Natural Awakenings Twin Cities July 2023

Read the July 2023 edition of Natural Awakenings Twin Cities magazine. This is our annual Food Connection Issue which features articles on eating healthy and minimizing food waste, regenerative techniques for a healthy ecosystem, benefits of a colorful diet, gut health for kids, microbiome connection, fighting climate change in the garden, and so much more! Be sure to check out our local content, including News Brief announcements, Community Resource Guide with providers throughout the metro who can meet your individual wellness needs, and all the happenings in the Calendar of Events. There is additional online-only content that can be found at NATwinCities.com.

Read the July 2023 edition of Natural Awakenings Twin Cities magazine. This is our annual Food Connection Issue which features articles on eating healthy and minimizing food waste, regenerative techniques for a healthy ecosystem, benefits of a colorful diet, gut health for kids, microbiome connection, fighting climate change in the garden, and so much more!

Be sure to check out our local content, including News Brief announcements, Community Resource Guide with providers throughout the metro who can meet your individual wellness needs, and all the happenings in the Calendar of Events. There is additional online-only content that can be found at NATwinCities.com.


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FREE<br />

The Microbiome<br />

Connection<br />

How Soil and Human<br />

Health Are Related<br />

Fighting Climate<br />

Change in the<br />

Garden<br />

Regenerative Techniques<br />

for a Healthy Ecosystem<br />

Hues of Health<br />

Benefits of a Colorful Diet<br />

Gut Health<br />

for Kids<br />

Clever Strategies<br />

for Picky Eaters<br />

From Intentions<br />

to Results<br />

Nurturing Growth and<br />

Achieving Lasting Change<br />




JULY <strong>2023</strong>

Each month we distribute 15,000 print issues to<br />

over 250 locations across the <strong>Twin</strong> <strong>Cities</strong> and an<br />

additional 1,600 digital copies by email.<br />

<strong>Natural</strong> <strong>Awakenings</strong> is read online and on social media,<br />

contributing to our monthly readership of over 34,000 people.<br />


As our NATC advertiser, we are committed to helping you<br />

grow your business, and we do this in numerous ways. As an<br />

annual advertiser, you will be involved through not only<br />

advertising, but through editorial opportunities and additional<br />

listings. Each print display ad receives the following:<br />

News Brief or Health Brief – you can share events,<br />

classes, awards you have won, or new products you are<br />

launching.<br />

Editorial Priority – you can submit an unbiased article in<br />

your area of expertise allowing you to share your<br />

expertise with our community.<br />

Community Resource Guide listing in print and online<br />

business listing.<br />

Calendar Listings – to post classes, speaking<br />

engagements, retreats, open houses, and more!<br />

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Sunday mornings at 10 am on AM950.<br />

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Call (612) 227-3854 to get started!

<strong>July</strong> <strong>2023</strong><br />


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Tooth by the Lake<br />




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Hopkins, MN 55343<br />

952-475-1101<br />

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Experience healthier dentistry<br />


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16<br />



Regenerative Techniques for a<br />

Healthy Ecosystem<br />

Contents<br />

14<br />



How Soil and Human Health Are Related<br />




How a Minneapolis School Navigates<br />

Food Waste and Nutrition for Over<br />

500 Students<br />

19<br />


Benefits of a Colorful Diet<br />

26<br />



Clever Strategies for Picky Eaters<br />


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Nurturing Growth and Achieving<br />

Lasting Change<br />


6 news briefs<br />

10 health briefs<br />

12 global briefs<br />

14 green living<br />

19 community<br />

spotlight<br />

20 conscious eating<br />

24 healthy kids<br />

27 calendar<br />

29 resource guide<br />

<strong>July</strong> <strong>2023</strong><br />


news briefs<br />

Fall Retreat for Healthcare Professionals<br />

Explores Therapeutic Potential of Ketamine-<br />

Assisted Therapy<br />

Integrative psychiatrist Erica Burger, of<br />

Driftless Integrative Psychiatry, along with<br />

psychologist Ciara Christensen will facilitate<br />

the Red Clover Ranch Fall Retreat, from September<br />

7 through 10, at Red Clover Ranch,<br />

in Soldiers Grove, in Wisconsin’s Driftless<br />

Area. This four-day group retreat is designed<br />

for healthcare providers to learn more about<br />

and experience ketamine-assisted therapy<br />

and psychedelic integration breathwork. Spots are limited to eight participants.<br />

“Our fall retreat is designed for healthcare professionals seeking a transformative journey<br />

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

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

the power of ketamine with therapeutic techniques such as psychedelic breathwork, we<br />

offer a unique opportunity for healthcare professionals to deepen their understanding of the<br />

therapeutic benefits of this emerging field.”<br />

Christensen has specialized training in clinical hypnosis and working with non-ordinary<br />

states of consciousness. Burger has considerable expertise in both modern and traditional<br />

approaches in improving emotional well-being.<br />

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

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

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

Transformational<br />

Retreat in California<br />

August 16 to 19<br />

Join Annette Rugolo, spiritual guide and<br />

teacher, for a three-and-a-half-day retreat<br />

on one of the most enlightened mountains on<br />

our planet. Located in northern California,<br />

Mt. Shasta is a place filled with wonder, and<br />

those who make the journey experience the magic the mountain has to offer.<br />

The <strong>2023</strong> Mt. Shasta Retreat takes place in northern California from August 16 to 19.<br />

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

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

connect with your essence and to remember your true purpose,” shares Rugolo.<br />

The retreat begins in the cleansing headwaters of the Sacramento River and concludes<br />

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

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

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

fears and limitations and opening to the incredible love and wisdom within, receiving<br />

clear guidance for the next chapter of their life.<br />

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

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

haven for deep healing and expansion.<br />

Courtesy of Marie Diamond Courtesy of Red Clover Ranch<br />

From The Streets to<br />

The Stage: A Music<br />

Business Survivor<br />

Comes to Minneapolis<br />

On the heels of the triumphant recovery<br />

and release of his record, Burning<br />

the Bigtop Down—recorded with rock<br />

icon Levon Helm and legendary Memphis<br />

producer Jim Dickinson (both whom<br />

have since passed away)—Mike Younger<br />

has been an unstoppable force of nature.<br />

At 9:30 p.m., on <strong>July</strong> 21, Younger will be<br />

joined by Minneapolis music veterans<br />

Becky Kapell and The Fat 6, and Jettkick<br />

with Madalyn Mae, at Palmer’s Bar, in<br />

Minneapolis.<br />

In 2022 alone, both solo and with<br />

his band Mike Younger & The Tennessee<br />

Treehuggers, Younger logged over 100 tour<br />

dates at clubs and festivals across the U.S.<br />

Having been discovered by country artist<br />

Rodney Crowell while a street performer<br />

in New Orleans, Younger was relentless<br />

in his efforts to reclaim his lost recordings<br />

(held in limbo for almost 20 years<br />

due to the collapse of his label), and was<br />

finally able to recover the tapes in 2017<br />

and release the project in 2021 with the<br />

blessing of the families. “I’ve come way too<br />

far to let my own work be kept from me,”<br />

Younger says, with the quiet confidence of<br />

someone who has beaten the odds.<br />

Over the years, Younger has lent his<br />

voice and his songs to various progressive<br />

causes. He is a staunch advocate for clean<br />

energy and environmental justice, and he<br />

bears the scars to prove it. The lyrics of his<br />

songs articulate some of the challenges of<br />

these times. His music is rooted in blues,<br />

folk and country.<br />

Courtesy of Mike Younger<br />

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

receive 10 percent off when they use discount code Transform10%<strong>2023</strong>. For more information<br />

or to register, visit AnnetteRugolo.com. See ad, page 23.<br />

Location: 500 Cedar Ave., Minneapolis. For<br />

more info, email DivinerumPromotions@<br />

gmail.com or visit MikeYounger.com.<br />

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

©Samo Trebizan<br />

Nautilus Solar Responds to Improvements<br />

to Community Solar Program in Minnesota<br />

Nautilus Solar Energy, a leading<br />

community solar developer, welcomes<br />

the recent improvements made to<br />

Minnesota’s community solar program.<br />

The signing of House File 2310 by Governor<br />

Tim Walz represents a significant<br />

step forward in expanding access to clean<br />

energy and reducing energy costs for<br />

residents across the state.<br />

House File 2310, an Environment,<br />

<strong>Natural</strong> Resources, Climate and Energy<br />

Finance Policy bill, brings about crucial<br />

changes to Minnesota’s community<br />

solar program. These changes include<br />

the removal of the contiguous county<br />

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

will pave the way for an estimated delivery of 1.5 GW of community solar and<br />

distributed generation project development to Minnesota.<br />

Commenting on the new legislation, Director of Development Jeff Lee, at Nautilus<br />

Solar Energy, expressed his enthusiasm by stating “We are excited to see the<br />

passage and signing of HF 2310, creating a more equitable community solar program<br />

in Minnesota. As an industry leader in community solar with a long history of success<br />

in Minnesota, Nautilus Solar is looking forward to supporting our network of<br />

development partners to bring clean energy and financial savings to more subscribers<br />

across the state.”<br />

Minnesota has been at the forefront of community solar initiatives since December<br />

2014 when it became the first state to pass legislation allowing residents to<br />

opt into community-shared renewables. The state has made significant strides in its<br />

commitment to renewable energy and aims to achieve 100 percent renewable energy<br />

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

ambitious goal.<br />

In Minnesota, Nautilus Solar Energy currently owns and operates nearly 40 MW<br />

of operational and late-stage development projects, enough clean energy to power<br />

8,000 homes. Nautilus Solar works closely with local communities, generating tax<br />

revenue, creating job opportunities and providing energy savings to residents.<br />

Nautilus Solar’s community solar projects offer an opportunity for residential and<br />

commercial customers within the Xcel utility territory to subscribe without any upfront<br />

costs, long-term commitments or cancellation fees. For more information, visit<br />

NautilusSolar.com.<br />

Women’s Conference<br />

Explores the Wonderful<br />

World of Mushrooms<br />

The seventh annual Mycelium Mysteries<br />

Women’s Mushroom Conference,<br />

instructing women on how mushrooms<br />

can be used medicinally, nutritionally,<br />

cosmetically and spiritually, will be held<br />

from September 22 through 24, in Almond,<br />

Wisconsin. Keynote speakers are Katherine<br />

MacLean, Ph.D., Cornelia Cho, M.D., and<br />

Anne Pringle, Ph.D.<br />

Participants can learn, grow and<br />

celebrate with a community of amazing<br />

women and enjoy dozens of different<br />

workshops taught by leading experts<br />

from around the country, become one<br />

with nature and take in the beauty of<br />

200 acres of serene woods overlooking a<br />

peaceful lake. Onsite camping or cabin<br />

lodging is available.<br />

Cost: Varies with lodging options. Register<br />

at MyceliumMysteries.com. To win<br />

a free weekend pass, visit NAChicago.<br />

com/<strong>2023</strong>-MyceliumMysteriesTix and<br />

enter by Sept. 1. See ad, page 9.<br />

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

<strong>July</strong> <strong>2023</strong><br />


news briefs<br />

Silver Fillings:<br />

Just ugly?<br />

Or harmful too?<br />

This is a picture<br />

of a “Silver”<br />

or “Amalgam”<br />

filling. It is 50 -<br />

52% MERCURY!<br />

If the mercury in<br />

this filling were spilled in a school,<br />

it would be evacuated....<br />

This is a picture<br />

of a “light cured”<br />

composite filling.<br />

They can last as<br />

long or longer<br />

than mercury<br />

fillings with no danger of releasing<br />

harmful heavy metals.<br />

As noted on Dr. Mercola,<br />

Dr. Oz, and 60 Minutes...<br />

Mercury fillings may have a<br />

significant negative impact on your<br />

overall health.<br />

Make <strong>2023</strong> 2017 YOUR year<br />

for healthy choices!<br />

Dr. Madelyn Pearson is the<br />

current president of the<br />

Holistic Dental Association and<br />

has advanced training in safe<br />

mercury removal.<br />

Call or visit our website for<br />

more info: (651) 483-9800<br />

www.<strong>Natural</strong>SmilesDental.com<br />

©Mego-studio<br />

Free Webinar:<br />

Learn How Integrative<br />

Health Coaching is a<br />

Game-Changer for<br />

Everyone<br />

The Integrative Health Institute (IHI)<br />

at Salem University, in Salem, West<br />

Virginia, will host a free webinar from 6 to<br />

7 p.m., on <strong>July</strong> 13, featuring their best-inclass<br />

Integrative Health Coaching Program. The presenters include Senior Advisor for IHI and<br />

former CEO of HeartMath, Bruce Cryer, and IHI Program Coordinator and Lead Faculty, Amy<br />

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

The Integrative Health Coaching Certificate is a program of 16 weeks designed to educate<br />

professionals who are interested in coaching others to optimal health and wellness. Students<br />

will develop the skills necessary to build the coaching relationship from start to finish with an<br />

emphasis on integrative health practices and principles.<br />

IHI is geared to allied health professionals, traditional and alternative medicine<br />

practitioners, integrative and holistic health practitioners, nurses, fitness professionals,<br />

athletic coaches, whole person-centered wellness enthusiasts and professionals, diabetes<br />

prevention professionals, healthcare organizations, educators and more.<br />

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

myself, about the health coaching profession, and how our everyday behaviors can influence<br />

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

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

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

The upcoming webinar is ideal for those who choose to upgrade themselves while helping<br />

others reach their goals for optimal health and vitality. Dailey sums up her intention for<br />

the health coaching program as, “Fueling wellness, sparking transformation; in my classroom,<br />

I cultivate visionaries, ready to redefine the landscape of health.”<br />

For those unable to attend the <strong>July</strong> webinar, another is scheduled from 6 to 7 p.m. on<br />

Thursday, August 3.<br />

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

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

meets innovation and knowledge meets application. For more information, visit SalemU.edu.<br />

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

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<strong>July</strong> <strong>2023</strong><br />


health briefs<br />

Close Relationships<br />

May Influence<br />

Physical Well-Being<br />

A new study published in<br />

Social Psychological and<br />

Personality Science has<br />

found that a person’s close<br />

relationships may either<br />

benefit or undermine<br />

physical health. The threeweek<br />

study involving<br />

4,005 participants looked<br />

at how both positive and<br />

negative relationship experiences<br />

affect the body,<br />

and how daily fluctuations<br />

in those interactions may influence changes in well-being,<br />

as reflected in self-reported stress levels and coping<br />

abilities, as well as blood pressure and heart rate reactivity<br />

biomarkers.<br />

The researchers observed that people with more positive<br />

experiences and fewer negative ones reported lower<br />

stress, improved coping skills and better physical functioning.<br />

They also noted that ups and downs in negative<br />

relationships were especially predictive of outcomes like<br />

stress, coping and overall systolic blood pressure.<br />

Seniors Want Fewer<br />

Prescriptions<br />

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

Photo by 13MoonsPublishingServices.com<br />

In a new National Poll on Healthy Aging by the University of<br />

Michigan involving adults aged 50 to 80, the vast majority<br />

of respondents expressed an interest in cutting back<br />

on prescription medications. Eighty percent would be<br />

CGN089/ShutterStock.com<br />

Mislabeled<br />

Melatonin Gummies<br />

New research published in<br />

JAMA Network found that<br />

melatonin gummies may<br />

contain far more of the dietary<br />

sleep aid supplement<br />

than what is indicated on<br />

the label. Researchers from<br />

Cambridge Health Alliance<br />

and the University of Mississippi<br />

analyzed 25 different<br />

melatonin gummies and<br />

Angel Alexis LunaLarios/ShutterStock.com<br />

found that 22 contained<br />

a greater amount of melatonin<br />

than stated on the label. One product contained<br />

only three-quarters of the amount advertised on the label,<br />

another contained 347 percent more than what was listed,<br />

and one product contained no detectable melatonin.<br />

These concerns come on the heels of a 2022 report<br />

by the U.S. Centers for Disease Control and Prevention,<br />

which found a 530 percent increase in the number of<br />

accidental pediatric ingestions of melatonin reported to<br />

U.S. poison control centers over the last decade, resulting<br />

in 27,795 emergency department and clinic visits, 4,097<br />

hospitalizations, 287 intensive care unit admissions and<br />

two deaths. Most ingestions were unintentional (94.3 percent).<br />

Among those children with reported symptoms from<br />

accidental melatonin ingestion, most involved the gastrointestinal,<br />

cardiovascular or central nervous systems.<br />

willing to stop taking one or more drugs if their healthcare<br />

provider said it was possible, and 26 percent had already<br />

stopped taking at least one drug they had been taking for<br />

more than a year. When asked which meds they would be<br />

most interested in stopping, 43 percent named their heart<br />

disease pills for high blood pressure or high cholesterol,<br />

13 percent mentioned diabetes medicines and 10 percent<br />

included pain management prescriptions.<br />

These results reflect a growing trend dubbed “deprescribing”.<br />

According to Deprescribing.org, a researcher-led<br />

online resource, it is the planned process of reducing or<br />

stopping medications that may no longer be of benefit or<br />

could be causing harm. The goal is to reduce medication<br />

burden or harm while improving quality of life. Seniors<br />

interested in cutting down on the drugs they are taking<br />

should consult their healthcare provider to ensure it is safe<br />

and helpful to do so.

Flamingo ImagesAdobeStock.com<br />

Pilot Program Reveals Benefits<br />

of Four-Day Work Week<br />

The nonprofit 4 Day Week<br />

Global conducted a sixmonth<br />

pilot of more than<br />

2,900 workers from 61<br />

companies in the United<br />

Kingdom from June<br />

to December 2022 in<br />

which the work week was<br />

reduced from a standard<br />

40 hours to 32 hours for<br />

the same pay and benefits.<br />

At the end of the<br />

six-month trial, 39 percent<br />

of employees reported less stress and 71 percent<br />

expressed lower levels of burnout. Anxiety, fatigue and<br />

sleep issues also decreased, while mental and physical<br />

health improved. Sixty percent found a greater ability to<br />

balance work with home-based responsibilities, and 62<br />

percent found it easier to balance work with social life.<br />

Employees were also more satisfied with their finances,<br />

relationships and time management.<br />

Company revenue stayed broadly the same over the<br />

trial period, rising by 1.4 percent on average. Companies<br />

also saw improvements in hiring, absenteeism<br />

and resignations, with staff turnover dropping by 57<br />

percent over the trial period. Additionally, 63 percent of<br />

businesses offering a four-day week found it easier to<br />

attract and retain new talent.<br />

Effects of Cannabis Use<br />

Before and After Surgery<br />

In January <strong>2023</strong>, the<br />

American Society of Regional<br />

Anesthesia and Pain<br />

Medicine published guidelines<br />

recommending that<br />

all patients undergoing<br />

anesthesia be screened<br />

and questioned about<br />

cannabis use, including<br />

how much and how often<br />

they use, how they take it<br />

artit/AdobeStock.com<br />

and when they last used it.<br />

One of the largest studies<br />

on the effects of cannabis use on sedation, published<br />

in the Journal of Osteopathic Medicine, looked at 250 patients<br />

undergoing an endoscopy while under anesthesia.<br />

Those that reported regular cannabis use required significantly<br />

higher doses of anesthesia than nonusers. Another<br />

study, published in the journal PLOS ONE, found that daily<br />

cannabis users required a higher dose of sedatives prior<br />

to an endoscopy than weekly or monthly users.<br />

On a related note, a 2018 study published in the journal<br />

Patient Safety in Surgery reported that marijuana use<br />

may interfere with painkillers after surgery. The study<br />

looked at 261 trauma center patients and concluded<br />

that marijuana use, especially chronic use, may affect<br />

the pain response to injury and require higher doses of<br />

opioids for pain management.<br />

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He has a deep understanding of the importance of oral health<br />

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field of Biological Dentistry.<br />

www.Health Centered Dentistry.com<br />

<strong>July</strong> <strong>2023</strong><br />


global briefs<br />

New Environmental<br />

Justice Initiative<br />

Repairing the Planet’s Lungs<br />

In April, Executive Order 12898 established the White<br />

House Office of Environmental Justice to address persistent<br />

environmental injustices involving toxic pollution,<br />

underinvestment in infrastructure and services, and other<br />

harms due to a legacy of racial and economic discrimination.<br />

The new office is tasked with coordinating efforts<br />

among federal agencies to help implement innovative<br />

directives. It requires federal agencies to notify communities<br />

in the event of a release of toxic substances; directs<br />

agencies to facilitate meaningful public participation and<br />

just treatment in agency decision-making; directs agencies<br />

to identify and address information gaps related to<br />

environmental justice and make information on environmental<br />

and health concerns more publicly accessible;<br />

and implements a scorecard to evaluate federal agencies’<br />

environmental justice efforts.<br />

sulit.photos/iShutterStock.com<br />

The oceans, sometimes called the lungs of the Earth, have<br />

absorbed 30 percent of carbon dioxide (CO2) emissions<br />

since the Industrial Revolution and captured 90 percent<br />

of the related excess heat. Seawater stores about 150<br />

times more CO2 than air. Unfortunately, absorbing all that<br />

greenhouse gas has damaged sea life.<br />

Engineers from the University of California Los Angeles<br />

(UCLA) have developed a process to cleanse the seawater<br />

of CO2 so it can store greater amounts of greenhouse<br />

gases. The process sends an electric charge into seawater<br />

flowing through tanks on a barge. The charge sets off<br />

chemical reactions to trap the greenhouse gas into a solid<br />

mineral, which is then deposited on the ocean floor, completing<br />

the cleansing process.<br />

The engineers expect to design larger facilities based on<br />

the data obtained from their test sites in Los Angeles and Singapore<br />

and have commercial sites removing millions of tons<br />

of CO2 per year by 2025. The UCLA scientists estimate<br />

that 1,800 facilities would be needed to capture 10 billion<br />

tons of atmospheric CO2 annually beginning in 2050, thereby<br />

limiting the global temperature rise to 1.5 degrees Celsius.<br />

Artem Pachkovskyi/ShutterStock.com<br />

Colombia Protects Its Birds<br />

Colombia has the most bird species in the world—1,966<br />

registered species, or 20 percent of all birds worldwide—<br />

and has updated its strategy for protecting this rich avian<br />

life, affecting all birds that inhabit the country at some<br />

JAndresCastillo/ShutterStock.com<br />

point in their annual life cycle. The goal is to conserve and<br />

sustainably manage bird diversity, habitats and ecosystems<br />

by the generation of knowledge, scientific research<br />

and its application, the active participation of different<br />

sectors, policy and planning. The strategy focuses on 11<br />

different Colombian ecosystems from the high Andean<br />

forests to savannas, grasslands and coastal areas.<br />

This exhaustive process in the renewal of Colombia’s<br />

avian protection strategy involved more than 30 workshops<br />

and 2,000 people from every region of the country.<br />

Input from indigenous peoples and others generated<br />

practical conservation actions in their territories, as well as<br />

ancestral knowledge and an appreciation for the special<br />

connections these communities have with birds in their<br />

daily lives, resulting in a strategy that prioritizes the relationships<br />

between people and birds.<br />

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

Saving the Fading Night Sky<br />

Solar Community Hubs<br />

sripfoto/ShutterStock.com<br />

photo courtesy of Dell_Technologies__community<br />

The Smithsonian National Museum of <strong>Natural</strong> History<br />

"Lights Out" exhibit, in Washington, D.C., is helping<br />

people understand that light pollution is a global problem<br />

with broad impact. The effects of light pollution go<br />

beyond our diminishing view of the stars; it also impacts<br />

ecosystems and cultures on Earth.<br />

The exhibit features more than 100 photographs,<br />

nearly 250 objects, a history of human-made light,<br />

interactive experiences, tactile models and a theater<br />

program to discover why dark nights matter, rekindle a<br />

connection with the night sky and consider how much<br />

light at night is enough.<br />

Astronomers rely on light, both visible and invisible, to<br />

understand celestial bodies, and their view of the universe<br />

has become increasingly obstructed by artificial light.<br />

Biologists have observed light pollution’s toll on plants<br />

and animals—from harming coral reefs’ moonlight-triggered<br />

reproduction to bats’ ability to pollinate flowers and<br />

the grim consequences of disoriented migrating birds.<br />

Another area of the exhibition presents people’s ancient<br />

and modern-day connections to the night sky through<br />

photographs, stories and cultural items.<br />

Visitors also learn about simple but meaningful actions<br />

they can take to reduce light pollution, such as aiming<br />

outdoor lights downward and using the dimmest settings.<br />

Nearly half of the world’s population has no access to the<br />

internet. Dell Technologies, in partnership with Computer<br />

Aid International, is addressing the gap for people that might<br />

benefit the most. They convert old shipping containers into<br />

customizable, solar-powered internet centers, called “solar<br />

community hubs”, that connect community members to the<br />

digital world. The hubs are well-lit, well-ventilated classrooms<br />

that use energy-efficient Dell technology and air-cooled servers.<br />

Each hub supports up to 40 people at a time and offers up<br />

to 20 users a wireless connection to learning materials.<br />

The hubs provide digital skills to further education and<br />

open economic opportunities for the local community; allow<br />

micro and small enterprises to create jobs; and enable<br />

financial sustainability by offering services and products<br />

that go beyond education, such as telemedicine.<br />

The first hub was placed in the Brazilian Amazon town of<br />

Boa Esperança in March 2022. Dell and the Foundation for<br />

Amazon Sustainability also installed equipment, including<br />

drones and environmental monitors, to track deforestation<br />

in the area. During the first week of March <strong>2023</strong>, more than<br />

200 alerts about tree loss were posted from Boa Esperança.<br />

Three hubs currently exist in Brazil and South Africa, and Dell<br />

will soon add two hubs in Egypt that are focused on career<br />

and life skills, as well as another in Australia, centered on<br />

preserving and protecting Aboriginal art and culture.<br />

<strong>July</strong> <strong>2023</strong><br />


green living<br />

Fighting Climate Change in the Garden<br />



by Julie Peterson<br />

Reversing global warming may feel like a challenge that<br />

is out of reach, but anyone can make a difference by<br />

planting an ecologically supportive garden. Regenerative<br />

techniques employed in the backyard, a community garden<br />

or even an apartment patio can significantly improve local<br />

ecosystems. And because living systems are interconnected, a<br />

healthier ecosystem boosts the well-being of all life forms, as<br />

well as the environment.<br />

“Growing a garden is one of the most powerful things we can<br />

do as individuals to enact positive change and make a difference,”<br />

says Emily Murphy, the California author of Grow Now: How We<br />

Can Save Our Health, Communities, and Planet—One Garden at<br />

a Time. “If you’re looking for practical solutions to the climate<br />

crisis and the resulting loss of biodiversity, the answer is right<br />

out your door and in the earth beneath your feet. It’s possible to<br />

sequester enough carbon to offset your carbon footprint while<br />

supporting wildlife.”<br />

According to Jessica Walliser, the Pennsylvania author of<br />

Plant Partners: Science-Based Companion Planting Strategies for<br />

the Vegetable Garden and co-founder of Savvy Gardening.com,<br />

“Regenerative practices are simple, proactive steps that millions<br />

of gardeners should be adopting. They not only simplify your<br />

gardening practices and reduce time and budget in the long<br />

term, they are also the right thing to do in this modern age of<br />

human disturbance.”<br />

lightpoet/AdobeStock.com<br />


A key principle of regenerative gardening is to add layers to the<br />

soil instead of digging downward or tilling. “Layering up increases<br />

the water-holding capacity of the soil and the ability of the soil to<br />

sequester carbon,” Murphy explains.<br />

“Addition of organic matter, such as compost, leaf mold or wellaged<br />

manure, helps build good soil structure and feeds beneficial<br />

soil microbes,” says Walliser, who recommends adding one to two<br />

inches per year to gardens.<br />

Making compost onsite is valuable, but not always possible.<br />

In some cities, free compost is available through community<br />

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

compost hubs where residents drop off bins of yard and food<br />

waste. “Purchasing commercially produced compost may be a<br />

worthwhile investment, particularly when growers are just getting<br />

started and soil quality is poor,” suggests Bryan O’Hara, the<br />

Connecticut author of No-Till Intensive Vegetable Culture: Pesticide-Free<br />

Methods for Restoring Soil and Growing Nutrient-Rich,<br />

High-Yielding Crops.<br />


Perennials come back every year and can provide food for people<br />

and wildlife. Many varieties of fruiting shrubs, trees, vegetables<br />

and nuts can form the backbone of a garden with annual plants<br />

interspersed throughout. Adding beauty to the mix, perennial<br />

flowers—some of which are edible—are essential food for bees,<br />

butterflies and birds.<br />

“Choose plants with different flower shapes, sizes and colors, as<br />

well as plants with a diversity of bloom times,” Walliser advises.<br />

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

native insects and may provide better resources for them.”<br />


“When you’re fostering biodiversity, you’re supporting the<br />

mutualism that naturally exists in wildlife. You’re increasing<br />

and improving ecological relationships,” says Murphy. Instead<br />

of planting monoculture rows in a vegetable garden, mix up the<br />

plants the way Mother Nature does, Walliser recommends. And if<br />

abandoning tidy rows of the same type of plant seems too unruly,<br />

interplant the rows: a few beans, a tomato, flowers, then more<br />

beans and peppers, for example.<br />

Another suggestion is to plant a variety of salad greens, carrots<br />

and radishes in a raised bed and interplant edible nasturtiums,<br />

chives and violets. “Interplanting makes it harder for pests to find<br />

their favorite host plant. It also makes it harder for diseases to<br />

spread from one plant to the next,” Walliser explains.<br />


Skip the pesticides, herbicides and synthetic fertilizers. “Even<br />

organic pesticides can be harmful to pollinators and pest-eating<br />

beneficial insects like ladybugs, lacewings and others,” says Walliser.<br />

A chemical-free, biodiverse garden is a safe place for beneficial<br />

bugs. Trust that the good bugs will find the bad bugs and there<br />

will be balance.<br />

A sun-kissed organic tomato from the garden will forever ruin<br />

us for grocery store produce. And when we sink our hands in<br />

healthy soil to retrieve a beet or plant seeds, we may feel a wave<br />

of positive energy because soil microbes have been found to work<br />

like natural antidepressants, making us happier and healthier.<br />

“When we begin to understand the inner workings of our greater<br />

ecosystem through the ecosystems closest to home, such as our<br />

gardens and communities, we come to see that we each have the<br />

power to grow positive change beginning at home,” says Murphy.<br />

Julie Peterson writes on health, wellness and environmental topics.<br />

Reach out at JuliePeterson2222@gmail.com.<br />

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<strong>July</strong> <strong>2023</strong><br />





Photo by Rodale Institute<br />

by Kelcie Ottoes<br />

The human gut microbiome, which is critical to fighting<br />

off disease, and soil microbiome, which enables plant<br />

growth, are vitally important to maintaining all life on our<br />

planet. These two communities of microorganisms are indirectly<br />

connected in important ways, and researchers are trying to find<br />

out more about their interplay.<br />

Human Microbiome<br />

The human gut microbiome consists of trillions of microorganisms<br />

of different species. These microbes help to digest food,<br />

synthesize vitamins and other important compounds, regulate our<br />

immune system and even influence behavior and mood.<br />

The gut microbiome includes both helpful and potentially<br />

harmful microbiota that coexist peacefully in a healthy person.<br />

But certain diets, or the use of antibiotics or other bacteria-de-<br />

stroying medications, can upset the balance, a state known as<br />

dysbiosis, which can impair the microbiome’s functions, leaving<br />

the body susceptible to disease.<br />

Soil Microbiome<br />

The soil microbiome has many parallels to the human gut scenario.<br />

It consists of bacteria, fungi, archaea and viruses—microorganisms<br />

that play an important role in maintaining the health<br />

of the soil. They do this by breaking down organic matter, cycling<br />

nutrients and protecting crops against harmful pathogens.<br />

Regenerative organic farming practices that promote biodiversity<br />

and disdain the use of chemical pesticides and fertilizers develop<br />

robust soil that is rich in nutrients and beneficial microbes.<br />

In such settings, farmers don’t need to use chemicals, because the<br />

microbiome creates disease-resistant soil to fight off threats.<br />

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

The Nutrition Link<br />

While a direct link between the soil microbiome and the gut<br />

microbiome has yet to be proven, soil certainly impacts our health<br />

through our diet. A diverse and active soil microbiome is responsible<br />

for supporting plant growth. Plants then provide us with<br />

the nutrients that our gut microbiome needs to thrive, including<br />

calcium, magnesium, and vitamins A, C, E, K and the B complex.<br />

Dan Kittredge, founder of The Bionutrient Institute, explains,<br />

“The sophistication of the soil microbiome is connected to the<br />

nutritional value of the food that’s produced. The healthier the<br />

[soil] microbiome, the healthier the food.” The use of fertilizers<br />

and pesticides does not directly produce less nutritious food,<br />

but rather their impact on the health of the soil microbiome can<br />

impact the crops’ nutritional value.<br />

There is a hypothesis that food has become less nutritious since<br />

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

the nutritional value of 43 garden crops from 1950 to 1999 and<br />

found that while all 43 foods showed a statistically reliable decline<br />

in nutrition, it was likely due to cultivating plants with desired<br />

traits, such as larger sizes, faster growing rates and increased pest<br />

resistance. It wasn’t the soil that was the problem, but that growers<br />

had not prioritized breeding crops for higher nutritional value.<br />

According to Jack Gilbert, a pediatrics professor at the University<br />

of California San Diego and co-founder of the Earth Microbiome<br />

Project and the American Gut Project, “There is an indirect<br />

relationship between a healthy soil microbiome and healthy gut<br />

microbiome. While we need healthy soils to grow plants, a healthy<br />

soil microbiome does not equal a healthy gut microbiome.”<br />

He explains, “The link is really about diet in the gut microbiome.<br />

Precision nutrition is the idea that how we all respond to food is<br />

unique, and that we can predict those responses if we understand what<br />

kinds of bacteria are in the gut. This is because the gut microbiome<br />

varies between people, and those same gut microbes can mediate how<br />

food influences our physiology. Eating a healthy diet can have a profound<br />

impact on reducing the risk of developing chronic diseases.”<br />

The nutritional value of food is more complicated than the<br />

quality of the soil in which the crops grow. It is also impacted by<br />

the processing of the food. As Kittredge notes, when the bran in<br />

wheat is removed—a common process that turns flour white—<br />

wheat loses much of its nutritional value. Unprocessed foods<br />

allow us to access more of the nutrients within them.<br />

The Promise of Regenerative<br />

Organic Agriculture<br />

Led by the Regenerative Organic Alliance, which includes organizations<br />

and brands like Rodale Institute, Dr. Bronner’s and<br />

Patagonia, the Regenerative Organic Certified farms and products<br />

meet the highest standards in the world for soil health,<br />

animal welfare, and farmworker fairness. The idea is to create<br />

farm systems that work in harmony with nature to improve<br />

quality of life for every creature involved. The Regenerative Organic<br />

Certified framework is designed to go above and beyond<br />

the USDA Certified Organic seal. To date, 134 farms and more<br />

than 47,000 smallholder farmers totaling almost 880,000 acres<br />

are Regenerative Organic Certified. Nearly 100 brands offer<br />

Regenerative Organic Certified products on the market.<br />

Under Regenerative Organic Certified standards, soil health<br />

is promoted by including a variety of rotating crops, cover<br />

crops, no tillage, no synthetic inputs, no genetically modified<br />

seeds and rotationally grazed animals. Farms that follow these<br />

protocols become biodiverse ecosystems with organically rich<br />

soil that absorbs water, does not erode over time and produces<br />

safe, nutritious food. Learn more at RegenOrganic.org.<br />

Photo by Rodale Institute<br />

Digging in the Soil<br />

There is another way that soil microbes can benefit human health:<br />

spending time in nature. Exposure to the soil microbiome has been<br />

shown to stimulate the immune system. When outside, we are<br />

exposed to a diverse array of microorganisms that increase disease<br />

resistance and provide neurological benefits.<br />

Gilbert has largely built a career on the benefits of getting his hands<br />

dirty. He is currently conducting a study to find out how giving children<br />

two hours of outdoor learning a day can impact their metabolic<br />

health and help them avoid diseases. According to Kittredge, playing<br />

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

microbes,” he says. “Everyone should nature bathe.”<br />

<strong>July</strong> <strong>2023</strong><br />


“Exposure to soil microbes, like Mycobacterium<br />

vaccae, can positively impact our<br />

physical and mental health,” says Kathleen<br />

DiChiara, a Functional Diagnostic Nutrition<br />

practitioner and<br />

digestive wellness<br />

educator. “We are<br />

losing diversity<br />

and not getting<br />

the exposure<br />

we used to.” She<br />

points out that the<br />

gut microbiomes<br />

of urban citizens<br />

in the U.S. have<br />

lower bacterial diversity<br />

than those<br />

in rural societies,<br />

including hunter-gatherers<br />

from<br />

Tanzania and the<br />

Amazon.<br />

While diet, lifestyle<br />

and genetics play a role in the host-specific<br />

differences, the microbiome composition<br />

in adults is also based on exposure to<br />

microbes in the environment. According to<br />

DiChiara, there is no perfect profile for the<br />

gut microbiome, and our gut microbial communities<br />

ebb and flow. “If a specific strain of<br />

bacteria suddenly<br />

disappears,<br />

perhaps due to an<br />

illness, another<br />

species can take<br />

on its task,” she<br />

explains. “Like<br />

nature, it’s about<br />

working together<br />

on our behalf.”<br />

Diversity, richness<br />

and symbiotic<br />

behavior of<br />

the gut microbes<br />

are central to our<br />

well-being. Di-<br />

Chiara notes that<br />

many variables<br />

can negatively<br />

impact the gut microbiome. Some result<br />

from the choices we make voluntarily, such<br />

as smoking, drinking too much alcohol,<br />

eating ultra-processed foods, being chronically<br />

stressed and leading a sedentary life-<br />

Photo by Rodale Institute<br />

Photo by Rodale Institute<br />

style. Other factors are beyond our control,<br />

such as neurological injuries, illnesses and<br />

hormonal shifts due to puberty or menopause.<br />

Human Impact<br />

on Soil Health<br />

The soil microbiome and the gut microbiome<br />

both need our support to maintain proper<br />

health. Although our gut microbiome may<br />

not be directly impacted by the health of soil<br />

microbes, it can be impacted by the pesticides,<br />

herbicides and fungicides in our food.<br />

Degradation of the soil microbiome<br />

occurs in many ways. Tillage, bare soil, dry<br />

soil, fertilizer, chemical sprays and fungicides<br />

all harm the soil microbiome. These<br />

non-regenerative agricultural practices can<br />

have negative impacts on the health of individuals<br />

that eat the plants and on the health<br />

of the broader ecosystems.<br />

Chemicals like glyphosate can damage the<br />

gut microbiome by creating oxidative stress,<br />

which agitates the microbiome and impedes<br />

its ability to function properly. Pesticides<br />

can also have a detrimental impact on the<br />

gut microbiome. Each year the United States<br />

uses 1 billion pounds of pesticides that may<br />

be damaging our bodies when we eat our<br />

veggies. “What we are not doing is prioritizing<br />

protecting the microbiome—for us and<br />

the soil. It’s time we recognize the interconnections<br />

between climate, soil and the gut,”<br />

DiChiara says.<br />

There are multiple ways we can cultivate<br />

a closer, healthier relationship between<br />

our soil and our gut, such as supporting<br />

sustainable agriculture, avoiding processed<br />

foods, frequenting farmers markets for organic<br />

produce or spending time in nature.<br />

Better yet, Kittredge suggests planting a<br />

pesticide-free garden at home and eating<br />

carrots straight from the soil.<br />

Kelcie Ottoes is a copywriter and content<br />

creator specializing in sustainability and<br />

environmental topics.<br />

Photo by Rodale Institute<br />

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

Courtesy of Hope Academy<br />

community spotlight<br />

Eating Healthy<br />

and Minimizing Food<br />

Waste in Practical Ways<br />




by Bethany Habbena<br />

It is estimated that 119 billion pounds of food goes wasted<br />

each year in the United States. That is more than $408 billion<br />

in food wasted. In other words, that is 130 billion meals that<br />

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

to waste. It is said that all the food that is wasted in the U.S. could<br />

feed every unnourished person in the world. These statistics are<br />

surprising considering the rising prices of food and cost of living.<br />

With grocery prices on the rise, food and money are still being<br />

rapidly wasted. A Minneapolis school has found tangible ways<br />

within our community to prevent food waste and is sharing the<br />

logical and systematic steps we can all take to do the same.<br />

How Hope Academy Minimizes Food Waste<br />

A small, private Christian school in Minneapolis, Hope Academy is<br />

taking practical steps to minimize food waste in their school lunches.<br />

Feeding over 500 students with little waste is a challenging task. The<br />

school stands on Christian principles and cares about food waste.<br />

There are two feasible techniques that Hope Academy<br />

has taken on to eliminate waste. The first is composting. “We<br />

started organics composting with Hennepin County in 2019<br />

in the cafeterias and have expanded organics composting<br />

with Hennepin County throughout the school building since<br />

2021,” shares School Nutrition Director Janette Takata. In this<br />

way of tackling the issue of food waste, Hope Academy not<br />

only minimizes waste, but reuses what would normally be<br />

discarded into a sustainable way to give back to the environment.<br />

Partnering with the community, they repurpose what<br />

would normally go to landfill.<br />

Serving fresh fruits and vegetables to their many students<br />

every day, specifically perishable foods, there are leftovers,<br />

and they quickly rot if not handled properly. One way that<br />

Hope is creatively solving this issue is to make smoothies.<br />

With each day-old fruit and vegetable, the kitchen staff<br />

makes smoothies for the high school students<br />

at no additional cost—a smart way to nourish<br />

with more fruits and vegetables while simultaneously<br />

saving food that would otherwise<br />

be wasted.<br />

Simple Tips to Minimize<br />

Everyday Food Waste<br />

Here are some practical next steps everyone can<br />

take to preserve the food they purchase:<br />

The first is to keep an up-to-date inventory<br />

of what is in the fridge. This prevents any<br />

sort of excess food that would typically go to<br />

waste. Buy what will be eaten and not wasted.<br />

We are less likely to waste food when purchased<br />

in smaller quantities more frequently<br />

rather than in large quantities that will<br />

perish. However, if one accidentally buys too<br />

much perishable food or is not able to eat as<br />

much as expected, there is always the option<br />

to freeze the leftovers.<br />

Freezing food is an excellent way to<br />

extend its life. Keep an eye on the food and freeze it before it<br />

reaches the end of its life. Then, when ready to eat, simply defrost.<br />

When defrosting your food, be creative. Consider using<br />

leftover or frozen food in creative ways for meals that may not<br />

otherwise be made.<br />

Additionally, when shopping for food, do not hesitate to<br />

buy the “ugly” fruits or vegetables. These foods often go to<br />

waste simply due to the cosmetic appearance, when otherwise<br />

they are the same as the other foods. Lastly, if all else fails and<br />

there is food that is bound for the trash, do not forget that<br />

composting is a terrific way to eliminate waste and contribute<br />

to a healthy environment.<br />

Location: 2300 Chicago Ave. S., Minneapolis. Schedule a tour at<br />

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

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

<strong>July</strong> <strong>2023</strong><br />


conscious eating<br />

Hues of Health<br />


by Veronica Hinke<br />

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Eating plant-based foods from every hue in the rainbow<br />

provides an exceptional array of health benefits. Rich in<br />

essential vitamins, minerals and fiber, vibrantly colored<br />

fruits and vegetables also contain phytonutrients<br />

such as antioxidants, flavonoids, carotenoids and<br />

polyphenols that contribute to the color, flavor<br />

and aroma of such foods. There are thousands of<br />

phytonutrients and, according to a 2022 review of<br />

clinical studies published in Nutrients, these natural<br />

chemical compounds “play an important role in<br />

the prevention of serious chronic diseases such<br />

as diabetes, obesity and hypertension, along with<br />

different types of cancer or degenerative diseases.”<br />

From a culinary perspective, colorful, plantbased<br />

foods add pops of color and flavor to a dish,<br />

and simple techniques can transform uber-nutritious<br />

fruits and veggies into crave-worthy delights.<br />

From tasty spreads and luscious dressings to<br />

pungent pickling recipes and rich soups, eating<br />

the rainbow can be a scrumptious and sustainable<br />

everyday lifestyle.<br />

Keeping a medley of wholesome choices in the<br />

house is a good tactic to help a family adopt a<br />

rainbow-based diet. According to Registered Dietitian<br />

Olga Kras, “Not any single fruit or vegetable<br />

provides all of the nutrients we need. Making<br />

a variety of colors of fruits and vegetables visible<br />

increases the likelihood that they will be part of a<br />

daily routine.”<br />

When her children were younger, instead of giving them sugary<br />

treats, she would cut fruits and vegetables into shapes with<br />

cookie cutters. “They loved opening their lunch boxes to find<br />

the fun shapes,” she recalls, noting the allure of visually pleasing<br />

treats. As the first-century Roman Apicius said, “We eat first<br />

with our eyes.”<br />

According to Sarah Stegner, co-owner and chef of Prairie<br />

Grass Cafe, in Northbrook, Illinois, “Food is medicine. It is<br />

what lifts us up. When we allow ourselves to get run-down or<br />

we are tired, that is when we are the most vulnerable, and we<br />

reach for that highly processed, packaged thing. That’s when<br />

we compromise, and compromise leads to long-term illness.”<br />

Dwayne Watson/ShutterStock.com<br />

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

Ermak Oksana/Shutterstock.com<br />

Stegner compares food shopping to<br />

a trip to an art store for the artist that is<br />

about to paint a rainbow. “Center yourself,”<br />

she counsels. “Don’t put anything into the<br />

cart that shouldn’t be eaten. The key word<br />

is choice. If people don’t understand and<br />

realize what the choices they have are—for<br />

example, what herbs are and how to use<br />

them—then that is not a choice for them<br />

when they go home to cook a meal.”<br />

“It’s just fun to have foods that are<br />

colorful,” says Erin Hoogendyk, a cooking<br />

instructor at Grebe’s Chef Center, in<br />

Wausau, Wisconsin, whose favorite flavor<br />

accents are onions, lemons and limes, as<br />

well as a panoply of herbs, including basil,<br />

rosemary, chives, parsley and mint. To add<br />

color and nutrition to everyday salads, she<br />

tosses in blueberries or dresses them with<br />

homemade vinaigrettes made with strawberries<br />

and balsamic.<br />

Hoogendyk recommends farmers markets,<br />

individual farm stands and community-supported<br />

agriculture subscriptions<br />

to discover the freshest, in-season ingredients.<br />

When it comes to cooking and<br />

putting meals together, a sense of adventure<br />

and enjoyment is paramount, she<br />

says. Her coleslaw recipe includes red and<br />

green onions, radishes and red cabbage. “I<br />

don’t like coleslaw to be boring,” she quips,<br />

adding that her next project is to pickle an<br />

ingredient she has never pickled before:<br />

celery. “I can’t wait to see how it turns out.”<br />

For those wanting to optimize their<br />

rainbow-based diets, “testing can help<br />

people understand how to best support<br />

their biology and determine what their<br />

bodies need,” says Dr. Véronique Desaulniers,<br />

a chiropractor and author of Heal<br />

Breast Cancer <strong>Natural</strong>ly. She recommends<br />

the DNA test kit and whole-body health<br />

report from Nutrition Genome to pinpoint<br />

which foods to enjoy or avoid, depending<br />

on genetic weaknesses. Close monitoring<br />

of blood sugar levels is also important, she<br />

notes, as daily glucose and insulin spikes<br />

“can turn on cancer-causing genes and<br />

cancer-causing pathways.”<br />

Veronica Hinke is a food historian and<br />

author of The Last Night on the Titanic:<br />

Unsinkable Drinking, Dining and Style.<br />

Learn more at FoodStringer.com.<br />


This dish can be served as a meal or<br />

cut into smaller pieces and presented<br />

as party appetizers. Cauliflower<br />

provides vitamins B6, K and<br />

C, magnesium and fiber. It<br />

is also a great source of<br />

glucosinolates and isothiocyanates,<br />

two types of antioxidants<br />

that have been<br />

shown to slow the growth<br />

of cancer cells.<br />

Button mushrooms are a<br />

source of vitamin D, selenium,<br />

phosphorus and folate.<br />

They also contain polysaccharides,<br />

indoles, polyphenols and<br />

carotenoids, which are associated<br />

with cancer-fighting properties.<br />


4 slices of cauliflower, ¾-inch thick<br />

1 tsp cooking spray<br />

4 tsp olive oil<br />

1 Tbsp dry Italian seasonings<br />

2 cups fresh brown button mushrooms,<br />

sliced<br />

2 fresh garlic cloves, minced<br />

1 cup shredded mozzarella cheese<br />

½ tsp sea salt<br />

½ tsp freshly ground black pepper<br />

½ tsp red pepper flakes<br />

1 Tbsp fresh thyme for garnish<br />

Preheat the oven to 400º F and spray two large baking<br />

sheets with cooking oil. Place the cauliflower slices onto one of the<br />

baking sheets. They need lots of space between them and shouldn’t overlap.<br />

Brush each side of the cauliflower steaks lightly with the olive oil and season with sea<br />

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

sides are golden brown.<br />

In a mixing bowl, add mushrooms, minced garlic, a pinch of sea salt and pepper,<br />

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

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

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

5 to 6 minutes.<br />

Once done, remove the pans from the oven. Sprinkle roasted cauliflower steaks with<br />

cheese and top the cheese with the roasted or sautéed mushrooms and garlic mixture.<br />

Return to the oven for 2 to 3 minutes until cheese is melted and bubbly.<br />

Sprinkle with fresh thyme and enjoy.<br />

Recipe and photo courtesy of Jennifer Carden.<br />

<strong>July</strong> <strong>2023</strong><br />


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Deriving their deep-red color from phytonutrients called betalains,<br />

beets are rich in nitrates, which help to lower blood pressure.<br />

They also provide calcium, folate and fiber. The pistachios<br />

in this recipe contain potassium, fiber, vitamins B6 and C, iron,<br />

magnesium and calcium.<br />


1 lb mixed-color baby beets<br />

1 cup orange juice<br />

1 cup apple cider<br />

1 cup honey<br />

1 sprig fresh thyme<br />

1 pinch sea salt<br />

1 pinch grain mustard<br />

3 oz goat cheese<br />

2 Tbsp herbs (chives, basil, mint), chopped<br />

3 oz olive oil<br />

3 oz chopped pistachios<br />

1 toasted baguette, sliced<br />

Remove the beet tops and reserve for other uses. Boil the beets in<br />

salted water until tender. Allow to cool slightly and rub the skin off<br />

the beets. Using an old dish towel will help the skin come right off.<br />

Mix the vinegar, honey and orange juice in a bowl. Add the thyme<br />

and mustard. Add the beets, cover and allow them to marinate in<br />

the refrigerator for at least 2 hours.<br />

Place the oil, sea salt, herbs and pistachios in a blender. Pulse<br />

until slightly pureed and chunky.<br />

To assemble the crostini, remove the beets from the marinade and<br />

slice. Spread the goat cheese onto the toasted baguette slices and top<br />

with the beets. Drizzle the pistachio sauce on top and serve.<br />

Recipe and photo courtesy of Sarah Stegner.<br />

Edward Westmacott|Shutterstock.com

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<strong>July</strong> <strong>2023</strong><br />


healthy kids<br />

Gut Health for Kids<br />


by Sheila Julson<br />

Vladislav Noseek/AdobeStock.com<br />

Most kids look forward to summer vacation, but the dog<br />

days can eventually lead to boredom and over-snacking.<br />

By creatively offering children healthy, diverse foods,<br />

presented in ways to please even finicky palates, parents<br />

can support microbiome health while establishing a<br />

lifetime of good eating habits.<br />

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

Tickle Their Palate<br />

“Foods with probiotic-containing living<br />

cultures or fermented foods can add beneficial<br />

bacteria to the gut,” says Jill Castle,<br />

a Massachusetts-based pediatric dietitian<br />

and founding CEO of The Nourished<br />

Child, an online nutrition resource for<br />

parents. She recommends incorporating<br />

treats that are alive, tart and bubbling with<br />

healthful microbes.<br />

“Parents can make sure they offer a<br />

variety of prebiotic and probiotic foods<br />

routinely at mealtimes as options to taste<br />

and try. The good news is there are many<br />

healthy, gut-supporting foods for children<br />

to eat,” she advises.<br />

Yogurt with live or active cultures and<br />

kefir, a fermented milk drink, both contain<br />

these beneficial probiotics. “Although kefir<br />

tends to be sour, some brands have flavored<br />

kefir, such as strawberry, mango or<br />

peach,” Castle explains. “I’ve had great luck<br />

introducing this to children who are picky,<br />

because it’s smooth and creamy and tastes<br />

like a smoothie.”<br />

She also notes that kombucha, a fizzy,<br />

fermented tea with live and active cultures,<br />

is available in fruity flavors that appeal<br />

to children. Pickles fermented over time<br />

with salt and water are a source of healthy<br />

bacteria for the gut. And although cheeses<br />

are fermented, only a few have live, active<br />

cultures. Castle recommends gouda, mozzarella<br />

or cheddar.<br />

or home-baked goods such as cookies,<br />

pancakes or waffles. “Sunflower butter can<br />

be used to make cookies,” Aponte notes. “I<br />

make oatmeal-sunflower butter cookies that<br />

are packed with microbiome-supporting<br />

oatmeal, pumpkin, ground chia seeds and,<br />

of course, chocolate chips.”<br />

For children that are choosy about vegetables,<br />

Aponte suggests making zucchini<br />

or carrot muffins with ground chia seeds or<br />

walnuts. Entice children to eat raw veggies<br />

by offering dipping sauces, such as teriyaki,<br />

ranch dressing or salsa. Aponte notes that<br />

skins should be left on vegetables whenever<br />

possible because they contain fiber, which<br />

helps feed the gut microbiome.<br />

“It takes some experimentation, but<br />

encourage your child to try lots of different<br />

foods,” Aponte says. “Some kids might prefer<br />

a black bean spread or dip, or refried beans,<br />

versus eating whole beans. There are also<br />

pastas made with chickpeas or lentils. Veggies<br />

like onion or zucchini can be chopped<br />

small and hidden in spaghetti sauce.”<br />

Add a Pinch of Fun<br />

Katrina Lien, the program development<br />

specialist for Sanford fit, a children's fitness<br />

program in rural South Dakota, North Dakota<br />

and Minnesota, suggests that parents<br />

find ways to engage and empower kids to<br />

make healthy lifestyle choices.<br />

“Try offering new foods with foods that<br />

you know your kids already like,” she says.<br />

“When you introduce something new<br />

or unfamiliar alongside foods that are a<br />

well-known favorite, kids are more open to<br />

trying the unfamiliar food.”<br />

Attempt to make foods more interesting<br />

and fun, Lien advises. “This can be<br />

done by how you arrange the food items<br />

on the plate or cutting foods into different<br />

shapes. For example, use a cookie<br />

cutter to turn simple cucumber slices into<br />

a heart or a star.”<br />

According to Lien, when parents involve<br />

their children in snack and meal preparation,<br />

kids feel included and excited to try<br />

the foods they helped create. Although getting<br />

kids interested in unfamiliar foods can<br />

be laborious and time-consuming, parents<br />

should remind themselves to be patient<br />

and remain consistent.<br />

Sanford fit offers free, online resources<br />

through printable literature, videos, lessons<br />

and games at fit.SanfordHealth.org.<br />

Sheila Julson is a freelance writer and contributor<br />

to <strong>Natural</strong> <strong>Awakenings</strong> magazine.<br />

JPC-PROD/AdobeStock.com<br />

Sneak in the Fiber<br />

According to Dr. Joanne Aponte, a<br />

naturopathic doctor at Lakeside <strong>Natural</strong><br />

Medicine, in Milwaukee, a diverse diet<br />

high in fiber is key to supporting a healthy<br />

gut microbiome. “All veggies are beneficial,<br />

but ones high in galacto-oligosaccharide<br />

(GOS) and fructo-oligosaccharide (FOS)<br />

prebiotics help grow and support healthy<br />

gut bacteria,” she explains. GOS-rich foods<br />

include beans, lentils and peas, along with<br />

broccoli, cauliflower and Brussels sprouts,<br />

while FOS-predominant choices are garlic,<br />

onions, asparagus, artichokes and leeks.<br />

Aponte also recommends chia, flax,<br />

pumpkin and sunflower seeds, which can be<br />

ground up in an inexpensive coffee grinder<br />

and added to smoothies, oatmeal, yogurt<br />

<strong>July</strong> <strong>2023</strong><br />


© Microgen<br />

From Intentions<br />

to Results<br />



by Nea Clare<br />

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

We live in a time where inspiration and ideas abound, empowering us to align<br />

our lives with our values, passions and visions. However, navigating the<br />

journey from mere ideas to embracing meaningful change can be daunting.<br />

While setting goals is a great starting point, achieving lasting change requires<br />

more than good intentions. It necessitates creating a supportive environment through<br />

personal routines, practices and structures. Following are four key elements that foster<br />

flourishing and sustainable transformation:<br />

Create Supportive Routines - Embarking on something new requires time,<br />

commitment and attention. By developing personal routines that align with our goals,<br />

we establish structures that pave the way for success. Incorporating tasks into our<br />

daily routines, such as meal prepping, daily mindfulness exercises, following a fitness<br />

schedule or dedicating time to declutter our space, supports our aspirations. These<br />

intentional actions gradually become ingrained habits that propel us toward our goals<br />

and lay the foundation for lasting change.<br />

Measure Progress to Stay Motivated - To maintain high motivation, measuring<br />

progress along the way is crucial, clearly defining how we will track our advancement<br />

while regularly checking in. Remember that significant goals are achieved<br />

through consistent—sometimes tiny—actions. Consider recording daily caloric<br />

intake, monitoring emotional well-being or tracking workout performance. By regularly<br />

assessing progress and celebrating achievements, we can stay focused, identify<br />

areas for improvement, and sustain motivation on the journey toward a healthier and<br />

more balanced life.<br />

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

focus and deviate from the intended path. Integrating reminders into daily routines<br />

helps maintain commitment and<br />

concentration. Use tools such as alarms,<br />

visible sticky notes or digital apps to<br />

provide gentle prompts to prioritize<br />

the tasks and practices supporting our<br />

aspirations. These reminders keep us on<br />

track and reinforce our commitment to<br />

success despite distractions.<br />

Build a Supportive Network - Creating<br />

lasting change becomes easier with<br />

a supportive environment. It is imperative<br />

to be surrounded by like-minded individuals<br />

who share similar aspirations<br />

and values. Seek empowering communities,<br />

connect with supportive friends<br />

or engage in group activities aligned<br />

with the goals. Share objectives and let<br />

others know how they can best provide<br />

support. Building a network of positive<br />

influences, encouragement and accountability<br />

enhances motivation and commitment<br />

to personal transformation.<br />

We possess the power to embrace<br />

change and thrive as we strive for a<br />

healthier and more balanced life. Beyond<br />

setting specific goals, integrating<br />

personal routines, practices and structures<br />

is pivotal in propelling us toward<br />

lasting transformation. We create an<br />

environment that nurtures growth and<br />

success by establishing a solid foundation,<br />

measuring progress, incorporating<br />

gentle reminders and fostering a supportive<br />

network. Embrace these empowering<br />

tools and embark on a transformative<br />

journey towards fulfillment<br />

and well-being. Through consistent,<br />

intentional actions and the support of<br />

a nurturing community, extraordinary<br />

changes are made, enabling us to create<br />

the life we desire.<br />

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calendar of events<br />

featured event<br />

Discover Your Highest<br />

Purpose<br />

Sri Harold Klemp, the spiritual leader<br />

of Eckankar, shares wisdom through<br />

stories and spiritual insights that bring<br />

meaning, connection and humor to the<br />

workings of Spirit in everyday life.<br />


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

the first Thursday of each month for live music<br />

at Station 81 at Union Depot. Enjoy restaurant specials,<br />

cocktails, happy hour pricing and more. Free. 214<br />

4th St E., St. Paul. AppetiteForChangemn.org/event.<br />

FRIDAY, JULY 7<br />

Fridays at 7pm<br />

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

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

TempleOfECK.org or<br />

Facebook.com/Eckankar.<br />

Universe in the Park – 8:45-10pm. With staff from<br />

the Minnesota Institute for Astrophysics at the University<br />

of Minnesota, come outdoors at Dodge for<br />

a closer look at outer space. Free. Main Property,<br />

Farm Entrance 3, 1701 Charlton Street, West St.<br />

Paul. DodgeNatureCenter.org/event.<br />

FRIDAYS, JULY 7, 14, 21, 28<br />

Black-African American Basic Computer Class<br />

– 3:30-5pm. Community members who identify as<br />

Black American can learn basic computer skills,<br />

email navigation, and internet essentials. Free.<br />

Rondo Community Library, 461 N. Dale St., Saint<br />

Paul. Sppl.BiblioCommons.com/events.<br />

SUNDAY, JULY 9<br />

Walk to Imagine: 6th Avenue North – 1-3pm. Reflect<br />

on the history of our community and co-create a vision<br />

for the future. Free. 611 Van White Memorial Blvd.,<br />

Minneapolis. Hclib.BiblioCommons.com/events.<br />

MONDAY, JULY 10<br />

Tech Help @ Highland Park Library – 2-4pm. If<br />

you are having trouble with your laptop, tablet or<br />

smart phone, we have a tech helper here to answer<br />

your questions. Free. 1974 Ford Parkway, Saint<br />

Paul. Sppl.BiblioCommons.com/events.<br />

TUESDAY, JULY 11<br />

Spanish Conversation Group – 6-7pm. Meet<br />

up to charlar (chat) with other Spanish speakers.<br />

Everyone is welcome from fluent speakers to beginners.<br />

Hasta pronto. Free. 17524 Excelsior Blvd.,<br />

Minnetonka. Hclib.BiblioCommons.com/events.<br />

Mending Circle – 6-7:30pm. Bring an item of<br />

clothing or other textile to repair. We’ll provide<br />

basic supplies, equipment, and a supportive learning<br />

environment. Free. 1831 Marshall Ave Saint Paul.<br />

Sppl.BiblioCommons.com/events.<br />

Open Yoga – 6:30-7:30pm. Practice yoga with your<br />

neighbors in a supportive environment. Deepen<br />

your physical and mental wellness with certified<br />

teacher Leslie Ball, whose restorative program<br />

is beneficial for both beginners and experienced<br />

yogis. Free. 1222 4th St. S.E., Minneapolis. Hclib.<br />

BiblioCommons.com/events.<br />

Striving for Resilience: Planting for Pollinators –<br />

6:30-8pm. Join Minnetonka <strong>Natural</strong> Resources staff<br />

to learn about pollinators and their habitat needs,<br />

how to choose and install native and resilient plants,<br />

and more. Free. 12601 Ridgedale Dr., Minnetonka.<br />

Hclib.BiblioCommons.com/events.<br />


West Side Writers – 2-3pm. This group is for writers<br />

of all experience levels. Each week participants<br />

will write to different prompts and in the end are<br />

encouraged to share. Free. 1 E. George St., Saint<br />

Paul. RCLReads.BiblioCommons.com/events.<br />

Lowertown Trivia Night – 6-8pm. Bring your friends<br />

and compete for prizes. Happy hour specials are available<br />

for drink and food options all night. Free. 214<br />

4th St E., St. Paul. AppetiteForChangemn.org/event.<br />

Seed Talk: Gardener Talk Together – 6:30-<br />

7:30pm. Come meet other gardeners to exchange<br />

ideas, problems, tips and tricks all about the plant<br />

world. Free. 2150 2nd Street, White Bear Lake.<br />

RCLReads.BiblioCommons.com/events.<br />


Learn how Integrative Health Coaching is a<br />

Game-Changer for Everyone – 6-7pm. Attend<br />

this free webinar to learn about the innovative 16-<br />

week program designed to educate professionals<br />

interested in coaching others to optimal health and<br />

wellness. Free. Online. bit.ly/3qTcdg7.<br />

FRIDAY, JULY 14<br />

Our Wild Neighbors: Call of the Canines –<br />

6:30-7:15pm. Minnesota is home to four kinds of<br />

wild dogs. Learn about the behaviors, diets, and<br />

adaptations that make wolves, coyotes, and foxes<br />

so amazing. Free. Main Property, Farm Entrance<br />

3, 1701 Charlton Street, West St. Paul. Dodge<br />

NatureCenter.org/event.<br />


League of Extraordinary Makers – 2-4pm. Bring<br />

your knitting, crochet, sewing, cross-stitch, quilting,<br />

rugs, weaves or other fiber arts projects to work<br />

on and meet other local fiber artists. All levels of<br />

experience welcome. Free. 12601 Ridgedale Dr.,<br />

Minnetonka. Hclib.BiblioCommons.com/events.<br />

MONDAY, JULY 17<br />

Keystone FoodMobile Distribution – 10am-12pm.<br />

The Keystone Community Services FoodMobile<br />

will be distributing free groceries in the parking lot.<br />

This service is available to anyone in need. Free.<br />

2180 North Hamline Ave., Roseville. RCLReads.<br />

BiblioCommons.com/events.<br />

TUESDAY, JULY 18<br />

Photo and Video Conversion – 6-7:30pm. Come<br />

learn about the library’s digitization equipment that<br />

can convert physical photos, slides, negatives, cassette<br />

tapes, 8mm and Super 8 film, and VHS and VHS-C<br />

tapes to digital files. 2180 North Hamline Ave., Roseville.<br />

RCLReads.BiblioCommons.com/events.<br />

East Lake Vegan Recipe Club – 6:30-7:30pm. If<br />

you are curious about vegan cooking, this virtual<br />

club is for you. Each month participants make recipes<br />

from popular cookbooks prior to meeting, then<br />

share their reflections with the group. Free. Online.<br />

HCLib.BiblioCommons.com/events.<br />


Decimate Your Debt – 4-5pm. Join PROP and<br />

LSS Financial Counseling for a series of financial<br />

education sessions. Everyone is welcome. Free. 565<br />

Prairie Center Dr., Eden Prairie. Hclib.BiblioCommons.com/events.<br />

Narrative Healing – 4-5pm. This class offers<br />

participants the unique opportunity to explore<br />

writing as a healing art. A Loft instructor will<br />

lead workshops on writing for healing, writing to<br />

remember, and writing to connect at your health or<br />

human services organization. Free. Online. Hclib.<br />

BiblioCommons.com/events.<br />


ChatGPT and other Creative AI Unleashed:<br />

Exploring the Art and Science of Text and Image<br />

Generation – 6:30-7:30pm. Discover the fascinating<br />

world of artificial intelligence in this engaging<br />

and interactive talk, as we delve into the basics of<br />

AI and showcase the remarkable capabilities of<br />

generative tools for image and text creation. Free.<br />

2180 North Hamline Ave., Roseville. RCLReads.<br />

BiblioCommons.com/events.<br />


Family Movies at the Library – 6:30-7:30pm. Watch<br />

family-friendly films with your friends and neighbors<br />

this summer at Ridgedale Library. A different film<br />

will be screened weekly. Free. 12601 Ridgedale Dr.,<br />

Minnetonka. Hclib.BiblioCommons.com/events.<br />

SUNDAY, JULY 23<br />

Author Talk: For a Moment We Had the Way<br />

– 2-3:15pm. Join Rolland Robinson for a reading<br />

and conversation about the history of The Way, a<br />

North Minneapolis community center established<br />

in the aftermath of the urban unrest of 1966. Free.<br />

611 Van White Memorial Blvd.,Minneapolis. Hclib.<br />

BiblioCommons.com/events.<br />

MONDAY, JULY 24<br />

Social Justice Book Club: We Are Meant to Rise<br />

– 6:30-8pm. Come together virtually with others in<br />

the community who are interested in diversity, equity,<br />

and inclusion, and in transforming perceptions.<br />

Free. Online. Hclib.BiblioCommons.com/events.<br />


English Conversation Circle – 4-5:30pm. Free<br />

English practice in the lower-level auditorium at<br />

Saint Anthony Park Library. All levels of English<br />

are welcome. No registration required. Come when<br />

you can. Free. 2245 Como Avenue, Saint Paul. Sppl.<br />

BiblioCommons.com/events.<br />


Learn how Integrative Health Coaching is a<br />

Game-Changer for Everyone – 6-7pm. Attend<br />

this free webinar to learn about the innovative 16-<br />

week program designed to educate professionals<br />

interested in coaching others to optimal health and<br />

wellness. Free. Online. bit.ly/3JnvbSu.<br />

<strong>July</strong> <strong>2023</strong><br />


featured event<br />

Mount Shasta Retreat<br />

During this retreat, Annette Rugolo<br />

will take you to places on the mountain<br />

that will support you in receiving the<br />

wondrous gifts that Mount Shasta has to<br />

offer. With her experience as a spiritual<br />

guide, she will support you in letting go<br />

of old fears and limitations and opening<br />

to the incredible love and wisdom that is<br />

within you. You will receive clear guidance<br />

for the next chapter of your life.<br />

August 16-19<br />

Mount Shasta, CA<br />

For more information, visit AnnetteRugolo.com.<br />

featured event<br />

Fall Retreat for<br />

Healthcare Providers<br />

Four-day group retreat for healthcare<br />

providers to learn more about and experience<br />

ketamine assisted therapy and<br />

psychedelic integration breathwork in a<br />

supportive container.<br />

September 7-10<br />

Cost: $2,959 for shared cabin,<br />

$3,379 for single.<br />

Red Clover Ranch, Soldiers Grove, WI<br />

For more information, visit<br />

DriftlessIntegrativePsychiatry.com/FallRetreat.<br />

featured event<br />

Women’s Mushroom<br />

Conference<br />

This weekend-long women’s mushroom<br />

conference focuses on understanding fungi<br />

as the Grandmothers of our ecosystems.<br />

Silently shaping the soil beneath our feet,<br />

fungi are key players in Earth’s health<br />

and the trajectory of human culture<br />

around the globe. Still, we find ourselves<br />

in a time where the study of fungi is considered<br />

to be a neglected megascience,<br />

their mycelium, a mystery.<br />

September 22-24<br />

Almond, WI<br />

For more information, visit<br />

MyceliumMysteries.com.<br />


FRIDAY, JULY 7<br />

Process Art Storytime – 10:30-11:30am. We’ll<br />

explore art through books, rhymes, songs and messy<br />

projects. Best for preschool to early elementary aged<br />

children. Free. 1831 Marshall Ave., Saint Paul. Sppl.<br />

BiblioCommons.com/events.<br />

FRIDAYS, JULY 7, 14, 21, 28<br />

Shake Your Sillies Out – 10:30-11:30am. Designed<br />

for children ages 2 -5. this activity includes a story,<br />

stretching, movement, and lots of fun. Little ones<br />

can jump, crawl, balance, and twirl with these specially<br />

designed activities. Free. 2245 Como Avenue,<br />

Saint Paul. Sppl.BiblioCommons.com/events.<br />


MakerKids Take-and-Make Kit: Summer Stargazing<br />

– All Day. Drop by for a take-home Maker<br />

Kids activity while supplies last. No registration<br />

required. Best for ages 5 and up. Free. 2300 North<br />

St. Paul Drive, North St. Paul. RCLReads.Biblio<br />

Commons.com/events.<br />

SUNDAY, JULY 9<br />

Teen GSA – 12-2pm. Join us for a safe, welcoming<br />

place to hang out, have fun and talk about<br />

issues related to sexual orientation and gender<br />

identity and expression. Free. 2540 Lexington<br />

Avenue North, Roseville. RCLReads.Biblio<br />

Commons.com/events.<br />

MONDAY, JULY 10<br />

Rap and Poetry Writing – 5-7pm. Participants will<br />

practice using rap and poetry writing as tools for<br />

creative self-expression. For kids entering grades<br />

6-12. Materials provided. Free. 1315 Lowry Ave., N.<br />

Minneapolis. Hclib.BiblioCommons.com/events.<br />

TUESDAY, JULY 11, 18, 25<br />

Stories in Spanish – 3-3:30pm. For children of<br />

all ages to develop and practice Spanish language<br />

skills. Join us as we read stories and encourage interactive<br />

dialog in Spanish. Free. 5280 Grandview<br />

Square, Edina. Hclib.BiblioCommons.com/events.<br />


Celebrate Pollinators with the DNR – 10:30-<br />

11:15am. Join Sarah Anderson for a special<br />

storytime celebrating Minnesota’s Pollinators. Appropriate<br />

for ages 2-5. No registration is required.<br />

Free. 2300 North St. Paul Drive, North St. Paul.<br />

RCLReads.BiblioCommons.com/events.<br />

FRIDAY, JULY 14<br />

Learning Tree Yoga – 10:30-11:15am. We will be<br />

outside in our reading garden, weather dependent.<br />

Please bring a mat/towel, sunscreen and a bottle of<br />

water. Free. 2180 North Hamline Ave., Roseville.<br />

RCLReads.BiblioCommons.com/events.<br />


Level Up at the Library: Pride Edition – 3-5pm.<br />

Hang out, mess around and geek out - whether you<br />

enjoy video games, arts and crafts, or tech - we have<br />

something for you! Free. 90 West 4th Street, Saint<br />

Paul. Sppl.BiblioCommons.com/events.<br />


Virtual Teen Book Club: Ironheart: Meant<br />

to Fly – 2-3pm. For tweens and teens in grades<br />

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

Meant to Fly by Eve Ewing. Free. Online.<br />

RCLReads.BiblioCommons.com/events.<br />

Paw Pals: Read with Buff the Dog – 6:30-7:30pm.<br />

Read to Buff, a friendly dog who loves to sit and<br />

listen to stories. For young readers ages 6-12.<br />

Free. 1831 Marshall Ave., Saint Paul. Sppl.Biblio<br />

Commons.com/events.<br />


Preschool Storytime in the Garden – 10:30-<br />

11:30am. Join us at the Urban Roots Children’s<br />

Garden for a weekly storytime ​followed by a garden<br />

activity. Free. Urban Roots Children’s Garden,<br />

Saint Paul. Sppl.BiblioCommons.com/events.<br />

FRIDAY, JULY 21<br />

Drop-in: Weather Fun – 1-2:30pm. Drop in and<br />

learn about the water cycle, wind, and explaining<br />

their role in our earth weather ecosystem. Free. 611<br />

Van White Memorial Blvd., Minneapolis. Hclib.<br />

BiblioCommons.com/events.<br />

MONDAY, JULY 24<br />

Dancing Through Words – 12:15-1pm. Join Zenon<br />

Dance School as they lead you through creative<br />

movement and dance, using the tool of words from<br />

favorite children’s literature stories to inspire movement.<br />

Free. Hosmer, 347 E. 36th St., Minneapolis.<br />

Hclib.BiblioCommons.com/events.<br />

TUESDAY, JULY 25<br />

Clay City – 10am-4pm. This visual, hands-on program<br />

asks you to create the city you’d like to live<br />

in - with clay. Model and build houses, nature and<br />

anything else you like. Free. West 7, 265 Oneida<br />

St., Saint Paul. Sppl.BiblioCommons.com/events.<br />


In the Garden: Incredible Insects – 2-2:45pm.<br />

We will investigate insects “up close” and learn<br />

about their many benefits and drawbacks to life in<br />

the garden. Free. 2150 2nd Street, White Bear Lake.<br />

RCLReads.BiblioCommons.com/events.<br />


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

card games and a variety of tabletop games.<br />

Bring your friends or make new ones. Free. 1314<br />

E. Franklin Ave., Minneapolis. Hclib.BiblioCommons.com/events.<br />

SUNDAY, JULY 30<br />

Cookie Cutter Needle Felting with the Textile Center<br />

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

and a cookie cutter template, learn this simple process<br />

for creating colorful felted shapes with the Textile<br />

Center. Ages 7-12. Free. 2300 North St. Paul Drive,<br />

North St. Paul. RCLReads.BiblioCommons.com/events<br />

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

community resource<br />

guide<br />

Connecting you to the leaders in natural<br />

health care and green living in our<br />

community. To find out how you can be<br />

included in the Community Resource<br />

Guide, email Publisher@NAtwincities.<br />

com to request our media kit.<br />




Barb Ryan, CMT, CSD • 612-922-2389<br />

Bhakti Wellness Center<br />

7550 France Avenue S, #220, Edina<br />

WisdomSisterStudio.com<br />

Specializing in persistent and<br />

chronic pain and mysteries of the<br />

body. Also for people seeking the<br />

experience of deep relaxation<br />

and increased self-connection.<br />

Skilled and compassionate care.<br />

See ad, page 15.<br />



Soul Coach, Author and Teacher<br />

AnnetteRugolo.com<br />

We are in a time of fast evolution<br />

and we have the opportunity to release<br />

deeply held emotional and<br />

mental patterns along with karmic<br />

lifetimes that are keeping us stuck.<br />

The tools I have acquired and honed<br />

for more than 20 years will help you<br />

move beyond the stuck places in<br />

your life and help you align with the light of your soul.<br />

You will receive tools of empowerment that will help<br />

you continue on your life’s path and soul’s journey.<br />

See ads, pages 15 & 23.<br />


Candi Broeffle, MBA, CPC<br />

Candi@ComposureCoaching.com<br />

763-270-8604<br />

ComposureCoaching.com<br />

Master your business so you can<br />

practice your passion. Business<br />

coaching for purpose-driven entrepreneurs<br />

to clarify your vision,<br />

build your confidence and create<br />

a soul-centered strategy. Call today<br />

for a free Discovery Session<br />

and get on your path to business<br />

success. See ad, page 4.<br />




Nea Clare<br />

NeaClare.com • Nea@NeaClare.com<br />

Would you like to say “YES” and<br />

make your dreams come true? If<br />

so, I can help! Book a strategy<br />

call with me today. I work exclusively<br />

for extraordinary women<br />

who are tired of waiting on the<br />

right time or circumstances before<br />

pursuing their dream career<br />

path – we’ll explore how life<br />

coaching has tremendous transformative power in<br />

strengthening self-confidence while also giving one<br />

unshakeable faith in your capability to achieve your<br />

goals. What you want is on the other side of your<br />

hesitation. If it is time to break through, schedule a<br />

call today at 612-227-3854 or email Nea@NeaClare.<br />

com. See ad, page 23.<br />



N7915-902 St<br />

River Falls, WI • 715-426-7777<br />

HealthCenteredDentistry.com<br />

Whole Person Dentistry observes<br />

and deals with the mind,<br />

body and spirit, not just your<br />

teeth. This approach to dentistry<br />

encompasses both modern<br />

science and knowledge drawn<br />

from the world’s great traditions<br />

in natural healing.<br />


3434 Lexington Ave. N., Suite 700<br />

Shoreview • 651-483-9800<br />

<strong>Natural</strong>SmilesDental.com<br />

We’re an integrative<br />

practice committed to<br />

promoting dental wellness<br />

and overall assistance to<br />

the whole person. We<br />

desire to participate in the<br />

creation of healthier lives,<br />

while being sensitive to physical, philosophical,<br />

emotional and financial concerns. See ad, page 8.<br />


Dr. Amy Ha Truong<br />

6230 10th St. N., Ste 520, Oakdale<br />

651-731-3064 • PureDentalMN.com<br />

Pure Dental offers integrative,<br />

holistic, alternative and biological<br />

dentistry for your dental health.<br />

We take pride in providing<br />

quality, holistic dental care and<br />

service for our patients. See ad,<br />

page 13.<br />



1815 Suburban Ave, St. Paul<br />

ToothBuilder.com • 651-735-4661<br />

We are a holistic dental practice<br />

devoted to restoring and enhancing<br />

the natural beauty of your smile<br />

using conservative, state-of-the-art<br />

dental procedures that result in<br />

beautiful, long-lasting smiles! We<br />

specialize in safe removal of<br />

infected teeth as well as placing<br />

ceramic implants and restorations. See ad, page 7.<br />


1401 Main St, Hopkins<br />

952-475-1101 • ToothByTheLake.net<br />

We build a foundation of trust<br />

by treating our patients as<br />

individuals. Understanding<br />

how uneasy some patients<br />

may feel about their dental<br />

visits, we make a difference<br />

by providing a relaxing and<br />

positive experience. See ad, page 4.<br />



2300 Chicago Ave. S.<br />

Minneapolis, MN 55404<br />

612-489-5154 • HopeSchool.org<br />

Hope Academy is a private,<br />

Christ-centered opportunityequalizer<br />

education for<br />

inner-city youths. Currently<br />

we serve 550 students in<br />

grades K-12, with a vision<br />

of growing to 700 students. We encourage your<br />

questions and welcome your presence. Contact us<br />

today! See ad, page 3.<br />



Master Hong<br />

Certified Emotion Code Practitioner<br />

11012 Cedar Lake Rd., Minnetonka<br />

952-513-7285 or 914-708-9463<br />

Chronic pain? Suffering from<br />

emotions? Relationship problems?<br />

Life not going as planned? The<br />

Emotion Code is a tool I use to<br />

help you break through any<br />

emotional and spiritual blocks so<br />

you can live your best life. Trial<br />

session only $35.<br />

<strong>July</strong> <strong>2023</strong><br />




Mary Rice<br />

YourHealingConnection.com<br />

YourHealingConnection@gmail.com<br />

Mary uses The Body Code* to<br />

transform the lives of her clients.<br />

This comprehensive energetic<br />

healing method, developed by Dr.<br />

Bradley Nelson, allows her to<br />

quickly and easily identify specific<br />

imbalances that can underlie<br />

chronic ill health, pain and<br />

discomfort, dysfunction, and stress. Dr. Nelson<br />

discovered that you can access the wisdom of the<br />

subconscious to identify and address the energetic<br />

imbalances that cause health problems. The “hidden”<br />

root causes of disease and dysfunction are these<br />

emotional and physical imbalances that can drain<br />

energy and prevent healing, leaving you unable to live<br />

the life you deserve. The best part is, you can do this<br />

from the comfort of your own home via phone or<br />

Zoom. Set up a free 20-minute consultation today!<br />



Master Dowser<br />

AnnetteRugolo.com<br />

Is the energy of your home depleting<br />

you or supporting you? If you<br />

feel like you are hitting your head<br />

against a brick wall, it may be the<br />

wall of dense energy in your home.<br />

To more easily expand into our<br />

light and our soul purpose, it is<br />

important that the spaces we live<br />

energetically support us. Contact<br />

me for more information on dowsing, environmental<br />

healing and space clearing. See ads, pages 15 & 23.<br />



Sara Shrode, Graphic Designer<br />

612-554-6304 • CampfireStudio.net<br />

Sara@CampfireStudio.net<br />

Ignite the possibilities of<br />

your next project by<br />

having Campfire Studio<br />

design it! Innovative, fullservice<br />

graphic design studio that takes the essence<br />

of a campfire—warmth, stories, community—and<br />

infuses it into every design project we do.<br />



1526 St Clair Ave, St Paul<br />

Mastels.com • 651-690-1692<br />

Mastel’s Health Foods is Minnesota’s<br />

oldest health and wellness<br />

store. We carry a full line of vitamins,<br />

minerals, supplements, herbs<br />

and more. We emphasize organic,<br />

biodynamic, biodegradable, holistic<br />

and hypoallergenic products and<br />

pride ourselves on stocking hardto-find<br />

items. See ad, page 22.<br />



AprilJonesND.com<br />

Info@AprilJonesND.com • 952-373-1173<br />

Dr. Jones is a registered naturopathic<br />

doctor providing virtual<br />

naturopathic medicine and holistic<br />

nutrition appointments.<br />

She works alongside patients to<br />

identify the root cause of health<br />

concerns while supporting them<br />

in becoming the healthiest version<br />

of themselves. Dr. Jones’<br />

clinical areas of focus include health optimization,<br />

disease prevention, preconception and postpartum<br />

care, gastrointestinal health, and natural support<br />

for anxiety. Schedule a free introductory call to<br />

learn more.TH<br />


7801 East Bush Lake Rd., Suite 240,<br />

Bloomington<br />

763-222-8600 • GenevieveWachutka.com<br />

Genevieve specializes in the<br />

practical application of time-tested<br />

tools and metaphysical wisdom<br />

to embody more of your<br />

potential, and experience greater<br />

clarity, joy, and purpose in life.<br />

Benefits include increased intuition<br />

and clarity; upleveled daily<br />

baseline of joy; peace within<br />

your heart and mind; improved relationship with<br />

self; and the ability to navigate a path of self-mastery<br />

to realize your greatness. Text 763-222-8600 or<br />

email Hello@GenevieveWachutka.com to schedule<br />

a complimentary discovery session. See ad, page 20.<br />




NAtwincities.com/Pages/Advertise<br />

763-270-8604<br />

Multiple advertising<br />

opportunities allow you to<br />

build and maintain your<br />

brand’s presence within your target market of healthconscious<br />

individuals. Through cutting-edge,<br />

inspiring print content and dynamic online presence,<br />

<strong>Natural</strong> <strong>Awakenings</strong> helps you get connected and stay<br />

effective. Online advertising is also very attractive,<br />

with great rates and opportunities to promote your<br />

business. Maximize your visibility and take advantage<br />

of unique opportunities to promote your business.<br />




PartneringUpVa.com • 763-270-8604<br />

As a business owner, you’re<br />

expected to be available 24<br />

hours a day, seven days a<br />

week to run your business,<br />

leaving you little time to<br />

focus on what you do best; strategize for growth, market<br />

your services and serve your clients. Partnering Up takes<br />

pride in helping small business owners outsource their<br />

tasks to our top notch, trained and highly skilled Virtual<br />

and Marketing Assistants that can help you automate<br />

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BarbBarb Ryan, CSD • 612-922-2389<br />

Wisdom Listening<br />

WisdomSisterStudio.com<br />

Longing for someone who will<br />

listen without judgment? Facing<br />

a tough decision and need a<br />

space to explore possibilities?<br />

Have some secrets corroding<br />

your being? Need a place to vent<br />

about loved ones without repercussions?<br />

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help. It’s not therapy or coaching.<br />

My sole objective is to provide a safe and<br />

supportive space for you to unburden and explore<br />

your mind, heart, and soul. Book your virtual session<br />

now. See ad, page 22.<br />




AM950Radio.com<br />

The only Progressive Talk Radio<br />

station in Minnesota. We strive to<br />

provide the best progressive<br />

programming available and<br />

feature national talkers Thom<br />

Hartmann, Stephanie Miller, Mike<br />

Crute and Brad Friedman. We are<br />

also dedicated to local programming that creates a<br />

community forum for important Minnesota Progressive<br />

issues. See ad, page 32.<br />



7450 Powers Blvd., Chanhassen<br />

952-380-2200 • Eckankar.org<br />

Are you looking for the<br />

personal experience of<br />

God? Eckankar can help<br />

you fulfill your dream. We<br />

offer ways to explore your<br />

own unique and natural<br />

relationship with the Divine<br />

through personalized study to apply in your<br />

everyday life.<br />

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