Natural Awakenings Twin Cities February 2023

HEALTHY LIVING | HEALTHY PLANET 

FREE 

Heart-Healthy Living 

Mindfulness Tips to 

Deepen Relationships 

Nourishing Foods 

That Heal the Heart 

Heart-Healthy Kids 

Setting a Course for 

Cardiovascular Wellness 

Awakening to the 

Heart’s Intelligence 

TWIN CITIES EDITION 

FEBRUARY 2023

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February 2023 

3

HEALTHY LIVING HEALTHY PLANET 

letter from the publisher 

TWIN CITIES EDITION 

Publisher Candi Broeffle 

Editors Cheryl Hynes 

Randy Kambic 

Ad Sales Candi Broeffle 

Design & Production Sara Shrode 

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© 2023 by Natural Awakenings. All rights reserved. 

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Check with a healthcare professional regarding the 

appropriate use of any treatment. 

Greetings friends: 

February is the month we celebrate all things love. For many, 

Valentine’s Day means spending time appreciating our romantic 

relationships, but for some, it is the disappointing realization that there is 

a lack of love in our life. Love comes in all shapes and forms. It can be love 

for a child, caregiver, friend, family member, business associate, animal or 

an endless number of possibilities, and especially important is self-love. 

One of the most important (and sadly neglected) ways to show Candi Broeffle 

ourselves love is to care for our complete/whole self—body, mind and 

spirit. Here in the Twin Cities, we are blessed with an abundance of leading-edge, innovative 

practitioners who provide wellness services like massage, reiki, chiropractic care, holistic 

dentistry, acupuncture, coaching, naturopathic remedies and more. All you need do is peruse 

the pages of this magazine to find highly qualified providers and events to meet your selfcare 

needs. Experiencing most of these services personally, I can highly recommend with 

confidence that you reach out to those that resonate with you in the moment. 

Another way to attract more love into our life is something over which we have 

complete control: Our willingness and ability to show love to others. So many of us have 

been hurt and disappointed in sharing our love, but this is not a reason to withdraw. 

Continue to take chances. One’s heart and its energy field must be open to both generate 

and receive the energy of love. 

Many people find it is easier to love an animal than it is to love a human. Animals are 

pure spirit, and when treated with kindness, lavish unconditional love on their companions. 

They are forgiving when we make mistakes and understanding of our difficult emotions. 

I have known people in the depths of deepest depression who keep moving forward only 

because they are a guardian to a beloved pet. Loving (pets) gives our life purpose and 

receiving their love gives us hope. Experiencing this kind of love is proof we are lovable. 

For those who are still hesitant to put their hearts on the line, the next step may be to 

volunteer with children—perhaps holding infants in a NICU, reading to preschoolers, or 

becoming a Big Brother or Big Sister. There are so many ways to volunteer our time and 

expand love exponentially. 

Win-win: Showing kindness to others is the greatest form of Love. What if we all 

commit to one act of kindness a day? Imagine how it will change our world—how it will 

change us. Consider it done. 

In Love, 

Natural Awakenings 

Magazine is ranked 

5th Nationally in 

CISION’S ® 2016 

Top 10 Health & 

Fitness Magazines 

Natural Awakenings is printed on 

recycled newsprint with soy-based ink. 

Candi Broeffle, Publisher 

4 Twin Cities Edition NAtwincities.com

Natural Awakenings is a network of natural lifestyle 

magazine publishers empowering local communities with 

knowledge, resources and connections to lead healthier 

lives on a healthy planet. 

Contents 

12 BRUCE CRYER 

on His Love Affair With the Heart 

12 

14 

14 A NEW CHAPTER— 

Nexus for Consciousness, 

Healing and Hope 

17 HEALING THROUGH 

AWARENESS, CONNECTION 

AND LOVE 

18 

18 LOVE IN THE 

PRESENT MOMENT 

Mindfulness for Couples 

20 NOURISH THE HEART 

Foods That Promote Cardiac Healing 

24 

ADVERTISING & SUBMISSIONS 

22 RHYTHMS OF THE HEART 

Improving Mood With Vagus Nerve Toning 

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. 

24 HEART-HEALTHY KIDS 

Setting a Course for 

Cardiovascular Wellness 

DEPARTMENTS 

6 news briefs 

7 business 

spotlight 

8 health briefs 

10 global briefs 

12 wise words 

18 healing ways 

20 conscious 

eating 

20 fit body 

20 healthy kids 

24 calendar 

28 resource guide 


5

news briefs 

©Kurhan 

Natural Smiles Dental Care Now 

Offers LBR Therapy 

Madelyn Pearson, of Natural Smiles Dental Care, in 

Shoreview, is now providing a new service available at 

patients’ checkup and cleaning appointments that will significantly 

contribute to improving overall health. Laser Bacterial 

Reduction (LBR) therapy positively impacts periodontal health 

beyond the capability of traditional ultrasonic scalers and hand 

instruments. However, the impact of LBR does not end in the 

mouth. Periodontal disease affects nearly 80 percent of adults 

in the United States. Numerous studies have linked periodontal 

inflammation and the resulting increased levels of anaerobic 

bacteria to an increased likelihood of heart disease, kidney 

failure, diabetes and stroke. 

At any given moment, our mouths are occupied by approximately 

6 billion bacteria. Many of these bacteria are 

beneficial aerobic bacteria, but within the periodontal pockets 

exist a high concentration of harmful anaerobic bacteria that 

cause periodontal disease. LBR brings the numbers of those 

harmful bacteria from the billions down into hundreds for a 

period of six to eight weeks, resulting in dramatically reducing 

both inflammation and sulfurous gasses (halitosis) and creating 

a healthier mouth. 

Mouth rinses also contribute to reducing these harmful 

bacteria, but they only reach areas approximately one millimeter 

below the gum line, whereas LBR reaches as deep as five to 

six millimeters below the gum line where the highest concentrations 

of anaerobic bacteria exist. 

In addition to reducing bacteria, the laser stimulates bone 

growth, collagen formation and circulation by the process of 

photobiomodulation. Photobiomodulation works primarily by 

positively affecting the mitochondria in our cells. When cells 

get stressed (due to disease, injury or aging), the mitochondria 

produce nitric oxide. Nitric oxide competitively displaces 

oxygen consequently reducing levels of ATP, an essential cellular 

energy and signaling molecule, and increasing production 

of Reactive Oxygen Species, leading to oxidative stress. 

Oxidative stress is well known to lead to inflammation and 

cell death. 

Zachary Bailey, DDS, who recently joined Natural Smiles 

Dental Care, recommends LBR therapy. “LBR reduces oxidative 

stress by disassociating nitric oxide from the cells’ mitochondria, 

allowing oxygen to replace it,” explains Bailey. 

“Just as composite fillings were not covered by insurance 

plans for decades, because LBR is a newer treatment modality, it 

is also not currently covered by insurance plans,” shares Pearson. 

“All of our hygienists are trained in LBR and will only recommend 

its use when they feel it would provide a significant benefit 

to the patient.” 

LBR is relatively inexpensive and is performed at the regular 

checkup and cleaning appointment. It is a pain-free procedure, 

requires no anesthesia and is an additional step that can be taken 

on the road to better overall health. 

Location: 3434 Lexington Ave. N., Ste. 700, Shoreview. For more 

information, call 651-483-9800, or visit NaturalSmilesDental.com. 

See ad, page 23. 

Thousands of candles can be lighted from 

a single candle, and the life of the candle will 

not be shortened. Happiness never decreases 

by being shared. 

~Buddha 


Broeffle, CPC 

Candi 

ComposureCoaching.com 

business spotlight 

Pure Dental 

Amy Ha Truong, DDS, of Pure Dental, in Oakdale, is a 

compassionate and caring dentist who enjoys treating 

patients of all ages. Born and raised in St. Paul, she received 

her doctorate in dental surgery from the University of Minnesota, 

School of Dentistry, in 2009. 

Truong is the first accredited member of the International 

Association of Oral Medicine and Toxicology 

in Minnesota, and is accredited in advanced training of 

biological dentistry, including certification in the Safe 

Amy Ha Truong 

Mercury Amalgam Removal Technique. 

“When I started my practice, it was important to me to 

focus on holistic and biological dentistry,” Truong explains. “We not only treat our clients 

holistically, but we educate our patients how the mouth is connected to the body and 

how the body influences the mouth.” 

Pure Dental offers a full suite of wellness services, including preventative and restorative 

care, BPA-free white fillings, mercury-free fillings, ceramic/porcelain crowns, biocompatibility 

testing, ozone therapy, teeth whitening, veneers, Invisalign, myofunctional 

therapy, and lip- and tongue-tie release. 

“At Pure Dental, we combine conventional and holistic health to guide our patients 

towards dental wellness,” shares Truong. “We take pride in providing each patient with 

the individual attention needed by practicing high-quality care dentistry.” They do this 

by using the most up-to-date technology and continually seeking educational opportunities 

to ensure they remain abreast of the latest techniques and treatment options in 

holistic and family dental care, serving their patients optimally. 

The practice is accepting new patients at this time. 

MONTHLY PLANNER 

march 

food & 

nutrition 

april 

sustainable living 

Location: 6230 10th St. N., Ste. 520, Oakdale. For more information, call 651-731-3064 or 

visit PureDentalMN.com or Facebook.com/PureDentalMN. See ad, page 6. 

The first rule of sustainability is to align with natural forces, 

or at least not try to defy them. 

~Paul Hawken 

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7

health briefs 

Zinc for Colds 

and Flu 

A study published in BMJ Open 

evaluated the use of zinc for 

the prevention or treatment 

of acute viral respiratory tract 

infections (RTI) in adults. As a 

treatment for colds and flu, zinc reduced 

symptoms by two days, compared to the placebo. The 

researchers surmised that of 100 people with upper respiratory 

infections, 19 of them recovered by day seven as a 

result of the zinc treatment. Symptom severity appeared to 

be lower for those treated with zinc—with improvements 

seen by day three. Those taking zinc experienced an 87 

percent lower risk of developing severe symptoms. 

In terms of the prevention of colds and flu-like illness, 

taking zinc was found to have a modest effect compared 

to the placebo, with one out of 20 infections 

prevented. Preventive effects were most significant in 

reducing severe symptoms. Overall, there was evidence 

suggesting zinc might prevent RTI symptoms 

and shorten its duration. Researchers were unable to 

clearly ascertain the efficacy of different dosages and 

delivery (oral or nasal spray). 

8 Twin Cities Edition NAtwincities.com 

Mental Health Benefits of Breastfeeding 

Add maternal mental health benefits to the well-documented physical advantages 

that breastfeeding offers to moms and their infants. A systematic 

review published in the Journal of Women’s Health found that breastfeeding 

was associated with overall improved maternal mental health outcomes. A 

majority of the studies concluded that breastfeeding was connected to fewer 

mental health symptoms. Thirty-six of the 55 articles reported significant 

relationships between breastfeeding and reduced symptoms of postpartum 

depression and anxiety. Notably, when breastfeeding challenges arose or 

when the actual experience of breastfeeding didn’t meet expectations, five 

studies reported negative mental health symptoms. 

The researchers suggest that breastfeeding may have protective effects 

on mental health due to the release of oxytocin—also known as the love 

hormone—which is associated with decreased maternal stress levels 

and anxiety. This suggests that breastfeeding may have immediate, 

short-term effects on maternal mood. Further research is needed 

to help provide better personalized breastfeeding and mental health 

counseling to moms. 

Weighted 

Blanket 

for Better 

Sleep 

Weighted 

blankets may 

be a non-drug option to 

help ease conditions like insomnia and anxiety 

by allowing the body to release more melatonin 

(a hormone that promotes sleep) at bedtime. 

In a new study published in the Journal 

of Sleep Research, researchers from Uppsala 

University in Sweden measured the amount of 

melatonin, oxytocin and cortisol in the saliva of subjects 

after sleeping with either a light blanket or a weighted 

blanket. They found that using a weighted blanket helped 

naturally increase production of melatonin by 32 percent. 

There were no significant changes in the levels of oxytocin, 

cortisol or sympathetic nervous system activity. 

Wellness is the complete integration of body, 

mind and spirit—the realization that 

everything we do, think, feel and believe 

has an effect on our state of well-being. 

~Greg Anderson 

SvetlanaFedoseyeva/ShutterStock.com 

Kabardins photo/AdobeStock.com 

Maksym Yemelyanov/AdobeStock.com

shootingtheworld/SAdobeStock.com Marina Lohrbach/ShutterStock.com 

Dean Drobot/ShutterStock.com 

Herbal Toothpaste Deemed 

Safe and Effective 

Toothpaste containing certain plant-derived extracts 

was found to be effective in the prevention or treatment 

of gingivitis and early-stage periodontitis, according to a 

study published in Dentistry Journal. The authors noted that 

people should still get regular, in-depth cleanings and 

treatments to maintain oral hygiene, and that antibacterial 

herbal extracts have safer toxicity profiles for human use. 

In the double-blind, placebo-controlled trial, patients 

with a previous diagnosis of gingivitis or initial stages of 

periodontitis were given an experimental toothpaste or the 

control toothpaste for a 60-day trial period, during which 

time they brushed twice daily. The experimental toothpaste 

contained chemical components and extracts of 

German chamomile, sage, arnica and echinacea. The control 

toothpaste contained only chemical active ingredients. 

The herbs used in the study showed positive antiinflammatory, 

antioxidant, antiseptic and antibacterial 

actions. Patients in the experimental group experienced 

diminished bleeding of the gums and teeth whitening. The 

indices of gingivitis, general oral hygiene, plaque, tartar 

buildup and mild periodontitis decreased in both groups 

over the trial period. While both toothpastes eliminated 

several bacterial periodontal pathogens, the experimental 

one was more efficient against several of them. 

Put On a Happy Face 

According to a new study led by Stanford University and 

published in Nature Human Behaviour, positioning our facial 

muscles into a smile can actually cause us to feel happier. 

Researchers collected data from 3,878 participants across 

19 countries, using three techniques: 

n Mimicking facial expressions of actors seen in photos 

n Moving the corners of their mouths to their cheeks using 

only their facial muscles 

n Using the “pen-in-mouth” technique, 

which moves facial muscles 

in a simulated smile shape 

The study found a noticeable increase 

in feelings of happiness from 

people that mimicked smiling photographs 

or pulled their mouth 

toward their ears. 

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9

global briefs 

YESWARD 

COACHING 

ologist Intuitive 

Mindset Coach 

Teacher Speaker 

www.neaclare.com 

Reforestation Is More Than 

Planting Trees 

The United Nations designated 2021 to 

2030 the Decade on Ecosystem Restoration 

to prevent, halt and reverse 

the degradation of ecosystems on every 

continent and in every ocean. To that 

end, the European Union and 26 nations, 

along with donor support, 

recently pledged $16 billion to 

protect, restore and sustainably 

manage forests. A significant portion 

of the monies will be spent on 

reforestation. 

Many reforestation projects 

focus on the number of trees 

planted, with less attention 

to how well they 

survive, how diverse the 

resulting forests are or 

how much carbon they 

store. A study of data from 

176 reforestation sites found 

that on average only 44 percent 

of newly planted trees last more than five years, with some sites 

reporting a sapling survival rate of less than 20 percent. 

Several studies have explored ways to improve survival rates. 

Promising measures include planting near mature trees, fencing 

out cattle, improving soil conditions, planting native species first 

to pave the way for other tree species and involving local people 

to support reforestation efforts. 


IT'S TIME 

TO LIVE YOUR 

LIFE 

Book your FREE 

Discovery Session 

today. 

Good health is not 

something we can buy. 

However, it can be an 

extremely valuable 

savings account. 

~Anne Wilson Schaef 

Finding 

Hydrogen in 

Oil Wells 

Climate change has spurred 

researchers and companies 

to develop fuels with zero 

carbon emissions. A simple 

solution is hydrogen because 

it burns without carbon 

emissions and is seemingly 

everywhere—under 

our feet and in every glass 

of water. The challenge is 

obtaining a reliable, safe 

and sustainable volume 

of hydrogen at a reasonable 

cost. There are several 

methods used today to produce 

pure hydrogen in large 

quantities. Most hydrogen 

is a byproduct of natural 

gas or coal gasification. 

Cemvita Factory, a Texas 

biotech firm, field-tested 

a new method of hydrogen 

production in July, 2022, by 

injecting a propriety combination 

of bacteria and nutrients 

into a depleted oil well. 

Once inside, the microbes 

broke down the oil dregs 

to generate hydrogen and 

CO2. Cemvita Factory estimates 

there are more than 

1,000 depleted oil wells in 

the United States that are 

suitable for their microbial 

treatment. While hydrogen 

production using depleted 

oil wells is getting some 

interest and attention, it still 

appears to be at a relatively 

early stage of development. 

One challenge faced 

by Cemvita Factory and 

other innovators in this area 

is how to prevent the CO2 

from leaking into the atmosphere 

and contributing to 

climate change. Methods to 

capture, store or neutralize 

the CO2 byproduct will 

need to be developed.

Alarming Decline of the Hawksbill Turtle 

Dispersed throughout the tropical and subtropical waters of the Indian, Pacific and Atlantic 

oceans, the hawksbill sea turtle helps maintain high coral cover on reefs by removing 

invasive prey. Their ornate, beautifully patterned shells make them a favorite attraction 

for snorkelers and divers around the world. But those beautiful shells also 

make them a target for illegal harvesting to be carved into combs, jewelry and 

other trinkets. 

According to the International Union for Conservation of Nature, the population 

of hawksbill turtles has declined by 84 to 87 percent over the last three generations, 

and their numbers continue to fall. Illegal poaching is not the only threat facing 

these turtles. Excessive hunting, loss of coral reef habitats due to warming oceans and acidification, 

light pollution in nesting areas due to development, marine pollution and fatal run-ins with commercial 

fishing have contributed to their decline. 

Conservation efforts are underway in places like Australia and the Caribbean, including working with commercial 

fishers to develop sustainable, turtle-friendly fishing methods. Laws are in place in many parts of the world to deter 

and prosecute the illegal trade of turtle products. Consumers can do their part by learning to identify, avoid and report 

hawskbill shell products. For tips, check out this video by Travel for Wildlife at Tinyurl.com/HawksbillHelp. 

Rich CareyShutterStock.com 

New Africa\ShutterStock.com 

Turning Vegetable Waste 

into Plastic 

The World Economic 

Forum estimates that 

about 400 million 

tons of plastic 

waste are produced 

globally 

each year and 

that 98 percent 

of single-use plastic 

products are made from fossil fuels. So, the prospect of 

replacing the petroleum in plastic with a plant material is 

exciting news for the planet and humanity. 

Toresyoku, a Japanese firm, has developed technology 

that efficiently removes cellulose (dietary fiber) from plant 

material for use in plastic production. Using 

vegetable waste, such as cabbage cores, rice husks, coffee 

grounds and the leaves and stems of tomatoes and 

broccoli from local farms, the company extracts the cellulose 

through hydrolysis (heating under pressure in water) 

and component decomposition (using enzymes). 

Not only does the cellulose reduce the use of petroleum-based 

materials, but it may also increase the 

strength of the plastic being made for products such as 

plastic bottles, appliances and car bumpers. The company 

expects to start operating their factory soon and be able 

to process up to a ton of plant waste a day. While other 

companies have been able to extract cellulose from wood 

chips, Toresyoku’s technology is more efficient and can be 

done for a fraction of the cost of competing technologies. 

The best and most beautiful things in the world 

cannot be seen or even touched —they must be 

felt with the heart. 

~Helen Keller 

Myofascial Release Bodywork 

Barb Ryan, CMT 

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Annette Rugolo, 

Soul Coach 

AnnetteRugolo.com 

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“Years of pain now diminished...” 

~R.S. 

“The doctors didn’t help; this did.” 

~L.H. 

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11

wise words 

BRUCE CRYER on 

His Love Affair With the Heart 

by Kirby Baldwin 

Bruce Cryer has been called a Renaissance man 

because of a varied, four-decade career as a 

singer, actor, dancer, publisher, author, 

marketing executive, teacher and coach. 

In New York City, he played The Boy 

for 800 performances in the world’s 

longest running musical, The Fantasticks. 

He co-authored the book, From 

Chaos to Coherence: The Power to 

Change Performance, was lead writer 

of the Harvard Business Review article 

titled “Pull the Plug on Stress” 

and taught at the Stanford Graduate 

School of Business. 

Cryer was part of the original 

leadership team and former 

CEO of the HeartMath Institute, 

which has scientifically studied 

heart-brain communications 

and deepened our understanding 

of how the workings of the heart can 

influence human perceptions, emotions, 

intuition and health. For three 

decades, he has dedicated himself 

to developing and teaching stress 

reduction and resilience techniques 

that tap into the power 

and intelligence of the heart. 


As one of the leaders of 

HeartMath, what did 

you hope to achieve? 

Part of what motivated me to join the 

original HeartMath team was the notion 

that the heart is much more than a 

pump. The values we associate with the 

heart—courage, wisdom, love, compassion—were 

being viewed as completely 

separate from the physical heart. Before 

founding HeartMath, Doc Childre 

discovered that anything he did in life 

that succeeded—a job, a diet, an exercise 

program, a relationship—worked better 

if he “put his heart into it”. Childre 

also realized that every major religion, 

culture and civilization revered the heart 

throughout history. However, the Western 

scientific method had reduced the 

human body to individual components 

and viewed the heart as a “fantastical 

machine”. This perspective was inadequate 

to explain the profound feelings of 

love, care and even grief we experience 

in the heart. 

How has HeartMath evolved 

through the years? 

The core message of HeartMath has 

always been this: Human beings have a 

remarkably well-integrated system with 

physical, mental, emotional and spiritual 

dimensions. The heart’s intelligence 

helps to coordinate all these aspects. The 

phrase “follow your heart” has actual 

scientific meaning. 

HeartMath’s work has been validated 

through more than 400 peer-reviewed 

studies. When we started in the early 

1990s, we were a research, education and 

training organization. Our discoveries 

using heart-rate variability proved to 

a mainstream, scientific audience that 

individuals can regulate their hearts, 

minds and emotions to produce profound 

changes in health, well-being, brain function 

and performance. 

How can HeartMath positively 

impact people’s lives? 

HeartMath is a beautiful and simple 

system that allows people to adapt to life’s 

relentless change and uncertainty and find 

balance. The brain directly benefits from 

the heart’s balancing capacity, which then 

facilitates expression, communication, 

listening, reaction times, coordination and 

emotional strength. 

Having survived two life-threatening 

conditions and then rediscovering many 

sources of creative expression in myself, 

I’ve learned that our capacity to keep 

growing and learning is one of the greatest 

gifts of being human. Research is now 

confirming that the more we stay active, 

interested and curious in life, the more 

we continue to create a flexible, youthful 

brain. A childlike spirit of delight and 

wonder is something we can tap into our 

entire lives. 

How do you practice Heart- 

Math in your own life? 

I use heart-focused breathing many 

times each day. The idea is to inhale 

for about five seconds and then exhale 

for about five seconds while keeping 

your focus in the area of the heart. This 

10-second cycle is the optimal pace allowing 

our systems to find balance and 

coherence. Sometimes I sit and radiate 

love to someone I care about or a situation 

in trouble. Heart-focused breathing 

has been an integral part of my life for 

30 years. I do this not only to maximize 

my own health physically, mentally and 

emotionally, but also to connect with 

humanity as one family, one heart. 

Why do you encourage 

people to develop heartfocused 

coherence? 

The heart is a key center of intelligence 

for our human system. The practice of 

breathing and focusing our attention 

on the heart is the first step to bring the 

heart and brain into coherent alignment. 

As we breathe in qualities we value—kindness, 

compassion, love—and 

then exhale worries, tension, anxiety or 

fear, a surprising power is unleashed. 

More than 30 years ago, I dedicated 

my life to this path of the heart. It’s an 

incredible journey. 

Kirby Baldwin writes and edits 

for KnoWEwell, the Regenerative Whole 

Health Hub and the parent company of 

Natural Awakenings Publishing Corp. 

Love is composed of a single soul 

inhabiting two bodies. 

~Aristotle 


13

A New Chapter— 

Nexus for Consciousness, 

Healing and Hope 

by Brooke Goode 

In 1994, the same year Jeff Bezos founded 

Amazon and Deepak Chopra laid the first 

bricks on his path to enlightenment, Sharon 

Bruckman created Natural Awakenings magazine. 

Each a visionary. Each ahead of their time. 

By the late 1990s Americans had developed a 

voracious appetite for well-researched, practical 

information about the latest natural approaches 

to nutrition, fitness, personal growth and 

sustainable living. The Natural Awakenings 

franchise was born, expanding into the largest 

franchise publishing network in the health 

and wellness industry. 

As the magazine’s 25th anniversary issue, 

published in 2019, explained, Natural 

Awakenings was woven from the threads of 

grit, inspiration and serendipity, creating 

a tapestry of health, healing and mindfulness. 

In an interview appearing in that 

issue, Bruckman clarified her purpose, saying, 

“The why that has been keeping me ‘on 

purpose’ can be found in the same mission 


statement that inspired me to create 

Natural Awakenings: to inspire and 

empower people to awaken to their 

highest potential, so together we 

can create a world that works for all 

living things.” 

The world’s delicate ecosystem, 

now in crisis, was also in need of 

help. “The critical issues we now 

address in Natural Awakenings— 

like genetically modified foods and 

climate change—were just emerging 

in serious public discourse then, 

but have since grown in urgency,” 

Bruckman said. “The good news 

is that in the past 25 years, viable 

solutions in renewable technologies, 

organic farming methods and holistic 

healthcare practices have made great strides; now they just have to 

be implemented on grander scale.” 

Shortly after the 25th anniversary issue was published, Joe 

Dunne, Natural Awakenings’ COO, had a serendipitous meeting 

with Kimberly Whittle, founder and CEO of KnoWEwell. 

One conversation later, he was certain that Whittle and Bruckman 

should meet, given their shared vision and mission. Dunne 

describes KnoWEwell’s online Regenerative Whole Health Hub 

as “WebMD, NEJM [New England Journal of Medicine], Match. 

com, Home Advisor, LinkedIn, Facebook, Amazon, Quora, 

Medium and Apple News all rolled into one for health.” A week 

later, Whittle was on a plane to Florida to visit Bruckman at her 

home. It was the start of a providential relationship between two 

visionaries determined to bring natural healing, health and hope 

to individuals and families. 

A decade earlier, in 2009, Whittle was driven by a series of family 

health crises to embark on a search for solutions. Deep diving 

into evidence-based research, she traveled the country to multiple 

integrative and functional medicine practitioner conferences. “I 

was blessed to find tremendous success in the prevention and 

healing of chronic conditions through what today is defined as 

Regenerative Whole Health, a broad spectrum of global healing 

approaches and therapies that consider the whole person—mind, 

body and spirit—connecting the dots between soil, food, lifestyle 

choices, planet and personal health to help prevent and address 

the root causes of chronic diseases,” she explains. “I began as a 

mom on a mission. As I grew into my family’s healer, and then 

a health and well-being resource for my friends, I felt a deep 

yearning to go beyond my community and help more people.” 

Combining her entrepreneurial spirit, professional 

experiences, passion and purpose, Whittle formed 

KnoWEwell as a force for good in the world, to pay it 

forward and make it easier for others facing their own 

health crises, and to pay it back to the professional organizations 

and providers that helped her family heal. Much like Natural 

Awakenings, KnoWEwell’s mission is to transform health care by 

Virinaflora/shutterstock.com 

inspiring and empowering individuals 

with the knowledge, resources and 

community to proactively prevent 

harm, address chronic diseases and 

create “WELLthier Living” for themselves, 

their families, humanity and 

the planet. 

Last December, KnoWEwell acquired 

Natural Awakenings, creating 

an integrated ecosystem that is committed 

to community, spanning the 

information gaps, providing immersive 

multimedia educational experiences 

and fostering trusted connections 

locally and globally. Together, 

these two companies are set to be the 

solution for consciousness, healing 

and hope. 

A World in Crisis Needs Our Collective Help 

Individually and collectively, we are facing unprecedented 

challenges. Human and planetary health are in crisis, and they 

are inextricably linked. According to the World Health Organization, 

climate change is the biggest global health threat confronting 

humanity. 

The Food and Agriculture Organization of the United Nations 

estimates that 33 percent of the Earth’s soils are already degraded, 

and more than 90 percent could become degraded by 2050. Soil 

erosion decreases agriculture productivity and contributes to a 

host of environmental threats. It can take up to 1,000 years to 

produce just two to three centimeters of soil. 

While gene-edited crops are being promoted by the world’s 

largest chemical companies as “giving mother nature a boost,” 

Jeffrey Smith, founder of the Institute for Responsible Technology, 

warns, “With gene editing techniques, such as CRISPR, nature 

could be permanently corrupted by countless GMOs, and our 

food supply—including organic—could be overrun.” 


15

sector of the U.S. workforce with annual spending power of $600 

billion. Close to 60 percent of millennials research information 

about health and nutrition online and on social media. This 

health-conscious generation believes good health is both a personal 

and social responsibility. They are early adopters of wearable 

technology and prefer organically grown, locally sourced and 

ethically raised foods. But consumers of all ages are overwhelmed 

by information and unverified online sources in the fragmented 

whole health market. 

Meanwhile, six in 10 adults and more than half of all children 

have a chronic health condition. The problem, Whittle believes, 

is that while our conventional medical system excels at 

acute care for an injury or a heart attack, it was never designed 

to treat chronic conditions, focusing more on the symptoms 

than the root cause of disease. Studies show there is a roughly 

17-year lag between new research and mainstream health and 

medicine practices. 

Hope for People and Planet 

Evidence-based research is proving that while our DNA may 

be our ancestry, it is not necessarily our destiny. According to 

Dr. Jeffrey Bland, the father of functional medicine, “Our gene 

expression is altered by numerous influences including environment, 

lifestyle, diet, activity patterns, psycho-social-spiritual 

factors and stress. These lifestyle choices and environmental 

exposures can push us toward (or away from) disease by turning 

on—or off—certain genes.” Ninety percent of the risks of chronic 

disease are due to non-genetic factors, and with the right knowledge 

and resources, individuals can change their lifestyle and 

environment to prevent and reverse chronic health conditions. 

Rodale Institute, a leader in organic farming education and 

research, points to the importance of farming methods in 

addressing the health and planet crises. According to the organization, 

“Hope is right below our feet. Healthier soil grows 

healthier plants, and healthier plants are more nutritious plants. 

In our work at Rodale Institute, we’re investigating the links 

between soil health and human health and proving that organic 

[farming] can feed the world.” 

Research by Rodale Institute has confirmed that adoption 

of regenerative organic farming practices could capture more 

than 100 percent of current, human-caused emissions of carbon 

dioxide in the atmosphere. Rodale Institute researchers concluded, 

“We now know enough to have real hope, and with this 

hope comes the responsibility to journey down a new path.” 

Millennials are leading the way on conscious living, flocking to 

integrative options and opting for more “natural” care, long 

advocated by Natural Awakenings. They now constitute the largest 


Virinaflora/shutterstock.com 

Looking Forward 

The World Economic Forum reported in 2021 that health care is 

undergoing a digital revolution that requires multi-stakeholder 

collaboration and the bridging of information gaps by fusing 

the digital and analog worlds. The 2017 industry white paper 

“The Rise of Wellcare”, by PricewaterhouseCoopers, concluded 

that integrated ecosystems for the consumer in the healthcare 

industry are essential. This paradigm would include products, 

services, social media, community and environmental activism. 

The good news is that the local Natural Awakenings print 

magazines, together with KnoWEwell's Regenerative Whole 

Health Hub, a global digital ecosystem, are forging the paradigm 

shift. Whittle is honored to be continuing Bruckman’s legacy. 

“We are kindred spirits; I have the same purpose and unwavering 

drive that Sharon had founding Natural Awakenings nearly 30 

years ago. I am deeply committed to multi-stakeholder collaboration 

that benefits all—our families, communities and the planet. 

We will educate to bring consciousness of connections into daily 

practices and respect for Mother Earth so all can thrive and prosper. 

Together, we will inspire, empower and achieve a WELLthier 

Living World.” 

Brooke Goode is KnoWEwell’s national editor. 

Virinaflora/shutterstock.com

©Allistair/peopleimages.com 

Healing Through 

Awareness, Connection 

and Love 

by Leah Martinson 

In February, many turn their focus to love, romance and relationships. Some are celebrating 

with a special someone, while others experience heavy emotions around the absence 

of a romantic partner. Others take little to no notice of the National Day of Love. Wherever 

Valentine’s Day lands for each person, it is important to keep sight of the true nature of 

love and that we are all inherently loveable and worthy of love. 

It is in our earliest experiences with love that we form our beliefs and narratives 

around worthiness and deserving love. The most formative relationships are between 

children and their parents or primary caregivers. It is within these relationships that we 

form our first impressions and understanding of what love is. 

Many of the popular mainstream religions teach about the value, importance and power 

of unconditional love. Though there seems to be a common understanding that unconditional 

love, especially for our children, is the way to go, putting it into practice is easier said 

than done. Many may even believe they offer unconditional love because they feel unconditionally 

loving, but often our behavior and reactions do not match the true nature of unconditional 

love. Too often when a loved one behaves in a way that is undesirable or upsetting, the 

reaction is to temporarily sever the connection, isolate them or cast judgement. For example, 

when a child exhibits a behavior that is perceived by the parent as challenging or “naughty”, 

a common disciplinary measure is to put the defiant child in a time-out. While this may 

curtail the behavior, it also sends the message that when you make a mistake, you need to be 

by yourself, or that others only want to be with you when you are behaving in a way that is 

pleasing to them. 

These messages are not consistent with unconditional love. In fact, it puts conditions 

on how one must behave to gain love and acceptance. Because this is such a popular method 

for controlling our children’s behavior, most of us have experienced isolation brought on 

by a behavior that others perceived as problematic. We take these experiences into adulthood 

and use similar measures to resolve conflict. 

In truth, when a child or adult is “acting out”, there are underlying emotions and 

unmet needs causing the behavior or actions. Often, in the case of children acting out, they 

are actually in need of connection and are unable to communicate that verbally. When 

we react by severing the connection rather than seeking to understand the behavior, this 

causes a stress response in the child, leading to an intensified reaction. 

This stress response leaves a mark 

on the nervous system and can go on to 

develop into a stress trigger for adults. 

Often in times of conflict, even adults 

struggle with feeling triggered, activating 

the stress response and impairing their 

ability to respond from a calm and clear 

mind and body. When we shut down the 

conflict through judgement and severed 

connection, it represses the emotions and 

drives unmet needs even deeper within. 

The conflict is never actually resolved; the 

behavior has just stopped in that moment. 

Imagine how the world would change 

if, in times of conflict, we were able to pause, 

reflect, seek to understand and connect, 

to truly practice unconditional love. We 

could soften to each other, lean in and seek 

to understand rather than shut down or 

overpower to avoid the discomfort. In opening 

our hearts to see the pain or unmet need 

behind the person’s behavior, something that 

we perceive as conflict or bad behavior could 

actually bring us closer together. 

Cultivating the ability to soften in the 

face of conflict or challenging behavior 

takes a great deal of self-awareness and 

self-compassion. When we are able to give 

space and time for understanding our 

reactions and triggers, we can meet them 

with compassion and extend this compassion 

and understanding to others. This, of 

course, does not mean allowing others to 

treat us poorly or not having any boundaries. 

It is simply a practice in noticing what 

comes up in you when someone else exhibits 

an undesirable behavior, and tending to 

your own wounding with love and compassion 

so that you can extend that love and 

compassion to another. 

An open and heart-centered approach 

to living and relationships could be the key 

to less conflict, more connection and a collectively 

higher level of social-emotional 

well-being. 

Leah Martinson is a 

board-certified health and 

wellness coach, licensed 

massage therapist, reiki 

practitioner and owner of 

Visionairium, in Minneapolis. 

One of her greatest 

joys in her practice is guiding people 

through the process of falling in love with 

themselves and watching their dreams 

unfold from a place of compassionate 

allowing. For more information, visit 

Visionairium.com. See ad, page 9. 


17

healing ways 

Love in the 

Present Moment 

MINDFULNESS FOR COUPLES 

by Marlaina Donato 

Jam-packed schedules and answering the demands of everyday life can 

trip us up and break the spell of even the most solid intimate partnership. 

With dulled senses, it is easy and all too common to go on autopilot. Like 

abandoned gardens, heart-unions can become casualties of neglect and the 

absence of joy. 

Mindfulness—awareness and cultivation of the present moment—has 

been shown to lower blood pressure, reduce anxiety and depression and deepen 

our appreciation of what we have. Relationships can expand and strengthen 

when couples practice the art of being in the “now”. A 2021 study involving 

1,360 heterosexual couples published in the Journal of Sex & 

Marital Therapy indicates that gratitude and forgiveness also 

contribute to satisfaction, both relational and sexual. 

Conscious Hearts 

“Mindfulness practice comes in many forms: journaling, 

meditation, mindfulness-based cognitive therapy, 

tai chi or breathwork, to name just a few. By routinely 

practicing mindfulness, we are able to deepen our own 

awareness of what we are feeling and how we want to 

respond to someone we care about,” explains Moraya 

Seeger DeGeare, in-house relationship expert for 

Paired, an app for couples. 

Maci Daye, the author of Passion and Presence: 

A Couple’s Guide to Awakened Intimacy and 

Mindful Sex says, “Even a few minutes a 

day of mindfulness practice can rewire 

the brain, build new habits 

and help us dis-identify 

from our limiting beliefs, 

stories and 

intense emotions.” 

This is a critical factor 

in transcending 

personal triggers 

and promoting conflict 

resolution. She 

lissa93/Shutterstock.com 


emphasizes that couples often go into fightor-flight 

mode because they feel threatened 

by their partner’s non-verbal behavior or 

are triggered by old, painful wounds. 

Daye, a licensed professional counselor 

and certified sex therapist, notes, “Mindful 

couples are less attached to being ‘right’ 

and explore their own sensitivities instead 

of blaming their partners.” Once “awakened 

intimacy” is put into practice, couples become 

interested in each other’s perspectives 

and team up to heal and grow. In addition 

to formal training, she suggests bringing 

presence to all aspects of life. “Couples can 

engage their senses when they hug, touch or 

hold hands,” Daye explains. “They can pause 

to look at each other when they say hello and 

goodbye. They can slow down and taste their 

food, savoring every bite. These behaviors 

also make sexual experiences more sensual, 

intimate and connecting.” 

Taking a few moments for eye contact, 

the brush of a hand or compassionate 

interaction can strengthen bonds. DeGeare, 

who is also a couple’s therapist at BFF 

Therapy, in Beacon, New York, recommends 

slowing down together to get in 

sync. “This could be going for a walk, 

cooking or listening to the same podcast 

and talking about it later. It helps the 

body tune into your partner a bit and 

connect. The time you spend doing this 

outside of the bedroom will deepen your 

connection in the bedroom.” She suggests 

bringing movement like a shared 

dance or yoga class into the mix to foster 

connection, as well as setting “dedicated 

times to check in through the week or 

month, uninterrupted.” 

A Deeper Dive 

Daily verbal exchanges beyond the 

mundane can amplify resonance between 

two people. “Asking questions is vitally 

important, as it cultivates curiosity—but 

not the day-to-day questions, such as, 

‘What are you doing today’ or ‘What do 

you want for dinner?’” says Debbie Lambert, 

co-author of The Mindful Couple. 

The Del Mar, California, couples counselor 

and life coach encourages people 

to ask, “What scares you today? What is 

the most important thing that you would 

like to create today? What was one thing 

that made you grateful today, and what is one thing that disappointed or frustrated you 

today? What is one thing I can do for you today? These types of questions scrape the 

surface of knowing and create intimacy and connection.” 

Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving 

and creative—that can change future generations. “The energy from such a dance 

extends far beyond the couple,” she says. “It can be felt intimately by anyone in its 

presence. When parents dance this dance, their children are bathed in a high-vibrating 

energy. They feel safe and loved. Most importantly, they learn a model for how to be in 

a loving relationship.” 

Marlaina Donato is an author, visionary painter and recording artist. Connect at 

WildflowerLady.com. 

Accelerate Healing 

with Energy. 

Using light energy through distance healing, your 

healing process can move forward more smoothly. 

“My knee was warm for about 3 full hours after I 

left. It seemed to heal further after I slept the first 

couple of nights. While my knee was not healed 

100%, it was significantly better and I was able to 

go on my Montana ski trip the next week. 

P.S. Another month after my ski trip my knee has 

continued to improve.” 

Robert, Gainesville, GA 

Practicing by donation for nearly 10 years. 

Questions? Call Bill at 770-990-9191 or 

visit https://www.distancehealer.me 


19

conscious eating 

Nourish the Heart 

FOODS THAT PROMOTE 

CARDIAC HEALING 

by Steven Masley, M.D., FAHA, FACN, CNS 

The 

right 

food choices don’t 

just prevent heart 

disease and help 

shrink artery plaque, 

they also nourish and heal the heart. For 

a healthy ticker, enjoy these five food 

groups every day. 

Fabulous Fiber 

Fiber is the roughage in vegetables, fruits, 

beans and nuts, and it is loaded with agebusting 

nutrients. Eating fiber suppresses 

appetite, promotes weight loss, improves 

blood sugar and cholesterol levels, decreases 

inflammation and feeds a healthy 

gut microbiome. 

The challenge is to get more fiber every 

day. Too often, people consume fiber from 

processed grains and flour, and the sugar 

load that comes with grain fiber has many 

adverse impacts on heart health. The best 

option is to enjoy daily fiber from the 

following sources: three cups of colorful 

vegetables; two pieces of fruit, such as one 

cup of berries and one apple; two handfuls 

of nuts and seeds; and one-half to one cup 

of beans. 


Smart Fat 

Clinical studies 

show that 

enjoying fats 

from seafood, 

extra-virgin olive oil and 

nuts decreases the risk of a heart attack 

and stroke without causing weight gain. 

Healthy fats improve cholesterol levels, 

assist with blood sugar control, are 

critical for the brain, improve hormone 

balance and reduce inflammation. 

Fats enhance the texture of food, adding 

that smooth, creamy mouth feel to a meal 

that makes eating a pleasure. Enjoy healthy 

fats from avocados, seeds and dark chocolate 

daily. 

Clean (Not Mean) Protein 

Raising animals in large-scale conventional 

operations with cruel living conditions 

is not just mean, it also produces 

less nutritious meat that can be loaded 

with hormones, antibiotics and pesticides. 

Choose clean protein instead, which does 

not contain added hormones, pesticides 

and other toxins. Good sources of protein 

are organic dairy products and eggs, wild 

seafood and animal protein that has been 

grass-fed or organically fed while living 

on open pasture. Beans are also a great 

protein-packed choice that improves blood 

sugar and cholesterol profiles. They are the 

most powerful anti-aging food ever tested. 

Beneficial Beverages 

Start with at least four cups of water per 

day. It doesn’t matter whether it’s flat or 

sparkling, so long as it’s pure. Pure water 

can be purchased or made at home or at 

work with a reverse osmosis filter system. 

Except for people that are caffeine sensitive, 

one to two servings of caffeinated 

beverages can be enjoyed daily. In moderation, 

those tea and coffee pigments are 

good for us. 

Don’t forget a fiber- and protein-rich 

smoothie to stay satisfied and revved up all 

morning. A balanced and delicious recipe 

includes one serving of protein powder, 

frozen organic cherries or blueberries, 

almond milk and chia seeds. 

Take advantage of the option to enjoy 

wine with dinner—just be sure to limit wine 

intake to no more than two servings daily. 

Avoid any beverage with added sugar or 

commercial sweeteners. Don’t be fooled 

into drinking juice; without the fiber, fruit 

juice is much closer to drinking soda than 

to eating fruit. 

Powerful Probiotics 

Not only do probiotics help gut function— 

a healthy gut microbiome decreases 

inflammation and supports weight control. 

The latest research reveals that the microbes 

in the gut have a dramatic impact on the 

risk for heart disease, as well. Because 

healthy microbes feed on fiber, eating fiber 

is good for the gut microbiome, too. 

The right gut microbes offer numerous 

benefits. They lower harmful cholesterol levels, 

improve blood sugar levels, lower blood 

pressure to normal levels, assist with weight 

loss, decrease inflammation and decrease 

udra11/Shutterstock.com

production of trimethylamine N-oxide (also 

known as TMAO), a marker for heart disease. 

Support the gut microbiome by eating 

probiotic food sources daily, such as yogurt, 

kefir, sauerkraut, pickled veggies and miso. 

Dr. Steven Masley is a physician, nutritionist, 

trained chef, clinical professor at the 

University of South Florida and creator of 

health programs for public television. He is 

the author of The 30-Day Heart Tune-Up. 

Learn more at DrMasley.com. 

Ryzhkov/AdobeStock.com 

FRITTATA WITH SPINACH, 

MUSHROOMS AND CHEESE 

YIELD: 4 TO 6 SERVINGS 

½ lb fresh spinach, washed and drained, 

stems removed, chopped 

2 Tbsp extra-virgin olive oil 

½ medium sweet onion, finely chopped 

2 cups mushrooms, sliced 

½ tsp sea salt 

1 tsp Italian herb seasoning 

2 medium garlic cloves, finely 

chopped 

8 large cage-free, organically fed eggs 

2 Tbsp organic, whole fat milk (or sour 

cream) 

½ cup organic Comté (or Gruyère) cheese, 

grated 

¼ cup Parmigiano Reggiano cheese, grated 

Preheat oven to 375° F. 

Place spinach in a saucepan with 

½ cup of water. Cover with a lid and allow to 

steam on high heat for 5 minutes. Remove 

from heat and drain; squeeze out excess water. 

Set aside. 

Heat a sauté pan to medium heat; add olive 

oil, then onion; stir occasionally. After 1 

minute, add mushrooms and continue 

heating for about 3 to 4 minutes until the 

onion is translucent and the mushrooms 

have softened. Add garlic and Italian herbs 

and heat 1 minute, then remove from heat. 

In a large bowl, whisk the eggs and milk 

together. Stir in the Comté or Gruyère 

cheese, steamed spinach and sautéed onions 

with mushrooms. 

Grease a pie dish with extra virgin olive oil, 

then pour the egg and vegetable mixture 

into the pie dish. Sprinkle Parmigiano Reggiano 

cheese over the top. 

Bake for 25 to 30 minutes, or until it has the 

texture of custard—trembling and barely 

set. For a golden crust, turn on the broiler 

for the last couple minutes of baking, but 

don’t over-bake, or it will get tough. Check 

it 5 minutes before it’s supposed to be done. 

This recipe and photo were excerpted from 

The Mediterranean Method. ©2019 Steven 

Masley, M.D. Used with permission of Harmony 

Books. All rights reserved. 

Africa Studio/AdobeStock.com 

RATATOUILLE 

YIELD: 4 SERVINGS 

1 medium eggplant (remove ends and any 

damaged skin), cut into 1-inch cubes 

2 Tbsp extra-virgin olive oil 

1 medium sweet onion, diced 

½ tsp sea salt 

¼ tsp ground black pepper 

½ tsp oregano, dried 

½ tsp fines herbes (or Italian herb seasonning), 

dried 

3 small zucchini, chopped into ½-inch cubes 

(about 2½ cups) 

2 small yellow squash, chopped into ½-inch 

cubes (about 2 cups) 

2 Tbsp white wine 

3 medium tomatoes, chopped (about 2½ cups) 

4 medium garlic cloves, minced 

1 Tbsp chopped fresh parsley 

1 tsp fresh rosemary, diced 

1 Tbsp fresh basil, chopped 

⅛ tsp paprika or cayenne powder (or to taste) 

1 lb firm tofu, cubed, or 15 oz cooked cannellini 

beans (optional) 

Fresh herbs for garnish (parsley, basil, and/ 

or thyme) 

This fragrant side dish from southern 

France is packed with nutrients. It goes 

well with chicken or fish, and especially a 

soufflé. To convert this from a side dish to a 

complete meal, add 1 pound of cubed tofu 

or 15 ounces of cooked cannellini beans. 

Can be served hot or cold and usually 

tastes better when served the next day. 

Steam eggplant on the stove top for 6 minutes 

or microwave in a glass container for 4 

minutes. Cook until tender. 

Heat a pan on medium heat and add 

olive oil; add the onion, salt, black pepper, 

oregano and fines herbes. Sauté for 2 

to 3 minutes or until onions are soft and 

translucent. Add zucchini, yellow squash, 

eggplant and wine; stir. Cover and heat for 

3 to 4 minutes, until the vegetables soften, 

stirring occasionally. Add the tomatoes, 

garlic and fresh herbs; cover, reduce heat to 

low and simmer for 4 to 10 minutes, until 

squash softens and the flavors blend. 

For a touch of heat, add paprika or cayenne 

pepper. Garnish with fresh herbs. 

Excerpted from The 30-Day Heart Tune- 

Up. Copyright © 2021 Dr. Steven Masley, 

Used with permission from Little, Brown 

Spark, New York, NY. All rights reserved. 


21

fit body 

RHYTHMS OF 

THE HEART 

IMPROVING MOOD WITH 

VAGUS NERVE TONING 

by Kirby Baldwin 

While most people consider the brain to be the power center of the body, the 

heart is stronger in several ways. In research pioneered by the HeartMath 

Institute in the 1990s, the heart has been found to be 40 to 60 times stronger 

than the brain electrically and about 100 times stronger magnetically. 

HeartMath studies heart rate variability (HRV), which measures the naturally occurring 

beat-to-beat changes in heart rate and rhythms, and is a key marker of overall 

health, resiliency and longevity. HeartMath discovered people could train themselves to 

improve their HRV and, as a result, their ability to regulate emotions by using breath as a 

type of biofeedback. 

Central to this work is the vagus nerve, a main component of the parasympathetic 

nervous system that carries signals at an unconscious level between the brain, heart 

and digestive system. Due to its 

many functions, particularly 

controlling mood, researchers 

have targeted the vagus 

nerve in treating depression, 

anxiety and other psychiatric 

disorders. 

According to a 2018 study, 

“Vagus Nerve as Modulator of 

the Brain-Gut Axis in Psychiatric 

and Inflammatory Disorders,” 

published in Frontiers in Psychiatry, 

“Treatments that target the vagus nerve 

increase the vagal tone and inhibit cytokine 

production. Both are important mechanisms of 

resiliency. The stimulation of vagal afferent fibers 

in the gut influences monoaminergic brain systems in 

the brain stem that play crucial roles in major psychiatric 

conditions, such as mood and anxiety disorders. Since the 

vagal tone is correlated with capacity to regulate stress 

responses and can be influenced by breathing, its increase 

through meditation and yoga likely contribute to resilience 

and the mitigation of mood and anxiety symptoms.” 

Vagal tone tells us how well the vagus nerve is functioning, 

and it is measured indirectly by HRV. A toned vagus 

nerve can help regulate the nervous system and improve 

digestion, heart health and breathing 

rate. It can also counter the body’s 

“fight” response and help us relax and 

bounce back from daily stresses by 

boosting the “rest-and-digest” response, 

which also boosts HRV. 

Because the vagus nerve is integral 

to the gut-brain connection, Michael 

Ruscio, DNM, DC, writes that lifestyle 

practices that are good for the gut 

and brain, like diet, exercise and deep 

breathing, can improve vagal tone. The 

Cleveland Clinic states that the vagus 

nerve can be naturally strengthened 

through meditation, massage, music 

therapy and cold-water immersion. 

Other non-invasive methods of stimulating 

the vagus nerve include lightly tapping 

the chest while holding the breath, 

as well as light-to-moderate massage in 

areas near the vagus nerve. Because the 

nerve connects to the throat, gargling 

with salt water and laughing have also 

been proposed as potential interventions. 

Marem/AdobeStock.com 


The U.S. Food and Drug Administration 

has approved electrical vagus nerve stimulation 

(VNS) for the treatment of drugresistant 

epilepsy and depression, and 

there are ongoing studies to expand its use 

for other health conditions and disorders. 

This is an invasive solution, as the device 

is surgically implanted under the skin on 

the chest. 

Bruce Cryer, co-founder and former 

CEO of HeartMath, says, “We could all 

use a helping hand to get into our happy 

place” in these uncertain times. The 40- 

year wellness leader recently turned to 

Sensate, a new personal device designed 

to help people improve HRV and derive 

calming benefits without the need for 

extensive training in meditation or 

breathing techniques. 

Developed by Stefan Chmelik, a physician, 

Sensate is a palm-sized device that 

is simply placed on a person’s chest as 

it emits stress-relieving sound waves 

directly to the nervous system using 

bone conduction. Similar to the comfort 

a person experiences when a purring cat 

lies on their chest, Sensate causes the 

chest to resonate sound, which signals 

the vagus nerve to relax. When used 

over time, the device can train (or retrain) 

the vagus nerve to default to this 

calming state. 

In a 2022 study, adults with and 

without anxiety and depression disorders 

used Sensate for an average of three 

and a half months, five to six days per 

week. After the test period, more than 70 

percent of the participants reported low, 

mild or normal stress levels. More than 

65 percent of the participants with anxiety 

disorder and over half of those with a 

depressive disorder reported an improvement 

in their condition. 

Chmelik says, “Stress is a ‘global catastrophe’, 

and with a chronically stressed 

public, there is no will or ability to address 

all the other issues facing us. My 

goal in developing Sensate was to enable 

people to self-regulate more efficiently. I 

want to create a tipping point to create a 

more conscious world. As more people 

become aware of their breath and its connection 

to stress, and take advantage of 

the powerful tools of meditation, breath 

and other tools like Sensate, hopefully 

that tipping point is reached.” 

Kirby Baldwin writes and edits for 

KnoWEwell, the Regenerative Whole 

Health Hub and the parent company of 

Natural Awakenings Publishing Corp. 

The one thing we can never 

get enough of is love. And the one 

thing we never give enough is love. 

~Henry Miller 

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 

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23

healthy kids 

Heart-Healthy Kids 

SETTING A COURSE FOR 

CARDIOVASCULAR WELLNESS 

by Ana-Maria Temple, M.D. 

When a middle-aged, thin adult comes to the hospital with heart attack symptoms, 

the doctors will ask about family health history; alcohol, drug and 

cigarette use; current medications; and cholesterol levels. But because the 

person is thin, they may not question their diet. In reality, the food choices we’ve made 

since childhood may determine our likelihood of developing heart disease as adults. Hearthealthy 

diets for kids can establish a healthful baseline and set them on a path to lifelong 

wellness and longevity. 

Studies have demonstrated that the development of coronary atherosclerosis begins in 

childhood. These findings have been replicated in studies of children 

of different ethnic backgrounds across the globe. Characterized 

by the deposition of fatty material (plaques) on the inner 

walls of arteries, atherosclerosis contributes to heart 

disease and heart attacks. 

The immediate reaction may be to blame genetics for 

heart disease in young children and assume it is outside 

of our control, but this assumption would be wrong. 

Genetics are only a blueprint. What we eat, how we 

sleep, our stress level and our exposure to environmental 

toxins determine how 

VasitChaya/AdobeStock.com 


our house is built. “Genetics load the gun, 

but the environment pulls the trigger,” 

wrote Judith Stern, professor of nutrition 

and internal medicine at the University of 

California, Davis. 

According to the Centers for Disease 

Control and Prevention, epigenetics is the 

study of how our behaviors and environment 

can cause changes that affect the 

way our genes work. Researchers at Duke 

University Medical Center demonstrated 

the effects of genetic malleability in a study 

involving agouti mice that have genetically 

mutated to produce obese offspring that 

develop heart disease, diabetes and cancers. 

The scientists fed two groups of these 

unhealthy mice different diets. One group 

ate standard mouse food. The other consumed 

standard mouse food plus vitamin 

supplements, including choline, folic acid, 

B12 and betaine. 

The agouti mice mothers that were 

given a vitamin-supplemented diet produced 

offspring that were healthy, without 

evidence of heart disease or other problems, 

while the mice that ate a regular 

diet without nutritional supplementation 

continued to produce terribly unhealthy 

mice. What humans can surmise from 

this study is that parents have the power 

to alter their children’s gene expression 

and subsequent heart disease risk. 

To raise healthy adults, a child’s nutrition 

is where to start. As Mark Hyman, 

M.D., an internationally recognized 

leader in the field of functional medicine, 

says, “Chronic disease is a food-borne 

illness,” and one of the biggest dietary 

culprits is sugar. It leads to the development 

of plaque in the arteries and wreaks 

havoc on the health of Americans. In the 

1980s, the low-fat craze prompted food 

companies to remove fat from foods and 

replace it with sugar to preserve taste. A 

whopping 240 sugar alternatives followed, 

including corn syrup, rice syrup 

and dextrose. 

The liver can process only 24 grams of 

added sugar per day. Any extra sugar gets 

turned into fat, which contributes to the 

development of atherosclerotic plaques. 

In the U.S., adults consume an average of 

77 grams of sugar per day, according to 

the American Heart Association. That’s 

more than three times the amount the 

liver can handle. 

Parents can begin to shield their children 

from this dangerous ingredient by 

steering them away from sugary drinks. 

We all know that sodas are full of sugar, 

but even organic juice boxes, sports 

drinks, flavored waters and coconut 

waters contain loads of the stuff. Choose 

water or coconut water without added 

sugar, and wean kids off of juice by gradually 

diluting it. Also consider fruit-infused 

waters or bubbly, carbonated water 

with a squeeze of fresh lemon juice. 

Start reading food labels and encourage 

kids to become sugar detectives. It is not 

about categorizing food as evil or bad. 

It’s about learning together which foods 

and drinks help their little hearts become 

stronger and more resilient. When they 

grow up to be heart-healthy, middle-aged 

adults, they will be thankful. 

Dr. Ana-Maria Temple is an integrative 

pediatrician and wellness educator in 

Charlotte, North Carolina. Learn more at 

DrAnaMaria.com. 

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25

calendar of events 

featured event 

Discover Your Highest 

Purpose 

Sri Harold Klemp, the spiritual leader 

of Eckankar, shares wisdom through 

stories and spiritual insights that bring 

meaning, connection and humor to the 

workings of Spirit in everyday life. 

FEBRUARY 4 

Fridays at 7pm 

Watch on Channel 6 or via MCN6.org 

For more information, visit Eckankar.org, 

TempleOfECK.org or 

Facebook.com/Eckankar. 

Secrets of Prosperity: Abundance in the 21st 

Century – 10am-12pm. Creative entrepreneur and 

personal consultant, Illona Iris shares how true prosperity 

is the sense of abundance and that you have 

the right to live an abundant life. It is our inheritance 

and it is time to claim your prosperity as part of your 

divine plan. Required: Secrets of Prosperity by Annice 

Booth. book. Need cost. Need location. Need 

Registration Information (website, email or phone). 

$20 payable cash or check. RSVP to 612 387-4610 

or IllonaIris33@gmail.com. Gifts of Love Shoppe, 

750 2nd Street NE, Excelsior Tech Center, Suite 

217, Hopkins. 

TUESDAY, FEBRUARY 7 

Photo and Video Conversion – 10:30am-12pm. 

Come learn about the library’s digitization equipment 

that can convert physical photos, slides, negatives, cassette 

tapes, 8mm and Super 8 film, and VHS and VHS- 

C tapes to digital files. Free. 2180 North Hamline Ave., 

Roseville. RCLReads.BiblioCommons.com/events. 

One-to-One Computer and Tech Help by Appointment 

– 1:30-3:30pm. Staff will help you \ with your 

basic technology questions including email, working 

on resumes or documents, mobile devices, e-books, 

and social media. Free. 400 10th St. N.W., New 

Brighton. RCLReads.BiblioCommons.com/events. 

TUESDAYS, FEBRUARY 7, 14, 21 

Job Search and Resume Help – 1:30-4pm. Drop 

in and meet with a representative from CareerForce 

MN who will give you one-on-one job search help, 

evaluate and critique your résumé, help you navigate 

job applications and discuss interview strategies. 

Free. 6125 Shingle Creek Pkwy., Brooklyn Center. 

Hclib.BiblioCommons.com/events. 

WEDNESDAY, FEBRUARY 8 

Conscious Mothering Virtual Class with Annette 

Rugolo – 7-8:30pm. The tools taught in this class 

will help you parent more consciously and deepen 

your connection with your child. It will also help 

you to understand who your child is, from both a 

personality level and soul level, and better understand 

their experience as a soul in the world at this time. 

$98 early registration. Online. AnnetteRugolo.com. 


Resources for Laid-off Workers – 3-5pm. Stop by 

the Goodwill/Easter Seals Minnesota table in the 

Highland Library lobby to learn about the benefits 

of enrolling in the Dislocated Worker Program. Find 

the help you need to land your next job or career. 

Free. Highland Park, 1974 Ford Parkway, Saint 

Paul. Sppl.BiblioCommons.com/events. 

WEDNESDAYS, FEBRUARY 8, 

15, 22 

Crafternoon – 2-4pm. Join us for a different craft 

each session or bring your own knitting, beading, felting 

or other craft project to work on. Free. 620 Rice 

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

THURSDAY, FEBRUARY 9 

English Conversation Circle – 4-5:30pm. The University 

Retirees Volunteer Center and the Partners in 

English program present free English practice in the 

lower level auditorium at Saint Anthony Park Library. 

All levels of English are welcome. Free. 2245 Como 

Avenue, Saint Paul. Sppl.BiblioCommons.com/events. 

THURSDAYS, FEBRUARY 9, 16, 23 

Career Services – 10-12:30pm. Open to everyone 

for drop-in job search assistance and career planning 

including: resume development, applying to 

job postings, interview tips, networking, LinkedIn, 

upcoming job search related workshops and 

events, information and referral to employment and 

training programs offered by Ramsey County and 

partner providers. Free. 2180 North Hamline Ave., 


Coordinated Entry Housing Assessment – 1-4pm. 

Single adults 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. 

Talk to a Social Worker – 1-5pm. Get one-to-one 

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. 


Knitting for Good – 6-7:30pm. Join us for this 

unique opportunity to gather with your crafty 

neighbors as we Knit for Good. Our drop-in group 

encourages you to bring your creative talents to support 

good causes, such as hats for premature babies 

and welcome blanket. Free. 4560 Victoria St N., 

Shoreview. RCLReads.BiblioCommons.com/events. 

FRIDAY, FEBRUARY 10 

Maker Adult – 10am-1pm. Use the library’s laptops to 

design a 3D model, create your own stickers, cards, or 

other cardstock cutouts, or utilize the video and photo 

editing software. Free. 2180 North Hamline Ave., 


Sacred Geometry Level 1 – 1-6pm. Sacred Geometry 

is the study of the language of the universe 

and discovering how to activate these energies to 

raise the vibration within you and your space. $175. 

Modern Mystery School. 7801 East Bush Lake Rd., 

Suite 240, Bloomington. GenevieveWachutka.com/ 

Sacred-Geometry-Academy. 

SATURDAYS, FEBRUARY 11, 18, 25 

Pregnancy, Childbirth, Postpartum and Baby 

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

throughout the month and are led by our top AID instructors 

who presen the latest evidence-based material 

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

SATURDAYS, FEBRUARY 11, 25 

League of Extaordinary Makers – 2-4pm. Bring 

your knitting, crochet, sewing, cross-stitch, quilting, 

rugs, weaves, or other fiber arts projects to work 

on and meet other local fiber artists. All levels of 

experience welcome. Free. 12601 Ridgedale Dr., 

Minnetonka. Hclib.BiblioCommons.com/events. 

SUNDAY, FEBRUARY 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. Free. 

7001 York Ave. S., Edina. Hclib.BiblioCommons. 

com/events. 

Black History Month Dinner Series – Shrimp 

Creoler – 6-7:30pm. Celebrate Black History 

Month and learn to make a hearty shrimp creole or 

chicken & sausage jambalaya with the Holy Trinity 

of green peppers, onions and celery, straight from 

the Bayous of Louisiana. $5 non-member, free for 

members. Online. MSMarket.coop/event. 

MONDAY, FEBRUARY 13 

Keystone FoodMobile Distribution – 10am-12pm. 

The Keystone Community Services FoodMobile 

will be distributing free groceries in the parking lot. 

This service is available to anyone in need. Free. 

2180 North Hamline Ave., Roseville. RCLReads. 


MONDAYS, FEBRUARY 13, 27 

Sewing Circle – 3-5pm. Drop in to sew or mend by 

hand or machine. Bring your own project or start 

something new. We’ll provide basic supplies, equipment, 

and a supportive learning environment. Free. 

461 N Dale St., Saint Paul. Sppl.BiblioCommons. 

com/events. 


Lactation Lounge with Ramsey County Health 

– 10am-12pm. A free drop-in breastfeeding/ chestfeeding 

support service. Come share tips and socialize 

with other expecting, breastfeeding/chestfeeding 

and pumping families. Free. Highland Park, 1974 

Ford Parkway, Saint Paul. Sppl.BiblioCommons. 

com/events. 

Love in the Wild Date Night – 6:30-8:30pm. 

Animals celebrate Valentine’s Day all year round. 

Join farmer Don Oberdorfer and naturalist Pam 

Welisevich as they reveal the “love” secrets of 

a variety of animals. $60. Main Property, Farm 

Entrance 3, 1701 Charlton Street, West St. Paul. 

DodgeNatureCenter.org/event.


Virtual Hiring Event – 1-2pm. Everyone is welcome 

to attend this free virtual hiring event which features a 

variety of jobs in the Mpls/St. Paul metro area. Free. 

Online. https://hclib.BiblioCommons.com/events. 

WEDNESDAYS, FEBRUARY 15, 22 

Walker Library Chess Club – 5:30-7:45pm. Open to 

adult and teen chess players of all abilities from complete 

beginners to the more advanced. Play for learning 

or for friendly competition. Teaching new players available 

upon request. Free. Walker Library, 2880 Hennepin 

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


Virtual Class – Budget Cooking: Braised Carrot 

Grain Bowls – 5:30-6:30pm. This virtual Budget Cooking 

class features a delicious, braised carrot grain bowl 

with spiced chicken thighs that can feed four people 

for less than $15 and can be adapted based on what is 

in your pantry. Free. Online. MSMarket.coop/event. 

SATURDAY, FEBRUARY 18 

I’m Rich Beyond My Wildest Dreams “I am. I am. I 

am.” How to Get Everything You Want in Life – 10am- 

12pm. Creative entrepreneur and personal consultant, 

Illona Iris shares practical and empowering information on 

manifestation using profound teachings of universal principles. 

Required: I’m Rich Beyond My Wildest Dreams 

by Thomas L. Pauley and Penelope J. Pauley. $20 payable 

cash or check. RSVP to 612 387-4610 or IllonaIris33@ 

gmail.com. Gifts of Love Shoppe, 750 2nd Street NE, 

Excelsior Tech Center, Suite 217, Hopkins. 

Genealogy Research: Drop-in Clinic – 10am- 

12pm. Whether you are a beginner in climbing your 

family tree or you have hit a “brick wall” that is 

blocking your path in your research, you can drop in 

to find a solution. Free. Linden Hills, 2900 W. 43rd 

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


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

NAMI Minnesota’s Open Door support groups provide 

ongoing support for individuals with an anxiety 

or panic disorder. Groups are a place to find support, 

learn new skills and strategies, and better understand 

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

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


Black History Month Dinner Series – Fried Catfish 

and Spaghetti – 6-7:30pm. Celebrate Black 

History Month and learn how to make fried catfish 

with a side of spaghetti – a Black Northern staple dish 

that’s easy and affordable. $5 non-member, free for 

members. Online. MSMarket.coop/event. 


East Lake Vegan Recipe Club – 6:30-7:30pm. If 

you are curious about vegan cooking, this virtual 

club is for you. Each month participants make recipes 

from popular cookbooks prior to meeting, then 

share their reflections with the group. Free. Online. 

HCLib.BiblioCommons.com/events. 

MONDAY, FEBRUARY 22 

Virtual Class – Garden Planning: Spring into Summer 

– 6:30-8pm. Learn how to wake up your garden in 

this class, with information about what to do for your garden 

and landscape. Free. Online. MSMarket.coop/event. 


Virtual Sacred Journey 

to England with 

Annette Rugolo 

Are you ready to free your mind and 

body from limitations? Do you want to 

receive the gifts our planet has to offer 

through these sacred journeys to these 

power centers? Then join Annette and 

other kindred spirits as we remember and 

reclaim our special connections to these 

sacred places: Stonehenge, Avebury, 

Glastonbury’s Chalice Well, Tintagel. 

Saturday, February 25 

10am-4pm. 

$68 early registration. 

Online: AnnetteRugolo.com. 

EVENTS FOR KIDS 


Bloomington Homework Connection – 4:30- 

6:30pm. Free homework help for students of all ages, 

to complete homework, practice reading and study 

math. Caregivers must be present for elementary 

students to attend. Free. Penn Lake, 8800 Penn Ave. 

S., Bloomington. Hclib.BiblioCommons.com/events. 

TUESDAYS, FEBRUARY 7, 14, 

21, 28 

Baby Storytime – 9:30-10am. 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. Nokomis, 5100 34th Ave. 

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

Preschool Storytime in the Gym – 10:30-11am. 

Join us in the gym for stories, songs, rhymes, and 

fun. Following storytime, stay for Tot Time, which 

runs until noon. Free. 1200 Payne Avenue, Saint 


Indoor Family Storytime – 11:15-11:45am. Join 

the St. Anthony Park Library for stories, songs, 

rhymes, and puppets indoors in the library’s auditorium. 

Designed for children ages birth to 5, 

their caregivers, and siblings. Free. St. Anthony 

Park, 12245 Como Avenue, Saint Paul. Sppl.Biblio 

Commons.com/events. 


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, February 26 

from 3-6pm 

Cost: $20 

Strike Theatre, 824 18th Ave NE., 

Minneapolis. YesWardCoaching.com/LightUp. 

Despite everything, I believe that 

people are really good at heart. 

~Anne Frank 


Cosmic Gaming Wednesday – 4-6pm. Join us 

to play video games on systems like the Nintendo 

Switch and Xbox One, eat snacks and hang out. 

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


WEDNESDAYS, FEBRUARY 8, 

15, 22 

FunLab – 3-5pm. Hang out, play games, and 

make some cool stuff at FunLab. Featuring crafts, 

science experiments, engineering projects, video 

games, and more. This STEAM drop-in program 

is designed for ages 7-11. Free. Rondo Community 

Library, 461 N. Dale St., Saint Paul. Sppl. 


Level Up at the Library – 3-5pm. Whether you 

enjoy video games, arts and crafts, or tech – we 

have something for you, Free. Rondo Community 

Library, 461 N. Dale St., Saint Paul. Sppl. 


Maker Kids – 4:30-5:30pm. Create. Think. Craft. 

Tinker. Build. Learn. A new activity each week. 

Come make with us. A tutor will be on hand to help 

keep you on track. Free. 2180 North Hamline Ave., 


Homework Center – 4-7pm. Homework Centers 

are comfortable spaces at the library where 

students of all ages can drop in and work on their 

homework independently or with the help of volunteer 

tutors. Free. Rondo Community Library, 

461 N. Dale St., Saint Paul. Sppl.BiblioCommons. 

com/events. 


Paws to Read with Duke or Trevor – 10-11:30am. 

Work on your reading skills in a low-stress environment 

with Duke or Trevor, licensed therapy dogs 

who welcome school-age readers who need that 

extra practice to participate in this special program. 

Free. 2180 North Hamline Ave., Roseville. 

RCLReads.BiblioCommons.com/events. 


27

Warrior Cats – 1-2pm. Have you read the Warrior 

Cat books by Erin Hunter? Continue the 

adventure through a role-playing game and create 

your own cat character. Free. 2576 Mounds 

View Boulevard, Mounds View. RCLReads. 


SUNDAYS, FEBRUARY 12, 19, 26 

Virtual Dungeons and Dragons for Teens – 2-3pm. 

For teens and tweens in grades 6-12. No experience 

needed. We will be using the programs Zoom and 

Roll20 to run our sessions, both are free to use. Free. 

Online. RCLReads.BiblioCommons.com/events. 


Baby and Me Storytime - White Bear Lake – 9:45- 

11:15am. 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 

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


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. 

Homework Center – 4-7pm. Homework Centers 

are comfortable spaces at the library where students 

of all ages can drop in and work on their homework 

independently or with the help of volunteer tutors. 

Free. Sunray, 2105 Wilson Ave., Saint Paul. Sppl. 



Youth Restorative Circle Movie Night – 4:30- 

7pm. Great opportunity for youth ages 8 and up 

to come together to develop community through 

building relationships with one another. Light 

refreshments provided for participants. Free. 347 

E. 36th St., Minneapolis. Hclib.BiblioCommons. 

com/events. 

WEDNESDAYS, FEBRUARY 15, 22 

Outdoor Winter Play – 10-11:30am. Layer up 

your favorite winter wear and come join in the fun 

Kari Seaverson DDS 

John Seaverson DDS 

outside in our reading garden. Different winter 

activities every week. Showshoes for toddlers 

and kids up to age 7 will be available to try out. 

Free. 2576 Mounds View Boulevard, Mounds 

View. RCLReads.BiblioCommons.com/events. 

THURSDAYS, FEBRUARY 16, 23 

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. 



Nature Playdate: O is for Owl – 10-11am. Look 

for signs of these silent hunters on an owl prowl 

around the nature center. Engage your senses 

to experience the sounds, colors, and textures 

of owls. $10. Main Property, Farm Entrance 

3, 1701 Charlton Street, West St. Paul. Dodge 

NatureCenter.org/event. 


Kids Chess Club – 10-11:30am. 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. 2880 Hennepin Ave., Minneapolis. 

Hclib.BiblioCommons.com/events. 


Shake Your Sillies Out – 10:30-11:30am. Designed 

for children ages 2-5 and includes a story, stretching, 

movement, and lots of fun. Little ones can jump, crawl, 

balance, and twirl with these specially designed activities. 

Free. St. Anthony Park, 2245 Como Avenue, Saint 



Young Rembrandts: Cartoon Character Creation 

– 10:30-11:30am. Learn the basics of cartooning 

and create your own characters. Subjects like 

characteristics, features, exaggeration, action and 

personification will contribute to your child’s artistic 

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


Tooth by the Lake 

HOLISTIC GENERAL DENTISTRY 

1401 Mainstreet 

Hopkins, MN 55343 

952-475-1101 

ToothByTheLake.net 

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, CMT, CSD • 612-922-2389 

Bhakti Wellness Center 

7550 France Avenue S, #220, Edina 

WisdomSisterStudio.com 

Specializing in persistent and 

chronic pain and mysteries of the 

body. Also for people seeking the 

experience of deep relaxation 

and increased self-connection. 

Skilled and compassionate care. 


COACHING 

ANNETTE RUGOLO 

Soul Coach, Author and Teacher 


We are in a time of fast evolution 

and we have the opportunity to release 

deeply held emotional and 

mental patterns along with karmic 

lifetimes that are keeping us stuck. 

The tools I have acquired and honed 

for more than 20 years will help you 

move beyond the stuck places in 

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

You will receive tools of empowerment that will help 

you continue on your life’s path and soul’s journey. 


COMPOSURE COACHING 

Candi Broeffle, MBA, CPC 

Candi@ComposureCoaching.com 

763-270-8604 

ComposureCoaching.com 

Master your business so you can 

practice your passion. Business 

coaching for purpose-driven entrepreneurs 

to clarify your vision, 

build your confidence and create 

a soul-centered strategy. Call today 

for a free Discovery Session 

and get on your path to business 

success. See ad, page 7. 

Experience healthier dentistry 


COACHING 

TRANSFORMATIONAL COACH AND 

LIFE MASTERY TEACHER 

Nea Clare 

NeaClare.com • Nea@NeaClare.com 

Would you like to say “YES” and 

make your dreams come true? If 

so, I can help! Book a strategy 

call with me today. I work exclusively 

for extraordinary women 

who are tired of waiting on the 

right time or circumstances before 

pursuing their dream career 

path – we’ll explore how life 

coaching has tremendous transformative power in 

strengthening self-confidence while also giving one 

unshakeable faith in your capability to achieve your 

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

hesitation. If it is time to breakthrough, schedule a 

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

com. See ad, page 10. 

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. 

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. 

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 23. 

DENTIST 

PURE DENTAL 

Dr. Amy Ha Truong 

6230 10th St. N., Ste 520, Oakdale 

651-731-3064 • PureDentalMN.com 

Pure Dental offers integrative, 

holistic, alternative and biological 

dentistry for your dental health. 

We take pride in providing 

quality, holistic dental care and 

service for our patients. See ad, 

page 6. 

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 13. 

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 28. 

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 

YOUR HEALING CONNECTION 

Mary Rice 

YourHealingConnection.com 

YourHealingConnection@gmail.com 

Mary uses The Body Code* to 

transform the lives of her clients. 

This comprehensive energetic 

healing method, developed by Dr. 

Bradley Nelson, allows her to 

quickly and easily identify specific 

imbalances that can underlie 

chronic ill health, pain and 

discomfort, dysfunction, and stress. Dr. Nelson 

discovered that you can access the wisdom of the 

subconscious to identify and address the energetic 

imbalances that cause health problems. The “hidden” 

root causes of disease and dysfunction are these 

emotional and physical imbalances that can drain 

energy and prevent healing, leaving you unable to live 

the life you deserve. The best part is, you can do this 

from the comfort of your own home via phone or 

Zoom. Set up a free 20-minute consultation today! 

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 


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 11. 

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. 


29

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. 

INTEGRATED HEALTH 

APRIL JONES ND, MS 

AprilJonesND.com 

Info@AprilJonesND.com • 952.373.1173 

Dr. Jones is a registered naturopathic 

doctor providing virtual 

naturopathic medicine and holistic 

nutrition appointments. She 

works alongside patients to identify 

the root cause of health concerns 

while supporting them in 

becoming the healthiest version 

of themselves. Dr. Jones’ clinical 

areas of focus include health optimization, disease 

prevention, preconception and postpartum care, 

gastrointestinal health, and natural support for anxiety. 

Schedule a free introductory call to learn more. 

COMING IN MARCH 

food & 

nutrition 

INTEGRATED HEALTH 

GENEVIEVE WACHUTKA 

763. 222.8600 • GenevieveWachutka.com 

7801 East Bush Lake Rd., Suite 240, 

Bloomington 

Genevieve specializes in the 

practical application of timetested 

tools and metaphysical 

wisdom to embody more of your 

potential, and experience greater 

clarity, joy, and purpose in life. 

Benefits include increased intuition 

and clarity; upleveled daily 

baseline of joy; peace within 

your heart and mind; improved relationship with 

self; and the ability to navigate a path of self-mastery 

to realize your greatness. Text 763-222-8600 or 

email hello@genevievewachutka.com to schedule 

a complimentary discovery session. See ad, page 9. 

MARKETING 

NATURAL AWAKENINGS 

TWIN CITIES MAGAZINE 

NAtwincities.com/Pages/Advertise 

763-270-8604 

Multiple advertising 

opportunities allow you to 

build and maintain your 

brand’s presence within your target market of 

health-conscious individuals. Through cutting-edge, 

inspiring print content and dynamic online 

presence, Natural Awakenings helps you get 

connected and stay effective. Online advertising is 

also very attractive, with great rates and 

opportunities to promote your business. Maximize 

your visibility and take advantage of unique 

opportunities to promote your business. 

PARTNERING UP VIRTUAL 

ASSISTANT SERVICES 

PartneringUpVa.com • 763-270-8604 

As a business owner, you’re 

expected to be available 24 

hours a day, seven days a 

week to run your business, 

leaving you little time to 

focus on what you do best; strategize for growth, market 

your services and serve your clients. Partnering Up takes 

pride in helping small business owners outsource their 

tasks to our top notch, trained and highly skilled Virtual 

and Marketing Assistants that can help you automate 

your business. See ad, page 3. 

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. 

PROFESSIONAL LISTENING 

PROFESSIONAL LISTENING 

BarbBarb Ryan, CSD • 612-922-2389 

Wisdom Listening 

WisdomSisterStudio.com 

Longing for someone who will 

listen without judgment? Facing 

a tough decision and need a 

space to explore possibilities? 

Have some secrets corroding 

your being? Need a place to vent 

about loved ones without repercussions? 

Wisdom Listening can 

help. It’s not therapy or coaching. 

My sole objective is to provide a safe and 

supportive space for you to unburden and explore 

your mind, heart, and soul. Book your virtual session 

now. See ad, page 9. 

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. 


Natural Virus Killer 

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 use 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 

Warts 

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 NATA35. 

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. 


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Natural Awakenings Twin Cities February 2023

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