Natural Awakenings Twin Cities August 2021

FREE 

HEALTHY LIVING 

HEALTHY PLANET 

CHANGE YOUR MIND and 

BE HAPPIER 

Back-to-School 

Wellness Tips 

How to Garden 

FOR POLLINATORS 

Preserving the Harvest 

CLASSIC WAYS TO STORE 

GARDEN BOUNTY ALL YEAR 

Unleash Your 

True Potential 

WORKING WITH A 

LIFE COACH CAN HELP 

August 2021 | Twin Cities Edition | NAtwincities.com

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August 2021 

3

HEALTHY LIVING HEALTHY PLANET 

letter from the publisher 

TWIN CITIES EDITION 

Publisher Candi Broeffle 

Editors Cheryl Hynes 

Randy Kambic 

Ad Sales Candi Broeffle 

SchaOn Blodgett 

Design & Production Sara Shrode 

CONTACT US 

P.O. Box 27617 

Golden Valley, MN 55427 

Ph: 763-270-8604 

NAtwincities.com 

SUBSCRIPTIONS 

Subscriptions are available by sending $25 

(for 12 issues) to the above address. 

Natural Awakenings Publishing Corporation 

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© 2021 by Natural Awakenings. All rights reserved. 

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Natural Awakenings is a free publication distributed 

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call to find a location near you or if you would like 

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We do not necessarily endorse the views expressed in 

the articles and advertisements, nor are we 

responsible for the products and services advertised. 

Check with a healthcare professional regarding the 

appropriate use of any treatment. 

Natural Awakenings 

Magazine is ranked 

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Happiness and gratitude are the foundations for a good life. 

Without happiness, it is hard to appreciate anything in our 

lives, from the small pleasures of everyday life to the more 

meaningful achievements. Gratitude is the acknowledgment of what 

we have been given. It is important to remember that there is always 

something to be grateful for, even when times are difficult. 

Happiness is more than just a feeling; it’s an action. It can be as 

simple as smiling and saying thank you to someone who has done something 

for you, or spending time with people you enjoy being around. 

Candi Broeffle 

Though it can be hard to accept, happiness comes from within and does not depend on 

anything outside of our control, such as how other people view us or what they do. When we 

seek external happiness, it will last only so long before the good feelings start wearing off. 

This month’s feature article, “Think Yourself Happy,” provides seven ways to change 

your inner thoughts to bring more happiness into your life. As a professional coach, I 

find especially effective the approach of adopting new habits to encourage gratitude, 

clearing away the assumptions, expectations and negative inner talk. 

Additional articles that we are excited to bring you include: 

• “Pollinator-Friendly Yards: Gardening for Wildlife with Native Plants” – It is a 

personal dream to one day have a yard that is completely low maintenance and pollinator-friendly. 

By taking small steps each growing season, we can all create a world 

safe for bees, butterflies and birds. This article provides resources to learn how. 

• “Preserving the Harvest: Classic Ways to Store Garden Bounty All Year” – Each 

year it seems that more people are learning how to preserve the fruits, vegetables 

and meat that are abundant in the Minnesota summer and autumn seasons. 

With plenty of tips, tricks and recipes, this article is sure to motivate even the 

beginners among us. 

• “Back-to-School Wellness: Tips to Keep Kids Healthy” – School is just around 

the corner, and now is the time to plan for a successful academic year for our 

children. Practicing healthy habits is the foundation that allows our children to 

concentrate, learn and enjoy their school experience. 

• “Unleash Your True Potential: Working with a Life Coach Can Help” – With the 

many changes in the last 18 months, professional coaching has become even more 

mainstream. If you have yet to hire a coach, this article will help you understand 

what to expect and provide insight for what you should consider when hiring one. 

These are just some of the excellent articles we have for you this month. As always, 

we strive to bring you common sense approaches to better health and well-being—physically, 

mentally, emotionally, socially and spiritually. 

In happiness with gratitude, 

Candi Broeffle, Publisher 

4 Twin Cities Edition NAtwincities.com

Natural Awakenings is a family of 50+ healthy living 

magazines celebrating 27 years of providing the 

communities we serve with the tools and resources 

we all need to lead healthier lives on a healthy planet. 

16 

13 THE KEY TO A 

HEALTHY AND HAPPY 

BACK-TO-SCHOOL 

Contents 

14 

14 POLLINATOR-FRIENDLY 

YARDS 

Gardening for Wildlife with Native Plants 

16 THINK YOURSELF HAPPY 

Seven Ways to Change Your Mind 

and Be Happier 

20 

ADVERTISING & SUBMISSIONS 

20 PRESERVING 

THE HARVEST 

Classic Ways to Store Garden Bounty 

All Year 

22 BACK-TO-SCHOOL 

WELLNESS 

Tips to Keep Kids Healthy 

24 

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! 

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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. 

24 UNLEASH YOUR 

TRUE POTENTIAL 

Working with a Life Coach Can Help 

DEPARTMENTS 

6 news briefs 

8 health briefs 

10 global briefs 

12 eco tip 

14 green living 

20 conscious eating 

22 healthy kids 

24 healing ways 

26 calendar 

28 classifieds 

28 resource guide 


5

news briefs 

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Infusion Health: A New Podcast 

for Health-Conscious Listeners 

Infusion Health is a new podcast that aims to appeal to listeners 

interested in learning about holistic health from a Western 

medicine viewpoint, presented by Cris Patrick and Rachel Kass. 

Unlike many podcasts that 

cover Eastern methods 

and philosophies without 

considering an opposing 

viewpoint, Infusion Health 

aims to incorporate both 

viewpoints to give listeners a 

balanced perspective. 

Modern Western 

medicine is well-known 

for its systematic approach Cris Patrick and Rachel Kass 

in which licensed healthcare 

professionals apply medication, therapy and surgery to treat 

symptoms and diseases, whereas the goal of holistic medicine is not 

only to promote good physical health, but also mental well-being, 

spiritual growth, emotional stability and social integration. With this 

in mind, Infusion Health podcast covers aspects of both Western 

and Eastern perspectives by fusing conventional medical practices 

with traditional holistic methods. 

Kass, in her role as a healthcare worker, recognizes that it is not 

her job to convince the two perspectives to come together, but she 

would like to educate the audience so that their fear of starting down 

a new path is reduced. “I want to bring together doctors, physician 

assistants, nurses, pharmacists, physical therapists, chiropractors, 

and other medical professionals, as well as farmers, nutritionists, 

herbalists, personal trainers, energy healers, small-business owners 

and others from the holistic community,” shares Kass. “By doing this, 

I can educate our listeners on how they can combine both approaches 

and, in turn, become their best advocate.” 

Infusion Health podcast is being built by Kass and Patrick, who 

both continue to work full-time jobs. Together, they are raising five 

children, and this family of seven strives for better health. 

For more information, go to LoveInfusionHealth.editorx.io/mysite. 


Western 

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Podcast 

Listen on 

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7

health briefs 

Eat Produce to Lower 

Stress and Heart Disease 

People needing a push to eat more fruits and vegetables might be 

motivated by two new studies from Australia’s Edith Cowan 

University. Studying data from 8,600 Australians between 

the ages of 25 and 91, researchers found people that 

ate at least 470 grams (about two cups) of fruits and 

vegetables per day had 10 percent lower stress levels 

compared to those that ate less than half that amount. 

“Vegetables and fruits contain important nutrients 

such as vitamins, minerals, flavonoids and carotenoids 

that can reduce inflammation and oxidative stress, and therefore improve 

mental well-being,” says lead author Simone Radavelli-Bagatini. 

In a second study based on 23 years of data on 50,000 Danes, researchers found 

that those that consumed one cup each day of the most nitrate-rich vegetables like 

leafy greens and beets had about a 2.5 mmHg lower systolic blood pressure and a 12 

to 26 percent lower risk of peripheral artery disease, heart attacks, strokes and heart 

failure. Eating more than one cup daily didn’t increase the benefits, they found, and 

blending greens into smoothies (but not pulp-destroying juicing) is a good option for 

increasing intake. 

sommai/AdobeStock.com 

Microbiome Linked to Risk 

of Death from Disease 

Certain gut microbiota can predict 

possible causes of mortality, 

reports a new study from 

Finland’s University of Turku. 

Researchers collected stool 

samples from 7,055 Finnish 

adults around 50 years old 

and followed them for 15 

years. They found that greater 

numbers of bacteria from the 

Enterobacteria family increase the risk of death from 

cancer, respiratory disorders and gastrointestinal 

disease. “Many bacterial strains that are known to be 

harmful were among the Enterobacteria predicting 

mortality, and our lifestyle choices can have an impact 

on their amount in the gut,” says study co-author 

Teemu Niiranen. 

frenta/AdobeStock.com 

Eat Oily Fish 

to Live 

Longer 

Omega-3 

fatty acids have 

previously been 

linked to better heart, brain, eye and joint health, and 

a new large-scale analysis published in Nature Communications 

suggests that omega-3s from oily fish may 

also extend lifespan. Researchers reviewed pooled data 

from 17 studies of 42,466 people that were followed an 

average of 16 years. Those that had the highest amount of 

fish-based omega-3s in their blood—at the 90th percentile—had 

a 13 percent lower risk for death than people 

with omega-3 levels in the 10th percentile. The risk of dying 

from cardiovascular disease was 15 percent lower and 

from cancer 11 percent lower. The blood levels of alphalinolenic 

acid omega-3s obtained from plant-based 

sources like nuts and flaxseed did not show a conclusive 

link to lower mortality. 

pixelbliss/AdobeStock.com 


Avoid Air Pollutants to Protect 

Children’s Mental Health 

Exposure to even moderate levels of traffic-related air pollutants 

during childhood results in a greater risk of mental 

illness by age 18, Duke University researchers report in 

JAMA Network Open. In the study, the psychiatric health of 

2,000 twins from England and Wales followed into adulthood 

was compared to recorded levels of air pollution in 

their neighborhoods. Twenty-two and 84 percent of the 

twins, respectively, were found to have had exposure to 

nitrogen oxides and fine particulate matter that exceeded 

World Health Organization (WHO) guidelines. Higher levels 

produced the most symptoms, including depression and 

anxiety. The effect, although weak compared to family 

history, equals that of other neurotoxicants known to harm 

mental health, particularly childhood exposure to lead. 

Previous evidence suggests that air pollutant exposures can 

cause inflammation in the brain and may lead to difficulty 

regulating thoughts and emotions. 

WHO estimates that nine of 10 people worldwide are 

exposed to high levels of outdoor air pollutants emitted by vehicles, waste disposal, power plants, factories and other industrial 

processes. Studies show increased hospital admissions for many psychiatric illnesses during poor air quality days 

in China and India. “Because harmful exposures are so widespread around the world, outdoor air pollutants could be a 

significant contributor to the global burden of psychiatric disease,” says lead author Aaron Reuben. 

satjawat/AdobeStock.com 

Avoid Sugary Drinks to 

Reduce Colorectal 

Cancer Risk 

Getting teens 

to eat well can 

be an uphill 

battle, but new 

evidence shows 

its long-term 

importance. 

Drinking two 

sugary drinks 

per day 

from ages 13 to 18 increases by 32 percent the risk of 

colorectal cancer in women by age 50 when compared to 

drinking less than one such drink each week, Washington 

University School of Medicine researchers report in the 

journal Gut. The study used data from the Nurses’ Health 

Study II, which tracked the health of nearly 116,500 

female nurses from 1991 to 2015. Other drinks, including 

milk and unsweetened coffee, were associated with a 

decreased risk. Early-onset colorectal cancer rates have 

risen alarmingly in the last 20 years, causing the American 

Cancer Society to lower its recommended age for a first 

colonoscopy from 50 to 45. 

andrii kovalAdobeStock.com 

GROW 

YOUR BUSINESS 

Secure this ad spot! 

Contact us for special ad rates. 

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9

global briefs 

Bugs Matter 

Soil Regulators Soft on Pesticide Use 

Pesticides cause 

significant harm to 

earthworms and 

thousands of other 

vital subterranean 

species. These invertebrates, 

nematodes, 

bacteria and 

fungi filter water, recycle nutrients and help regulate the 

planet’s temperature. The most comprehensive review 

ever conducted on how pesticides affect soil health, 

published in the journal Frontiers in Environmental Science, 

reveals that beneath fields of monoculture crops, a toxic 

soup of insecticides, herbicides and fungicides is wreaking 

havoc on the ecosystem. 

The study recommends changes in how regulatory 

agencies like the U.S. Environmental Protection Agency 

(EPA) assess the risks posed by the nearly 850 approved 

pesticide ingredients. Presently, regulators ignore pesticide 

harm to earthworms, springtails, beetles and many 

other subsoil critters. The EPA relies on one insect, the European 

honeybee, to represent the thousands of species 

that live or develop underground. The ongoing escalation 

of pesticide-intensive agriculture and pollution are major 

driving factors in the precipitous decline of many soil organisms 

that are critical to maintaining healthy soils. This 

contamination has been identified as the most significant 

driver of soil biodiversity loss in the last decade. 

Reversing Ruin 

Superfund Mine-Polluted Stream Restorations See Success 

Thorny Problem 

Cactus Poachers Are Denuding Deserts 

Large investments have been made to clean up acid drainage into streams and rivers 

polluted by toxic metals from abandoned mining sites. A new study published in 

Freshwater Science based on long-term monitoring data from four U.S. Environmental 

Protection Agency Superfund sites in California, Colorado, Idaho and Montana 

shows that cleanup efforts can allow affected streams to recover to near natural 

conditions within 10 to 15 years after abatement work begins. 

David Herbst, a research scientist at UC Santa Cruz and co-author of the paper, 

says, “The good news from them all is that Superfund investments can restore the 

water quality and ecological health of the streams.” Researchers combined data 

from long-term monitoring during periods of 20 years or more using aquatic insects 

and other diverse invertebrate life such as flatworms and snails as indicators of the 

restoration of ecological health, with nearby unpolluted streams as standards for 

comparison. Much of the recovery occurred within the first few years of treatment. 

Herbst says that the promising results suggest that even daunting environmental 

problems can be remedied. 

More than 30 percent of the 

world’s 1,500 or so cactus 

species are threatened 

with extinction, 

and criminal scavengers 

are primarily 

to blame. A 2020 

seizure by authorities 

in Italy yielded 

more than 1,000 of 

some of the rarest cactuses 

in the world, valued at more 

than $1.2 million on the black 

market. Some were over 100 

years old. President of the Association 

for Biodiversity and Conservation Andrea Cattabriga 

helps police identify specimens taken from tourists or 

intercepted in the mail. He says, “Here is an organism that 

has evolved over millions of years to be able to survive in 

the harshest conditions you can find on the planet, but that 

finishes its life in this way, just as an object to be sold.” 

Trafficking can take a serious toll because many species 

are highly localized and often extremely slow-growing, 

thus quite sensitive to over-harvesting. 

Cactuses and other 

succulents have become 

popular on social media, 

promoted by indoor plant 

influencers for their unusual 

appearance and minimal 

care requirements. The 

pandemic has increased 

their popularity, with shops 

unable to keep some species 

in stock. Sales of legally 

sourced plants could help 

offset illegal trade, with the 

proceeds going directly to 

communities living alongside 

the plants, creating an 

incentive to protect them. 

dmitry kovalchuk/AdobeStock.com 

sheilaf2002/AdobeStock.com 


okfeler/AdobeStock.com 

Animal Alert 

UN Methane Report Faults Big Meat and Big Dairy 

The United Nations Environment Programme 

and the Climate and Clean Air Coalition have 

released a Global Methane Assessment of 

emissions from fossil fuels, agriculture 

and waste management. With livestock 

contributing 32 percent of the methane 

footprint, the Institute for Agriculture 

and Trade Policy (IATP) stresses the 

need to regulate and mitigate methane 

emissions from global meat and dairy 

companies. The U.S. Environmental 

Protection Agency has also identified 

the factory farm system of hog and dairy 

operations with liquified manure lagoon 

systems as responsible for rising methane emissions related to agriculture. 

IATP European Director Shefali Sharma says, “Disappointingly, the assessment calls for more technological fixes 

such as feed additives and biodigesters to reduce agriculture’s methane footprint, rather than addressing the core of 

the problem. Untenable growth of animals in the food chain is spurred on by a powerful meat and dairy industry that 

bears no costs for this environmental debacle, but passes it on to farmers and consumers.” The report provides evidence 

that a new policy framework accounting for the factory farm system’s emissions and aiding a transition to more scaleappropriate 

agroecological systems of animal production that will be less harmful to people and the climate is needed, 

according to Ben Lilliston, IATP director of climate strategies. 

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11

Silver Fillings: 

Just ugly? 

Or harmful too? 

This is a picture 

of a “Silver” 

or “Amalgam” 

filling. It is 50 - 

52% MERCURY! 

If the mercury in 

this filling were spilled in a school, 

it would be evacuated.... 

This is a picture 

of a “light cured” 

composite filling. 

They can last as 

long or longer 

than mercury 

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 

overall health. 

Make 2021 2017 YOUR year 

for healthy choices! 

Dr. Madelyn Pearson is the 

current president of the 

Holistic Dental Association and 

has advanced training in safe 

mercury removal. 

Call or visit our website for 

more info: (651) 483-9800 

www.NaturalSmilesDental.com 

eco tip 

maridav/AdobeStock.com 

Bug Battle 

How to Keep Mosquitoes at Bay 

It’s no fun fending off uninvited airborne 

guests at the family cookout, 

but bloodthirsty bugs are an inevitable 

part of summer. Mosquitoes aren’t just 

an annoyance; they can carry infectious 

diseases like West Nile and Zika 

viruses, so it’s important to know the 

best ways to keep them at bay. 

Sprays containing the chemical 

DEET—developed by the U.S. Army 

after World War II and made commercially 

available in 1957—have long 

been the go-to option for mosquito repellent. 

DEET sprays came under scrutiny 

after isolated reports of seizures; 

these were subsequently dismissed as 

involving “off label” applications such 

as ingesting DEET (it’s best not to drink bug juice). DEET can occasionally cause 

a rash or skin irritation; however, the U.S. Environmental Protection Agency 

(EPA) and Centers for Disease Control and Prevention have both deemed DEET 

sprays as generally safe and effective for both adults and kids as young as two 

months. DEET also breaks down quickly in the environment, posing minimal 

danger to wildlife. 

For outdoor lovers seeking a more natural bug repellent, one formula performs 

as well as DEET at stopping mosquitoes and even better at repelling 

ticks: products containing oil of lemon eucalyptus extract, which contains the 

naturally occurring compound para-menthane-3,8-diol (PMD), a byproduct 

of the leaves of Corymbia citriodora tree. In a study published in the Journal of 

Insect Science in 2015, researchers from New Mexico State University found that 

it deterred mosquitoes for up to six hours, unlike largely ineffective candles, 

bracelets and ultrasonic devices. 

The PMD compound differs from lemon-eucalyptus essential oil, so look 

specifically for repellents containing PMD, found at most outdoors sports stores 

and major retailers. Lemon-eucalyptus essential oil itself is also sometimes 

touted as a natural mosquito deterrent, but like other essential oils like clove or 

citronella, the limited protection it offers is short-lived, as their volatile compounds 

evaporate quickly. While DIY insect repellents made from essential oils 

smell wonderful and are easy to make, they can also irritate the skin at higher 

concentrations and in some cases, such as clove oil, be toxic to pets. Products 

containing essential oils are also not registered by the EPA, and therefore not 

tested for efficacy. 

Products containing Picaridin, a chemical modeled on black pepper, also have 

proven to be as effective as DEET. Picaridin-based products are better at deterring 

mosquitoes from landing than DEET, and are less oily and strong-smelling. 

The percentage of DEET or Picaridin in a product determines how long it protects, 

with higher concentrations providing longer protection with fewer reapplications. 

Those benefits taper off at 30 percent DEET and 20 percent Picaridin. 

Covering up with long sleeves and spraying clothes, not just skin, with insect 

repellent will help keep skeeters at arm’s length and also help keep off ticks. 


Since most people, including children, are under chronic 

stress, cortisol levels are elevated most of the time. This has a negative 

effect on the gut microbiome and increases intestinal permeability 

which can lead to a lowered immune system, leaky gut 

syndrome and other illnesses and diseases. 

The Key to a 

Healthy and Happy 


by Jackie Furlong 

Start the new school year right—healthy with a strong immune 

system and good energy, happy with less anxiety and 

more self-esteem, and all with a strong memory and focus. 

The key to all of this is the gut-brain connection. Emotions 

can influence the gut while the gut can influence emotions. A 

troubled gut can send signals to the brain and a troubled brain 

can send signals to the gut. Our gut has been referred to as our 

“second brain” because there is such a strong connection. 

Gut-Brain Connection 

The gut microbiome is made up of trillions of bacteria, fungi, 

viruses and other microorganisms that live in the digestive tract, 

and it plays a major role in mental and physical health. A balanced 

microbiome is critical for healthy digestion and the absorption of 

nutrients from food. It is also critical for healthy brain function 

and good moods since food is broken down by the microbiome. It 

affects the production of brain chemicals which help with feelings 

of being calm, relaxed, capable, and high self-esteem. As much as 

95 percent of the hormone serotonin, which helps with feelings of 

emotional well-being, is produced in the gut. Since 70 to 80 percent 

of our immune system is in the gut, a balanced microbiome is 

critical for the strength of overall health. 

Brain-Gut Connection 

Brain (emotional) stress affects the gut. Stress increases cortisol 

which is the fight or flight hormone produced to protect the body 

when in life-threatening situations. It moves more blood flow toward 

the large muscles and limbs but away from the digestive tract. 

Balancing the Gut Microbiome 

Too many of the following items will negatively impact the gut 

microbiome: 

• Antibiotics, antacids and anti-inflammatory medications, 

like ibuprofen or naproxen sodium, have been shown to 

compromise the gut microbiome by feeding the bad bacteria, 

killing off the good bacteria, causing inflammation, 

breaking down the intestinal lining, and creating small 

holes (a leaky gut). 

• Wheat products. Wheat grown in the U.S. is sprayed 

heavily with glyphosate which binds to essential minerals 

making them unavailable to the gut microbes. 

• High amounts of refined sugars have been linked to increased 

inflammation in the body. Pay attention to: 

- Soft drinks, energy drinks, sports drinks and juices 

which are all concentrated sources of sugar. 

- Foods with added sugar like cereal, baked goods, 

candy and dairy desserts. 

- Foods that turn into sugar such as breads, pasta, 

chips, pretzels, crackers. 

• Processed foods and fast foods are laden with bad fats, additives 

and preservatives, and have low nutritive value. 

To improve gut health, include in the diet probiotic foods 

that add good bacteria to the gut. People can increase their intake 

of fermented foods such as plain kefir, sauerkraut, fermented 

pickles (not vinegar-made), kimchi, plain yogurt (organic, full 

fat, no added sugar) and kombucha. Adding aged cheese and raw, 

unfiltered apple cider vinegar will also help. 

Prebiotic, fiber-rich foods will feed the good bacteria and repair 

the intestinal lining. These include spinach, romaine lettuce, 

strawberries, cucumbers, tomatoes, broccoli, kale, wild rice, steel 

cut oats, flax seeds and almonds. 

When it comes to developing and maintaining gut health, 

the simplest approach is to eat real foods. Ask yourself if the food 

you are eating has a root or a parent. Choose healthy proteins, 

fats and vegetables at each meal. Exercise regularly to help reduce 

stress and increase physical endurance. 

Jackie Furlong’s passion for nutrition began in 1986 

when she and her husband, Dr. Marty Furlong, 

opened MetroEast Natural Healing Center. Furlong 

has a Bachelor of Science degree in chemistry from 

the University of Minnesota and is certified with the 

American Fitness Professionals & Associates and the 

Institute for Integrative Nutrition as a Holistic 

Health Coach. She developed the Guided Nutrition Program in 2014 

which has not only been successful in helping patients make the 

changes necessary to achieve greater health, but is now being offered 

in clinics all over the nation. To learn more, visit Nutrition 

Chiropractic.com. See ad, page 15. 


13

green living 

Pollinator-Friendly Yards 

Gardening for Wildlife with Native Plants 

by Betsy S. Franz 

vaceslavromanov/AdobeStock.com 

For some people, perfectly mowed 

lawns without a trace of a weed or 

an insect makes them proud, but 

they may not realize that this method of 

gardening and landscaping could be harming 

the local ecosystem and the important 

pollinators that we rely on to keep food 

and flowers reproducing. 

Pollinators are the creatures that move 

pollen grains 

from the male 

anther of one plant 

to the female stigma 

of another, thereby 

helping plants to produce 

seeds for the next 

generation. According 

to the U.S. Fish and Wildlife Service, these 

hard-working animals pollinate more than 

75 percent of the world’s flowering plants 

and nearly 75 percent of our crops, including 

chocolate and coffee. Without pollinators, 

say biologists, neither the human race 

nor the Earth’s ecosystems would survive. 

Like many species, some pollinators 

are showing steady population declines, 

attributed in part to habitat loss and 

exposure to pesticides. The U.S. Environmental 

Protection Agency reports that 

grassy lawns occupy almost 2 percent of 

the total U.S. land mass, making grass 

the single largest irrigated crop in the 

country, which is why the way 

that people garden and maintain 

their landscapes can either 

harm or help pollinators. 

Many people spending 

more time at home last 

year due to the pandemic 

did more gardening and 

maintaining of their own 

landscapes, often without 

realizing the significance and 

impact of their activities. “Now, 

for the first time in its history, gardening 

has taken on a role that transcends 

the needs of the gardener. Like it 

or not, gardeners have become important 

players in the management of our nation’s 

wildlife,” writes Douglas Tallamy, an 

agriculture and natural resources professor 

at the University of Delaware, in his book 

Bringing Nature Home. 

“Bees are what comes to mind when 

most people think of pollinators, but 

pollinators include many other species, 

including some flies, moths, butterflies, 

wasps and beetles, as well as bats, hummingbirds 

and even a few mammals,” says 

David Mizejewski, a naturalist with the 

National Wildlife Federation. Fortunately, 

the same principles that make home landscapes 

more inviting to pollinators also 

make it safer and friendlier for a wide 

variety of wildlife. 

Rethink the Perfect Landscape 

“One of the main dangers for pollinators 

is loss of appropriate habitat,” says Andre 

Kessler, an ecology and evolutionary biology 

professor at Cornell University. “To 

help them, give up your idea of the perfect, 

manicured landscape and aim to restore 

their preferred habitat.” Kessler suggests 

leaving part of a landscape a bit untidy by 

including native plants and mowing less often. 

“An island of native vegetation usually 

provides flowering plants year-round and, 

similarly important, nesting sites for native 

bees,” he says. 

Tallamy advocates halving the total amount 

of space devoted to lawns in the continental 

U.S.—reducing water, pesticide and fertilizer 

use—and replacing grass with plants that 

sustain more animal life. Leave the leaves, 

sticks and debris, says Mizejewski. “Many 

species rely on leaf litter for food, shelter and 

nesting material. Many moth and butterfly 

caterpillars overwinter in fallen leaves before 

emerging in spring.” 

anna hoychuk/AdobeStock.com 

14 

Twin Cities Edition NAtwincities.com

Choose Appropriate Plantings 

With so many different species of pollinators 

across the diverse terrain of America, 

few plants work for all locales. Most experts 

believe the best option is choosing 

native plants. The Pollinator Partnership 

(Pollinator.org) lists plants for each zone 

by ZIP code, as well as the pollinators 

they attract. There are also native plant 

societies in many areas that offer specific 

recommendations. 

Eliminate the Chemicals 

“Probably the most important thing the 

home gardener can do to overcome the 

pollinator and broader biodiversity crisis 

is to avoid using any pesticides,” says Kessler. 

“The uncontrolled use of insecticides 

and herbicides is the major reason for 

the dramatic loss of insect life in general 

and most other organisms depending on 

those insects.” 

“It is now within the power of individual 

gardeners to do something that 

we all dream of doing: to make a difference,” 

Tallamy writes. “In this case, the 

difference will be to the future of biodiversity, 

to the native plants and animals 

of North America, and the ecosystems 

that sustain them.” 

Betsy S. Franz is a freelance writer and 

photographer who seeks a loving, sustainable 

balance between the nature of our world 

and the inner nature of man. 

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jenko ataman/AdobeStock.com 

THINK YOURSELF 

HAPPY 

Seven Ways to 

Change Your Mind 

and Be Happier 

by Ronica O’Hara 

What is happiness? Aristotle pondered it, our country’s 

founders encouraged its pursuit, but only 

now—thanks to the thriving field of Positive 

Psychology—have we learned more precisely how to attain and 

sustain it. In thousands of studies in the last two decades, researchers 

have watched babies share crackers, put Tibetan monks 

in brain scanners, asked college students to do kind deeds and 

explored databases, among other strategies. A major finding has 

emerged: Happiness is, to a great degree, in our own hands—or 

more exactly, our own minds. 

“You get to choose,” says trailblazing researcher Barbara 

Fredrickson, author of Positivity and Love 2.0 and a professor at 

the University of North Carolina. “No matter where your river of 

emotions flows today, over time and with continued effort and 

attention, you can change its course and location to live a happier, 

more positive life.” Using advanced brain imaging technology, 

neuroscientists and psychologists have discovered that the brain is 

“plastic” and malleable. When we change our thinking and actions 

in positive ways, brain neurons start rewiring themselves to make 

newfound happiness settle in, especially if our practices are repetitive. 

“Interestingly, changes can start quite quickly,” says neuro- 

scientist Andrew Newberg, who has authored 10 books on the 

brain, emotions and spirituality, including Words Can Change 

Your Brain. “For those changes to become more fully ingrained, it 

can take a few months, but it does not necessarily require hours a 

day for many years.” 

A change in thinking shifted the behavior and life of John 

Peterson, a sales manager at a major West Coast auto retailer and 

editor of SafeDriveGear.com. “I was unhappy and miserable, so I 

decided to give gratitude a shot,” he recalls. “It was mechanical to 

start, but the reactions I got turned into a domino effect.” Instead 

of giving cursory thanks, he praised a co-worker’s kindness in 

handing him a daily cup of coffee; now they chat about their 

families. Instead of “keeping myself to myself,” he offered to help 

a neighbor he barely knew to clean gutters; now they’re “barbecue 

besties,” he says, adding, “I was kind of blown away at the incredible 

effect gratitude had on my life, both in improving my mental health 

and boosting my relationships. It was a real revelation to me!” 

Positive psychologists offer two major approaches: adopting 

habits that encourage happiness and clearing away the mental 

debris that blocks it. Many books and websites offer a wide range 

of theories, techniques and tips. “The most effective practices for 


jenko ataman/AdobeStock.com 

you are the ones that you enjoy and are willing to do more often,” 

says Tchiki Davis, Ph.D., a Psychology Today blogger and founder 

of The Berkeley Well-Being Institute. The following are researchbased 

methods to enhance happiness: 

Aim for a three-to-one ratio of 

1 positive to negative experiences 

The difference between languishing and flourishing, says Fredrickson 

in her book Positivity, is constructing a life in which 

heartfelt positive experiences outnumber the negatives by three to 

one. Positive experiences that flow from feelings such as gratitude, 

serenity, hope, awe and love can be as simple as exchanging smiles 

with a passerby, patting a friend on the back, joking with a cashier, 

picking up something that someone has dropped or planting a 

kiss on a son’s head. She emphasizes that the experiences must 

be authentic and heartfelt: acting “Pollyanna-ish” out of habit or 

pasting on a smile can actually make us feel worse, and positivity 

can turn toxic if it’s relentlessly turned on 100 percent of the time. 

“True happiness is not rigid and unchanging,” she says. 

When it comes to marriage, five positive interactions for every 

negative one is the “magic ratio” that makes it happy and stable, 

according to studies by renowned relationship psychologist John 

Gottman, author of What Makes Love Last. “Successful long-term 

relationships are created through small words, small gestures and 

small acts,” he writes. 

Flip negativity by 

2 reframing experiences 

Positive reframing involves shifting misery-making thinking to 

see the positive side of any situation. Canadian researchers reported 

in a 340-person survey at APA PsycNet that during the pandemic, 

reframing was the most effective mental health strategy; 

people practicing it gradually felt better, while people that vented, 

distracted themselves or disengaged from others fared worse. 

Reframing strategies include viewing a problem as a challenge, a 

learning opportunity or a way to help others; finding the higher 

purpose or divine order in a bad situation; exploring what the 

unexpected benefits might be; and finding humor in a situation. 

Defuse the inner critic 

3 with caring self-talk 

Berating ourselves for our shortcomings is a sure route to suffering, 

but applying self-compassion powerfully lowers the volume. 

It involves three elements: treating ourselves as kindly as we 

would a dear friend; realizing that making mistakes is intrinsically 

human so we’re not alone; and non-judgmentally facing our emotions 

without denying or indulging them, according to its major 

theorist, psychologist Kristin Neff, author of Self-Compassion: Stop 

Beating Yourself Up and Leave Insecurity Behind. Numerous studies 

show that people that practice self-compassion have less selfdoubt 

and fewer negative thoughts, are less likely to feel anxious 

or depressed, enjoy better health and relationships and are more 

resilient and motivated to change. 

Another way to handle the inner critic is to transform it by 

befriending and chatting with it, a method used in voice dialogue 

therapy and in the Internal Family Systems approach. Jackie Graybill, 

a Seattle songwriter and piano teacher, calls her “mean girl” 

inner critic Brutista Dynasticus. “I’ll find myself responding to an 

inner thought like, ‘You look fat. Just how much weight have you 

gained over COVID?!’ with a recognition like, ‘Oh, Brutista, that 

wasn’t very nice. I may have some extra pounds, but this healthy 

body has gotten me through a freaking pandemic! Show a little 

respect, okay?’ This quiets her down because I’ve recognized her 

and addressed her, and I feel an inner sense of victory because I’ve 

brought a positive truth to bear. It’s a very empowering practice.” 

Clear away pain by 

4 questioning assumptions 

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent 

are negative and 95 percent are repetitive, says the National 

Science Foundation. Those noisy mental loops dampen our spirits 

by repetitively telling us that something regretful should not have 

happened in the past or is going to happen to blight the future. 

Few worries have real credence: A Cornell University study found 

that 85 percent of what people worry about never happens. Of 

the 15 percent of worries that did happen, 79 percent of people 

found they handled the problem better than they had expected or 

that they learned a valuable lesson from it. Cognitive behavioral 

therapists help clients to examine those beliefs and assumptions, 

challenge the dysfunctional ones and try out different interpretations 

to uncover the truth. 

Victor Blue, a Tampa transportation engineer, examined his 

difficult relationship with a tyrannical father by asking himself two 

questions that spiritual teacher and author Byron Katie suggests 

applying to any painful thought: “Is it true? Can you absolutely 

know it’s true?” Self-inquiring deeply, Blue realized he had a 

distorted view: His father had in fact loved him, but had lacked the 

capacity to show it with warmth or tenderness. “My father started 

with very little and saw a tough world and treated everyone tough,” 

he says. “And I came to realize that yes, I am able to father myself.” 

5 

Open the heart by 

deepening gratitude 

Perhaps the most popular and direct 

approach to happiness is gratitude. 

Research shows that feeling and 

expressing thankfulness significantly 

boosts emotional well-being, makes 

us feel more connected and generous 

to others, and improves health and 

sleep quality. In one study, writing 

a few sentences of gratitude once 

per week for 10 weeks increased 

optimism and hope in participants; 

they even exercised more and had fewer 

doctor visits than those writing about 


17

aggravations. Writing a thank-you letter to someone we haven’t 

appreciated enough in the past can induce a sense of well-being 

that lasts for at least six months, a University of Pennsylvania 

study found. 

Gratitude can be cultivated simply by daily journaling; writing a 

list every few days often works even better, research indicates. The 

more concrete the items are and the more freshly observed, the 

better: Rather than, “I’m grateful for my daughter,” it might be, “I’m 

grateful for my daughter because she made me laugh at breakfast 

by making a funny face.” 

Some people kick off their day by writing two thank-you emails; 

others find creative ways to fold gratitude into relationships. During 

the pandemic, Nadia Charif, a San Jose-based wellness and health 

advisor at Coffeeble.com, shared with her boyfriend a note-taking 

phone app in which they wrote the ways they appreciated each other 

during the day. “Somehow, no matter how frayed our nerves were, 

we remembered the last lovely entry and melted like ice to water,” 

she says. “It diffused many arguments before they escalated.” 

Quiet the noisy mind with meditation, 

6 prayer and mindfulness 

Using functional magnetic resonance imaging, Newberg and 

other neuroscientists studied meditating Buddhist monks, 

prayerful Catholic nuns and mindfulness meditators. They 

found that each practice has its own distinctive pattern 

of brain activity, yet all three deactivate the brain regions 

that underlie mind chatter. That “default mode network” is 

constantly ruminating, nagging and making sure we avoid 

trouble. Sustained spiritual practices gradually turn down its 

everyday volume, which may explain in part the well-documented 

link between spiritual practices and well-being. Even 

brief meditations can have a quieting effect, counsels New 

York City psychologist and mindfulness teacher Loch Kelly, 

author of Shift into Freedom. In a quiet moment, he suggests, 

“Ask yourself, ‘What is here right now if there is no problem 

to solve?’” 

Lift up others with 

7 a positive outlook 

The more we give with a full heart, the more happiness we 

experience, studies show—and the benefits radiate far beyond 

ourselves. Following nearly 5,000 people over 20 years, Harvard 

researchers found that one person’s happiness triggers a 

chain reaction up to three degrees away, lifting the spirits not 

only of friends, but friends’ friends, and their friends’ friends’ 

friends. Effects can last up to one year. It’s a vital way to help 

the world, says Fredrickson. “The happiness that you experience 

together with others has ripple effects, both biological and 

behavioral, that make whole communities healthier.” 

Health writer Ronica O’Hara can be reached at 

OHaraRonica@gmail.com. 

Online Resources 

AuthenticHappiness.org: positive psychology news 

and self-tests Martin E.P. Seligman, a University of Pennsylvania 

professor and bestselling author who coined the phrase 

“positive psychology” in 1998, designed this comprehensive website 

that includes new research and dozens of self-questionnaires. 

Pursuit-of-Happiness.org: research and curriculums 

Resources offered by Barbara Fredrickson, Ph.D., author of 

Positivity and Love 2.0, include an overview of research, online 

courses and curriculum suggestions. 

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conscious eating 

Preserving the Harvest 

Classic Ways to Store 

Garden Bounty All Year 

by Julie Peterson 

levels can be increased with lemon juice. 

Vegetable pickles become acidic through 

the addition of vinegar. Heat-sealed jars are 

shelf-stable if the seals remain intact. 

Paul Fehribach, chef and co-owner of 

Big Jones, a restaurant in Chicago, gives 

canning tips in The Big Jones Cookbook. 

For pickles and preserves, he recommends 

using a simple canning kit with a tool to lift 

jars in and out of boiling water, a jar rack 

that sits in the bottom of a stock pot and 

Mason jars with new canning lids to hold 

the food. 

Both Paster and Fehribach suggest using 

professionally tested recipes. “Go to a reliable 

source, whether it’s a cookbook or a 

website, because there are some food safety 

issues. Recipes have been calibrated to have 

the right ratio of water and vinegar to vegetables 

to ensure it’s acidic enough,” says 

Paster. “Pickles are a great place to begin 

because they’re really hard to mess up.” 

Whether gardening, purchasing at farmers’ markets or ordering from a community 

supported agriculture farm, preservation techniques capture the 

bounty of the harvest and ensure availability of fresh flavors year-round. 

Dehydrating 

“Dehydrating machines can be purchased for about $50, but an oven that goes down to 

a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a 

garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries 

can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, 

can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and 

slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and 

store in an airtight jar.” 

Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan 

BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero 

Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers 

and used up to a year later as flavorful salad toppings or soup mixes. 

Canning 

“One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of 

Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid 

foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a 

high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but 

teatian/AdobeStock.com 

Refrigerator Pickling 

The pickling process can be done without 

water bath canning, but the jars must 

remain refrigerated. The fun is in the 

quickness and variability of the recipes. 

Beyond traditional cucumber pickles, 

excellent pickles can be made with green 

beans, carrots, onions, cauliflower and 

green tomatoes. Brine can be dill, spicy or 

sweet. Damiano makes refrigerator pickles 

with a variety of local organic produce, 

including radishes, okra and other 

vegetables. The pickles are great for eating 

and can be used in salads and recipes like 

plant-based tostadas. 

Fermenting 

“Fermentation is an essential part of how 

people everywhere make effective use of 

food resources,” says Sandor Ellix Katz, 

fermentation revivalist in Liberty, Tennessee, 

and author of The Art of Fermentation. 

“Fermentation produces alcohol, helps preserve 

food by producing acids and makes 

foods more digestible, more nutritious, 

more delicious and sometimes less toxic.” 

Cultures around the world developed 

fermentation techniques as a practical 

method to prevent food decomposition. 

Studies show that fermented foods and 

beverages provide beneficial probiotics 


uckyo/AdobeStock.com 

to the gut microbiome. Anyone can give 

fermentation a try with ordinary kitchen 

tools—a knife, cutting board, mixing bowl 

and a jar. “Certain ferments, such as yogurt 

or tempeh, require specific temperature 

ranges,” advises Katz. 

Cold Storage 

Many fruits and vegetables 

freeze well, but a basement or 

backyard root cellar is a noelectricity, 

cold storage method. 

Items that store well in a 

root cellar include most root 

crops and firm fruits like apples 

and pears. “Root cellars use the natural, 

cool, moist conditions underground for 

fruit and vegetable storage. Earth-sheltered 

options work best for cooler climates 

where the ground temp is naturally cooler,” 

says Laurie Neverman in Denmark, 

Wisconsin, creator of CommonSenseHome. 

com. Those with no outdoor spot or cold 

basement room can still use cold storage. 

“Some crops like onions, garlic, potatoes, 

winter squash, apples and carrots keep well 

in dark, dry, cool room temperatures of 

about 55 degrees,” says Neverman. 

Food preservation methods extend the 

blessings of the harvest. A little preparation 

now will provide edible delights for 

months to come. 

Julie Peterson writes from rural Wisconsin. 

Reach out at JuliePeterson2222@gmail.com. 

‘Clean the Garden’ Kimchi 

This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment 

that’s loaded with good bacteria and health benefits. 

yield: 32 servings 

4 Tbsp sea salt and 4 cups water 

1 lb Chinese cabbage (napa or bok choy preferred, but 

other cabbage will do) 

1 daikon radish or a few red radishes 

1 to 2 carrots 

1 to 2 (minimum) onions (or shallots or leeks) 

3 to 4 (minimum) cloves garlic 

3 to 4 hot red chilies to taste (seeds removed, dried is fine, 

nothing with preservatives) 

2 to 3 Tbsp (minimum) fresh grated ginger root 

Prepare brine in a nonreactive container such as a glass bowl or large measuring cup. 

Mix water and salt, and stir thoroughly to dissolve salt. 

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables 

together and move them into fermentation vessel. Cover vegetables with brine. 

Use a fermentation weight or plate with a heavy object to weigh the vegetables down 

and keep them below the brine. (Mix more brine if needed to make sure vegetables are 

completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables 

to soften (a few hours or overnight). 

Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should 

be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty. 

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack 

the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to 

press it down until the brine covers the kimchi-in-progress. Add a little brine back, if 

needed, to make sure the vegetables are completely covered. 

Cover the fermentation vessel with a cloth and leave it on the counter for about a week. 

Taste test to check the fermentation. When happy with the flavor, the kimchi is done. 

Store in the refrigerator in a glass container to stop the fermentation. 

Recipe by Laurie Neverman at CommonSenseHome.com. 

Food Preservation 

Resources 

National Center for Home Food 

Preservation: nchfp.uga.edu 

Ball & Kerr recipes and products 

for canning: FreshPreserving.com 

Complete Dehydrator Cookbook, by 

Carole Cancler 

The Pickled Pantry: From Apples to 

Zucchini, by Andrea Chesman 

Root Cellaring: Natural Cold Storage 

of Fruits & Vegetables, by Mike and 

Nancy Bubel 

Natural Awakenings recommends using organic, non-GMO 

(genetically modified) and non-bromated ingredients whenever possible. 


21

healthy kids 


Wellness 

Tips to Keep Kids Healthy 

iaroslava zolotko/AdobeStock.com 

by Ronica O’Hara 

drobot dean/AdobeStock.com 

22 Twin Cities Edition NAtwincities.com 

After a year dealing with the ups and downs of pandemic-era schooling, many 

parents are anticipating their children’s return to school with mixed emotions. 

“Families indeed have had a rough time in the pandemic, resulting in increased 

food insecurity, weakened social skills, splintered attention spans due to constant multitasking 

and arguments over screen time, yet many families also feel that they grew closer 

together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a 

Durable Human. 

As we wave our children off to classes, we can draw on those hard-won, deeper ties 

by taking steps to ensure our children’s health and well-being. Here are some suggested 

strategies: 

Hold a family sit-down 

Meet as a group to talk about schedules and logistics to make sure everyone’s commitments 

will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in 

Temecula, California. “Talk as a family about how everyone feels about going back to school 

and intentionally tell your student that throughout the year if they are needing support or

Children need healthy, 

whole-food, nutritious snacks 

after school to fuel both their 

bodies and their brain. 

are feeling overwhelmed or concerned, they can always talk to you 

to work through the issue together,” she says. 

Reset bedtime creep 

“During the summer, bedtime tends to creep later and later. Two 

weeks before school starts, begin to reset bedtime by reversing the 

creep by 15 minutes every few nights,” suggests Amber Trueblood, 

a licensed marriage and family therapist in Culver City, California, 

and author of Stretch Marks. The American Academy of Pediatrics 

recommends that children 6 to 12 years of age sleep nine 

to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. 

Getting enough sleep, it advises, leads to “improved attention, 

behavior, learning, memory, emotional regulation, quality of life, 

and mental and physical health.” Sleep experts recommend not 

allowing kids to be on device screens beginning an hour before 

bedtime, and perhaps storing devices in another room. 

Buoy them 

with breakfast 

According to the U.S. Department of Agriculture, children that eat 

a complete breakfast have been shown to work faster, make fewer 

math mistakes and show improved concentration, alertness, comprehension 

and memory. “Get in the habit of a healthy breakfast 

that contains a mix of lean proteins, healthy fats and unrefined 

carbohydrates and fiber,” advises Amy Spindel, a functional holistic 

nutritionist in Plano, Texas. “That might be something like 

eggs scrambled with spinach in olive oil; a smoothie with greens, 

coconut milk, nut butter, cherries and steamed cauliflower; or a 

small bowl of steel-cut oatmeal with berries and almond butter 

alongside some turkey sausage. These types of combinations help 

promote stable blood sugar until lunchtime, which means your 

child will be able to focus on learning and social interactions 

instead of their tummies.” 

Satisfy them with healthy snacks 

There’s a metabolic reason students head straight for the fridge 

when they get home—but it’s best if they can’t grab sweets. 

“Children need healthy, whole-food, nutritious snacks after 

school to fuel both their bodies and their brain,” says Uma 

Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional 

chef and author of This Is Your Brain on Food. To support 

optimal brain development and help lower kids’ anxiety and 

hyperactivity levels, she suggests snacks rich in omega-3 fatty 

acids, vitamins A, B 12 and D, and iron and folate, such as: 

n “Fries” cooked in an air fryer to crisp up zucchini, carrots or 

green beans 

n Veggie dips or hummus made with chickpeas, carrots, beets 

or spinach 

n Almond butter on celery sticks, or seed butter for dipping 

sweet peppers or apple slices 

n Homemade fish sticks made by heating salmon pieces in an 

air fryer 

n Granola that includes walnuts, chia seeds and flax seeds 

Take allergy precautions 

About one in 14 U.S. children has a food allergy. Anisha Angella, 

an early childhood specialist and author of Easing Allergy Anxiety 

in Children, recommends taking special precautions with an 

allergy-prone child, including frequent handwashing; carrying an 

EpiPen for sudden, severe reactions that require an epinephrine 

injection; and not sharing foods. “Connect with their teachers,” 

she advises. “They want to help in any way, too. When a child 

sees an adult that supports their allergy safety in all environments, 

they feel comfortable, and that lessens anxiety.” 

“Readjusting from the pandemic will take patience and 

perseverance on the part of parents,” says Madden. “Having the 

family start simple wellness habits can help.” 

Health writer Ronica O’Hara can be contacted 

at OHaraRonica@gmail.com. 

Ready to Clear Your Space? 

Do you feel past traumas and 

old, stale energy in your home? 

Are there spirits in your home 

or on your land? 

Schedule a space clearing session and receive a Space Clearing 

Meditation that continues to keep your house clear and bright! * 

* Reference this ad and receive 10% off. 

Call Annette Now 

at 612-394-3736 to 

Schedule Your Session 

AnnetteRugolo.com 


23

healing ways 

Unleash Your 

True Potential 

Working with a Life Coach Can Help 

by Sandra Yeyati 

Hiring a life coach can be an 

empowering decision for 

people that want to understand 

themselves better and lead fulfilled lives. 

Coaches may specialize in distinct topics 

like business, parenting or weight loss, 

but, “It’s all life coaching,” says Patrick 

Williams, a master certified coach by the 

International Coach Federation, licensed 

psychologist and founder of the Institute 

for Life Coach Training. “If I hire a 

specialist like a wellness coach, I assume 

they’re going to know something about 

wellness, but I’m not hiring a consultant 

to tell me what I should do in diet and 

exercise. I want to be coached in living a 

more well life.” 

According to master certified coach 

Fran Fisher, with 30 years of experience, 

“Life coaching is a safe environment or 

sacred space of unconditional love and 

acceptance where learning, growth and 

transformation naturally occur. It’s a 

partnership of two experts. The client 

is the expert of the content: who they 

are, what’s important to them and what 

they believe, think and feel. The coach is 

the expert of the process. They’ve been 

specially trained to help the client access 

their deeper wisdom and make better 

choices that align with who they are.” 

alfa27/AdobeStock.com 

Going for Gold 

Martha Beck, Ph.D., a Harvard-trained 

sociologist, renowned coach and bestselling 

author of The Way of Integrity, says, 

“Most problems can be resolved by simply 

talking to someone who is willing to listen 

compassionately and deeply to whatever 

is going on in their lives and to give them 

good feedback. A coach will get you to 

high levels of happiness, self-fulfillment 

and self-expression. Unlike therapists, 

coaches don’t deal with the mentally ill. 

They deal with the mentally well who want 

to maximize their performance.” 

“A coach helps you think and say and 

dream of things you hadn’t thought 

before,” says Williams. “I can advise 

myself all day long, but as soon as I have 

a conversation with a trained coach, I 

hear myself differently. I get new ideas, 

and that motivates me to make change. 

The value may come monetarily. It may 


Life coaching is a safe environment or 

sacred space of unconditional love and 

acceptance where learning, growth and 

transformation naturally occur. 

improve someone’s business or money 

decisions, but it also may come in how 

you live your life. There may be value 

in having less stress, more time, more 

fun. Anybody who is motivated to make 

a change or maybe is in the midst of 

change and they don’t know what to do; 

that’s who benefits from coaching.” 

Limiting Beliefs 

and Turtle Steps 

According to Beck, one of the most 

common issues a coach must address is 

their clients’ limiting beliefs. “It’s about 

freeing yourself from beliefs that are 

preventing you from moving forward or 

convincing you that you can’t have what 

you want, so you never try,” says Beck. 

“There’s something in your behavior 

that’s not allowing you to move forward. 

Let’s find the behavior, figure out why 

you’re doing it and change that belief. It’s 

good old-fashioned problem solving in 

partnership with the client.” 

Beck’s favorite tool for making 

changes is what she calls one-degree 

turns, or turtle steps, defined as the 

smallest steps you can take toward a 

goal. “Research shows that large steps 

tend to get discouraging,” she notes. 

“We could do them at the beginning of a 

really passionate, goal-seeking time, but 

we almost never sustain it. If we go in 

tiny steps toward what we really believe 

and what we really want, we get there. 

The tortoise wins the race.” 

we celebrate and talk about what’s next. If 

you say, ‘I didn’t get it done,’ then we talk 

about what got in the way, what needs to 

change. We never make the client wrong. 

It’s what’s true for you.” 

For Beck, goals take a back seat. “My 

clients tend to give me goals that are 

culturally based on what they think they 

should do. People move forward much 

more rapidly when you don’t hold them 

to a goal. When they have permission 

to do whatever they want, they actually 

start doing the things that all the goal 

setting in the world won’t allow them to 

do. We have such a strong response to 

freedom. When we feel like we’re forcing 

ourselves to do something, we won’t do 

it because it’s not free. When we’re free, 

we do the things that are best for us.” 

For more information, visit 

DrPatWilliams.com, FranFisherCoach.com 

and MarthaBeck.com. 

Sandra Yeyati, J.D., is a professional writer. 

Reach her at SandraYeyati@gmail.com. 

Let us dance in the sun, wearing 

wild flowers in our hair. 

~Susan Polis Schutz 

Finding the Right 

Coach 

The search for a coach often begins 

online to check credentials, training 

and experience, and to understand 

the coach’s approach and personality. 

“Trust your gut,” says renowned coach 

and author Martha Beck. “See how you 

feel when you’re looking at somebody’s 

website or when you email them and 

get a response.” 

Master certified coach Patrick Williams 

recommends asking for referrals 

from friends or through the International 

Coaching Federation (Coaching- 

Federation.org) and the European Mentoring 

and Coaching Council (EMC- 

CGlobal.org). “A coach should have 

some level of certification. You want to 

ask about their training and how long 

they’ve been coaching,” he says. 

Most experts recommend interviewing 

at least three coaches. Many offer a 

free, 30-minute sample session. “There 

has to be a feeling of safety and rapport 

with that person. You want to feel seen 

and heard,” says master certified coach 

Fran Fisher. 

“Any coach worth their salt will help 

you find out that you already know 

your path through life, so although you 

may feel challenged by this person, you 

should also feel excited, like this could 

set you free. If a coach gives you a list 

of things that will never fail you, and 

it doesn’t feel like freedom to you, and 

you don’t feel like your real self, find 

someone else,” Beck says. 

Achieving Goals 

and Feeling Free 

When it comes to setting and achieving 

goals, coaches have different approaches. 

Williams, for example, considers himself 

an accountability partner. “I won’t 

punish you if you don’t achieve your 

goals,” he says. “If you report progress, 


25

calendar of events 

THURSDAY, AUGUST 5 

Budget Cooking: Summery Gazpacho – 5:30- 

6:30pm. Join Saba Andualem from East Side Table 

as she prepares a summery tomato gazpacho that 

can feed four people for less than $15 and can be 

adapted based on what is in your pantry. Katie from 

Mississippi Market will discuss tips and the best 

ways to save while shopping at the co-op. Free. 

Online. MSMarket.coop. 

MONDAY, AUGUST 9 

Muscle Test Your Family – 6:15-7pm. Understand 

the basics of muscle testing and learn how you can 

test your family at home. Must bring a testing partner. 

Free. Location: MetroEast Natural Healing Center, 

6993 35th St N #2, Oakdale. RSVP 651-771-1703 or 

Info@NutritionChiropractic.com. See ad, page 15. 

WEDNESDAY, AUGUST 11 

Ecuadorian Humitas: Fresh Sweet Corn Tamales 

– 6-7:30pm. Join Nettie Colón of Red Hen Gastrolab 

for a vegetarian, gluten-free and easy-to-make dinner 

that you can prep in advance. While somewhat 

similar to tamales, humitas are savory corn cakes 

made from a mixture of freshly ground sweet corn 

and cheese, placed inside corn husks and steamed. 

Free. Online. MSMarket.coop. 

THURSDAY, AUGUST 12 

Healthy Habits with Chelsea – 6:15-7pm. Has 

the last year left you with a few fewer good habits? 

Maybe you have picked up a habit you would like 

to forget. You’re not alone! Join us to learn three 

simple, effective habit changes to improve your 

well-being, and help you reach your health goals. 

As a bonus, you will learn about a new tool designed 

to help keep you on track. LUV Ice Cream Café, 

2587 7th Ave E, St. Paul. Free. Info@Nutrition 

Chiropractic.com. See ad, page 15. 

FRIDAY, AUGUST 13 

Group Channeled Event with Nea Clare – 6:30- 

8:30pm. This time is created to support you in acclimating 

to the new and awakening consciousness. 

Open your mind, explore your edges and experience 

group support in this sacred circle. Participation in 

these events will bring your energy into alignment 

with the Divine, and promote clarity, health, confidence, 

and personal power. If you are called, there 

is a seat in the circle-you just need to say YES! $15 

general admission, $30 ask a question. NeaClare. 

com/events. See ad, page 26. 

MONDAY, AUGUST 16 

Accelerate Your Healing – 6:15-7pm. Learn what 

steps to take to get better quicker, stay healthy longer 

and save money. Free. Location: MetroEast Natural 

Healing Center, 6993 35th St N #2, Oakdale. RSVP 

651-771-1703 or Info@NutritionChiropractic.com. 

See ad, page 15. 

WED-SAT, AUGUST 18-21 

2021 Mount Shasta Retreat – Are you ready to 

connect with your deeper and more expanded self? 

Mount Shasta is a magical place. The pure energy 

the mountain radiates makes it easy to connect with 

your deepest essence and to remember your true 

purpose. During this Mt. Shasta Retreat, Annette 

will take you to places on the mountain that will 

support you in receiving the wondrous gifts that 

Mount Shasta has to offer. $848. AnnetteRugolo. 

com. See ad, page 23. 

SATURDAY, AUGUST 21 

Beyond Soul Food: Millennial Soul Food – 12- 

2pm. Join Lachelle Cunningham of Healthy Roots 

as she demystifies the unhealthy stereotypes that 

plague soul food and uncover how it is on track to 

meet the needs of the health-conscious consumer 

of today. Learn to make vegan po’ boy sandwich, 

berbere-spiced kale chips, and a virgin mint julep 

tea. Free. Online. MSMarket.coop. 

FRIDAY, AUGUST 27 

Messages from The Mountain with Nea Clare 

– 6:30-8:30pm. Join Nea as she shares images and 

tales from her journey to Mount Shasta. Channeled 

messages from Saint Germain and others who join 

her. Includes guided meditation to connect with 

the energy and vibration of this sacred mountain 

If you are called, there is a seat in the circle-you 

just need to say YES! $22. NeaClare.com/events. 


featured event 

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 Channel 6 or via MCN6.org 

For more information, visit Eckankar.org, 

TempleOfECK.org or Facebook.com/ 

Eckankar. See ad, page 3. 

save the dates 

SEPTEMBER 25-27 

5th Annual Mycelium Mysteries Conference 

– Hosted by Midwest Women’s Herbal 

focusing on all things in the mushroom world. 

Workshops offered at the beginner through advanced 

levels on topics such as wild mushroom 

skills, fungal ecology, fungi and human health, 

and ethnomycology. Keynote speakers include 

ethnomycologist Elinoar Shavit, mycologists 

Guiliana Furci and Sarah Foltz Jordan. Dodgeville, 

WI. Tickets & to register: Midwest 

WomensHerbal.com. 


D r . T o m O ' B r y a n 

Chief Health Officer, 

KnoWEwell 

" W E A R E 

T R A N S F O R M I N G 

T H E F U T U R E O F 

H E A L T H C A R E " 

Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits. 

It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global 

online destination for today’s trusted Regenerative Whole Health knowledge, resources, 

and ecosystem collaborating to inspire and empower individuals to prevent harm, address 

chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. Purpose- 

Filled. Join the movement as we share knowledge and healing success stories, access to 

evidence-based resources, immersive learning opportunities from the experts, and help 

create meaningful connections.. 

Take control and optimize your health and well-being by visiting: 

KnoWEwell.com 

As a Natural Awakenings reader, receive 50% off your first year of membership. 

Individuals apply: NAMN10221 Practitioners apply: NAMN10221P 


27

Broeffle, CPC 

Candi 

ComposureCoaching.com 

Weekly Guided & Silent Meditation – 11-11:30am. 

Led by a Prayer Chaplain in the Meditation Room, 

this meditation is the same one going on concurongoing 

events 

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. ClassCentral.com/ 

university/minnesota. 

Open to Abundance Challenge - Are you ready to 

experience more abundance in your life? This free 

14-day challenge is a fun, easy and powerful way to 

open to new thinking. Nothing changes by itself; it 

requires a catalyst of some sort. This challenge is the 

spark of inspired action that will launch new thinking, 

behaviors and results. The key is to be willing to take 

that inspired action – are you ready to say YES? Free. 

Courses.NeaClare.com/collections. See ad, page 26. 

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 step-dancing lessons. Free. 920 East Lake 

St, Minneapolis. MidtownGlobalMarket.org/visit. 

tuesday 

classifieds 

rently at Unity Village. It alternates affirmative prayer 

and silence. Donation based. Online. UnityOfThe 

ValleyMN.org /events-classes. 

wednesday 

Mindful Self-Compassion Workshop – 8:30- 

9:30am. Patricia Enstad, a licensed social worker 

and teacher, will provide a lively introduction to the 

practices of Mindful Self-Compassion. She writes: 

“As we consider the important tasks that lie ahead, 

we will need to support our action with compassion 

and resiliency. Subtle, yet powerful, these affirming 

and portable methods can be utilized anywhere.” 

Free. EastsideFreedomLibrary.org/events. 

thursday 

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. $12. 

Online. TheMeditationCenter.org. 

Free Meditation – 7-8:30pm. Join us for a free 

weekly meditation. Online. FreeMeditation.com. 

friday 

Gentle Yoga for Every Body – 10:30-noon. A welcoming 

environment for students of all shapes and 

sizes. $15. Online options. RiverGardenYoga.com. 

PLANT-BASED SUPPLEMENTS - Get Greens, Chlorophyll, Oil Blends, Electrolytes, Cleansers, 

Herbal Teas & more. All organic. See special offer for free samples. TerraLifeStore.com, 954-459-1134. 

you ready for your 

Are 

Brave Endeavor? 

Coaching for those ready for 

their next chapter of life: 

Follow your dreams 

Start a business 

Become the person you 

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. 

ACUPUNCTURE 

DYNAMIC FUNCTIONAL HEALING 

M. Cathcart, L.Ac. 

5313 Lyndale Ave S. Minneapolis 

DynamicFunctionalHealing.com 

Comprehensive holistic care for 

active adults seeking to enjoy the 

pain-free, energetic life they crave. 

Services include acupuncture & 

herbs, manual therapies, manual 

lymph drainage, corrective exercise, 

pelvic floor rehab and micro/ 

nano needling. “Because your 

quality of life matters.” 

ZUOBIAO (ROY) YUAN, LIC. AC, 

Bhakti Wellness Center 

7550 France Ave. S, Ste. 220, Edina 

Roy@BhaktiClinic.com • 612-859-7709 

Dr. Yuan has practiced acupuncture 

and Chinese medicine since 

1993, and is a current faculty 

member at American Academy 

of Acupuncture and Oriental 

Medicine. His expertise includes 

cancer care, musculoskeletal 

disorders, mental disorders, infertility, 

digestive disorders and 

eye disease such as macular degeneration. See ad, 

page 19. 

BODY WORK 

MYOFASCIAL RELEASE & 

CRANIOSACRAL THERAPY 

Barb Ryan, LMT • 612-922-2389 


7550 France Avenue S, #220, Edina 

Specializing in persistent and 

chronic pain and mysteries of the 

body. Also providing care to 

clients seeking the experience of 

deep relaxation and more selfconnection. 

Skilled and compassionate 

care. See ad, page 19. 

were destined to be 

I t ' s T i m e t o L i v e 

fearlessly 

Call (763) 270-8604 today 

for a free Discovery Session 


BREAST HEALTH 

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 

circulation. Consultations 

about pure essential oils for 

emotional and physical health. 

Custom blends created for you. 


COACHING 

ANNETTE RUGOLO 

Soul Coach, Author 

and Teacher 


We are in a time of fast evolution 

and we have the opportunity to 

release deeply held emotional 

and mental patterns along with 

karmic lifetimes that are keeping us stuck. The tools 

I have acquired and honed for more than 20 years 

will help you move beyond the stuck places in your 

life and help you align with the light of your soul. 

You will receive tools of empowerment that will 

help you continue on your life’s path and soul’s 

journey. See ad, page 23. 

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 28. 

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 purposefilled 

life. See ad, page 7. 

COACHING 

SPIRITUAL ALIGNMENT ACTIVATOR 

Nea Clare 

NeaClare.com • Nea@NeaClare.com 

You are a Divine Being! Are you 

longing for clarity, spiritual connection 

and access to personal 

wisdom? Let’s talk. Book your 

session today and save 25%, using 

code: IAMWISE. Email Nea 

for a free consult. See ad, page 25. 

COMMUNITY-SUPPORTED 

FISHERY 

KWEE-JACK FISH COMPANY 

EatWildSalmon.com 

406-272-2466 • info@EatWildSalmon.com 

Buy wild Alaskan sockeye 

salmon and halibut online fisherman 

direct. Handpicking the 

wild Alaskan sockeye harvest 

from nets in the frigid waters of 

the Kvichak (Kwee-Jack) River 

is our way of life every summer. 

Our fishermen bring the wild harvest from Alaska to 

the local communities where we live. See ad, page 11. 

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. See ad, page 18. 

NATURAL SMILES DENTAL CARE 

3434 Lexington Ave. N., Suite 700 

Shoreview • 651-483-9800 

NaturalSmilesDental.com 

We’re an integrative 

practice committed to 

promoting dental wellness 

and overall assistance to 

the whole person. We 

desire to participate in the 

creation of healthier lives, 

while being sensitive to physical, philosophical, 

emotional and financial concerns. See ad, 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 26. 

DENTIST 

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. 


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 15. 

EDUCATION 

NORTHWESTERN HEALTH 

SCIENCES UNIVERSITY 

2501 W. 84th St., Bloomington 

NWHealth.edu • 952-888-4777 

Learn about the leading 

health science programs 

including Acupuncture 

and Chinese Medicine, 

Massage Therapy and 

more. Prepare for success 

at a leading natural integrative medicine university. 


ENERGY HEALING 

EMOTION CODE HEALING 

Master Hong 

Certified Emotion Code Practitioner 

11012 Cedar Lake Rd., Minnetonka 

952-513-7285 or 914-708-9463 

Chronic pain? Suffering from 

emotions? Relationship problems? 

Life not going as planned? The 

Emotion Code is a tool I use to 

help you break through any 

emotional and spiritual blocks so 

you can live your best life. Trial 

session only $35. 


29

ENVIRONMENTAL HEALING 

ANNETTE RUGOLO 

Master Dowser 


Is the energy of your home depleting 

you or supporting you? 

If you feel like you are hitting 

your head against a brick wall, it 

may be the wall of dense energy 

in your home. To more easily 

expand into our light and our 

soul purpose, it is important that 

the spaces we live energetically 

support us. Contact me for more 

information on dowsing, environmental healing and 

space clearing. See ad, page 23. 

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 6. 

GRAPHIC DESIGN 

CAMPFIRE STUDIO 

Sara Shrode, Graphic Designer 

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. 

HEALTH FOOD STORES 

MASTEL’S HEALTH FOODS 

1526 St Clair Ave, St Paul 

Mastels.com • 651-690-1692 

Mastel’s Health Foods is Minnesota’s 

oldest health and wellness 

store. We carry a full line of 

vitamins, minerals, supplements, 

herbs and more. We emphasize 

organic, biodynamic, biodegradable, 

holistic and hypoallergenic 

products and pride ourselves on 

stocking hard-to-find items. See 

ad, page 7. 

INTEGRATED HEALTH 

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 19. 

METROEAST NATURAL 

HEALING CENTER 

6993 35th St N #2, Oakdale 

651-771-1703 • NutritionChiropractic.com 

Nutrition Response Testing 

(NRT) is a noninvasive 

system of analyzing the 

body to determine the underlying 

causes of illness and non-optimum health. 

Our clinically proven system may be quite different 

from any other healing practice you have experienced. 

The actual procedure is simple and direct, 

with the body providing all of the information and 

feedback needed. See ad, page 15. 

PHYSICIANS 

DR. ISAAC M. ENGHOLM 

Deploy Health Family Practice/ 


7550 France Ave. S, Ste. 220, Edina 

DeployHealthFP.com • 612-712-4423 

Dr. Engholm’s practice offers 

unlimited office visits, 

with most lasting over an 

hour. He offers telehealth 

and home visits at no additional 

charge and his patients 

can call 24/7, which reduces the need to utilize 

after-hours urgent care or emergency room visits. 

Memberships are $75/mo for adults, and $25/mo for 

children (added to adult member). See ad, page 19. 

PSYCHOTHERAPY 

FRAN BIEGANEK, MS, LP 


7550 France Ave. S. Suite 220, Edina 

612-564-9947 • FranBieganekTherapy.com 

As a Licensed Psychologist, 

Fran provides holistic, traumainformed 

therapy to help clients 

identify areas of potential 

growth, obstacles to growth, 

and processes that facilitate 

healing and transcendence. She 

also provides QEEG (brain 

mapping) and neurofeedback 

services that facilitate increased brain efficiency. 


RADIO/PODCASTS 

AM950 THE PROGRESSIVE VOICE 

OF MINNESOTA 

AM950Radio.com 

The only Progressive Talk Radio 

station in Minnesota. We strive to 

provide the best progressive 

programming available and 

feature national talkers Thom 

Hartmann, Stephanie Miller, Mike 

Crute and Brad Friedman. We are 

also dedicated to local programming that creates a 

community forum for important Minnesota Progressive 

issues. See ad, page 32. 

INFUSION HEALTH PODCAST 

LoveInfusionHealth.editorx.io/mysite 

Join hosts Rachel Kass and Cris 

Patrick as they bring together the 

best of Western medicine and 

Eastern healing fusing the 

education of both, to create the 

best you. No health subject is left 

untouched, but DISCLAIMER, 

we are not professionals. We give suggestions in the 

lighter subjects and bring in professionals for the 

deeper ones. See ad, page 7. 

SKINCARE - NATURAL 

SILK ROAD WELLNESS 

Annie Qaiser and Sameen Khan 

SilkRoadWellness.com 

Silk Road Wellness is the first 

fully halal-certified wellness 

brand in USA. A bold fusion of 

East and West, the distinctive 

skincare and wellness line is a 

unique combination of traditional 

healing systems, prophetic 

traditions and contemporary natural beauty 

standards. All products are free of artificial coloring, 

preservatives and fillers and are packaged in ecofriendly 

and reusable packaging. See ad, page 15. 

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 3. 


CELEBRATING 27 years in THE business of

Natural Awakenings Twin Cities August 2021

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