Natural Awakenings Twin Cities November 2022

Read the November 2022 edition of Natural Awakenings Twin Cities magazine. This is our annual Mental Health and Well-being Issue which features articles on staying calm during turbulent times, self-care strategies for anxiety, art therapy for kids, mushrooms and herbs for mental wellness, healing mental health in the new age, grief on the healthcare frontlines 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 November 2022 edition of Natural Awakenings Twin Cities magazine. This is our annual Mental Health and Well-being Issue which features articles on staying calm during turbulent times, self-care strategies for anxiety, art therapy for kids, mushrooms and herbs for mental wellness, healing mental health in the new age, grief on the healthcare frontlines 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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During Turbulent Times<br />

How Art Therapy<br />

Helps Heal Kids<br />

12 SELF-CARE<br />



Simple DIY Hacks<br />

that Work<br />

<strong>November</strong> <strong>2022</strong> | <strong>Twin</strong> <strong>Cities</strong> Edition | NAtwincities.com

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2 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

<strong>November</strong> <strong>2022</strong><br />


Reclaiming Joy:<br />

Healing Grief Together<br />

Our world is full of significant losses. Some are struggling with the loss of a loved one, an end of a career,<br />

or the need to let go of a belief system.<br />

Whatever painful loss you are going through right now, know that your pain is valid.<br />

Too often, people are told to think positively and smile. However, grief demands to be honored and felt, and<br />

the only way to heal is to face it head-on.<br />

It’s time we learn to appreciate the grieving process. We have to feel our pain and give it the time and attention<br />

it deserves. After all, we wouldn’t be shrouded with sorrow if what was lost wasn’t important to us.<br />

Join us as we reclaim joy and heal grief together in this innovative day-long retreat!<br />

Our Guest Speaker, Pat Sheveland, founder of the Confident Grief Coach School and author of “The Confident<br />

Grief Coach”, will share with us the healing practice called "B.R.E.A.T.H.E." This practice has helped grieving<br />

clients move on to a life worth living after experiencing unbearable losses.<br />

You deserve to live a life with renewed sense of purpose and happiness.<br />

Register now by going to PartneringUpVA.com/Grief<br />

Are you a healing professional who has products to share with this event’s attendees? We have a<br />

limited number of exhibitor booths available for you to purchase! Call us now at 763-270-8604 or<br />

email Hello@PartneringUpVA.com to learn how you could be an exhibitor.<br />

4 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

<strong>Natural</strong> <strong>Awakenings</strong> is a network of holistic lifestyle<br />

magazines providing the communities we serve with<br />

the tools and resources to lead healthier lives on a<br />

healthy planet.<br />

Contents<br />

14<br />






How to Turn Anxiety into Positive Action<br />

12<br />



HEALTH<br />

18<br />



20 12 QUICK FIXES<br />


Simple Strategies for Mental Well-Being<br />

22<br />



To advertise with <strong>Natural</strong> <strong>Awakenings</strong> or request a<br />

media kit, please contact us at 763-270-8604 or email<br />

Publisher@NAtwincities.com. Deadline for ads: the 15th<br />

of the month.<br />


Email articles, news items and ideas to:<br />

Publisher@NAtwincities.com.<br />

Deadline for editorial: the 5th of the month.<br />


Email Calendar Events to: Publisher@NAtwincities.com.<br />

Deadline for calendar: the 10th of the month.<br />


Advertise your products or services in multiple markets!<br />

<strong>Natural</strong> <strong>Awakenings</strong> Publishing Corp. is a growing franchised<br />

family of locally owned magazines serving communities since<br />

1994. To place your ad in other markets call 239-449-8309.<br />

For franchising opportunities call 239-530-1377 or visit<br />

<strong>Natural</strong><strong>Awakenings</strong>Mag.com.<br />

22 THE COLORS<br />


Art Therapy for Kids<br />


on Grief in the Healthcare Front Lines<br />


6 news brief<br />

8 health briefs<br />

10 global briefs<br />

20 healing ways<br />

22 healthy kids<br />

24 wise words<br />

25 crossword puzzle<br />

26 calendar<br />

28 resource guide<br />

<strong>November</strong> <strong>2022</strong><br />


Courtesy of Pathways<br />

news briefs<br />

Pathways Names Erika Backberg<br />

as Its New Executive Director<br />

Erika Backberg<br />

Pathways, a nonprofit that offers complementary healing<br />

services to people with life-threatening and chronic physical<br />

illnesses, has named Erika Backberg as its new executive<br />

director. Her appointment was effective October 10. Backberg<br />

fills the role that Tim Thorpe held for the past 14 years.<br />

Based in Minneapolis and founded in 1988, Pathways<br />

serves individuals that seek healing for body, mind, heart and<br />

spirit. The organization offers free holistic services for people<br />

with critical and life-changing health situations that may or<br />

may not be using conventional medical treatment. Pathways<br />

encourages the understanding that healing and curing are<br />

two different things, and that healing is always available even<br />

when a cure is not.<br />

Backberg brings two decades of experience building holistic systems and social impact<br />

solutions to her new role. Before joining Pathways, she was the chief impact officer at the<br />

Kresser Institute for Functional Medicine where she oversaw all aspects of the company’s<br />

internal and external social impact operations, including health equity-focused partnerships<br />

and sustainable business practices.<br />

“Erika has a passion for health equity and for building culture through intentional<br />

listening and systems design thinking,” states Pamela Lampert, Pathways board chair. “We<br />

are excited for her to bring her holistic lens, passion and community-building capacity to<br />

benefit the Pathways community, including the participants we serve, providers who offer<br />

their services, partners aligned with us, staff and the board.”<br />

Prior to her position at the Kresser Institute, Backberg founded and ran a creative solutions<br />

consultancy. She has worked as a researcher and consultant for state and federal legal<br />

defense teams; held the role of director of donations and sustainable business manager for<br />

Los Angeles-based EcoSet, a company that implements zero-waste practices for productions<br />

and events; and served as a media literacy educator and outreach coordinator for the<br />

Saint Paul Neighborhood Network, a community media and technology resource center for<br />

youth, adults and nonprofits.<br />

“I have been intentionally designing safe spaces centered on whole-person healing<br />

for 20 years,” Backberg shares. “The Pathways community is a beloved haven, and it is my<br />

privilege to support a space where people can show up as their whole, authentic selves and<br />

feel seen, valued, heard and nourished.”<br />

Location: 3115 Hennepin Ave., Minneapolis. For more information, visit<br />

PathwaysMinneapolis.org.<br />

IT'S TIME<br />


Free Light Meditations<br />

for You and the World<br />

December is the time when the darkness<br />

outside starts to creep into our<br />

homes, and the stress of the holidays begins<br />

to weigh on us. Counter the darkness and<br />

stress by bringing in light for yourself and<br />

the world with Annette Rugolo’s free Light<br />

Meditations. Rugolo will use her 20 years of<br />

experience to guide the group into meditation,<br />

tapping into the light that is available<br />

to all. The meditations will be held virtually,<br />

at 7 p.m., December 5, 12 and 19.<br />

Rugolo will also be offering daily Facebook<br />

live meditations from noon to 12:30<br />

p.m., December 1 through 24. During this<br />

time, she will lead the group in meditation<br />

to connect with the 24 quantum colors<br />

that are both within and around each of us.<br />

Each color will reawaken a quality within<br />

that brings balance and wholeness. All are<br />

welcome to join for one or all 24 sessions.<br />

This holiday season, stay connected<br />

to the light and uplift your season wholly<br />

with these free powerful meditations.<br />

For more information, visit AnnetteRugolo.<br />

com/calendar. Join Rugolo’s Facebook group<br />

at Facebook.com/ConsciousLifeResources.<br />

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6 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

Courtesy of Prairie Naturopathic Doctors<br />

New Naturopathic Primary Care<br />

Clinic in Plymouth<br />

Prairie Naturopathic Doctors, founded in<br />

2009, in Moorhead, has opened its second<br />

clinic in Plymouth, just off 55 and 494.<br />

Dr. Brianna Vick and the staff are committed<br />

to helping as many people as possible<br />

regain and maintain their health by addressing<br />

the true causes of disease and not<br />

just the symptoms. Their goal is corrective<br />

care (not just relief) with long-term health<br />

Brianna Vick<br />

support for individuals and families.<br />

“We are excited to have opened our second clinic and to<br />

continue to grow,” shares Vick. “Naturopathic medicine is a<br />

comprehensive medicine that is holistic and treats the individual,<br />

not the condition. We diagnose and treat acute and chronic<br />

conditions and have health solutions that work in conjunction<br />

with the body’s vital force.”<br />

Prairie Naturopathic Doctors offers acute visits to established<br />

patients and has a variety of treatment options available,<br />

including naturopathic physiotherapies—think of these like oil<br />

changes for the blood and lymphatic systems.<br />

Vick is the healthcare provider in the Plymouth location. Previously,<br />

she was seeing patients at the Moorhead clinic for several years.<br />

Location: 3140 Harbor Lane North, Ste. 102, Plymouth. For more<br />

information, call 612-236-0002 and/or visit PrairieND.com.<br />

Courtesy of Midwest Women's Herbal Conference<br />

Gladstar, Other Experts Lead<br />

Online Women’s Wellness Herbal<br />

& Healing Workshops<br />

Rosemary<br />

Gladstar<br />

World-renowned herbalist Rosemary<br />

Gladstar and a dynamic star lineup<br />

will present a virtual Women’s Wellness Series,<br />

produced by Midwest Women’s Herbal, In Our<br />

Own Hands, every other Saturday, from January<br />

through April 2023. In workshops covering<br />

many topics, participants will be supported and<br />

inspired to work with herbs, archetypes, magic<br />

and healing in their own lives and communities.<br />

Led by herbalists and healers who are<br />

interested in offering women tools they can<br />

bring into their own lives for health and wellness, this unique series<br />

of workshops offers a supportive community learning environment.<br />

Each workshop is unique and complementary to the next.<br />

Participants have the opportunity to attend live and interact with the<br />

instructor. For those not able to attend or who wish to review the<br />

workshop, recordings will be sent.<br />

Instructors include Gladstar; Indigenous Earthkeeper Brooke<br />

Medicine Eagle; bioregional Wise Woman and herbalist Linda<br />

Conroy; ancestral ritual practitioner and author Caitlin Mathews;<br />

American Herbalist Guild Director and herbalist Mimi Hernandez;<br />

acupuncturist and herbalist Jiling Lin; and spiritual doula, rootworker<br />

and conjurer Angela Smith.<br />

For more information, visit MidwestWomensHerbal.com. See ad, page 3.<br />

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<strong>November</strong> <strong>2022</strong><br />


“My passion is to<br />

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Improve lives with a<br />

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Self- Care for the Soul<br />

Nurture Yourself from Within<br />

AnnetteRugolo.com<br />

612-394-3736<br />

https://AnnetteRugolo.com/sessions/<br />

C A L L N O W !<br />

( 7 0 1 ) 2 1 2 - 2 8 0 0<br />

ask for Karen<br />

BEEF FOR<br />

SALE!<br />

$2.45 per pound<br />

(hanging weight) - processing paid separately.<br />

$5.85 or less/lb.<br />

Estimated take home price<br />

8 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com<br />


FARMS<br />

Black Angus/Holstein cross<br />

either grass fed, grass<br />

finished; grass fed, grain<br />

finished; or strictly corn fed.<br />

health briefs<br />

Fruit and Vitamin B 6 May<br />

Relieve Anxiety and Depression<br />

The best strategy to stay upbeat may<br />

be to reach for the fruit bowl, suggests<br />

a new study comparing<br />

the habits and mental states<br />

of 428 people published in<br />

the British Journal of Nutrition.<br />

Researchers at the UK’s Aston<br />

University found that the more<br />

often people ate fruit, the lower<br />

they scored for depression and the<br />

higher for mental well-being. The frequency of fruit consumption<br />

seemed to be more important to psychological<br />

health than the total amount consumed. People that ate<br />

savory snacks such as potato chips, which are low in nutrients,<br />

were more likely to report more frequent memory<br />

lapses and greater levels of anxiety and depression. The<br />

researchers found no connection between eating vegetables<br />

and psychological health. Nutrients can be lost during<br />

cooking. “As we are more likely to eat fruit raw, this could<br />

potentially explain its stronger influence on our psychological<br />

health,” says lead author Nicola-Jayne Tuck.<br />

In another study, researchers from the UK’s University<br />

of Reading gave 478 young adults either high doses of vitamins<br />

B 6<br />

or B 12<br />

or a placebo. After one month, they found<br />

that 100 milligrams of the B 6<br />

(about 50 times the recommended<br />

daily allowance) significantly boosted gamma<br />

aminobutyric acid, which inhibits excitatory impulses in the<br />

brain, and reduced self-reported anxiety and depression<br />

levels. B 12<br />

had no such effects.<br />

Different Fibers<br />

Produce Different Results<br />

Although high-fiber diets reduce the risk of heart attack,<br />

stroke and cardiovascular disease, the latest research<br />

from Stanford University indicates that not all fibers are<br />

equal in their effect on different species of probiotics in<br />

the intestines. Arabinoxylan, which is common in whole<br />

grains, was found to reduce cholesterol naturally and was<br />

easier to digest than long-chain inulin, which is found in<br />

onions, chicory root and Jerusalem artichokes. Commonly<br />

used for weight-loss products, inulin was linked to a modest<br />

decrease in inflammation markers and an increase in<br />

Bifidobacterium, a “good” gut microbe; however, at high<br />

doses it increased inflammation and raised the possibility<br />

of liver damage.<br />

Marek Studzinski/Unsplash.com<br />

Jo Sonn/Unsplash.com

Mislabeling Found in Some<br />

Immunity Supplements<br />

Immunity supplements may<br />

not be all they claim to be,<br />

according to a new study in<br />

the Journal of the American<br />

Medical Association. Researchers<br />

conducted liquid<br />

chromatography and mass<br />

spectrometry tests on 30 of<br />

the bestselling, four-star-and-up immunity products on<br />

Amazon and found that only 13 contained the exact ingredients<br />

listed on their labels. Thirteen were missing some of<br />

the listed ingredients and nine contained ingredients not<br />

listed on the labels. Missing ingredients were mainly plant<br />

extracts such as aloe vera, astragalus, eleuthero, ginger<br />

root and slippery elm. Added ingredients included black<br />

rice seed in elderberry extracts and pantothenic acid.<br />

Stretching and Balance<br />

Exercises Can Avert<br />

Mental Decline<br />

iofoto/AdobeStock.com<br />

To protect against memory loss, simple stretching and<br />

balance exercises work as well as hard-driving aerobics,<br />

concludes a new study from Wake Forest University.<br />

The study enrolled 296 sedentary older adults with mild<br />

cognitive decline such as forgetting dates, keys and<br />

names. Those that performed simple stretching routines<br />

for 120 to 150 minutes per week experienced no memory<br />

decline in a year’s time, as measured by cognitive tests<br />

and brain scans that showed no<br />

shrinkage. These results matched<br />

the outcome of people that did<br />

moderate-intensity<br />

aerobic training<br />

on treadmills or<br />

stationary bikes four times a week,<br />

striving for about 30 to 40 minutes<br />

of a heightened heart rate. A control<br />

group of equally matched people that<br />

did not exercise did decline cognitively.<br />

The people that exercised<br />

were supervised by trainers at local<br />

YMCAs, which may have helped them<br />

stay motivated, say the researchers.<br />

MIA Studio/AdobeStock.com<br />

Longevity Diet<br />

Involves Fasting, Too<br />

After reviewing hundreds<br />

of studies on<br />

nutrition, diseases<br />

and longevity in laboratory<br />

animals and<br />

humans, the optimal<br />

diet for longevity has<br />

“lots of legumes,<br />

whole grains and<br />

vegetables; some fish;<br />

no red meat or processed<br />

meat and very<br />

low white meat; low<br />

sugar and refined grains; good levels of nuts and olive oil,<br />

and some dark chocolate,” reports University of Southern<br />

California gerontology professor Valter Longo. According<br />

to the literature review he and others authored for Cell, a<br />

day’s meals should ideally occur within a window of 11 to<br />

12 hours, allowing for a daily period of fasting. A five-day<br />

fast or fast-mimicking diet every three to four months was<br />

also suggested to help reduce insulin resistance, blood<br />

pressure and other risk factors for those with increased<br />

disease risks.<br />

logo3in1/AdobeStock.com<br />

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<strong>November</strong> <strong>2022</strong><br />


global briefs<br />

Ben Klewais/Unsplash.co,,<br />

Google Downplays<br />

Flight Emissions<br />

The world’s biggest search<br />

engine has taken a key<br />

driver of global warming<br />

out of the carbon<br />

calculator embedded in<br />

the company’s Google<br />

Flights search tool, making<br />

journeys appear to have<br />

much less impact on the<br />

environment than before.<br />

Dr. Doug Parr, chief scientist<br />

of Greenpeace, says,<br />

“Google has airbrushed a<br />

huge chunk of the aviation<br />

industry’s climate impacts from its pages.”<br />

With Google hosting nine out of every 10 online searches,<br />

this could have wide repercussions for people’s travel<br />

decisions. In July, the search engine decided to exclude all<br />

the global warming impacts of flying except CO 2<br />

following<br />

consultations with its industry partners.<br />

Kit Brennan, a founder of Thrust Carbon, a UK company<br />

that helps businesses reduce the effect their travel has on<br />

the climate, fears consumers could come to believe that<br />

non-CO 2<br />

impacts on the climate are not relevant in the<br />

longer term, despite the science that contradicts this view.<br />

That would mean up to 1.5 percent of the warming caused<br />

by human activity would be ignored, and the pressure on<br />

airlines to reduce their emissions would be cut accordingly.<br />

Some experts say Google’s calculations now represent just<br />

over half of the real impact of flights on the climate.<br />

tanvi sharma/Unsplash.co,,<br />

Plastic Recycling<br />

Hoax Revealed<br />

According to a new report<br />

(Tinyurl.com/Chemical<br />

Recycling) from the nonprofit<br />

Global Alliance for Incinerator<br />

Alternatives (GAIA), 20<br />

states have passed bills to<br />

exempt chemical recycling<br />

facilities from waste management<br />

requirements,<br />

despite significant evidence<br />

that most facilities actually incinerate the plastic they receive.<br />

The petrochemical industry, as represented by the American<br />

Chemistry Council, has been lobbying for state-level<br />

legislation to promote “chemical recycling”, a process that<br />

critics say is recycling in name only. Their goal is to reclassify<br />

chemical recycling as a manufacturing process, rather than<br />

waste disposal, with more lenient regulations concerning<br />

pollution and hazardous waste.<br />

GAIA Policy and Research Coordinator and author of the<br />

report Tok Oyewole says, “These facilities are in actuality<br />

waste-to-toxic-oil plants, processing plastic to turn it into<br />

a subpar and polluting fuel.” The report calls for federal<br />

regulation to crack down on the plastic industry’s misinformation<br />

and affirm chemical recycling’s status as a waste<br />

management process.<br />

The U.S. Environmental Protection Agency is considering<br />

whether chemical recycling should be regulated under<br />

Section 129 of the Clean Air Act, which would define chemical<br />

recycling processes as incineration, potentially short-circuiting<br />

the petrochemical industry’s state legislative strategy,<br />

although Oyewole says it’s unclear whether the agency’s<br />

determination would override existing state legislation.<br />

Dentistry: Are You Missing Vital Information?<br />

Avoid Putting Toxic Materials In Your Mouth / Body!<br />

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

Holistic Dentistry is an<br />

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An approach to dentistry that<br />

promotes health and wellness instead<br />

of only treating “dis”ease.<br />

Call or visit our website for more info: (715) 426-7777<br />

Dr. Laughlin has spent thousands of hours<br />

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in practice. His knowledge, combined with<br />

advanced technologies, provide the best<br />

chance to improve your oral health and<br />

positively impact your overall wellbeing.<br />

www.Health Centered Dentistry.com<br />

10 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com<br />




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Nourishing Herbs<br />

and Mushrooms for<br />

Mental Wellness<br />

by Linda Conroy<br />

Maintaining and promoting mental wellness is as important as keeping up with<br />

physical health. Often neglected, stress and anxiety can contribute to illness and<br />

can exacerbate mental health conditions. Staying well, getting enough sleep and<br />

exercise, and eating well are important for physical and mental health. Adding herbs and<br />

mushrooms to our daily routine can be an effective way to support mental wellness and get<br />

relief from anxiety, mild/situational depression, stress, sadness and other issues.<br />

Herbs and mushrooms tend to work in collaboration with the body. Knowing which<br />

herbs impact different body systems can assist in bringing them into our daily lives, as well<br />

as ingesting them when we are struggling with specific issues. There are several categories of<br />

herbs that are helpful in relation to mental wellness. Nervines strengthen and support the nervous<br />

system and adaptogens assist the body in adapting and recovering from the physiological<br />

impact of stress and anxiety.<br />

Nervines Can Help Strengthen and Support the Nervous System<br />

Oatstraw (Avena sativa): Traditionally, Avena has been used as a long-term tonic to<br />

nourish, rebuild and revitalize a worn-down nervous system. It is also ingested to maintain<br />

the nervous system once is restored. Drinking this plant in an infusion as a daily tonic is the<br />

best way to enjoy its benefits.<br />

Lion’s Mane Mushroom (Hericium erinaceus): This mushroom is fast becoming a favorite<br />

food of many, as well as a remedy. It can be eaten as a vegetable and there are many creative<br />

ways to prepare it. It can also be added dry to decoctions or taken as a tincture (alcohol<br />

extract). Studies have shown that this mushroom has the capacity to ease mild depression and<br />

anxiety. It also has been shown to regenerate brain cells, thus improving cognitive functioning.<br />

Lemon Balm (Melissa officinalis): Drunk as a tea or taken as a tincture or alcohol<br />

extract, lemon balm is a tried and true nervine. Lemon balm contains chemicals that have<br />

a sedative and calming effect. People use lemon balm for relieving anxiety, stress, insomnia,<br />

indigestion, dementia and many other conditions.<br />

American Skullcap (Scutterlia lateriflora): It has been used for more than 200 years<br />

as a mild relaxant and to relieve anxiety and nervous tension. It can be drunk as a tea or<br />

taken as a tincture.<br />

These are only a few of the nervines. Ingesting them on a regular basis and when we need<br />

extra support can leave us feeling uplifted and more ready to face everyday challenges.<br />

Adaptogens Can Help the Body Recover from and Adjust to Stress<br />

Adaptogens bring the body back to a steady balance by managing both physical and mental<br />

stressors. In other words they assist the body in adapting to/adjusting to physical stress. We<br />

can take adaptogens by adding them to food or beverages or take them as tinctures.<br />

Reishi Mushroom (Ganaderma sp): There are many species of this mushroom that<br />

grow around the world. The species most widely used is Ganoderma lucidum, yet if foragers<br />

find a local species, they may be able to apply it in similar ways. Reishi has been shown to<br />

support the function of the adrenal glands, which secrete cortisol, a hormone that helps the<br />

body respond to stress. Research supports<br />

hundreds of years of use this mushroom<br />

in Chinese medicine, where it is believed<br />

to be a longevity tonic, thus the nickname,<br />

“mushroom of immortality”.<br />

Holy Basil (Ocimum tenuiflorum):<br />

People use holy basil to promote sleep, quell<br />

anxiety and reduce stress. Drink this herb<br />

as a tea, take it as a tincture or steep it in<br />

honey and add to other teas.<br />

American Ginseng (Panax quinquefolium):<br />

This plant offers immune system<br />

support (immune modulators) that helps<br />

reduce inflammation and relieves pain<br />

(anti-inflammatory). In addition, this type<br />

of ginseng combats stress and boosts the<br />

nervous system, which improves how the<br />

body responds to stimuli (fight-or-flight).<br />

Some studies suggest American ginseng can<br />

reset dopamine levels and regulate mood.<br />

Nervous System-Calming<br />

Herbal Infusion Recipe<br />

To make a nourishing herbal infusion of<br />

Oatstraw:<br />

• Boil water (1 quart for every ounce of<br />

herb)<br />

• Place one ounce of herb (for each quart<br />

of water) in a tea pot, French press or<br />

canning jar.<br />

• When the water boils, pour the water<br />

over the herb (if using a canning jar,<br />

place a butter knife in the jar to act as a<br />

conduit; the knife will absorb some of the<br />

heat and keep the jar from breaking).<br />

• Put a lid on the container and set it<br />

aside for four to eight hours.<br />

• After four to eight hours, strain the<br />

herb and enjoy. Infusions can be<br />

drunk warmed, iced or sweetened.<br />

Note: Infusions can be stored in the<br />

refrigerator for 2-3 days, after which they<br />

will start to spoil. They are nutrient-rich<br />

and become food—if they spoil, feed them<br />

to house plants.<br />

Linda Conroy is an herbalist,<br />

community organizer,<br />

founder of Moonwise Herbs<br />

and founder and organizer<br />

of the annual Midwest<br />

Women’s Herbal Conference.<br />

For more information, visit MoonwiseHerbs.<br />

com and MidwestWomensHerbal.com.<br />

12 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

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<strong>November</strong> <strong>2022</strong> 13<br />





by Ronica O’Hara<br />

miniartkur/AdobeStock.com<br />

In this day and age, we have good reason<br />

to toss and turn in our beds at night. As<br />

our nation faces climate catastrophes,<br />

acrid politics, stubborn inflation, unpredictable<br />

virus variants and hot-button issues<br />

like abortion and guns, there’s good reason<br />

our collective anxiety levels are at a high<br />

pitch. A recent Yale survey found that 70<br />

percent of Americans report being anxious<br />

or depressed about global warming, and a<br />

Penn State survey this year found that 84<br />

percent of us say we are “extremely worried”<br />

or “very worried” about where the country is<br />

headed. Researchers are coining new terms:<br />

“polycrisis”, for complex, cascading crises<br />

in interacting systems, and “pre-traumatic<br />

stress disorder”, when fear of an outcome<br />

makes it as good as real to our psyches.<br />

“It’s easy for people to feel overwhelmed<br />

now, feeling there are break-<br />

14 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com<br />

downs and threats on many fronts. People can wonder ‘Where do I even start?’ and<br />

feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder<br />

of the nationwide Climate Psychiatry Alliance and a University of Rochester clinical<br />

assistant professor of psychiatry. “We are part of a complex system that is moving<br />

into new ways of functioning, but there’s no way of predicting ahead of time exactly<br />

what all the features of the new ways of operating will be. That makes it impossible<br />

for us to wrap our minds around everything that is happening.”<br />

Still, she adds, “We are also by definition part of the system, and therefore have a<br />

responsibility to do what we can. We can’t sit on the sidelines and merely hope that<br />

things transform in good directions. The situation being so serious also means that<br />

what we do now is really important.”<br />

To move from anxiety into effective action, mental health experts advise several<br />

strategies: taking a wider perspective, building resilience through self-care and taking<br />

individual steps to make a collective difference. As the Dalai Lama encourages,<br />

“If you think you are too small to make a difference, try sleeping with a mosquito!”<br />

Taking a Wider Perspective<br />

News reports almost always sound dire—just like the amygdala of our brains, journalists<br />

often see their function as focusing on threats to alert us to dangers. “Still, if you take the long<br />

view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it

andrea/AdobeStock.com<br />

took many years to make those changes,” counsels Robert L. Leahy,<br />

Ph.D., director of the American Institute for Cognitive Therapy and<br />

author of the bestselling The Worry Cure and the upcoming If Only.<br />

“We never know if something is hopeless until we have all the<br />

data, and we seldom have all the data,” he says. “And when it comes<br />

to political emotions, many of the predictions that are made by the<br />

‘talking heads’ in media never come true.”<br />

Leahy counsels patience: “Social change does not come about by<br />

one person doing something. That usually comes about by a long<br />

process of millions of people changing their attitudes and changing<br />

their behavior. Small efforts can be made on a daily basis that move<br />

this slow process forward. We need to take a longer view, rather<br />

than expect immediate change.”<br />

In this ongoing process, anxiety has its rightful place. “Anxiety<br />

makes us look around, figure out solutions and act. This can absolutely<br />

be turned into something positive,” says neuropsychologist<br />

Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety<br />

LIGHTFIELD STUDIOS/AdobeStock.com<br />

Building Resilience with Self-Care<br />

Fears about the shape of the planet and nation are often piled on top of<br />

our everyday living anxieties about family and finances, which can induce<br />

emotional overload. “We all have a ‘zone of resilience’ or ‘window<br />

of tolerance’, outside of which we become more reactive, less able to<br />

function effectively. But it is not fixed. We can learn tools to expand<br />

it and cultivate the capacity to be with more,” says Easterlin.<br />

Therapy can be a part of that process by challenging us to<br />

examine “the mental narratives that can exacerbate distress,” says<br />

Leslie Davenport, a climate psychology consultant and author of<br />

Emotional Resiliency in the Era of Climate Change. It’s important<br />

to find a therapist, she says, that “validates that your feelings are a<br />

normal response to an existential crisis.” She has helped develop<br />

new programs at the American Psychology Association and the<br />

California Institute of Integral Studies to train therapists in treating<br />

eco-anxiety. For low-cost online support, the Good Grief Network<br />

offers a 10-step, 10-week program to help process personal<br />

anxiety and grief about climate change. People are also sitting<br />

down to share their distress at climate cafes, small local gatherings<br />

springing up across the country and globe, including some online.<br />

Mediteraneo/AdobeStock.com<br />

who is on the steering committee of the Climate Psychology Alliance<br />

of North America. “Doing just one thing to help the planet<br />

consistently helps defeat anxiety.”<br />

Taking action moves us into our power—as 15-year-old Greta<br />

Thunberg demonstrated by holding a sign outside the Swedish<br />

parliament. Personal actions matter because numbers add up. Only<br />

25 percent of individuals in a social group need to make a shift before<br />

significant social change follows, conclude researchers at the University<br />

of Pennsylvania School of Engineering and Applied Science that<br />

analyzed a decade of societal changes in voting, health, technology<br />

and finance. Once a group reaches that tipping point, it can trigger<br />

a change in the rest of society, says study author Damon Centola,<br />

Ph.D., author of Change: How to Make Big Things Happen.<br />

<strong>November</strong> <strong>2022</strong><br />


Getting enough sleep, eating healthy and exercising are also key<br />

self-care strategies. When anxiety strikes, psychologists advise<br />

shifting attention from the head to the body, using such approaches<br />

as mindful breathing, dancing and grounding. Meditation,<br />

easily accessed these days through apps like Calm and Headspace,<br />

helps us to enter into what religious and spiritual teachings call<br />

“the still point within.”<br />

Rather than “doomscrolling” when anxiety mounts, cutting back<br />

our media use can significantly lower stress levels, studies show.<br />

Wise media strategies include choosing well-established, credible<br />

news sources; reading rather than watching the news to lower its<br />

emotional impact; limiting news intake to 10 minutes once or twice<br />

a day; taking a “news fast” on occasion; and passing up sources that<br />

incessantly feed fury.<br />

On the other hand, it’s essential to find sources for hope, an<br />

emotion important in recovery from anxiety disorders, according<br />

to a study in Behavior Therapy. Googling “good news on climate<br />

change” will bring up articles about alternative energy growth,<br />

new super-enzymes that eat plastic rubbish and black rhinos coming<br />

back from the brink of extinction. Although dystopic books<br />

abound, others offer hope, such as Drawdown, with its sensible,<br />

scaled-down strategies to stop global warming by 2050.<br />

Moving into Action<br />

Virtually no one can take on all the problems of the nation and<br />

globe at once—and the good news is that unless we hold high<br />

public office, we don’t have to. Instead, “In taking action, focus on<br />

what you are good at, what your sphere of influence might be,” advises<br />

Lewis. “What are you most heartbroken over? Get involved<br />

in that and allow yourself to feel really good about what you’re<br />

doing and other people are doing.”<br />

By narrowing our focus, we can hone in on an issue and figure<br />

out our part in its solution. “We need a broad range of collective<br />

action for transformation,” says Davenport. “For climate change,<br />

a teacher could bring social-emotional learning to climate education<br />

into the classroom or start an after school ‘green club’; an artist<br />

could use their creative medium to communicate about climate<br />

in a moving way that could engage others; a nurse could create a<br />

waste-reduction initiative within a medical setting. These efforts all<br />

have ripple effects and help to elevate each other.”<br />

In one recent study, people were found to consume less energy<br />

if they believed their neighbors did so and personally cared about<br />

conservation. Our neighborhoods are the place to take the small,<br />

meaningful steps that address the “crisis of connection” underlying<br />

rancorous national crises, says New York Times columnist<br />

David Brooks. He advocates “radical mutuality”, saying, “Nothing<br />

we do, however virtuous, can be accomplished alone.” Through<br />

simple actions like having casual conversations around town,<br />

pitching in to help a family in crisis, bringing a salad to a block<br />

party, tutoring a child or holding a civic post, we build the warm<br />

relational bonds that strengthen communities. As we meet others<br />

that feel as strongly as we do about our issues, our numbers start<br />

building and collective action can unfold.<br />

“Independent of political beliefs, many people can find common<br />

values such as wanting safety for their families, a clean<br />

environment with clean waterways and recreation in natural<br />

environments,” says Easterlin.<br />

That, in turn, helps lower our distress. A recent Yale study<br />

found that eco-anxiety was linked to depression only among students<br />

not involved in group activities; those engaged in collective<br />

action such as being part of an environmental group, working in<br />

a letter-writing campaign or going to events or protests did not<br />

spiral downward emotionally. “Personal transformation and social<br />

transformation happen simultaneously. When you reach out and<br />

build community, you nourish yourself,” Brooks says.<br />

As Thunberg has put it: “When I’m taking action, I don’t feel<br />

like I am helpless and that things are hopeless, because then I feel<br />

like I’m doing everything I can. And that gives me very much<br />

hope, especially to see all the other people all around the world,<br />

the activists, who are taking action and who are fighting for their<br />

present and for their future.”<br />

Health writer Ronica O’Hara can be reached at OHaraRonica@<br />

gmail.com.<br />

16 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com


Children’s Immune Health<br />

by Keri Barron<br />

Kids are exposed to many germs, viruses and potential intruders from a very<br />

young age. Supporting children’s immune health through nutrients and dietary<br />

compounds can help reduce time spent sick and provide a much-needed boost to<br />

their developing immune systems.<br />

Vitamin C is probably the best-known nutrient for supporting immune health in<br />

both adults and children. It can stimulate the immune system and plays a critical role in<br />

preventing oxidative damage that can occur as part of the response to an infection.<br />

Vitamin D is a powerful immune regulator due to the presence of specific receptors<br />

on almost every type of immune cell.<br />

Zinc, a mineral involved in hundreds of reactions in the body, is an important component<br />

for rapidly dividing cells, including those in the immune system. It helps defend<br />

against oxidative stress, increases components of the immune response such as antibodies<br />

and helps maintain the integrity of skin and mucosal membranes, the first line of defense<br />

against invading pathogens.<br />

Gut health is an important but often forgotten piece of immune health. Maintaining<br />

a diverse, healthy population of beneficial bacteria can help the immune system respond<br />

properly when it encounters a pathogen. Probiotics can help deliver specific good bacteria<br />

to the gut, whereas prebiotics are a source of food for bacteria that are already present.<br />

Elderberry (Sambucus nigra) can also support children’s immune health. Elderberry<br />

contains high concentrations of phenolic compounds called anthocyanins, which are potent<br />

antioxidants and capable of supporting the immune system’s response to an infection.<br />

Children are especially vulnerable to pathogens due to their developing immune system.<br />

Providing additional support through vitamins, minerals, herbs and prebiotics can<br />

enhance the immune response and provide both acute and long-lasting immune support.<br />

Keri Barron, Ph.D., is the scientific nutrition writer for Standard Process. For more information,<br />

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Health in the New Age<br />

by Leah Martinson<br />

©Candy1812<br />

Over the last decade, if not longer, there has been an emergence of research linking<br />

traumatic experiences to physical and mental health issues. This research has<br />

been ongoing for well over three decades, but only recently has it started to gain<br />

mainstream acceptance.<br />

It is hoped this will result in a transformation of the way we approach mental health<br />

care. It is difficult to believe there was a time when the possibilities of traumatic experiences<br />

were not explored during patients’ routine health history intakes. This information<br />

was either ignored or not considered to be of clinical value. Consequently, the potential<br />

negative impact of a trauma history on a patient’s mental and physical health lacked the<br />

acknowledgement and respect it deserved.<br />

To this day, there are still institutions and practitioners who do not consider the link<br />

between trauma and illness. There have been a number of researchers at the forefront of<br />

the growing movement to understand trauma and how it affects our minds, brains and<br />

bodies. A particularly influential leader of this revolution, Bessel van der Kolk, and his<br />

New York Times bestseller, The Body Keeps the Score, pushed the envelope on bringing<br />

this conversation mainstream.<br />

Another pioneer in this arena, even more well known for his work in exploring and<br />

demonstrating the linkage between trauma and addiction, is Gabor Maté. In his most<br />

recent book, The Myth of Normal, he takes an eloquent, raw and deep dive into the various<br />

forms of trauma and how it is passed down through the generations. Often, there are<br />

things we may not even consider to be trauma, including events that happened before<br />

our brains could form memories. Increasingly, we are learning that these traumas have a<br />

lasting impact and they often manifest themselves somewhere in our bodies.<br />

Though there are a number of trauma research centers throughout the world,<br />

such as van der Kolk’s Trauma Research Foundation, we have a long way to go in<br />

better understanding the impact of trauma. We must continue this work to catch up<br />

with how we respond to mental health and physical illness. It would behoove us to<br />

become more trauma-informed as a collective in order to help us continue transforming<br />

health care.<br />

One of the revolutionary efforts being brought back into research centers and<br />

some private practices is the use of psychedelics in the treatment of trauma, addiction,<br />

anxiety disorders and depression, as well as improving wellbeing and expanding consciousness.<br />

In the 1950s and early 1960s, there were powerful research efforts emerging<br />

on the incredible effectiveness of certain psychedelics in the treatment of anxiety<br />

disorders, severe depression and PTSD, among other mental health challenges.<br />

Largely due to President Nixon’s war<br />

on drugs, these medicines became classified<br />

as schedule one drugs and made illegal—even<br />

for medical uses. There is much<br />

yet to understand as to why these naturally<br />

occurring compounds that were proving<br />

to be very effective in healing the mind<br />

and body became illegal and demonized.<br />

The resulting prohibition, in part, led to<br />

the beginning of the psychedelic movement<br />

in the late 1960s and early 1970s. As<br />

the war on drugs raged on, it forced practitioners<br />

engaging in psychedelic-assisted<br />

therapy to go underground.<br />

The practices and research never came<br />

to a complete halt, but they were certainly<br />

thwarted by mainstream resistance and the<br />

law. Over the last decade or so, institutions<br />

such as Johns Hopkins University, New<br />

York University, University of California at<br />

Los Angeles, and Mount Sinai have gained<br />

federal approval to resume the study of<br />

these plant compounds.<br />

Thus far, the results are as promising<br />

as the results that were coming out 70 years<br />

ago. Currently, ketamine-assisted therapy is<br />

legal in the U.S. for treatment of depression,<br />

and phase three trials are underway for the<br />

use of methylenedioxymethamphetamine<br />

to treat PTSD. A few cities in states such<br />

as Colorado, Michigan, California and<br />

Washington have decriminalized psilocybin<br />

and it is fully legal in the state of Oregon.<br />

Psilocybin is the psychoactive compound<br />

found in the well-known magic mushroom.<br />

18 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

We must continue this work to catch<br />

up with how we respond to mental health<br />

and physical illness.<br />

The general consensus among researchers is that while the<br />

findings thus far are promising, there is still a lot we do not know<br />

and more research is necessary. Nonetheless, as this information<br />

permeates the political and social mainstream, people are<br />

eager to heal, and many are willing to go to great lengths to do<br />

so—even through the many obstacles in gaining access to these<br />

powerfully healing plants.<br />

The work of investigative journalist Michael Pollan and<br />

his 2018 book, How to Change Your Mind, and its subsequent<br />

Netflix documentary series earlier this year, have changed<br />

the public’s view of psychedelics and greatly increased the<br />

acceptance of psychedelic uses for healing and expanding<br />

consciousness. One method that is gaining popularity is<br />

micro-dosing. The psychedelic most often used for this therapeutic<br />

approach is psilocybin. Paul Stamets, one of the leading<br />

experts in mycology specializing in the therapeutic uses of a<br />

variety of mushroom species, is largely responsible for what<br />

we know about mushrooms to-date. A 2019 study by the University<br />

of British Columbia found that, in general, there were<br />

statistically significant improvements in mood that were consistent<br />

across gender, age and mental health status. This study<br />

and many similar to it have resulted in comparable effects.<br />

Micro-dosing is a means of ingesting such a small amount<br />

of the therapeutic compound that you do not experience any<br />

psychoactive effects. The positive impact on mood, cognition and<br />

sense of wellbeing are cited as the prime drivers in people pursuing<br />

micro-dosing therapy.<br />

It is important to note that use of psychedelics in public is<br />

still largely illegal as the brain and consciousness are both poorly<br />

understood. Therefore, a continuation of the research will be vital<br />

in broadening our understanding of these entheogenic compounds.<br />

It is the hope of the psychedelic community that further<br />

research will lead to further understanding and a greater acceptance<br />

of the role these medications can play in healing our minds<br />

and bodies and expanding our consciousness.<br />

In the words of the renowned Czech psychiatrist, Stanislav<br />

Grof, “Psychedelics will be for the study of the mind what the<br />

telescope was for astronomy and the microscope was for biology.”<br />

Leah Martinson is a board-certified health and<br />

wellness coach, licensed massage therapist, reiki<br />

practitioner and owner of Visionairium, in<br />

Minneapolis. She enjoys helping individuals<br />

connect to their heart center and heal unresolved<br />

emotions so they can experience optimal health.<br />

For more information, Visionairium.com. See ad, page 9.<br />

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<strong>November</strong> <strong>2022</strong><br />


healing ways<br />

12 Quick Fixes for Anxiety<br />


by Ronica O’Hara<br />

It is an all-too-human experience to have anxiety—feeling<br />

fear or apprehension about what might happen. A survival<br />

mechanism for our species, it can easily get out of hand in<br />

times of uncertainty, morphing from a timely signal to a crippling,<br />

chronic condition. Happily, mental health professionals have<br />

found many useful anti-anxiety strategies to ease<br />

us through difficult moments.<br />

Breathe Deeply<br />

“Controlling your breathing is a<br />

fantastic hack to help<br />

you move out of a<br />

stress/anxiety response state. It’s important to try different breathing<br />

techniques to figure out which ones work for you,” says Krista<br />

Jordan, Ph.D., a clinical psychologist in Austin, Texas. Many<br />

options exist such as breathing slowly into the belly; inhaling<br />

through the nose for a count of four, holding the breath for a<br />

count of seven and exhaling through the mouth for a count of<br />

eight; slowing the breath so that the in and out breaths equalize;<br />

and placing mindful attention on our breathing until 10 breaths<br />

are completed.<br />

Tap with the Fingers<br />

Emotional Freedom Technique (EFT) is a five-minute<br />

approach using two fingers to tap on specific points of the<br />

head and chest in a certain sequence. In one 5,000-person<br />

study, 76 percent of participants found anxiety relief after<br />

three EFT sessions, while only 51 percent experienced<br />

relief after 15 sessions of cognitive<br />

behavioral therapy.<br />

finde zukunft/Unsplash.com<br />

20 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

“EFT sends a calming signal to the brain<br />

that reduces your anxiety, which allows<br />

for newfound thinking and solutions,”<br />

says Colorado Springs therapist Dana C.<br />

Avey. Simple instructions can be found<br />

online and in YouTube videos.<br />

Write It Off with Journaling<br />

Whether it’s a three-page brain dump in<br />

the morning, a frantic scribbling on paper<br />

in a stressful moment or a nightly ritual<br />

in a bound journal, writing out anxious<br />

thoughts helps clarify worries and puts<br />

things into perspective, research shows.<br />

Seattle spinal surgeon David Hanscom,<br />

a chronic pain expert and author of Back<br />

in Control, counsels writing down in<br />

longhand whatever is on the mind using<br />

graphic and descriptive language twice a<br />

day for 10 to 30 minutes, and then promptly<br />

tearing it up to let the thoughts go.<br />

Meditate Mindfully<br />

Many soothing types of meditation can<br />

be tried out on apps like Calm, Insight-<br />

Timer and Headspace, but the beststudied<br />

approach for anxiety is mindfulness,<br />

which involves focusing on the<br />

breath and body sensations while letting<br />

distracting thoughts float by. A 2017 Australian<br />

study found that just 10 minutes<br />

of daily mindful meditation can help<br />

prevent the mind from wandering and is<br />

particularly effective for repetitive, anxious<br />

thoughts. “Just be clear that having<br />

a constant stream of thoughts is fine and<br />

part of the process. It’s sadly ironic that<br />

people turn to meditation to help with<br />

anxiety, and then get anxious that they<br />

are doing it wrong,” advises Jordan.<br />

Move the Body in Nature<br />

According to the Harvard Health Letter,<br />

“Just a single bout of exercise can ease anxiety<br />

when it strikes.” Studies have proven<br />

the value of everything from aerobics to<br />

swimming and yoga, and it’s even better if<br />

exercising can be done outdoors, because<br />

decades of research have found that being<br />

amidst the sights, sounds and scents of<br />

natural settings lowers anxiety markers.<br />

In a recent study, walking without using a<br />

smartphone or another electronic device<br />

in urban settings just two hours a week reduced<br />

cortisol levels 21 percent in 20 minutes,<br />

“which helps to reduce the medical<br />

effects of stress, including chronic inflammation,<br />

GI disorders and heart problems,”<br />

says Santa Barbara-based John La Puma,<br />

M.D., co-founder of the ChefMD health<br />

media brand and creator of MyNatureDose.<br />

com, a free, anti-anxiety walking program.<br />

Say a Favorite Prayer<br />

Making a deep spiritual connection—an<br />

age-old anxiety solution—can involve praying<br />

or for example, reading psalms, saying a<br />

rosary, chanting a mantra or reading sacred<br />

scripture. Eric Almeida, a mental health<br />

practitioner in Bernardston, Massachusetts,<br />

recommends the Serenity Prayer: “God,<br />

grant me the serenity to accept the things<br />

I cannot change, the courage to change<br />

the things I can and the wisdom to know<br />

the difference.” He says, “It doesn’t matter<br />

if you believe in God, the wisdom is useful<br />

nonetheless.”<br />

Chill Out<br />

“Sip cold water, hold ice cubes, take a cold<br />

shower, blast the AC in your face. Our<br />

body and mind are very connected, so if<br />

you can’t cool down your mind, cool down<br />

your temperature,” advises San Diego-based<br />

marriage and family therapist Sarah<br />

O’Leary. Some people find the opposite<br />

works: taking a long, hot bath infused with<br />

essential oils like bergamot, frankincense<br />

and lavender.<br />

Get Rooted<br />

Stand barefoot in grass or dirt while<br />

breathing deeply or imagine the roots of<br />

trees growing from the soles of the feet<br />

deep into the earth. “This helps ‘ground’<br />

you or ‘root’ you, and can help you find<br />

steadiness rather than getting lost in anxiety,”<br />

says mindfulness trainer and author<br />

Joy Rains of Bethesda, Maryland.<br />

Soothe with Supplements<br />

Boston integrative medicine physician<br />

Sarika Arora, M.D., of the Women’s<br />

Health Network, recommends vitamins<br />

B 5<br />

, B 6<br />

and B 12<br />

to improve cellular energy,<br />

lower cortisol and restore equilibrium to<br />

the nervous system; magnesium to support<br />

balanced metabolism and increase<br />

feelings of calm; L-theanine, found in<br />

green tea, to lower stress hormone levels;<br />

eleuthero (Siberian ginseng) to limit<br />

excess cortisol; and vitamin E to support<br />

hormone production and stress recovery.<br />

Be with the Anxiety<br />

Tyler Read, the San Francisco-based owner<br />

of Personal Trainer Pioneer, decided<br />

to bite the bullet by using the tools of<br />

dialectical behavior therapy to put himself<br />

into anxiety-producing public places.<br />

“Instead of convincing myself that I was<br />

at peace or not nervous, I accepted that I<br />

was nervous. I gave myself permission to<br />

shake, sweat and feel nauseous; at times, I<br />

acknowledged that I felt like I was dying.<br />

And by permitting myself to be nervous,<br />

the anxiety decreased over time,” he says.<br />

Move to Music<br />

Relaxing music can be as effective as<br />

medication in altering brain function,<br />

research suggests, especially if the<br />

rhythm is 60 beats per minute, which<br />

encourages the slow brainwaves associated<br />

with hypnotic or meditative states.<br />

Dancing to upbeat music like no one is<br />

watching can also chase worries away.<br />

Holistic psychotherapist Kellie Kirksey,<br />

Ph.D., of Youngstown, Ohio, suggests<br />

shaking to a favorite song: “Begin by<br />

shaking out the hands while holding<br />

the thought, ‘I let go.’ If shaking the<br />

hands feels good, add in shaking one leg<br />

at a time. Shake the whole body while<br />

imagining yourself releasing the tension<br />

stored in your muscles.”<br />

Bond with an Animal<br />

Merely petting a dog or cat releases the<br />

feelgood bonding hormone oxytocin into<br />

our system. “Animals speak to you in a<br />

nonverbal communication, so the interactions<br />

require you to be present and to feel.<br />

Both allow for a meditative experience that<br />

is tremendously impactful for reducing<br />

anxiety,” says Shannon Dolan, an Austin,<br />

Texas, nutritional therapist and horse owner.<br />

“If you don’t have your own pet, look up<br />

equine therapy in your area, go to a local<br />

dog shelter, spend time with a friend’s dog<br />

or travel out to a petting zoo, where you can<br />

experience the healing power of animals.”<br />

Health writer Ronica O’Hara can be reached<br />

at OHaraRonica@gmail.com.<br />

<strong>November</strong> <strong>2022</strong><br />


healthy kids<br />

The Colors of Healing<br />


by Marlaina Donato<br />

Opening a brand-new box of crayons or making a happy mess with homemade<br />

salt dough can provide hours of fun for most kids, but art therapy—based in<br />

a clinical setting—can help children achieve emotional equilibrium, cultivate<br />

social skills and increase their capacity for learning. Dipping a brush into bright colors<br />

or creating a collage under the guidance of a qualified therapist can help a child express<br />

what is beyond spoken language: unprocessed trauma, emotional and physical pain or<br />

the multilevel challenges of autism spectrum disorder.<br />

“Art therapy is completely different from arts and crafts, or even teaching a child how<br />

to do art. The idea behind art therapy is that not everyone attending therapy is able to<br />

talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint<br />

the Stars Art Therapy, in Manalapan, New Jersey.<br />

Art and the Nervous System<br />

According to 2018 research published<br />

in the Journal of Applied Psychology &<br />

Behavioral Science, painting-based art<br />

therapy has been effective in reducing<br />

symptoms of depression and anxiety in<br />

preschool-aged children. Dipping into the<br />

unconscious wellspring of creative impulse<br />

through doodling and drawing, finger<br />

painting or taking a photograph can help<br />

Sukjai Photo/AdobeStock.com<br />

22 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com<br />

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kids bounce back more easily from bullying<br />

or family conflicts, including divorce.<br />

Splashing color on a canvas or throwing<br />

pottery has been shown to enhance fine<br />

motor skills, increase attention spans and<br />

instill a sense of accomplishment. For<br />

those that are not neurotypical, engaging<br />

in guided artistic expression can foster<br />

sensory integration and promote positive<br />

social interaction.<br />

“I have worked with children who have<br />

lost a parent, experienced abuse, abandonment,<br />

consequences of addiction in the<br />

family, COVID [-19] anxiety and autism<br />

spectrum disorders,” says Andrea Davis,<br />

founder and CEO of Dallas Art Therapy,<br />

in Richardson, Texas. “Many times, the<br />

body is expressing the trauma in the<br />

form of sleep disturbance, eating changes,<br />

anxiety, depression and panic attacks,<br />

to name a few. Art-making bypasses the<br />

brain’s trauma response. The art therapist is<br />

trained to support the person in the process<br />

of creation and allows the person to utilize<br />

their other senses to express themselves.”<br />

Celeste Wade, an art psychotherapist<br />

at the Child and Family Art Therapy<br />

Center, in Haverford, Pennsylvania,<br />

emphasizes that emotional processing<br />

cannot occur when an individual is on<br />

the alert for potential danger, a physiological<br />

response from an overstimulated<br />

amygdala. “Trauma needs to be<br />

processed for the client to gain mastery<br />

and function in a calm state versus fight,<br />

flight or freeze. Art making can also<br />

activate this area of the brain and have<br />

calming effects to counteract trauma<br />

responses,” she says.<br />

Willingness, Not Talent<br />

The art therapist provides a nourishing<br />

presence without art instruction or<br />

critiquing, and sessions can be private, in a<br />

group setting or include family members.<br />

Conversation, combined with art making, is<br />

typical in any art therapy session. Schindler<br />

stresses that creating pretty images is<br />

not the goal of an art therapy session and<br />

dispels the common assumption that “the<br />

Sukjai Photo/AdobeStock.com<br />

person attending art therapy needs to have<br />

either a talent in art or an interest in art.<br />

They just need the willingness to participate<br />

in a session.” Some children see immediate<br />

benefits, while others realize emotional<br />

progress after several sessions.<br />

Art therapy, sometimes in conjunction<br />

with other modalities, not only gives<br />

children a voice, but provides them with<br />

an opportunity to stretch their wings.<br />

Group therapy, says Davis, “can look like<br />

working together to create a collaborative<br />

mural. In the process, taking turns,<br />

hearing one another’s ideas, sharing materials,<br />

respecting boundaries and each<br />

other’s art becomes an important part of<br />

meeting goals.”<br />

During an initial art therapy assessment,<br />

Wade might ask a client to draw a<br />

family of animals, which creates an opportunity<br />

“for the client to share about<br />

their own family dynamics in a safe way.<br />

If the client has experienced any type of<br />

familial trauma and I were to present the<br />

same directive as, ‘draw you and your<br />

family doing something,’ the child may<br />

be more hesitant or may shut down.”<br />

In a world that can be overwhelming,<br />

self-expression through art can give a<br />

young person a safe harbor. Schindler<br />

accentuates human rapport in the<br />

clinical setting, saying, “Art, much like<br />

play, is a universal communication tool<br />

for children. Sometimes you just feel<br />

better when creating and sharing with a<br />

trusted person.”<br />

Marlaina Donato is an author, painter and<br />

composer. Connect at WildflowerLady.com.<br />

<strong>November</strong> <strong>2022</strong><br />


wise words<br />

Rachel<br />

Jones<br />

on grief in<br />

the healthcare<br />

front lines<br />

by Sandra Yeyati<br />

After earning a journalism degree from Columbia University, Rachel Jones spent<br />

four years as a reporter in Caracas, Venezuela, including a year and a half as<br />

a correspondent for The Associated Press. Her articles have appeared in Time<br />

magazine, The Lancet, The Delacorte Review and Scientific American. In her book, Grief on<br />

the Front Lines: Reckoning with Trauma, Grief and Humanity in Modern Medicine, Jones<br />

examines the emotional challenges that healthcare workers face in hospital emergency<br />

rooms, hospices and other front-line settings.<br />

What are your most surprising<br />

findings about healthcare<br />

heroes?<br />

That they’re humans, just like the rest of<br />

us. They can make mistakes. Their work<br />

affects them, and they take it home. We<br />

have this impression that they’re emotionally<br />

cut off from their work, and this<br />

couldn’t be less true. Also, healthcare<br />

workers don’t have all the answers. We<br />

have this fantasy that if anything goes<br />

wrong, we can go to the doctor and have it<br />

fixed, but they can’t save everybody. Even<br />

the concept of a hero—that they’re going<br />

to swoop in and save us—does a disservice<br />

because it feeds into that false impression.<br />

What are the most<br />

pressing challenges in<br />

these medical settings?<br />

There’s a stigma where it’s considered<br />

weak if you need mental health care, even<br />

though you work in a stressful environment<br />

dealing with death and traumatic<br />

incidents. Many doctors and nurses don’t<br />

access mental health services for fear that<br />

when they renew their licenses, they’ll have<br />

to reveal that and be further investigated—<br />

even in states where that’s not the case.<br />

Another problem is the shortage of doctors<br />

and nurses that we’re experiencing and will<br />

be experiencing in the next decade as Baby<br />

Boomers age. Many places are short-staffed,<br />

heightening the burden on those that remain,<br />

which doesn’t help retain people. Patching<br />

things with travel nurses for short-term<br />

contracts isn’t sustainable, and we don’t have<br />

enough new people coming into the system.<br />

24 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

How do these challenges affect patient care?<br />

Medical errors increase when healthcare workers haven’t slept or<br />

eaten, which seems to be the standard, especially medical residents<br />

who work insane schedules or hospital nurses who don’t have time<br />

to take breaks. Also, mental health issues and depression closes<br />

them off from colleagues and patients, giving them tunnel vision.<br />

Then there are issues such as bullying where because of the toxicity<br />

of the work environment, maybe doctors and nurses aren’t sharing<br />

information in the way that they should be, and that can have a very<br />

detrimental impact on patients.<br />

Why is it important for healthcare workers to<br />

remain emotionally connected with patients?<br />

Traditionally, doctors and nurses are taught to keep an emotional<br />

distance, but that can cause them to compartmentalize and numb<br />

out feelings, which then spreads to their personal lives. They may<br />

be less able to engage with loved ones and feel disconnected from<br />

patients so their work isn’t as meaningful. Most healthcare workers<br />

care about people. They want to help patients and want to feel<br />

connected, so that disconnection is harmful to them and to their<br />

patients who don’t feel seen or cared for.<br />

At the opposite end, some healthcare workers take on their<br />

patients’ suffering, bringing it home and obsessing about it. The<br />

idea is to find a balance—remaining open enough to connect, but<br />

not seeing yourself as the sole responsible person for a patient’s<br />

recovery. You’re not entirely in control, so realizing there are other<br />

forces at play when things go wrong, even if you made a mistake.<br />

What coping strategies can help practitioners?<br />

It’s essential that healthcare administrations provide space and<br />

time off for staff to heal and grieve, encouraging staff to speak<br />

with chaplains or therapists—normalizing mental health care—<br />

and ensuring that therapy is covered by insurance and widely<br />

available in safe and confidential settings.<br />

Jonathan Bartels, a nurse in Virginia, came up with The Medical<br />

Pause—a moment of silence after a patient dies to honor their<br />

life, think about what they meant to you and understand you did<br />

everything you could to save their life. Honor walks for organ<br />

donors are where everyone lines the hallway and watches as a patient<br />

is wheeled into the operating room after they’ve died and are<br />

going to have their organs transplanted into others. Stepping back<br />

for a brief moment of mindfulness is a powerful way to set down<br />

emotions, rather than letting them lodge in your body.<br />

Self-care—things like yoga, exercise, journaling, taking walks—<br />

and peer support are important, but administrations need to<br />

make time for them to happen. At Johns Hopkins Hospital, a<br />

project called RISE [Resilience In Stressful Events] allows practitioners<br />

to page a peer after a bad outcome. Sometimes, talking<br />

to someone like you that has been there themselves can be more<br />

helpful than a therapist.<br />

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at<br />

SandraYeyati@gmail.com.<br />

crossword puzzle<br />

Across<br />

1 “If you think you are too<br />

small to make a difference,<br />

try sleeping with a ____!”<br />

Dalai Lama<br />

6 Advantages<br />

10 Time before an event<br />

11 Compass point, abbr.<br />

12 Physical activity good for<br />

health<br />

13 Customer<br />

14 Check out<br />

15 Tree juice<br />

17 Muscles to be crunched<br />

18 Story line<br />

20 Type of food that can cause<br />

an inflammatory response<br />

in the gut<br />

23 Like desirable energy and<br />

environment<br />

25 Muted, 2 words<br />

27 Supermarket item<br />

28 Super-duper, 2 words<br />

29 Bring about change<br />

32 “__ Man”- cartoon character<br />

34 Purpose<br />

35 Looking for<br />

36 Eases one’s anxiety<br />

Down<br />

1 Crosses paths with<br />

2 Vital nighttime refresher<br />

3 Never explored before<br />

4 Lab work<br />

5 Finished<br />

7 Ability to rebound<br />

8 “___ moment, please”<br />

9 Neurotransmitter that<br />

regulates mood and other<br />

functions like digestion and<br />

sleep<br />

16 Summer mo.<br />

19 Concerning finances<br />

21 Genealogy<br />

22 Architectural prefix<br />

24 Social standing<br />

26 Battle<br />

30 Mountain shoe<br />

31 Dot follower<br />

32 Guy referred to<br />

33 Medical emergency teams,<br />

abbr.<br />

34 R and B singer, Greene<br />

Answers and a full-page<br />

crossword puzzle can be<br />

found at NA<strong>Twin</strong><strong>Cities</strong>.com.<br />

<strong>November</strong> <strong>2022</strong><br />


Broeffle, CPC<br />

Candi<br />

ComposureCoaching.com<br />

calendar of events<br />

featured event<br />

Discover Your Highest<br />

Purpose<br />

Sri Harold Klemp, the spiritual leader<br />

of Eckankar, shares wisdom through<br />

stories and spiritual insights that bring<br />

meaning, connection and humor to the<br />

workings of Spirit in everyday life.<br />

Fridays at 7pm<br />

Watch on Channel 6 or via MCN6.org<br />

For more information, visit Eckankar.org,<br />

TempleOfECK.org or Facebook.com/<br />

Eckankar. See ad, page 3.<br />


Mary Ann Key Book Club – A Community<br />

Discussion of Parable of the Sower – 7-8:30pm.<br />

The Mary Ann Key Book Club uses reading as<br />

a catalyst for conversation as we attempt to<br />

better understand past and current injustices –<br />

including systemic racism, other forms of discrimination,<br />

and bias that affects marginalized<br />

communities. Free. Minneapolis Central, 300<br />

Nicollet Mall, Minneapolis. Hclib.BiblioCommons.com/events.<br />


Indigenous Foods Class Series – 6-7:30pm.<br />

These classes will focus on different recipes using<br />

traditional ingredients. We will learn how to make<br />

delicious meals, drinks, medicines, and desserts<br />

as instructors share their expertise on sourcing,<br />

sustainability, and environmental impacts on<br />

local and native-grown foods. Free. Online.<br />

MSMarket.coop/event.<br />


Artful Watercolors for Adults 55+ – 11am-<br />

12pm. This course is intended for all levels:<br />

beginning through advanced. We will be creating<br />

two paintings: one of a bouquet of flowers and one<br />

of a single flower. Free. St. Anthony Park, 2245<br />

Como Avenue, Saint Paul. Sppl.BiblioCommons.<br />

com/events.<br />


5, 12, 19, 26<br />

Pregnancy, Childbirth, Postpartum and Baby<br />

Classes – 6-7pm. Classes are held virtually<br />

online throughout the month and are led by our<br />

top AID instructors. AID utilizes state-of-the-art<br />

3D visual aids and activities to keep it fun and<br />

engaging while presenting the latest evidencebased<br />

material on each topic. $35. Online.<br />

Childbirth-Classes.com.<br />


Women of Color Affinity Group – 6:30-7:30pm.<br />

Looking for a space where women of color can<br />

come together and share their experiences? WOC<br />

Affinity group seeks to promote healing and fostering<br />

a safe space within our community. Free.<br />

Hosmer Library, 347 E. 36th St., Minneapolis.<br />

Hclib.BiblioCommons.com/events.<br />


8, 15, 22, 29<br />

Talk to a Social Worker – 1-5pm. Get one-toone<br />

assistance and referrals for shelter/housing<br />

options, mental health/short term counseling,<br />

Food/SNAP benefits, government resources, community<br />

resources, legal resources. Free. George<br />

Latimer Central Library, 90 West 4th Street, Saint<br />

Paul. Sppl.BiblioCommons.com/events.<br />


NOVEMBER 9, 21<br />

How To Accelerate Your Healing – 6:15-7pm.<br />

Learn what steps to take to get better quicker, stay<br />

healthy longer and save money. Speaker: Dr. Martin<br />

P Furlong, DC - Holistic Health Practitioner.<br />

Free. MetroEast <strong>Natural</strong> Healing Center, 6993<br />

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Are you ready for your<br />

Coaching for those ready for<br />

their next chapter of life:<br />

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were destined to be<br />

Call (763) 270-8604 today<br />

I t ' s T i m e t o L i v e feeeeaaarrrlleeeesssslly<br />

for a free Discovery Session<br />

35th St N, #2, Oakdale. RSVP at 651-771-1703.<br />

NutritionChiropractic.com/events.<br />


Coordinated Entry Housing Assessment –<br />

1-4pm. Single adults who are 25 years or older,<br />

currently experiencing homelessness and not<br />

staying in a shelter, will need to complete a<br />

housing assessment to determine long-term<br />

housing options. Free. George Latimer Central<br />

Library, 90 West 4th Street, Saint Paul. Sppl.<br />

BiblioCommons.com/events.<br />


Fix-It Clinic – 12-4pm. Bring your broken<br />

household items to a free Fix-It Clinic and<br />

work together with friendly, skilled volunteers<br />

to diagnose, troubleshoot and fix your item. We<br />

can help you with small appliances, clothing that<br />

is clean, electronics, mobile devices and more.<br />

No registration is required, and events are family<br />

friendly. Free. Saint Louis Park Recreation<br />

Center, 3700 Monterey Drive, St. Louis Park.<br />

Hclib.BiblioCommons.com/events.<br />


Funding for Artists – 1-3:30pm. Learn how to<br />

think creatively about diversifying your funding<br />

streams by exploring traditional and new models<br />

for generating value, resources, and revenue. Free.<br />

Online. HCLib.BiblioCommons.com/events.<br />


Fidgety Fairy Tales: The Mental Health Musical<br />

– 2-3pm. Once upon a time, familiar fairy<br />

tales were re-imagined to raise awareness about<br />

children’s mental health. Live music and talented<br />

youth actors will be featured in “The Three Little<br />

Pigs,” a story about anxiety. Free. Sumner Library,<br />

611 Van White Memorial Blvd., Minneapolis. Hclib.<br />

BiblioCommons.com/events.<br />


Muscle Test Your Family – 6:15-7pm. Understand<br />

the basics of muscle testing and learn how you can<br />

test your family at home. Must bring a testing partner.<br />

Free. MetroEast <strong>Natural</strong> Healing Center, 6993<br />

35th St N, #2, Oakdale. RSVP at 651-771-1703.<br />

NutritionChiropractic.com/events.<br />

Adult Take-Home Art Kit: Watercolor Resist<br />

Leaf Rubbings – 11:30-11:45pm. Adult Take-<br />

Home Art Kits provide adult patrons with an<br />

at-home creative experience away from screens<br />

and technology. Experiment with color and texture<br />

through this art project. Using the method of<br />

resist painting explore how leaves collected from<br />

outside can turn into stunning visual art pieces<br />

through a very simple process. Free. Online.<br />

RCLReads.BiblioCommons.com/events.<br />


Virtual Class – Eat More Plants: Holiday Celebrations<br />

– 5:30-6:30pm. Learn to incorporate<br />

more plants into your diet and eat less meat with<br />

Chef Jess, who will inspire a more sustainable<br />

diet and future for our environment with creative<br />

recipes. Jess will inspire a plant-based holiday<br />

celebration this month featuring whole roasted<br />

cauliflower and warm kale and Brussels sprouts<br />

salad with tahini dressing. Free. Online. MS<br />

Market.coop/event.<br />

26 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com


Wild Pride: Night Ventures – 6:30-8pm.<br />

Whooo’s active in the autumn evening? Nighttime<br />

at Dodge is the natural environment of nocturnal<br />

creatures. Explore the nature center trails at night,<br />

focusing on using your senses other than vision.<br />

Start inside with a warm beverage (spirited, if<br />

you wish), walk the trails, then gather around<br />

the campfire to watch and listen for animals active<br />

at night. $20. Main Property, Farm Entrance<br />

3, 1701 Charlton Street, West St. Paul. Dodge<br />

NatureCenter.org/event.<br />


Budget Cooking: Tofu Banh Mi Bowls – 5:30-<br />

6:30pm. This Budget Cooking class will take<br />

place at our East 7th Street store with an option to<br />

join online. We’ll feature a delicious and affordable<br />

tofu banh mi bowl with quick-pickled carrots<br />

and daikon radish that can feed four people for<br />

less than $15 and can be adapted based on what<br />

is in your pantry. Free. 740 East 7th Street, Saint<br />

Paul. MSMarket.coop/event.<br />

Narrative Healing – 6-7:30pm. This class offers<br />

participants the unique opportunity to explore<br />

writing as a healing art. A Loft instructor will<br />

lead workshops on writing for healing, writing to<br />

remember, and writing to connect at your health or<br />

human services organization. Free. Online. Hclib.<br />

BiblioCommons.com/events.<br />


Genealogy: Tools of the Trade – 2:30-4pm. Are<br />

you interested in learning your family’s history but<br />

don’t know where to start? Library Associate Emily<br />

is trained in genealogical research and can show<br />

you the tools you need to get started or to break<br />

down that wall. Learn what sources the library has<br />

and what is available online for free. Free. Highland<br />

Park, 1974 Ford Parkway, Saint Paul. Sppl.<br />

BiblioCommons.com/events.<br />


Let’s Talk Turkey – 1-2pm. They gobble and<br />

strut and wobble when they run. Wild turkeys are<br />

amazing! During this program, you’ll get to learn<br />

about their fascinating lives. Preregistration is<br />

required. $5. Main Property, Main Office Entrance<br />

1, 365 Marie Avenue W., West St. Paul. Dodge<br />

NatureCenter.org/event.<br />

featured event<br />

The Light Up<br />

with Nea Clare<br />

This Live Channeling Event with<br />

Nea Clare is an opportunity for you<br />

to connect with a community of<br />

like-SOULed beings for inspiration,<br />

connection and alignment.<br />

Sunday, <strong>November</strong> 20<br />

from 5-8pm<br />

Cost: $20<br />

Strike Theatre, 824 18th Ave NE.,<br />

Minneapolis. YesWardCoaching.com/lightup.<br />

save the date<br />

ONLINE: Women’s Wellness Series: In Our<br />

Own Hands – Jan-Apr. With world-renowned<br />

herbalist Rosemary Gladstar and a dynamic<br />

star lineup. Produced by Midwest Women’s<br />

Herbal. Workshops covering a wide variety<br />

of topics spread over the winter months every<br />

other Sat. Be supported and inspired to work<br />

with herbs, archetypes, magic and healing in<br />

their own lives and communities. Midwest-<br />

WomensHerbal.com.<br />

Light Meditations for You and the World – December<br />

5, 12 & 19. 7:00pm - 8:00pm. December<br />



7, 14, 21, 28<br />

AniMondays –3:30-5pm. For tweens and teens in<br />

grades 6-12. Please join us for a fun hang out space<br />

to watch and geek out about your favorite anime.<br />

Free. Roseville Library, 2180 North Hamline Ave.,<br />

Roseville. RCLReads.BiblioCommons.com/events.<br />


Youth Restorative Circle Movie Night – 4-6:30pm.<br />

The Youth Restorative Circle Movie Night is an opportunity<br />

for youth ages 8* and up to come together<br />

to develop community through building relationships<br />

with one another. After the circle meeting, we<br />

will watch Minions: The Rise of Gru. Free. Hosmer<br />

Library, 347 E. 36th St., Minneapolis. Hclib.Biblio<br />

Commons.com/events.<br />


8, 15, 22, 29<br />

Highland Park Preschool Storytime in the Gym<br />

– 10:30-11:30am. Join us in the Highland Park<br />

Rec Center gym for Tot Time at 9:30 am, followed<br />

by library stories, songs, rhymes, and fun.​Free.<br />

Highland Park, 1974 Ford Parkway, Saint Paul.<br />

Sppl.BiblioCommons.com/events.<br />

Board Game Day at Sun Ray – 3-5pm. Tuesdays<br />

are the days for board games at Sun Ray Library.<br />

Come play an old favorite, or try something new. All<br />

ages welcome.​ Free. Sun Ray Library, 2105 Wilson<br />

Ave, Saint Paul. Sppl.BiblioCommons.com/events.<br />


Baby and Me Storytime -Roseville – 9:30am-<br />

10am. Share stories, songs, rhymes, and engage in<br />

play with your baby at this storytime designed for<br />

the youngest learner. For ages 6-23 months and their<br />

is a time when the darkness outside starts to<br />

creep in and the stress of the holidays can start<br />

to weigh on us. Counter the darkness and stress<br />

by bringing in light for yourself and the world<br />

with Annette Rugolo’s Free Light Meditations<br />

for the World. Annette will use her 20 years of<br />

experience to guide the group into meditation<br />

where they will tap into the light that’s available<br />

to us all. Free. Virtual. AnnetteRugolo.com/<br />

calendar brings together K’Nyaw teens and adults<br />

together at George Latimer Central Library to<br />

engage in hands on activities like photography,<br />

recording studio, sewing machines, 3-D printer,<br />

painting, laser printing. Free. George Latimer<br />

Central Library, 90 West 4th Street, Saint Paul.<br />

Sppl.BiblioCommons.com/events.<br />

caregiver, no registration necessary. Free. Roseville<br />

Library, 2180 North Hamline Ave., Roseville. RCL-<br />

Reads.BiblioCommons.com/events.<br />

Baby Storytime – 10-10:45am. For children from<br />

birth to 24 months and their caregivers. Talk, sing,<br />

read, write and play together. Share books, stories,<br />

rhymes, music and movement in a format especially<br />

designed for babies. Free. Minnetonka Library,<br />

17524 Excelsior Blvd., Minnetonka. Hclib.Biblio<br />

Commons.com/events.<br />


10, 17, 24<br />

Gaming Thursdays for Teens: Virtual Gaming<br />

– 5-7pm. For tweens and teens grades 6-12. Please<br />

join us on Zoom for a variety of fun board games<br />

and video games! Free. Online. RCLReads.Biblio<br />

Commons.com/events.<br />


<strong>November</strong> Story Stroll – All day. Hike from<br />

page-to-page reading Julie Flett’s We All Play/<br />

Kimêtawânaw. The Stroll will be at Lake Nokomis<br />

Park, as part of their Craft Fair. Free. Lake Nokomis,<br />

4955 West Lake Nokomis Parkway, Minneapolis.<br />

Hclib.BiblioCommons.com/events.<br />

Finger Crochet & Knitting for Kids – 10:30-<br />

11:30am. Learn the basics of finger crochet and<br />

finger knitting. Using your hands and brightly<br />

colored, super chunky, eco (recycled) yarn, learn<br />

how to knit and crochet ropes to decorate your<br />

favorite room, stitch them together for a scarf,<br />

or turn them into fun little creatures. Free. White<br />

Bear Lake Library, 2150 2nd Street, White Bear<br />

Lake. RCLReads.BiblioCommons.com/events.<br />

Family Chess – 1-3pm. Make a move and come<br />

play chess at the library. Kids and caregivers are<br />

invited to practice your chess skills with some<br />

<strong>November</strong> <strong>2022</strong><br />


new partners and each other. Beginners welcome,<br />

drop-in anytime during the session. Free. White<br />

Bear Lake Library, 2150 2nd Street, White Bear<br />

Lake. RCLReads.BiblioCommons.com/events.<br />


12, 19, 26<br />

Paws to Read with Duke or Trevor –10am-<br />

11:30am. Work on your reading skills in a lowstress<br />

environment with Duke or Trevor, licensed<br />

therapy dogs who welcome school-age readers<br />

that need extra reading practice. Free. 2180 North<br />

Hamline Ave., Roseville. RCLReads.Biblio<br />

Commons.com/events.<br />


Family Storytime – 10:30am-11am. Join us inperson<br />

for stories, songs and rhymes designed to enhance<br />

your child’s early literacy skills. Appropriate<br />

for ages 2-5. Free. 2300 North St. Paul Drive, North<br />

St. Paul. RCLReads.BiblioCommons.com/events.<br />


Nature Playdate: H is for Hide-and-Seek –<br />

10-11am. Learn how animals can hide in plain<br />

sight and hone your observational skills during<br />

a camouflage scavenger hunt in the forest. Share<br />

your child’s joy in discovering and interacting<br />

with nature through outdoor adventures, live animals,<br />

and creative play. $10. Main Property, Farm<br />

Entrance 3, 1701 Charlton Street, West St. Paul.<br />

DodgeNatureCenter.org/event.<br />


Saturday Vibe: Penguins on Parade – 11:30am-<br />

1pm. ArtStart workshop called Penguins on<br />

Parade. Learn about the many different species of<br />

penguins who live in Antarctica and some of the<br />

challenges they face with melting of the icebergs.<br />

Then create your own penguin headpiece with<br />

colorful mylar and markers. Free. George Latimer<br />

Central Library, 90 West 4th Street, Saint Paul.<br />

Sppl.BiblioCommons.com/events.<br />


Createch After Dark – 5:45-7:45pm. Hang out,<br />

mess around and geek out at the Rice St Library with<br />

video games, art/crafts, technologies and so much<br />

more. For ages 12-18. Free. 1011 Rice Street, Saint<br />

Paul. Sppl.BiblioCommons.com/events.<br />


Kids Chess Club – 10am-11:30am. Welcome<br />

all kids who want to play chess with other kids.<br />

Play for fun and to learn chess basics. Open to all<br />

children in grades K-6. All levels are encouraged<br />

to attend, and new players will be offered help<br />

to learn the rules and get started. Free. Walker<br />

Library, 2880 Hennepin Ave., Minneapolis. Hclib.<br />

BiblioCommons.com/events.<br />


K’Nyaw Innovation Lab – 5-7:30pm. Innovation<br />

Lab brings together K’Nyaw teens and adults<br />

together at George Latimer Central Library to<br />

engage in hands on activities like photography,<br />

recording studio, sewing machines, 3-D printer,<br />

painting, laser printing. Free. George Latimer<br />

Central Library, 90 West 4th Street, Saint Paul.<br />

Sppl.BiblioCommons.com/events.<br />

community resource guide<br />

Connecting you to the leaders in natural health care and green<br />

living in our community. To find out how you can be included in the Community<br />

Resource Guide, email Publisher@NAtwincities.com to request our media kit.<br />




Barb Ryan, LMT • 612-922-2389<br />

Bhakti Wellness Center<br />

7550 France Avenue S, #220, Edina<br />

Specializing in persistent and<br />

chronic pain and mysteries of the<br />

body. Also providing care to<br />

clients seeking the experience of<br />

deep relaxation and more selfconnection.<br />

Skilled and compassionate<br />

care. See ad, page 13.<br />



Soul Coach, Author and Teacher<br />

AnnetteRugolo.com<br />

We are in a time of fast evolution<br />

and we have the opportunity to release<br />

deeply held emotional and<br />

mental patterns along with karmic<br />

lifetimes that are keeping us stuck.<br />

The tools I have acquired and honed<br />

for more than 20 years will help you<br />

move beyond the stuck places in<br />

your life and help you align with the light of your soul.<br />

You will receive tools of empowerment that will help<br />

you continue on your life’s path and soul’s journey.<br />

See ad, page 8.<br />


Candi Broeffle, MBA, CPC<br />

Candi@ComposureCoaching.com<br />

763-270-8604<br />

ComposureCoaching.com<br />

Master your business so you can<br />

practice your passion. Business<br />

coaching for purpose-driven entrepreneurs<br />

to clarify your vision,<br />

build your confidence and create<br />

a soul-centered strategy. Call today<br />

for a free Discovery Session<br />

and get on your path to business<br />

success. See ad, page 26.<br />




Barbara Brodsho, MA<br />

612-444-9751 • BarbaraBrodsho.com<br />

Providing spiritual guidance to<br />

help live your purpose and thrive<br />

utilizing your soul’s Akashic<br />

Record. Discover your soul’s<br />

innate gifts, create a vocation that<br />

aligns with your soul’s passion,<br />

and gain new perspective, clarity<br />

and insight about your life’s<br />

challenges by understanding the<br />

lessons your soul chose to experience. Schedule a free<br />

discovery session to learn how to create a purposefilled<br />

life. See ad, page 22.<br />



Nea Clare<br />

NeaClare.com • Nea@NeaClare.com<br />

Would you like to say “YES” and<br />

make your dreams come true? If<br />

so, I can help! Book a strategy call<br />

with me today. I work exclusively<br />

for extraordinary women who are<br />

tired of waiting on the right time or<br />

circumstances before pursuing<br />

their dream career path – we’ll<br />

explore how life coaching has tremendous<br />

transformative power in strengthening selfconfidence<br />

while also giving one unshakeable faith in<br />

your capability to achieve your goals. What you want<br />

is on the other side of your hesitation. If it is time to<br />

breakthrough, schedule a call today at 612-227-3854 or<br />

email Nea@NeaClare.com. See ad, page 6.<br />


Leah Martinson, Health Coach<br />

23 4th St SE Suite 201, Minneapolis<br />

Visionairium.com • 651-315-1347<br />

Leah’s superpower is intuition and<br />

insight, and she uses it to teach<br />

people how to use their bodies as<br />

a guide to wellness. Instead of<br />

kicking tired, overwhelmed people<br />

in the butt, her mind-body,<br />

medicine-based health coaching<br />

process touches on all areas of<br />

well-being in your life. Schedule<br />

your free discovery session today. See ad, page 9.<br />

28 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com



N7915-902 St<br />

River Falls, WI • 715-426-7777<br />

HealthCenteredDentistry.com<br />

Whole Person Dentistry observes<br />

and deals with the mind,<br />

body and spirit, not just your<br />

teeth. This approach to dentistry<br />

encompasses both modern<br />

science and knowledge<br />

drawn from the world’s great<br />

traditions in natural healing. See ad, page 10.<br />


3434 Lexington Ave. N., Suite 700<br />

Shoreview • 651-483-9800<br />

<strong>Natural</strong>SmilesDental.com<br />

We’re an integrative<br />

practice committed to<br />

promoting dental wellness<br />

and overall assistance to<br />

the whole person. We<br />

desire to participate in the<br />

creation of healthier lives,<br />

while being sensitive to physical, philosophical,<br />

emotional and financial concerns. See ad, page 17.<br />


Dr. Amy Ha Truong<br />

6230 10th St. N., Ste 520, Oakdale<br />

651-731-3064 • PureDentalMN.com<br />

Pure Dental offers integrative,<br />

holistic, alternative and biological<br />

dentistry for your dental health.<br />

We take pride in providing<br />

quality, holistic dental care and<br />

service for our patients. See ad,<br />

page 24.<br />


1815 Suburban Ave, St. Paul<br />

ToothBuilder.com<br />

651-735-4661<br />

We are a holistic dental practice<br />

devoted to restoring and enhancing<br />

the natural beauty of your smile<br />

using conservative, state-of-the-art<br />

dental procedures that result in<br />

beautiful, long lasting smiles! We<br />

specialize in safe removal of<br />

infected teeth as well as placing<br />

ceramic implants and restorations. See ad, page 23.<br />


1401 Main St, Hopkins<br />

952-475-1101 • ToothByTheLake.net<br />

We build a foundation of trust<br />

by treating our patients as<br />

individuals. Understanding<br />

how uneasy some patients<br />

may feel about their dental<br />

visits, we make a difference<br />

by providing a relaxing and<br />

positive experience. See ad, page 11.<br />




2501 W. 84th St., Bloomington<br />

NWHealth.edu • 952-888-4777<br />

Learn about the leading health<br />

science programs including<br />

Acupuncture and Chinese<br />

Medicine, Massage Therapy<br />

and more. Prepare for success<br />

at a leading natural integrative<br />

medicine university. See ad, page 8.<br />



Master Hong<br />

Certified Emotion Code Practitioner<br />

11012 Cedar Lake Rd., Minnetonka<br />

952-513-7285 or 914-708-9463<br />

Chronic pain? Suffering from<br />

emotions? Relationship problems?<br />

Life not going as planned? The<br />

Emotion Code is a tool I use to<br />

help you break through any<br />

emotional and spiritual blocks so<br />

you can live your best life. Trial<br />

session only $35.<br />



Leah Martinson, Reiki Master<br />

23 4th St SE Suite 201, Minneapolis<br />

Visionairium.com • 651-315-1347<br />

Our bodies store all our memories<br />

and experiences just as much, if<br />

not more than our minds. Sometimes<br />

we need support to release<br />

the emotions and stressors that<br />

get stuck in our bodies. Leah<br />

offers both massage and energy<br />

healing to help facilitate this<br />

release, calm the nervous system<br />

and relieve tension. See ad, page 9.<br />



Master Dowser<br />

AnnetteRugolo.com<br />

Is the energy of your home depleting<br />

you or supporting you?<br />

If you feel like you are hitting<br />

your head against a brick wall, it<br />

may be the wall of dense energy<br />

in your home. To more easily<br />

expand into our light and our<br />

soul purpose, it is important that<br />

the spaces we live energetically<br />

support us. Contact me for more<br />

information on dowsing, environmental healing and<br />

space clearing. See ad, page 8.<br />



Sara Shrode, Graphic Designer<br />

612-554-6304 • CampfireStudio.net<br />

Sara@CampfireStudio.net<br />

Ignite the possibilities of<br />

your next project by<br />

having Campfire Studio<br />

design it! Innovative, fullservice<br />

graphic design studio that takes the essence<br />

of a campfire—warmth, stories, community—and<br />

infuses it into every design project we do.<br />



1526 St Clair Ave, St Paul<br />

Mastels.com • 651-690-1692<br />

Mastel’s Health Foods is Minnesota’s<br />

oldest health and wellness<br />

store. We carry a full line of<br />

vitamins, minerals, supplements,<br />

herbs and more. We emphasize<br />

organic, biodynamic, biodegradable,<br />

holistic and hypoallergenic<br />

products and pride ourselves on<br />

stocking hard-to-find items. See<br />

ad, page 9.<br />




License #1102359 • 763-600-6967<br />

8600 Northwood Parkway, New Hope<br />

Providing a caring and supportive<br />

home for adults, no<br />

matter their abilities. With<br />

28-plus years of experience,<br />

we offer a nurturing and family-like<br />

environment for up to<br />

four residents who are elderly and/or have developmental<br />

disabilities. Residents receive assistance<br />

with personal cares, meal prep and feeding assistance,<br />

medication administration, transfers and<br />

mobility, transportation and advocacy. We treat your<br />

loved one like family.<br />



7550 France Ave. S., #220, Edina<br />

612-859-7709 • BhaktiClinic.com<br />

Bhakti provides a holistic<br />

environment where independent<br />

practitioners come<br />

together to offer an integrative<br />

path to wellness; mind,<br />

body and spirit. Our providers offer chiropractic,<br />

energy therapy, massage, microcurrent therapy,<br />

acupuncture, psychotherapy and much more so that<br />

you can feel your best, remain healthy & thrive. See<br />

ad, page 13.<br />

<strong>November</strong> <strong>2022</strong><br />





6993 35th St N, #2, Oakdale<br />

651-771-1703 • NutritionChiropractic.com<br />

Nutrition Response Testing<br />

(NRT) is a noninvasive<br />

system of analyzing the<br />

body to determine the underlying<br />

causes of illness and non-optimum health.<br />

Our clinically proven system may be quite different<br />

from any other healing practice you have experienced.<br />

The actual procedure is simple and direct,<br />

with the body providing all of the information and<br />

feedback needed. See ad, page 11.<br />



Kathy Kiss<br />

Sr. Account Manager<br />

KKiss@StandardProcess.com<br />

Standard Process is a<br />

Wisconsin-based, familyowned,<br />

whole food-based<br />

nutritional supplement<br />

company that partners with<br />

health care practitioners to address issues related to<br />

health conditions. See ad, page 2.<br />



Deploy Health Family Practice/<br />

Bhakti Wellness Center<br />

7550 France Ave. S, Ste. 220, Edina<br />

DeployHealthFP.com • 612-712-4423<br />

Dr. Engholm’s practice offers<br />

unlimited office visits, with<br />

most lasting over an hour. He<br />

offers telehealth and home<br />

visits at no additional charge<br />

and his patients can call 24/7,<br />

which reduces the need to utilize after-hours urgent care<br />

or emergency room visits. Memberships are $75/mo<br />

for adults, and $25/mo for children (added to adult<br />

member). See ad, page 13.<br />



Bhakti Wellness Center<br />

7550 France Ave. S., Suite 220, Edina<br />

612-564-9947 • FranBieganekTherapy.com<br />

As a Licensed Psychologist, Fran<br />

provides holistic, traumainformed<br />

therapy to help clients<br />

identify areas of potential growth,<br />

obstacles to growth, and<br />

processes that facilitate healing<br />

and transcendence. She also<br />

provides QEEG (brain mapping)<br />

and neurofeedback services that<br />

facilitate increased brain efficiency. See ad, page 13.<br />




AM950Radio.com<br />

The only Progressive Talk Radio<br />

station in Minnesota. We strive to<br />

provide the best progressive<br />

programming available and<br />

feature national talkers Thom<br />

Hartmann, Stephanie Miller, Mike<br />

Crute and Brad Friedman. We are<br />

also dedicated to local programming that creates a<br />

community forum for important Minnesota Progressive<br />

issues. See ad, page 32.<br />



7450 Powers Blvd., Chanhassen<br />

952-380-2200 • Eckankar.org<br />

Are you looking for the<br />

personal experience of<br />

God? Eckankar can help<br />

you fulfill your dream. We<br />

offer ways to explore your<br />

own unique and natural<br />

relationship with the Divine<br />

through personalized study to apply in your<br />

everyday life. See ad, page 3.<br />

30 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

Ten years without<br />

a cold?<br />

Copper can stop a virus before it starts<br />

Scientists have discovered a<br />

natural way to kill germs fast.<br />

Now thousands of people<br />

are using it against viruses and bacteria<br />

that cause illness.<br />

Colds and<br />

many other<br />

illnesses start<br />

when viruses<br />

get in your<br />

nose and<br />

multiply. If<br />

you don’t stop<br />

them early,<br />

they spread<br />

and cause<br />

misery.<br />

Hundreds of studies confirm copper<br />

kills viruses and bacteria almost<br />

instantly just by touch.<br />

That’s why ancient Greeks and<br />

Egyptians used copper to purify water<br />

and heal wounds. They didn’t know<br />

about viruses and bacteria, but now we<br />

do.<br />

“The antimicrobial activity of copper<br />

is well established.” National Institutes<br />

of Health.<br />

Scientists say copper’s high<br />

conductance disrupts the electrical<br />

balance in a microbe cell and destroys it<br />

in seconds.<br />

The EPA recommended hospitals use<br />

copper for touch surfaces like faucets<br />

and doorknobs. This cut the spread of<br />

MRSA and other illnesses by over half,<br />

and saved lives.<br />

The strong scientific evidence<br />

gave inventor Doug Cornell an idea.<br />

He made a smooth copper probe<br />

By Doug Cornell<br />

with a tip to fit in the bottom of the<br />

nostril, where viruses collect.<br />

When he felt a tickle in his nose<br />

like a cold about to start, he rubbed<br />

the copper gently in his nose for 60<br />

seconds.<br />

“It<br />

worked!” he<br />

exclaimed.<br />

“The cold<br />

never<br />

happened.<br />

I used to<br />

get 2-3 bad<br />

colds every<br />

year. Now<br />

I use my<br />

device whenever I feel a sign I am about<br />

to get sick.”<br />

He hasn’t had a cold in 10 years.<br />

New research: Copper kills viruses in seconds.<br />

Users say:<br />

“It works! I love it!”<br />

“I can’t believe how good my nose<br />

feels.”<br />

“Is it supposed to work that fast?”<br />

“One of the best presents ever.”<br />

“Sixteen flights, not a sniffle!”<br />

“Cold sores gone!”<br />

“It saved me last holidays. The kids<br />

all got sick, but not me.”<br />

“I am shocked! My sinus cleared,<br />

no more headache, no more<br />

congestion.”<br />

“Best sleep I’ve had in years!”<br />

After his first success with it, he<br />

asked relatives and friends to try it.<br />

They all said it worked, so he patented<br />

CopperZap® and put it on the market.<br />


Soon hundreds of people had tried it.<br />

99% said copper worked if they used it<br />

right away at the first sign of germs, like<br />

a tickle in the nose or a scratchy throat.<br />

Longtime users say they haven’t<br />

been sick in years. They have less<br />

stress, less medical costs, and more time<br />

to enjoy life.<br />

Soon people found other things they<br />

could us it against.<br />

Colds<br />

Flu<br />

Virus variants<br />

Sinus trouble<br />

Cold sores<br />

Fever blisters<br />

Canker sores<br />

Strep throat<br />

Night stuffiness<br />

Morning congestion<br />

Nasal drip<br />

Infected sores<br />

Infected wounds<br />

Styes<br />

Ringworm<br />

Other microbial threats<br />

The handle is curved and textured to<br />

increase contact. Copper can kill germs<br />

picked up on fingers and hands after you<br />

touch things other people have touched.<br />

The EPA says copper works just as<br />

well when tarnished.<br />

Dr. Bill Keevil led one of the science<br />

teams. He placed millions of viruses on<br />

a copper surface. “They started to die<br />

literally as soon as they touched it.”<br />

CopperZap® is made in the USA of<br />

pure copper. It has a 90-day full money<br />

back guarantee. Price $79.95. Get $10<br />

off each CopperZap with code NATA32.<br />

Go to www.CopperZap.com or call<br />

toll-free 1-888-411-6114.<br />

Buy once, use forever.<br />

Statements are not intended as product<br />

health claims and have not been evaluated<br />

by the FDA. Not claimed to diagnose,<br />

treat, cure, or prevent any disease.<br />

<strong>November</strong> <strong>2022</strong><br />


32 <strong>Twin</strong> <strong>Cities</strong> Edition NAtwincities.com

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