Natural Awakenings Twin Cities March 2023

HEALTHY LIVING | HEALTHY PLANET
FREE
FOOD & NUTRITION
TWIN CITIES EDITION
MARCH 2023

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Our 5 Core Distinctives
Nuestros 5 Distintivos Principales
Faith Based,
Classical
Education
Educación
clásica basada
en la fe
Discipline
& High
Expectations
Disciplina
y altas
expectativas
Parental
Involvement
Involucramiento
de los padres
Accountability
Responsabilidad
Affordable
for All
Asequible
para todos
Connect with
our team!
¡Conéctate con
nuestro equipo!
Now Enrolling
Grades
K-11
Ahora inscribiendo
grados K-11
Mira este video
para aprender
más sobre
nuestra escuela!
Watch this
video to learn
more about
our school
Hope Academy is a private, Christ-Centered, classical school founded in
2000 to equip youth of the city to become responsible, servant leaders
of the 21st century. Today we serve 587 students in grades K-12!
Hope Academy es una escuela clásica privada, centrada en Cristo, fundada en el
año 2000 para equipar a los jóvenes de nuestra ciudad para convertirse en líderes
responsables y servidores del siglo XXI. Hoy servimos a 587 estudiantes en los
grados K-12.
JOIN US FOR A TOUR!
¡Acompáñanos a un tour!
To RSVP go to:
hopeschool.org/inquire
Visite hopeschool.org/inquire para registrarse.
Questions? Contact our Admissions Team at
admissions@hopeschool.org or 612-489-5154.
March 2023
2300 Chicago Ave Minneapolis MN 55404
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
CONTACT US
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March is the month of the year at Natural Awakenings that we
honor all things food and nutrition. Many of us are adding
more fresh produce into our diets, yet the inflated cost of groceries
can make it difficult to do so. For many of us experiencing less
people in our home due to children leaving the nest or, in my case,
transitioning from caring for four adults (who loved to eat) to only
my husband and me, purchasing and cooking smaller amounts of
food is initially disorienting.
For the past 30-plus years, I have purchased the majority of our
Candi Broeffle
fresh produce at farmers markets or, in winter months, the large
membership warehouses. Now that we no longer need eight green peppers a week or a
20-pound bag of onions at a time, I have been trying to find an affordable way to purchase
smaller amounts of these items. I am surprised by the difference in cost per item and often the
inferior quality. It has made me think about how we can still get the quality and cost to which
we are accustomed without wasting food we cannot use before it goes bad.
Growing up in a large farm family with limited resources, I learned a lot about properly
storing the food we grew, including canning, freezing and dehydrating. These are all fantastic
options for extending the life of fresh produce, but your fruits and vegetables are no longer in
the raw state. Some of the tricks I have learned to extend the life of our raw produce include:
• Nearly ripe bananas – if non-organic, rinse the entire bunch of bananas with cool
water to remove the ethylene gas used to make it ripen them, which will slow the
process. Store in a cool space and wrap the stem of all bananas with aluminum foil.
• Bell peppers, celery, lettuce and zucchini – clean with a mixture of white vinegar and
water, dry completely, wrap in aluminum foil and store in the refrigerator. Cut bell
peppers with the seeds removed can also be stored this way to extend their freshness.
• Berries, grapes and cherry tomatoes – clean and dry thoroughly and store in a glass
jar with a tight-fitting lid. Add a paper towel to the bottom of the jar to absorb any
moisture. These will last up to three weeks when stored this way.
• Whole lemons and ripe avocados – place in a wide mouth canning jar, cover with
water and a tight-fitting lid and store in the refrigerator. If you have used only half
an avocado, you can store the other half, with the pit in place, in the water as well.
• Carrots and cucumbers – clean, cut, place in a glass jar, cover with water and a tightfitting
lid and place in the refrigerator.
• Fresh herbs – cut the stems and place in a jar of cold water, cover the tops with a
plastic bag and place in the refrigerator. For dill, I prefer to clean, dry, chop and freeze
it on a parchment-covered cookie sheet. Once frozen, place in a freezer bag and roll to
remove the air. It can be used the same as you would fresh dill and tastes just as good.
Another idea I have recently implemented is to share with friends larger quantity
purchases. We have a small number of single people and couples who now purchase some
of the produce, eggs and other items I regularly buy from the membership warehouse. I do
most of the shopping and divvying up of the items which is ideal as it allows me to continue
purchasing at the best prices sans waste.
With the increasing costs of groceries and living expenses, we need to be more creative
and collaborative—Bonus: it is also a great way to build community spirit!
In Friendship,
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.
14
14 VEGGIES FOR THE WIN
Five Reasons to Choose
a Plant-Based Lifestyle
17 THE 411 ON
HEALTH COACHING
Contents
17
18 THRIVING WITH
MULTIPLE SCLEROSIS
How to Reduce Inflammation
and Promote Neuroregeneration
20
20 TERRY WAHLS
on Managing Autoimmune Disease
With Lifestyle Interventions
22 SWEET LULLABY
Better Sleep for Children
22
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24 UNDERSTANDING
THE SIX ORGANS OF
DETOXIFICATION
25 THE CELLULAR MAGIC
OF COMPASSION
DEPARTMENTS
6 news briefs
8 health briefs
10 global briefs
12 eco tip
18 healing ways
20 wise words
22 healthy kids
25 inspiration
26 calendar
27 classified ad
28 resource guide
March 2023
5

©Maxshot_PL
news briefs
Solar Co-op Moves
Forward, Accepting
New Members
The Twin Cities Area Solar Co-op is
underway, with more than 50 residents
already signed on, and open to new members
(homeowners and business owners) in
the larger Twin Cities metro area, including
Anoka and Sherburne counties, until April 30.
The solar co-op is a partnership between
nonprofit group Solar United Neighbors
(SUN); the City of Coon Rapids; Minnesota Interfaith Power and Light; the City
of Minneapolis Sustainability Division; and the Minnesota Renewable Energy Society.
Co-op members recently selected Minnesota-based installer iSolar to serve members of
the group through a competitive bidding process. Personalized proposals are going out
now based on the group rate.
SUN expands access to solar by educating Minnesotans about the benefits of distributed
solar energy, helping them organize group solar installations, and strengthening Minnesota
solar policies and its community of solar supporters.
“I am excited to work with iSolar to develop a solution that is good for the planet,
my home and my budget (current and future),” states Cathy Petersen, a solar co-op member
who served on the co-op installer selection committee. “I learned a great deal as a
participant in the installer selection process; it was informative and provided me with the
information I needed to choose to go forward with this investment.”
Co-op members may also be able to use the solar tax credit for rooftop solar thanks
to the passage of the Inflation Reduction Act (IRA) in 2022. The IRA increases the tax
credit to 30 percent and extends it for another 10 years while also expanding other clean
energy incentives like home battery storage. These credits make solar and electrification
more affordable than ever.
The solar co-op is free to join; doing so is not a commitment to purchase panels. By
going solar as a group and choosing a single installer, members can save on the total cost
and have the support of fellow group members and solar experts at SUN.
Since 2013, SUN has been helping neighbors join together and go solar around
the country, completing 325 solar co-ops, and helping more than 7,000 people go solar,
including more than 200 in Minnesota.
For more information, visit SolarUnitedNeighbors.org/twincities.
Releasing Emotional
Baggage
While nutritious food, exercise, great
sleep and managing stress are keys
to maintaining health, research has shown
that community connection plays an even
greater role in our well-being.
Retired Doctor of Chiropractic Bradley
Nelson discovered that many people have
heart walls that can lead to isolation, depression,
divorce, pain, abuse and more. Heart
walls are energetic walls created by our subconscious
mind to protect us from danger. It
turns out emotional baggage is invisible yet
real. Trapped emotions are well-defined energetics
with a shape and a form, and these
emotional energies make up these walls.
Mary Rice, owner of Your Healing
Connection, recommends Nelson’s book
The Emotion Code to all of her clients.
“Releasing heart walls allows people
to feel again, experience more love, joy and
connection and better health,” says Rice. “The
book is filled with life-changing stories and
research of the benefits of this work.”
Cost: $23.49, available at most bookstores.
To learn more, visit YourHealing
Connection.com.
Courtesy of DiscoverHealing.com
6 Twin Cities Edition NAtwincities.com

Courtesy of The Cowles Center for Dance & the Performing Arts
Courtesy of Hope Academy
Courtesy of DiscoverHealing.com
The Cowles Center
Hosts Annual Merge
in March
The Cowles Center for Dance & the
Performing Arts announces their
annual Merge in March evening-length
production, the long-awaited collaboration
between Andy Mor and CABARAVE and
world premiere of Glass Ceiling, from March 17 to 18, at their center in Minneapolis.
The Cowles Center’s Merge program pairs artists from varying genres in unconventional
collaborations and culminates in a premiere, evening-length performance. This
year’s Merge brings together the mesmerizing talents of CABARAVE’s aerialists, fire performers,
flow artists, performance painters, vocalists and musicians with Mor’s brilliant
artistry of hip hop, African and jazz for a truly immersive, Las Vegas-evoking experience
full of strength and empowerment.
“Being a part of the Merge program has been an honor. The Cowles Center has always
been a generous and supportive community, and being asked to be a part of their season
in this way has been a dream,” shares Jessie Storovich, CABARAVE’s president and creative
director. “Andy is someone that our team has admired for a long time, and the nature of
what we do at CABARAVE is already so collaborative across various art forms, so a merge
like this seems like a moment we’ve all been waiting for.”
Mor, Twin Cities-based dancer and choreographer, adds, “On top of this incredible,
spectacular, powerful and dynamic show, the entire evening is set up as an interactive
experience. There will be a bar on the stage when you walk into the theater. Different
types of special performances will occur during the intermissions. We want the audience
to know that this evening is for them and to feel empowered to play and participate.”
While the official performance on the stage is set to begin at 8 p.m., the doors to the
theater will open at 7 p.m., featuring performance painting, music, and a whiskey bar on
stage made available by Brother Justus Whiskey Company.
Cost: $35/regular admission. $70/VIP includes front-row, cabaret-style table and complimentary
beverage. Location: 528 Hennepin Ave., Minneapolis. Audiences and press are invited to a Pay as
You Are preview performance on March 15. For more information, visit TheCowlesCenter.org.
Free Relationship
Program for Couples
in All Life Stages
Having a strong relationship with a
romantic partner can be hard; love
takes learning. When help is needed, finding
trustworthy support can be difficult.
That’s where Strong Couples comes in. This
program just getting started in Wisconsin
is a collaboration between UW-Madison Extension and the University of Illinois Urbana-
Champaign/Illinois Extension and offered by universities in more than 10 states nationally.
The Strong Couples program consists of six, self-paced, online modules on topics
such as communication, commitment, problem-solving and fun and friendship. There
are also five brief video calls with a trained coach.
The Strong Couples program is free and designed for couples together six months or
longer in all life stages. This educational program is not counseling; the initiative teaches
couples to use tools that improve their relationship.
For more information and to register on the UW-Madison Extension website, visit
Parenting.Extension.Wisc.edu/strong-couples.
Kindergarten
with Hope
As parents and caregivers, we seek the
very best for our child, which most importantly
includes a remarkable education.
We want the best for them academically,
but also socially, emotionally and spiritually.
Hope Academy, in Minneapolis, is
uniquely positioned to help in the pursuit
of such excellence as they seek to nurture
both the mind and the heart of every child.
Kindergarten is a special time in a
child’s life. At Hope Academy, they seek to
help the youngest students become lifelong
learners, and it all starts in kindergarten.
During this formative year, they believe in
teaching the whole child from a biblical
perspective. From the small class sizes to
their high academic standards, Hope Academy’s
kindergarten classes are unique.
Hope Academy invites parents to the
campus during the month of March to witness
how teachers create a foundation of joy,
enthusiasm and positive experiences that
their child will always remember. “We are
so optimistic that after experiencing what
Hope Academy can offer children, parents
will want to complete an application,” states
Angela Wilhight, Head of Student Recruitment
and Admissions. “Actually, we encourage
parents to do so right away in order to
reserve their child’s spot next school year.
Once their application is received, a member
of our Admissions Team will reach out
and walk them through the next steps.”
Location: 2300 Chicago Ave. S., Minneapolis.
To learn more and to complete an
application, visit HopeSchool.org/apply. To
set up a tour, visit HopeSchool.org/tour. For
questions, contact the Admissions Team at
612-489-5154 or email Admissions@
HopeSchool.org. See ad, page 3.
March 2023
7

health briefs
Gut Microbiome May
Influence Obesity
A new study may shed light on why some people gain more
weight than others regardless of diet and activity levels.
Led by researchers at the University of Copenhagen and
published in the journal Microbiome, the study found that
being overweight may also be related to the makeup of a
person’s gut microbiome. The researchers studied 85 overweight
adults and found that 40 percent of the participants
had more Bacteroides in their gut microbiome, which are
more effective at extracting nutrients from food, possibly
causing leftover food to be stored as fat. Before they began
their study, the researchers had hypothesized that a long
digestive travel time would allow people to extract more
energy from their food, but they found instead that people
with shorter digestive travel times were actually the ones
that extracted the most nutrition. Those with Bacteroides
had shorter intestinal transit times and higher body weight.
Human-Grade Dog Foods
Lead to Less Poop
Although human-grade foods for pets
are commercially available, little
research has been done on their
health impacts. A 2021 study published
in the Journal of Animal Science
compared the fecal output of
12 dogs that ate one of three types
of dog food: fresh, human-grade
or extruded (kibble). The researchers
found that the dogs that were fed fresh and human-grade
food excreted about half as much as those that were fed
classic, processed dog food. The human-grade foods
were also found to be extremely digestible, and the dogs
that ate them had to eat less food to maintain the same
weight. There were many differences in fecal microbiota
among the three diets, and the scientists stated that this
was likely because of differences in ingredient source,
nutrient concentrations and processing methods.
8 Twin Cities Edition NAtwincities.com
Ssdecoret/ShutterStock.com
Walnuts to
Relieve Exam
Stress
Stressed college students
might benefit by adding walnuts
to their diet before their next
exam. A randomized clinical trial published in the journal
Nutrients sought to investigate the effects of academic
stress and daily walnut consumption on mental health, general
well-being and gut microbiota in a group of 80 college
students. Walnuts are full of nutrients that support brain
and gut health, including omega-3 fatty acids, antioxidants,
melatonin (sleep-inducing hormone), polyphenols,
folate and vitamin E.
The University of South Australia researchers concluded
that daily consumption of one half cup of walnuts improved
self-reported mood and mental health status, metabolic
biomarkers and sleep quality. The data also suggested that
walnuts might counteract the negative effects of academic
stress on the gut microbiota in women. The scientists noted
that more research was needed with respect to males, as far
fewer men participated in this study. They also cautioned that
the placebo effect could have influenced results, as this was
not a blind study.
Supplements That
Help the Heart
A new study conducted by researchers at Brown University
has identified certain supplements that may be beneficial
for heart health. The meta-analysis published in the Journal
of the American College of Cardiology reviewed more
than 884 studies on 27 types of micronutrient supplements
among 883,627 participants and found strong
evidence that omega-3 fatty acid, folic acid and coenzyme
Q10 (CoQ10) are micronutrients that reduce cardiovascular
risk. Omega-3 fatty acid was found to decrease
mortality from cardiovascular disease; folic acid lowered
stroke risk; and CoQ10 decreased all-cause mortality.
Omega-6 fatty acid, L-arginine, L-citrulline, melatonin,
magnesium, vitamin D, zinc, alpha-lipoic acid, catechin,
flavanol, curcumin, genistein and quercetin also showed
evidence of reducing cardiovascular risk.
DionisveraAdobeStock.com
KucherAV/ShutterStock.com
sophiecatShutterStock.com

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March 2023
9

Silver Fillings:
Just ugly?
Or harmful too?
This is a picture
of a “Silver”
or “Amalgam”
filling. It is 50 -
52% MERCURY!
If the mercury in
this filling were spilled in a school,
it would be evacuated....
This is a picture
of a “light cured”
composite filling.
They can last as
long or longer
than mercury
fillings with no danger of releasing
harmful heavy metals.
As noted on Dr. Mercola,
Dr. Oz, and 60 Minutes...
Mercury fillings may have a
significant negative impact on your
overall health.
Make 2023 2017 YOUR year
for healthy choices!
Dr. Madelyn Pearson is the
current president of the
Holistic Dental Association and
has advanced training in safe
mercury removal.
Call or visit our website for
more info: (651) 483-9800
www.NaturalSmilesDental.com
global briefs
Crackdown on Musical Bows
Made from Rare Wood
For centuries, brazilwood (Paubrasilia echinata) has been used to make the
finest bows for classical stringed instruments due to its unmatched ability to
project sound. The wood comes from Brazil’s Atlantic Forest, one of the most
threatened biomes in the world. This once abundant wood is now endangered,
and its trade is regulated under the Convention on International Trade in Endangered
Species (CITES).
Since 2018, Brazilian authorities have been cracking down on brazilwood
smuggling. They’ve confiscated almost 150,000 bows (and sticks) and last
year raided 37 properties connected to their manufacture. In November 2022,
signatories to the CITES treaty voted to expand restrictions
and require permits to export newly made brazilwood
bows. The classical music industry and several
of its stars have voiced their opposition to
such restrictions, but ecologists assert it is
the only way to save the species.
Nations Agree to
Protect Biodiversity
Scientists have warned for
years that as forests and
grasslands are disappearing
at unprecedented rates
and oceans are pressured by
pollution, humans are pushing
Earth beyond tenable
limits. In December 2022,
nearly 200 countries agreed
on a Global Biodiversity
Framework at the United
Nations 15th meeting of the Conference of the Parties to the Convention on
Biological Diversity. The historic agreement represents hope for real progress
to halt the loss of biodiversity. Among its numerous provisions, the framework
commits nations to protect 30 percent of the world’s lands, inland waters,
coastal areas and oceans by 2030; increase financing for nature restoration
and protection; halt human-induced extinction; and protect the rights of indigenous
people. The protections will emphasize areas of particular importance
for biodiversity and ecosystem functioning and services.
Throughout the talks there was division over the strength of the measures
and how to finance them. In a statement released by the Wildlife Conservation
Society, vice president of international policy Susan Lieberman said, “The
[framework] is a compromise, and although it has several very good and hardfought
elements, it could have gone further to truly transform our destructive
relationship with nature.” During negotiations, some countries called for a new
fund to be set up to help preserve biodiversity, but this recommendation was
not included in the final pact.
fotoedgaras/AdobeStock.com
maya_parf/ShutterStock.com
10 Twin Cities Edition NAtwincities.com

First Honeybee
Vaccine Approved
Wooden Wind
Turbines
cfhdesign/AdobeStock.com
Dasya - Dasya/AdobeStock.com
According to the U.S. Department of Agriculture (USDA),
more than 100 U.S. crops depend on pollination by
honeybees and other insects. Safeguarding commercial
honeybee colonies is critical to food production as there
has been an alarming population decline in wild species
due to habitat loss, pesticide use and the climate crisis.
Recently, the USDA granted a two-year conditional
license for a vaccine that protects honeybees from American
foulbrood disease (AFB), a widespread, destructive ailment.
The non-GMO inoculation will initially be available to commercial
beekeepers and can be used in organic agriculture.
Prior to this booster, the only treatment method for AFB
required beekeepers to burn the infected hives and equipment.
According to vaccine manufacturer Dalan Animal
Health, their vaccination is incorporated into the royal jelly,
which worker bees feed to the queen. Once ingested, fragments
of the treatment are deposited in the queen’s ovaries,
providing developing larvae AFB immunity as they hatch.
Image courtesy of Pacific Whale Foundation/PacificWhale.org
Wind turbines provide one of the cleanest sources of energy;
the power they produce is free, helping us reduce our
dependence on fossil fuels. Several European companies
are working to improve wind turbines by further reducing
their carbon footprint. Stora Enso, one of the largest
private forest owners in the world, has partnered with
Voodin Blade Technology of Germany to make sustainable
wooden, wind turbine blades. They are currently producing
66-foot blades and plan to make 262-foot blades in
the future. These sustainable, laminated veneer, lumber
blades have a high load-bearing capacity, are lighter and
reduce the use of fossil fuels in manufacturing. Because
they are relatively lightweight, the blades can be transported
without heavy-duty equipment, further reducing their
carbon impact. Stora Enso is also partnering with Swedish
wood technology company Modvion in an effort to make
wood the material of choice for wind turbine towers.
Injured Whale
Makes Long Journey
Each year, humpback whales migrate from the frigid waters
near Alaska and western Canada to the warm waters
of Mexico and Hawaii to breed and give birth. At the end
of 2022, an extraordinary whale named Moon made the
3,100-mile journey from British Columbia to Hawaii with
a broken back. The Canadian researchers that have been
tracking Moon for the past decade discovered that the
entire lower portion of her tail was bent into an unnatural
“S” shape, presumably as a result of a boat strike.
Researchers speculate the whale made the arduous
journey without the use of her tail, essentially using the
breaststroke to make her migration. The journey left Moon
emaciated when she reached Hawaii, having used up her
fat stores and with no hope of recovery, given the scarce
food resources in the tropical waters. Moon’s story serves
as a cautionary tale for the devastating effects of ship collisions
with whales. Boaters are reminded to treat whale
areas like school zones and slow down to keep marine
creatures safe.
March 2023
11

eco tip
Eco-Friendly Water Heating
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
When it comes time to replace the
water heater, homeowners have
an opportunity to save money and
significantly lower their carbon
footprint by choosing more efficient
appliances. In the U.S., most homes
are equipped with water heaters
that require a large storage tank.
The water has to be heated continually,
leading to $400 to $600 water
heating bills every year.
A tankless model requires less
space, lasts longer and costs less
to operate. Because it does not hold
water, cold water flows into the unit
and is heated only when needed.
This can save energy because the
unit does not need to heat gallons
of water that aren’t being used.
One drawback is that tankless
devices may require a gas line and
may be a challenge for older homes
because of the necessary permits
and electrical upgrades. Whether it
has a tank or not, choose an Energy
Star-certified model, which
is deemed to be more efficient
and often comes with a rebate or
tax credit. Visit EnergyStar.gov for
more information.
Some people may opt for a solar
water heating system, which can
cut annual hot water costs in half.
Web Buttons Inc/AdobeStock.com
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12 Twin Cities Edition NAtwincities.com

Homes that generate their own
power with solar panels may eliminate
the annual cost altogether.
Another option is a heat pump
water heater that uses 70 percent
less energy than standard water
heaters and is currently eligible for
a $300 federal tax credit. According
to Energy Saver, a U.S. Department
of Energy consumer resource
(Energy.gov), heat pump water
heaters use electricity to move heat
from one place to another instead of
generating heat directly.
After installing a new unit, be sure
to recycle the old water heater. Ask
the retailer of the new appliance if
they participate in a take-back program,
or coordinate with the installer
to arrange for proper recycling.
If the water heater doesn’t need
replacement yet, consider that for
every 10-degree decrease in the
temperature setting on a conventional
tank there is a corresponding
3 to 5 percent energy savings.
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Lower temperatures also reduce
mineral buildup and corrosion in the
tank and pipes.
Keep in mind that the easiest way
to lower a household’s water heating
is simply to use less hot water.
Look for ways to decrease the
family’s use of hot water by taking
baths or shorter showers, washing
laundry with cold water and running
the dishwater on the energy-efficient
setting.
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March 2023
13

Veggies for the Win
FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE
by Kiki Powers, MS, CNC
Many of us have come across the term “plant-based eating”. Perhaps the regimen
was recommended to us by a medical or nutritional professional. We may have
read about it in a magazine or seen a documentary on the subject. Scientists
around the globe have studied this lifestyle choice, and persuasive evidence is mounting
that eating a preponderance of foods from plant sources has health merits.
The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor
emeritus of nutritional biochemistry at Cornell University. Based on his extensive
research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and
his commentary appears in Forks Over Knives, an influential 2011 documentary on the
subject that is still worth viewing.
Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly
enjoy might be challenging at first. But we need not completely ban such delights
from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole
grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a
whole food, plant-based, low-fat diet is the winning formula for positive change and longterm
compliance.
Here are five compelling reasons to make this promising dietary shift.
Cost-Effective Disease Prevention
As so many Americans struggle with chronic health issues, including obesity, diabetes
and heart disease, physicians are hard-pressed to find the right combination of treatments
to help their patients lead healthier lives. At the same time, healthcare costs continue to
skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according
to the American Medical Association.
In a 2013 article published in The Permanente Journal, California physicians surveyed
leading research and case studies and found that plant-based diets offer patients a lowrisk,
cost-effective intervention to regulate weight, blood pressure, blood sugar and
14 Twin Cities Edition NAtwincities.com
cholesterol levels. They also asserted that
such eating regimens could reduce the
number of medications patients would
have to take for chronic disease, and that
physicians should recommend such diets
to all of their patients, especially those suffering
from high blood pressure, diabetes,
cardiovascular disease or obesity.
Besides saving money on drugs and
medical procedures, a plant-based menu
has never been easier or more affordable.
According to recent data conducted by
the UK nonprofit Veganuary, plant-based
meals eaten at home cost 40 percent less
than meat- or fish-based meals and take
one-third less time to prepare.
“The most powerful tool I discovered
while in practice for both preventing and
treating chronic diseases such as diabetes,
obesity, heart disease, high blood pressure
and arthritis was the implementation of a
plant-based nutritional plan to a patient’s
life,” says Ted Crawford, a board-certified
family physician featured in two inspiring
documentaries about the life-changing
benefits of a plant-based diet: Eating You
Alive and PlantWise.

Alexander Raths/AdobeStock.com
Click9/AdobeStock.com
Flavor, Freshness and Flavonoids
The latest food trend is a “burger” made entirely of plants. The race
is on to see which one looks and tastes closest to a juicy, all-beef
patty. Whether it’s mushrooms posing as “steak” or wheat-based
seitan kneaded into “chicken”, recipes catering to carnivores have
their audience. For some, these tasty alternatives may offer a path
toward becoming a vegetarian or vegan.
Oven-roasted on a sheet pan, splashed with extra virgin olive
oil and lemon juice, sprinkled with fresh herbs and spices, served
with a creamy dip, slow-cooked in a crockpot, baked into a pie,
frothed into a sweet smoothie or freshly pulled from the vine,
consider the fact that whole, plant-based foods taste delicious on
their own and deserve the spotlight.
They are good and good for us, packed with nutrition while low
in fat and calories. The vibrant colors of fruits and vegetables—as
varied as the rainbow—are evidence of the many healthful attributes
they offer. Ditching animal fats, white flour and sugar in
favor of fresh, whole plant foods found at a local farmers market
ensures a rich intake of vitamins, minerals, trace elements,
phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and
more—the building blocks of a robust, disease-fighting body.
Those that believe a plant-based diet is too limiting might be
surprised to learn that there is a wealth of meat-free culinary
possibilities. Garth Davis, M.D., author of Proteinaholic: How Our
Obsession With Meat Is Killing Us and What We Can Do About It,
notes, “Just 12 plants and five animals compose about 75 percent
of the world’s food, and yet there are approximately 300,000
known edible plant species, only about 150 of which are used
commonly around the world.”
There are so many plant-derived flavors and recipes yet to explore.
Try a new plant-based recipe weekly. Let the kids select
their favorite fruits and veggies to prepare. Enjoy reimagining
old favorites like lasagna, enchiladas, chili and
tacos. Simply swap out the meat in favor of beans,
tofu, tempeh or faux meat products, which have
become quite sophisticated in recent years.
PLANT-BASED RESOURCES
Documentary Films championing plant-based diets
n PlantPure Nation
n Forks Over Knives
n Eating You Alive
n What the Health
Websites offering tips, recipes and advice for plant-prominent menus
n HappyHerbivore.com
n ForksOverKnives.com
n NoraCooks.com
n CleanFoodDirtyGirl.com
Cookbooks that make whole, plant-based foods shine
n Oh She Glows Every Day, by Angela Lindon
n The Happy Herbivore Cookbook, by Lindsay S. Nixon
n The PlantPure Nation Cookbook, by
Kim Campbell
n The China Study Cookbook,
by LeAnne Campbell
March 2023
15

Anti-Inflammatory Benefits
While acute inflammation is a protective bodily response to
heal infections and repair tissues, metabolic inflammation—or
metaflammation—refers to chronic, systemic inflammation.
According to a 2020 study published in The Journal of Allergy and
Clinical Immunology, metabolic inflammation is associated with
increased risk of Type 2 diabetes, nonalcoholic fatty liver disease
and cardiovascular disease.
Numerous studies have explored the inflammatory and
anti-inflammatory effects of foods. According to a 2021 article
in Harvard Health Publishing, the following foods cause inflammation:
refined carbohydrates like white bread; fried foods like
french fries; sodas and other sugary drinks; red meat; processed
meat, including hot dogs, sausage and cold cuts; and margarine,
shortening and lard. Conversely, the best anti-inflammatory foods
are tomatoes; olive oil; leafy, green vegetables such as spinach, kale
and collards; nuts like almonds, walnuts, pistachios and pecans; and
fruit such as apples, strawberries, blueberries, cherries and oranges.
Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines
are also recommended for their anti-inflammatory properties.
Environmental Sustainability
According to the Food and Agriculture Organization of the United
Nations, total greenhouse gas emissions from global livestock
represents 14.5 percent of all greenhouse gas emissions worldwide.
Cattle raised for both beef and milk are the animal species responsible
for the most emissions, which include methane and represent
about 65 percent of the livestock sector’s emissions. Industrially
produced meat is also a leading contributor of global deforestation
and habitat loss as large swaths of the Amazon and other land
masses are cleared for cattle ranching and to produce animal feed.
According to a new model developed by California scientists
and published in the journal PLOS Climate, a global phase-out
of animal agriculture and a shift to plant-based diets over the
next 15 years would have the same effect as a 68 percent reduction
of carbon dioxide emissions through the end of 2100,
thereby boosting humanity’s chances of avoiding the projected
devastation of climate change. Such benefits would result from
a decline in the methane and nitrous oxide emissions associated
with industrialized meat production, coupled with a recovery of
natural ecosystems as fewer forests and land masses are cleared
for animal feed production.
Improved Mental and Emotional Health
Sarah Thomsen Ferreira, an integrative registered dietician and
manager of clinical nutrition at the Cleveland Clinic Center
for Functional Medicine (CCCFM), notes, “Certain foods and
nutrients help your brain to make chemicals that can impact
your mood, attention and focus, while other foods can zap your
energy.” The CCCFM recommends a diet that combines complex
carbohydrates with lean proteins and colorful produce. While lean
proteins may include white-fleshed fish and white-meat poultry,
healthy, plant-based, lean proteins are also found in beans, peas,
lentils and tofu.
Diet can support emotional well-being and perhaps even help
ward off depression and anxiety. A 2017 clinical trial explored
how a plant-based diet, daily exercise and mindfulness techniques
would affect 500 adult men and women diagnosed with moderate
to severe depression and anxiety. After 12 weeks, participants reported
improvements in depression and anxiety, according to the
study abstract published in the journal Complementary Therapies
in Clinical Practice.
Eating a plant-based diet makes sense on many levels. Make
the switch.
Kiki Powers is a health writer, blogger and national speaker
specializing in plant-based nutrition and healthy green living.
Learn more at RawKiki.com.
marilyn barbone/shutterstock.com
16 Twin Cities Edition NAtwincities.com

The 411 on
Health Coaching
by Leah Martinson
©Fizkes
The field of health coaching has grown exponentially over the last decade. While there
is much to celebrate with increased access to this support, there are a few important
things to keep in mind when looking for a coach. Currently, there are two primary
organizations setting standards for establishing scope of practice, codes of conduct, and
regulating the ethics and practice of coaching: the National Board for Health and Wellness
Coaching (NBHWC) and the International Coaches Federation (ICF).
While these organizations provide standardization and regulation, they are limited in
their reach. Currently anyone can self-appoint themselves as a coach regardless of whether
they have completed an accredited training program and received certification or not. A
robust vetting process is vital to assess a coach’s qualifications to support a person on their individual
journey. At minimum, a qualified coach will have completed the appropriate training
and certification to qualify for and receive additional certification through NBHWC or ICF.
A strong relationship with a highly trained and experienced coach can be incredibly
powerful in supporting people in overcoming barriers and unlocking potential. The process
and support provided by a qualified and effective coach can take one’s life and wellbeing to a
whole new level. While many coaching relationships yield these benefits, it can be extremely
harmful when a coach does not have the appropriate training or skills to partner with clients
on a deep and vulnerable journey.
In addition to inquiring about training and certification, ask the coach about their experience.
A great value-add to a coaching relationship comes from significant experience and
efficacy in the area the individual is seeking to engage in the coaching journey. In these initial
conversations, listen deeply for specifics when the coach is responding to questions about
experience. If the answers are vague or surface level, they likely do not have the substantive
experience for added insight into that specific area of exploration and growth.
Be cautious if a coach is making grandiose promises about having the secret to living
a “dream life” with a significant up-front cost to you. There are some predatory models of
coaching that promise people big return on their investment and, in truth, the coach is not
actually trained or certified to lead people through the coaching process. Each person’s path
to their “dream life” and highest level of well-being looks different and comes from within.
A qualified coach will support their clients through exploring all of the twists and turns on
their unique path.
There is a lot of content out there with working definitions of coaching and it can get
a bit confusing when trying to understand what coaching is. The NBHWC definition for
Health and Wellness Coaching is:
“Health and wellness coaches work with individuals and groups in a client-centered
process to facilitate and empower the client to develop and achieve self-determined goals
related to health and wellness. Coaches support clients in mobilizing internal strengths
and external resources, and in developing self-management strategies for making sustainable,
healthy lifestyle, behavior changes.”
A compressed version of the ICF definition of coaching is:
“Coaching is partnering with clients in a thought-provoking and creative process that
inspires them to maximize their personal and professional potential. It helps clients to define
and take action toward the realization of their visions, goals or desires.
Professional coaching uses a process of inquiry and personal discovery to build the
client’s level of awareness and responsibility and provides the client with structure, support
and feedback. The coaching process helps clients both define and achieve professional and
personal goals faster and with more ease
than would be possible otherwise.”
Common themes in both definitions
are that coaching is a client-centered, presence-based
professional relationship that
supports people in cultivating a deeper level
of self-awareness, clarity of vision, understanding
of barriers, and identifying skills
and tools for growth and achieving goals.
Certified coaches are trained in
behavior change and motivational techniques.
Rather than acting as the expert
and giving advice, the coach creates an
environment that gives the client permission
to take the lead. They hold true
to what the client wants, not what the
coach thinks they should want. The client
determines their unique goals through a
process of self-discovery and accountability,
and the coach facilitates change at a
pace set by the client.
A well-trained and certified coach will
have the skills and experience to facilitate a
process that is empowering and client-driven.
This process has the potential to support
people through transformation and stepping
into their highest-level self. It is extremely important
to go thorough vetting when selecting
an appropriate coach for one’s needs.
Leah Martinson is a
nationally board-certified
health and wellness coach
with 10 years of progressive
experience in the field. She is
passionate about partnering
with people through a process
of deep self-discovery, connecting to passion and
purpose and optimizing well-being.
She is offering a special coaching starting
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March 2023
17

Broeffle, CPC
Candi
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healing ways
Thriving With
Multiple Sclerosis
HOW TO REDUCE INFLAMMATION AND
PROMOTE NEUROREGENERATION
by Noelle Citarella, RDN, CDN, IFNCP
Prazis Images/Stock.Adobe.com
For people with multiple sclerosis (MS), the concept of “thriving” is becoming
increasingly attainable thanks to advances in lifestyle-related research. While MS is
not yet curable, life choices that reduce inflammation and promote neuroregeneration
can slow or reverse disease progression. This is great news for nearly 1 million Americans
living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.
Tony Ferro, the founder of Change MS, credits diet modifications for improving his
own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and
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depression. “It was hard work, but the
more I learned and understood, the more
I applied and the better I felt,” he says.
Recognizing the transformative power
of behavioral and attitudinal choices, his
nonprofit helps people with MS adopt a
wellness mindset and learn strategies to
achieve their fullest potential.
According to a 2018 review article
published in Current Nutrition Reports, a
number of recent studies provide strong
preliminary evidence that diet can influence
the rise and progression of MS and
its symptoms. Large-scale clinical trials
are needed to be certain, but the emerging
research suggests that the right foods
not only provide essential nutrients for
cellular function and repair, but also offer
anti-inflammatory effects that slow MS
activity, protect the nervous system from
further damage and allow for nervoussystem
repair.
A study spearheaded by Terry Wahls,
M.D., at the University of Iowa, found a
significant improvement in fatigue, quality
of life and mental health in MS patients
18 Twin Cities Edition NAtwincities.com

following a modified paleo diet that was rich in certain vitamins,
minerals, amino acids and enzymes that have been found to support
energy production and nerve repair.
Eating to Reduce Inflammation
Vegetables should make up the bulk of each meal, followed by a
smaller portion of fruits. Eat many different-colored varietals to benefit
from a full gamut of bioactive compounds. Consume sulfurrich
foods like broccoli, cabbage, asparagus and leafy greens daily.
Quality protein is essential, including omega-3-rich fish, like
salmon, twice weekly. Saturated fats found in butter, cheese and
red meat are associated with inflammation and should be limited.
Use olive oil, which contains more than 30 neuroprotective
antioxidants and has been shown to reduce inflammation and
promote immune tolerance.
An elimination diet may identify food triggers that exacerbate
MS symptoms.
Maintaining a Healthy Microbiome
Most people need 25 to 30 grams of fiber daily. Consume fermented
foods, such as pickled vegetables and kefir, as well as prebiotic
ingredients like onions, garlic, oats, bananas, apples, cocoa and flax
seeds. The microbial fermentation of prebiotic fiber and phytonutrients
produces beneficial byproducts including vitamin K, biotin,
neurotransmitters like dopamine and serotonin, and short-chain
fatty acids, which help promote gut integrity, mood, immune balance
and overall health.
Fasting Regularly
Studies have found that fasting for 12 to 16 hours increases cell repair
and positively impacts hormone balance, metabolism and weight.
Start with an overnight fast of 12 hours and slowly extend the fasting
period one hour at a time to lengthen the body repair window.
Improving Sleep
The body does most of its restorative work while we sleep. Adequate,
quality slumber is crucial for healthy immune function,
balanced hormones and tissue repair. Ensure that the bedroom is
quiet, dark and cool. To keep circadian cycles on track, get a daily
dose of sunlight. Consider taking melatonin, L-theanine, lemon
balm, holy basil, reishi mushrooms or other natural supplements
recommended by a healthcare provider, as needed.
Remaining Active
For people with MS, regular physical activity can improve
their quality of life. According to Dr. Lacey Bromley, a physical
therapist who specializes in neurological rehabilitation, “Study
after study examining the influence of exercise and physical
rehabilitation on persons with MS continue to provide positive
outcomes. With the correct rehabilitation program, there is
ample opportunity for the central nervous system to recover lost
function by enhancing previous motor programs or developing
new neural pathways.”
Staying Hydrated
Fluids are essential for important bodily functions, including
digestion, nutrient absorption, temperature regulation and toxin
excretion. They also help prevent constipation.
Bladder dysfunction, a common MS symptom, leads many
patients to restrict fluid intake. This is inadvisable because even
mild dehydration can promote fatigue, cause urinary tract infections
and impair cognitive function and exercise performance. A
better approach is to decrease caffeine and alcohol consumption
while slowly increasing fluid intake to build up a tolerance for
additional fluids.
A Life Worth Living
By focusing more attention on the delights that can be added
rather than what is taken away, people with MS can move forward
on a much brighter path.
“We want to support our cells, brain and body with the nutrients
we need to thrive, not just survive,” Ferro says. “Make small,
obtainable goals, stay consistent and keep a journal to track your
food, symptoms and journey along the way.”
Noelle Citarella is a registered dietitian specializing in neurological
nutrition and autoimmune disease in the Buffalo, N.Y., area.
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March 2023
19

wise words
TERRY WAHLS
ON MANAGING AUTOIMMUNE DISEASE
WITH LIFESTYLE INTERVENTIONS
by Noelle Citarella, MS, RDN, CDN, IFNCP
Terry Wahls, M.D., is a certified practitioner at the
Institute for Functional Medicine, as well as clinical
professor of medicine at the University of Iowa,
where she conducts clinical trials testing the effect of
therapeutic diet and lifestyle to treat multiple sclerosis
(MS) symptoms. She is the author of The Wahls Protocol:
A Radical New Way to Treat All Chronic Autoimmune
Conditions Using Paleo Principles, as well as an
accompanying cookbook, The Wahls Protocol Cooking
for Life.
When Wahls was diagnosed with MS and later
relegated to a tilt-recline wheelchair in the early 2000s,
she decided to fight back. Drawing upon her medical
background, she identified certain nutrients that were
critical for brain health and started taking supplements.
The disease’s progression slowed as a result, spurring her
to dig deeper. Since then, through rigorous scientific study
and numerous clinical trials, Wahls has developed
groundbreaking
dietary and lifestyle
recommendations
that alleviate autoimmune disease symptoms.
No longer bound to a wheelchair,
she bikes to work every day and stands as
a living testament to the power of tenacity
and strenuous scientific inquiry.
What are the key components
of the Wahls Protocol?
The protocol is a lifestyle that supports
the steadily improving health of everyone,
not just MS patients. It focuses on eating
more vegetables and fruits, and ensuring
sufficient protein. It reduces or eliminates
added sugars, ultra-processed foods, dairy
and gluten-containing grains. While the
diet may get more complex, a great place
for anyone to start is including more
non-starchy vegetables, less
processed food and more
meals cooked at home.
The protocol also includes
lifestyle interventions,
such
as time in
nature,
meditation,
mindfulness and physical
activity. Even for patients who
are wheelchair-bound, going from
chair to bed, exercise will improve
their quality of life. It is a way of approaching
living that creates a more
healthy, nurturing environment.
What excites you most about
your current MS study?
Seeing what happens with brain volume
and quality of life. We hypothesize that
lifestyle changes will get the rate of brain
volume loss to match that of healthy aging.
Jonathan D. Sabin/TerryWahls.com
20 Twin Cities Edition NAtwincities.com

MS patients have brains that are shrinking
three times faster than in healthy aging.
This increases the risk for anxiety, depression
and early cognitive decline. Our study
will be the largest and longest dietary
intervention study done in the setting of
relapsing-remitting MS. We are recruiting
people ages 18 to 70 diagnosed with MS.
During the participants’ three visits, they
will complete surveys, conduct functional
tests, provide blood and saliva samples,
and get an MRI. The participants will be
divided into three groups. One will follow
a modified paleo diet; the second an olive
oil ketogenic, time-restricted diet; and the
third will be the control group. We are
optimistic that the first two groups will get
to healthy aging, and the
control arm will likely
improve, as well.
What is your takeaway on
lifestyle modifications and
multiple sclerosis?
You can reverse symptoms of MS and
restore function. You can have a great
and meaningful life at your level of
function. It is important to find joy,
gratitude and purpose in life as it’s unfolding
now, and doing so will help with
the energy and commitment needed to
do the work that can change the direction
of your healing journey.
To learn more about Wahls’ studies, visit
wahls.lab.uiowa.edu. To participate, visit
wahls.lab.uiowa.edu/join-study or contact
the study team at MSDietStudy@healthcare.
uiowa.edu.
Noelle Citarella is a registered dietitian
specializing in neurological nutrition and autoimmune
disease in the Buffalo, N.Y., area.
I dwell in possibility.
– Emily Dickinson
Echelon IMGzzAdobeStock.com
What is
metabolic
flexibility,
and how do
you improve it?
Fasting improves metabolic flexibility—the
ability to switch between protein, fat and
glucose for fuel. Fasting for two days increases
stem cells. While periodic fasting is
beneficial for metabolism and regenerative
processes, it is hard to sustain because of
our strong biologic drive to eat and dislike
for being hungry. An easier dietary pattern
to sustain long term is time-restricted
eating in a window of six to eight hours.
Our current clinical trial incorporates this
eating pattern.
Is there anything you know
now that you wish you knew
when you were getting started?
How important managing stress is. When
I was diagnosed with MS, I could tell
that stress made my symptoms worse. I
feel I would have done much better had I
maintained my meditation. I am fond of
hormetic stress, that “sweet spot” where
stress could be beneficial. Without stress,
our bones and muscles disappear. Without
the stress of having to learn, our brain
disappears. We just need an equal measure
of relaxation and recovery.
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
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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
March 2023
21

healthy kids
SWEET LULLABY
BETTER SLEEP FOR CHILDREN
fizkes/AdobeStock.com
by Marlaina Donato and Kirby Baldwin
Sleep is essential for both survival and the ability to thrive, yet as children’s schedules
get busier and they spend more time in front of screens, their average sleep time
often decreases. While the American Academy of Pediatrics recommends that kids
between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health,
they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents
have trouble falling and staying asleep.
In a recent study published in The Lancet, researchers at the University of Maryland
School of Medicine found that children that get less than nine hours of sleep per night
have notable differences in areas of the brain that influence memory, intelligence and wellbeing
compared to those that sleep more than nine hours. According to researchers, such
insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.
Why Kids Aren’t Sleeping
Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy
of Pediatrics, recommends that parents look for clues as to why their children can’t sleep,
including stress, increased screen time and less physical activity. However, there may be
other underlying issues.
A lesser-known culprit that may contribute to a child’s compromised sleep is impaired
mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered
mouth doctor and past-president of the International Academy of Biological Dentistry
22 Twin Cities Edition NAtwincities.com
and Medicine. “Most people, including
many dentists, don’t realize the influence
that the mouth has on the body,” he says.
“The mouth is the portal to the inside.
With impaired mouth syndrome, the
child can still chew, smile and talk, but the
body’s health can be compromised.”
While birth trauma, concussion and viruses
can precipitate mouth breathing, and
chronic allergies often exacerbate matters,
immature swallowing can set off a cascade
of problems. The mouth is a critical infrastructure
for proper breathing, circulation,
digestion, energy and sleep. IMS occurs
when jaw development is insufficient,
thereby giving rise to numerous difficulties,
such as a narrower airway, which can cause
hypoxia, or low levels of oxygen. Liao notes
that poor sleep quality can also lead to
learning and behavioral problems.

“Breastfeeding stimulates bone growth
and jaw development through the
tongue’s instinctive action and ideally
enables a child to have a mature swallow
by age 2,” says Amy Dayries-Ling, DMD,
FAIHM, a national spokesperson for the
American Dental Association. In her
book Solve Your Sleep: Get to the Core of
Your Snore for Better Health, Dayries-Ling
connects the dots between the vital role of
the tongue during breastfeeding, balanced
stimulation from the vagus nerve and
beneficial spaces between milk teeth for a
well-developed dental arch.
Correcting Structural
Problems
From a holistic perspective, improperly
working muscles of the tongue, throat
and face or a compromised jawbone can
foster a predisposition to a number of
seemingly unrelated conditions, including
dental problems, teeth grinding, asthma,
bedwetting, attention-deficit hyperactivity
disorder, poor growth, swollen tonsils
and pediatric obstructive sleep apnea.
Dayries-Ling recommends that parents
seek out a myofunctional therapist that
can help retrain muscles and free up the
airway. Building an integrative team is
vital, including a dentist trained to address
structural issues.
“I understand that great health depends
on the ability to breathe efficiently, and
the importance of this starts at birth,” says
David Porter, a dentist and certified airway
mouth doctor at Synergy Dental Center,
who practices in Gillette, Wyoming, and
Sturgis, South Dakota. Porter educates parents
on the importance of proper facial and
airway development in a popular lecture
titled Faces Without Braces.
“Proper airway and facial development
starts with education about nutrition, feeding
techniques, lip ties, tongue ties, jaw position
and oral posture,” he explains. “Spaces
in-between baby teeth are normal and
desirable for proper development. Baby
teeth should not be touching each other or
have signs of wear. When we see this, we
recognize that we already have a problem.
Crooked teeth or a forward head posture
in adolescents and adults is also a red flag
for breathing and sleeping problems.”
To correct problems, Porter offers
parents a number of options ranging from
non-retractive orthodontics and orthopedics
to orthotropics. “There is not a
one-size-fits-all when it comes to children’s
airway health,” he remarks. “Airway problems
have reached epidemic proportions in
our society, and we see this in the literature
as chronic disease continues to become
more prevalent. Breathing and sleeping are
the most important factors in our effort to
achieve optimal health.”
Life seems to be a much brighter place
after a good night’s sleep, and kids are our
future. Digging deeper for their optimum,
long-term well-being is a vital investment.
Marlaina Donato is an author, painter and
host of multimedia art exhibits intended
for healing the community. Connect at
WildflowerLady.com.
Kirby Baldwin is an editor and writer for
KnoWEwell, the Regenerative Whole Health
Hub and parent company of Natural Awakenings
Publishing Corp.
Empower Natural Health By Mouth
“The Mouth Is To Humans What Roots Are To Plants”
An AMD’s Mission: To help you turn back illness and turn on
wellness naturally through our evidence-based impaired Mouth
diagnosis and Holistic Mouth solutions
Your Pain, Fatigue & Chronic Illness May Be Rooted in:
1. Crowded Teeth & Deficient Jaws
2. Pinched Airway
3. Clicking/Popping Jaw Joints
4. Teeth Grinding
5. Tongue-Tie & Abnormal Swallowing
6. Weak Chin, Double Chin
7. Sunken Mid-Face, Flat Cheekbones
8. Teeth Pulled & Spaces Closed For Braces.
“Get your airway back, get your sleep back, get your life back” – Angela, patient
“Impaired Mouth Diagnosis should have been the first course in dental school.”
– Dr. J. Yelle, Monument, CO
HolisticMouthSolutions.com
@6_foot_tiger
Dr. Felix Liao, DDS
Impaired Mouth Symptoms Short List:
1. Aches & Pains in Head, Jaws, Neck Shoulders & Back
2. Fatique, Brain Fog, Lack of Motivation
3. Post-Nasal Drip & Frequent Colds & Flu
4. Teeth Grinding & Jaw Joint Troubles
5. Snoring, Sleep Apnea, CPAP Intolerance
6. Anxiety, Depression, Irritability/Hostility
7. “Empty Tank” From Adrenal Fatique, PMS/ED
8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks
Join free
Webinar to
learn more.
s
March 2023
23

©Mi_Viri
Understanding the
Six Organs of Detoxification
by Joyce Sobotta
When heavy metals and toxins accumulate in the body,
the six organs of detoxification begin working to eliminate
and reinstate overall health.
The liver filters blood and sends the waste material to the
colon. If the body is dehydrated and the colon cannot flush correctly,
it sends the waste back into the blood, then through the liver
again, and then back to the colon. It is a vicious circle and the liver
becomes overworked.
The liver also becomes challenged with too little sleep, or
too many hydrogenated fats in processed foods, fried foods and
desserts. Foods that are supportive of liver detoxification include
cabbage, broccoli, garlic, beets, salad greens, lemon and lime
juice, and green apples.
The kidneys’ role is to flush waste and toxins from the blood
by turning it into urine after it has been cleaned by the liver. To
support detoxification, drink at least one half your body weight
in ounces of water daily. Consume organic greens, herbs and teas
which promote kidney detox.
Some foods flush the kidneys and promote healthy blood
A PATH OF SELF-MASTERY
MYSTERY SCHOOL TRAINING
TOOLS FOR LIFE
HEALING
MEDITATION
GAIN JOY
INNER PEACE
CLARITY
pressure, while others act as renal tonics to flush extra toxins and
prevent bacteria buildup. These foods are parsley, cilantro, green
tea, nettle, alfalfa, cranberry, dark cherries and juniper berries.
The lungs are responsible for filtering out carbon dioxide,
fumes, molds, allergens and airborne toxins. They work to detox
by simply breathing and exhaling deeply. The lungs and respiratory
system expel toxins through sinus drainage or coughing. Sleeping
soundly also promotes lung detox. Foods with spicy/pungent flavors
and slippery/soothing textures are best for lung detoxification,
and include mustard, turnip, radish, wasabi and cayenne.
The lymphatic system removes byproducts of infection as
well as bacteria, viruses and other pathogens. Lymph nodes, found
in chains throughout the brain and body, can become tender and
swollen when an infection is
being cleared. These lymph
cells are picked up by tiny
blood capillaries and filtered
through the spleen and
thymus gland. The lymph
system requires movement
to function well.
Stimulate lymph flow with cardiovascular exercise, sweating and
massage. Encourage lymph movement by tapping ten times on the
sternum (the thymus gland is behind the sternum). Lymph detox can
also be promoted by gently using a natural bristle brush or sea sponge
and brushing the skin in a circular motion. Foods that help the lymph
detox are ginger, turmeric, lemon, lime, grapefruit, seaweed and garlic.
The colon excretes solid waste so that it is not recirculated into
the bloodstream. It also houses protective bacteria that make up the
body’s ecosystem known as the microbiome. Help the colon detox by
increasing the intake of soluble and insoluble fiber and water. Foods
that are beneficial for the colon are lentils, flax seeds, chia seeds, sauerkraut,
kimchi, kombucha, kefir, apple cider vinegar, squash, apples,
plums, prunes, pears, sweet potatoes, beets, turnips, onions and garlic.
The skin is the largest elimination organ, always exchanging
oxygen and waste. When the other detoxification organs are overwhelmed
and not working properly, toxins will come out through
the skin. Symptoms like hives, rash, psoriasis and eczema can
develop from not being able to eliminate toxins. All forms of detox
benefit the skin—especially exercise, dry skin brushing, Epsom salt
baths, and infrared saunas.
Reduce overall “body sludge” to give the body a lift. The organs
of detoxification thrive on foods that benefit them. We must
always consider where the foods we consume come from and how
they benefit personal and planetary detoxification.
This was excerpted from the Nutrition and Digestion chapter
in Sobotta’s book Breast Health is in Your Hands.
JOIN
NEWSLETTER
AND RECEIVE
A FREE
MEDITATION
SCHEDULE A FREE CONSULTATION
CALL OR TEXT: 763-222-8600
7801 E BUSH LAKE RD, #240, BLOOMINGTON
WWW.GENEVIEVEWACHUTKA.COM
Joyce Sobotta is the published author of Breast
Health is in Your Hands, Tips for Breast Vitality
and Sensuality, and founder of the international
business Healthy Girls Breast Oil, a unique and effective
essential oil blend for breast health, and offers
consultations for natural breast health. For more
information, visit AromatherapyNaturesWay.com.
24 Twin Cities Edition NAtwincities.com

inspiration
The
Cellular Magic
of Compassion
by Marlaina Donato
Dropping off a homemade treat on a neighbor’s porch or going out of our way
for a stranger can make the recipient’s day, but the giver also gets a boost.
Thanks to a scientifically proven cascade of feel-good chemicals like oxytocin,
serotonin and dopamine, performing regular acts of kindness forges new neural pathways
in the brain, amping up our cognitive ability while reducing symptoms of anxiety
and depression.
The “helper’s high” is as real as the runner’s high and, according to sources cited by
the Random Acts of Kindness Foundation, neurotransmitters stimulated by compassion
have a stronger influence on health and longevity than exercise and other positive
lifestyle factors.
Studies show that practicing kindness for just seven days increases happiness, but
the magic is ephemeral. Oxytocin, the “love chemical” that bonds humans to each
other, floods the bloodstream for only four minutes after a positive interaction, which
means the more doors we hold for each other and the more we offer small soul-gifts to
others, the more we train our brains to be happier and our bodies to be less sensitive to
chronic pain patterns.
Таня МикитюкAdobeStock.com
Of course, giving must be counterbalanced
with a healthy ratio of receiving.
Expressing compassion to ourselves is
equally as important and effective. Including
the self is paramount in purposeful
generosity. Allowing ourselves the
full range of human emotions without
judgement, giving our bodies that muchneeded
extra hour of sleep, buying fresh
flowers for our office and crediting ourselves
for daily accomplishments are all
easy ways to turn on endorphins.
The more joyful we can be in our own
skins, the more likely we are to beam
that joy out into the world. Being both
giver and receiver to ourselves blesses us
with an understanding of why expressing
benevolence is vital to the planet. “The
more you are motivated by love, the more
fearless and free your action will be,” said
the Dalai Lama, exemplifying how giving
in itself is the greatest reward.
Marlaina Donato is an author, painter and
host of multimedia art exhibits intended
for healing the community. Connect at
WildflowerLady.com.
COMING IN APRIL
SUSTAINABLE
LIVING
March 2023
25

calendar of events
featured event
Discover Your Highest
Purpose
Sri Harold Klemp, the spiritual leader
of Eckankar, shares wisdom through
stories and spiritual insights that bring
meaning, connection and humor to the
workings of Spirit in everyday life.
Fridays at 7pm
Watch on Channel 6 or via MCN6.org
For more information, visit Eckankar.org,
TempleOfECK.org or
Facebook.com/Eckankar.
MONDAY-FRIDAY, ALL MONTH
Honoree Visitors Welcomed – You are invited
to come and learn more about the Hope Academy
community with an in-person tour scheduled at
your convenience during regular school hours. Call
612-540-2092 or RSVP at HopeSchool.org/inquire.
TUESDAY, MARCH 7
One-to-One Computer and Tech Help – 1:30-
3:30pm. Individual, basic, computer and technology
help is now available by appointment at the New
Brighton Library. Staff will help 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.
Virtual Full Moon Meditations – 7-8pm. Join Annette
Rugolo in a monthly Full Moon journey to the
sacred city of Shamballa. Shamballa is a Sanskrit
word that means “place of peace” or ‘peace of silence’.
The energy of the Full Moon of each month
assists us in expanding and heightening this peace,
not only for ourselves but for humanity. $98 for 13
meditations. Online. AnnetteRugolo.com/calendar.
TUESDAYS, MARCH 7, 14, 21
Career Services – 10am-4pm. Open to everyone
for drop-in job search assistance and career planning
including: resume development, applying to job
postings, interview tips, networking, LinkedIn, and
more. Free. Maplewood Mall, 3001 White Bear Ave.,
Saint Paul. RCLReads.BiblioCommons.com/events.
Merriam Park Book Club – 1:30-2:30pm. Join
Alaina from Merriam Park for monthly discussions
of contemporary fiction. If you need a copy of the
current month’s book, stop by Merriam Park Branch
Library. Free. 1831 Marshall Ave., Saint Paul. Sppl.
BiblioCommons.com/events.
WEDNESDAY, MARCH 8
Dislocated Worker Program – 2-4pm. Drop in and
meet a career navigator from Goodwill-Easter Seals.
Navigators can provide career counseling and assessments,
résumé assistance, interview preparation,
and information on career certifications and training
programs. Free. 565 Prairie Center Dr., Eden Prairie.
Hclib.BiblioCommons.com/events.
Muscles Test Your Family – 6:15-7pm. Understand
the basics of muscle testing and learn how you
can test your family at home. Must bring a testing
partner. RSVP 651-771-1703. Free. 6993 35th St
N #2, Oakdale. NutritionChiropractic.com/events.
WEDNESDAYS, MARCH 8, 15,
22, 29
Fearless and Friendly Knitting Group – 10am-
12pm. For people at all skill levels. Drop in or stay
the entire time. Learn how to knit or practice new
techniques. Bring your own needles and yarn, please.
Other needlecrafts welcome. Free. Nokomis, 5100
34th Ave. S., Minneapolis. Hclib.BiblioCommons.
com/events.
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. Meet
other local crafters and share in the joy of making
cool things. Drop in or stay the entire time. Free.
620 Rice St., Wayzata. Hclib.BiblioCommons.
com/events.
Mom’s Bible Studies (English) – 10am-12pm.
Come join other moms for a wonderful time of
Christ-centered learning, growing and fellowship.
Light breakfast & childcare provided. Free. First
Care/Odam Clinic Building, 2015 Chicago Ave.,
Minneapolis. HopeSchool.org/family-ministry/
family-resources.
THURSDAY, MARCH 9
Creating a Successful Etsy Shop: Opening Your
Shop – 6-7:30pm. Learn how to establish an online
business to sell your handcrafted or vintage products
using Etsy. Each session will focus on a best practice
for your business; register for specific sessions or attend
the entire series. Free. 2180 North Hamline Ave.,
Roseville. RCLReads.BiblioCommons.com/events.
Knitting, Knatters, & Crafts Circle – 6:30-
7:45pm. Join us for fun and relaxation with people
who want to learn how to knit and those who want
to bring their own knitting or other crafts. A knitting
instructor will run the circle and provide materials as
well as instruction. Free. 1974 Ford Parkway, Saint
Paul. Sppl.BiblioCommons.com/events.
FRIDAY, MARCH 10
Tech Help Clinic – 11am-1pm. For all tablets,
smartphones, and laptops. Bring your questions,
problems and concerns. If we can’t answer the
question, we’ll find resources or organizations
that can. No registration required. Free. 1831
Marshall Ave., Saint Paul. Sppl.BiblioCommons.
com/events.
VIERNES, MARZO 10, 17, 24, 31
Spanish Bible Study (Jesús y las Mujeres) – 10
am a 12 pm. Todos los viernes y un sábado al mes
durante siete semanas. Inscribase con Gloria Reyes
enlace de padres latinos al 612-540-2039.
SATURDAY, MARCH 11
Arts Roseville Featured Artist: Duane Tougas
– 11am-12pm. Tougas is a multi-discipline artist
who works with whatever material he gets his
hands on. He’s performed puppetry in the U.S.
as well as Korea, England, Dominican Republic.
Free. 2180 North Hamline Ave., Roseville.
RCLReads.BiblioCommons.com/events.
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. 12601 Ridgedale Dr., Minnetonka.
Hclib.BiblioCommons.com/events.
Sewing, Knitting & Crocheting Workshop –
1-4pm. Learn to knit, crochet and sew. A very
talented volunteer can help you get started, or if you
have unfinished objects, you can get help finishing
them. Sewing machines available in the Innovation
Lab, as well as fabric, yarn, etc., or you can bring
your own. Free. 90 West 4th Street, Saint Paul. Sppl.
BiblioCommons.com/events.
Understanding Alzheimer’s and Dementia –
2-3pm. Alzheimer’s disease is not a normal part of aging.
Join us to learn about the impact of Alzheimer’s;
the difference between Alzheimer’s and dementia;
stages and risk factors; current research and treatments
available for some symptoms. Free. 337 Water
St., Excelsior. Hclib.BiblioCommons.com/events.
Website Basics for Artists – 2-4pm. Get a big picture
view of the components of your artist website, find
clarity on whether you need a website for your artistic
practice and learn the basics of creating a website.
Free. Online. Hclib.BiblioCommons.com/events.
Historical Building Tour – 4-5pm. Enjoy a guided
tour of the 100-year-old building, designed in the
Italian Renaissance Revival style. Tour is approx. 30
minutes. Free. George Latimer Central Library, 90
West 4th Street, Saint Paul. Sppl.BiblioCommons.
com/events.
Learn the Basics of Zoom Meetings – 6-7pm. Learn
the basic features of using Zoom Meetings. There
will be time for questions following the presentation.
You must provide a valid email address to participate.
Online. RCLReads.BiblioCommons.com/events.
How to Maintain Hardware (Computers, Tablets,
Smartphones) – 6-7:30pm. Easy-to-perform steps you
can take to ensure your devices stay in optimal shape.
We’ll discuss tools and techniques for optimizing your
devices, backing up your data, and how to stay ready
to fend off crashes, viruses, and other computing woes,
with a special focus on setting up new equipment.
Online. RCLReads.BiblioCommons.com/events.
SATURDAYS, MARCH 11, 18, 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.
26 Twin Cities Edition NAtwincities.com

Pregnancy, Childbirth, Postpartum and Baby
Classes – 6-7pm. Classes are held virtually online
throughout the month and are led by our top AID
instructors. AID utilizes state-of-the-art 3D visual
aids and activities to keep it fun and engaging while
presenting the latest evidence-based material on
each topic. $35. Online. Childbirth-Classes.com.
MONDAY, MARCH 13
Green Seniors: Maple Season – 10-11am. Learn
how one of nature’s tastiest treats travels from maple
trees to your kitchen table. Identify trees for tapping,
discover the history of syrup production, and visit
Dodge’s sugar shack to sample different syrups.
$5. Main Property, Farm Entrance 3, 1701 Charlton
Street, West St. Paul. DodgeNatureCenter.org/event.
Elements of Poetry – 6-7:30pm. Learn about the
fundamentals of poetry, including language, form
and imagery. Poetry writing prompts will be shared.
Free. 1315 Lowry Ave. N., Minneapolis. Hclib.
BiblioCommons.com/events.
Accelerate Your Healing – 6:15-7pm. Learn what
steps to take to get better quicker, stay healthy longer
and save money. Free. 6993 35th St N, #2, Oakdale.
NutritionChiropractic.com/events.
TUESDAY, MARCH 14
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.
TUESDAY, MARCH 14
Queer Book Club – 6:30-7:30pm. Join our discussion
of new and interesting books written by queer
authors or on queer topics – LGBTQIA+ centered
program. Bring along your book recommendations
for future meetings. Free. Online. Hclib.BiblioCommons.com/events.
WEDNESDAY, MARCH 15
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.
THURSDAY, MARCH 16
Himalayan Cooking: Nepali Momos – 6-8pm.
Learn to make momos, a popular Nepali dumpling
that can be made with meat or vegetarian fillings.
Perfect the art of folding momos and enjoy them at
the end of class with sauce. Class includes a plate
of momos and momo sauce. $35 non-member, $30
member. 1500 West 7th St., Saint Paul. MSMarket.
coop/event.
FRIDAY, MARCH 17
Genealogy by Appointment: Tools of the Trade
– 2:30-4pm. Library Associate Emily is trained in
genealogical research and can show you the tools
you need to get started on your genealogy journey
or to break down the wall of missing information.
Free. Highland Park, 1974 Ford Parkway, Saint
Paul. Sppl.BiblioCommons.com/events.
SATURDAY, MARCH 18
Open Door Support Group – 10:30-12pm. NAMI
Minnesota’s Open Door support groups provide
ongoing support for individuals with an anxiety or
panic disorder. Groups are a place to find support,
learn new skills and strategies, and better understand
and manage anxiety in daily life. Free. 5100
34th Ave. S., Minneapolis. Hclib.BiblioCommons.
com/events.
Artist Websites: Tips and Tricks – 1-3:30pm.
Learn about user-friendly website organization and
design, how to maximize your online presence and
get real-time feedback on an existing website. Free.
Online. Hclib.BiblioCommons.com/events.
TUESDAY, MARCH 21
Magazines, Newspapers, and More – 10am-12pm.
The Library offers a vast and varied selection of online
research and learning resources. Learn how to find
magazines, newspapers, and other popular materials
from the Digital Library. Free. 4560 Victoria St., N.
Shoreview. RCLReads.BiblioCommons.com/events.
Virtual Class – Great Global Greens – 5:30-
7:30pm. When we resolve to eat more healthfully,
it usually includes adding more leafy greens to our
lives. Luckily, every culture and cuisine has ways of
preparing greens that use the flavors of hearty greens
with spices and seasonings for time-tested favorites.
Free. 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.
THURSDAY, MARCH 23
iPhone Basics: Navigating iOS – 6-7:30pm. This
beginner class will introduce you to the iOS interface,
Siri (your virtual assistant), browsing the internet
using Safari, downloading apps, and some iPhone
tips and tricks. Free. 4560 Victoria St N., Shoreview.
RCLReads.BiblioCommons.com/events.
featured event
Inner Diamond Cosmic
Basic Virtual Class
In this program, you will connect with
the 5th-dimensional vibrations of our
universe as you travel home to the Great
Central Sun via the Dolphin Way, connect
with the Golden Dolphin and your
own dolphin pod as you invite them to
be your guides on this cosmic journey,
become open to subconscious memories
of your own personal connection with
universal beings and experiences.
Friday & Saturday,
March 24 & 25 All day.
$348. Early registration thru
March 18 - $298.
Online. AnnetteRugolo.com/calendar.
featured event
The Light Up
with Nea Clare
This Live Channeling Event with
Nea Clare is an opportunity for you
to connect with a community of
like-SOULed beings for inspiration,
connection and alignment.
Sunday, March 26
from 3-6pm
Cost: $20
Strike Theatre, 824 18th Ave NE.,
Minneapolis. YesWardCoaching.com/LightUp.
featured event
Spiritual Codes
Virtual Class
The Spiritual Codes is an amazing program
that will help you understand both
your personality challenges and your soul
gifts from a unique perspective. During
this 3-week course, you will learn about
each Code in detail, exploring their influences
on your life.
Tuesday, March 28,
7-8:30pm.
$198. Early registration thru
March 22 - $118.
Online. AnnetteRugolo.com/calendar.
classifieds
Fee for classifieds is $1 per word/per
month. To place listing, email content
to Publisher@NAtwincities.com.
Deadline is the 10th of the month.
FEATURED CLASSIFIED
SUMMER TEACHER RESIDENCY – Applications
are open for our Summer Teacher Residency
position. This is a paid internship during Summer
Session for college students or career changers
interested in teaching. If you know anyone who
might be interested, make sure to pass the info along.
HopeSchool.org/happenings.
March 2023
27

EVENTS FOR KIDS
TUESDAYS, MARCH 7, 14, 21, 28
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
Paul. Sppl.BiblioCommons.com/events.
TUESDAY, MARCH 7
Level Up Board Gaming – 3-4pm. Hang out, mess
around and geek out at the George Latimer Central
Library. Join us for a friendly game of chess or a
competitive game of Uno. From complete beginners
to more advanced players, all are welcome. Free.
George Latimer, 90 West 4th St., Saint Paul. Sppl.
BiblioCommons.com/events.
WEDNESDAY, MARCH 8
FunLab Rice Street – 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. 1011 Rice Street, Saint
Paul. Sppl.BiblioCommons.com/events.
STEAM Workshop – 5-6pm. Programming to educate
and entertain youth on topics in Science, Technology,
Engineering, Art and Math led by the Franklin
Library Teen Tech Squad. Free. 1314 E. Franklin Ave.,
Minneapolis. Hclib.BiblioCommons.com/events.
WEDNESDAYS, MARCH 8, 15, 22
Baby Storytime Brookedale – 10-10:30am. 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. 6125 Shingle Creek Pkwy,
Brooklyn Center. Hclib.BiblioCommons.com/events.
THURSDAYS, MARCH 9, 16
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.
THURSDAYS, MARCH 9, 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.
BiblioCommons.com/events.
SUNDAYS, MARCH 12, 19, 26
Virtual Dungeons and Dragons for Teens –
2-3pm. For teens and tweens in grades 6-12. Come
and adventure with us. No experience needed. We
will be using the programs Zoom and Roll20 to run
our sessions, both are free to use. Email address
required for registration. Free. Online. RCLReads.
BiblioCommons.com/events.
MONDAY, MARCH 13
Ukulele Storytime with Ms. Rose – 10:30-
11:15am. Sing along with Ms. Rose and her
ukulele to explore interactive songs featuring
puppets and movement. Engage with different
musical styles, learn new songs and have fun with
favorite tunes. Free. 4560 Victoria St., N. Shoreview.
RCLReads.BiblioCommons.com/events.
Homework Help – 5:30-7:30pm. Students of all
ages are welcome to stop by for assistance with completing
assignments. A tutor will be on hand to help
keep you on track. Free. 2180 North Hamline Ave.,
Roseville. RCLReads.BiblioCommons.com/events.
MONDAYS, MARCH 13, 20, 27
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 caregiver, no registration necessary.
Free. 2150 2nd Street, White Bear Lake.
RCLReads.BiblioCommons.com/events.
TUESDAY, MARCH 14
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. After the
circle meeting, we will watch a film of the youth’s
choosing. Free. 347 E. 36th St., Minneapolis. Hclib.
BiblioCommons.com/events.
Read with an Animal – 5:30-7:30pm. Grades
1-3. Cuddle up with a certified therapy animal and
practice reading aloud. Free. 8001 Main St. N.,
Maple Grove. Hclib.BiblioCommons.com/events.
WEDNESDAY, MARCH 15
Lego Lab – 6:30-7pm. Calling all future engineers
and architects. We’ve got the bricks, but we
need you to bring your imagination. No experience
necessary. We’ll also have DUPLOS®, so
all ages are welcome. Free. 2727 E. Lake St.,
Minneapolis. Hclib.BiblioCommons.com/events.
SATURDAY, MARCH 18
Kids Chess Club – 10-11:30am. Welcome all kids
who want to play chess with other kids. Play for
fun and to learn chess basics. Open to all children
in grades K-6. All levels are encouraged to attend,
and new players will be offered help to learn the
rules and get started. Free. 2880 Hennepin Ave.,
Minneapolis. Hclib.BiblioCommons.com/events.
SATURDAY, MARCH 18 & 25
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-aged readers who need that
extra practice to participate in this special program.
Free. 2180 North Hamline Ave., Roseville.
RCLReads.BiblioCommons.com/events.
TUESDAY, MARCH 21
Teen Dungeons and Dragons – 6:30-8pm.
Dayton’s Bluff library is a safe space for both
experts who want to join a campaign and newbs
who want to learn the game. Free. Dayton’s Stuff,
645 E 7th St, Saint Paul. Sppl.BiblioCommons.
com/events.
community resource
guide
Connecting you to the leaders in natural
health care and green living in our
community. To find out how you can be
included in the Community Resource
Guide, email Publisher@NAtwincities.
com to request our media kit.
BODY WORK
MYOFASCIAL RELEASE &
CRANIOSACRAL THERAPY
Barb Ryan, 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.
See ad, page 9.
COACHING
ANNETTE RUGOLO
Soul Coach, Author and Teacher
AnnetteRugolo.com
We are in a time of fast evolution
and we have the opportunity to release
deeply held emotional and
mental patterns along with karmic
lifetimes that are keeping us stuck.
The tools I have acquired and honed
for more than 20 years will help you
move beyond the stuck places in
your life and help you align with the light of your soul.
You will receive tools of empowerment that will help
you continue on your life’s path and soul’s journey.
See ad, page 19.
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 18.
28 Twin Cities Edition NAtwincities.com

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 9.
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. See ad, page 12.
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 10.
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 25.
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 6.
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 13.
EDUCATION
HOPE ACADEMY
2300 Chicago Ave. S.,
Minneapolis, MN 55404
612.489.5154 • HopeSchool.org
Hope Academy is a private,
Christ-centered opportunityequalizer
education for
inner-city youths. Currently
we serve 550 students in
grades K-12, with a vision
of growing to 700 students. We encourage your
questions and welcome your presence. Contact us
today! See ad, page 3.
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
AnnetteRugolo.com
Is the energy of your home depleting
you or supporting you? If you
feel like you are hitting your head
against a brick wall, it may be the
wall of dense energy in your home.
To more easily expand into our
light and our soul purpose, it is
important that the spaces we live
energetically support us. Contact
me for more information on dowsing, environmental
healing and space clearing. See ad, page 19.
March 2023
29

GRAPHIC DESIGN
CAMPFIRE STUDIO
Sara Shrode, Graphic Designer
612-554-6304 • CampfireStudio.net
Sara@CampfireStudio.net
Ignite the possibilities of
your next project by
having Campfire Studio
design it! Innovative, fullservice
graphic design studio that takes the essence
of a campfire—warmth, stories, community—and
infuses it into every design project we do.
HEALTH FOOD STORES
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St Paul
Mastels.com • 651-690-1692
Mastel’s Health Foods is Minnesota’s
oldest health and wellness
store. We carry a full line of
vitamins, minerals, supplements,
herbs and more. We emphasize
organic, biodynamic, biodegradable,
holistic and hypoallergenic
products and pride ourselves on
stocking hard-to-find items. See
ad, page 9.
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.
INTEGRATED HEALTH
GENEVIEVE WACHUTKA
7801 East Bush Lake Rd., Suite 240,
Bloomington
763-222-8600 • GenevieveWachutka.com
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 24.
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 13.
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 19.
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.
30 Twin Cities Edition NAtwincities.com

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32 Twin Cities Edition NAtwincities.com