Natural Awakenings Twin Cities July 2022

Read the July 2022 edition of Natural Awakenings Twin Cities magazine. This is our annual Food Connection Issue which features articles on healthy food movement, protecting our skin inside out, important events at each stage of digestion, great nature gym, flower power, pausing into the present moment, pollinator haven, eating grains to reduce inflammations, trying music and muscle relaxation to lower surgery anxiety and so much more! Be sure to check out our local content including News Briefs announcements, Community Resource Guide with providers throughout the metro who can meet your individual wellness needs, and all the happenings in the Calendar of Events. There is additional online-only content that can be found at NATwinCities.com.

Read the July 2022 edition of Natural Awakenings Twin Cities magazine. This is our annual Food Connection Issue which features articles on healthy food movement, protecting our skin inside out, important events at each stage of digestion, great nature gym, flower power, pausing into the present moment, pollinator haven, eating grains to reduce inflammations, trying music and muscle relaxation to lower surgery anxiety and so much more!

Be sure to check out our local content including News Briefs announcements, Community Resource Guide with providers throughout the metro who can meet your individual wellness needs, and all the happenings in the Calendar of Events. There is additional online-only content that can be found at NATwinCities.com.


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July 2022 | Twin Cities Edition | NAtwincities.com

2 Twin Cities Edition NAtwincities.com

Don’t Take Your Gut For Granted

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*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure, or prevent any disease.

©2022 Standard Process Inc. All rights reserved. LN02216 05/22


letter from the publisher


Publisher Candi Broeffle

Editors Cheryl Hynes

Randy Kambic

Ad Sales Candi Broeffle

Design & Production Sara Shrode


P.O. Box 27617

Golden Valley, MN 55427

Ph: 763-270-8604



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Candi Broeffle

July is our annual Food Connection issue and this year, more than any year since I

purchased Natural Awakenings Twin Cities, I am reminded of how much our local

farmers are instrumental in the well-being of our community.

Though I have been aware of the increasing prices in grocery stores for some time, the

past two months seem to be more than any other time that I can remember. Many food

items that our family uses on a regular basis have not only increased in price by 20 percent

or more, but have been drastically reduced in size. I empathize with families that were

already struggling and are now just barely making it through.

I am left to contemplate what my family and I can do, what all of us can do, to help

ourselves and others through these trying times. Having made a commitment a few years ago

to purchase as much as we can from local farms, we are doubling down on our efforts. Social

media makes it much easier to locate the products we need, and as a resident of Minneapolis,

we are blessed to have access to farmers markets throughout the surrounding area.

To locate the services you need, do a simple search on Facebook for “Farmers Market”

and your location. Visit the websites of the markets you find to identify their vendors, make

your shopping list and know their hours. Learn how to can and freeze the produce you purchase

so as not to waste any of these precious goods.

If you are searching for quality meat and eggs, join the Farm Direct Minnesota group

on Facebook. Local farmers share when they have goods for sale, and the prices are now

comparable to what you might find in your local superstore. An added benefit is that we

can help support a family here in Minnesota plus we get high-quality food for our families.

Planting your own garden, whether in-ground or raised, can be a big investment, but

there are ways to mitigate your costs. Straw bale gardening is quite economical and effective,

and there are how-to videos on YouTube to teach you how to start preparing your

bales so you can be ready for next year. This allows people with little space and bad soil to

plant gardens that are easy to maintain and usable for two to three years before composting

down to a beautiful soil for your container gardens.

There are also highly effective ways to reduce our costs for health and beauty products,

vitamins and paper goods, providing us with more cash for our grocery and fuel bills. I have

recently been reintroduced to couponing and was shocked to learn of the many rebate apps

that significantly reduce the prices of oral care, skincare products, cosmetics, baby products

and more. I have personally been able to save 70 percent or more on these products, allowing

me to give them to friends and family, and donate to those in need. If you are interested in

learning more, be sure to tune in this month to “Green Tea Conversations” wherein I interview

some of the people who have taught me how to save money through couponing.

Though these are trying times, I believe this gives us the opportunity to move away from

being dependent on big-business operations for our basic needs. There are many things we

can do for the well-being of our families and communities, and with the resources we need

now readily available, we are indeed fortunate to be so empowered.

Wishing you wellness!

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.











Create a Toxin-Free Yard

for Critical Critters




Pandemic Trends are Shaping Better

Local Food Systems


Outdoor Workouts Make the

Most of Summer




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Edible Blooms Add Flavor and

Color to Summer Fare




6 news briefs

7 business brief

8 health briefs

10 global briefs

14 green living

20 fit body

22 conscious eating

25 crossword puzzle

26 calendar

28 resource guide

July 2022


news briefs

Wisdom Listening

Sessions Now


Barb Ryan, of Wisdom Sister

Studio, now offers wisdom listening

sessions via Zoom. Reap the

rich benefits of this rare experience

with a caring presence who offers

support as well as thought-provoking

questions and observations to

deepen understanding and insight.

These sessions are for those who

have yearned for a confidante who

would not judge or influence their

thinking or try to one-up them with their similar (or not) experience.

“Sometimes we need to sort things out confidentially without undue input or

influence from our loved ones,” explains Ryan. “Most times we need a caring presence

to help us travel through periods of life that are challenging but not clinical. We gain

insight and perspective and delve deeper into matters of our own heart and life.”

Wisdom Listening meets all these needs in a simple online format. Ryan is a

certified spiritual director, but conversations do not need to be solely spiritual. Topics

are as wide-ranging as choosing a graduate school, considering a move for the

family, talking to a spouse about being unsatisfied and frustrated in the relationship,

to grief that is lasting longer than friends can endure.

“I offered this service during the COVID quarantines that shuttered our

studio,” says Ryan. “Clients found rich value in the support and connection that

was provided. My focus is squarely on what is happening within the client, their

experience, feelings and needs. It is a true gift and a rare experience to receive true

listening where one holds space, asks thoughtful questions, explores possibilities

and uncovers options.”

Cost: $100 for a 50-minute session. For more information, visit WisdomListening.com.

See ad, page 13.

Kari Seaverson DDS

John Seaverson DDS

Tooth by the Lake


Experience healthier dentistry

1401 Mainstreet

Hopkins, MN 55343



Annette Rugolo

Mount Shasta Virtual

Retreat with Annette


Magic happens on Mount Shasta; it

is one of the 24 enlightened mountains

on the planet and home to Master

St. Germaine. Many know it as “magic

mountain” because of the transformations

that happen there.

Annette Rugolo is offering a virtual

retreat, from 9:30 a.m. to 4:30 p.m., on

August 20. Participants will be guided

in connecting with both the energy of

the mountain and the wisdom of St.

Germaine. Attendees will be supported

in letting go of old fears and limitations.

and opening to the incredible love and

wisdom that is within. Participants will

connect with their deepest essence and

receive clear guidance for the next chapter

of their lives.

The retreat begins at the cleansing

headwaters of the Sacramento River,

continues on to the beauty and wonder

of Panther Meadows, and ends at the top

of the mountain. Throughout the retreat,

participants will be led in powerful

meditations where they will learn how

to open to the messages of the mountain

and expand their consciousness, to continue

long after the day is over.

Rugolo is an experienced spiritual

guide with 20-plus years’ experience. She

will guide participants to energetically

connect with places on the mountain that

will support them in receiving the wondrous

gifts Mount Shasta has to offer. Join

in and discover the magic within.

Cost: Early registration through August

10/$118; after/$148. For more information,

visit AnnetteRugolo.com/calendar/.

6 Twin Cities Edition NAtwincities.com

usiness brief

Summer Camp

for Your Soul

Summer camp brings fond memories of

new connections and new experiences

like canoeing or learning to make fire.

There is something truly magical about being

a part of a shared learning experience

with others who are “all-in” as well.

This is what compelled Transformational

Life Coach and Life Mastery Teacher

Nea Clare to create a virtual summer camp

for adults—the Reset to Yes Reboot Camp.

Beginning August 6, participants will

gather at 6 p.m., every Monday evening, for

10 weeks via Zoom. “The world is not the

same as it was a few years ago, and many

people are ready to set their dreams and

passions into action,” explains Clare. “We

need the time to understand what gets in

our way of accomplishing our dreams and

the tools to break past those obstacles.”

Most people resist doing what it takes

to make real and lasting change. Research

shows that consistent practice, a supportive

environment, and utilizing goals and

milestones are key to successful change

efforts. Clare felt that to be effective, this

program had to incorporate all of these

components, including one-on-one coaching,

weekly lessons and assignments, biweekly

group coaching and goal checking.

“You must also have engaged support and

guidance to see what is no longer working

and try out new approaches,” shares Clare.

“This is precisely why I came up with the

Reset to Yes Reboot Camp.”

Price: $497 (normally $997). For more

information and to register, visit

YeswardCoaching.com/a-reset-to-yes or

email Nea@NeaClare.com. See ad page 30.

The Story of SEEQ

Two recent college graduates started their

business and in just eight months have

generated over $800,000 in revenue. Ben Zaver

and Hannah Perez, of SEEQ, sell a new type

of protein powder that mixes more like a juice

rather than the traditional thick and milky protein

options on the market.

Zaver originally had the idea back in 2020

when he was going to school to be a mechanical

engineer. The longer he was in school, the more he realized that engineering was not the

career path for which he longed, so he spent time trying different paths which led him to take

an unpaid internship at a creative agency where he met Perez.

Once Zaver’s internship at the creative agency was over, he finally landed on an idea he

wanted to pursue. Having always hated the taste and texture of traditional thick and milky

protein shakes, and not having heard much about a juice-like protein, he began reaching out

to manufacturers to produce his own. What he thought would only take one month to launch

ended up taking much longer. After a year of reaching out to hundreds of manufacturers, he

finally found one that made a juice-like consistency that mixed well and did not have a chalky

aftertaste. “I subjected dozens of my friends and family members to taste tests and went back

to the creative agency to give Perez and the rest of the team samples,” shares Zaver. “This is the

moment that Hannah was all-in on the idea and wanted to help out in any way possible.”

Perez has a background in marketing and entrepreneurship and had her fair share of

entrepreneurial ventures before jumping on board with SEEQ. In the past, she started an

exterior painting business, ran a student-led business, and began her own digital marketing

agency while working on launching SEEQ.

SEEQ was officially launched on October 16, 2021, with just two flavors: Mango

Pineapple and Strawberry Splash. The first shipment of over 4,000 bottles was delivered

to Zaver’s parents’ home in Plymouth.

Prior to launch, the pair knew TikTok would be a major key to their marketing strategy.

They got their first viral video by filming live reactions of people trying their protein

drink on the streets of Minneapolis. By staying consistent with their TikTok strategy, they

were able to sell out of the first 4,000 units in just one month.

One of the orders that came through was from a Jake Cuban, in Dallas, Texas. Zaver

saw this name as he was packing orders and thought there was no way that it could be the

address of investor Mark Cuban of Shark Tank fame. He was able to confirm that it was

indeed Cuban’s address by entering it into Google Earth. Cuban ended up posting a video

on his own TikTok, rating the product a 10/10.

Having yet to place a second order, and with supply chain issues impeding production,

the pair knew that products would not be available until last March, which meant

they would be sold out for four months. This gave them time to create a solid business and

marketing plan and secure a warehouse space so they could move out of the family garage.

Pre-orders opened last January and sold out the second round of inventory before it

was delivered in April. At that time, the third round of inventory was also delivered and

included a new flavor called Blue Razz Freeze, which sold out in less than six hours. Since

then, Zaver and Perez continue to make monthly purchase orders to mitigate being sold out

for long periods of time. The team of two became a team of three when they hired Zaver’s

younger brother, Will, to be the warehouse manager. They continue to grow at a rapid rate

and are already outgrowing their current warehouse.

SEEQ is releasing a new limited-edition flavor in July and plan to launch in retail in 2023. To

learn more, visit SEEQSupply.com or on TikTok at @benzaver, @hanxperez, @seeqsupply.

July 2022


health briefs

Eat Grains to Reduce

Inflammation and

Liver Disease Risk

Although most

Americans eat

only one-third of

the recommended

amount, nutrientrich,

whole grains

already have been

shown to play a

key role in safeguarding


obesity and metabolic


Two new studies

establish their

positive effect on

cardiovascular and liver health, as well. Researchers

from Columbia University that followed 4,125 older

adults for 25 years found that lower inflammation and

fewer cardiovascular incidents were correlated with

higher amounts of fiber in the diet— particularly from

wheat, barley, oats and other grains—rather than from

fruits and vegetables. And a Chinese study in The Journal

of Nutrition Researchers tested the blood of 1,880

people, half of which had nonalcoholic fatty liver disease,

to look for markers of whole grain consumption.

The subjects that ate more whole grains had a significantly

reduced risk of developing the liver disease.

Polina Tankilevitch/Pexels.com

Consider Herbs from

Traditional Asian Medicine

for Diabetes

Diabetes is rampant

in the world

today, particularly

in low- and


countries, but it

was also a health

condition many

centuries ago

among Tibetan,

Mongolian, Miao,

Dai, Uygur and Yi

people in East Asia.

To identify which

diabetes medicines

were effective in those indigenous medical systems,

Chinese researchers examined medical databases and

ethnic medical books. They found evidence of 112 such

medications—105 plant-based, six coming from animals

and one with fungal origins. The most commonly used

were Astragalus membranaceus, now available in many

contemporary immune-system formulations; Pueraria

lobata, known as arrowroot or kudzu, and considered

an invasive plant in North America; and Coptis chinensis,

Chinese goldthread, whose main compound, berberine,

is used in the West to treat bacterial and viral infections.

“Ethnic medicine has abundant resources in diabetes

treatment and has excellent development prospects,

which is worthy of further exploration and modern research,”

conclude the authors.

Anna Pou/Pexels.com

Dentistry: Are You Missing Vital Information?

Avoid Putting Toxic Materials In Your Mouth / Body!

Doctors have said, “99% of Disease Starts In The Mouth,” How Is Your Oral Health?

Holistic Dentistry is an

important component in ANY

health & wellness program

An approach to dentistry that

promotes health and wellness instead

of only treating “dis”ease.

Call or visit our website for more info: (715) 426-7777

Dr. Laughlin has spent thousands of hours

in continuing education over his 45+ years

in practice. His knowledge, combined with

advanced technologies, provide the best

chance to improve your oral health and

positively impact your overall wellbeing.

www.Health Centered Dentistry.com

8 Twin Cities Edition NAtwincities.com

Practice Sitting Tai Chi to

Recover from a Stroke

Tai chi, an ancient

Chinese martial art,

typically involves

moving the arms and

feet in intricate, slow

patterns, but a new

study in the American

Heart Association

journal Stroke found

that doing the hand

and shoulder movements

while sitting in

a chair produced significant physical and mental benefits

for stroke survivors. Researchers at the Yunnan University

of Traditional Chinese Medicine, in China, found that after

12 weeks of performing sitting tai chi, 69 stroke patients

had better hand and arm function, better sitting balance,

a wider range of shoulder motion, less depression and a

better quality of life compared to 65 people in a standard

stroke rehab program. More than half of those doing the

sitting tai chi continued to practice it after the study ended,

with continued improvement.









Try Music and Muscle

Relaxation to Lower

Surgery Anxiety

Surgery often activates

high levels of anxiety in

patients, but a Chinese

pilot study of 116 women

undergoing operations

for gynecological cancer

found that simple strategies

dubbed “expressive

arts therapy” can help. In

the study group, women

were encouraged to dance

and do handicrafts while

listening to music the day before the surgery. They practiced

progressive muscle relaxation and listened to music

immediately after the surgery, and on the day before their

release, they were invited to write and draw to express

their emotions. The researchers found that women in the

therapy group experienced significantly less anxiety during

their operations than women in a placebo group, although

the effects didn’t continue after discharge. Ninetyeight

percent of the women found the therapy beneficial.

sasirin pamai/EyeEm/AdobeStock.com







Visit us at NaturalAwakeningsSingles.com

July 2022


global briefs

Murky Waters

Deep-Sea Mining is the New Frontier

Whether mining

the ocean floor

will be allowed to

proceed and the

minerals obtained

there play a role in

supply chains of

the future is one of

the biggest decisions

of resource

governance today.

The seabed holds a

vast quantity of mineral resources, yet is also one of the last

pristine areas on the planet. A new white paper published by

the World Economic Forum, Decision-Making on Deep-Sea

Mineral Stewardship: A Supply Chain Perspective, has found

that significant knowledge gaps make it hard to predict the

scale of the potential effect, and decisions made now about

mineral stewardship will have lasting effects for generations.

The World Bank and the International Energy Agency

forecast a multifold increase in the demand for key metals

used for decarbonization, many of which are found in

mineral deposits in the deep seabed, but some organizations

and more than 600 scientists have called for a pause

or total ban on the exploitation of these minerals. Positive

factors such as increased metal supply, wider use of

decarbonization technologies and benefits to countries

from extraction royalties must be considered against the

generation of sediment plumes, noise from extraction and

impacts on the seafood industry.


Squawk Talk

City Lights are Tough on Birds

Using satellite

maps and radar

to estimate the

number of migratory

birds streaming

across the night

sky, Chicago tops

the list of cities

where birds face

the most danger

from light pollution

in both spring

and fall. North America hosts about 3 billion fewer birds

today than in 1970, according to a 2019 analysis published

in Science. The causes include light pollution, climate

change, vanishing habitat and pesticides. Scientists believe

the combination of factors could lead many abundant

bird populations toward extinction.

For example, Cornell University ornithologist Andrew

Farnsworth found that the seven annual Tribute in Light

twin towers anniversary memorials on September 11 that

project intense beams of light into the night sky attracted

an average of more that 1 million birds. Within the first 20

minutes of each event, up to 16,000 birds crowded into

a tight radius. Bird conservationists listen for disoriented

chirps and if too many are circling aimlessly in the beams,

the lights are turned off.

BirdCast incorporates large-scale weather radar and machine

learning to forecast the exact nights when hundreds

of millions of migratory birds will arrive over U.S. cities. The

team sends the data to conservationists and policymakers to

help the birds by dimming lights along the way.


Chow Time

Attitudes Changing Toward Animal Rights

A new survey by the University of Exeter published in Social Psychological

and Personality Science shows that children differ dramatically from adults in

their moral views on animals. Researchers asked a group of 479 children and

adults ages 9 to 11, 18 to 21 and 29 to 59 about the moral status and treatment

of farm animals (pigs), pets (dogs) and people. The youngest participants

said that farm animals should be treated the same as people and pets,

and think eating animals is less morally acceptable than do adults. The two

older groups held more traditional views.

The findings suggest that speciesism, the moral imperative that gives

different value to different animals, is learned as we become socialized. Dr.

Luke McGuire says, “Humans’ relationship with animals is full of ethical double standards. Some animals are beloved

household companions while others are kept in factory farms for economic benefit. Dogs are our friends, pigs are food.”

McGuire notes, “If we want people to move towards more plant-based diets for environmental reasons, we have to

disrupt the current system somewhere. For example, if children ate more plant-based food in schools, that might be more

in line with their moral values, and might reduce the normalisation towards adult values that we identify in this study.”

10 Twin Cities Edition NAtwincities.com


Protect the Largest

Organ from the

Inside Out

by Chelsea Kazmierczak-Goethel

The skin is the largest yet possibly most misunderstood organ of the human body.

Skin cancer has become increasingly prevalent in the modern world. In the United

States, there are more new cases of skin cancer each year than breast, prostate,

lung and colon cancer combined. Unfortunately, nearly half of Americans who live to the

age of 65 will deal with skin cancer at some point in their lives.

These shocking statistics are accompanied by an increasing worry about sun exposure

and a suncare product market that grows each year. The consequence of strictly

limiting sun exposure comes with its own concerns. Those who actively avoid all sun

exposure are more likely to be deficient in the critical nutrient vitamin D, which may

increase immune system dysfunction and loss of bone density. All of this has many wondering

what can be done to protect the body’s largest organ from the inside and out.

Externally, using sunscreen may seem like the obvious answer. Recent data has

demonstrated that this solution can present its own health concerns. In 2019, the U.S.

Food & Drug Administration's update on sunscreen safety classified only two commonly

used ingredients as safe and effective. Many of the main ingredients used in sunscreen,

including oxybenzone, homosalate and avobenzone, are considered endocrine-disrupting

and potentially carcinogenic. Studies show that these chemicals are absorbed into the

bloodstream after one application and can persist for up to three weeks at concentrations

that surpass the established safety threshold.

For outside-in protection during peak exposure, consider the following safer brands

of sunscreen: All Good, BeautyCounter, Kabana Organic, or Raw Elements. Check out the

Environmental Working Group (ewg.com) for in-depth safety ratings on a wide variety of

options. Staying hydrated, wearing a wide brim hat along with light, long-sleeved clothing

and finding shade are also protective options. For optimum vitamin D production, aim for

10 to 20 minutes of early to midday sun exposure before layering on the sun defenses.

Internally, the health of the skin is immensely impacted by dietary habits. Avoiding

or limiting foods that promote inflammation and oxidation can have a positive impact

on cancer, cardiovascular and neurological health outcomes. Inflammatory oils such as

vegetable and soybean oil, fried foods, processed carbohydrates and foods with added

sugar are detrimental to health and should

be replaced.

Eating for skin health aligns with

eating for overall health and wellness.

Sources of healthy fat, including fatty fish,

avocados and walnuts supply omega-3 fatty

acids and vitamin E, making them potent

anti-inflammatory foods. Green tea, dark

chocolate and berries are great sources of

antioxidants which help reduce the oxidative

stress and cellular damage caused by

free radicals.

Specific to skin, the old adage “eat the

rainbow” stands the test of time. The majority

of protective antioxidants are found

in richly colored produce. Deep orange

foods like carrots, mangoes, sweet potatoes

and squash contain beta-carotene.

Rich in lutein, kale, collards and spinach

benefit skin and eye health. Tomatoes,

watermelon and guava pack a punch of

lycopene which provides sun and cardiovascular

protection. This summer, aim

to consume ample brightly colored fruits

and vegetables as a key component of skin

health and sun protection.

MetroEast Natural Healing Center, in

Oakdale, uses a targeted approach to assess

states of malnutrition, toxicity and other

causes of ill health. Their highly trained and

experienced nutrition practitioners specialize

in creating customized dietary and

supplemental plans to improve the health

of their patients. From minor symptoms

to serious health concerns, the expertise of

their holistic practitioners can make a major

difference in reaching one’s health goals.

Chelsea Kazmierczak-

Goethel, MSACN, is a

holistic practitioner at

MetroEast Natural Healing

Center. She is advanced

clinically trained in

Nutrition Response Testing, holds a bachelor’s

degree in Human Physiology and a

Master of Science in Applied Clinical

Nutrition. Her own health issues brought

her into the natural healthcare world six

years ago, but the return of joy and optimum

health to her patients happily fuels her

every day. For more information, visit

NutritionChiropractic.com. See ad page 19.

July 2022


Important Events

at Each Stage of


by Keri Barron

Obtaining nutrients from food involves both digestion and absorption, which are

critical for healthy metabolism. Digestion is the process of breaking down food

into pieces from which nutrients can be absorbed into the body and dispersed

to tissues as needed. Digestion also involves removing the waste, which is anything the

body cannot use.

Digestion begins in the mouth with the mechanical breakdown of food through

chewing, followed by chemical breakdown by enzymes found in saliva. From the mouth,

the bolus, or chewed food, will travel to the stomach, where it encounters a highly acidic

environment. The stomach contains digestive enzymes that begin to degrade whole food

pieces into basic components that can be absorbed.

Next, the contents from the stomach, called chyme, enter the small intestine. As they

travel, secretions from the liver, pancreas

and gallbladder aid in digestion through the

release of digestive juices that help further

break down food. The majority of nutrients

are now able to be absorbed throughout the

small intestine. Folate, iron and vitamin D 3

are absorbed in the duodenum portion of

the small intestine, while the jejunum is the

site of absorption for sugars, amino acids

and fatty acids. Finally, the ileum is critical

for fluid and vitamin B 12


While most of the absorption of nutrients

occurs in the small intestine, the large

intestine houses very important microbiota

that constitute part of the gut microbiome.

These bacteria are critical to the health of

the entire body, and can use food components

that are non-digestible by intestinal

cells such as dietary fiber. Maintaining a

healthy microbiome provides benefits to

the brain, immune system and many other

parts of the body. The large intestine is also

the location for absorption of sodium and

potassium, as well as reabsorption of water.

Leaving the large intestines, the remaining

byproducts of food that were not digested

or absorbed are eliminated via defecation.

The breakdown and digestion of

foods is a highly complex and regulated

task, orchestrated by several organs. To

keep the digestive tract running smoothly,

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July 2022 13


green living

Pollinator Haven


by Sandra Yeyati


Aimée Code has stopped trying to grow roses in her Eugene, Oregon, backyard,

where the ground is too muddy for them to flourish. If we stick to plants that do

well in our own region, they’ll be less susceptible to disease and pests, and we

won’t need to use dangerous chemicals in our gardens, says the pesticide program director

at the Xerces Society for Invertebrate Conservation.

Code works to preserve invertebrate species that are threatened by habitat loss, climate

change and pesticides. “Many of these animals provide valuable services,” she says. “Solitary

wasps feed their young certain caterpillars that we consider pests because they eat our

crops. Riverbed mussels filter our water. Stone flies help break down organic matter. Bees

are effective pollinators, helping to sustain our most nutritious food sources.”

U.S. bees are declining at alarming rates, thanks in part to neonicotinoids and other

harmful pesticides, Code reports. The good news is that a few gardening modifications

can provide food and safe haven for beneficial invertebrates, while keeping our families

(and pets) free from scary chemicals.

Gardening Tips from Aimée Code

Create a resilient garden with hardy, native plants that invite both pollinators and natural

enemies like solitary wasps, lacewings and hoverflies, which help control pest populations.

Use restraint when trimming plants or clearing debris. Many bees create nests inside

pithy stems and downed wood or underneath

bunch grasses and fallen leaves.

Develop a greater tolerance for weeds,

embracing a slightly wilder garden aesthetic.

Avoid using herbicides by mulching

and manually pulling weeds before they go

to seed.

A few pests in the vegetable garden are

okay, as long as they don’t harm overall

production. Search online for nonchemical

solutions by vegetable type and

location. As in farming, try rotating crops

or look into companion planting to learn

which plants work well together. Ensure

the soil has what each plant needs. For

example, blueberries require an acidic soil.

Pesticides address the symptom rather

than the problem. Killing pests may be

a temporary fix, but won’t address the

14 Twin Cities Edition NAtwincities.com

underlying cause, so the problem will likely return. Even so-called

“reduced risk” products contain concerning chemicals for pollinators.

Always try non-chemical solutions first. For example, instead

of applying a fungicide to address powdery mildew, water the

affected plant less and prune it to improve air flow.

Eco-Friendly Pest Management

According to Ryan Anderson, community integrated pest

management manager at the IPM Institute of North America,

“Chemicals should only be used in a lawn or garden as a last

resort, and even then, only the least amount of the least harmful

product.” For reduced-risk and organic product lists, visit

Tinyurl.com/EPAPesticideList and MidwestGrowsGreen.org.

Anderson laments the rampant overuse of noxious products, including

glyphosate and 2,4-D, which are classified as probable and

possible carcinogens, respectively, by the International Agency for

Research on Cancer; commercial fertilizers that lead to nitrogen

and phosphorus runoffs, threatening marine wildlife; and pyrethroid

insecticides for mosquito control, which kill most insects.

He champions sustainable measures, starting with a reduction

of turf grass. “People like sitting on their lawn, but try keeping it

as minuscule as possible and plant native plants which require less

maintenance,” he says. “Make sure you’re not planting grass where

grass doesn’t want to grow.”

Consider an eco-lawn with micro-clover in the mix, Anderson

advises. “Clover recycles nitrogen and stays green in drought conditions,

so you don’t have to fertilize or water, and you only need

to mow eco-lawns once a month.”

Lawn Care Strategies from Ryan Anderson

For weeds, the best defense is a dense, deeply rooted, turf grass

system that will out-compete for air, water, nutrients and sunlight.

Aerate the lawn in the fall by removing narrow, three-to-sixinch-deep

cores and leaving them on the soil. After a day or two,

mow the cores over to return nutrients to the soil. Spread turf

seed over bare-soil areas and over the entire lawn whenever aeration

is conducted.

Before or after aerating, spread one-quarter to one-half inch of

compost over the lawn to promote a nutrient- and microbiologyrich,

spongy soil structure. Visit CompostingCouncil.org for reputable

suppliers and DIY instructions for high-quality compost.

Apply leaf mulch and grass clippings to feed and promote protozoa,

bacteria and fungi that break down organic matter, recycle nutrients,

inhibit plant pathogens,

balance pH and aerate the soil.

Mow less often and as high as

possible to minimize stressing

the grass plant. Lawns need

only a single, one-inch watering

per week.

Sandra Yeyati, J.D., is a professional

writer and editor. Reach

her at SandraYeyati@gmail.com.

photo by Sandra Yeyati

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Pandemic Trends are Shaping Better Local Food Systems

by Bob Benenson

16 Twin Cities Edition NAtwincities.com

Like so much else on the planet, the two-year coronavirus

pandemic turned the health food world upside-down.

“I found myself thinking real dystopian and wondering

if people would be able to survive if grocery stores crumbled,”

recalls Diana Mondragón, of Rockford, Illinois. “That scary

thought train reminded me that I want to learn how to be more

self-sustainable.” Her once-occasional drop-bys to farmers markets

are now an essential weekly ritual. “I want to support local

farmers and food producers to help communities grow stronger

and healthier,” she says.

When the long supply chains of the conventional food system

became disrupted, many Americans found themselves feeling

insecure about food availability for the first time in their lives.

The industrialized

food system that had

operated so efficiently

for many generations

had relied on long and

complicated supply

links; when they broke

down or became gridlocked,

the result was

empty supermarket

shelves and long waits

for home deliveries.

Add the economic

repercussions and job

losses, and about one

in nine households

lacked enough nutritious

food to sustain

a healthy life, report

researchers from New

York University.

Faced with the

system’s shortcomings,

a noteworthy outcome

has been a surge in

demand for healthier

food production using

sustainable and humane

practices. Unable

to drop by a nearby

grocery store and get

whatever they wanted

whenever they wanted

it, many consumers

began buying locally grown produce for both practical and

environmental reasons. After two high-growth decades, farmers

markets initially took a hit during pandemic closures, but they

have since bounced back with renewed energy. A wide range of

innovative solutions are being pursued by e-commerce entrepreneurs

and food-equity advocates to get healthier local food into

more hands and more neighborhoods.


Surging Concerns

Sales of natural and organic products in the U.S. grew by about

10 percent in 2020, the year of the COVID-19 outbreak, and by

another 8 percent in 2021, reports SPINS, a Chicago-based data

research firm, in Nutrition Business Journal. Sales growth in that

sector was six to seven times larger than for conventional products,

which experienced barely any sales growth at all.

Helping spur the trend, cheap food at supermarkets isn’t so

cheap anymore, making organic food look better by comparison.

The research company Data Weave reported in March that

conventional food prices jumped by 11 percent in the previous 12

months of the pandemic, while prices for organic food increased

by a relatively modest 2 to 4 percent.

The price pressures on conventional food “will continue to

go up rapidly,” says Matt Tortora, co-founder of WhatsGood, a

Rhode Island-based food e-commerce company. “The war between

Russia and Ukraine is going to exacerbate that issue. And it

seems like most of what’s going on in the world is going to affect

our global supply chains even further, and in more profound ways

than just our gas pump.”

Food-to-Table Creativity

The dominance of supermarkets and big-box stores in the years

following World War II greatly diminished supply and demand of

farm-fresh local food. A back-to-the-future trend that started taking

hold a generation ago spurred a five-fold increase in the number

of farmers markets across the nation, along with a proliferation

of farms selling community supported agriculture subscriptions

that delivered weekly batches of fresh produce to members.

These increased sales enabled many small farmers to offset the

body blow from business lost due to pandemic-related restaurant

shutdowns; a number of them thrived, with record sales.

The signs for the 2022 outdoor market season have been encouraging.

Green City Market, widely regarded as Chicago’s premier

farmers market, reported more than 13,000 visitors in a six-hour

span on May 7, even though the weather was still on the cool side

and few spring crops were in season after a chilly and wet April.

At the same time, a previously little-used conduit for local health

food sales—e-commerce—shows signs of spurring long-term

growth. Some individual producers nimbly built out their webbased

product sales by also providing home delivery, previously

a rarity in the local food scene. For example, the e-commerce

site Avrom Farm (AvromFarm.com), of Ripon, Wisconsin,

sells not only its own products, but also goods from other farmers,

and Three Sisters Garden, of Kankakee, Illinois, which raises

specialty vegetables, has converted entirely to e-commerce and

home delivery.

Taking this concept to the next level is WhatsGood, which

in 2014 began providing home delivery and pickup services for

farmers markets in several cities. In the pandemic, the company

became a lifeline to connect farmers with consumers at a time

when stay-at-home orders and social distancing concerns hampered

or closed farmers markets.

July 2022



Late last year, WhatsGood introduced a new business

model that bypasses farmers markets to allow consumers

to order goods online directly from farmers for home delivery.

SourceWhatsGood.com now operates in 21 states. Tortora estimates

that demand for local food is about 12 times greater than it

was before the pandemic, even as supermarkets again start stocking

more faraway-grown, conventional produce.

Even Better for the Planet

While the pandemic created a sense of urgency about healthier

eating, it also elevated concerns about the health of the living

environment. An April 2022 study issued by New York University’s

Stern Center for Sustainable Business found that products

specifically marketed as sustainable had a 17 percent share of

the market for consumer-packaged goods, up from 13.3 percent

in 2015. Nearly half of all products introduced in 2021 touted

sustainability benefits, up from 28 percent in 2017. Organic food

sales in 2021 amounted to $51 billion; 30 years earlier, that market

was estimated at a mere $1 billion, says the SPINS report.

Now there is growing support to take stewardship of the

land to the next level through regenerative agriculture practices

which focus on building and maintaining the health and

biological vitality of the nation’s soils, and in some cases, means

restoring soils stripped of their vitality by conventional farming

practices. It has been most heavily promoted by the Rodale

Institute, based in Emmaus, Pennsylvania, which has developed

standards for a Regenerative Organic Certified food label.

The sustainability issue resonates deeply with people like

Katlin Smith, founder and CEO of Chicago-based Simple Mills,

a 10-year-old company that’s widely recognized as the preeminent

natural baking mix brand nationally. “I started the company

after seeing what a huge impact food has on all of our bodies,

and I realized how much we had processed the heck out of our

food. And it was really undermining people’s health,” she says.

In the last two years, the company has expanded its focus

to work with farmers to improve soil health and biodiversity,

and reduce greenhouse gas emissions. It recently joined forces

with the frozen smoothie company Daily Harvest and glutenfree

frozen pizza maker Capello’s to advance regenerative soil

practices in almond growing. “Regenerative agriculture is really

just growing food in a way that leans into nature and builds a

healthy ecosystem for all who are involved,” says Smith.

Supplying Underserved Communities

Local food communities around the country are also playing

an increasingly dynamic role in addressing food equity, access

and security issues. Less than a decade ago, fewer than half of

all farmers markets nationwide accepted federal Supplemental

Nutrition Assistance Program benefits for purchases. Today,

backed by U.S. Department of Agriculture funding, most do,

with many markets accepting state-backed debit cards. To further

increase access to locally produced food for lower-income

families, many states provide matching shopping funds up to

a certain limit, as do programs run by nonprofit organizations

such as California’s Market Match and Double Up Bucks, run

by the Michigan Fair Food Network.

To get healthy produce to people that live in urban “food

deserts”, nonprofits are pioneering creative approaches. The

Urban Growers Collective operates eight farms on 11 acres of

land on Chicago’s Southside that combine education, training

and leadership development with the growth of organic crops,

which are then driven in a “Fresh Moves” bus to local community

and health centers, and churches. Founded by food justice

advocates Laurell Sims and Erika Allen, the Collective worked

with a coalition of nonprofits during the pandemic to deliver

boxes of free food to households in underserved neighborhoods

across the city. The pandemic “forced us to do some of the

things we’d been talking about, but said we don’t have time yet.

We just dived in,” Sims says.

The dramatic impact of the COVID-19 crisis drove up

local interest in the Collective’s community gardens, with the

number of volunteers jumping from 10 to 50. “It made a lot of

people realize this ain’t no joke. People close to us were passing

away,” says farm manager Malcolm Evans, who started volunteering

for the Collective a decade ago as a teenager growing

up in a nearby public housing project. “People wanted to really

know how to grow food. We’ve been doing it for years, trying

to bring this to folks’ attention. Everybody needs to understand

food and know where it comes from.”

Bob Benenson is publisher and writer of Local Food Forum,

a newsletter that covers all aspects of the local food community

in the Chicago region. He can be contacted at Bob@LocalFood


July 2022


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fit body

The Great Nature Gym


by Carrie Jackson

Summer is the prime time to skip the gym and exercise in the fresh air. Studies show

that outdoor workouts improve mental well-being and result in greater feelings of

revitalization, increased energy and positive engagement. Exercising in nature can

reduce stress levels even more than being indoors and can make a workout seem easier.

Many outdoor activities are free or lowcost,

can be done solo or in groups and

are easily worked into a schedule. From a

simple walk in the park to an organized

club meet-up, there’s no shortage of options

to get the heart pumping.

Outdoor Safety

There are a few factors to keep in mind

when moving an exercise routine outside.

Be sure to drink plenty of water, as the

warmer temperatures can cause increased

sweating and dehydration during exertion.

Products like hydration packs provide

an insulated way to easily carry water

hands-free during a workout. While some

exposure to vitamin D is beneficial, sun

protection is essential as harmful UV rays

can cause the skin to burn and lead to

melanoma. The Skin Cancer Foundation

recommends using a waterproof, broadspectrum

sunscreen with an SPF of 30 or

higher and reapplying it every two hours.

UVA rays can also lead to cataracts, macular

degeneration and pterygium (a benign

growth called “surfer’s eye”), so wear

sunglasses that have UV protection.



An easy activity that can be done almost

anywhere, walking requires only a pair of

supportive shoes and a bit of wanderlust. It

is a great introduction for people looking

to get started with a fitness program.

Relatively low-impact, it can ease joint

pain, help reduce stress, improve sleep and

boost the immune system. Research suggests

that distance is more important than

speed for health benefits, so add a leisurely

stroll to a daytime routine.

20 Twin Cities Edition NAtwincities.com


As a weight-bearing exercise, running helps

build strong bones and protects against

osteoporosis. Over time, it can also reduce

the risk of heart disease and lower the resting

heart rate. Long- distance running is stellar

for cardiovascular endurance, while sprinting

is a quick way to jumpstart weight loss.

Running clubs all over the country can help

newcomers find inspiration, camaraderie

and motivation when the couch is calling.


Cycling is easy on the joints, can help

improve balance and is a great low-impact

cardio workout. Biking can be done solo or

in groups and is a great option for families,

as even little kids can ride along. Many

cities have bike-friendly street lanes, allow

bikes on public transportation and have

rental bikes such as Divvy available for

short-term rides.


Classes in yoga and Pilates, traditionally

done indoors, can be moved outside when

the weather is nice. Practicing in the open air means breathing in higher quality oxygen

while practicing deep breathing or moving through asanas. The ambient warmth allows

soft tissue to relax more, making deeper poses more accessible. Plus, it’s just more relaxing

to practice outside, and taking in the surroundings will heighten a mindfulness practice.

Water Sports

Canoeing, kayaking and paddleboarding can be done on any kind of open water, including

lakes, ponds and rivers. These activities strengthen the upper body as well, and water

itself can have a calming effect. Take a class or rent a boat for an afternoon paddle, either

alone or with friends.


Popular in the 1990s, rollerblading is again having a heyday. Online skate manufacturer

Rollerblade saw a 300 percent increase in sales at the start of the pandemic, as consumers

looked for creative ways to get around outside. Rollerblading helps build endurance

in a wide range of muscles, including upper legs, hips, back and glutes. It can improve

balance, is easy on the joints and is just plain fun. Invest in a set of protective gear such as

a helmet, wrist guards and kneepads to ensure safety.

Urban Fitness

To create workouts in the city, run up and down a hill or set of stairs, then find a nearby

playground and do pull-ups on the monkey bars, tricep dips on a park bench and other

bodyweight exercises. Or, grab a few friends and create a high-intensity interval training

circuit in the park. Change up the routine and location to keep it fresh and fun.

Carrie Jackson is a Chicago-based writer and frequent contributor to Natural Awakenings

magazine. Connect at CarrieJackson Writes.com.

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conscious eating

Flower Power



by April Thompson

Fruits, leaves, stems and roots are commonly

eaten as part of a plant-based, farm-to-table

diet, but until recently, the only flowers on the

table were in a vase. Today’s health-conscious foodies

are finding edible flowers to be a fantastic way to

eat the rainbow, adding fun flavors and colors to all

sorts of dishes.

Urban homesteader Holly Capelle turned her family’s

backyard in the Portland, Oregon, suburbs into

expansive edible gardens, enjoyed by their flowereating

chickens and children alike. “We grow everything

from seed, including 15 to 20 edible flower

varieties, from spring through fall,” says Capelle. “I

love to grow edible flowers for two reasons: one, to

eat, and second, for the natural pest control they

provide. I think of flowers as a beautiful army that I

can eat along the way.”

Capelle’s favorite edible flowers are pansies and

violets, as they “pop up again and again all growing

season and make a beautiful garnish without overpowering

flavor.” The home gardener likes to freeze

the fresh flowers in ice cubes, press them on the

outside of herb butter or dry them between pieces of

wax paper to later add to the tops of homemade chocolate bars,

along with dehydrated strawberries, lemon balm, mint or other

botanical flavors.

The family’s fowl get in on the flower fun, too. “We make

frozen treats for the chickens out of edible flowers, corn and

strawberries, which they love in summer. We also add dried flowphoto

courtesy of Marie Viljoen

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photo courtesy of Jan Bell

ers like marigolds to their nesting boxes,” she says, adding that

marigolds, with their bright orange hues and distinct flavor, are

great in scrambled eggs or as a substitute for saffron.

For larger blooms like sunflowers, Capelle recommends pulling

off the often-hard centers. “I often see whole zinnias on edible cakes,

but no one wants to eat an entire zinnia. With daisies, for example, I

will pull off the petals and recreate the flower on top of a dish, using

peppercorns or chocolate chips in place of the center,” she says.

Capelle also loves chamomile for its distinctive, apple-like

flavor that has the “feel of fall,” and dianthus, with a slightly spicy

taste like cloves. “Nasturtiums are another super defender in the

garden, with a delicious peppery flavor and nice orange pop of

color in a salad,” she adds.

“Flowers brighten any dish up, especially hors d’oeuvres, omelets

and soups. Pea soup is an ugly soup, but sprinkle some microgreens

and a viola on top and it’s beautiful,” says Jan Bell, of Gilbertie’s

Organics, in Easton, Connecticut. The 34-acre farm, which

recently celebrated its 100th anniversary, grows herbs, vegetables

and microgreens in 24 greenhouses, including a microgreen blend

with nasturtium and viola flowers. “If you pick the flowers on

herbs, the plant will grow better and last longer,” Bell adds.

Flowers like wild violets, chive blossoms and common milkweed

can add bold color and flavor to vinegar with pinkish

purple hues that power up salad dressings. Bell also likes to dry

chive flowers to use year-round. “They are a nice purple sprinkle

to add to dishes when things are boring in winter,” she says.

Marie Viljoen, a New York City forager, chef and author of

the cookbook Forage, Harvest, Feast: A Wild-Inspired Cuisine,

incorporates numerous wild and cultivated flowers, including

tree flowers like magnolia and black locust, into her hyperlocal,

seasonal meals.

Even common garden roses can add a delicious dimension to

dishes and drinks, according to Viljoen. “I like to ferment roses

into a simple soda, using organically grown rose petals, honey

or sugar and tap water. It’s ready within a few days, or else you

can leave to ferment a few months to make a sipping vinegar,”

she says. “You can also combine really fragrant rose petals with

a neutral honey like clover, then strain after a few days for a rose

water essence you can add to yogurt or other dishes.” Viljoen also

uses rose petals as edible garnishes for deviled eggs or as edible

plates for goat cheese balls on her gourmet picnics.

Some flowers are for the eyes only, however. Many can be

poisonous, so it’s important to ensure a particular species is edible

before digging in. Viljoen also advises carefully distinguishing

between poisonous lookalikes when foraging: A delicious

daylily and a toxic true lily look similar, but are in different plant

families, for example. She also says to look for organically grown

flowers that haven’t been sprayed with pesticides.

Connect with Washington, D.C., freelance writer April Thompson

at AprilWrites.com.

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stress. It is just one of many ways to invoke

this potent tool to increase mindfulness.

Pausing increases mindfulness and presence

in daily life which enhances self-care and

enriches relationships. Below are other ways

to bring this practice into our daily life.

Pause Into the


by Barb Ryan

“ To live in the present moment is a miracle.” ~ Thich Nhat Hanh

Many spiritual teachers, like the late Thich Nhat Hanh quoted above, herald

the power of living in the present moment as a key aspect to overall well-being. Yet

the path to this level of mindfulness takes time and is a considerable shift from the typical

and chaotic rhythms of daily life. Few achieve worthy results without support and instruction.

Mindfulness practices bring on a deluge of feelings, thoughts, memories, aspirations

and demands of everyday living. Learning to practice the power of pause is a great way to

get started in a small way with high yield results.

Merriam-Webster defines the verb pause: (1) to stop temporarily; and (2) to linger for

a time. Common wisdom advises people, especially when angry, to “count to 10” before

responding. This practice is also recommended as an antidote to rising anxiety. Counting

to 10 is a way to pause which creates space, mental distraction and comfort when under

The Deep Breath

Take a single deep breath filling the torso

fully—from pelvic bowl to upper chest. It

may take a few tries to achieve the feeling of

a true torso-filled breath, and with practice

will come easier. Pausing with a deep

breath shifts the focus from mind to body,

reducing mental churn or arising anxiety,

calming anger and increasing the feelings

of spaciousness. Ultimately, strive to inhale

through the nose, hold for five seconds, then

exhale slowly through the nose. Repeat as

needed. The rules are not rigid. Play with

the practice and note how different ways of

inhaling, lengths of holding and means of

exhaling shift the physiology and presence

in the moment. For example, if feeling exasperated,

exhale loudly through the mouth

and feel the release of energy and pleasure

in the shift. Use the deep breath to gather

self into this moment. Extend the mindfulness

arising from this practice by attending

to the inhalation and exhalation at its normal

rate for a few minutes which will extend

the calm, buy time, cultivate creativity, and

allow care and compassion to arise.

Cultivate Marvel

Synonyms for marvel include surprise, astonishment,

splendor, wonder and amazed

curiosity—a rich collection of states of being

most rarely encountered unless pursued.

Rather than grabbing the phone when wait-

24 Twin Cities Edition NAtwincities.com

ing or spinning up tunes when passing time, put those marveling

words into action. Tune into the pulse driven by that amazing heart

in the body beating 100,000 times a day, moving 2,000 gallons of

blood through the body. Take time to consider the sun which shines

upon us every single day, even when it’s cloudy and cannot be seen.

Wonder in the amazement of the roadways and how so many follow

the collective rules of the road which make car travel smooth

and efficient. Dream about those ancient and huge redwood trees

in northern California that are believed to be more than 1,000

years old. Imagine all that is amazing and surprising and watch

what catches the eyes, ears, nose and mind. Reflect upon the shifts

that may have occurred even while reading this. Artists are likely

oriented in this way more naturally, while the rest will need more

intention to get there.

Speak Inspiration

This practice can take a host of forms including the use of affirmations,

mantras or even poetry. Keep inspiring words top-of-mind.

Use alarms on the computer or mobile phone as a reminder.

Posting inspiring words in the home, office or on a bedside table

will guarantee an encounter and ensures we will be nudged in the

direction of inspired thought on a regular basis. Short poems are

also quite inspiring.

Succeed by Starting in Times of Joy

Mindfulness practices are often presented as an antidote to

stress or discord. Happy, satisfied people rarely seek help,

so this context makes sense. No matter the reason, we will

reap richer benefits when we begin the pause practice during

enjoyable and happy times. With COVID quarantines and

constraints rescinding, people are gathering again, and it feels

amazing to see our loved ones and colleagues in person again.

Take a pause in these reunions to soak up the joy, celebration

and connection occurring therein. Deepen feelings of pleasure,

love and appreciation. Allow the good feelings to absorb into

our being as the endorphins and oxytocin flow upon us and

those we care about. Apply this felt sense with greater ease in

more difficult times such as a tense conflict with a work colleague,

while disciplining a child, facing tough financial conditions

or soul searching for new ways of being.

While not an exhaustive list, these tips will get us started in

the practice of pausing. Give the body, mind and being a break

to allow more response options to flow in. In the space created, a

wise inner voice is heard as the churn of problem-solving, including

all the fuss and worry, hits the sidelines for a break. When we

pause, wisdom flows. Give it a try.

Barb Ryan, CMT, CSD, is a certified spiritual

director and myofascial release bodyworker

practicing at the Bhakti Wellness Center, in Edina.

She works with the mysteries of the body and being

through hands-on bodywork, spiritual guidance

and wisdom listening. For more information, visit

WisdomSisterStudio.com. See ad, page 13.

crossword puzzle


1 Destructive technology

that spells long-term trouble

for people’s health, goes with 2


5 Vital pollinators

9 Rainbow shape

10 Processes food

11 Corn and soybeans, e.g.

12 Erie is one

13 Goal

14 “Now I get it!”

15 Superabound

17 Music’s Clapton

19 Negative word

20 Type of tide

22 Tiny organism

23 Corn section

24 ___ Antonio

26 Type of non-chemical,

healthy food

30 Farm-to-____ cuisine

31 Nevada city

32 Home for chicks

33 Natural fertilizer


2 See 1 across

3 Stands for artists

4 Problem to be resolved

5 “It’s cold!”

6 Drought-resistant grass

that requires mowing only

once per month, 2 words

7 Beneficial for survival of

the whole environment

8 Enlighten

9 Type of soil needed for

growing blueberries

16 Sound magnifier

18 Turkey seasoning

21 Alternative action to fungicides

in controlling powdery


22 Spoil

23 Ice pieces

24 Scattered seed

25 Prevent

27 Expertise

28 Company abbreviation

29 Dove sound

Answers and a full-page crossword puzzle can be

found at NATwinCities.com.

July 2022


calendar of events

featured event

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 Channel 6 or via MCN6.org

For more information, visit Eckankar.org,

TempleOfECK.org or Facebook.com/

Eckankar. See ad, page 2.

SATURDAYS, JUNE 2, 9, 16, 23, 30

Pregnancy, Childbirth, Postpartum and Baby

Classes – 6-7pm. Classes are held virtually online

throughout the month and are led by our top AID

instructors. AID utilizes state-of-the-art 3D visual

aids and activities to keep it fun and engaging while

presenting the latest evidenced-based material on

each topic. $35. Online. Childbirth-Classes.com.


Women of Color Affinity Group – 3-4pm. Feeling

left out, misunderstood, and unseen in the workplace?

Looking for a space where women of color can come

together and share their experiences? Then join the

Women of Color Affinity Group! Free. 347 E. 36th

St., Minneapolis. Hclib.BiblioCommons.com/events.


Earthworks Nature Sculpture – 2-3pm. Humans

have been creating earthworks for thousands of

years, like pictographs painted on rocks or in caves

by indigenous tribes. Discover how to create your

own earthworks whenever you are outside. Materials

provided. Free. 8800 Penn Ave. S. Bloomington.


TUESDAYS, JULY 5, 12, 19, 26

Career Services – 10am-4pm. Open to everyone

for drop-in job search assistance and career planning

including resume development, applying to job

postings, interview tips, networking, LinkedIn, and

more. Free. 3025 Southlawn Drive, Maplewood.


Drop-in Computer and Tech Help – 1:30-3:30pm.

Do you need extra help on the computer, tablet or

other piece of technology? Are you searching for a

job or working on a resume? Let us help answer your

questions! Free. 4560 Victoria St. N., Shoreview.


WEDNESDAYS, JULY 6, 13, 20, 27

Fearless and Friendly Knitting Group – 10am-

12pm. Learn how to knit or practice new techniques.

For people at all skill levels. Make new friends

while creating your own handmade masterpieces!

Free. 5100 34th Ave. S., Minneapolis. Hclib.Biblio


FRIDAYS, JULY 8, 15, 22, 29

Maker Adult –10am-4pm. Use the Library’s laptops

to design a 3D model, create your own stickers,

cards, or other cardstock cutouts, or utilize the video

and photo editing software.Access the Library’s

digitization equipment to convert your physical

photos, slides, negatives, cassette tapes, 8mm and

Super 8 film, and VHS and VHS-C tapes to digital

files. Free. 2180 North Hamline Ave., Roseville.


MONDAYS, JULY 11, 18, 25

Career Counseling and Job Search Assistance

with CareerForce – 1:30-4:30pm. Career counseling

and job search assistance by CareerForce

Minneapolis staff is now available Monday and

Tuesday afternoons. Resume critiques, job interview

coaching, and effective job search strategies can be

discussed. Free. 2347 E., 36th St., Minneapolis.



Lactation Lounge – 10am-12pm. A free drop-in

breast/chestfeeding support service. Come share tips

and socialize with other expecting, breast/chestfeeding

and pumping families. All families welcome.

Free. 1974 Ford Parkway, Saint Paul. RCLReads.


Virtual Class – Local Produce in the Air Fryer -

6:30-8pm. Make the most of your local produce and

your air fryer in this live online class. Kirsten will

demonstrate several seasonal vegetable recipes, including

Easy Carrot Dip, Sea Salt Beet Chips, and Eggs in

Zucchini Nests. Free. Online. MSMarket.coop/event.


How To Accelerate Your Healing – 6:15-7pm.

Learn what steps to take to get better quicker, stay

healthy longer and save money! Speaker: Dr. Martin

P Furlong, DC - Holistic Health Practitioner. Free.

MetroEast Natural Healing Center, 6993 35th St

N, #2, Oakdale. RSVP at 651-771-1703. Nutrition



East 7th Mississippi Market Blood Drive –

11am-6pm. The co-op is hosting a blood drive in

partnership with Memorial Blood Centers to help

address the blood shortages in our region due to

COVID-19. Free. 740 East 7th St., Bloodmobile,

Saint Paul. MSMarket.coop/event.


Open Door Support Group – 10:30-12pm. NAMI

Minnesota’s Open Door support groups provide

ongoing support for individuals with an anxiety or

panic disorder. Groups are a place to find support,

learn new skills and strategies, and better understand

and manage anxiety in daily life. Free. 5100 34th Ave.

S. Minneapolis. Hclib.BiblioCommons.com/events.


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. MetroEast Natural Healing Center, 6993 35th

St N, #2, Oakdale. RSVP at 651-771-1703. Nutrition



Why Are We Here? The Search for Meaning

– 6:30-8:30pm. This 2-hour online class is an

invitation to peer through a keyhole into the questions

of who we are, what we are and why we are

here. The teaching is an experiential taste of the

Diamond Approach, a method of spiritual insight

that draws from modern depth psychology and

ancient spiritual wisdom. Free. Online. Cc.Retreat



The Elixir Kitchen: Neighborhood Foraging –

10:30am-12pm. Join Eva & Lachelle as they explore

the wild edible and medicinal plants you can find right

in your neighborhood. Come connect with nature and

learn about foraging, plant ID and all the natural healing

that is right in your backyard and beyond. $25 for members,

$30 for Non-members. Frogtown Park and Farm,

Minnehaha Avenue, St. Paul. MSMarket.coop/event.

featured event

An Evening of

Divine Wisdom

Looking to expand your consciousness

and connect with some of the highest

realms of existence? Then this channeled

event is perfect for you! Nea Clare is a

natural channel for the Ascended Masters

and other multidimensional beings, and

she will be sharing their wisdom, guidance

and perspective to help bring you

into your highest alignment.


July 24

Cost: $44

NeaClare.com. See ad, page 30.


Intro to 3D Design Using Tinkercad – 10:30am-

12pm. Become familiar with Tinkercad.com while

using it to design your own keychain. Your project will

be printed with the Library’s 3D printer so you can pick

it up at a later date. Free. 2180 North Hamline Ave.,

Roseville. RCLReads.BiblioCommons.com/events.


Universe in the Park – 8:45-10pm. The starry summer

skies await you and your family! Come outdoors at

Shepard Farm in Cottage Grove for a closer look at outer

space. Your evening starts with a short outdoor presentation

and slideshow to introduce you to the solar system

and the tools astronomers use to study it. Free. 8946 70th

Street S, Cottage Grove. DodgeNatureCenter.org/event.

26 Twin Cities Edition NAtwincities.com

save the dates


Mount Shasta Virtual Retreat – 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 virtual retreat, you will be guided to

places on the mountain that will support you in

receiving the wondrous gifts that Mount Shasta

has to offer. Annette Rugolo, your experienced

spiritual guide, will provide support for letting

go of old fears and limitations and opening to the

incredible love and wisdom that’s within you. You

will receive clear guidance for the next chapter of

your life. $118 until August 8, $148 after. Annette



6th Annual Mycelium Mysteries Conference –

Sept 23-25. 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. Featuring Keynote Speaker Barbara

Ching, former President of the North American

Mycological Association. Dodgeville, WI. Tickets

& to register: MidwestWomensHerbal.com.


FRIDAYS, JULY 1, 8, 15, 22, 29

Family Storytime - White Bear Lake –10-12pm.

Join us in-person for stories, songs, and rhymes

designed to enhance your child’s early literacy

skills. Appropriate for ages 2-5. No registration is

required. Free. 2150 2nd Street, White Bear Lake.



Virtual Dungeons and Dragons for Teens

–10-12pm. Come and adventure with us! No experience

needed. We will be using the programs

Zoom and Roll20 to run our sessions, both are free

to use. Appropriate for ages 6-12. Free. Online.



RAD Zoo –2-3pm. Come meet and learn about

live reptiles and amphibians in this interactive and

educational program. Appropriate for ages 4 & up.

No registration required. Free. 3025 Southlawn

Drive, Maplewood. RCLReads.BiblioCommons.


Virtual Teen Book Club: Legendborn by

Tracy Deonn –2-3pm. You give us an hour of

your time, we give you a book to read and a place

to meet and talk about it. Free copies of this

book are available for book club members! Free.

Online. RCLReads.BiblioCommons.com/events.


PreK Take-and-Make Kit: Butterfly Suncatcher

– Drop by RCL-Mounds View for a

take-home Maker Kids activity while supplies

last. Best for ages 2 - 5. Available first come, first

served, while supplies last. Free. 2576 Mounds

View Boulevard, Mounds View. RCLReads.


On the Front Porch – 3:30-5pm. Join us on the

patio in front of the Ramsey County Library in

Shoreview for some outdoor craft time. Possible

topics include: mini magic gardens, dragon crafts,

Encanto-inspired door hangers, and Kindness

Rocks. Appropriate for ages 5 and older. Free.

4560 Victoria St. N., Shoreview. RCLReads.


WEDNESDAYS, JULY 6, 13, 20, 27

Nature Play in Garden – 10:30-11:30am. Drop in

and play outside in the Children’s Reading Garden.

Prepare to get a little wet, maybe even dirty! Sunscreen,

hats and bug spray encouraged. Appropriate

for ages 5 & younger. Free. 2180 North Hamline Ave.,

Roseville. RCLReads.BiblioCommons.com/events.


Dungeons & Dragons for 4th, 5th & 6th Graders

– 1-4:45pm. Learn about role playing games by

joining us on an entry-level dungeon adventure. No

experience is required, your CSGA Dungeon Master

will be guiding you. Free. 4560 Victoria St. N.,

Shoreview. RCLReads.BiblioCommons.com/events.


AniMondays –3:30-5pm. Please join us for a fun

hang out space to watch and geek out about your

favorite anime. For tweens and teens in grades

6-12. Free. 2180 North Hamline Ave., Roseville.



Tot Obstacle Course on the Deck – 10:30-

11:30am. Little ones can jump, crawl, balance,

and twirl with these specially designed activities!

Adults must remain with children for the duration of

playtime. Free. 3025 Southlawn Drive, Maplewood.


Silly Millies: Spectacular Switch Plates! –

2-3:30pm. Artist Layl from Silly Millies will lead

kiddos in-person through a step-by-step instruction

to create a whimsical polymer clay switch plate

for their home. For kids ages 7 and up with adult

present. Free. 4560 Victoria St. N., Shoreview.


Creative Pastels for Kids: Summer! –

2-3:30pm. Use pastel art techniques to create a

unique piece of art work with Creative Pastels.

This is an in-person class with step-by-step instructions

as you draw along with the instructor,

Karen Tan. Art supplies will be provided. Free.

2150 2nd Street White Bear Lake. RCLReads.



Kids Yoga for Social-Emotional Learning –

3-4pm. For youth entering 1 st -6th grade in the

fall. In this fun weekly program, we will practice

yoga poses (asanas), breathing (pranayama), and

mindfulness to increase self-awareness, improve

focus and concentration, and decrease stress and

anxiety – tools that can help contribute to academic

success. Free. 7100 Nicollet Ave. Richfield. RCL-



Storytime with Ramsey County Parks and

Recreation: Long Lake Regional Park!

– 10:30-11:30am. Join us at the Long Lake

Regional Park pavilion for stories, songs and

fingerplays designed to enhance your child’s

early literacy skills. Then explore all the beauty

and enjoyment our local county parks have to

offer! Appropriate for ages 2-5. Free. 1500 Old

Highway 8, New Brighton. RCLReads.Biblio


Our Wild Neighbors: Rascally Raccoons –

6:30-7:30pm. Bring your family to Shepard Farm

and spend an hour with “Our Wild Neighbors.”

This month, let’s meet some masked raiders:

Raccoons! They can climb downspouts and

fences with ease. They swarm out of the sewer,

sneak down alleys and unlatch the most-securely

fastened containers. Free. 8946 70th Street S.,

Cottage Grove. DodgeNatureCenter.org/event.


Kids Class: Buzz on Bugs – 4-5pm. Join us in

the Selby store’s garden to learn the important

work many insects do! Expert Midwest Food

Connection editors will guide your children as

they learn to do the bee waggle dance, dig for

insects, observe pollinators, and enjoy a treat or

two. This class is designed for kids ages 5-12.

$5 for members, $7 for non-members. 622 Selby

Ave., Saint Paul. MSMarket.coop/event.

July 2022


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.




Barb Ryan, LMT • 612-922-2389

Bhakti Wellness Center

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 13.




Joyce Sobotta, Published Author



JoyceSobotta.com • 715-828-0117

Joyce Sobotta, published author

of Breast Health Is in Your

Hands, is a natural breast health

educator whose work is endorsed

by doctors and thermographers

nationwide. She is passionate

about teaching women to love

their breasts and take responsibility

for their health. She has

facilitated breast health programs for leading health

organizations and is available for private consultations

and speaking engagements. See ad, page 23.



Dr. Amanda Haeg

6409 City W Pkwy #105, Eden Prairie

CadenceChiroMN.com • 952-855-7656

Dr. Amanda Haeg is the

only chiropractor in Minnesota

offering the Pierce

Results System. With a

specific system of analysis

and correction, your care

will be tailored to your exact needs, providing you

with precisely what will help you get your health

back. See ad, page 9.



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 22.


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 19.



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 22.



Nea Clare

NeaClare.com • Nea@NeaClare.com

Would you like to say “YES” and

make your dreams come true? If

so, I can help! Book a strategy

call with me today. I work exclusively

for extraordinary women

who are tired of waiting on the

right time or circumstances before

pursuing their dream career

path – we’ll explore how life

coaching has tremendous transformative power in

strengthening self-confidence while also giving one

unshakeable faith in your capability to achieve your

goals. What you want is on the other side of your

hesitation. If it is time to breakthrough, schedule a

call today at 612-227-3854 or email Nea@NeaClare.

com. See ad, page 30.


Leah Martinson, Health Coach

23 4th St SE Suite 201, Minneapolis

Visionairium.com • 651-315-1347

Leah’s superpower is intuition and

insight, and she uses it to teach

people how to use their bodies as

a guide to wellness. Instead of

kicking tired, overwhelmed people

in the butt, her mind-body,

medicine-based health coaching

process touches on all areas of

well-being in your life. Schedule

your free discovery session today. See ad, page 23.



N7915-902 St

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. See ad, page 8.


3434 Lexington Ave. N., Suite 700

Shoreview • 651-483-9800


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 19.

28 Twin Cities Edition NAtwincities.com



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 24.


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 12.


1401 Main St, Hopkins

952-475-1101 • ToothByTheLake.net

We build a foundation of trust

by treating our patients as

individuals. Understanding

how uneasy some patients

may feel about their dental

visits, we make a difference

by providing a relaxing and

positive experience. See ad, page 6.




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. See ad, page 15.



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.



Leah Martinson, Reiki Master

23 4th St SE Suite 201, Minneapolis

Visionairium.com • 651-315-1347

Our bodies store all our memories

and experiences just as much, if

not more than our minds. Sometimes

we need support to release

the emotions and stressors that

get stuck in our bodies. Leah

offers both massage and energy

healing to help facilitate this

release, calm the nervous system

and relieve tension. See ad, page 23.



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 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.



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 23.




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



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 13.



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 19.



Kathy Kiss

Sr. Account Manager


Standard Process is a

Wisconsin-based, familyowned,

whole food-based

nutritional supplement

company that partners with

health care practitioners to address issues related to

health conditions. See ad, page 3.

July 2022




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Deploy Health Family Practice/

Bhakti Wellness Center

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 13.



Bhakti Wellness Center

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,

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