituents so that I can keep learning and growing as a Representative. Health Care Health care is a big concern for the people of Minnesota and across the United States. The cost of health care has dramatically increased. We need to find the most fiscally responsible option, while still allowing people to have the freedom to the provides they would like to work with. Education I had the opportunity to work with many children over the years, and it is fun to watch them learn. They all learn very differently, but they are each a genius, depending on how they learn. When children are given the tools they need, they thrive. It is important to me that we take the time to care for children that are struggling, find the reasons why, and help them receive the tools they need to have the greatest chance of success. For more information, visit VoteForDori.com.
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diverse conversations This section is dedicated to educate and celebrate the efforts of those focused on building equity within our community. It is a place to share ideas, encourage conversations and learn how to be an active participant in creating sustainable change.
The Spiritual Dome Prayer Vigil An Invitation to Join In
C
arole Burton is the founder of Radiance Resources and the spirit behind the business. She is a passionate leader and profoundly believes in the power of ethics, equity and accountability in the workplace. With over two decades of experience in diverse industries, Burton honed her craft and found her voice and today guides mission-focused leaders to engage and mentor to create
meaningful, residual change. On Saturday evening, May 30, during the height of the chaos in Minneapolis, Burton was called to start a prayer vigil. As a spiritual person who practices the Catholic faith, she is inviting people of all faiths and beliefs to continue to join her and strengthen this effort, by adding this vigil into their personal spiritual practice. Below is Burtonâ&#x20AC;&#x2122;s explanation of the Spiritual Dome and how you can get involved. This prayer vigil is in the form of a Spiritual Dome originating over the Minneapolis-St. Paul metropolitan area. It is a space made up of prayers and intentions that provides waves of positive change, resources, strength, strategy, and lights of active hope. Along with other ways we spiritually engage, the Spiritual Dome is an added resource, helping us decide how to urgently become leaders of actionable equity. The Spiritual Dome is thickening at its core in Minnesota so that it can continue to grow and expand to cover the world. So far, we are aware of prayers and intentions from Australia, Canada, Colombia, Germany, India, the UK and the U.S.
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Twin Cities Edition
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As a global community, we are writing a new book with an original path and new language. This prayer vigil is a way for all to connect, reflect, reconcile, accept and shift the imprints and impact of the systemic practices of racism throughout all facets of life. You can make personal improvements by using this same approach. You can participate in strengthening the Spiritual Dome into your current personal spiritual practice. This action can be through prayer, meditation, setting intentions or practicing mantras. Keep the prayers in the back of your mind. Share and invite others to do the same. This prayer vigil will be alive for some time as there is no end date. As a society, we are at a crossroads, and the Spiritual Dome will serve as a resource that can help guide us onto a new path that will not be easy, but necessary. Collectively, we will create a new direction that will have a long-lasting impact. We are all grieving, facing our fears and dealing with deep-seated undesired behaviors. This prayer vigil can be one of many actions we can take when we worry about what may be next, asking ourselves what we can do. Please join inâ&#x20AC;&#x201D;we need each other now more than ever. For more information, visit RadianceResources.org.
AM950 Radio Welcomes Santita Jackson
A happy family is but an earlier heaven.
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For more information, visit AM950Radio.com. See ad, page 32.
~George Bernard Shaw
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M950 Radio is proud to announce the addition of â&#x20AC;&#x153;Morning Driveâ&#x20AC;? with Santita Jackson to their regular weekday lineup from 6 to 8 a.m. The Morning Drive is a powerful and compelling show hosted and produced by women of color and is focused on issues affecting our communities both locally and nationally. Santita Jackson Jackson is a multi-talented communicator on radio, television and stage and her credits include on-air contributor on Fox News and a social and political pundit on MSNBC. She uses her voice to address the political, social, cultural and religious issues of our time and effectively communicates her views while reaching audiences from around the globe. Born to the Reverend Jesse and Jacqueline Jackson, Jackson was immersed into a household that was home to the Civil Rights Movement and was a hotbed of political activism. From a young age, she participated in marches and campaigns. The Morning Drive makes national and international issues relatable and connects local stories to international news. From politics and religion to cultural and platonic, familial and romantic relationships, the show promises to deliver on issues important to us all.
September 2020
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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times
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by Sandra Yeyati
s the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way. 16
Twin Cities Edition
The Cocoon of Self-Compassion
Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and expert in this topic, Kristin Neff believes that
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self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.” Encouraging our friends when they’re feeling down or hugging our moms in the
Finding Confidence Through Unpleasant Feelings
Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your moment-to-
moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,”
Rosenberg says. To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer
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morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”
Making Courage a Habit In her book The Courage Habit, life coach Kate Swoboda presents a four-part method for people to face their fears, release the past and live their most courageous life. Access the body. Practice any body-centric activity like mindful meditation, exercise or dancing every single day to release stress and anxiety, become centered and more present, and clear the mind. Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true. Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.” Create community. Reach out to likeminded individuals that are supportive of the changes you are trying to make. September 2020
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Building Up Our Happiness Quotient These exercises are recommended by psychologist Rick Hanson: Slow down, breathe and see the big picture. This simple practice brings us into the present moment, reduces the stress activation in the body, disengages us from verbal chatter and negative reactivity, and buys us time to see more clearly. Take three breaths, making the exhalation longer than the inhalation. Five-Minute Challenge Take in the good. It could be a flower blooming, birds singing or a nice exchange with another person. Slow down, take a few breaths and let it sink in for a minute or two. Focus on something to cultivate. Perhaps it’s patience or gratitude. Look for opportunities to have an experience of this quality and internalize it for another minute. Marinate in pleasant feelings. Cultivate a sense of calm, contentment or warmheartedness for a couple of minutes. 18
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thinking, improved decision making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”
Rewiring the Brain for Positivity
Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce
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physical changes in the brain that are now measurable with things like MRIs,” he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.
©MrMohock"
Anxiety, Worry and Fear T
by Joyce Sobotta
he past six months have instilled anxiety, worry and fear into the entire country. Fear causes chronic stress. Dealing with fear is the same as dealing with any other emotion. It begins with taking time to be aware of what we are feeling. Then ask if it is real or not. What is the worst thing that can happen? Anxiety creates an acidic condition and is stored in the DNA. That emotion then becomes a predominant factor in our lives from that moment on. Stress affects physical organs and parts of the body. Generally, all physical unease (stress) has an underlying emotional aspect.
Focus on What’s Good
Challenges can confront us at any time, and often we are not prepared. We need to remind ourselves that we live in a human body, and the need for spiritual and self-care is of utmost importance. We can no longer ignore the darkness that exists in the world right now. The best way forward is to focus more on the brightness we can bring to others… but only after we have cleared a path of lightness for ourselves. In these heavy, dark times of the pandemic, we need to focus on our inner self. Dan Millman, author of Way of the Peaceful Warrior, says, “To ascend to a higher rung on the ladder of evolution we must go through a period of discomfort, of initiation.”
Self-Care is Essential
Vibrant health and vitality start by taking good care of ourselves. Many people believe their doctor is the only source of knowledge when it comes to treating or taking care of their physical conditions. That is not the case. Sometimes the condition may simply require basic steps such as drinking more water or getting quality sleep. Our bodies already know how to stay healthy. All we need is to be mindful and aware of what our body is telling us. Messages come to us with signs, such as indigestion, diarrhea, itching, feeling tired and other conditions and symptoms. We can tune into our body’s unique advice by listening to our innate self including what thoughts continue to appear and what messages are repeated.
How to Activate Innate Wisdom
• Use quality pure essential oils to calm the mind and rejuvenate the spirit • Learn mind/body techniques such as meditation, relaxation exercises and yoga
• Take a walk outside in a garden, park or woodland • Spend time planting or digging in the soil • Watch more sunsets; nature is a great healer • Listen to the birds; watch a cocoon transform into a butterfly • Consume quality food and water, taking time to relax while eating • Follow a clean diet by eliminating sugars and processed food • Learn food sensitivities that affect digestion and elimination • Watch or play with children • Clear clutter to create inviting space • Take time to manage finances, work and play • Manage time for emails and phone calls • Take breaks as needed • Focus attention on goals and desires; create a collage • Make a list of what is most important daily or weekly • Take time to connect with a spiritual source for meaning and spiritual guidance • Try the Emotional Freedom Technique (EFT) and other modalities to understand the cause of any anxiety These simple actions can awaken and trigger personal power to connect to our inner consciousness (intuition) and healing energy. Take time to try several of these mindful actions to ease anxiety, worry and fear. Joyce Sobotta has a B.S. in education and certifications in holistic aromatherapy and reflexology. She is the founder/owner of Healthy Girls Breast Oil, a homebased, international business. She is available for consultations, personal custom essential oil blends and classes. To learn more, visit Aromatherapy NaturesWay.com. See ad, page 22.
Open your eyes, look within. Are you satisfied with the life you’re living? ~Bob Marley September 2020
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published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more selfcompassionate and more mindfully in the moment than those in a control group.
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Empowerment, Not Perfection
Yoga for Every Body Adaptive Ways Ease Pain and Immobility by Marlaina Donato
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aming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it. Adaptive yoga, designed for people
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challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being. Yoga’s gentle influence goes beyond physical benefits. A 2017 British study
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“Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says Mindy Eisenberg, a Detroit-area certified yoga therapist and author of Adaptive Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.” Ora Ramat, owner of the Wagging Tail Yoga Studio, in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”
Freedom Through Support “Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says Miranda McCarthy, CEO of Wavelength VR (WavelengthVR.com), a healthcare company that produces a library of sciencesupported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE, which offers seated online classes, knows firsthand how yoga can change lives.
“Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 40 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.” Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg. For McCarthy, the biggest takeaway is simple, yet profound self-acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.” Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
Online Yoga Resources Free adaptive yoga classes online from Miranda McCarthy. AdaptiveYogaLive.com YogaJP, YouTube chair yoga classes for people in wheelchairs. Tinyurl.com/WheelchairYogaClasses
Let us read and let us dance– two amusements that will never do any harm to the world. ~Voltaire
Yoga and MS, book from the National Multiple Sclerosis Society. omsyoga.org
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study by Sackett & Schenning, supplementing with carotenoids, vitamin C, vitamin E and zinc reduces the risk of macular degeneration by 25 percent. In a five-year follow-up of this supplementation, there were no adverse health outcomes reported. In addition, those taking the formula showed less circulatory disease-related problems due to the zinc. This supplement is often called AREDS after the name of this study and is readily accessible in most stores. Consider increasing these nutrients through the foods you eat. Make a simple stir fry with plenty of yellow bell peppers— they are full of carotenoids, vitamin C and deliciousness. Sprinkle sunflower seeds on your salad to increase vitamin E. There are so many easy, nutritious and delicious options to explore. Another way you can protect or improve your eye health is with exercise. In a meta-analysis of nine studies, it was found that exercise played a significant role in delaying the onset and slowing the progression of macular degeneration. A daily exercise routine can bring so much benefit to your life, including vision. The type of exercise most beneficial to the eyes is cardio. Just like massage around the eyes, it can increase blood and lymphatic flow and it does that for your whole body. A good goal is to break a sweat at least once a day. Start slow and check in with your doctor if you are new to exercise. Incremental change is powerful and sustainable. Perhaps the most important thing you can do for yourself is to be patient and kind. Think of how you would want to take care of your friends and loved ones. Now, give all that love, kindness and patience to yourself. There are a whole range of outcomes that can be considered successful when thinking about chronic degenerative diseases. The following two cases show the range of possible success from the very rare to the very common. Patient number one is a 46-year-old mother diagnosed with macular degeneration. During her initial consultation, she reported mild visual distortion in her right lower visual field. Without her glasses, her acuity test showed that her right eye was 20/320 and her left eye was 20/250. She experienced a great deal of irritation in her right eye and it was visibly red and slightly puffier than the left eye.
You are a Powerhouse of Vision and Health by Cassandra Rose
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ften, after a degenerative eye disease diagnosis, life can feel overwhelming and scary, so it’s uplifting to know that you have powerful tools available to support your eye health. The most powerful tool in your toolbox is you. You are a powerhouse of possibility and vision. A wonderful way to bring this into focus daily is to practice eye massage with visualization. Directly massaging around the eye can be very beneficial as it increases blood and lymphatic flow. This allows more nutrients to reach your eyes and more inflammatory waste to be carried away. Start at the inner corner of your eyebrow and work all the way around the boney ridge that surrounds the eyes. You can use small circles or gentle lifting and pinching of the skin. Close the session by rubbing your hands together until they are warm and then cup your palms over your eyes while you picture your health vision and all that you want to see. Give your eyes some loving energy as the first and last thing you do for your day. Nutrition also plays an important role in eye health and is something you can do for yourself daily. According to a 2002
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She has a history of surgery in her lower right eyelid due to a childhood cyst removal. Her Optical Coherence Tomography (OCT) scan shows drusen in the retina and macula in both the right and left eye. This patient received a course, visits and followed a home program of massage, nutrition and exercise. In the office, her visual acuity tests had dropped two lines each. Her right eye dropped to 20/250 and her left eye dropped to 20/160. The results from the Amsler grid showed that she was not seeing a distortion in her right visual field any longer. She also experienced significant sleep improvement and reported feeling more resilient to her emotional ups and downs. As recommended, she visited her ophthalmologist to receive a follow-up OCT scan to confirm improvement in her eye health. In a highly unusual outcome, it was found that she had no visible drusen in either eye. Patient number two is an 86-year-old woman. She had been diagnosed with macular degeneration 10 years before beginning the macular regeneration treatments and has been coming in for visits for eight years. She has also followed the home program of massage, nutrition and exercise. Her vision is stable and has shown no signs of degeneration for the last eight years. The health marker she chose for herself is her comfort with reading for long periods. When she began the program, she was able to read for only 10 to 15 minutes at a time. She would experience extreme eye fatigue, mild headaches and mild temporary visual blurring. When she follows her schedule, she does not experience any of these symptoms and reports that she can read until she is tired of reading. When she is unable to keep her regular schedule, she will start to experience fatigue with reading. It subsides again when she gets back to her routine. Through this all, her macula has not shown any degeneration in eight years. In the most common outcome, her vision is stable. Both vastly different patients are successful at continuing to see, read, drive, work and live their best lives. You can, too. Cassandra Rose, L.Ac., is a licensed acupuncturist specializing in macular regeneration, a program that benefits degenerative eye diseases such as macular degeneration, retinitis pigmentosa, dry eye and more. To learn more, visit RoseLAc.com. See ad, page 3.
Let's Talk Natural Wellness In-depth interviews with natural health professionals who share the latest information for you to lead a   healthier, happier life. Sundays from 10-11 am Podcasts available at AM950Radio.com
We must continue to go forward as one people, as brothers and sisters. ~John Lewis
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Attention life coaches and yoga studio owners Based on recent feedback and regular inquiries from our readers, we are creating two region-wide directories one for life coaches and one for yoga teachers. Because we understand these are challenging times for small business owners, we have made this VERY affordable,
$249 for the entire year
(this guide will run for 12 consecutive months) Includes:
1 calendar listing/month (in print) unlimited online calendar listings basic online directory listing
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optional upgrade:
$498 for the entire year Includes:
2 calendar listing/month (in print) unlimited online calendar listings PREMIUM online directory listing 2Â news briefs/year (up to 300 words) 1 article/year (up to 800 words) PREMIUM Community Resource Guide listing with logo in the Deadline - October 15th 2021 Annual Directory
©BrentHofacker”
Saffron has been shown to aid in curbing appetite to assist in the cessation of emotional eating and mindless snacking.
SAFFRON The Sunshine Supplement
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by Alina Hornfeldt
affron is known to many people as “the spice worth its weight in gold”. The beautifully red-colored strands are notable for being exotic, expensive and luxurious. But saffron has been gaining notoriety in the health and wellness industry lately as an addition to supplementation routines for better mood, increased libido and weight management. Saffron is the most expensive spice in the world—a pound can cost anywhere between $500 and $5,000. The reason it is so costly is due to the painstaking method required to hand harvest the delicate strands. Coming from the Crocus sativus flower, saffron originated in Greece, where its medicinal properties are historically renowned. The most popular and current use for supplementing with saffron is that it may improve mood and help treat depressive symptoms. Nicknamed “the sunshine spice”, saffron has shown in studies to be significantly more effective than placebos at treating mild-to-moderate depression symptoms. These studies also found that participants taking saffron reported fewer side effects than those using other treatments. Another sunshiny benefit of saffron is fewer PMS symptoms. PMS refers to the days before menstruation when one may experience distressing symptoms that are disruptive to their daily lives, which may be physical, emotional or psychological. These include irritability, headaches, pain, cravings and more. Saffron taken at 30mg daily was more effective than a placebo taken by individuals 20 to 45 years of age in treating the broad range of PMS symptoms. One study found that just smelling saffron for 20 minutes helped to lower cortisol levels and decrease anxiety in PMS sufferers. An aphrodisiac is a supplement that helps boost one’s libido. Saffron has been shown in studies to have aphrodisiac properties relating to erectile dysfunction, desire, lubrication and overall satisfaction in individuals taking 30mg daily. A healthy libido has been shown to improve mood and general wellbeing which can lead to a higher quality of life. Weight management is an aspect of health that many Americans are interested in working on to achieve holistic wellness. Saffron has been shown to aid in curbing appetite to assist in the cessation of emotional eating and mindless snacking. Although researchers are unsure of exactly how saffron works in the body to curb appetite, in two individual eight-week studies, taking saffron significantly reduced appetite, total fat mass, body mass index and waist circumference. It is theorized that saffron works to elevate mood which in turn aids in achieving weight management goals.
Saffron has been highly prized for centuries, and we are just beginning to understand how and why. As well as a potentially beneficial supplement for depression and PMS, libido and weight management, studies are being done to find out how saffron benefits memory, free radical damage, fights cancer and reduces heart disease. Saffron may be difficult to add into your everyday diet, but quick and easy with which to supplement. Considered generally safe and with no side effects, we will be seeing this super supplement incorporated into many people’s routines. After all, everyone deserves some sunshine in their day. Alina Hornfeldt is the marketing manager at Mastel’s Health Foods. The staff at Mastel’s is experienced, deeply knowledgeable and available to help you find those supplements that best suit your needs. Mastel’s is located at 1526 St. Clair Ave., St Paul. For more information, call 651-690-1692 or visit Mastels.com. See ad, page 13.
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wise words
Sandra Marinella on the Healing Power of Writing Our Stories by Sandra Yeyati
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n award-winning teacher and author of The Story You Need to Tell: Writing to Heal from Trauma, Illness, or Loss, Sandra Marinella has empowered thousands of people to use stories, poems and journal writing to find greater well-being and resilience in their lives. Prompted by a breast cancer diagnosis and her own journal, she helps people connect with their truth and move beyond entrenched negative emotions and thoughts.
What is the power of story and personal writing?
We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.
How do we get unstuck from playing out stories in our minds?
A story that keeps looping, one that you 26
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are obsessed with, is generally being replayed in the emotional centers, or right side, of your brain, and you don’t have much control over it. To get unstuck, you need to voice this story and complete it. Writing it down and sifting through it later can help. Once you do this, you can be logical and choose how you’re going to interpret, frame and live with it. In the book, I talk about Chris, whose sister was homeless and died. He was struggling with that story. It was going around in his mind, over and over, all the time. He was in pain and grieving from the loss of his sister. It took him a while before he decided to rewrite the story as fiction, telling it in the way he wished it had come out. In the process, he was able to better understand his loss, make peace with it and set it free.
How do we edit our stories while remaining grounded in reality?
We do not want to lie to ourselves. We want to know our truth, but there is so much wisdom in what we call “positive illusions”. If we can choose to take a hard story and see it in a very positive way, we can find threads of it that we can weave through our truth, and let that help us grow and make our vision of our story better.
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If we don’t tell others or write our stories, can they harm us?
Yes. I think they can, but I don’t want to underestimate the value of silence. When we are facing trauma, we need space and time and silence to be able to wrap our heads around the hard things that are happening to us. But then, breaking the silence is cathartic. It releases the pain. It helps us establish not only that we have the pain, but how we can bear it. Later, we can come back to those words and reflect on them—that’s when we come to understand more about where we are, what we think, what we feel and how we can move forward and rewrite and regrow our stories in positive ways.
Do you have any recommendations for those suffering in these trying times?
I’ve interviewed many war veterans, and they said that when they were out in the midst of warfare, they had to put their thoughts and emotions on hold so that they could move forward and be strong. That’s why many of them were falling apart with PTSD afterwards. I also interviewed a few soldiers who carried journals into war and found it extremely helpful to be able to scream, yell and release their words into them. We should be giving all healthcare workers journals and online support on how to write and how to take care of themselves. Counseling and therapy are wonderful, and I wish we could provide it to everybody all the time, but we can’t; and journal writing, or any kind of therapeutic writing, is such a wonderful backup for a human being to have when they are struggling. Keeping a pandemic journal might prove to be not only a healthy choice for our times, but a treasure historically for our grandchildren. Sandra Yeyati, J.D., is a freelance writer. Reach her at SandraYeyati@gmail.com.
Stand up for what you know is right. ~Ronald Isley
calendar
featured event
FRIDAY, SEPTEMBER 4 Sound Healing: Heart-Centered Awareness-Sound Invoking Silence – 7-8pm. Calm your work week by coming into soft, relaxing, inner stillness. Vibration as stress reduction-a peaceful callingin-the-weekend guided meditation/visualization going inward, discovering our infinity. $10. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Holistic-Gateway.com/Calendar.
MONDAY, SEPTEMBER 7 Cosmic Weather Report – 6:30-9pm. An in-depth presentation about the major transits that are showing up in our headlines, and some ways these developments might find expression in the chapters to come. We’ll look at some relevant astrological events from history and explore the evolutionary lessons that are on the plate for our collective now. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Also offered online via zoom, email AstrologerSaleem@gmail.com to arrange this option. Holistic-Gateway.com/Calendar.
SATURDAY, SEPTEMBER 19 Divine Messages with Nea Clare – 6:30-9pm. Nea Clare is a channel for Spirit and works predominately with The HAO-a collective, multi-dimensional force that shares verbal and energetic messages through her. These events are designed for you to be able to have a personal audience with Spirit, to receive teachings that will awaken your consciousness to the Truth of You. Everyone who attends will receive an audio recording from the event. $30 in advance/$35 at the door. NeaClareScheduling.as.me/Archangels.
TUESDAY, SEPTEMBER 22 Know Your Body with Natural Family Planning – 7:30-8:30pm. This virtual workshop teaches you how to recognize what your body is already telling you by learning the basics of natural family planning. Free. NATwinCities.com/events/190079/ natural-family-planning-virtual-workshop.
ongoing events Please call or check the websites to ensure the classes or events are still scheduled for that week.
ongoing Free Online Classes – The University of Minnesota is among the largest public research universities in the country, offering undergraduate, graduate, and professional students a multitude of opportunities for study and research. Class-Central.com/ University/Minnesota. GROOVE Movement Class – Various days, times and locations. A fun, simple and exciting way to experience dance that nurtures body, mind, heart and soul. No dance experience required. All fitness levels welcome. Classes use all genres of music and include a warmup, dance, stretching, and a brief meditation. AeroDanceFitness.com/Schedule.
Midtown Global Market – Mon-Sat 10am-8pm. & Sun 10am-6pm. If you’re looking for a more unique shopping experience, head to the Midtown Global Market, where more than 50 vendors sell food and trinkets ranging from local produce to Somalian pastries, Middle Eastern olives and Asian spices. There are also cultural events – from musical performances to Irish stepdancing lessons. Free. 920 East Lake St, Minneapolis. MidtownGlobalMarket.org/visit. Virtual Open House – Online anytime. Stop in to our YourTube channel to meet our practitioners. Learn about the services we offer, what you can expect, and “virtually” visit our new location. Free. YouTube. com/channel/UC-3p504Okp6ldZNhLZn00hw.
monday
Qigong Classes for Health – 10:30-12pm. A fabulous way to begin each week! Learn how to use the power of your breathing, mind and simple movements to enhance and balance the flow of energy in your body. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. Holistic-Gateway.com/Calendar.
tuesday Weekly Guided & Silent Meditation – 1111:30am. Led by a Prayer Chaplain in the Meditation Room, this meditation is the same one going on concurrently at Unity Village. It alternates affirmative prayer and silence. Donation based. Online. UnityOfTheValleyMN.org /events-classes.
thursday Meditation and Stress Reduction – 12:30-1:15pm. Experience meditation and mindfulness directly through discussion and practice of simple stress reduction techniques. Discover and activate your ability to be patient and to truly enjoy. $15. Holistic Gateway, 11 Little Canada Rd E #11, Little Canada. HolisticGateway.com/Calendar. Hatha for Everyone – 6-7pm. Everyone is welcome to this weekly drop-in class. All levels. Relieve stress, achy joints, improve balance at all levels and increase your sense of well-being. $10. Meditation Center, 631 University Ave NE, Minneapolis. TheMeditationCenter.org. Free Meditation – 7-8:30pm. Join us for a free weekly meditation. Sahaja Yoga Meditation, Eden Prairie City Hall, 8080 Mitchell Rd, Eden Prairie. Contact: JPatpatia@gmail or 651-730-2078. FreeMeditation.com.
friday Gentle Yoga for Every Body – 10:30-noon. A welcoming environment for students of all shapes and sizes. $15 drop-in. River Garden Yoga, 455 W 7th St, St. Paul. RiverGardenYoga.com.
Discover Your Highest Purpose Sri Harold Klemp, the spiritual leader of Eckankar, shares wisdom through stories and spiritual insights that bring meaning, connection, and humor to the workings of Spirit in everyday life.
Fridays at 7pm. Watch on MCN Channel- 6 TV For more information, visit Eckankar.org, TempleofECK.org or Facebook.com/ Eckankar. See ad, page 24.
featured event Virtual Conference: Mycelium Mysteries: A One-of-a-kind Women’s Mushroom Conference Theme: Mushrooms as the Grandmothers of our ecosystem. Workshops offered at the beginner through advanced levels, and include topics in wild mushroom skills, fungal ecology, fungi and human health, and ethnomycology. Learn and get comfortable with mycological skills in a supportive, “fungal” community. Keynote speakers: Guiliana Furci author of Fungi of Chile, the Field Guide; Litt Woon Long, author of The Way of the Woods on Mushrooms and Mourning.
Sept 25-27 Watch on MCN Channel- 6 TV More info & to register: MidwestWomensHerbal.com. See ad, page 15.
classifieds Fee for classifieds is $1 per word\ per month. To place listing, email content to Publisher@NATwinCities.com. Deadline is the 10th of the month. MASSAGE THERAPIST IMMEDIATE OPENING FOR A MASSAGE THERAPIST to join our supportive, wellestablished team. Optimal Wellness Solutions is an independently owned wellness center whose mission is to help individuals heal physically, mentally, emotionally and spiritually. We offer a warm atmosphere, well-run practice, flexible schedule and generous compensation. Email Michele.Schramm@comcast.net for details.
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community resource guide
CHIROPRACTIC
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAtwincities.com. to request our media kit.
BODY WORK
BREAST HEALTH
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, LMT • 612-922-2389 Bhakti Wellness Center 7550 France Avenue S, #220, Edina
AROMATHERAPY NATURE’S WAY
Healthy Girls’ Breast Oil Joyce Sobotta • 715-828-0117 text or call
Specializing in persistent, chronic pain relief and mysteries of the body. Serving clients covered by auto insurance and worker’s compensation with a doctor’s referral. Also serving clients seeking the experience of deep relaxation and more selfconnection. Skilled and compassionate care. See ad, page 3.
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NAtwincities.com
Holistic breast health consults with education on the lymphatic breast self-massage for improved circulation. Consultations about pure essential oils for emotional and physical health. Custom blends created for you. See ad, page 22.
GOLDEN SUN CHIROPRACTIC
Una Forde, DC • 952-922-1478 International Village Arcade Building 220 West 98th St, Suite 7, Bloomington Quality chiropractic care. Experience holistic healing and gentle chiropractic adjustments that allow the nervous system to relieve such symptoms as headache, back, neck pain and numbness which allow your body to return to a state of balance and well-being. 25 years’ experience.
COACHING CHANNEL OF DIVINE WISDOM Nea Clare NeaClare.com Nea@NeaClare.com • 612-227-3854
You can have a personal audience with your guides and the Archangels and Ascended Masters. Get clarity. Take action. Feel connected. Book your session today and save 25%, using code: IAMWISE17. Or call Nea for a free consult. See ad, page 20.
COACHING COMPOSURE COACHING
Candi Broeffle, MBA, CPC Candi@ComposureCoaching.com 763-270-8604 ComposureCoaching.com Master your business so you can practice your passion. Business coaching for purpose-driven entrepreneurs to clarify your vision, build your confidence and create a soul-centered strategy. Call today for a free Discovery Session and get on your path to business success. See ad, page 23.
SOUL PURPOSE COACH & HOLISTIC HEALER
Barbara Brodsho, MA 612-444-9751 • BarbaraBrodsho.com Providing spiritual guidance to help live your purpose and thrive utilizing your soul’s Akashic Record. Discover your soul’s innate gifts, create a vocation that aligns with your soul’s passion, and gain new perspective, clarity and insight about your life’s challenges by understanding the lessons your soul chose to experience. Schedule a free discovery session to learn how to create a purpose-filled life. See ad, page 22.
COLORPUNCTURE PSINERGY NATURAL HEALTH & HOLISTIC WELLNESS SchaOn Blodgett, CCP, BTAT 93 Little Canada Rd West - Ste. 100 Little Canada/Roseville 612-217-4325 • PsinergyHealth.com
Offering empirical & sciencebased natural health therapies including Esogetics/Colorpuncture, basic Ayurvedic Medicine, as well as spiritual/energy-based therapies like Access Consciousness Bars, I-Ching, reiki and more. See ad, page 21.
COMPUTER REPAIR PSINERGY TECH
André Thomas - A+ Certified 93 Little Canada Rd West - Ste. 100 Little Canada/Roseville 612-234-7237 • PsinergyTech.com “Do you have a sick Computer?” We Keep Computer Repair Simple. Onsite/In-Home or Office, Bring-to-Us Computer Repair Services. 2011-17 Angie’s List Super Service Award Winner. Local • Greener • Highly Rated.
DENTIST HEALTH CENTERED DENTISTRY N7915-902 St River Falls, WI • 715-426-7777 HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.
ENERGY HEALING EMOTION CODE HEALING
Master Hong Certified Emotion Code Practitioner 9672 63rd Ave N, Maple Grove 763-208-4246 or 914-708-9463 Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session only $35.
NATURAL SMILES DENTAL CARE 4700 Lexington Ave N, Suite D Shoreview 651-483-9800 NaturalSmilesDental.com
We ’ r e a n i n t e g r a t i v e practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad, page 12.
PURE DENTAL
Dr. Amy Ha Truong 6230 10th St. N., Ste 520, Oakdale 651-731-3064 • PureDentalMN.com Pure Dental offers integrative, holistic, alternative and biological dentistry for your dental health. We take pride in providing quality, holistic dental care and service for our patients. See ad, page 21.
SEDATION AND IMPLANT DENTISTRY 1815 Suburban Ave, St. Paul ToothBuilder.com 651-735-4661
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-of-the-art dental procedures that result in beautiful, long lasting smiles! We specialize in safe removal of infected teeth as well as placing ceramic implants and restorations. See ad, page 14.
TOOTH BY THE LAKE
1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad, page 6.
ENVIRONMENTAL HEALING SOUL WHISPERER: RELEASING LOST SOULS Annette Rugolo ReleasingLostSouls.com
Children and some adults have the ability to see the spirits that are living among us. Others will hear or see unexplained noises or movement. Read the first two chapters in my book for free at ReleasingLostSouls.com. I share many experiences that explain what’s happening and what can be done. See ad, page 13.
ESSENTIAL OILS AROMATHERAPY NATURE’S WAY Joyce Sobotta 715-828-0117 AromaTherapyNaturesWay.com
Education about pure essential oils and the lymphatic system available on my website. I offer consultations and custom blends that work synergistically for a wide range of emotional and health concerns. See ad, page 22.
GRAPHIC DESIGN CAMPFIRE STUDIO
Sara Shrode, Graphic Designer Minneapolis, MN 612-554-6304 • CampfireStudio.net Sara@CampfireStudio.net Ignite the possibilities of your next project by having Campfire Studio design it! Innovative, fullservice graphic design studio that takes the essence of a campfire—warmth, stories, community—and infuses it into every design project we do.
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INTEGRATED HEALTH
HEALTH FOOD STORES MASTEL’S HEALTH FOODS 1526 St Clair Ave, St Paul Mastels.com • 651-690-1692
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products and pride ourselves on stocking hardto-find items. See ad, page 13.
HOUSING - SUPPORTIVE
HOLISTIC GATEWAY, CENTER FOR THE HEALING ARTS
FRAN BIEGANEK, MS, LP
We are a healing arts collaborative offering a variety of services like Esogetics Colorpuncture, Energy Emission Analysis, Reiki, Qigong, Acupuncture and more. As a community-building center, we offer classes and workshops on astrology, meditation, reiki and energy healing, as well as yoga. See ad, page 7.
As a Licensed Psychologist and holistic practitioner, Fran works with clients to identify areas of potential growth, obstacles to growth, and processes that facilitate healing and transcendence of those obstacles. She provides traumainformed therapy that supports your goals of resiliency, healing and feeling better. See ad, page 3.
11 Little Canada Rd. E., Little Canada Cornelia@Holistic-Gateway.com 763-807-9866 • Holistic-Gateway.com
MACULAR REGENERATION
BROEFFLE LATIMORE ADULT FOSTER CARE
License #1102359 • 763-600-6967 8600 Northwood Parkway, New Hope
PSYCHOTHERAPY
CASSANDRA ROSE, L.AC.
Bhakti Wellness Center • 7550 France Ave. S. Suite 220, Edina 612-564-9947 • FranBieganekTherapy.com
RADIO/PODCASTS
Providing a caring and supportive home for adults, no matter their abilities. With 28-plus years of experience, we offer a nurturing and family-like environment for up to four residents who are elderly and/or have developmental disabilities. Residents receive assistance with personal cares, meal prep and feeding assistance, medication administration, transfers and mobility, transportation and advocacy. We treat your loved one like family.
612-564-8714 • RoseLAc.com Bhakti Wellness Center 7550 France Ave. S., #220, Edina
AM950 THE PROGRESSIVE VOICE OF MINNESOTA
Cassandra specializes in Macular Regeneration, a program using Acunova and Micro-Acupuncture, microcurrent therapy, herbs and supplements to benefit degenerative eye diseases such as macular degeneration, retinitis pigmentosa, Stargardt’s, conjuntivitis, post-herpetic eye pain, dry eye and more. See ad, page 3.
The only Progressive Talk Radio station in Minnesota. We strive to provide the best progressive programming available and feature national talkers Bill Press, Thom Hartmann, Stephanie Miller, Norman Goldman, and more. We are also dedicated to local programming that creates a community forum for important Minnesota Progressive issues. See ad, page 32.
INTEGRATED HEALTH
MASSAGE/STRETCHING
BHAKTI WELLNESS CENTER 7550 France Ave. S., #220, Edina 612-859-7709 • BhaktiClinic.com
Bhakti provides a holistic environment where independent practitioners come together to offer an integrative path to wellness; mind, body and spirit. Our providers offer chiropractic, energy therapy, massage, microcurrent therapy, acupuncture, psychotherapy and much more so that you can feel your best, remain healthy & thrive. See ad, page 3.
Would your clients enjoy Natural Awakenings magazine? Email Publisher@NATwinCities.com and get free copies delivered right to your door.
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HEALING TAJ
Theodore Rick Active Isolated Stretching (AIS) International Village Arcade Building 220 West 98th St, Ste. 7, Bloomington HealingTaj.com • 763-913-6722 “I love massage, but too often it feels good temporarily and then the pain and tightness comes back again. I have found with AIS that by stretching and lengthening the fibers, almost like a yoga/massage that the pain doesn’t come back again,” Warren King.
ORTHOPEDIC ACUPUNCTURE & BODYWORK JOHN MONTES, L.AC.
612-568-8889 • monteslac.com Bhakti Wellness Center, 7550 France Ave S., #220, Edina John is a licensed Acupuncturist, Medical Massage Therapist and Herbalist. With orthopedic acupuncture and body work he provides a whole-person approach to pain management taking into consideration mental and emotional health. His work is a carefully crafted balance between science and intuition. John is fluent in English and Spanish. See ad, page 3.
NAtwincities.com
AM950Radio.com
SOLAR ALL ENERGY SOLAR
1264 Energy Lane, St Paul 800-620-3370 • AllEnergySolar.com All Energy Solar is a trusted leader in the solar energy industry. We provide clean, green, solar energy solutions for residential, commercial, agricultural, and government clients. Our team of industry professionals have been focused on providing long-term, trusted relationships since 2009. Our industry experience allows us to confidently handle every aspect of the solar process. See ad, page 28.
SPIRITUAL TEACHINGS ECKANKAR TEMPLE OF ECK 7450 Powers Blvd., Chanhassen 952-380-2200 • Eckankar.org
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life. See ad, page 24.
We are looking for the next Natural Awakenings publishers—the connectors, the change makers, the motivated individuals that want to make a difference in their community. This is more than a job; it’s a life-changing opportunity to inspire others to make choices that benefit themselves and the world around them. And you’ll have fun while you’re doing it! Financing opportunities are available for as little as $15,000 down. Call us for more information, we would love to talk! Natural Awakenings is a franchise family of 55+ healthy living magazines, celebrating 26 years of publishing! This rewarding, homebased franchise opportunity includes training and ongoing support, following a wellestablished and proven business model.
Learn more today:
239-530-1377
NaturalAwakenings.com/Franchise September 2020
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AM950 is the only Progressive Talk Radio station in Minnesota. We strive to provide the best progressive programming available. We feature national talkers Thom Hartmann, Stephanie Miller, Norman Goldman, Amy Goodman, and Brad Friedman. We are also dedicated to local programming that creates a community forum for important Minnesota Progressive issues. As one of the few independently owned radio stations in the country, we are proud to cover news, issues, and stories that are not carried by the corporate media. The talk radio format allows us to air diverse voices and challenge conventional and establishment thinking, all with the goal of creating progressive change in our community.
Weekend Lifestyle Shows
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SATURDAYS 9AM - 10AM
SATURDAYS 1PM-3PM
SUNDAYS 10AM - 11AM
AM950Radio.com
SUNDAYS 11AM-12PM
