Natural Awakenings Twin Cities July 2023

HEALTHY LIVING | HEALTHY PLANET 

FREE 

The Microbiome 

Connection 

How Soil and Human 

Health Are Related 

Fighting Climate 

Change in the 

Garden 

Regenerative Techniques 

for a Healthy Ecosystem 

Hues of Health 

Benefits of a Colorful Diet 

Gut Health 

for Kids 

Clever Strategies 

for Picky Eaters 

From Intentions 

to Results 

Nurturing Growth and 

Achieving Lasting Change 

REGENERATIVE 

ORGANIC CONNECTIONS 

TWIN CITIES EDITION 

JULY 2023

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July 2023 

3

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Tooth by the Lake 

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healthier lives on a healthy planet. 

16 

14 FIGHTING CLIMATE 

CHANGE IN THE GARDEN 

Regenerative Techniques for a 

Healthy Ecosystem 

Contents 

14 

16 THE MICROBIOME 

CONNECTION 

How Soil and Human Health Are Related 

19 EATING HEALTHY AND 

MINIMIZING FOOD WASTE 

IN PRACTICAL WAYS 

How a Minneapolis School Navigates 

Food Waste and Nutrition for Over 

500 Students 

19 

20 HUES OF HEALTH 

Benefits of a Colorful Diet 

26 

ADVERTISING & SUBMISSIONS 

24 GUT HEALTH FOR KIDS 

Clever Strategies for Picky Eaters 

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26 FROM INTENTIONS 

TO RESULTS 

Nurturing Growth and Achieving 

Lasting Change 

DEPARTMENTS 

6 news briefs 

10 health briefs 

12 global briefs 

14 green living 

19 community 

spotlight 

20 conscious eating 

24 healthy kids 

27 calendar 

29 resource guide 


5

news briefs 

Fall Retreat for Healthcare Professionals 

Explores Therapeutic Potential of Ketamine- 

Assisted Therapy 

Integrative psychiatrist Erica Burger, of 

Driftless Integrative Psychiatry, along with 

psychologist Ciara Christensen will facilitate 

the Red Clover Ranch Fall Retreat, from September 

7 through 10, at Red Clover Ranch, 

in Soldiers Grove, in Wisconsin’s Driftless 

Area. This four-day group retreat is designed 

for healthcare providers to learn more about 

and experience ketamine-assisted therapy 

and psychedelic integration breathwork. Spots are limited to eight participants. 

“Our fall retreat is designed for healthcare professionals seeking a transformative journey 

towards healing, self-care and nourishment. This retreat offers a safe and effective way to 

explore the therapeutic potential of ketamine-assisted therapy,” explains Burger. “By combining 

the power of ketamine with therapeutic techniques such as psychedelic breathwork, we 

offer a unique opportunity for healthcare professionals to deepen their understanding of the 

therapeutic benefits of this emerging field.” 

Christensen has specialized training in clinical hypnosis and working with non-ordinary 

states of consciousness. Burger has considerable expertise in both modern and traditional 

approaches in improving emotional well-being. 

Cost: $2,959 for shared cabin; $3,379 for single cabin (one available). Location: 44727 Co Rd. X, 

Soldiers Grove, WI. For more information and/or to register, email Info@DriftlessIntegrative 

Psychiatry.com or visit DriftlessIntegrativePsychiatry.com/fallretreat. See ad, page 23. 

Transformational 

Retreat in California 

August 16 to 19 

Join Annette Rugolo, spiritual guide and 

teacher, for a three-and-a-half-day retreat 

on one of the most enlightened mountains on 

our planet. Located in northern California, 

Mt. Shasta is a place filled with wonder, and 

those who make the journey experience the magic the mountain has to offer. 

The 2023 Mt. Shasta Retreat takes place in northern California from August 16 to 19. 

“Mount Shasta is one of 24 enlightened mountains on the planet and it provides many gifts 

within its high vibrational field. The pure energy the mountain radiates makes it easy to 

connect with your essence and to remember your true purpose,” shares Rugolo. 

The retreat begins in the cleansing headwaters of the Sacramento River and concludes 

at the top of Mt. Shasta. It offers a wonderful opportunity to connect with others on their 

spiritual journey, as well as providing space for one’s own inner work and contemplation. 

With Rugolo as the spiritual guide, participants will be supported in letting go of old 

fears and limitations and opening to the incredible love and wisdom within, receiving 

clear guidance for the next chapter of their life. 

Rugolo has been leading magical retreats on Mt. Shasta for over 15 years and her 

ability to tune into the energy of the group, as well as each individual, provides a safe 

haven for deep healing and expansion. 

Courtesy of Marie Diamond Courtesy of Red Clover Ranch 

From The Streets to 

The Stage: A Music 

Business Survivor 

Comes to Minneapolis 

On the heels of the triumphant recovery 

and release of his record, Burning 

the Bigtop Down—recorded with rock 

icon Levon Helm and legendary Memphis 

producer Jim Dickinson (both whom 

have since passed away)—Mike Younger 

has been an unstoppable force of nature. 

At 9:30 p.m., on July 21, Younger will be 

joined by Minneapolis music veterans 

Becky Kapell and The Fat 6, and Jettkick 

with Madalyn Mae, at Palmer’s Bar, in 

Minneapolis. 

In 2022 alone, both solo and with 

his band Mike Younger & The Tennessee 

Treehuggers, Younger logged over 100 tour 

dates at clubs and festivals across the U.S. 

Having been discovered by country artist 

Rodney Crowell while a street performer 

in New Orleans, Younger was relentless 

in his efforts to reclaim his lost recordings 

(held in limbo for almost 20 years 

due to the collapse of his label), and was 

finally able to recover the tapes in 2017 

and release the project in 2021 with the 

blessing of the families. “I’ve come way too 

far to let my own work be kept from me,” 

Younger says, with the quiet confidence of 

someone who has beaten the odds. 

Over the years, Younger has lent his 

voice and his songs to various progressive 

causes. He is a staunch advocate for clean 

energy and environmental justice, and he 

bears the scars to prove it. The lyrics of his 

songs articulate some of the challenges of 

these times. His music is rooted in blues, 

folk and country. 

Courtesy of Mike Younger 

Cost: $1,048. Early registration through July 15/$848. Natural Awakenings readers can 

receive 10 percent off when they use discount code Transform10%2023. For more information 

or to register, visit AnnetteRugolo.com. See ad, page 23. 

Location: 500 Cedar Ave., Minneapolis. For 

more info, email DivinerumPromotions@ 

gmail.com or visit MikeYounger.com. 


©Samo Trebizan 

Nautilus Solar Responds to Improvements 

to Community Solar Program in Minnesota 

Nautilus Solar Energy, a leading 

community solar developer, welcomes 

the recent improvements made to 

Minnesota’s community solar program. 

The signing of House File 2310 by Governor 

Tim Walz represents a significant 

step forward in expanding access to clean 

energy and reducing energy costs for 

residents across the state. 

House File 2310, an Environment, 

Natural Resources, Climate and Energy 

Finance Policy bill, brings about crucial 

changes to Minnesota’s community 

solar program. These changes include 

the removal of the contiguous county 

restriction and an increase in the project size from 1 MW to 5 MW. These key elements 

will pave the way for an estimated delivery of 1.5 GW of community solar and 

distributed generation project development to Minnesota. 

Commenting on the new legislation, Director of Development Jeff Lee, at Nautilus 

Solar Energy, expressed his enthusiasm by stating “We are excited to see the 

passage and signing of HF 2310, creating a more equitable community solar program 

in Minnesota. As an industry leader in community solar with a long history of success 

in Minnesota, Nautilus Solar is looking forward to supporting our network of 

development partners to bring clean energy and financial savings to more subscribers 

across the state.” 

Minnesota has been at the forefront of community solar initiatives since December 

2014 when it became the first state to pass legislation allowing residents to 

opt into community-shared renewables. The state has made significant strides in its 

commitment to renewable energy and aims to achieve 100 percent renewable energy 

by 2040. With the enactment of HF 2310, Minnesota is well on track to reaching this 

ambitious goal. 

In Minnesota, Nautilus Solar Energy currently owns and operates nearly 40 MW 

of operational and late-stage development projects, enough clean energy to power 

8,000 homes. Nautilus Solar works closely with local communities, generating tax 

revenue, creating job opportunities and providing energy savings to residents. 

Nautilus Solar’s community solar projects offer an opportunity for residential and 

commercial customers within the Xcel utility territory to subscribe without any upfront 

costs, long-term commitments or cancellation fees. For more information, visit 

NautilusSolar.com. 

Women’s Conference 

Explores the Wonderful 

World of Mushrooms 

The seventh annual Mycelium Mysteries 

Women’s Mushroom Conference, 

instructing women on how mushrooms 

can be used medicinally, nutritionally, 

cosmetically and spiritually, will be held 

from September 22 through 24, in Almond, 

Wisconsin. Keynote speakers are Katherine 

MacLean, Ph.D., Cornelia Cho, M.D., and 

Anne Pringle, Ph.D. 

Participants can learn, grow and 

celebrate with a community of amazing 

women and enjoy dozens of different 

workshops taught by leading experts 

from around the country, become one 

with nature and take in the beauty of 

200 acres of serene woods overlooking a 

peaceful lake. Onsite camping or cabin 

lodging is available. 

Cost: Varies with lodging options. Register 

at MyceliumMysteries.com. To win 

a free weekend pass, visit NAChicago. 

com/2023-MyceliumMysteriesTix and 

enter by Sept. 1. See ad, page 9. 

Courtesy of Midwest Women’s Herbal Conference 


7

news briefs 

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 

©Mego-studio 

Free Webinar: 

Learn How Integrative 

Health Coaching is a 

Game-Changer for 

Everyone 

The Integrative Health Institute (IHI) 

at Salem University, in Salem, West 

Virginia, will host a free webinar from 6 to 

7 p.m., on July 13, featuring their best-inclass 

Integrative Health Coaching Program. The presenters include Senior Advisor for IHI and 

former CEO of HeartMath, Bruce Cryer, and IHI Program Coordinator and Lead Faculty, Amy 

Dailey. Together, they will educate participants as to the value and potential of the program. 

The Integrative Health Coaching Certificate is a program of 16 weeks designed to educate 

professionals who are interested in coaching others to optimal health and wellness. Students 

will develop the skills necessary to build the coaching relationship from start to finish with an 

emphasis on integrative health practices and principles. 

IHI is geared to allied health professionals, traditional and alternative medicine 

practitioners, integrative and holistic health practitioners, nurses, fitness professionals, 

athletic coaches, whole person-centered wellness enthusiasts and professionals, diabetes 

prevention professionals, healthcare organizations, educators and more. 

“This has been such a fantastic, eye-opening experience. I have learned so much about 

myself, about the health coaching profession, and how our everyday behaviors can influence 

our overall health and well-being,” says a nurse that recently attended the program. 

While many health coaching programs run six to 12 months and can cost $5,000 to 

$10,000, the IHI program is four months long with tuition less than $3,500. 

The upcoming webinar is ideal for those who choose to upgrade themselves while helping 

others reach their goals for optimal health and vitality. Dailey sums up her intention for 

the health coaching program as, “Fueling wellness, sparking transformation; in my classroom, 

I cultivate visionaries, ready to redefine the landscape of health.” 

For those unable to attend the July webinar, another is scheduled from 6 to 7 p.m. on 

Thursday, August 3. 

Cost: Free. To register for the July 13th webinar, go to Bit.ly/3qTcdg7. For the August 3 webinar, 

go to Bit.ly/3JnvbSu. IHI at Salem University—where science meets holistic wellness, tradition 

meets innovation and knowledge meets application. For more information, visit SalemU.edu. 


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9

health briefs 

Close Relationships 

May Influence 

Physical Well-Being 

A new study published in 

Social Psychological and 

Personality Science has 

found that a person’s close 

relationships may either 

benefit or undermine 

physical health. The threeweek 

study involving 

4,005 participants looked 

at how both positive and 

negative relationship experiences 

affect the body, 

and how daily fluctuations 

in those interactions may influence changes in well-being, 

as reflected in self-reported stress levels and coping 

abilities, as well as blood pressure and heart rate reactivity 

biomarkers. 

The researchers observed that people with more positive 

experiences and fewer negative ones reported lower 

stress, improved coping skills and better physical functioning. 

They also noted that ups and downs in negative 

relationships were especially predictive of outcomes like 

stress, coping and overall systolic blood pressure. 

Seniors Want Fewer 

Prescriptions 


Photo by 13MoonsPublishingServices.com 

In a new National Poll on Healthy Aging by the University of 

Michigan involving adults aged 50 to 80, the vast majority 

of respondents expressed an interest in cutting back 

on prescription medications. Eighty percent would be 

CGN089/ShutterStock.com 

Mislabeled 

Melatonin Gummies 

New research published in 

JAMA Network found that 

melatonin gummies may 

contain far more of the dietary 

sleep aid supplement 

than what is indicated on 

the label. Researchers from 

Cambridge Health Alliance 

and the University of Mississippi 

analyzed 25 different 

melatonin gummies and 

Angel Alexis LunaLarios/ShutterStock.com 

found that 22 contained 

a greater amount of melatonin 

than stated on the label. One product contained 

only three-quarters of the amount advertised on the label, 

another contained 347 percent more than what was listed, 

and one product contained no detectable melatonin. 

These concerns come on the heels of a 2022 report 

by the U.S. Centers for Disease Control and Prevention, 

which found a 530 percent increase in the number of 

accidental pediatric ingestions of melatonin reported to 

U.S. poison control centers over the last decade, resulting 

in 27,795 emergency department and clinic visits, 4,097 

hospitalizations, 287 intensive care unit admissions and 

two deaths. Most ingestions were unintentional (94.3 percent). 

Among those children with reported symptoms from 

accidental melatonin ingestion, most involved the gastrointestinal, 

cardiovascular or central nervous systems. 

willing to stop taking one or more drugs if their healthcare 

provider said it was possible, and 26 percent had already 

stopped taking at least one drug they had been taking for 

more than a year. When asked which meds they would be 

most interested in stopping, 43 percent named their heart 

disease pills for high blood pressure or high cholesterol, 

13 percent mentioned diabetes medicines and 10 percent 

included pain management prescriptions. 

These results reflect a growing trend dubbed “deprescribing”. 

According to Deprescribing.org, a researcher-led 

online resource, it is the planned process of reducing or 

stopping medications that may no longer be of benefit or 

could be causing harm. The goal is to reduce medication 

burden or harm while improving quality of life. Seniors 

interested in cutting down on the drugs they are taking 

should consult their healthcare provider to ensure it is safe 

and helpful to do so.

Flamingo ImagesAdobeStock.com 

Pilot Program Reveals Benefits 

of Four-Day Work Week 

The nonprofit 4 Day Week 

Global conducted a sixmonth 

pilot of more than 

2,900 workers from 61 

companies in the United 

Kingdom from June 

to December 2022 in 

which the work week was 

reduced from a standard 

40 hours to 32 hours for 

the same pay and benefits. 

At the end of the 

six-month trial, 39 percent 

of employees reported less stress and 71 percent 

expressed lower levels of burnout. Anxiety, fatigue and 

sleep issues also decreased, while mental and physical 

health improved. Sixty percent found a greater ability to 

balance work with home-based responsibilities, and 62 

percent found it easier to balance work with social life. 

Employees were also more satisfied with their finances, 

relationships and time management. 

Company revenue stayed broadly the same over the 

trial period, rising by 1.4 percent on average. Companies 

also saw improvements in hiring, absenteeism 

and resignations, with staff turnover dropping by 57 

percent over the trial period. Additionally, 63 percent of 

businesses offering a four-day week found it easier to 

attract and retain new talent. 

Effects of Cannabis Use 

Before and After Surgery 

In January 2023, the 

American Society of Regional 

Anesthesia and Pain 

Medicine published guidelines 

recommending that 

all patients undergoing 

anesthesia be screened 

and questioned about 

cannabis use, including 

how much and how often 

they use, how they take it 

artit/AdobeStock.com 

and when they last used it. 

One of the largest studies 

on the effects of cannabis use on sedation, published 

in the Journal of Osteopathic Medicine, looked at 250 patients 

undergoing an endoscopy while under anesthesia. 

Those that reported regular cannabis use required significantly 

higher doses of anesthesia than nonusers. Another 

study, published in the journal PLOS ONE, found that daily 

cannabis users required a higher dose of sedatives prior 

to an endoscopy than weekly or monthly users. 

On a related note, a 2018 study published in the journal 

Patient Safety in Surgery reported that marijuana use 

may interfere with painkillers after surgery. The study 

looked at 261 trauma center patients and concluded 

that marijuana use, especially chronic use, may affect 

the pain response to injury and require higher doses of 

opioids for pain management. 

Dentistry: Are You Missing Vital Information? 

Avoid Putting Toxic Materials In Your Mouth / Body! 

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

Holistic Dentistry is an 

important component in ANY 

health & wellness program 

An approach to dentistry that 

promotes health and wellness instead 

of only treating “dis”ease. 

Call or visit our website for more info: (715) 426-7777 

Dr. Laughlin has spent thousands of hours in continuing 

education over his 45+ years in practice. His knowledge, 

combined with advanced technologies, provide the best 

chance to improve your oral health and positively impact 

your overall wellbeing. 

Dr. Musser is passionate about Holistic Dentistry. 

He has a deep understanding of the importance of oral health 

as it relates to overall health and a wide knowledge base in the 

field of Biological Dentistry. 

www.Health Centered Dentistry.com 


11

global briefs 

New Environmental 

Justice Initiative 

Repairing the Planet’s Lungs 

In April, Executive Order 12898 established the White 

House Office of Environmental Justice to address persistent 

environmental injustices involving toxic pollution, 

underinvestment in infrastructure and services, and other 

harms due to a legacy of racial and economic discrimination. 

The new office is tasked with coordinating efforts 

among federal agencies to help implement innovative 

directives. It requires federal agencies to notify communities 

in the event of a release of toxic substances; directs 

agencies to facilitate meaningful public participation and 

just treatment in agency decision-making; directs agencies 

to identify and address information gaps related to 

environmental justice and make information on environmental 

and health concerns more publicly accessible; 

and implements a scorecard to evaluate federal agencies’ 

environmental justice efforts. 

sulit.photos/iShutterStock.com 

The oceans, sometimes called the lungs of the Earth, have 

absorbed 30 percent of carbon dioxide (CO2) emissions 

since the Industrial Revolution and captured 90 percent 

of the related excess heat. Seawater stores about 150 

times more CO2 than air. Unfortunately, absorbing all that 

greenhouse gas has damaged sea life. 

Engineers from the University of California Los Angeles 

(UCLA) have developed a process to cleanse the seawater 

of CO2 so it can store greater amounts of greenhouse 

gases. The process sends an electric charge into seawater 

flowing through tanks on a barge. The charge sets off 

chemical reactions to trap the greenhouse gas into a solid 

mineral, which is then deposited on the ocean floor, completing 

the cleansing process. 

The engineers expect to design larger facilities based on 

the data obtained from their test sites in Los Angeles and Singapore 

and have commercial sites removing millions of tons 

of CO2 per year by 2025. The UCLA scientists estimate 

that 1,800 facilities would be needed to capture 10 billion 

tons of atmospheric CO2 annually beginning in 2050, thereby 

limiting the global temperature rise to 1.5 degrees Celsius. 

Artem Pachkovskyi/ShutterStock.com 

Colombia Protects Its Birds 

Colombia has the most bird species in the world—1,966 

registered species, or 20 percent of all birds worldwide— 

and has updated its strategy for protecting this rich avian 

life, affecting all birds that inhabit the country at some 

JAndresCastillo/ShutterStock.com 

point in their annual life cycle. The goal is to conserve and 

sustainably manage bird diversity, habitats and ecosystems 

by the generation of knowledge, scientific research 

and its application, the active participation of different 

sectors, policy and planning. The strategy focuses on 11 

different Colombian ecosystems from the high Andean 

forests to savannas, grasslands and coastal areas. 

This exhaustive process in the renewal of Colombia’s 

avian protection strategy involved more than 30 workshops 

and 2,000 people from every region of the country. 

Input from indigenous peoples and others generated 

practical conservation actions in their territories, as well as 

ancestral knowledge and an appreciation for the special 

connections these communities have with birds in their 

daily lives, resulting in a strategy that prioritizes the relationships 

between people and birds. 


Saving the Fading Night Sky 

Solar Community Hubs 

sripfoto/ShutterStock.com 

photo courtesy of Dell_Technologies__community 

The Smithsonian National Museum of Natural History 

"Lights Out" exhibit, in Washington, D.C., is helping 

people understand that light pollution is a global problem 

with broad impact. The effects of light pollution go 

beyond our diminishing view of the stars; it also impacts 

ecosystems and cultures on Earth. 

The exhibit features more than 100 photographs, 

nearly 250 objects, a history of human-made light, 

interactive experiences, tactile models and a theater 

program to discover why dark nights matter, rekindle a 

connection with the night sky and consider how much 

light at night is enough. 

Astronomers rely on light, both visible and invisible, to 

understand celestial bodies, and their view of the universe 

has become increasingly obstructed by artificial light. 

Biologists have observed light pollution’s toll on plants 

and animals—from harming coral reefs’ moonlight-triggered 

reproduction to bats’ ability to pollinate flowers and 

the grim consequences of disoriented migrating birds. 

Another area of the exhibition presents people’s ancient 

and modern-day connections to the night sky through 

photographs, stories and cultural items. 

Visitors also learn about simple but meaningful actions 

they can take to reduce light pollution, such as aiming 

outdoor lights downward and using the dimmest settings. 

Nearly half of the world’s population has no access to the 

internet. Dell Technologies, in partnership with Computer 

Aid International, is addressing the gap for people that might 

benefit the most. They convert old shipping containers into 

customizable, solar-powered internet centers, called “solar 

community hubs”, that connect community members to the 

digital world. The hubs are well-lit, well-ventilated classrooms 

that use energy-efficient Dell technology and air-cooled servers. 

Each hub supports up to 40 people at a time and offers up 

to 20 users a wireless connection to learning materials. 

The hubs provide digital skills to further education and 

open economic opportunities for the local community; allow 

micro and small enterprises to create jobs; and enable 

financial sustainability by offering services and products 

that go beyond education, such as telemedicine. 

The first hub was placed in the Brazilian Amazon town of 

Boa Esperança in March 2022. Dell and the Foundation for 

Amazon Sustainability also installed equipment, including 

drones and environmental monitors, to track deforestation 

in the area. During the first week of March 2023, more than 

200 alerts about tree loss were posted from Boa Esperança. 

Three hubs currently exist in Brazil and South Africa, and Dell 

will soon add two hubs in Egypt that are focused on career 

and life skills, as well as another in Australia, centered on 

preserving and protecting Aboriginal art and culture. 


13

green living 

Fighting Climate Change in the Garden 

REGENERATIVE TECHNIQUES FOR 

A HEALTHY ECOSYSTEM 

by Julie Peterson 

Reversing global warming may feel like a challenge that 

is out of reach, but anyone can make a difference by 

planting an ecologically supportive garden. Regenerative 

techniques employed in the backyard, a community garden 

or even an apartment patio can significantly improve local 

ecosystems. And because living systems are interconnected, a 

healthier ecosystem boosts the well-being of all life forms, as 

well as the environment. 

“Growing a garden is one of the most powerful things we can 

do as individuals to enact positive change and make a difference,” 

says Emily Murphy, the California author of Grow Now: How We 

Can Save Our Health, Communities, and Planet—One Garden at 

a Time. “If you’re looking for practical solutions to the climate 

crisis and the resulting loss of biodiversity, the answer is right 

out your door and in the earth beneath your feet. It’s possible to 

sequester enough carbon to offset your carbon footprint while 

supporting wildlife.” 

According to Jessica Walliser, the Pennsylvania author of 

Plant Partners: Science-Based Companion Planting Strategies for 

the Vegetable Garden and co-founder of Savvy Gardening.com, 

“Regenerative practices are simple, proactive steps that millions 

of gardeners should be adopting. They not only simplify your 

gardening practices and reduce time and budget in the long 

term, they are also the right thing to do in this modern age of 

human disturbance.” 

lightpoet/AdobeStock.com 

LAYER SOIL 

A key principle of regenerative gardening is to add layers to the 

soil instead of digging downward or tilling. “Layering up increases 

the water-holding capacity of the soil and the ability of the soil to 

sequester carbon,” Murphy explains. 

“Addition of organic matter, such as compost, leaf mold or wellaged 

manure, helps build good soil structure and feeds beneficial 

soil microbes,” says Walliser, who recommends adding one to two 

inches per year to gardens. 

Making compost onsite is valuable, but not always possible. 

In some cities, free compost is available through community 


compost hubs where residents drop off bins of yard and food 

waste. “Purchasing commercially produced compost may be a 

worthwhile investment, particularly when growers are just getting 

started and soil quality is poor,” suggests Bryan O’Hara, the 

Connecticut author of No-Till Intensive Vegetable Culture: Pesticide-Free 

Methods for Restoring Soil and Growing Nutrient-Rich, 

High-Yielding Crops. 

PLANT PERENNIALS 

Perennials come back every year and can provide food for people 

and wildlife. Many varieties of fruiting shrubs, trees, vegetables 

and nuts can form the backbone of a garden with annual plants 

interspersed throughout. Adding beauty to the mix, perennial 

flowers—some of which are edible—are essential food for bees, 

butterflies and birds. 

“Choose plants with different flower shapes, sizes and colors, as 

well as plants with a diversity of bloom times,” Walliser advises. 

“Opt for plants native to your region, as they have co-evolved with 

native insects and may provide better resources for them.” 

EMBRACE BIODIVERSITY 

“When you’re fostering biodiversity, you’re supporting the 

mutualism that naturally exists in wildlife. You’re increasing 

and improving ecological relationships,” says Murphy. Instead 

of planting monoculture rows in a vegetable garden, mix up the 

plants the way Mother Nature does, Walliser recommends. And if 

abandoning tidy rows of the same type of plant seems too unruly, 

interplant the rows: a few beans, a tomato, flowers, then more 

beans and peppers, for example. 

Another suggestion is to plant a variety of salad greens, carrots 

and radishes in a raised bed and interplant edible nasturtiums, 

chives and violets. “Interplanting makes it harder for pests to find 

their favorite host plant. It also makes it harder for diseases to 

spread from one plant to the next,” Walliser explains. 

AVOID CHEMICALS 

Skip the pesticides, herbicides and synthetic fertilizers. “Even 

organic pesticides can be harmful to pollinators and pest-eating 

beneficial insects like ladybugs, lacewings and others,” says Walliser. 

A chemical-free, biodiverse garden is a safe place for beneficial 

bugs. Trust that the good bugs will find the bad bugs and there 

will be balance. 

A sun-kissed organic tomato from the garden will forever ruin 

us for grocery store produce. And when we sink our hands in 

healthy soil to retrieve a beet or plant seeds, we may feel a wave 

of positive energy because soil microbes have been found to work 

like natural antidepressants, making us happier and healthier. 

“When we begin to understand the inner workings of our greater 

ecosystem through the ecosystems closest to home, such as our 

gardens and communities, we come to see that we each have the 

power to grow positive change beginning at home,” says Murphy. 

Julie Peterson writes on health, wellness and environmental topics. 

Reach out at JuliePeterson2222@gmail.com. 

Annette Rugolo, 

Soul Coach 

AnnetteRugolo.com 

612-394-3736 

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15

THE MICROBIOME 

CONNECTION 

HOW SOIL AND HUMAN HEALTH ARE RELATED 

Photo by Rodale Institute 

by Kelcie Ottoes 

The human gut microbiome, which is critical to fighting 

off disease, and soil microbiome, which enables plant 

growth, are vitally important to maintaining all life on our 

planet. These two communities of microorganisms are indirectly 

connected in important ways, and researchers are trying to find 

out more about their interplay. 

Human Microbiome 

The human gut microbiome consists of trillions of microorganisms 

of different species. These microbes help to digest food, 

synthesize vitamins and other important compounds, regulate our 

immune system and even influence behavior and mood. 

The gut microbiome includes both helpful and potentially 

harmful microbiota that coexist peacefully in a healthy person. 

But certain diets, or the use of antibiotics or other bacteria-de- 

stroying medications, can upset the balance, a state known as 

dysbiosis, which can impair the microbiome’s functions, leaving 

the body susceptible to disease. 

Soil Microbiome 

The soil microbiome has many parallels to the human gut scenario. 

It consists of bacteria, fungi, archaea and viruses—microorganisms 

that play an important role in maintaining the health 

of the soil. They do this by breaking down organic matter, cycling 

nutrients and protecting crops against harmful pathogens. 

Regenerative organic farming practices that promote biodiversity 

and disdain the use of chemical pesticides and fertilizers develop 

robust soil that is rich in nutrients and beneficial microbes. 

In such settings, farmers don’t need to use chemicals, because the 

microbiome creates disease-resistant soil to fight off threats. 


The Nutrition Link 

While a direct link between the soil microbiome and the gut 

microbiome has yet to be proven, soil certainly impacts our health 

through our diet. A diverse and active soil microbiome is responsible 

for supporting plant growth. Plants then provide us with 

the nutrients that our gut microbiome needs to thrive, including 

calcium, magnesium, and vitamins A, C, E, K and the B complex. 

Dan Kittredge, founder of The Bionutrient Institute, explains, 

“The sophistication of the soil microbiome is connected to the 

nutritional value of the food that’s produced. The healthier the 

[soil] microbiome, the healthier the food.” The use of fertilizers 

and pesticides does not directly produce less nutritious food, 

but rather their impact on the health of the soil microbiome can 

impact the crops’ nutritional value. 

There is a hypothesis that food has become less nutritious since 

the mid-1900s. In a 2004 study, University of Texas scientists examined 

the nutritional value of 43 garden crops from 1950 to 1999 and 

found that while all 43 foods showed a statistically reliable decline 

in nutrition, it was likely due to cultivating plants with desired 

traits, such as larger sizes, faster growing rates and increased pest 

resistance. It wasn’t the soil that was the problem, but that growers 

had not prioritized breeding crops for higher nutritional value. 

According to Jack Gilbert, a pediatrics professor at the University 

of California San Diego and co-founder of the Earth Microbiome 

Project and the American Gut Project, “There is an indirect 

relationship between a healthy soil microbiome and healthy gut 

microbiome. While we need healthy soils to grow plants, a healthy 

soil microbiome does not equal a healthy gut microbiome.” 

He explains, “The link is really about diet in the gut microbiome. 

Precision nutrition is the idea that how we all respond to food is 

unique, and that we can predict those responses if we understand what 

kinds of bacteria are in the gut. This is because the gut microbiome 

varies between people, and those same gut microbes can mediate how 

food influences our physiology. Eating a healthy diet can have a profound 

impact on reducing the risk of developing chronic diseases.” 

The nutritional value of food is more complicated than the 

quality of the soil in which the crops grow. It is also impacted by 

the processing of the food. As Kittredge notes, when the bran in 

wheat is removed—a common process that turns flour white— 

wheat loses much of its nutritional value. Unprocessed foods 

allow us to access more of the nutrients within them. 

The Promise of Regenerative 

Organic Agriculture 

Led by the Regenerative Organic Alliance, which includes organizations 

and brands like Rodale Institute, Dr. Bronner’s and 

Patagonia, the Regenerative Organic Certified farms and products 

meet the highest standards in the world for soil health, 

animal welfare, and farmworker fairness. The idea is to create 

farm systems that work in harmony with nature to improve 

quality of life for every creature involved. The Regenerative Organic 

Certified framework is designed to go above and beyond 

the USDA Certified Organic seal. To date, 134 farms and more 

than 47,000 smallholder farmers totaling almost 880,000 acres 

are Regenerative Organic Certified. Nearly 100 brands offer 

Regenerative Organic Certified products on the market. 

Under Regenerative Organic Certified standards, soil health 

is promoted by including a variety of rotating crops, cover 

crops, no tillage, no synthetic inputs, no genetically modified 

seeds and rotationally grazed animals. Farms that follow these 

protocols become biodiverse ecosystems with organically rich 

soil that absorbs water, does not erode over time and produces 

safe, nutritious food. Learn more at RegenOrganic.org. 


Digging in the Soil 

There is another way that soil microbes can benefit human health: 

spending time in nature. Exposure to the soil microbiome has been 

shown to stimulate the immune system. When outside, we are 

exposed to a diverse array of microorganisms that increase disease 

resistance and provide neurological benefits. 

Gilbert has largely built a career on the benefits of getting his hands 

dirty. He is currently conducting a study to find out how giving children 

two hours of outdoor learning a day can impact their metabolic 

health and help them avoid diseases. According to Kittredge, playing 

in the dirt isn’t just for kids. “It is beneficial to expose ourselves to soil 

microbes,” he says. “Everyone should nature bathe.” 


17

“Exposure to soil microbes, like Mycobacterium 

vaccae, can positively impact our 

physical and mental health,” says Kathleen 

DiChiara, a Functional Diagnostic Nutrition 

practitioner and 

digestive wellness 

educator. “We are 

losing diversity 

and not getting 

the exposure 

we used to.” She 

points out that the 

gut microbiomes 

of urban citizens 

in the U.S. have 

lower bacterial diversity 

than those 

in rural societies, 

including hunter-gatherers 

from 

Tanzania and the 

Amazon. 

While diet, lifestyle 

and genetics play a role in the host-specific 

differences, the microbiome composition 

in adults is also based on exposure to 

microbes in the environment. According to 

DiChiara, there is no perfect profile for the 

gut microbiome, and our gut microbial communities 

ebb and flow. “If a specific strain of 

bacteria suddenly 

disappears, 

perhaps due to an 

illness, another 

species can take 

on its task,” she 

explains. “Like 

nature, it’s about 

working together 

on our behalf.” 

Diversity, richness 

and symbiotic 

behavior of 

the gut microbes 

are central to our 

well-being. Di- 

Chiara notes that 

many variables 

can negatively 

impact the gut microbiome. Some result 

from the choices we make voluntarily, such 

as smoking, drinking too much alcohol, 

eating ultra-processed foods, being chronically 

stressed and leading a sedentary life- 



style. Other factors are beyond our control, 

such as neurological injuries, illnesses and 

hormonal shifts due to puberty or menopause. 

Human Impact 

on Soil Health 

The soil microbiome and the gut microbiome 

both need our support to maintain proper 

health. Although our gut microbiome may 

not be directly impacted by the health of soil 

microbes, it can be impacted by the pesticides, 

herbicides and fungicides in our food. 

Degradation of the soil microbiome 

occurs in many ways. Tillage, bare soil, dry 

soil, fertilizer, chemical sprays and fungicides 

all harm the soil microbiome. These 

non-regenerative agricultural practices can 

have negative impacts on the health of individuals 

that eat the plants and on the health 

of the broader ecosystems. 

Chemicals like glyphosate can damage the 

gut microbiome by creating oxidative stress, 

which agitates the microbiome and impedes 

its ability to function properly. Pesticides 

can also have a detrimental impact on the 

gut microbiome. Each year the United States 

uses 1 billion pounds of pesticides that may 

be damaging our bodies when we eat our 

veggies. “What we are not doing is prioritizing 

protecting the microbiome—for us and 

the soil. It’s time we recognize the interconnections 

between climate, soil and the gut,” 

DiChiara says. 

There are multiple ways we can cultivate 

a closer, healthier relationship between 

our soil and our gut, such as supporting 

sustainable agriculture, avoiding processed 

foods, frequenting farmers markets for organic 

produce or spending time in nature. 

Better yet, Kittredge suggests planting a 

pesticide-free garden at home and eating 

carrots straight from the soil. 

Kelcie Ottoes is a copywriter and content 

creator specializing in sustainability and 

environmental topics. 



Courtesy of Hope Academy 

community spotlight 

Eating Healthy 

and Minimizing Food 

Waste in Practical Ways 

HOW A MINNEAPOLIS SCHOOL 

NAVIGATES FOOD WASTE AND 

NUTRITION FOR OVER 500 STUDENTS 

by Bethany Habbena 

It is estimated that 119 billion pounds of food goes wasted 

each year in the United States. That is more than $408 billion 

in food wasted. In other words, that is 130 billion meals that 

are thrown away. Close to 40 percent of all food in the U.S. goes 

to waste. It is said that all the food that is wasted in the U.S. could 

feed every unnourished person in the world. These statistics are 

surprising considering the rising prices of food and cost of living. 

With grocery prices on the rise, food and money are still being 

rapidly wasted. A Minneapolis school has found tangible ways 

within our community to prevent food waste and is sharing the 

logical and systematic steps we can all take to do the same. 

How Hope Academy Minimizes Food Waste 

A small, private Christian school in Minneapolis, Hope Academy is 

taking practical steps to minimize food waste in their school lunches. 

Feeding over 500 students with little waste is a challenging task. The 

school stands on Christian principles and cares about food waste. 

There are two feasible techniques that Hope Academy 

has taken on to eliminate waste. The first is composting. “We 

started organics composting with Hennepin County in 2019 

in the cafeterias and have expanded organics composting 

with Hennepin County throughout the school building since 

2021,” shares School Nutrition Director Janette Takata. In this 

way of tackling the issue of food waste, Hope Academy not 

only minimizes waste, but reuses what would normally be 

discarded into a sustainable way to give back to the environment. 

Partnering with the community, they repurpose what 

would normally go to landfill. 

Serving fresh fruits and vegetables to their many students 

every day, specifically perishable foods, there are leftovers, 

and they quickly rot if not handled properly. One way that 

Hope is creatively solving this issue is to make smoothies. 

With each day-old fruit and vegetable, the kitchen staff 

makes smoothies for the high school students 

at no additional cost—a smart way to nourish 

with more fruits and vegetables while simultaneously 

saving food that would otherwise 

be wasted. 

Simple Tips to Minimize 

Everyday Food Waste 

Here are some practical next steps everyone can 

take to preserve the food they purchase: 

The first is to keep an up-to-date inventory 

of what is in the fridge. This prevents any 

sort of excess food that would typically go to 

waste. Buy what will be eaten and not wasted. 

We are less likely to waste food when purchased 

in smaller quantities more frequently 

rather than in large quantities that will 

perish. However, if one accidentally buys too 

much perishable food or is not able to eat as 

much as expected, there is always the option 

to freeze the leftovers. 

Freezing food is an excellent way to 

extend its life. Keep an eye on the food and freeze it before it 

reaches the end of its life. Then, when ready to eat, simply defrost. 

When defrosting your food, be creative. Consider using 

leftover or frozen food in creative ways for meals that may not 

otherwise be made. 

Additionally, when shopping for food, do not hesitate to 

buy the “ugly” fruits or vegetables. These foods often go to 

waste simply due to the cosmetic appearance, when otherwise 

they are the same as the other foods. Lastly, if all else fails and 

there is food that is bound for the trash, do not forget that 

composting is a terrific way to eliminate waste and contribute 

to a healthy environment. 

Location: 2300 Chicago Ave. S., Minneapolis. Schedule a tour at 

HopeSchool.org/tour. For more information, call the Admissions 

Team at 612-489-5154 and/or visit HopeSchool.org. See ad, page 3. 


19

conscious eating 

Hues of Health 

BENEFITS OF A COLORFUL DIET 

by Veronica Hinke 

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Eating plant-based foods from every hue in the rainbow 

provides an exceptional array of health benefits. Rich in 

essential vitamins, minerals and fiber, vibrantly colored 

fruits and vegetables also contain phytonutrients 

such as antioxidants, flavonoids, carotenoids and 

polyphenols that contribute to the color, flavor 

and aroma of such foods. There are thousands of 

phytonutrients and, according to a 2022 review of 

clinical studies published in Nutrients, these natural 

chemical compounds “play an important role in 

the prevention of serious chronic diseases such 

as diabetes, obesity and hypertension, along with 

different types of cancer or degenerative diseases.” 

From a culinary perspective, colorful, plantbased 

foods add pops of color and flavor to a dish, 

and simple techniques can transform uber-nutritious 

fruits and veggies into crave-worthy delights. 

From tasty spreads and luscious dressings to 

pungent pickling recipes and rich soups, eating 

the rainbow can be a scrumptious and sustainable 

everyday lifestyle. 

Keeping a medley of wholesome choices in the 

house is a good tactic to help a family adopt a 

rainbow-based diet. According to Registered Dietitian 

Olga Kras, “Not any single fruit or vegetable 

provides all of the nutrients we need. Making 

a variety of colors of fruits and vegetables visible 

increases the likelihood that they will be part of a 

daily routine.” 

When her children were younger, instead of giving them sugary 

treats, she would cut fruits and vegetables into shapes with 

cookie cutters. “They loved opening their lunch boxes to find 

the fun shapes,” she recalls, noting the allure of visually pleasing 

treats. As the first-century Roman Apicius said, “We eat first 

with our eyes.” 

According to Sarah Stegner, co-owner and chef of Prairie 

Grass Cafe, in Northbrook, Illinois, “Food is medicine. It is 

what lifts us up. When we allow ourselves to get run-down or 

we are tired, that is when we are the most vulnerable, and we 

reach for that highly processed, packaged thing. That’s when 

we compromise, and compromise leads to long-term illness.” 

Dwayne Watson/ShutterStock.com 


Ermak Oksana/Shutterstock.com 

Stegner compares food shopping to 

a trip to an art store for the artist that is 

about to paint a rainbow. “Center yourself,” 

she counsels. “Don’t put anything into the 

cart that shouldn’t be eaten. The key word 

is choice. If people don’t understand and 

realize what the choices they have are—for 

example, what herbs are and how to use 

them—then that is not a choice for them 

when they go home to cook a meal.” 

“It’s just fun to have foods that are 

colorful,” says Erin Hoogendyk, a cooking 

instructor at Grebe’s Chef Center, in 

Wausau, Wisconsin, whose favorite flavor 

accents are onions, lemons and limes, as 

well as a panoply of herbs, including basil, 

rosemary, chives, parsley and mint. To add 

color and nutrition to everyday salads, she 

tosses in blueberries or dresses them with 

homemade vinaigrettes made with strawberries 

and balsamic. 

Hoogendyk recommends farmers markets, 

individual farm stands and community-supported 

agriculture subscriptions 

to discover the freshest, in-season ingredients. 

When it comes to cooking and 

putting meals together, a sense of adventure 

and enjoyment is paramount, she 

says. Her coleslaw recipe includes red and 

green onions, radishes and red cabbage. “I 

don’t like coleslaw to be boring,” she quips, 

adding that her next project is to pickle an 

ingredient she has never pickled before: 

celery. “I can’t wait to see how it turns out.” 

For those wanting to optimize their 

rainbow-based diets, “testing can help 

people understand how to best support 

their biology and determine what their 

bodies need,” says Dr. Véronique Desaulniers, 

a chiropractor and author of Heal 

Breast Cancer Naturally. She recommends 

the DNA test kit and whole-body health 

report from Nutrition Genome to pinpoint 

which foods to enjoy or avoid, depending 

on genetic weaknesses. Close monitoring 

of blood sugar levels is also important, she 

notes, as daily glucose and insulin spikes 

“can turn on cancer-causing genes and 

cancer-causing pathways.” 

Veronica Hinke is a food historian and 

author of The Last Night on the Titanic: 

Unsinkable Drinking, Dining and Style. 

Learn more at FoodStringer.com. 

CHEESY CAULIFLOWER MUSHROOM STEAKS 

This dish can be served as a meal or 

cut into smaller pieces and presented 

as party appetizers. Cauliflower 

provides vitamins B6, K and 

C, magnesium and fiber. It 

is also a great source of 

glucosinolates and isothiocyanates, 

two types of antioxidants 

that have been 

shown to slow the growth 

of cancer cells. 

Button mushrooms are a 

source of vitamin D, selenium, 

phosphorus and folate. 

They also contain polysaccharides, 

indoles, polyphenols and 

carotenoids, which are associated 

with cancer-fighting properties. 

YIELD: 4 SERVINGS 

4 slices of cauliflower, ¾-inch thick 

1 tsp cooking spray 

4 tsp olive oil 

1 Tbsp dry Italian seasonings 

2 cups fresh brown button mushrooms, 

sliced 

2 fresh garlic cloves, minced 

1 cup shredded mozzarella cheese 

½ tsp sea salt 

½ tsp freshly ground black pepper 

½ tsp red pepper flakes 

1 Tbsp fresh thyme for garnish 

Preheat the oven to 400º F and spray two large baking 

sheets with cooking oil. Place the cauliflower slices onto one of the 

baking sheets. They need lots of space between them and shouldn’t overlap. 

Brush each side of the cauliflower steaks lightly with the olive oil and season with sea 

salt, pepper and Italian seasonings. Roast 20 to 25 minutes, flipping once, until both 

sides are golden brown. 

In a mixing bowl, add mushrooms, minced garlic, a pinch of sea salt and pepper, 

then toss to coat well. Spread the mushroom mixture on the other oil-sprayed baking 

sheet and bake for 10 to 15 minutes in the preheated oven. As an alternative, sauté the 

mushroom mixture in a medium pan with 1 teaspoon of oil over medium-high heat for 

5 to 6 minutes. 

Once done, remove the pans from the oven. Sprinkle roasted cauliflower steaks with 

cheese and top the cheese with the roasted or sautéed mushrooms and garlic mixture. 

Return to the oven for 2 to 3 minutes until cheese is melted and bubbly. 

Sprinkle with fresh thyme and enjoy. 

Recipe and photo courtesy of Jennifer Carden. 


21

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MARINATED BEETS AND GOAT CHEESE 

CROSTINI 

Deriving their deep-red color from phytonutrients called betalains, 

beets are rich in nitrates, which help to lower blood pressure. 

They also provide calcium, folate and fiber. The pistachios 

in this recipe contain potassium, fiber, vitamins B6 and C, iron, 

magnesium and calcium. 

YIELD: 6 SERVINGS 

1 lb mixed-color baby beets 

1 cup orange juice 

1 cup apple cider 

1 cup honey 

1 sprig fresh thyme 

1 pinch sea salt 

1 pinch grain mustard 

3 oz goat cheese 

2 Tbsp herbs (chives, basil, mint), chopped 

3 oz olive oil 

3 oz chopped pistachios 

1 toasted baguette, sliced 

Remove the beet tops and reserve for other uses. Boil the beets in 

salted water until tender. Allow to cool slightly and rub the skin off 

the beets. Using an old dish towel will help the skin come right off. 

Mix the vinegar, honey and orange juice in a bowl. Add the thyme 

and mustard. Add the beets, cover and allow them to marinate in 

the refrigerator for at least 2 hours. 

Place the oil, sea salt, herbs and pistachios in a blender. Pulse 

until slightly pureed and chunky. 

To assemble the crostini, remove the beets from the marinade and 

slice. Spread the goat cheese onto the toasted baguette slices and top 

with the beets. Drizzle the pistachio sauce on top and serve. 

Recipe and photo courtesy of Sarah Stegner. 

Edward Westmacott|Shutterstock.com

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23

healthy kids 

Gut Health for Kids 

CLEVER STRATEGIES FOR PICKY EATERS 

by Sheila Julson 

Vladislav Noseek/AdobeStock.com 

Most kids look forward to summer vacation, but the dog 

days can eventually lead to boredom and over-snacking. 

By creatively offering children healthy, diverse foods, 

presented in ways to please even finicky palates, parents 

can support microbiome health while establishing a 

lifetime of good eating habits. 


Tickle Their Palate 

“Foods with probiotic-containing living 

cultures or fermented foods can add beneficial 

bacteria to the gut,” says Jill Castle, 

a Massachusetts-based pediatric dietitian 

and founding CEO of The Nourished 

Child, an online nutrition resource for 

parents. She recommends incorporating 

treats that are alive, tart and bubbling with 

healthful microbes. 

“Parents can make sure they offer a 

variety of prebiotic and probiotic foods 

routinely at mealtimes as options to taste 

and try. The good news is there are many 

healthy, gut-supporting foods for children 

to eat,” she advises. 

Yogurt with live or active cultures and 

kefir, a fermented milk drink, both contain 

these beneficial probiotics. “Although kefir 

tends to be sour, some brands have flavored 

kefir, such as strawberry, mango or 

peach,” Castle explains. “I’ve had great luck 

introducing this to children who are picky, 

because it’s smooth and creamy and tastes 

like a smoothie.” 

She also notes that kombucha, a fizzy, 

fermented tea with live and active cultures, 

is available in fruity flavors that appeal 

to children. Pickles fermented over time 

with salt and water are a source of healthy 

bacteria for the gut. And although cheeses 

are fermented, only a few have live, active 

cultures. Castle recommends gouda, mozzarella 

or cheddar. 

or home-baked goods such as cookies, 

pancakes or waffles. “Sunflower butter can 

be used to make cookies,” Aponte notes. “I 

make oatmeal-sunflower butter cookies that 

are packed with microbiome-supporting 

oatmeal, pumpkin, ground chia seeds and, 

of course, chocolate chips.” 

For children that are choosy about vegetables, 

Aponte suggests making zucchini 

or carrot muffins with ground chia seeds or 

walnuts. Entice children to eat raw veggies 

by offering dipping sauces, such as teriyaki, 

ranch dressing or salsa. Aponte notes that 

skins should be left on vegetables whenever 

possible because they contain fiber, which 

helps feed the gut microbiome. 

“It takes some experimentation, but 

encourage your child to try lots of different 

foods,” Aponte says. “Some kids might prefer 

a black bean spread or dip, or refried beans, 

versus eating whole beans. There are also 

pastas made with chickpeas or lentils. Veggies 

like onion or zucchini can be chopped 

small and hidden in spaghetti sauce.” 

Add a Pinch of Fun 

Katrina Lien, the program development 

specialist for Sanford fit, a children's fitness 

program in rural South Dakota, North Dakota 

and Minnesota, suggests that parents 

find ways to engage and empower kids to 

make healthy lifestyle choices. 

“Try offering new foods with foods that 

you know your kids already like,” she says. 

“When you introduce something new 

or unfamiliar alongside foods that are a 

well-known favorite, kids are more open to 

trying the unfamiliar food.” 

Attempt to make foods more interesting 

and fun, Lien advises. “This can be 

done by how you arrange the food items 

on the plate or cutting foods into different 

shapes. For example, use a cookie 

cutter to turn simple cucumber slices into 

a heart or a star.” 

According to Lien, when parents involve 

their children in snack and meal preparation, 

kids feel included and excited to try 

the foods they helped create. Although getting 

kids interested in unfamiliar foods can 

be laborious and time-consuming, parents 

should remind themselves to be patient 

and remain consistent. 

Sanford fit offers free, online resources 

through printable literature, videos, lessons 

and games at fit.SanfordHealth.org. 

Sheila Julson is a freelance writer and contributor 

to Natural Awakenings magazine. 

JPC-PROD/AdobeStock.com 

Sneak in the Fiber 

According to Dr. Joanne Aponte, a 

naturopathic doctor at Lakeside Natural 

Medicine, in Milwaukee, a diverse diet 

high in fiber is key to supporting a healthy 

gut microbiome. “All veggies are beneficial, 

but ones high in galacto-oligosaccharide 

(GOS) and fructo-oligosaccharide (FOS) 

prebiotics help grow and support healthy 

gut bacteria,” she explains. GOS-rich foods 

include beans, lentils and peas, along with 

broccoli, cauliflower and Brussels sprouts, 

while FOS-predominant choices are garlic, 

onions, asparagus, artichokes and leeks. 

Aponte also recommends chia, flax, 

pumpkin and sunflower seeds, which can be 

ground up in an inexpensive coffee grinder 

and added to smoothies, oatmeal, yogurt 


25

© Microgen 

From Intentions 

to Results 

NURTURING GROWTH AND ACHIEVING 

LASTING CHANGE 

by Nea Clare 


We live in a time where inspiration and ideas abound, empowering us to align 

our lives with our values, passions and visions. However, navigating the 

journey from mere ideas to embracing meaningful change can be daunting. 

While setting goals is a great starting point, achieving lasting change requires 

more than good intentions. It necessitates creating a supportive environment through 

personal routines, practices and structures. Following are four key elements that foster 

flourishing and sustainable transformation: 

Create Supportive Routines - Embarking on something new requires time, 

commitment and attention. By developing personal routines that align with our goals, 

we establish structures that pave the way for success. Incorporating tasks into our 

daily routines, such as meal prepping, daily mindfulness exercises, following a fitness 

schedule or dedicating time to declutter our space, supports our aspirations. These 

intentional actions gradually become ingrained habits that propel us toward our goals 

and lay the foundation for lasting change. 

Measure Progress to Stay Motivated - To maintain high motivation, measuring 

progress along the way is crucial, clearly defining how we will track our advancement 

while regularly checking in. Remember that significant goals are achieved 

through consistent—sometimes tiny—actions. Consider recording daily caloric 

intake, monitoring emotional well-being or tracking workout performance. By regularly 

assessing progress and celebrating achievements, we can stay focused, identify 

areas for improvement, and sustain motivation on the journey toward a healthier and 

more balanced life. 

Gentle Reminders for Consistency - In our fast-paced lives, it’s easy to lose 

focus and deviate from the intended path. Integrating reminders into daily routines 

helps maintain commitment and 

concentration. Use tools such as alarms, 

visible sticky notes or digital apps to 

provide gentle prompts to prioritize 

the tasks and practices supporting our 

aspirations. These reminders keep us on 

track and reinforce our commitment to 

success despite distractions. 

Build a Supportive Network - Creating 

lasting change becomes easier with 

a supportive environment. It is imperative 

to be surrounded by like-minded individuals 

who share similar aspirations 

and values. Seek empowering communities, 

connect with supportive friends 

or engage in group activities aligned 

with the goals. Share objectives and let 

others know how they can best provide 

support. Building a network of positive 

influences, encouragement and accountability 

enhances motivation and commitment 

to personal transformation. 

We possess the power to embrace 

change and thrive as we strive for a 

healthier and more balanced life. Beyond 

setting specific goals, integrating 

personal routines, practices and structures 

is pivotal in propelling us toward 

lasting transformation. We create an 

environment that nurtures growth and 

success by establishing a solid foundation, 

measuring progress, incorporating 

gentle reminders and fostering a supportive 

network. Embrace these empowering 

tools and embark on a transformative 

journey towards fulfillment 

and well-being. Through consistent, 

intentional actions and the support of 

a nurturing community, extraordinary 

changes are made, enabling us to create 

the life we desire. 

Nea Clare is a mindset 

coach, life mastery teacher, 

spiritual guide, and owner 

of Yesward Coaching, in 

Minneapolis. She is 

passionate about supporting 

her clients to achieve 

their goals and move from 

struggling to experiencing success in their 

lives and businesses. Natural Awakenings 

readers can experience a one-hour 

Personal Clarity Session for just $150, a 

savings of $50 off normal price. For more 

information and to book a session, visit 

Linktr.ee/NeaClare and use code: NATC23. 

See ad, page 23.

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. 

THURSDAY, JULY 6 

Riffs, Rails and Cocktails – 6-8:30pm. Join local musicians 

the first Thursday of each month for live music 

at Station 81 at Union Depot. Enjoy restaurant specials, 

cocktails, happy hour pricing and more. Free. 214 

4th St E., St. Paul. AppetiteForChangemn.org/event. 

FRIDAY, JULY 7 

Fridays at 7pm 

Watch on Channel 6 or via MCN6.org 

For more information, visit Eckankar.org, 

TempleOfECK.org or 

Facebook.com/Eckankar. 

Universe in the Park – 8:45-10pm. With staff from 

the Minnesota Institute for Astrophysics at the University 

of Minnesota, come outdoors at Dodge for 

a closer look at outer space. Free. Main Property, 

Farm Entrance 3, 1701 Charlton Street, West St. 

Paul. DodgeNatureCenter.org/event. 

FRIDAYS, JULY 7, 14, 21, 28 

Black-African American Basic Computer Class 

– 3:30-5pm. Community members who identify as 

Black American can learn basic computer skills, 

email navigation, and internet essentials. Free. 

Rondo Community Library, 461 N. Dale St., Saint 

Paul. Sppl.BiblioCommons.com/events. 

SUNDAY, JULY 9 

Walk to Imagine: 6th Avenue North – 1-3pm. Reflect 

on the history of our community and co-create a vision 

for the future. Free. 611 Van White Memorial Blvd., 

Minneapolis. Hclib.BiblioCommons.com/events. 

MONDAY, JULY 10 

Tech Help @ Highland Park Library – 2-4pm. If 

you are having trouble with your laptop, tablet or 

smart phone, we have a tech helper here to answer 

your questions. Free. 1974 Ford Parkway, Saint 


TUESDAY, JULY 11 

Spanish Conversation Group – 6-7pm. Meet 

up to charlar (chat) with other Spanish speakers. 

Everyone is welcome from fluent speakers to beginners. 

Hasta pronto. Free. 17524 Excelsior Blvd., 

Minnetonka. Hclib.BiblioCommons.com/events. 

Mending Circle – 6-7:30pm. Bring an item of 

clothing or other textile to repair. We’ll provide 

basic supplies, equipment, and a supportive learning 

environment. Free. 1831 Marshall Ave Saint Paul. 

Sppl.BiblioCommons.com/events. 

Open Yoga – 6:30-7:30pm. Practice yoga with your 

neighbors in a supportive environment. Deepen 

your physical and mental wellness with certified 

teacher Leslie Ball, whose restorative program 

is beneficial for both beginners and experienced 

yogis. Free. 1222 4th St. S.E., Minneapolis. Hclib. 

BiblioCommons.com/events. 

Striving for Resilience: Planting for Pollinators – 

6:30-8pm. Join Minnetonka Natural Resources staff 

to learn about pollinators and their habitat needs, 

how to choose and install native and resilient plants, 

and more. Free. 12601 Ridgedale Dr., Minnetonka. 

Hclib.BiblioCommons.com/events. 

WEDNESDAY, JULY 12 

West Side Writers – 2-3pm. This group is for writers 

of all experience levels. Each week participants 

will write to different prompts and in the end are 

encouraged to share. Free. 1 E. George St., Saint 

Paul. RCLReads.BiblioCommons.com/events. 

Lowertown Trivia Night – 6-8pm. Bring your friends 

and compete for prizes. Happy hour specials are available 

for drink and food options all night. Free. 214 

4th St E., St. Paul. AppetiteForChangemn.org/event. 

Seed Talk: Gardener Talk Together – 6:30- 

7:30pm. Come meet other gardeners to exchange 

ideas, problems, tips and tricks all about the plant 

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

RCLReads.BiblioCommons.com/events. 


Learn how Integrative Health Coaching is a 

Game-Changer for Everyone – 6-7pm. Attend 

this free webinar to learn about the innovative 16- 

week program designed to educate professionals 

interested in coaching others to optimal health and 

wellness. Free. Online. bit.ly/3qTcdg7. 


Our Wild Neighbors: Call of the Canines – 

6:30-7:15pm. Minnesota is home to four kinds of 

wild dogs. Learn about the behaviors, diets, and 

adaptations that make wolves, coyotes, and foxes 

so amazing. Free. Main Property, Farm Entrance 

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

NatureCenter.org/event. 

SATURDAY, JULY 15 

League of Extraordinary 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., 



Keystone FoodMobile Distribution – 10am-12pm. 

The Keystone Community Services FoodMobile 

will be distributing free groceries in the parking lot. 

This service is available to anyone in need. Free. 

2180 North Hamline Ave., Roseville. RCLReads. 



Photo and Video Conversion – 6-7:30pm. Come 

learn about the library’s digitization equipment that 

can convert physical photos, slides, negatives, cassette 

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

tapes to digital files. 2180 North Hamline Ave., Roseville. 


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. 


Decimate Your Debt – 4-5pm. Join PROP and 

LSS Financial Counseling for a series of financial 

education sessions. Everyone is welcome. Free. 565 

Prairie Center Dr., Eden Prairie. Hclib.BiblioCommons.com/events. 

Narrative Healing – 4-5pm. This class offers 

participants the unique opportunity to explore 

writing as a healing art. A Loft instructor will 

lead workshops on writing for healing, writing to 

remember, and writing to connect at your health or 

human services organization. Free. Online. Hclib. 



ChatGPT and other Creative AI Unleashed: 

Exploring the Art and Science of Text and Image 

Generation – 6:30-7:30pm. Discover the fascinating 

world of artificial intelligence in this engaging 

and interactive talk, as we delve into the basics of 

AI and showcase the remarkable capabilities of 

generative tools for image and text creation. Free. 

2180 North Hamline Ave., Roseville. RCLReads. 



Family Movies at the Library – 6:30-7:30pm. Watch 

family-friendly films with your friends and neighbors 

this summer at Ridgedale Library. A different film 

will be screened weekly. Free. 12601 Ridgedale Dr., 



Author Talk: For a Moment We Had the Way 

– 2-3:15pm. Join Rolland Robinson for a reading 

and conversation about the history of The Way, a 

North Minneapolis community center established 

in the aftermath of the urban unrest of 1966. Free. 

611 Van White Memorial Blvd.,Minneapolis. Hclib. 



Social Justice Book Club: We Are Meant to Rise 

– 6:30-8pm. Come together virtually with others in 

the community who are interested in diversity, equity, 

and inclusion, and in transforming perceptions. 

Free. Online. Hclib.BiblioCommons.com/events. 


English Conversation Circle – 4-5:30pm. Free 

English practice in the lower-level auditorium at 

Saint Anthony Park Library. All levels of English 

are welcome. No registration required. Come when 

you can. Free. 2245 Como Avenue, Saint Paul. Sppl. 


THURSDAY, AUGUST 3 

Learn how Integrative Health Coaching is a 

Game-Changer for Everyone – 6-7pm. Attend 

this free webinar to learn about the innovative 16- 

week program designed to educate professionals 

interested in coaching others to optimal health and 

wellness. Free. Online. bit.ly/3JnvbSu. 


27


Mount Shasta Retreat 

During this retreat, Annette Rugolo 

will take you to places on the mountain 

that will support you in receiving the 

wondrous gifts that Mount Shasta has to 

offer. With her experience as a spiritual 

guide, she will support you in letting go 

of old fears and limitations and opening 

to the incredible love and wisdom that is 

within you. You will receive clear guidance 

for the next chapter of your life. 

August 16-19 

Mount Shasta, CA 

For more information, visit AnnetteRugolo.com. 


Fall Retreat for 

Healthcare Providers 

Four-day group retreat for healthcare 

providers to learn more about and experience 

ketamine assisted therapy and 

psychedelic integration breathwork in a 

supportive container. 

September 7-10 

Cost: $2,959 for shared cabin, 

$3,379 for single. 

Red Clover Ranch, Soldiers Grove, WI 

For more information, visit 

DriftlessIntegrativePsychiatry.com/FallRetreat. 


Women’s Mushroom 

Conference 

This weekend-long women’s mushroom 

conference focuses on understanding fungi 

as the Grandmothers of our ecosystems. 

Silently shaping the soil beneath our feet, 

fungi are key players in Earth’s health 

and the trajectory of human culture 

around the globe. Still, we find ourselves 

in a time where the study of fungi is considered 

to be a neglected megascience, 

their mycelium, a mystery. 

September 22-24 

Almond, WI 

For more information, visit 

MyceliumMysteries.com. 

EVENTS FOR KIDS 


Process Art Storytime – 10:30-11:30am. We’ll 

explore art through books, rhymes, songs and messy 

projects. Best for preschool to early elementary aged 

children. Free. 1831 Marshall Ave., Saint Paul. Sppl. 


FRIDAYS, JULY 7, 14, 21, 28 

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

for children ages 2 -5. this activity includes a story, 

stretching, movement, and lots of fun. Little ones 

can jump, crawl, balance, and twirl with these specially 

designed activities. Free. 2245 Como Avenue, 

Saint Paul. Sppl.BiblioCommons.com/events. 


MakerKids Take-and-Make Kit: Summer Stargazing 

– All Day. Drop by for a take-home Maker 

Kids activity while supplies last. No registration 

required. Best for ages 5 and up. Free. 2300 North 

St. Paul Drive, North St. Paul. RCLReads.Biblio 

Commons.com/events. 


Teen GSA – 12-2pm. Join us for a safe, welcoming 

place to hang out, have fun and talk about 

issues related to sexual orientation and gender 

identity and expression. Free. 2540 Lexington 

Avenue North, Roseville. RCLReads.Biblio 



Rap and Poetry Writing – 5-7pm. Participants will 

practice using rap and poetry writing as tools for 

creative self-expression. For kids entering grades 

6-12. Materials provided. Free. 1315 Lowry Ave., N. 

Minneapolis. Hclib.BiblioCommons.com/events. 

TUESDAY, JULY 11, 18, 25 

Stories in Spanish – 3-3:30pm. For children of 

all ages to develop and practice Spanish language 

skills. Join us as we read stories and encourage interactive 

dialog in Spanish. Free. 5280 Grandview 

Square, Edina. Hclib.BiblioCommons.com/events. 


Celebrate Pollinators with the DNR – 10:30- 

11:15am. Join Sarah Anderson for a special 

storytime celebrating Minnesota’s Pollinators. Appropriate 

for ages 2-5. No registration is required. 

Free. 2300 North St. Paul Drive, North St. Paul. 



Learning Tree Yoga – 10:30-11:15am. We will be 

outside in our reading garden, weather dependent. 

Please bring a mat/towel, sunscreen and a bottle of 

water. Free. 2180 North Hamline Ave., Roseville. 



Level Up at the Library: Pride Edition – 3-5pm. 

Hang out, mess around and geek out - whether you 

enjoy video games, arts and crafts, or tech - we have 

something for you! Free. 90 West 4th Street, Saint 



Virtual Teen Book Club: Ironheart: Meant 

to Fly – 2-3pm. For tweens and teens in grades 

6-12. For this book club, we’ll be discussing Ironheart: 

Meant to Fly by Eve Ewing. Free. Online. 


Paw Pals: Read with Buff the Dog – 6:30-7:30pm. 

Read to Buff, a friendly dog who loves to sit and 

listen to stories. For young readers ages 6-12. 

Free. 1831 Marshall Ave., Saint Paul. Sppl.Biblio 



Preschool Storytime in the Garden – 10:30- 

11:30am. Join us at the Urban Roots Children’s 

Garden for a weekly storytime followed by a garden 

activity. Free. Urban Roots Children’s Garden, 

Saint Paul. Sppl.BiblioCommons.com/events. 


Drop-in: Weather Fun – 1-2:30pm. Drop in and 

learn about the water cycle, wind, and explaining 

their role in our earth weather ecosystem. Free. 611 

Van White Memorial Blvd., Minneapolis. Hclib. 



Dancing Through Words – 12:15-1pm. Join Zenon 

Dance School as they lead you through creative 

movement and dance, using the tool of words from 

favorite children’s literature stories to inspire movement. 

Free. Hosmer, 347 E. 36th St., Minneapolis. 

Hclib.BiblioCommons.com/events. 


Clay City – 10am-4pm. This visual, hands-on program 

asks you to create the city you’d like to live 

in - with clay. Model and build houses, nature and 

anything else you like. Free. West 7, 265 Oneida 

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


In the Garden: Incredible Insects – 2-2:45pm. 

We will investigate insects “up close” and learn 

about their many benefits and drawbacks to life in 

the garden. Free. 2150 2nd Street, White Bear Lake. 



Puzzlemania! – 1:30-3:30pm. We have it all: puzzles, 

card games and a variety of tabletop games. 

Bring your friends or make new ones. Free. 1314 

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


Cookie Cutter Needle Felting with the Textile Center 

– 1-2:30pm. Using wool fibers, a special felting needle 

and a cookie cutter template, learn this simple process 

for creating colorful felted shapes with the Textile 

Center. Ages 7-12. Free. 2300 North St. Paul Drive, 

North St. Paul. RCLReads.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 15. 

COACHING 

ANNETTE RUGOLO 

Soul Coach, Author and Teacher 


We are in a time of fast evolution 

and we have the opportunity to release 

deeply held emotional and 

mental patterns along with karmic 

lifetimes that are keeping us stuck. 

The tools I have acquired and honed 

for more than 20 years will help you 

move beyond the stuck places in 

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

You will receive tools of empowerment that will help 

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

See ads, pages 15 & 23. 

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 4. 

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 break through, schedule a 

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

com. See ad, page 23. 

DENTIST 

HEALTH CENTERED DENTISTRY 

N7915-902 St 

River Falls, WI • 715-426-7777 

HealthCenteredDentistry.com 

Whole Person Dentistry observes 

and deals with the mind, 

body and spirit, not just your 

teeth. This approach to dentistry 

encompasses both modern 

science and knowledge drawn 

from the world’s great traditions 

in natural healing. 

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 8. 

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 13. 

DENTIST 

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 7. 

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 4. 

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. 


29

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! 

ENVIRONMENTAL HEALING 

ANNETTE RUGOLO 

Master Dowser 


Is the energy of your home depleting 

you or supporting you? If you 

feel like you are hitting your head 

against a brick wall, it may be the 

wall of dense energy in your home. 

To more easily expand into our 

light and our soul purpose, it is 

important that the spaces we live 

energetically support us. Contact 

me for more information on dowsing, environmental 

healing and space clearing. See ads, pages 15 & 23. 

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 hardto-find 

items. See ad, page 22. 

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.TH 

GENEVIEVE WACHUTKA 

7801 East Bush Lake Rd., Suite 240, 

Bloomington 

763-222-8600 • GenevieveWachutka.com 

Genevieve specializes in the 

practical application of time-tested 

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 20. 

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 healthconscious 

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. 

MARKETING 

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. 

PROFESSIONAL LISTENING 

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31

Natural Awakenings Twin Cities July 2023

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