Natural Awakenings Twin Cities July 2022

FREE 

HEALTHY LIVING 

HEALTHY PLANET 

THE HEALTHY 

FOOD MOVEMENT 

PANDEMIC LEADS TO BETTER 

LOCAL FOOD SYSTEMS 

TASTY EDIBLE FLOWERS 

THE GREAT NATURE GYM 

OUTDOOR WORKOUTS MAKE THE 

MOST OF SUMMER 

POLLINATOR HAVEN 

CREATE A TOXIN-FREE YARD 

FOR CRITICAL CRITTERS 

July 2022 | Twin Cities Edition | NAtwincities.com

2 Twin Cities Edition NAtwincities.com

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

HEALTHY LIVING HEALTHY PLANET 

letter from the publisher 

TWIN CITIES EDITION 

Publisher Candi Broeffle 

Editors Cheryl Hynes 

Randy Kambic 

Ad Sales Candi Broeffle 

Design & Production Sara Shrode 

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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 


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 

11 PROTECT THE 

LARGEST ORGAN FROM 

THE INSIDE OUT 

12 IMPORTANT EVENTS 

AT EACH STAGE OF 

DIGESTION 

Contents 

11 

14 POLLINATOR HAVEN 

Create a Toxin-Free Yard 

for Critical Critters 

14 

16 THE HEALTHY FOOD 

MOVEMENT 

Pandemic Trends are Shaping Better 

Local Food Systems 

20 THE GREAT NATURE GYM 

Outdoor Workouts Make the 

Most of Summer 

24 

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22 FLOWER POWER 

Edible Blooms Add Flavor and 

Color to Summer Fare 

24 PAUSE INTO THE 

PRESENT MOMENT 

DEPARTMENTS 

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 

5

news briefs 

Wisdom Listening 

Sessions Now 

Available 

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 

HOLISTIC GENERAL DENTISTRY 

Experience healthier dentistry 

1401 Mainstreet 

Hopkins, MN 55343 

952-475-1101 

ToothByTheLake.net 

Annette Rugolo 

Mount Shasta Virtual 

Retreat with Annette 

Rugolo 

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/. 


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. 


7

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 

against 

obesity and metabolic 

syndrome. 

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 

middle-income 

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 


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. 

Elnur/AdobeStock.com 

BETTER 

MOVE 

FREE 

LIVE 

NEW PRACTICE MEMBER SPECIAL 

$49 

CadenceChiroMN.com 

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 

TRY 

FOR 

FREE! 

MEET YOUR CONSCIOUS PARTNER HERE! 

KICK OFF SUMMER WITH A 

MEANINGFUL RELATIONSHIP 

Visit us at NaturalAwakeningsSingles.com 


9

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. 

kittitee550/AdobeStock.com 

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. 

SeanPavonePhoto/AdobeStock.com 

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 

Image'in/AdobeStock.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. 


11

Important Events 

at Each Stage of 

Digestion 

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 

absorption. 

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, 

focus on consuming a whole food, 

plant-based diet and obtaining adequate 

sleep and physical activity. 

Keri Barron, Ph.D. is the scientific nutrition 

writer for Standard Process. For more 

information, visit WholisticMatters.com. 

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Pollinator Haven 

CREATE A TOXIN-FREE YARD FOR CRITICAL CRITTERS 

by Sandra Yeyati 

rasstock/AdobeStock.com 

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 


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 

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15

THE HEALTHY FOOD 

MOVEMENT 

Pandemic Trends are Shaping Better Local Food Systems 

by Bob Benenson 


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. 

Prostock-studio/AdobeStock.com 

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. 


17

Prostock-studio/AdobeStock.com 

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 

Forum.com. 


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19

fit body 

The Great Nature Gym 

OUTDOOR WORKOUTS MAKE THE MOST OF SUMMER 

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. 

KoolShooters/Pexels.com 

Walking 

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. 


Running 

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. 

Biking 

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. 

Yoga 

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. 

Rollerblading 

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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21

conscious eating 

Flower Power 

EDIBLE BLOOMS ADD FLAVOR AND 

COLOR TO SUMMER FARE 

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 

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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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Publisher@NATwinCities.com 

Joyce Sobotta 

Natural Breast Health Consultant 

Published Author: 

“Breast Health Is in Your Hands” 

Contact Me! 

JoyceSobotta.com | 715-828-0117 

AromatherapyNaturesWay.com 

Joyce@AromatherapyNaturesWay.com 

Locally owned and independent since 1968! 

Mastel’s 

HEALTH FOODS 

EST. 1968 

vitamins, minerals, supplements, herbs, grocery, 

personal care, homeopathy, tcm 

1526 ST. CLAIR AVENUE, ST. PAUL, MN 55105 

T. 651-690-1692 • WWW.MASTELS.COM 

OPEN WEEKDAYS 9-8 • SATURDAY 9-6 • SUNDAY 12-5 


23

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 

PRESENT MOMENT 

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- 


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 

Across 

1 Destructive technology 

that spells long-term trouble 

for people’s health, goes with 2 

down 

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 

Down 

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 

mildew 

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. 


25

calendar of 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 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. 

SATURDAYS, JULY 3, 10, 24 

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. 

TUESDAY, JULY 5 

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. 

Hclib.BiblioCommons.com/events. 

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. 

RCLReads.BiblioCommons.com/events. 

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 

Commons.com/events. 

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. 

RCLreads.BiblioCommons.com/events. 

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. 

Hclib.BiblioCommons.com/events. 


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. 

BiblioCommons.com/events. 

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. 

WEDNESDAY, JULY 13 

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 

Chiropractic.com/events. 

FRIDAY, JULY 15 

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. 

SATURDAY, JULY 16 

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. 

MONDAY, JULY 18 

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 

Chiropractic.com/events. 


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 

Portal.com/events. 

SATURDAY, JULY 23 

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. 

Sunday, 

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. 


save the dates 

SATURDAY, AUGUST 20 

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 

Rugolo.com/product/mt-shasta-virtual-retreat/. 

FRIDAY, SEPTEMBER 23 

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. 

EVENTS FOR KIDS 

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. 


SUNDAY, JULY 3 

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. 

com/events. 

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. 

MONDAYS, JULY 11, 25 

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. 

RCLReads.BiblioCommons.com/v2/events. 

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. 

RCLReads.BiblioCommons.com/v2/events. 

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. 

BiblioCommons.com/v2/events. 

THURSDAY, JULY 14 

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- 

Reads.BiblioCommons.com/v2/events. 


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 

Commons.com/v2/events. 

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. 


27

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. 

BODY WORK 

MYOFASCIAL RELEASE & 

CRANIOSACRAL THERAPY 

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. 

BREAST HEALTH 

CONSULTANT: 

NATURAL BREAST HEALTH 

Joyce Sobotta, Published Author 

AromatherapyNaturesWay.com 

Joyce@AromatherapyNaturesWay.com 

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. 

CHIROPRACTOR 

CADENCE CHIROPRACTIC 

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. 

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. 


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 19. 

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 22. 

TRANSFORMATIONAL COACH AND 

LIFE MASTERY TEACHER 

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. 

VISIONAIRIUM 

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. 

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 8. 

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 19. 


DENTIST 

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 24. 

SEDATION AND IMPLANT DENTISTRY 

1815 Suburban Ave, St. Paul 

ToothBuilder.com 

651-735-4661 

We are a holistic dental practice 

devoted to restoring and enhancing 

the natural beauty of your smile 

using conservative, state-of-the-art 

dental procedures that result in 

beautiful, long lasting smiles! We 

specialize in safe removal of 

infected teeth as well as placing 

ceramic implants and restorations. See ad, page 12. 

TOOTH BY THE LAKE 

1401 Main St, Hopkins 

952-475-1101 • ToothByTheLake.net 

We build a foundation of trust 

by treating our patients as 

individuals. Understanding 

how uneasy some patients 

may feel about their dental 

visits, we make a difference 

by providing a relaxing and 

positive experience. See ad, page 6. 

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. See ad, page 15. 

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. 

ENERGY HEALING 

VISIONAIRIUM 

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. 

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 22. 

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 23. 

HOUSING - SUPPORTIVE 

BROEFFLE LATIMORE 

ADULT FOSTER CARE 

License #1102359 • 763-600-6967 

8600 Northwood Parkway, New Hope 

Providing a caring and supportive 

home for adults, no 

matter their abilities. With 

28-plus years of experience, 

we offer a nurturing and family-like 

environment for up to 

four residents who are elderly and/or have developmental 

disabilities. Residents receive assistance 

with personal cares, meal prep and feeding assistance, 

medication administration, transfers and 

mobility, transportation and advocacy. We treat your 

loved one like family 

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 13. 

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 19. 

NUTRITIONAL SUPPLEMENTS 

STANDARD PROCESS 

Kathy Kiss 

Sr. Account Manager 

KKiss@StandardProcess.com 

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. 


29

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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 13. 

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. 

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www.neaclare.com 

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SPIRITUAL TEACHING 

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 2. 


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31

Natural Awakenings Twin Cities July 2022

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