Natural Awakenings Twin Cities November 2022

FREE
HEALTHY LIVING
HEALTHY PLANET
STAYING CALM
During Turbulent Times
How Art Therapy
Helps Heal Kids
12 SELF-CARE
STRATEGIES
FOR ANXIETY
Simple DIY Hacks
that Work
November 2022 | Twin Cities Edition | NAtwincities.com

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2 Twin Cities Edition NAtwincities.com

November 2022
3

Reclaiming Joy:
Healing Grief Together
Our world is full of significant losses. Some are struggling with the loss of a loved one, an end of a career,
or the need to let go of a belief system.
Whatever painful loss you are going through right now, know that your pain is valid.
Too often, people are told to think positively and smile. However, grief demands to be honored and felt, and
the only way to heal is to face it head-on.
It’s time we learn to appreciate the grieving process. We have to feel our pain and give it the time and attention
it deserves. After all, we wouldn’t be shrouded with sorrow if what was lost wasn’t important to us.
Join us as we reclaim joy and heal grief together in this innovative day-long retreat!
Our Guest Speaker, Pat Sheveland, founder of the Confident Grief Coach School and author of “The Confident
Grief Coach”, will share with us the healing practice called "B.R.E.A.T.H.E." This practice has helped grieving
clients move on to a life worth living after experiencing unbearable losses.
You deserve to live a life with renewed sense of purpose and happiness.
Register now by going to PartneringUpVA.com/Grief
Are you a healing professional who has products to share with this event’s attendees? We have a
limited number of exhibitor booths available for you to purchase! Call us now at 763-270-8604 or
email Hello@PartneringUpVA.com to learn how you could be an exhibitor.
4 Twin Cities Edition NAtwincities.com

Natural Awakenings is a network of holistic lifestyle
magazines providing the communities we serve with
the tools and resources to lead healthier lives on a
healthy planet.
Contents
14
12 NOURISHING HERBS
AND MUSHROOMS FOR
MENTAL WELLNESS
14 STAYING SERENE
IN TURBULENT TIMES
How to Turn Anxiety into Positive Action
12
17 KEY NUTRIENTS
IN CHILDREN’S IMMUNE
HEALTH
18
18 HEALING MENTAL
HEALTH IN THE NEW AGE
20 12 QUICK FIXES
FOR ANXIETY
Simple Strategies for Mental Well-Being
22
ADVERTISING & SUBMISSIONS
HOW TO ADVERTISE
To advertise with Natural Awakenings or request a
media kit, please contact us at 763-270-8604 or email
Publisher@NAtwincities.com. Deadline for ads: the 15th
of the month.
EDITORIAL SUBMISSIONS
Email articles, news items and ideas to:
Publisher@NAtwincities.com.
Deadline for editorial: the 5th of the month.
CALENDAR SUBMISSIONS
Email Calendar Events to: Publisher@NAtwincities.com.
Deadline for calendar: the 10th of the month.
REGIONAL MARKETS
Advertise your products or services in multiple markets!
Natural Awakenings Publishing Corp. is a growing franchised
family of locally owned magazines serving communities since
1994. To place your ad in other markets call 239-449-8309.
For franchising opportunities call 239-530-1377 or visit
NaturalAwakeningsMag.com.
22 THE COLORS
OF HEALING
Art Therapy for Kids
24 RACHEL JONES
on Grief in the Healthcare Front Lines
DEPARTMENTS
6 news brief
8 health briefs
10 global briefs
20 healing ways
22 healthy kids
24 wise words
25 crossword puzzle
26 calendar
28 resource guide
November 2022
5

Courtesy of Pathways
news briefs
Pathways Names Erika Backberg
as Its New Executive Director
Erika Backberg
Pathways, a nonprofit that offers complementary healing
services to people with life-threatening and chronic physical
illnesses, has named Erika Backberg as its new executive
director. Her appointment was effective October 10. Backberg
fills the role that Tim Thorpe held for the past 14 years.
Based in Minneapolis and founded in 1988, Pathways
serves individuals that seek healing for body, mind, heart and
spirit. The organization offers free holistic services for people
with critical and life-changing health situations that may or
may not be using conventional medical treatment. Pathways
encourages the understanding that healing and curing are
two different things, and that healing is always available even
when a cure is not.
Backberg brings two decades of experience building holistic systems and social impact
solutions to her new role. Before joining Pathways, she was the chief impact officer at the
Kresser Institute for Functional Medicine where she oversaw all aspects of the company’s
internal and external social impact operations, including health equity-focused partnerships
and sustainable business practices.
“Erika has a passion for health equity and for building culture through intentional
listening and systems design thinking,” states Pamela Lampert, Pathways board chair. “We
are excited for her to bring her holistic lens, passion and community-building capacity to
benefit the Pathways community, including the participants we serve, providers who offer
their services, partners aligned with us, staff and the board.”
Prior to her position at the Kresser Institute, Backberg founded and ran a creative solutions
consultancy. She has worked as a researcher and consultant for state and federal legal
defense teams; held the role of director of donations and sustainable business manager for
Los Angeles-based EcoSet, a company that implements zero-waste practices for productions
and events; and served as a media literacy educator and outreach coordinator for the
Saint Paul Neighborhood Network, a community media and technology resource center for
youth, adults and nonprofits.
“I have been intentionally designing safe spaces centered on whole-person healing
for 20 years,” Backberg shares. “The Pathways community is a beloved haven, and it is my
privilege to support a space where people can show up as their whole, authentic selves and
feel seen, valued, heard and nourished.”
Location: 3115 Hennepin Ave., Minneapolis. For more information, visit
PathwaysMinneapolis.org.
IT'S TIME
TO LIVE YOUR
Free Light Meditations
for You and the World
December is the time when the darkness
outside starts to creep into our
homes, and the stress of the holidays begins
to weigh on us. Counter the darkness and
stress by bringing in light for yourself and
the world with Annette Rugolo’s free Light
Meditations. Rugolo will use her 20 years of
experience to guide the group into meditation,
tapping into the light that is available
to all. The meditations will be held virtually,
at 7 p.m., December 5, 12 and 19.
Rugolo will also be offering daily Facebook
live meditations from noon to 12:30
p.m., December 1 through 24. During this
time, she will lead the group in meditation
to connect with the 24 quantum colors
that are both within and around each of us.
Each color will reawaken a quality within
that brings balance and wholeness. All are
welcome to join for one or all 24 sessions.
This holiday season, stay connected
to the light and uplift your season wholly
with these free powerful meditations.
For more information, visit AnnetteRugolo.
com/calendar. Join Rugolo’s Facebook group
at Facebook.com/ConsciousLifeResources.
See ad, page 8.
©Kieferpix
YESologist Intuitive
Transformational Coach
Teacher Visionary
www.neaclare.com
LIFE
Book your FREE
Discovery Session
today.
Give thanks for unknown blessings
already on their way.
~Native American Saying
6 Twin Cities Edition NAtwincities.com

Courtesy of Prairie Naturopathic Doctors
New Naturopathic Primary Care
Clinic in Plymouth
Prairie Naturopathic Doctors, founded in
2009, in Moorhead, has opened its second
clinic in Plymouth, just off 55 and 494.
Dr. Brianna Vick and the staff are committed
to helping as many people as possible
regain and maintain their health by addressing
the true causes of disease and not
just the symptoms. Their goal is corrective
care (not just relief) with long-term health
Brianna Vick
support for individuals and families.
“We are excited to have opened our second clinic and to
continue to grow,” shares Vick. “Naturopathic medicine is a
comprehensive medicine that is holistic and treats the individual,
not the condition. We diagnose and treat acute and chronic
conditions and have health solutions that work in conjunction
with the body’s vital force.”
Prairie Naturopathic Doctors offers acute visits to established
patients and has a variety of treatment options available,
including naturopathic physiotherapies—think of these like oil
changes for the blood and lymphatic systems.
Vick is the healthcare provider in the Plymouth location. Previously,
she was seeing patients at the Moorhead clinic for several years.
Location: 3140 Harbor Lane North, Ste. 102, Plymouth. For more
information, call 612-236-0002 and/or visit PrairieND.com.
Courtesy of Midwest Women's Herbal Conference
Gladstar, Other Experts Lead
Online Women’s Wellness Herbal
& Healing Workshops
Rosemary
Gladstar
World-renowned herbalist Rosemary
Gladstar and a dynamic star lineup
will present a virtual Women’s Wellness Series,
produced by Midwest Women’s Herbal, In Our
Own Hands, every other Saturday, from January
through April 2023. In workshops covering
many topics, participants will be supported and
inspired to work with herbs, archetypes, magic
and healing in their own lives and communities.
Led by herbalists and healers who are
interested in offering women tools they can
bring into their own lives for health and wellness, this unique series
of workshops offers a supportive community learning environment.
Each workshop is unique and complementary to the next.
Participants have the opportunity to attend live and interact with the
instructor. For those not able to attend or who wish to review the
workshop, recordings will be sent.
Instructors include Gladstar; Indigenous Earthkeeper Brooke
Medicine Eagle; bioregional Wise Woman and herbalist Linda
Conroy; ancestral ritual practitioner and author Caitlin Mathews;
American Herbalist Guild Director and herbalist Mimi Hernandez;
acupuncturist and herbalist Jiling Lin; and spiritual doula, rootworker
and conjurer Angela Smith.
For more information, visit MidwestWomensHerbal.com. See ad, page 3.
Grow Your Business with Our
Team of Virtual Assistants
Let us help you with:
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Website development, including
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and more!
PartneringUpVA.com
November 2022
7

“My passion is to
be able to bring
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modality to
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Improve lives with a
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ask for Karen
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8 Twin Cities Edition NAtwincities.com
RODEWALD
FARMS
Black Angus/Holstein cross
either grass fed, grass
finished; grass fed, grain
finished; or strictly corn fed.
health briefs
Fruit and Vitamin B 6 May
Relieve Anxiety and Depression
The best strategy to stay upbeat may
be to reach for the fruit bowl, suggests
a new study comparing
the habits and mental states
of 428 people published in
the British Journal of Nutrition.
Researchers at the UK’s Aston
University found that the more
often people ate fruit, the lower
they scored for depression and the
higher for mental well-being. The frequency of fruit consumption
seemed to be more important to psychological
health than the total amount consumed. People that ate
savory snacks such as potato chips, which are low in nutrients,
were more likely to report more frequent memory
lapses and greater levels of anxiety and depression. The
researchers found no connection between eating vegetables
and psychological health. Nutrients can be lost during
cooking. “As we are more likely to eat fruit raw, this could
potentially explain its stronger influence on our psychological
health,” says lead author Nicola-Jayne Tuck.
In another study, researchers from the UK’s University
of Reading gave 478 young adults either high doses of vitamins
B 6
or B 12
or a placebo. After one month, they found
that 100 milligrams of the B 6
(about 50 times the recommended
daily allowance) significantly boosted gamma
aminobutyric acid, which inhibits excitatory impulses in the
brain, and reduced self-reported anxiety and depression
levels. B 12
had no such effects.
Different Fibers
Produce Different Results
Although high-fiber diets reduce the risk of heart attack,
stroke and cardiovascular disease, the latest research
from Stanford University indicates that not all fibers are
equal in their effect on different species of probiotics in
the intestines. Arabinoxylan, which is common in whole
grains, was found to reduce cholesterol naturally and was
easier to digest than long-chain inulin, which is found in
onions, chicory root and Jerusalem artichokes. Commonly
used for weight-loss products, inulin was linked to a modest
decrease in inflammation markers and an increase in
Bifidobacterium, a “good” gut microbe; however, at high
doses it increased inflammation and raised the possibility
of liver damage.
Marek Studzinski/Unsplash.com
Jo Sonn/Unsplash.com

Mislabeling Found in Some
Immunity Supplements
Immunity supplements may
not be all they claim to be,
according to a new study in
the Journal of the American
Medical Association. Researchers
conducted liquid
chromatography and mass
spectrometry tests on 30 of
the bestselling, four-star-and-up immunity products on
Amazon and found that only 13 contained the exact ingredients
listed on their labels. Thirteen were missing some of
the listed ingredients and nine contained ingredients not
listed on the labels. Missing ingredients were mainly plant
extracts such as aloe vera, astragalus, eleuthero, ginger
root and slippery elm. Added ingredients included black
rice seed in elderberry extracts and pantothenic acid.
Stretching and Balance
Exercises Can Avert
Mental Decline
iofoto/AdobeStock.com
To protect against memory loss, simple stretching and
balance exercises work as well as hard-driving aerobics,
concludes a new study from Wake Forest University.
The study enrolled 296 sedentary older adults with mild
cognitive decline such as forgetting dates, keys and
names. Those that performed simple stretching routines
for 120 to 150 minutes per week experienced no memory
decline in a year’s time, as measured by cognitive tests
and brain scans that showed no
shrinkage. These results matched
the outcome of people that did
moderate-intensity
aerobic training
on treadmills or
stationary bikes four times a week,
striving for about 30 to 40 minutes
of a heightened heart rate. A control
group of equally matched people that
did not exercise did decline cognitively.
The people that exercised
were supervised by trainers at local
YMCAs, which may have helped them
stay motivated, say the researchers.
MIA Studio/AdobeStock.com
Longevity Diet
Involves Fasting, Too
After reviewing hundreds
of studies on
nutrition, diseases
and longevity in laboratory
animals and
humans, the optimal
diet for longevity has
“lots of legumes,
whole grains and
vegetables; some fish;
no red meat or processed
meat and very
low white meat; low
sugar and refined grains; good levels of nuts and olive oil,
and some dark chocolate,” reports University of Southern
California gerontology professor Valter Longo. According
to the literature review he and others authored for Cell, a
day’s meals should ideally occur within a window of 11 to
12 hours, allowing for a daily period of fasting. A five-day
fast or fast-mimicking diet every three to four months was
also suggested to help reduce insulin resistance, blood
pressure and other risk factors for those with increased
disease risks.
logo3in1/AdobeStock.com
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November 2022
9

global briefs
Ben Klewais/Unsplash.co,,
Google Downplays
Flight Emissions
The world’s biggest search
engine has taken a key
driver of global warming
out of the carbon
calculator embedded in
the company’s Google
Flights search tool, making
journeys appear to have
much less impact on the
environment than before.
Dr. Doug Parr, chief scientist
of Greenpeace, says,
“Google has airbrushed a
huge chunk of the aviation
industry’s climate impacts from its pages.”
With Google hosting nine out of every 10 online searches,
this could have wide repercussions for people’s travel
decisions. In July, the search engine decided to exclude all
the global warming impacts of flying except CO 2
following
consultations with its industry partners.
Kit Brennan, a founder of Thrust Carbon, a UK company
that helps businesses reduce the effect their travel has on
the climate, fears consumers could come to believe that
non-CO 2
impacts on the climate are not relevant in the
longer term, despite the science that contradicts this view.
That would mean up to 1.5 percent of the warming caused
by human activity would be ignored, and the pressure on
airlines to reduce their emissions would be cut accordingly.
Some experts say Google’s calculations now represent just
over half of the real impact of flights on the climate.
tanvi sharma/Unsplash.co,,
Plastic Recycling
Hoax Revealed
According to a new report
(Tinyurl.com/Chemical
Recycling) from the nonprofit
Global Alliance for Incinerator
Alternatives (GAIA), 20
states have passed bills to
exempt chemical recycling
facilities from waste management
requirements,
despite significant evidence
that most facilities actually incinerate the plastic they receive.
The petrochemical industry, as represented by the American
Chemistry Council, has been lobbying for state-level
legislation to promote “chemical recycling”, a process that
critics say is recycling in name only. Their goal is to reclassify
chemical recycling as a manufacturing process, rather than
waste disposal, with more lenient regulations concerning
pollution and hazardous waste.
GAIA Policy and Research Coordinator and author of the
report Tok Oyewole says, “These facilities are in actuality
waste-to-toxic-oil plants, processing plastic to turn it into
a subpar and polluting fuel.” The report calls for federal
regulation to crack down on the plastic industry’s misinformation
and affirm chemical recycling’s status as a waste
management process.
The U.S. Environmental Protection Agency is considering
whether chemical recycling should be regulated under
Section 129 of the Clean Air Act, which would define chemical
recycling processes as incineration, potentially short-circuiting
the petrochemical industry’s state legislative strategy,
although Oyewole says it’s unclear whether the agency’s
determination would override existing state legislation.
Dentistry: Are You Missing Vital Information?
Avoid Putting Toxic Materials In Your Mouth / Body!
Doctors have said, “99% of Disease Starts In The Mouth,” How Is Your Oral Health?
Holistic Dentistry is an
important component in ANY
health & wellness program
An approach to dentistry that
promotes health and wellness instead
of only treating “dis”ease.
Call or visit our website for more info: (715) 426-7777
Dr. Laughlin has spent thousands of hours
in continuing education over his 45+ years
in practice. His knowledge, combined with
advanced technologies, provide the best
chance to improve your oral health and
positively impact your overall wellbeing.
www.Health Centered Dentistry.com
10 Twin Cities Edition NAtwincities.com
10

HEALTHY LIVING HEALTHY PLANET
TWIN CITIES EDITION
Publisher Candi Broeffle
Editors Cheryl Hynes
Randy Kambic
Ad Sales Candi Broeffle
Design & Production Sara Shrode
CONTACT US
P.O. Box 27617
Golden Valley, MN 55427
Ph: 763-270-8604
NAtwincities.com
Let's Talk Natural Wellness
In-depth interviews with natural health
professionals who share the latest
information for you to lead a
healthier, happier life.
Sundays from 10-11 am
Podcasts available at AM950Radio.com
SUBSCRIPTIONS
Subscriptions are available by sending $25
(for 12 issues) to the above address.
NATIONAL TEAM
CEO/Founder Sharon Bruckman
COO/Franchise Sales Joe Dunne
Layout & Design Gabrielle W-Perillo
Financial Manager Yolanda Shebert
Asst. Director of Ops Heather Gibbs
Digital Content Director Rachael Oppy
National Advertising Lisa Doyle-Mitchell
Administrative Assistant Anne-Marie Ryan
Natural Awakenings Publishing Corporation
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© 2022 by Natural Awakenings. All rights reserved.
Although some parts of this publication may be
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permission be obtained in writing.
Natural Awakenings is a free publication distributed
locally and is supported by our advertisers. Please
call to find a location near you or if you would like
copies placed at your business.
We do not necessarily endorse the views expressed in
the articles and advertisements, nor are we
responsible for the products and services advertised.
Check with a healthcare professional regarding the
appropriate use of any treatment.
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November 2022
11

Nourishing Herbs
and Mushrooms for
Mental Wellness
by Linda Conroy
Maintaining and promoting mental wellness is as important as keeping up with
physical health. Often neglected, stress and anxiety can contribute to illness and
can exacerbate mental health conditions. Staying well, getting enough sleep and
exercise, and eating well are important for physical and mental health. Adding herbs and
mushrooms to our daily routine can be an effective way to support mental wellness and get
relief from anxiety, mild/situational depression, stress, sadness and other issues.
Herbs and mushrooms tend to work in collaboration with the body. Knowing which
herbs impact different body systems can assist in bringing them into our daily lives, as well
as ingesting them when we are struggling with specific issues. There are several categories of
herbs that are helpful in relation to mental wellness. Nervines strengthen and support the nervous
system and adaptogens assist the body in adapting and recovering from the physiological
impact of stress and anxiety.
Nervines Can Help Strengthen and Support the Nervous System
Oatstraw (Avena sativa): Traditionally, Avena has been used as a long-term tonic to
nourish, rebuild and revitalize a worn-down nervous system. It is also ingested to maintain
the nervous system once is restored. Drinking this plant in an infusion as a daily tonic is the
best way to enjoy its benefits.
Lion’s Mane Mushroom (Hericium erinaceus): This mushroom is fast becoming a favorite
food of many, as well as a remedy. It can be eaten as a vegetable and there are many creative
ways to prepare it. It can also be added dry to decoctions or taken as a tincture (alcohol
extract). Studies have shown that this mushroom has the capacity to ease mild depression and
anxiety. It also has been shown to regenerate brain cells, thus improving cognitive functioning.
Lemon Balm (Melissa officinalis): Drunk as a tea or taken as a tincture or alcohol
extract, lemon balm is a tried and true nervine. Lemon balm contains chemicals that have
a sedative and calming effect. People use lemon balm for relieving anxiety, stress, insomnia,
indigestion, dementia and many other conditions.
American Skullcap (Scutterlia lateriflora): It has been used for more than 200 years
as a mild relaxant and to relieve anxiety and nervous tension. It can be drunk as a tea or
taken as a tincture.
These are only a few of the nervines. Ingesting them on a regular basis and when we need
extra support can leave us feeling uplifted and more ready to face everyday challenges.
Adaptogens Can Help the Body Recover from and Adjust to Stress
Adaptogens bring the body back to a steady balance by managing both physical and mental
stressors. In other words they assist the body in adapting to/adjusting to physical stress. We
can take adaptogens by adding them to food or beverages or take them as tinctures.
Reishi Mushroom (Ganaderma sp): There are many species of this mushroom that
grow around the world. The species most widely used is Ganoderma lucidum, yet if foragers
find a local species, they may be able to apply it in similar ways. Reishi has been shown to
support the function of the adrenal glands, which secrete cortisol, a hormone that helps the
body respond to stress. Research supports
hundreds of years of use this mushroom
in Chinese medicine, where it is believed
to be a longevity tonic, thus the nickname,
“mushroom of immortality”.
Holy Basil (Ocimum tenuiflorum):
People use holy basil to promote sleep, quell
anxiety and reduce stress. Drink this herb
as a tea, take it as a tincture or steep it in
honey and add to other teas.
American Ginseng (Panax quinquefolium):
This plant offers immune system
support (immune modulators) that helps
reduce inflammation and relieves pain
(anti-inflammatory). In addition, this type
of ginseng combats stress and boosts the
nervous system, which improves how the
body responds to stimuli (fight-or-flight).
Some studies suggest American ginseng can
reset dopamine levels and regulate mood.
Nervous System-Calming
Herbal Infusion Recipe
To make a nourishing herbal infusion of
Oatstraw:
• Boil water (1 quart for every ounce of
herb)
• Place one ounce of herb (for each quart
of water) in a tea pot, French press or
canning jar.
• When the water boils, pour the water
over the herb (if using a canning jar,
place a butter knife in the jar to act as a
conduit; the knife will absorb some of the
heat and keep the jar from breaking).
• Put a lid on the container and set it
aside for four to eight hours.
• After four to eight hours, strain the
herb and enjoy. Infusions can be
drunk warmed, iced or sweetened.
Note: Infusions can be stored in the
refrigerator for 2-3 days, after which they
will start to spoil. They are nutrient-rich
and become food—if they spoil, feed them
to house plants.
Linda Conroy is an herbalist,
community organizer,
founder of Moonwise Herbs
and founder and organizer
of the annual Midwest
Women’s Herbal Conference.
For more information, visit MoonwiseHerbs.
com and MidwestWomensHerbal.com.
12 Twin Cities Edition NAtwincities.com

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~R.S.

STAYING SERENE
IN TURBULENT TIMES
HOW TO TURN ANXIETY INTO POSITIVE ACTION
by Ronica O’Hara
miniartkur/AdobeStock.com
In this day and age, we have good reason
to toss and turn in our beds at night. As
our nation faces climate catastrophes,
acrid politics, stubborn inflation, unpredictable
virus variants and hot-button issues
like abortion and guns, there’s good reason
our collective anxiety levels are at a high
pitch. A recent Yale survey found that 70
percent of Americans report being anxious
or depressed about global warming, and a
Penn State survey this year found that 84
percent of us say we are “extremely worried”
or “very worried” about where the country is
headed. Researchers are coining new terms:
“polycrisis”, for complex, cascading crises
in interacting systems, and “pre-traumatic
stress disorder”, when fear of an outcome
makes it as good as real to our psyches.
“It’s easy for people to feel overwhelmed
now, feeling there are break-
14 Twin Cities Edition NAtwincities.com
downs and threats on many fronts. People can wonder ‘Where do I even start?’ and
feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder
of the nationwide Climate Psychiatry Alliance and a University of Rochester clinical
assistant professor of psychiatry. “We are part of a complex system that is moving
into new ways of functioning, but there’s no way of predicting ahead of time exactly
what all the features of the new ways of operating will be. That makes it impossible
for us to wrap our minds around everything that is happening.”
Still, she adds, “We are also by definition part of the system, and therefore have a
responsibility to do what we can. We can’t sit on the sidelines and merely hope that
things transform in good directions. The situation being so serious also means that
what we do now is really important.”
To move from anxiety into effective action, mental health experts advise several
strategies: taking a wider perspective, building resilience through self-care and taking
individual steps to make a collective difference. As the Dalai Lama encourages,
“If you think you are too small to make a difference, try sleeping with a mosquito!”
Taking a Wider Perspective
News reports almost always sound dire—just like the amygdala of our brains, journalists
often see their function as focusing on threats to alert us to dangers. “Still, if you take the long
view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it

andrea/AdobeStock.com
took many years to make those changes,” counsels Robert L. Leahy,
Ph.D., director of the American Institute for Cognitive Therapy and
author of the bestselling The Worry Cure and the upcoming If Only.
“We never know if something is hopeless until we have all the
data, and we seldom have all the data,” he says. “And when it comes
to political emotions, many of the predictions that are made by the
‘talking heads’ in media never come true.”
Leahy counsels patience: “Social change does not come about by
one person doing something. That usually comes about by a long
process of millions of people changing their attitudes and changing
their behavior. Small efforts can be made on a daily basis that move
this slow process forward. We need to take a longer view, rather
than expect immediate change.”
In this ongoing process, anxiety has its rightful place. “Anxiety
makes us look around, figure out solutions and act. This can absolutely
be turned into something positive,” says neuropsychologist
Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety
LIGHTFIELD STUDIOS/AdobeStock.com
Building Resilience with Self-Care
Fears about the shape of the planet and nation are often piled on top of
our everyday living anxieties about family and finances, which can induce
emotional overload. “We all have a ‘zone of resilience’ or ‘window
of tolerance’, outside of which we become more reactive, less able to
function effectively. But it is not fixed. We can learn tools to expand
it and cultivate the capacity to be with more,” says Easterlin.
Therapy can be a part of that process by challenging us to
examine “the mental narratives that can exacerbate distress,” says
Leslie Davenport, a climate psychology consultant and author of
Emotional Resiliency in the Era of Climate Change. It’s important
to find a therapist, she says, that “validates that your feelings are a
normal response to an existential crisis.” She has helped develop
new programs at the American Psychology Association and the
California Institute of Integral Studies to train therapists in treating
eco-anxiety. For low-cost online support, the Good Grief Network
offers a 10-step, 10-week program to help process personal
anxiety and grief about climate change. People are also sitting
down to share their distress at climate cafes, small local gatherings
springing up across the country and globe, including some online.
Mediteraneo/AdobeStock.com
who is on the steering committee of the Climate Psychology Alliance
of North America. “Doing just one thing to help the planet
consistently helps defeat anxiety.”
Taking action moves us into our power—as 15-year-old Greta
Thunberg demonstrated by holding a sign outside the Swedish
parliament. Personal actions matter because numbers add up. Only
25 percent of individuals in a social group need to make a shift before
significant social change follows, conclude researchers at the University
of Pennsylvania School of Engineering and Applied Science that
analyzed a decade of societal changes in voting, health, technology
and finance. Once a group reaches that tipping point, it can trigger
a change in the rest of society, says study author Damon Centola,
Ph.D., author of Change: How to Make Big Things Happen.
November 2022
15

Getting enough sleep, eating healthy and exercising are also key
self-care strategies. When anxiety strikes, psychologists advise
shifting attention from the head to the body, using such approaches
as mindful breathing, dancing and grounding. Meditation,
easily accessed these days through apps like Calm and Headspace,
helps us to enter into what religious and spiritual teachings call
“the still point within.”
Rather than “doomscrolling” when anxiety mounts, cutting back
our media use can significantly lower stress levels, studies show.
Wise media strategies include choosing well-established, credible
news sources; reading rather than watching the news to lower its
emotional impact; limiting news intake to 10 minutes once or twice
a day; taking a “news fast” on occasion; and passing up sources that
incessantly feed fury.
On the other hand, it’s essential to find sources for hope, an
emotion important in recovery from anxiety disorders, according
to a study in Behavior Therapy. Googling “good news on climate
change” will bring up articles about alternative energy growth,
new super-enzymes that eat plastic rubbish and black rhinos coming
back from the brink of extinction. Although dystopic books
abound, others offer hope, such as Drawdown, with its sensible,
scaled-down strategies to stop global warming by 2050.
Moving into Action
Virtually no one can take on all the problems of the nation and
globe at once—and the good news is that unless we hold high
public office, we don’t have to. Instead, “In taking action, focus on
what you are good at, what your sphere of influence might be,” advises
Lewis. “What are you most heartbroken over? Get involved
in that and allow yourself to feel really good about what you’re
doing and other people are doing.”
By narrowing our focus, we can hone in on an issue and figure
out our part in its solution. “We need a broad range of collective
action for transformation,” says Davenport. “For climate change,
a teacher could bring social-emotional learning to climate education
into the classroom or start an after school ‘green club’; an artist
could use their creative medium to communicate about climate
in a moving way that could engage others; a nurse could create a
waste-reduction initiative within a medical setting. These efforts all
have ripple effects and help to elevate each other.”
In one recent study, people were found to consume less energy
if they believed their neighbors did so and personally cared about
conservation. Our neighborhoods are the place to take the small,
meaningful steps that address the “crisis of connection” underlying
rancorous national crises, says New York Times columnist
David Brooks. He advocates “radical mutuality”, saying, “Nothing
we do, however virtuous, can be accomplished alone.” Through
simple actions like having casual conversations around town,
pitching in to help a family in crisis, bringing a salad to a block
party, tutoring a child or holding a civic post, we build the warm
relational bonds that strengthen communities. As we meet others
that feel as strongly as we do about our issues, our numbers start
building and collective action can unfold.
“Independent of political beliefs, many people can find common
values such as wanting safety for their families, a clean
environment with clean waterways and recreation in natural
environments,” says Easterlin.
That, in turn, helps lower our distress. A recent Yale study
found that eco-anxiety was linked to depression only among students
not involved in group activities; those engaged in collective
action such as being part of an environmental group, working in
a letter-writing campaign or going to events or protests did not
spiral downward emotionally. “Personal transformation and social
transformation happen simultaneously. When you reach out and
build community, you nourish yourself,” Brooks says.
As Thunberg has put it: “When I’m taking action, I don’t feel
like I am helpless and that things are hopeless, because then I feel
like I’m doing everything I can. And that gives me very much
hope, especially to see all the other people all around the world,
the activists, who are taking action and who are fighting for their
present and for their future.”
Health writer Ronica O’Hara can be reached at OHaraRonica@
gmail.com.
16 Twin Cities Edition NAtwincities.com

KEY NUTRIENTS IN
Children’s Immune Health
by Keri Barron
Kids are exposed to many germs, viruses and potential intruders from a very
young age. Supporting children’s immune health through nutrients and dietary
compounds can help reduce time spent sick and provide a much-needed boost to
their developing immune systems.
Vitamin C is probably the best-known nutrient for supporting immune health in
both adults and children. It can stimulate the immune system and plays a critical role in
preventing oxidative damage that can occur as part of the response to an infection.
Vitamin D is a powerful immune regulator due to the presence of specific receptors
on almost every type of immune cell.
Zinc, a mineral involved in hundreds of reactions in the body, is an important component
for rapidly dividing cells, including those in the immune system. It helps defend
against oxidative stress, increases components of the immune response such as antibodies
and helps maintain the integrity of skin and mucosal membranes, the first line of defense
against invading pathogens.
Gut health is an important but often forgotten piece of immune health. Maintaining
a diverse, healthy population of beneficial bacteria can help the immune system respond
properly when it encounters a pathogen. Probiotics can help deliver specific good bacteria
to the gut, whereas prebiotics are a source of food for bacteria that are already present.
Elderberry (Sambucus nigra) can also support children’s immune health. Elderberry
contains high concentrations of phenolic compounds called anthocyanins, which are potent
antioxidants and capable of supporting the immune system’s response to an infection.
Children are especially vulnerable to pathogens due to their developing immune system.
Providing additional support through vitamins, minerals, herbs and prebiotics can
enhance the immune response and provide both acute and long-lasting immune support.
Keri Barron, Ph.D., is the scientific nutrition writer for Standard Process. For more information,
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HEALING MENTAL
Health in the New Age
by Leah Martinson
©Candy1812
Over the last decade, if not longer, there has been an emergence of research linking
traumatic experiences to physical and mental health issues. This research has
been ongoing for well over three decades, but only recently has it started to gain
mainstream acceptance.
It is hoped this will result in a transformation of the way we approach mental health
care. It is difficult to believe there was a time when the possibilities of traumatic experiences
were not explored during patients’ routine health history intakes. This information
was either ignored or not considered to be of clinical value. Consequently, the potential
negative impact of a trauma history on a patient’s mental and physical health lacked the
acknowledgement and respect it deserved.
To this day, there are still institutions and practitioners who do not consider the link
between trauma and illness. There have been a number of researchers at the forefront of
the growing movement to understand trauma and how it affects our minds, brains and
bodies. A particularly influential leader of this revolution, Bessel van der Kolk, and his
New York Times bestseller, The Body Keeps the Score, pushed the envelope on bringing
this conversation mainstream.
Another pioneer in this arena, even more well known for his work in exploring and
demonstrating the linkage between trauma and addiction, is Gabor Maté. In his most
recent book, The Myth of Normal, he takes an eloquent, raw and deep dive into the various
forms of trauma and how it is passed down through the generations. Often, there are
things we may not even consider to be trauma, including events that happened before
our brains could form memories. Increasingly, we are learning that these traumas have a
lasting impact and they often manifest themselves somewhere in our bodies.
Though there are a number of trauma research centers throughout the world,
such as van der Kolk’s Trauma Research Foundation, we have a long way to go in
better understanding the impact of trauma. We must continue this work to catch up
with how we respond to mental health and physical illness. It would behoove us to
become more trauma-informed as a collective in order to help us continue transforming
health care.
One of the revolutionary efforts being brought back into research centers and
some private practices is the use of psychedelics in the treatment of trauma, addiction,
anxiety disorders and depression, as well as improving wellbeing and expanding consciousness.
In the 1950s and early 1960s, there were powerful research efforts emerging
on the incredible effectiveness of certain psychedelics in the treatment of anxiety
disorders, severe depression and PTSD, among other mental health challenges.
Largely due to President Nixon’s war
on drugs, these medicines became classified
as schedule one drugs and made illegal—even
for medical uses. There is much
yet to understand as to why these naturally
occurring compounds that were proving
to be very effective in healing the mind
and body became illegal and demonized.
The resulting prohibition, in part, led to
the beginning of the psychedelic movement
in the late 1960s and early 1970s. As
the war on drugs raged on, it forced practitioners
engaging in psychedelic-assisted
therapy to go underground.
The practices and research never came
to a complete halt, but they were certainly
thwarted by mainstream resistance and the
law. Over the last decade or so, institutions
such as Johns Hopkins University, New
York University, University of California at
Los Angeles, and Mount Sinai have gained
federal approval to resume the study of
these plant compounds.
Thus far, the results are as promising
as the results that were coming out 70 years
ago. Currently, ketamine-assisted therapy is
legal in the U.S. for treatment of depression,
and phase three trials are underway for the
use of methylenedioxymethamphetamine
to treat PTSD. A few cities in states such
as Colorado, Michigan, California and
Washington have decriminalized psilocybin
and it is fully legal in the state of Oregon.
Psilocybin is the psychoactive compound
found in the well-known magic mushroom.
18 Twin Cities Edition NAtwincities.com

We must continue this work to catch
up with how we respond to mental health
and physical illness.
The general consensus among researchers is that while the
findings thus far are promising, there is still a lot we do not know
and more research is necessary. Nonetheless, as this information
permeates the political and social mainstream, people are
eager to heal, and many are willing to go to great lengths to do
so—even through the many obstacles in gaining access to these
powerfully healing plants.
The work of investigative journalist Michael Pollan and
his 2018 book, How to Change Your Mind, and its subsequent
Netflix documentary series earlier this year, have changed
the public’s view of psychedelics and greatly increased the
acceptance of psychedelic uses for healing and expanding
consciousness. One method that is gaining popularity is
micro-dosing. The psychedelic most often used for this therapeutic
approach is psilocybin. Paul Stamets, one of the leading
experts in mycology specializing in the therapeutic uses of a
variety of mushroom species, is largely responsible for what
we know about mushrooms to-date. A 2019 study by the University
of British Columbia found that, in general, there were
statistically significant improvements in mood that were consistent
across gender, age and mental health status. This study
and many similar to it have resulted in comparable effects.
Micro-dosing is a means of ingesting such a small amount
of the therapeutic compound that you do not experience any
psychoactive effects. The positive impact on mood, cognition and
sense of wellbeing are cited as the prime drivers in people pursuing
micro-dosing therapy.
It is important to note that use of psychedelics in public is
still largely illegal as the brain and consciousness are both poorly
understood. Therefore, a continuation of the research will be vital
in broadening our understanding of these entheogenic compounds.
It is the hope of the psychedelic community that further
research will lead to further understanding and a greater acceptance
of the role these medications can play in healing our minds
and bodies and expanding our consciousness.
In the words of the renowned Czech psychiatrist, Stanislav
Grof, “Psychedelics will be for the study of the mind what the
telescope was for astronomy and the microscope was for biology.”
Leah Martinson is a board-certified health and
wellness coach, licensed massage therapist, reiki
practitioner and owner of Visionairium, in
Minneapolis. She enjoys helping individuals
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emotions so they can experience optimal health.
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healing ways
12 Quick Fixes for Anxiety
SIMPLE STRATEGIES FOR MENTAL WELL-BEING
by Ronica O’Hara
It is an all-too-human experience to have anxiety—feeling
fear or apprehension about what might happen. A survival
mechanism for our species, it can easily get out of hand in
times of uncertainty, morphing from a timely signal to a crippling,
chronic condition. Happily, mental health professionals have
found many useful anti-anxiety strategies to ease
us through difficult moments.
Breathe Deeply
“Controlling your breathing is a
fantastic hack to help
you move out of a
stress/anxiety response state. It’s important to try different breathing
techniques to figure out which ones work for you,” says Krista
Jordan, Ph.D., a clinical psychologist in Austin, Texas. Many
options exist such as breathing slowly into the belly; inhaling
through the nose for a count of four, holding the breath for a
count of seven and exhaling through the mouth for a count of
eight; slowing the breath so that the in and out breaths equalize;
and placing mindful attention on our breathing until 10 breaths
are completed.
Tap with the Fingers
Emotional Freedom Technique (EFT) is a five-minute
approach using two fingers to tap on specific points of the
head and chest in a certain sequence. In one 5,000-person
study, 76 percent of participants found anxiety relief after
three EFT sessions, while only 51 percent experienced
relief after 15 sessions of cognitive
behavioral therapy.
finde zukunft/Unsplash.com
20 Twin Cities Edition NAtwincities.com

“EFT sends a calming signal to the brain
that reduces your anxiety, which allows
for newfound thinking and solutions,”
says Colorado Springs therapist Dana C.
Avey. Simple instructions can be found
online and in YouTube videos.
Write It Off with Journaling
Whether it’s a three-page brain dump in
the morning, a frantic scribbling on paper
in a stressful moment or a nightly ritual
in a bound journal, writing out anxious
thoughts helps clarify worries and puts
things into perspective, research shows.
Seattle spinal surgeon David Hanscom,
a chronic pain expert and author of Back
in Control, counsels writing down in
longhand whatever is on the mind using
graphic and descriptive language twice a
day for 10 to 30 minutes, and then promptly
tearing it up to let the thoughts go.
Meditate Mindfully
Many soothing types of meditation can
be tried out on apps like Calm, Insight-
Timer and Headspace, but the beststudied
approach for anxiety is mindfulness,
which involves focusing on the
breath and body sensations while letting
distracting thoughts float by. A 2017 Australian
study found that just 10 minutes
of daily mindful meditation can help
prevent the mind from wandering and is
particularly effective for repetitive, anxious
thoughts. “Just be clear that having
a constant stream of thoughts is fine and
part of the process. It’s sadly ironic that
people turn to meditation to help with
anxiety, and then get anxious that they
are doing it wrong,” advises Jordan.
Move the Body in Nature
According to the Harvard Health Letter,
“Just a single bout of exercise can ease anxiety
when it strikes.” Studies have proven
the value of everything from aerobics to
swimming and yoga, and it’s even better if
exercising can be done outdoors, because
decades of research have found that being
amidst the sights, sounds and scents of
natural settings lowers anxiety markers.
In a recent study, walking without using a
smartphone or another electronic device
in urban settings just two hours a week reduced
cortisol levels 21 percent in 20 minutes,
“which helps to reduce the medical
effects of stress, including chronic inflammation,
GI disorders and heart problems,”
says Santa Barbara-based John La Puma,
M.D., co-founder of the ChefMD health
media brand and creator of MyNatureDose.
com, a free, anti-anxiety walking program.
Say a Favorite Prayer
Making a deep spiritual connection—an
age-old anxiety solution—can involve praying
or for example, reading psalms, saying a
rosary, chanting a mantra or reading sacred
scripture. Eric Almeida, a mental health
practitioner in Bernardston, Massachusetts,
recommends the Serenity Prayer: “God,
grant me the serenity to accept the things
I cannot change, the courage to change
the things I can and the wisdom to know
the difference.” He says, “It doesn’t matter
if you believe in God, the wisdom is useful
nonetheless.”
Chill Out
“Sip cold water, hold ice cubes, take a cold
shower, blast the AC in your face. Our
body and mind are very connected, so if
you can’t cool down your mind, cool down
your temperature,” advises San Diego-based
marriage and family therapist Sarah
O’Leary. Some people find the opposite
works: taking a long, hot bath infused with
essential oils like bergamot, frankincense
and lavender.
Get Rooted
Stand barefoot in grass or dirt while
breathing deeply or imagine the roots of
trees growing from the soles of the feet
deep into the earth. “This helps ‘ground’
you or ‘root’ you, and can help you find
steadiness rather than getting lost in anxiety,”
says mindfulness trainer and author
Joy Rains of Bethesda, Maryland.
Soothe with Supplements
Boston integrative medicine physician
Sarika Arora, M.D., of the Women’s
Health Network, recommends vitamins
B 5
, B 6
and B 12
to improve cellular energy,
lower cortisol and restore equilibrium to
the nervous system; magnesium to support
balanced metabolism and increase
feelings of calm; L-theanine, found in
green tea, to lower stress hormone levels;
eleuthero (Siberian ginseng) to limit
excess cortisol; and vitamin E to support
hormone production and stress recovery.
Be with the Anxiety
Tyler Read, the San Francisco-based owner
of Personal Trainer Pioneer, decided
to bite the bullet by using the tools of
dialectical behavior therapy to put himself
into anxiety-producing public places.
“Instead of convincing myself that I was
at peace or not nervous, I accepted that I
was nervous. I gave myself permission to
shake, sweat and feel nauseous; at times, I
acknowledged that I felt like I was dying.
And by permitting myself to be nervous,
the anxiety decreased over time,” he says.
Move to Music
Relaxing music can be as effective as
medication in altering brain function,
research suggests, especially if the
rhythm is 60 beats per minute, which
encourages the slow brainwaves associated
with hypnotic or meditative states.
Dancing to upbeat music like no one is
watching can also chase worries away.
Holistic psychotherapist Kellie Kirksey,
Ph.D., of Youngstown, Ohio, suggests
shaking to a favorite song: “Begin by
shaking out the hands while holding
the thought, ‘I let go.’ If shaking the
hands feels good, add in shaking one leg
at a time. Shake the whole body while
imagining yourself releasing the tension
stored in your muscles.”
Bond with an Animal
Merely petting a dog or cat releases the
feelgood bonding hormone oxytocin into
our system. “Animals speak to you in a
nonverbal communication, so the interactions
require you to be present and to feel.
Both allow for a meditative experience that
is tremendously impactful for reducing
anxiety,” says Shannon Dolan, an Austin,
Texas, nutritional therapist and horse owner.
“If you don’t have your own pet, look up
equine therapy in your area, go to a local
dog shelter, spend time with a friend’s dog
or travel out to a petting zoo, where you can
experience the healing power of animals.”
Health writer Ronica O’Hara can be reached
at OHaraRonica@gmail.com.
November 2022
21

healthy kids
The Colors of Healing
ART THERAPY FOR KIDS
by Marlaina Donato
Opening a brand-new box of crayons or making a happy mess with homemade
salt dough can provide hours of fun for most kids, but art therapy—based in
a clinical setting—can help children achieve emotional equilibrium, cultivate
social skills and increase their capacity for learning. Dipping a brush into bright colors
or creating a collage under the guidance of a qualified therapist can help a child express
what is beyond spoken language: unprocessed trauma, emotional and physical pain or
the multilevel challenges of autism spectrum disorder.
“Art therapy is completely different from arts and crafts, or even teaching a child how
to do art. The idea behind art therapy is that not everyone attending therapy is able to
talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint
the Stars Art Therapy, in Manalapan, New Jersey.
Art and the Nervous System
According to 2018 research published
in the Journal of Applied Psychology &
Behavioral Science, painting-based art
therapy has been effective in reducing
symptoms of depression and anxiety in
preschool-aged children. Dipping into the
unconscious wellspring of creative impulse
through doodling and drawing, finger
painting or taking a photograph can help
Sukjai Photo/AdobeStock.com
22 Twin Cities Edition NAtwincities.com
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kids bounce back more easily from bullying
or family conflicts, including divorce.
Splashing color on a canvas or throwing
pottery has been shown to enhance fine
motor skills, increase attention spans and
instill a sense of accomplishment. For
those that are not neurotypical, engaging
in guided artistic expression can foster
sensory integration and promote positive
social interaction.
“I have worked with children who have
lost a parent, experienced abuse, abandonment,
consequences of addiction in the
family, COVID [-19] anxiety and autism
spectrum disorders,” says Andrea Davis,
founder and CEO of Dallas Art Therapy,
in Richardson, Texas. “Many times, the
body is expressing the trauma in the
form of sleep disturbance, eating changes,
anxiety, depression and panic attacks,
to name a few. Art-making bypasses the
brain’s trauma response. The art therapist is
trained to support the person in the process
of creation and allows the person to utilize
their other senses to express themselves.”
Celeste Wade, an art psychotherapist
at the Child and Family Art Therapy
Center, in Haverford, Pennsylvania,
emphasizes that emotional processing
cannot occur when an individual is on
the alert for potential danger, a physiological
response from an overstimulated
amygdala. “Trauma needs to be
processed for the client to gain mastery
and function in a calm state versus fight,
flight or freeze. Art making can also
activate this area of the brain and have
calming effects to counteract trauma
responses,” she says.
Willingness, Not Talent
The art therapist provides a nourishing
presence without art instruction or
critiquing, and sessions can be private, in a
group setting or include family members.
Conversation, combined with art making, is
typical in any art therapy session. Schindler
stresses that creating pretty images is
not the goal of an art therapy session and
dispels the common assumption that “the
Sukjai Photo/AdobeStock.com
person attending art therapy needs to have
either a talent in art or an interest in art.
They just need the willingness to participate
in a session.” Some children see immediate
benefits, while others realize emotional
progress after several sessions.
Art therapy, sometimes in conjunction
with other modalities, not only gives
children a voice, but provides them with
an opportunity to stretch their wings.
Group therapy, says Davis, “can look like
working together to create a collaborative
mural. In the process, taking turns,
hearing one another’s ideas, sharing materials,
respecting boundaries and each
other’s art becomes an important part of
meeting goals.”
During an initial art therapy assessment,
Wade might ask a client to draw a
family of animals, which creates an opportunity
“for the client to share about
their own family dynamics in a safe way.
If the client has experienced any type of
familial trauma and I were to present the
same directive as, ‘draw you and your
family doing something,’ the child may
be more hesitant or may shut down.”
In a world that can be overwhelming,
self-expression through art can give a
young person a safe harbor. Schindler
accentuates human rapport in the
clinical setting, saying, “Art, much like
play, is a universal communication tool
for children. Sometimes you just feel
better when creating and sharing with a
trusted person.”
Marlaina Donato is an author, painter and
composer. Connect at WildflowerLady.com.
November 2022
23

wise words
Rachel
Jones
on grief in
the healthcare
front lines
by Sandra Yeyati
After earning a journalism degree from Columbia University, Rachel Jones spent
four years as a reporter in Caracas, Venezuela, including a year and a half as
a correspondent for The Associated Press. Her articles have appeared in Time
magazine, The Lancet, The Delacorte Review and Scientific American. In her book, Grief on
the Front Lines: Reckoning with Trauma, Grief and Humanity in Modern Medicine, Jones
examines the emotional challenges that healthcare workers face in hospital emergency
rooms, hospices and other front-line settings.
What are your most surprising
findings about healthcare
heroes?
That they’re humans, just like the rest of
us. They can make mistakes. Their work
affects them, and they take it home. We
have this impression that they’re emotionally
cut off from their work, and this
couldn’t be less true. Also, healthcare
workers don’t have all the answers. We
have this fantasy that if anything goes
wrong, we can go to the doctor and have it
fixed, but they can’t save everybody. Even
the concept of a hero—that they’re going
to swoop in and save us—does a disservice
because it feeds into that false impression.
What are the most
pressing challenges in
these medical settings?
There’s a stigma where it’s considered
weak if you need mental health care, even
though you work in a stressful environment
dealing with death and traumatic
incidents. Many doctors and nurses don’t
access mental health services for fear that
when they renew their licenses, they’ll have
to reveal that and be further investigated—
even in states where that’s not the case.
Another problem is the shortage of doctors
and nurses that we’re experiencing and will
be experiencing in the next decade as Baby
Boomers age. Many places are short-staffed,
heightening the burden on those that remain,
which doesn’t help retain people. Patching
things with travel nurses for short-term
contracts isn’t sustainable, and we don’t have
enough new people coming into the system.
24 Twin Cities Edition NAtwincities.com

How do these challenges affect patient care?
Medical errors increase when healthcare workers haven’t slept or
eaten, which seems to be the standard, especially medical residents
who work insane schedules or hospital nurses who don’t have time
to take breaks. Also, mental health issues and depression closes
them off from colleagues and patients, giving them tunnel vision.
Then there are issues such as bullying where because of the toxicity
of the work environment, maybe doctors and nurses aren’t sharing
information in the way that they should be, and that can have a very
detrimental impact on patients.
Why is it important for healthcare workers to
remain emotionally connected with patients?
Traditionally, doctors and nurses are taught to keep an emotional
distance, but that can cause them to compartmentalize and numb
out feelings, which then spreads to their personal lives. They may
be less able to engage with loved ones and feel disconnected from
patients so their work isn’t as meaningful. Most healthcare workers
care about people. They want to help patients and want to feel
connected, so that disconnection is harmful to them and to their
patients who don’t feel seen or cared for.
At the opposite end, some healthcare workers take on their
patients’ suffering, bringing it home and obsessing about it. The
idea is to find a balance—remaining open enough to connect, but
not seeing yourself as the sole responsible person for a patient’s
recovery. You’re not entirely in control, so realizing there are other
forces at play when things go wrong, even if you made a mistake.
What coping strategies can help practitioners?
It’s essential that healthcare administrations provide space and
time off for staff to heal and grieve, encouraging staff to speak
with chaplains or therapists—normalizing mental health care—
and ensuring that therapy is covered by insurance and widely
available in safe and confidential settings.
Jonathan Bartels, a nurse in Virginia, came up with The Medical
Pause—a moment of silence after a patient dies to honor their
life, think about what they meant to you and understand you did
everything you could to save their life. Honor walks for organ
donors are where everyone lines the hallway and watches as a patient
is wheeled into the operating room after they’ve died and are
going to have their organs transplanted into others. Stepping back
for a brief moment of mindfulness is a powerful way to set down
emotions, rather than letting them lodge in your body.
Self-care—things like yoga, exercise, journaling, taking walks—
and peer support are important, but administrations need to
make time for them to happen. At Johns Hopkins Hospital, a
project called RISE [Resilience In Stressful Events] allows practitioners
to page a peer after a bad outcome. Sometimes, talking
to someone like you that has been there themselves can be more
helpful than a therapist.
Sandra Yeyati, J.D., is a professional writer and editor. Reach her at
SandraYeyati@gmail.com.
crossword puzzle
Across
1 “If you think you are too
small to make a difference,
try sleeping with a ____!”
Dalai Lama
6 Advantages
10 Time before an event
11 Compass point, abbr.
12 Physical activity good for
health
13 Customer
14 Check out
15 Tree juice
17 Muscles to be crunched
18 Story line
20 Type of food that can cause
an inflammatory response
in the gut
23 Like desirable energy and
environment
25 Muted, 2 words
27 Supermarket item
28 Super-duper, 2 words
29 Bring about change
32 “__ Man”- cartoon character
34 Purpose
35 Looking for
36 Eases one’s anxiety
Down
1 Crosses paths with
2 Vital nighttime refresher
3 Never explored before
4 Lab work
5 Finished
7 Ability to rebound
8 “___ moment, please”
9 Neurotransmitter that
regulates mood and other
functions like digestion and
sleep
16 Summer mo.
19 Concerning finances
21 Genealogy
22 Architectural prefix
24 Social standing
26 Battle
30 Mountain shoe
31 Dot follower
32 Guy referred to
33 Medical emergency teams,
abbr.
34 R and B singer, Greene
Answers and a full-page
crossword puzzle can be
found at NATwinCities.com.
November 2022
25

Broeffle, CPC
Candi
ComposureCoaching.com
calendar of events
featured event
Discover Your Highest
Purpose
Sri Harold Klemp, the spiritual leader
of Eckankar, shares wisdom through
stories and spiritual insights that bring
meaning, connection and humor to the
workings of Spirit in everyday life.
Fridays at 7pm
Watch on Channel 6 or via MCN6.org
For more information, visit Eckankar.org,
TempleOfECK.org or Facebook.com/
Eckankar. See ad, page 3.
THURSDAY, NOVEMBER 3
Mary Ann Key Book Club – A Community
Discussion of Parable of the Sower – 7-8:30pm.
The Mary Ann Key Book Club uses reading as
a catalyst for conversation as we attempt to
better understand past and current injustices –
including systemic racism, other forms of discrimination,
and bias that affects marginalized
communities. Free. Minneapolis Central, 300
Nicollet Mall, Minneapolis. Hclib.BiblioCommons.com/events.
THURSDAYS, NOVEMBER 3, 10
Indigenous Foods Class Series – 6-7:30pm.
These classes will focus on different recipes using
traditional ingredients. We will learn how to make
delicious meals, drinks, medicines, and desserts
as instructors share their expertise on sourcing,
sustainability, and environmental impacts on
local and native-grown foods. Free. Online.
MSMarket.coop/event.
FRIDAY, NOVEMBER 4
Artful Watercolors for Adults 55+ – 11am-
12pm. This course is intended for all levels:
beginning through advanced. We will be creating
two paintings: one of a bouquet of flowers and one
of a single flower. Free. St. Anthony Park, 2245
Como Avenue, Saint Paul. Sppl.BiblioCommons.
com/events.
SATURDAYS, NOVEMBER
5, 12, 19, 26
Pregnancy, Childbirth, Postpartum and Baby
Classes – 6-7pm. Classes are held virtually
online throughout the month and are led by our
top AID instructors. AID utilizes state-of-the-art
3D visual aids and activities to keep it fun and
engaging while presenting the latest evidencebased
material on each topic. $35. Online.
Childbirth-Classes.com.
TUESDAYS, NOVEMBER 8, 22
Women of Color Affinity Group – 6:30-7:30pm.
Looking for a space where women of color can
come together and share their experiences? WOC
Affinity group seeks to promote healing and fostering
a safe space within our community. Free.
Hosmer Library, 347 E. 36th St., Minneapolis.
Hclib.BiblioCommons.com/events.
TUESDAYS, NOVEMBER
8, 15, 22, 29
Talk to a Social Worker – 1-5pm. Get one-toone
assistance and referrals for shelter/housing
options, mental health/short term counseling,
Food/SNAP benefits, government resources, community
resources, legal resources. Free. George
Latimer Central Library, 90 West 4th Street, Saint
Paul. Sppl.BiblioCommons.com/events.
WEDNESDAY & MONDAY,
NOVEMBER 9, 21
How To Accelerate Your Healing – 6:15-7pm.
Learn what steps to take to get better quicker, stay
healthy longer and save money. Speaker: Dr. Martin
P Furlong, DC - Holistic Health Practitioner.
Free. MetroEast Natural Healing Center, 6993
Brrraaavveeee Endeeeeaaavvorrr?
Are you ready for your
Coaching for those ready for
their next chapter of life:
Follow your dreams
Start a business
Become the person you
were destined to be
Call (763) 270-8604 today
I t ' s T i m e t o L i v e feeeeaaarrrlleeeesssslly
for a free Discovery Session
35th St N, #2, Oakdale. RSVP at 651-771-1703.
NutritionChiropractic.com/events.
THURSDAYS, NOVEMBER 10, 17
Coordinated Entry Housing Assessment –
1-4pm. Single adults who are 25 years or older,
currently experiencing homelessness and not
staying in a shelter, will need to complete a
housing assessment to determine long-term
housing options. Free. George Latimer Central
Library, 90 West 4th Street, Saint Paul. Sppl.
BiblioCommons.com/events.
SATURDAY, NOVEMBER 12
Fix-It Clinic – 12-4pm. Bring your broken
household items to a free Fix-It Clinic and
work together with friendly, skilled volunteers
to diagnose, troubleshoot and fix your item. We
can help you with small appliances, clothing that
is clean, electronics, mobile devices and more.
No registration is required, and events are family
friendly. Free. Saint Louis Park Recreation
Center, 3700 Monterey Drive, St. Louis Park.
Hclib.BiblioCommons.com/events.
SATURDAY, NOVEMBER 12
Funding for Artists – 1-3:30pm. Learn how to
think creatively about diversifying your funding
streams by exploring traditional and new models
for generating value, resources, and revenue. Free.
Online. HCLib.BiblioCommons.com/events.
SUNDAY, NOVEMBER 13
Fidgety Fairy Tales: The Mental Health Musical
– 2-3pm. Once upon a time, familiar fairy
tales were re-imagined to raise awareness about
children’s mental health. Live music and talented
youth actors will be featured in “The Three Little
Pigs,” a story about anxiety. Free. Sumner Library,
611 Van White Memorial Blvd., Minneapolis. Hclib.
BiblioCommons.com/events.
MONDAY, NOVEMBER 14
Muscle Test Your Family – 6:15-7pm. Understand
the basics of muscle testing and learn how you can
test your family at home. Must bring a testing partner.
Free. MetroEast Natural Healing Center, 6993
35th St N, #2, Oakdale. RSVP at 651-771-1703.
NutritionChiropractic.com/events.
Adult Take-Home Art Kit: Watercolor Resist
Leaf Rubbings – 11:30-11:45pm. Adult Take-
Home Art Kits provide adult patrons with an
at-home creative experience away from screens
and technology. Experiment with color and texture
through this art project. Using the method of
resist painting explore how leaves collected from
outside can turn into stunning visual art pieces
through a very simple process. Free. Online.
RCLReads.BiblioCommons.com/events.
TUESDAY, NOVEMBER 15
Virtual Class – Eat More Plants: Holiday Celebrations
– 5:30-6:30pm. Learn to incorporate
more plants into your diet and eat less meat with
Chef Jess, who will inspire a more sustainable
diet and future for our environment with creative
recipes. Jess will inspire a plant-based holiday
celebration this month featuring whole roasted
cauliflower and warm kale and Brussels sprouts
salad with tahini dressing. Free. Online. MS
Market.coop/event.
26 Twin Cities Edition NAtwincities.com

WEDNESDAY, NOVEMBER 16
Wild Pride: Night Ventures – 6:30-8pm.
Whooo’s active in the autumn evening? Nighttime
at Dodge is the natural environment of nocturnal
creatures. Explore the nature center trails at night,
focusing on using your senses other than vision.
Start inside with a warm beverage (spirited, if
you wish), walk the trails, then gather around
the campfire to watch and listen for animals active
at night. $20. Main Property, Farm Entrance
3, 1701 Charlton Street, West St. Paul. Dodge
NatureCenter.org/event.
THURSDAY, NOVEMBER 17
Budget Cooking: Tofu Banh Mi Bowls – 5:30-
6:30pm. This Budget Cooking class will take
place at our East 7th Street store with an option to
join online. We’ll feature a delicious and affordable
tofu banh mi bowl with quick-pickled carrots
and daikon radish that can feed four people for
less than $15 and can be adapted based on what
is in your pantry. Free. 740 East 7th Street, Saint
Paul. MSMarket.coop/event.
Narrative Healing – 6-7:30pm. This class offers
participants the unique opportunity to explore
writing as a healing art. A Loft instructor will
lead workshops on writing for healing, writing to
remember, and writing to connect at your health or
human services organization. Free. Online. Hclib.
BiblioCommons.com/events.
FRIDAY, NOVEMBER 18
Genealogy: Tools of the Trade – 2:30-4pm. Are
you interested in learning your family’s history but
don’t know where to start? Library Associate Emily
is trained in genealogical research and can show
you the tools you need to get started or to break
down that wall. Learn what sources the library has
and what is available online for free. Free. Highland
Park, 1974 Ford Parkway, Saint Paul. Sppl.
BiblioCommons.com/events.
SATURDAY, NOVEMBER 19
Let’s Talk Turkey – 1-2pm. They gobble and
strut and wobble when they run. Wild turkeys are
amazing! During this program, you’ll get to learn
about their fascinating lives. Preregistration is
required. $5. Main Property, Main Office Entrance
1, 365 Marie Avenue W., West St. Paul. Dodge
NatureCenter.org/event.
featured event
The Light Up
with Nea Clare
This Live Channeling Event with
Nea Clare is an opportunity for you
to connect with a community of
like-SOULed beings for inspiration,
connection and alignment.
Sunday, November 20
from 5-8pm
Cost: $20
Strike Theatre, 824 18th Ave NE.,
Minneapolis. YesWardCoaching.com/lightup.
save the date
ONLINE: Women’s Wellness Series: In Our
Own Hands – Jan-Apr. With world-renowned
herbalist Rosemary Gladstar and a dynamic
star lineup. Produced by Midwest Women’s
Herbal. Workshops covering a wide variety
of topics spread over the winter months every
other Sat. Be supported and inspired to work
with herbs, archetypes, magic and healing in
their own lives and communities. Midwest-
WomensHerbal.com.
Light Meditations for You and the World – December
5, 12 & 19. 7:00pm - 8:00pm. December
EVENTS FOR KIDS
MONDAYS, NOVEMBER
7, 14, 21, 28
AniMondays –3:30-5pm. For tweens and teens in
grades 6-12. Please join us for a fun hang out space
to watch and geek out about your favorite anime.
Free. Roseville Library, 2180 North Hamline Ave.,
Roseville. RCLReads.BiblioCommons.com/events.
TUESDAY, NOVEMBER 8
Youth Restorative Circle Movie Night – 4-6:30pm.
The Youth Restorative Circle Movie Night is an opportunity
for youth ages 8* and up to come together
to develop community through building relationships
with one another. After the circle meeting, we
will watch Minions: The Rise of Gru. Free. Hosmer
Library, 347 E. 36th St., Minneapolis. Hclib.Biblio
Commons.com/events.
TUESDAYS, NOVEMBER
8, 15, 22, 29
Highland Park Preschool Storytime in the Gym
– 10:30-11:30am. Join us in the Highland Park
Rec Center gym for Tot Time at 9:30 am, followed
by library stories, songs, rhymes, and fun.​Free.
Highland Park, 1974 Ford Parkway, Saint Paul.
Sppl.BiblioCommons.com/events.
Board Game Day at Sun Ray – 3-5pm. Tuesdays
are the days for board games at Sun Ray Library.
Come play an old favorite, or try something new. All
ages welcome.​ Free. Sun Ray Library, 2105 Wilson
Ave, Saint Paul. Sppl.BiblioCommons.com/events.
THURSDAYS, NOVEMBER 10 & 17
Baby and Me Storytime -Roseville – 9:30am-
10am. Share stories, songs, rhymes, and engage in
play with your baby at this storytime designed for
the youngest learner. For ages 6-23 months and their
is a time when the darkness outside starts to
creep in and the stress of the holidays can start
to weigh on us. Counter the darkness and stress
by bringing in light for yourself and the world
with Annette Rugolo’s Free Light Meditations
for the World. Annette will use her 20 years of
experience to guide the group into meditation
where they will tap into the light that’s available
to us all. Free. Virtual. AnnetteRugolo.com/
calendar brings together K’Nyaw teens and adults
together at George Latimer Central Library to
engage in hands on activities like photography,
recording studio, sewing machines, 3-D printer,
painting, laser printing. Free. George Latimer
Central Library, 90 West 4th Street, Saint Paul.
Sppl.BiblioCommons.com/events.
caregiver, no registration necessary. Free. Roseville
Library, 2180 North Hamline Ave., Roseville. RCL-
Reads.BiblioCommons.com/events.
Baby Storytime – 10-10:45am. For children from
birth to 24 months and their caregivers. Talk, sing,
read, write and play together. Share books, stories,
rhymes, music and movement in a format especially
designed for babies. Free. Minnetonka Library,
17524 Excelsior Blvd., Minnetonka. Hclib.Biblio
Commons.com/events.
THURSDAYS, NOVEMBER
10, 17, 24
Gaming Thursdays for Teens: Virtual Gaming
– 5-7pm. For tweens and teens grades 6-12. Please
join us on Zoom for a variety of fun board games
and video games! Free. Online. RCLReads.Biblio
Commons.com/events.
SATURDAY, NOVEMBER 12
November Story Stroll – All day. Hike from
page-to-page reading Julie Flett’s We All Play/
Kimêtawânaw. The Stroll will be at Lake Nokomis
Park, as part of their Craft Fair. Free. Lake Nokomis,
4955 West Lake Nokomis Parkway, Minneapolis.
Hclib.BiblioCommons.com/events.
Finger Crochet & Knitting for Kids – 10:30-
11:30am. Learn the basics of finger crochet and
finger knitting. Using your hands and brightly
colored, super chunky, eco (recycled) yarn, learn
how to knit and crochet ropes to decorate your
favorite room, stitch them together for a scarf,
or turn them into fun little creatures. Free. White
Bear Lake Library, 2150 2nd Street, White Bear
Lake. RCLReads.BiblioCommons.com/events.
Family Chess – 1-3pm. Make a move and come
play chess at the library. Kids and caregivers are
invited to practice your chess skills with some
November 2022
27

new partners and each other. Beginners welcome,
drop-in anytime during the session. Free. White
Bear Lake Library, 2150 2nd Street, White Bear
Lake. RCLReads.BiblioCommons.com/events.
SATURDAYS, NOVEMBER
12, 19, 26
Paws to Read with Duke or Trevor –10am-
11:30am. Work on your reading skills in a lowstress
environment with Duke or Trevor, licensed
therapy dogs who welcome school-age readers
that need extra reading practice. Free. 2180 North
Hamline Ave., Roseville. RCLReads.Biblio
Commons.com/events.
WEDNESDAY, NOVEMBER 16
Family Storytime – 10:30am-11am. Join us inperson
for stories, songs and rhymes designed to enhance
your child’s early literacy skills. Appropriate
for ages 2-5. Free. 2300 North St. Paul Drive, North
St. Paul. RCLReads.BiblioCommons.com/events.
FRIDAY, NOVEMBER 18
Nature Playdate: H is for Hide-and-Seek –
10-11am. Learn how animals can hide in plain
sight and hone your observational skills during
a camouflage scavenger hunt in the forest. Share
your child’s joy in discovering and interacting
with nature through outdoor adventures, live animals,
and creative play. $10. Main Property, Farm
Entrance 3, 1701 Charlton Street, West St. Paul.
DodgeNatureCenter.org/event.
SATURDAY, NOVEMBER 19
Saturday Vibe: Penguins on Parade – 11:30am-
1pm. ArtStart workshop called Penguins on
Parade. Learn about the many different species of
penguins who live in Antarctica and some of the
challenges they face with melting of the icebergs.
Then create your own penguin headpiece with
colorful mylar and markers. Free. George Latimer
Central Library, 90 West 4th Street, Saint Paul.
Sppl.BiblioCommons.com/events.
FRIDAY, NOVEMBER 25
Createch After Dark – 5:45-7:45pm. Hang out,
mess around and geek out at the Rice St Library with
video games, art/crafts, technologies and so much
more. For ages 12-18. Free. 1011 Rice Street, Saint
Paul. Sppl.BiblioCommons.com/events.
SATURDAYS, NOVEMBER 26
Kids Chess Club – 10am-11:30am. Welcome
all kids who want to play chess with other kids.
Play for fun and to learn chess basics. Open to all
children in grades K-6. All levels are encouraged
to attend, and new players will be offered help
to learn the rules and get started. Free. Walker
Library, 2880 Hennepin Ave., Minneapolis. Hclib.
BiblioCommons.com/events.
WEDNESDAY, NOVEMBER 30
K’Nyaw Innovation Lab – 5-7:30pm. Innovation
Lab brings together K’Nyaw teens and adults
together at George Latimer Central Library to
engage in hands on activities like photography,
recording studio, sewing machines, 3-D printer,
painting, laser printing. Free. George Latimer
Central Library, 90 West 4th Street, Saint Paul.
Sppl.BiblioCommons.com/events.
community resource guide
Connecting you to the leaders in natural health care and green
living in our community. To find out how you can be included in the Community
Resource Guide, email Publisher@NAtwincities.com to request our media kit.
BODY WORK
MYOFASCIAL RELEASE &
CRANIOSACRAL THERAPY
Barb Ryan, LMT • 612-922-2389
Bhakti Wellness Center
7550 France Avenue S, #220, Edina
Specializing in persistent and
chronic pain and mysteries of the
body. Also providing care to
clients seeking the experience of
deep relaxation and more selfconnection.
Skilled and compassionate
care. See ad, page 13.
COACHING
ANNETTE RUGOLO
Soul Coach, Author and Teacher
AnnetteRugolo.com
We are in a time of fast evolution
and we have the opportunity to release
deeply held emotional and
mental patterns along with karmic
lifetimes that are keeping us stuck.
The tools I have acquired and honed
for more than 20 years will help you
move beyond the stuck places in
your life and help you align with the light of your soul.
You will receive tools of empowerment that will help
you continue on your life’s path and soul’s journey.
See ad, page 8.
COMPOSURE COACHING
Candi Broeffle, MBA, CPC
Candi@ComposureCoaching.com
763-270-8604
ComposureCoaching.com
Master your business so you can
practice your passion. Business
coaching for purpose-driven entrepreneurs
to clarify your vision,
build your confidence and create
a soul-centered strategy. Call today
for a free Discovery Session
and get on your path to business
success. See ad, page 26.
COACHING
SOUL PURPOSE COACH
& HOLISTIC HEALER
Barbara Brodsho, MA
612-444-9751 • BarbaraBrodsho.com
Providing spiritual guidance to
help live your purpose and thrive
utilizing your soul’s Akashic
Record. Discover your soul’s
innate gifts, create a vocation that
aligns with your soul’s passion,
and gain new perspective, clarity
and insight about your life’s
challenges by understanding the
lessons your soul chose to experience. Schedule a free
discovery session to learn how to create a purposefilled
life. See ad, page 22.
TRANSFORMATIONAL COACH AND
LIFE MASTERY TEACHER
Nea Clare
NeaClare.com • Nea@NeaClare.com
Would you like to say “YES” and
make your dreams come true? If
so, I can help! Book a strategy call
with me today. I work exclusively
for extraordinary women who are
tired of waiting on the right time or
circumstances before pursuing
their dream career path – we’ll
explore how life coaching has tremendous
transformative power in strengthening selfconfidence
while also giving one unshakeable faith in
your capability to achieve your goals. What you want
is on the other side of your hesitation. If it is time to
breakthrough, schedule a call today at 612-227-3854 or
email Nea@NeaClare.com. See ad, page 6.
VISIONAIRIUM
Leah Martinson, Health Coach
23 4th St SE Suite 201, Minneapolis
Visionairium.com • 651-315-1347
Leah’s superpower is intuition and
insight, and she uses it to teach
people how to use their bodies as
a guide to wellness. Instead of
kicking tired, overwhelmed people
in the butt, her mind-body,
medicine-based health coaching
process touches on all areas of
well-being in your life. Schedule
your free discovery session today. See ad, page 9.
28 Twin Cities Edition NAtwincities.com

DENTIST
HEALTH CENTERED DENTISTRY
N7915-902 St
River Falls, WI • 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes
and deals with the mind,
body and spirit, not just your
teeth. This approach to dentistry
encompasses both modern
science and knowledge
drawn from the world’s great
traditions in natural healing. See ad, page 10.
NATURAL SMILES DENTAL CARE
3434 Lexington Ave. N., Suite 700
Shoreview • 651-483-9800
NaturalSmilesDental.com
We’re an integrative
practice committed to
promoting dental wellness
and overall assistance to
the whole person. We
desire to participate in the
creation of healthier lives,
while being sensitive to physical, philosophical,
emotional and financial concerns. See ad, page 17.
PURE DENTAL
Dr. Amy Ha Truong
6230 10th St. N., Ste 520, Oakdale
651-731-3064 • PureDentalMN.com
Pure Dental offers integrative,
holistic, alternative and biological
dentistry for your dental health.
We take pride in providing
quality, holistic dental care and
service for our patients. See ad,
page 24.
SEDATION AND IMPLANT DENTISTRY
1815 Suburban Ave, St. Paul
ToothBuilder.com
651-735-4661
We are a holistic dental practice
devoted to restoring and enhancing
the natural beauty of your smile
using conservative, state-of-the-art
dental procedures that result in
beautiful, long lasting smiles! We
specialize in safe removal of
infected teeth as well as placing
ceramic implants and restorations. See ad, page 23.
TOOTH BY THE LAKE
1401 Main St, Hopkins
952-475-1101 • ToothByTheLake.net
We build a foundation of trust
by treating our patients as
individuals. Understanding
how uneasy some patients
may feel about their dental
visits, we make a difference
by providing a relaxing and
positive experience. See ad, page 11.
EDUCATION
NORTHWESTERN HEALTH
SCIENCES UNIVERSITY
2501 W. 84th St., Bloomington
NWHealth.edu • 952-888-4777
Learn about the leading health
science programs including
Acupuncture and Chinese
Medicine, Massage Therapy
and more. Prepare for success
at a leading natural integrative
medicine university. See ad, page 8.
ENERGY HEALING
EMOTION CODE HEALING
Master Hong
Certified Emotion Code Practitioner
11012 Cedar Lake Rd., Minnetonka
952-513-7285 or 914-708-9463
Chronic pain? Suffering from
emotions? Relationship problems?
Life not going as planned? The
Emotion Code is a tool I use to
help you break through any
emotional and spiritual blocks so
you can live your best life. Trial
session only $35.
ENERGY HEALING
VISIONAIRIUM
Leah Martinson, Reiki Master
23 4th St SE Suite 201, Minneapolis
Visionairium.com • 651-315-1347
Our bodies store all our memories
and experiences just as much, if
not more than our minds. Sometimes
we need support to release
the emotions and stressors that
get stuck in our bodies. Leah
offers both massage and energy
healing to help facilitate this
release, calm the nervous system
and relieve tension. See ad, page 9.
ENVIRONMENTAL HEALING
ANNETTE RUGOLO
Master Dowser
AnnetteRugolo.com
Is the energy of your home depleting
you or supporting you?
If you feel like you are hitting
your head against a brick wall, it
may be the wall of dense energy
in your home. To more easily
expand into our light and our
soul purpose, it is important that
the spaces we live energetically
support us. Contact me for more
information on dowsing, environmental healing and
space clearing. See ad, page 8.
GRAPHIC DESIGN
CAMPFIRE STUDIO
Sara Shrode, Graphic Designer
612-554-6304 • CampfireStudio.net
Sara@CampfireStudio.net
Ignite the possibilities of
your next project by
having Campfire Studio
design it! Innovative, fullservice
graphic design studio that takes the essence
of a campfire—warmth, stories, community—and
infuses it into every design project we do.
HEALTH FOOD STORES
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St Paul
Mastels.com • 651-690-1692
Mastel’s Health Foods is Minnesota’s
oldest health and wellness
store. We carry a full line of
vitamins, minerals, supplements,
herbs and more. We emphasize
organic, biodynamic, biodegradable,
holistic and hypoallergenic
products and pride ourselves on
stocking hard-to-find items. See
ad, page 9.
HOUSING - SUPPORTIVE
BROEFFLE LATIMORE
ADULT FOSTER CARE
License #1102359 • 763-600-6967
8600 Northwood Parkway, New Hope
Providing a caring and supportive
home for adults, no
matter their abilities. With
28-plus years of experience,
we offer a nurturing and family-like
environment for up to
four residents who are elderly and/or have developmental
disabilities. Residents receive assistance
with personal cares, meal prep and feeding assistance,
medication administration, transfers and
mobility, transportation and advocacy. We treat your
loved one like family.
INTEGRATED HEALTH
BHAKTI WELLNESS CENTER
7550 France Ave. S., #220, Edina
612-859-7709 • BhaktiClinic.com
Bhakti provides a holistic
environment where independent
practitioners come
together to offer an integrative
path to wellness; mind,
body and spirit. Our providers offer chiropractic,
energy therapy, massage, microcurrent therapy,
acupuncture, psychotherapy and much more so that
you can feel your best, remain healthy & thrive. See
ad, page 13.
November 2022
29

INTEGRATED HEALTH
METROEAST NATURAL
HEALING CENTER
6993 35th St N, #2, Oakdale
651-771-1703 • NutritionChiropractic.com
Nutrition Response Testing
(NRT) is a noninvasive
system of analyzing the
body to determine the underlying
causes of illness and non-optimum health.
Our clinically proven system may be quite different
from any other healing practice you have experienced.
The actual procedure is simple and direct,
with the body providing all of the information and
feedback needed. See ad, page 11.
NUTRITIONAL SUPPLEMENTS
STANDARD PROCESS
Kathy Kiss
Sr. Account Manager
KKiss@StandardProcess.com
Standard Process is a
Wisconsin-based, familyowned,
whole food-based
nutritional supplement
company that partners with
health care practitioners to address issues related to
health conditions. See ad, page 2.
PHYSICIANS
DR. ISAAC M. ENGHOLM
Deploy Health Family Practice/
Bhakti Wellness Center
7550 France Ave. S, Ste. 220, Edina
DeployHealthFP.com • 612-712-4423
Dr. Engholm’s practice offers
unlimited office visits, with
most lasting over an hour. He
offers telehealth and home
visits at no additional charge
and his patients can call 24/7,
which reduces the need to utilize after-hours urgent care
or emergency room visits. Memberships are $75/mo
for adults, and $25/mo for children (added to adult
member). See ad, page 13.
PSYCHOTHERAPY
FRAN BIEGANEK, MS, LP
Bhakti Wellness Center
7550 France Ave. S., Suite 220, Edina
612-564-9947 • FranBieganekTherapy.com
As a Licensed Psychologist, Fran
provides holistic, traumainformed
therapy to help clients
identify areas of potential growth,
obstacles to growth, and
processes that facilitate healing
and transcendence. She also
provides QEEG (brain mapping)
and neurofeedback services that
facilitate increased brain efficiency. See ad, page 13.
RADIO/PODCASTS
AM950 THE PROGRESSIVE VOICE
OF MINNESOTA
AM950Radio.com
The only Progressive Talk Radio
station in Minnesota. We strive to
provide the best progressive
programming available and
feature national talkers Thom
Hartmann, Stephanie Miller, Mike
Crute and Brad Friedman. We are
also dedicated to local programming that creates a
community forum for important Minnesota Progressive
issues. See ad, page 32.
SPIRITUAL TEACHING
ECKANKAR TEMPLE OF ECK
7450 Powers Blvd., Chanhassen
952-380-2200 • Eckankar.org
Are you looking for the
personal experience of
God? Eckankar can help
you fulfill your dream. We
offer ways to explore your
own unique and natural
relationship with the Divine
through personalized study to apply in your
everyday life. See ad, page 3.
30 Twin Cities Edition NAtwincities.com

Ten years without
a cold?
Copper can stop a virus before it starts
Scientists have discovered a
natural way to kill germs fast.
Now thousands of people
are using it against viruses and bacteria
that cause illness.
Colds and
many other
illnesses start
when viruses
get in your
nose and
multiply. If
you don’t stop
them early,
they spread
and cause
misery.
Hundreds of studies confirm copper
kills viruses and bacteria almost
instantly just by touch.
That’s why ancient Greeks and
Egyptians used copper to purify water
and heal wounds. They didn’t know
about viruses and bacteria, but now we
do.
“The antimicrobial activity of copper
is well established.” National Institutes
of Health.
Scientists say copper’s high
conductance disrupts the electrical
balance in a microbe cell and destroys it
in seconds.
The EPA recommended hospitals use
copper for touch surfaces like faucets
and doorknobs. This cut the spread of
MRSA and other illnesses by over half,
and saved lives.
The strong scientific evidence
gave inventor Doug Cornell an idea.
He made a smooth copper probe
By Doug Cornell
with a tip to fit in the bottom of the
nostril, where viruses collect.
When he felt a tickle in his nose
like a cold about to start, he rubbed
the copper gently in his nose for 60
seconds.
“It
worked!” he
exclaimed.
“The cold
never
happened.
I used to
get 2-3 bad
colds every
year. Now
I use my
device whenever I feel a sign I am about
to get sick.”
He hasn’t had a cold in 10 years.
New research: Copper kills viruses in seconds.
Users say:
“It works! I love it!”
“I can’t believe how good my nose
feels.”
“Is it supposed to work that fast?”
“One of the best presents ever.”
“Sixteen flights, not a sniffle!”
“Cold sores gone!”
“It saved me last holidays. The kids
all got sick, but not me.”
“I am shocked! My sinus cleared,
no more headache, no more
congestion.”
“Best sleep I’ve had in years!”
After his first success with it, he
asked relatives and friends to try it.
They all said it worked, so he patented
CopperZap® and put it on the market.
ADVERTORIAL
Soon hundreds of people had tried it.
99% said copper worked if they used it
right away at the first sign of germs, like
a tickle in the nose or a scratchy throat.
Longtime users say they haven’t
been sick in years. They have less
stress, less medical costs, and more time
to enjoy life.
Soon people found other things they
could us it against.
Colds
Flu
Virus variants
Sinus trouble
Cold sores
Fever blisters
Canker sores
Strep throat
Night stuffiness
Morning congestion
Nasal drip
Infected sores
Infected wounds
Styes
Ringworm
Other microbial threats
The handle is curved and textured to
increase contact. Copper can kill germs
picked up on fingers and hands after you
touch things other people have touched.
The EPA says copper works just as
well when tarnished.
Dr. Bill Keevil led one of the science
teams. He placed millions of viruses on
a copper surface. “They started to die
literally as soon as they touched it.”
CopperZap® is made in the USA of
pure copper. It has a 90-day full money
back guarantee. Price $79.95. Get $10
off each CopperZap with code NATA32.
Go to www.CopperZap.com or call
toll-free 1-888-411-6114.
Buy once, use forever.
Statements are not intended as product
health claims and have not been evaluated
by the FDA. Not claimed to diagnose,
treat, cure, or prevent any disease.
November 2022
31

32 Twin Cities Edition NAtwincities.com