Adaptive Ways Ease
Pain and Mobility
Self-Care for Tough Times
on the Healing Power
of Writing Our Stories
September 2020 | Twin Cities Edition | NAtwincities.com
2 Twin Cities Edition NAtwincities.com
of Private Practices
7550 France Ave S. Suite #200 | Edina, MN 55435
612-564-8714 | Bhakticlinic.com
acupuncture and more for degenerative eye diseases
Keep reading, working,
driving and living your
best life longer!
There is hope! Call Today!
Cassandra Rose, L.Ac. | (612) 564-8714
at Bhakti Wellness Center
For more info:
612-517-7716 | Mperialhealth.com
John integrates Neuromuscular
and Myofascial Therapies with
Acupuncture and Dry Needling
to treat the root of the problem.
Auto insurance referrals are welcome.
A whole-person approach
to chronic pain and injury.
John Montes LAc. CMT
We are committed to being of service
to our community offering:
Direct Primary Care
Urgent Care visits
Visit BhaktiClinic.com/covid-19 for updates and scheduling or call 612-859-7709
HEALTHY LIVING HEALTHY PLANET
TWIN CITIES EDITION
Publisher Candi Broeffle
Editors Cheryl Hynes
Writer Jackie Flaherty
Ad Sales Candi Broeffle
Design & Production Sara Shrode
T a r g e t e d D i g i t a l M a r k e t i n g
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11 FIVE REASONS TO
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THE PANDEMIC AGE
Self-Care Strategies for Tough Times
19 ANXIETY, WORRY
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Adaptive Ways Ease Pain and Immobility
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26 SANDRA MARINELLA
on the Healing Power of
Writing Our Stories
6 news briefs
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20 fit body
26 wise words
28 resource guide
Natural Awakenings Twin Cities
Adds Digital Marketing Arm
Bold 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
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
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For more information, visit BoldExpressionsDigital.com.See ad, page 4.
Coming Next Month
I’ve always loved yoga because you get to connect to a
deep religious truth while stretching your legs.
Kari Seaverson DDS
John Seaverson DDS
Tooth by the Lake
HOLISTIC GENERAL DENTISTRY
Hopkins, MN 55343
To advertise or
participate in our
next issue, call
Experience healthier dentistry
6 Twin Cities Edition NAtwincities.com
All Energy Solar
Midwest Womens Herbal Conference
Functional Art Solar
Project in Uptown
Solar 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
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.
Online This Year
a virtual women’s
conference to be
25, 26 and 27
by the Midwest
Conference, is intended
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
Try Foot Reflexology
After Heart Surgery
A brief, hands-on
after a major heart
operation can have a
significant impact, scientists
at Iran’s Tabriz
University of Medical
Sciences report. Immediately
bypass surgery, 60
of 120 male patients received
a 15-minute foot
from nurses. The researchers found that foot reflexology
decreased patient agitation and reduced the average
amount of time spent on a ventilator.
for Multiple Sclerosis
Oak Wood Extract Can
Lessen Post-Surgical Effects
necessary and may
result in postoperative
or pain. In a study
reported in the
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.
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.
Reduce PFAS Exposure
to Help Delay Menopause
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
8 Twin Cities Edition NAtwincities.com
to Reduce Inflammation
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
compared with those not receiving
therapy. The immunity
improvements were strongest among patients that
received CBT or multiple interventions.
Boost Fun Nutrition
Halfway in size between sprouts and full-grown plants,
microgreens are bursting with nutrients,
but have been mostly relegated to
garnishes at upscale restaurants.
Colorado State University,
exploring their acceptability,
fed 99 people six
separate types of microgreens:
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.
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
10 Twin Cities Edition NAtwincities.com
Nurses Stand Up
Against Climate Change
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
Energy: Supporting a clean energy future by promoting
energy efficiency and advocating for a transition to
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
Nature-based solutions: Planting
trees, protecting tropical forests and
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
For upcoming events, visit
anna shvets fr/ Pexels.com
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.
©Jeremy (Turkey Tail Mushrooms)
Five Reasons to
for Better Health
For those who enjoy
on their steaks or
grilled portabella as a
source of protein, they
need no convincing to
make mushrooms a
staple in their diet. However,
there are many more
benefits and reasons to
turn to mushrooms for
Vitamin D - Similar in how humans
convert sunlight on their skin to vitamin
D, mushrooms do the same thing.
Ultimately, you will want to source organic
mushrooms that are grown in filtered
sunlight, but if those are not available,
mushrooms purchased in the store will
benefit significantly from spending time in
the sun. Simply put your mushrooms in a
bowl and set them in a sunny window or
outside for an hour or two to allow them
to convert the sunlight into vitamin D.
In addition, vitamin D is a fat-soluble
nutrient, so cooking your mushrooms in
butter or a healthy oil will help your body
assimilate the nutrients into your body.
Protein - Mushrooms contain all nine
of the essential amino acids required for
optimal body function. The only other
complete source of these critical nutritional
compounds is animal protein.
by Linda Conroy
Mushrooms contain all
nine of the essential
amino acids required for
optimal body function.
The only other complete
source of these critical
is animal protein.
Lung Health -
have an affinity for the
lungs and are used as
a preventative strategy
for supporting lung
health. This is especially
important in this
time of the COVID-19
pandemic and for
people struggling with
asthma. Like many
other mushrooms, reishi is an adaptogen,
helping to support the immune and adrenal
systems during times of stress.
Endocrine System - Turkey Tail
mushrooms have been shown to be helpful
with some types of cancer, specifically
those affecting the endocrine system. It
has been shown to increase the immune
system when given with standard cancer
Brain Health - Lion’s Mane mushroom
stimulates nerve growth factor, a protein
that promotes healthy brain cells. Lion’s
Mane mushroom will help in maintaining
cognitive health and reducing brain
fog brought on by Lyme’s disease. It is also
known as a cognitive enhancer, increasing
memory, creativity and motivation.
Though we often see button mushrooms
sliced on our salads, eating mushrooms
raw can cause severe gastrointestinal
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
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
providing herbal education
via workshops, apprenticeships
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.
Or harmful too?
This is a picture
of a “Silver”
filling. It is 50 -
If the mercury in
this filling were spilled in a school,
it would be evacuated....
This is a picture
of a “light cured”
They can last as
long or longer
fillings with no danger of releasing
harmful heavy metals.
As noted on Dr. Mercola,
Dr. Oz, and 60 Minutes...
Mercury fillings may have a
significant negative impact on your
Make 2020 2017 YOUR year
for healthy choices!
Dr. Madelyn Pearson is the
current president of the
Holistic Dental Association and
has advanced training in safe
Call or visit our website for
more info: (651) 483-9800
Seek to Serve
This 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.
12 Twin Cities Edition NAtwincities.com
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
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
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
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, ultimately,
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 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.
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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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.
Dome Prayer Vigil
An Invitation to Join In
Carole 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 Burton’s explanation of the Spiritual Dome and how you can
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
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.
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,
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 in—we
need each other now
more than ever.
For more information, visit
14 Twin Cities Edition NAtwincities.com
AM950 Radio is proud to announce the addition
of “Morning Drive” 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.
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
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A happy family is but an
~George Bernard Shaw
in the Pandemic Age
Self-Care Strategies for Tough Times
As 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 NAtwincities.com
by Sandra Yeyati
The Cocoon of
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
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
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
Finding Confidence Through
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-tomoment
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
“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,”
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
“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
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
Create community. Reach out to likeminded
individuals that are supportive
of the changes you are trying to make.
Building Up Our
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.
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 Twin Cities Edition NAtwincities.com
thinking, improved decision making and,
perhaps most importantly, an ability to
“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
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
physical changes in the brain that are
now measurable with things like MRIs,”
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.
by Joyce Sobotta
The 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
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
• Spend time planting or digging in the
• Watch more sunsets; nature is a great
• 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
• Manage time for emails and phone
• 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
• 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,
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?
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.
Taming 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.
Yoga for Every Body
Adaptive Ways Ease
Pain and Immobility
Adaptive yoga, designed for people
by Marlaina Donato
20 Twin Cities Edition NAtwincities.com
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
“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
Online Yoga Resources
Free adaptive yoga classes online from Miranda McCarthy.
YogaJP, YouTube chair yoga classes for people in wheelchairs.
Yoga and MS, book from the National Multiple Sclerosis
Let us read and let us
dance– two amusements
that will never do any
harm to the world.
You are a Powerhouse
of Vision and Health
by Cassandra Rose
Often, 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
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.
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715-828-0117 text or call
Educator, Aromatherapy, Lymphatic, Consultations
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Your Soul’s Journey
Barbara Brodsho, LLC
612-444-9751 Schedule a free Discovery Call.
22 Twin Cities Edition NAtwincities.com
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
specializing in macular
regeneration, a program that
benefits degenerative eye
diseases such as macular
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.
life coaches and
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)
1 calendar listing/month (in print)
unlimited online calendar listings
basic online directory listing
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2 calendar listing/month (in print)
unlimited online calendar listings
PREMIUM online directory listing
2 news briefs/year (up to 300 words)
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Guide listing with logo in the
2021 Annual Directory
Deadline - October 15th
24 Twin Cities Edition NAtwincities.com
Saffron has been shown
to aid in curbing appetite
to assist in the cessation
of emotional eating and
The Sunshine Supplement
by Alina Hornfeldt
Saffron 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,
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.
can do you good
Join the Natural Awakenings
For more info, visit:
Sandra Marinella on the
Healing Power of Writing
of The Story You
Need to Tell: Writing
to Heal from Trauma,
Illness, or Loss,
Sandra Marinella has
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
by Sandra Yeyati
26 Twin Cities Edition NAtwincities.com
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.
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
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
Sandra Yeyati, J.D., is a freelance writer.
Reach her at SandraYeyati@gmail.com.
Stand up for what you
know is right.
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
going inward, discovering our infinity. $10. Holistic
Gateway, 11 Little Canada Rd E #11, Little
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.
Please call or check the websites
to ensure the classes or events
are still scheduled for that week.
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/
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.
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.
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.
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.
Weekly Guided & Silent Meditation – 11-
11:30am. 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.
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. Holistic-
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,
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.
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
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.
Mycelium Mysteries: A
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.
Watch on MCN Channel- 6 TV
More info & to register:
MidwestWomensHerbal.com. See ad, page 15.
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Deadline is the 10th of the month.
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.
community resource guide
Connecting you to the leaders in natural health care and green living
in our community. To find out how you can be included in the Community
Resource Guide, email Publisher@NAtwincities.com. to request our media kit.
MYOFASCIAL RELEASE &
Barb Ryan, LMT • 612-922-2389
Bhakti Wellness Center
7550 France Avenue S, #220, Edina
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.
AROMATHERAPY NATURE’S WAY
Healthy Girls’ Breast Oil
Joyce Sobotta • 715-828-0117 text or call
Holistic breast health consults
with education on the lymphatic
breast self-massage for improved
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
CHANNEL OF DIVINE WISDOM
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.
28 Twin Cities Edition NAtwincities.com
Candi Broeffle, MBA, CPC
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.
PSINERGY NATURAL HEALTH &
SchaOn Blodgett, CCP, BTAT
93 Little Canada Rd West - Ste. 100
612-217-4325 • PsinergyHealth.com
Offering empirical & sciencebased
natural health therapies
basic Ayurvedic Medicine,
as well as spiritual/energy-based
therapies like Access Consciousness
Bars, I-Ching, reiki
and more. See ad, page 21.
André Thomas - A+ Certified
93 Little Canada Rd West - Ste. 100
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.
HEALTH CENTERED DENTISTRY
River Falls, WI • 715-426-7777
Whole Person Dentistry observes
and deals with the mind,
body and spirit, not just your
teeth. This approach to dentistry
encompasses both modern
science and knowledge
drawn from the world’s great
traditions in natural healing.
NATURAL SMILES DENTAL CARE
4700 Lexington Ave N, Suite D
We’re an integrative
practice committed to
promoting dental wellness
and overall assistance to
the whole person. We
desire to participate in the
creation of healthier lives,
while being sensitive to physical, philosophical,
emotional and financial concerns. See ad, page 12.
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
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
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.
EMOTION CODE HEALING
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.
SOUL WHISPERER: RELEASING
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.
AROMATHERAPY NATURE’S WAY
Joyce Sobotta 715-828-0117
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.
Sara Shrode, Graphic Designer
612-554-6304 • 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.
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
ADULT FOSTER CARE
License #1102359 • 763-600-6967
8600 Northwood Parkway, New Hope
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.
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
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HOLISTIC GATEWAY, CENTER
FOR THE HEALING ARTS
11 Little Canada Rd. E., Little Canada
763-807-9866 • Holistic-Gateway.com
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.
CASSANDRA ROSE, L.AC.
612-564-8714 • RoseLAc.com
Bhakti Wellness Center
7550 France Ave. S., #220, Edina
Cassandra specializes in Macular
Regeneration, a program using
Acunova and Micro-Acupuncture,
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.
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.
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.
FRAN BIEGANEK, MS, LP
Bhakti Wellness Center • 7550 France Ave. S.
Suite 220, Edina
612-564-9947 • FranBieganekTherapy.com
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.
AM950 THE PROGRESSIVE VOICE
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.
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.
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.
30 Twin Cities Edition NAtwincities.com
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