July and August 2026 Natural Awakenings Twin Cities
TWIN
CITIES EDITION
Publisher Jordan Peschek
Editor Randy Kambic
Design & Production Suzzanne M. Siegel
Sales & Marketing Jordan Peschek
Website Nicholas Bruckman
Distribution Metro Periodical Partners
CONTACT US
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Publisher@NaturalMKE.com NATwinCities.com
Rooted in Community, Growing in Wellness
What makes a community healthy?
Of course, access to nutritious food, opportunities to move our bodies and quality health care all play important roles. But I think there is something deeper, too. Healthy communities are built through connection: to the land, to one another and to a shared sense of purpose.
That spirit is woven throughout this summer issue of Twin Cities Natural Awakenings
Our feature story, “Wellness Without Walls: Outdoor Connections for Body and Spirit,” celebrates the many ways nature supports our health. Summer also offers an abundance of fresh, colorful foods. Inside this issue, you’ll find ideas for vibrant salads, a fresh look at blueberries and other foods that support brain health, and practical wellness tips for the season.
This month, however, I find myself especially inspired by the people and places featured in our local stories.
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NATIONAL TEAM
CEO Kimberly B. Whittle
COO Michael Bevilacqua
CMO Vee Banionis
Sr. VP Operations Brian Stenzler, DC
National Editor Sandra Yeyati
Editor Brooke Goode
Copy Editor Melanie Rankin
Print Production Specialist Kevin Rankin
Design Director Agnes Mazeikaite Production Flip180
We sit down with the owners of Mastel’s Health Foods, a beloved St. Paul destination that has spent decades helping community members navigate their wellness journeys through thoughtful guidance and carefully curated wellness products that support everything from gut health and hormones to energy and brain health.
In Stillwater, we learn how Healing Waters Health Center approaches wellness through the interconnection of physical symptoms with emotional or energetic patterns, providing support for anxiety, liver and detox issues, heart palpitations and integrative cancer care.
And at Seeds of Change Holistic Healing, we explore what can happen when practitioners ask deeper questions to uncover what lies behind symptoms, helping clients with nervous system dysregulation, headaches, brain fog, sensitivity to light and sound and much more. In addition to adults, owner Dori Brown works with children who have skin conditions, digestive issues and other unexplained symptoms.
We also bring readers to Viroqua, Wisconsin, where generations of farmers, entrepreneurs and families have helped create one of the Midwest’s most distinctive centers for organic agriculture, sustainability and holistic living.
While each story is unique, they all remind me of the same truth: Health is rarely built through a single choice or quick fix. Rather, it grows through relationships, habits and curiosity. It grows when people care enough to listen, ask questions, share knowledge, support one another and create spaces where healing can flourish.
As you enjoy this month’s issue, I hope you discover something that inspires you, whether it’s a new place to visit, a new perspective on wellness or simply a reminder to spend more time connecting with the people and places that nourish your life.
Wishing you a joyful, healthy and adventure-filled summer.
Jordan Peschek, RN-BSN, Publisher
Jordan Peschek
Cover image courtesy of CanvaPro
Edina Inner Guidance Series Helps
Participants Strengthen Intuition and Inner Wisdom
Genevieve Wachutka, a teacher specializing in the practical application of time-tested spiritual tools and metaphysical wisdom, will lead the two-part Inner Guidance Series at Modern Mystery School–Minneapolis/St. Paul this July. Designed to help participants embody more of their potential and experience greater clarity, joy and purpose, the series offers practical techniques for developing intuition and connecting with higher guidance.
The first class, Spiritual Intuition, takes place from 6 to 8:30 p.m. Wednesday, July 22. Participants will explore their natural intuitive abilities, discover their unique strengths and learn simple exercises to enhance perception and trust inner guidance.
“This can be especially helpful for those who are empathic and more sensitive to the energies they encounter,” Genevieve explains, by helping them gain awareness and build a relationship with their own intuition.
The second class, Sanctuary Meditation, will be held from 6 to 8:30 p.m. Tuesday, July 28. Note that this class has been rescheduled from July 8 to July 28. This ancient meditation technique helps get beyond the mind chatter and connect with your Higher Self for guidance and clarity.
Single classes are $50 or participants may register for the full series package for $75. Classes are held at 7777 Washington Ave S, Edina. To register, visit Tinyurl.com/InnerGuidance0726. For more information, call 763-222-8600 or go to GenevieveWachutka.com. See ad on this page.
Birth of a Mother Class Helps Women Navigate the Transition to Motherhood
Beginning Tuesday, July 14, from 9:15 to 10:15 a.m. at Happy & Healthy Therapy, in Saint Paul, the Birth of a Mother Class will offer a six-week journey designed to help women confidently navigate the profound transition into motherhood. The series continues weekly through August 18.
Led by occupational therapist and maternal wellness specialist Maria Bossert, the six-session class provides guidance, education and community support for new mothers as they experience physical, emotional and identity shifts that accompany the arrival of a baby. Participants will explore topics often overlooked in traditional parenting education, helping reduce feelings of isolation, overwhelm and uncertainty while fostering confidence and resilience.
Drawing on both professional expertise and personal experience, Bossert created the program to empower women with the awareness and tools needed to move through motherhood with intention and support rather than surprise and frustration.
Location: Happy & Healthy Therapy, 1360 Energy Park Dr., Ste. 100, St. Paul. Cost $240. For more information or to register, visit HappyAndHealthyTherapy.com/Classes See listings on page 30.
Maria Bossert
Holistic Dental Health: A Foundation for Whole-Body Wellness
When is the last time you visited the dentist? Oral health is about far more than a bright smile. Growing research continues to demonstrate the connection between the mouth and the rest of the body, linking gum disease and oral inflammation to concerns such as cardiovascular disease, diabetes, cognitive decline and immune dysfunction. This is why holistic dentists view the mouth as an integral part of overall health rather than an isolated system.
One of the most important steps people can take for long-term wellness is establishing care with a holistic dentist and maintaining regular checkups. Preventive visits can help identify concerns before they become larger and more costly problems while offering guidance that supports health throughout the body. Holistic dentists often consider factors such as nutrition, inflammation, toxic exposures, airway health and the relationship between oral conditions and systemic wellness.
Scheduling regular appointments with a holistic dentist every six months can help protect not only oral health, but also the health of the entire body. Oral wellness is preventive care, and preventive care remains one of the most effective investments we can make in our long-term vitality.
Air Pollution Threatens Childhood Health
The American Lung Association’s (ALA) 27th annual State of the Air report grades counties for unhealthy levels of ground-level ozone and particle pollution. It found that 33.5 million, or 46 percent, of children are exposed to unhealthy air pollution levels. Because their lungs are still developing, kids breathe more air relative to their size than adults. Long-term pollution exposure in youngsters can lead to reduced lung growth, asthma, respiratory diseases, impaired cognitive functioning, heart attacks and cancer.
While the U.S. had made progress in reducing air pollution, the ALA warns that these advances are threatened by extreme heat, wildfires and the rollback of air pollution standards by the U.S. Environmental Protection Agency.
Photo by Sarah Chai for pexels.com
Viroqua, Wisconsin:
Where Organic Living, Community and the Driftless Landscape Converge
Surrounded by the rolling hills and river valleys of Wisconsin’s Driftless Area, the town of Viroqua has quietly become one of the Midwest’s most distinctive hubs for organic farming, sustainability and holistic living. With a population of just a few thousand residents, the community has attracted generations of farmers, entrepreneurs, artists and wellness-minded families seeking a deeper connection to the land and to one another.
For longtime resident Toby Grotz, this connection is exactly what drew him and his wife to the region more than a decade ago.
“We were looking for a safe place,” Grotz explains. “We wanted good soil and good rainfall.”
After traveling extensively throughout the United States and abroad, the couple ultimately chose Viroqua after discovering that the Driftless region contained one of the country’s densest concentrations of organic farms.
Located less than 20 miles from the Mississippi River and Minnesota border, two hours from Madison and three hours from Milwaukee, Viroqua also attracts a multitude of families and tourists year-round.
A Community Rooted in the Land
Unlike much of the Midwest, the Driftless Area escaped the flattening effects of ancient glaciers, leaving behind steep ridges, fertile valleys and winding waterways that shape daily life in the region. Residents often describe the landscape as both grounding and energizing.
“There’s a love of the outdoors here,” Grotz says. “People love to hike and camp and bicycle.”
That connection to the land has helped define Viroqua’s identity for decades. Beginning in the 1970s, waves of back-to-the-land families and organic farmers relocated to the area, many drawn by affordable farmland, fertile soil and a desire to live more sustainably. Over time, those movements evolved into thriving institutions that now anchor the local economy and culture.
Organic Valley
One of the region’s most influential success stories is Organic Valley, the farmer-owned cooperative headquartered nearby in La Farge. What began as a small network of organic farmers eventually grew into the world’s
largest organic farming cooperative.
“That became the centerpiece,” Grotz says of Organic Valley’s influence. “People realized that in order to make a living farming, if we did organic, we had a better product.”
Alternative Health, Agriculture and Education
Yet Viroqua’s identity stretches beyond organic food alone. Susan Noble, executive director of the Vernon Economic Development Association, believes the region’s openness to unconventional thinking is part of what makes the area thrive.
“There’s so much support for thinking different!” Noble says. “We do alternative agriculture, alternative education, alternative health, alternative energy. We think different.”
That mindset has fostered a culture where entrepreneurship, community and sustainability often go hand in hand.
Food as a Connector
In Viroqua, food is more than nourishment. It is culture, economy, identity and a gathering point. The town is home to the beloved Viroqua Food Co-op, which has become both grocery store and community hub for residents seeking local and organic foods.
Other poplar local destinations include Noble Rind Cheese Company, known for artisan cheeses and thoughtfully sourced foods, and Wonderstate Coffee. The cafe attracts locals and tourists, with not only great tasting coffee, but a commitment to sustainable efforts and ethical sourcing. And just a couple blocks off Main Street is Driftless Books & Music, an iconic independent bookstore housed in a sprawling, historic warehouse.
Nearby, the Food Enterprise Center, located in Viroqua and owned and managed by the Vernon Economic Development Association, houses dozens of food-focused businesses ranging from maple syrup producers to seed companies and artisan makers.
Grotz describes the transformation of the Food Enterprise Center as symbolic of the community itself. Once a former factory, the building was repurposed into a collaborative center for local food innovation and entrepreneurship.
“It now has more employees than when it was the factory,” he says.
The region’s natural beauty encourages outdoor recreation yearround, from hiking and camping to cycling through the steep Driftless hills that attract riders from around the world. Residents also point to a growing awareness among younger families around nutrition, local food systems and environmental stewardship.
“Young moms are more and more aware that they have to eat right during pregnancy, and they want their kids to have good food,” Grotz says.
At the same time, the community remains deeply aware of the environmental and agricultural challenges facing modern rural America. Conversations surrounding pesticides, industrial farming, groundwater quality and long-term sustainability are common throughout the region.
“Water capacity and conservation is a big concern here,” Noble says, noting the Driftless Area’s vulnerable karst topography and the region’s ongoing stewardship efforts.
She also worries about the long-term future of local agriculture if small farmers are not supported.
“Who’s going to grow our food if we don’t support our farmers?” Noble asks. “Where’s the land that’s going to grow the food?”
That concern has helped drive local efforts to strengthen food systems and create more profitable pathways for regional growers and producers.
Noble says supporting entrepreneurs remains essential to the future of communities like Viroqua. “The entrepreneurs are creating their own economic solutions. They’re creating the jobs that raise the tax base.”
She believes fostering local business creation is just as important as attracting outside development.
“When we say to high school kids, ‘What job do you want when you graduate?’ we should be saying to them, ‘What business do you want to start?’” Noble suggests.
Wellness Beyond the Conventional
Health and wellness also play an important role in the region’s culture. While Viroqua contains a diversity of perspectives and political viewpoints, many residents share a growing interest in organic food, alternative medicine and preventative wellness practices.
“I think the people that are into health here are exercising, taking advantage of the wonderful county parks we have,” Grotz says.
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The Spirit of Viroqua
Perhaps what makes Viroqua most unique is its blend of independence, resilience and idealism. Generational farmers live alongside artists, educators, herbalists and entrepreneurs, creating a culture that feels both deeply rooted and constantly evolving.
“You’ve got a 16-year-old girl driving a half-million-dollar tractor to school,” Grotz says with a laugh, describing the town’s annual ‘Drive Your Tractor to School Day.’”
That pioneer spirit still shapes life here, he says—not simply as nostalgia, but as a lived value centered around practical skills, self-reliance and community interdependence.
“We want people to come share what we have,” Grotz says. “We need the skills, the knowledge and the people.”
For many residents, Viroqua represents more than a place to live. It offers an alternative vision of what rural America can become when food, entrepreneurship, environmental stewardship and wellness are prioritized together.
And in a rapidly changing world, that vision continues to draw people searching for something increasingly rare: connection.
Mastel’s Health Foods:
Where Tradition Meets Tomorrow
by Jordan Peschek
Mastel’s Health Foods is a local, women-owned, independent health food store with decades of history, providing a thoughtfully sourced selection of supplements, organic foods and personal care products. With a tradition of happy customers spanning decades and willingness to adapt to change over time, Mastel’s embodies what holistic wellness has always been and what it is becoming.
Founded in 1968 by John Mastel, the store has long been a trusted destination for natural supplements, organic groceries and non-toxic personal care products. Today, under the stewardship of Alina Hornfeldt and Lauren Gaffney, that legacy continues with intention, precision and a distinctly human touch.
What sets Mastel’s apart is not just what lines its shelves, but how those shelves are curated and who stands behind them.
A Commitment to Service That Cannot Be Replicated
At a time when convenience often replaces connection, Mastel’s doubles down on something increasingly rare: real, consistent, knowledgeable human interaction.
“We’re not trying to grow too fast… we’re just trying to make sure that we’re still doing this one thing really, really, really well,” Gaffney says, emphasizing the store’s deliberate focus on stability and excellence over rapid expansion.
That “one thing” is customer care. Long-term staff retention means that the team feels valued, and that customers are greeted by familiar faces who remember their health journeys, their preferences and even the supplements they tried months prior. This continuity fosters trust, a cornerstone of the Mastel’s experience.
“You don’t have to start from scratch over and over again,” Hornfeldt explains. “That continuity… is really powerful.”
Tried-and-True Staples: The Foundation of Wellness
As customers walk through the aisles, they will find classic products that have earned their place through decades of use and customer loyalty.
Natural deodorants formulated without aluminum. Clean protein powders designed to nourish without unnecessary additives. Foundational supplements like magnesium glycinate, probiotics and fish oil that support the body at its core.
These are not trends; they are time-tested tools. Mastel’s honors these staples not out of nostalgia, but out of respect for what works. Many customers return again and again for these essentials, confident in both their quality and affordability.
This balance of exceptional products at accessible price points remains central to the store’s mission.
On the Cutting Edge: Wellness in Real Time
While stocking products that are tried and true, Gaffney and the team continuously stay up to date on ever-evolving science behind the scenes. They evaluate emerging research, attend trade shows and engage directly with evolving conversations in integrative health. This helps support a dynamic inventory that reflects the latest in wellness innovation.
In recent years, this has included:
• Targeted probiotics tailored to specific microbiome needs
• Adaptogenic blends designed to support stress resilience and hormonal balance
• Advanced collagen formulations for joint, skin and gut health
• Plant-based and allergen-friendly protein innovations
• Eco-conscious home and body products that reduce toxic load
Lauren Gaffney and Alina Hornfeldt
These additions are not chosen lightly. Each product must meet Mastel’s standards for ingredient integrity, sustainability and real-world effectiveness.
The philosophy is clear: new does not replace old; it enhances it.
Longevity and Anti-Aging:
In step with the evolving landscape of wellness, Mastel’s also leans into some of today’s most pressing health conversations with both curiosity and discernment. Longevity and anti-aging are approached not as vanity pursuits, but as whole-body, lifelong practices to support brain health, cellular function and the preservation of lean muscle mass through high-quality omega-3s, nootropic blends and bioavailable magnesium. Clean protein formulations, HMB and Spermidine are popular customer picks as well.
“HMB (Beta-hydroxy-beta-methylbutyrate) prevents the body from breaking down lean muscle tissue, so it is helpful against sarcopenia: age-related muscle loss,” Gaffney shares. “Spermadine helps with autophagy and is clinically shown to increase lifespan of a number of organisms,” she adds.
Hormonal Health and Menopause
Women’s health remains another central focus, with thoughtful guidance around hormonal shifts, sleep quality, energy levels and the transitions of perimenopause and menopause, often supported by adaptogenic herbs, targeted mineral support and comprehensive hormone-balancing formulas. “Symphony Health condition-specific maca formulas are popular for changes of life. Topicals like Emrita BiEstro Cream, which contains estriol and estradiol, can also help with hormonal shifts,” says Gaffney.
Metabolism and Digestive Support
At the same time, the team engages openly in emerging discussions around GLP-1 medications, offering education alongside natural, sustainable alternatives, such as blood sugar-balancing nutrients, fiber-rich supplements and metabolic support blends, that may help individuals either avoid pharmaceutical intervention or complement it responsibly.
They aim to meet people where they are, offering solutions rooted in both tradition and research and empower each customer with options that support long-term vitality. Gaffney explains, “We offer 1Life Science GLP-1Pro which contains Akkermansia muciniphila, as well as prebiotics and herbs to support appetite control and curb food cravings. Vital Planet Fiber (flax, pea and hemp) helps with bulk and ease of elimination.”
A Living Bridge Between Generations of Health
Mastel’s philosophy reflects a broader truth within holistic health: Optimal wellness often lies not in choosing between traditional and
contemporary approaches, but in integrating them. Customers value Mastel’s as not simply a retailer, but as a trusted guide as well.
A patron may arrive seeking a simple protein powder and leave with a deeper understanding of gut health. Others come searching for natural pain relief and find both a trusted remedy and a new, research-backed option to explore.
Rooted in Community, Grounded in Purpose
Throughout its evolution, Mastel’s has remained anchored in something deeper than commerce. The team invests not only in products, but in people, cultivating a workplace culture where staff feel valued, supported and empowered. This internal strength translates outward, shaping every customer interaction.
“We’re all in it together,” Hornfeldt says. “Hopefully, that translates to people truly feeling invested when they’re working with customers.”
In an era of rapid change, Mastel’s Health Foods offers something steady yet progressive, where the wisdom of the past is honored, the discoveries of the present are embraced and the health of the community remains at the center of it all.
And in that balance, it quietly answers a question that many are still asking:
What does wellness look like today?
At Mastel’s, it looks both familiar—and entirely new.
Location: 1526 St. Clair Ave., St. Paul. To learn more, visit Mastels.com or call 651-690-1692. See ad on this page.
Jordan Peschek, BSN, publishes Natural Awakenings magazine in Twin Cities and Milwaukee. She studied business, leadership and nursing at the University of Wisconsin-Madison and has a passion for holistic and integrative wellness.
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Healing Waters Health Center
Restoring Energy Flow for Whole-Body Wellness
At Healing Waters Health Center, in Stillwater, Minnesota, healing is approached through the interconnected lens of body, mind and spirit. The wellness center offers a blend of energy-based therapies, educational classes and holistic support designed to help clients address the root causes of physical and emotional imbalance rather than simply managing symptoms.
Founded by Denise Gunderson, whose vision centered on helping people reconnect with their innate capacity to heal, Healing Waters has evolved into both a wellness practice and educational hub.
Today, Susan Schultz, owner of Healing Waters Health Center, continues that vision alongside Lisa Warman. Both Schultz and Warman are AcuEnergetics Practitioners who specialize in helping clients feel better faster without medication, while supporting the body in addressing the deeper root causes of imbalance.
Mental, Physical and Energetic Health
“We treat who they are rather than just what they have,” shares Schultz. “A lot of people come in with diagnoses, and we’re looking at who the person is that has this diagnosis.”
That philosophy shapes every aspect of care at Healing Waters. Rather than separating physical symptoms from emotional or energetic patterns, the practitioners view the body as an interconnected system. “You can’t separate mind, body, spirit. We tend to do that in Western medicine, and it so doesn’t work like that,” Schultz notes. Clients often seek support for concerns such as:
• Anxiety
• Digestive issues
• Liver and detox issues
• Chronic pain
• Fatigue
• Fertility challenges
• Heart palpitations and other concerns
• Sports injuries
• Integrative cancer care
• Concussion recovery
“People that are sick often don’t really remember how good they can feel!” Schultz explains. “We are not about symptom treatment here. We’re about finding the root cause
and helping the body return to a better state of balance.”
The practitioners also emphasize that healing can happen more quickly than many people expect. “People come in and they’ve had this problem for however long; six months, six years,” Schultz says. “We’ve helped some clients begin to feel better in as little as one or two sessions once we addressed the root issue.”
Warman adds that many clients arrive exhausted after trying numerous conventional approaches without success. “They’re worn out. They’ve tried it all. They’re tired of being sick,” she says. “Then they start to detox better and they’re like, ‘Oh, I just feel better.’”
Personalized Plans and Healing Modalities
Schultz, Warman and the team now help clients with personalized plans of care that can incorporate modalities such as AcuEnergetics®, the Energy Enhancement System™ (EE System), meditation, liver flushes and the Opus SoundBed.
One modality central to the practice is AcuEnergetics®, an Australian energy balancing system that focuses on restoring natural energetic flow throughout the body. Unlike modalities that primarily direct energy into the system, Schultz describes AcuEnergetics as helping the body reopen its own energetic pathways.
“Energy wants to move to the least resistance,” she says. “We’re just helping restore that balance that the body really wants to be in.”
Healing Waters also incorporates the EE System™, which practitioners describe as supporting whole-body energetic balance and detoxification, along with the Opus SoundBed, a sound and vibration therapy designed to help shift emotional and energetic states through chakra-centered frequencies. For many clients, incorporating multiple modalities into their care plan helps optimize outcomes, as these therapies often work synergistically to support deeper healing and overall wellness.
Susan Schultz and Lisa Warman
Liver Support and Integrative Cancer Care
One area where Healing Waters has seen notable demand is liver support. Warman has performed more than 1,500 energetic liver flushes over the years, helping clients address congestion and energetic stagnation without supplements or harsh detox methods.
The practice also offers integrative support for individuals undergoing chemotherapy, helping many clients maintain liver function and bloodwork levels so they can continue their cancer treatment more comfortably.
“We don’t give supplements or have you do anything crazy,” Warman explains. “You come in and we send energy into the liver to help break up the congestion, allowing the liver to do what it is naturally designed to do—detoxify more efficiently.”
Education and Training Opportunities
Beyond individual sessions, education remains a major focus at Healing Waters. The center regularly offers AcuEnergetics classes
and practitioner trainings, helping students deepen self-awareness while learning tools to support themselves and others.
“When you teach people to really see who they are, they begin to shift. It is very important to help people feel empowered so they can heal faster,” Schultz says.
The team hopes to continue expanding its educational offerings and outreach in the coming years, helping more people discover holistic approaches to healing and self-care.
“Education is such an important part of healing,” shares Schultz. “When people understand more about themselves and how their body works energetically, they feel more empowered to take part in their own healing.”
Healing Waters Health Center is located at 6150 Oren Ave. N., in Stillwater, Minnesota. They offer free 30-minute discovery sessions to explore someone's condition and determine the best path forward. For more information or to make an appointment, call 651-430-2866 or visit HealingWatersHealth.com. See ad on this page.
What If Your Symptoms Are Trying to Tell You Something?
A Different Approach to Chronic Health Challenges for Adults and Children
The headaches have been there for years. The dizziness comes and goes without warning. The ringing in the ears never seems to stop. The fatigue, brain fog and unexplained symptoms persist despite appointments, tests and treatments.
For many people, the most frustrating part is not the symptom itself. It is being told everything looks normal while still feeling far from well.
These are often the people who find their way to Seeds of Change Holistic Healing.
Founded by physical therapist and holistic practitioner Dori Brown, Seeds of Change serves adults who have already tried multiple approaches and still aren’t getting better. Brown built her practice around a specific kind of patient: the one that other practitioners couldn’t figure out. After nearly 30 years of working with complex cases, Brown has developed a reputation for helping people uncover what she calls “the missing piece.”
“Many of the people who come to me have already tried a lot of things,” Brown says. “If someone still isn’t getting better, there’s usually something being missed.”
A Broader View of Health
Rather than focusing solely on a diagnosis or symptom, Brown takes a broader view of health. She looks at how the body’s systems work together, paying particular attention to the nervous system, physical patterns, lifestyle habits, stress responses and the ways people interact with their own bodies.
Instead of asking only, “What symptom are you having?” Brown asks, “Why is this symptom happening in the first place?” That distinction can be transformative for people who
have spent years searching for answers.
Many clients arrive at Seeds of Change feeling discouraged. They have seen specialists, completed therapies, changed diets, taken supplements and followed treatment plans. Yet they continue to struggle with symptoms that affect their work, relationships, energy and quality of life.
Brown frequently works with people experiencing:
• Chronic headaches
• Facial pain
• Vertigo or tinnitus
• Brain fog
• Nervous system dysregulation
• Sensitivity to light and sound
• Digestive challenges
• Other symptoms that don’t fit neatly into a single category
“I believe every symptom is the body’s way of saying, ‘I need something,’” Brown explains. “Symptoms are more like clues as opposed to problems to suppress.”
One client illustrates this concept particularly well: A woman initially sought support for digestive concerns and chronic headaches. Like many people, she arrived focused on the symptoms she thought needed to be addressed.
As Brown listened to her story, however, she noticed subtle patterns. The client’s head tilted slightly to one side while she spoke. She shifted positions frequently. These observations prompted Brown to ask additional questions.
During the evaluation, Brown discovered that the woman had undergone surgery years earlier to remove a parotid gland. Although the procedure had been considered successful, residual tension remained in the tissues Dori Brown
surrounding the surgical site.
The client had lived with head pain for 12 years.
After just two sessions focused on releasing restrictions in the area, her headaches resolved. The solution was not found through another headache protocol. It came from stepping back and examining the bigger picture. That is often where Seeds of Change finds its greatest successes.
Brown’s background as a physical therapist taught her how to evaluate movement, function and anatomy. Over the years, she expanded those skills into a more comprehensive framework centered on pattern recognition.
She is continually asking questions, such as:
• Why is the symptom occurring?
• What stressors are influencing the nervous system?
• What patterns keep repeating?
• What needs are not being met?
• What has everyone else overlooked?
These questions frequently reveal connections that clients have never considered. Sometimes the missing piece is physical. Sometimes it is neurological. Sometimes it involves lifestyle, emotional stress, long-standing compensation patterns or chronic overwhelm.
Increasingly, Brown finds that many people, especially women, have become disconnected from their own needs. Modern culture rewards productivity, achievement and perseverance. People learn to push through discomfort, ignore fatigue, suppress emotions and keep moving forward regardless of what their bodies are communicating.
“We’re taught to push through and keep going,” she says. “But if someone never stops to listen to their body, no amount of medicine or support is going to change that.”
Children’s Physical, Mental and Behavioral Wellness
Children are often some of Brown’s most rewarding cases because they tend to show signs of nervous system imbalance long before years of compensation patterns have developed. At Seeds of Change, she works with children experiencing:
• Digestive issues
• Sensory challenges
• Headaches
• Recurrent ear concerns
• Skin conditions
• Attention difficulties
• Dizziness
• Sound and light sensitivities
• Symptoms that affect learning, behavior and daily life.
Brown approaches each child as an individual, looking beyond labels to understand how that child’s nervous system is processing and responding to the world. By identifying the factors that may be
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overwhelming the system, she helps families uncover answers that support healthier development and improved quality of life.
For many clients, healing begins with something deceptively simple: being taken seriously. Brown helps people learn to recognize what their body has been trying to say for years, and understand why no one else connected the dots.
This process is not about finding a quick fix. It is about creating lasting change by understanding the root causes that contribute to symptoms in the first place.
That philosophy is reflected in the name Seeds of Change.
Healing rarely happens overnight. Like a seed planted in healthy soil, it often begins with awareness, grows through intentional support and unfolds gradually over time.
For anyone who has left appointment after appointment feeling unheard, or been told their symptoms are something they simply have to live with, Brown’s message is direct:
If you still don’t feel well, that is not the end of the story. In Brown’s experience, it usually means the right question hasn’t been asked yet.
Seeds of Change offers a free 20-minute discovery call. To schedule, visit SeedsOfChange.co or call or text 952-314-9419. See ad on this page.
Wellness Without Walls
Outdoor Connections for Body and Spirit
by Marlaina Donato
Our daily lives can feel like a series of predictable routines often confined to the indoors, but a growing outdoor wellness movement is opening up new possibilities by weaving nature into holistic health practices and social gatherings. Whether paddleboarding along a tropical waterway, working out in the park or volunteering at a horse sanctuary, stepping outside brings a wealth of benefits.
The American Psychological Association suggests that spending at least two hours a week in nature can nourish our physical
and mental well-being, helping to reduce the risk of depression, cognitive decline and high blood pressure. Plus, engaging in an outdoor activity imparts a natural boost of vitamin D and strengthens our immune system. Research gathered by Colorado State University Sustainability Leadership Fellow Kaiya Tamlyn indicates that spending time outside also encourages greater generosity and a deeper appreciation for the natural world.
With so many activities available in both city and rural settings, it is easy to discover
something new while making social connections along the way. Finding balance in a busy world is essential, and combining outdoor time, mindfulness and fun can be incredibly beneficial. There are many options to explore, from meditative mountain retreats to beachside drumming circles under the stars or forest bathing in lush green spaces. In a world where 62 percent of adults admit to being constantly online, swapping screens for something more real can recharge our spirits.
Mindful Resets
When Jennifer Stas-Eliades took up yoga, she bloomed, and from that place of transformation, she felt called to help others do the same. In 2014, she founded Wildflower Yoga Collective, in Flemington, New Jersey. “Yoga is not about being flexible, experienced or a certain age,” she asserts. “It isn’t about doing a headstand or touching your toes. It’s about showing up for yourself, exactly as you are.”
In partnership with local businesses, Stas-Eliades pairs yoga classes with fun, social activities in interesting outdoors settings. Yoga at the Vineyard, for example, is held during sunset and includes a wine tasting. Yoga and Horseback Riding begins with a guided ride through breathtaking scenery, followed by stretches and yoga positions that help open the hips. Lavender Yoga takes place in the midst of a blooming field where students are encouraged to breathe in the calming lavender aroma. Afterward, they pick their own bouquet to take home.
“It’s the greatest kind of office—being outside, surrounded by it all. I always arrive early, giving myself time to take it in, decompress, root into the ground, pet the horses or walk through the lavender,” says Stas-Eliades. “People often come to yoga class carrying the weight of their day—work, school pickups, the constant motion. But then they step onto the grass, onto their mat; the sun hits their skin; the breeze moves around them; and something softens. You’re really rooting
Zoran Zeremski/AdobeStock
into the ground in a way that isn’t just metaphorical like it can be in the studio. You’re smelling the flowers and hearing everything around you.”
Exploring Waterways
Nicole Killian, owner of SUP Englewood at the Don Pedro Island State Park, in Cape Haze, Florida, provides groups the opportunity to enjoy nature on kayaks or stand-up paddleboards. “Once on the water, we guide participants through mangrove tunnels, coastal waterways or open areas, depending on conditions,” says the 20-year paddling pro. “Spotting wildlife is always a possibility, especially dolphins, manatees and birds. We offer a real immersive experience based on what the environment gives us that day.”
According to Killian, people that are new to the sport are often surprised at how manageable and enjoyable stand-up paddleboarding and kayaking are. “We design our experiences to be beginner-friendly, so people leave with confidence,” she explains. “Families connect, kids get curious and there are also quiet moments on the water that allow people to slow down and really take in their surroundings. Those moments tend to have the biggest impact.”
Ultimately, the SUP Englewood team of certified instructors and Florida Master Naturalists aims to inspire an understanding and compassion for the marine ecosystem. “I find that in order for someone to want to conserve the waterways, they have to fall in love with them,” says Killian. “We create experiences that motivate people to want to protect the delicate balance of our marine habitats for generations to come.”
Dynamic Hiking
Former professional alpine skier Tina Vindum discovered her true passion when she hit a plateau with indoor training. Feeling bored with her usual routine, she decided to take her workouts outdoors and explore the Sierra Nevada terrain. “The natural environment challenged my body in new ways and re-engaged my mind,” she recalls. “I quickly saw improvements in performance, along with unexpected benefits like greater focus, calm and a renewed sense of joy.”
Inspired by her experience, Vindum founded The Outdoor Fitness Institute, a science-based approach to exercise that leverages the natural environment. She uses elements like hills, trails, grass, trees, rocks, benches and open space to create more
dynamic, functional movement. “Nature becomes your gym, and your body responds in ways machines simply can’t replicate,” she explains. “For most people, it can be as simple as walking or hiking on uneven ground, adding hill intervals or incorporating strength exercises like squats, lunges or push-ups in a park.”
Vindum believes that moving in open spaces helps people shift from feeling separate from nature to feeling part of it. “Nature brings me a sense of calm, clarity and perspective,” she says. “It reconnects me to something deeper—a feeling of freedom, joy and aliveness that goes beyond fitness. It’s also how I connect with others.”
A 2024 study published by Frontiers in Aging Neuroscience backs up Vindum’s assertions, finding a significant uptick in prefrontal cortical activation with increasing terrain unevenness during walking. The positive
Images of Sergey Domashenko/CanvaPro
effects of sunlight on mood and mental health have also been researched and confirmed by numerous studies.
Wild Wanderings
Since 1976, Lanny Kaufer has been a firsthand witness to the rejuvenating power of outdoor hikes and finding hidden gems in nature. His Herb Walks in Southern California invite participants to get active while learning about the healing world of edible and medicinal plants. A typical excursion can last two to three hours of easy walking that is accessible for most people.
“After acknowledging the local Indigenous people of whatever location we’re in and thanking the plants, we explore the trailside vegetation as we walk, stopping from time to time to point out what’s catching my attention, sharing stories about the plants and animals, responding to participants’ curiosity, discussing sustainable foraging and learning to identify helpful plants,” he explains.
The author of Medicinal Herbs of California: A Field Guide to Common Healing Plants says that his journey began with a spiritual awakening in the mountains of the Los Padres National Forest outside his home in Ojai. “I felt the plants speak to me,” Kaufer remembers, and that is when he felt called to help protect not only plants but also the rest of nature for future generations.
Over time, he realized that people need to be inspired to protect nature, mostly by understanding why it matters. At nearly 80 years old, his passion is still as strong as it was in the 1970s. “Whether it’s a plant that can wash your hair, a seed that plants itself or a leaf that creates its own sunscreen, I am helping people find that value,” he says.
Seasonal Stewardship
Volunteering outdoors is a rewarding way to broaden our horizons. Whether we are helping with trail maintenance at a nature sanctuary or organizing campground activities, our efforts can make a positive impact. For five years, Stacy Turner has volunteered at the Winthrop National Fish Hatchery, in Washington state, greeting visitors, conducting hatchery tours and supporting events and field trips. Her enthusiasm for the hatchery’s mission is joyful and infectious, inspiring others to join the cause.
“I wanted people to not just look at fish but also learn about the hatchery and all that they do to bring back the success of fish that are native to our area,” she explains, adding that visitors of all ages have expressed interest in pursuing a similar path of stewardship. “In a world that is plugged into the internet, it is always hard to remember that you can get way more out of life by stepping outside and exploring what is in your own backyard, and you are never too old to enjoy life.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
StockImageFactory.com/shutterstock
Summer in Every Bite
Vibrant, Versatile Salads
by Maya Whitman
Whether we picnic in the park, meet friends for a hike or attend a community event, staying hydrated is crucial while enjoying the outdoors. Besides refilling water bottles, creating a vibrant, hydrating salad—like sweet melon, fiery radishes and arugula with a basil-lime vinaigrette—is a delightful way to enjoy the summer. Seasonal ingredients such as refreshing cucumbers, heirloom tomatoes, leafy greens and blushing fruits have a high-water content, along with vitamins, minerals and antioxidants that boost energy and overall well-being.
Beyond the usual lettuce bowl, summer salads can combine locally sourced produce, whole grains, healthy fats and fresh herbs to satisfy any palate. Versatile and delicious, they travel well and elevate backyard dining. Adding the final pop, a flavorful dressing pulls it all together.
Great Foundations
Sourcing ingredients from our own backyards, local farmers or a communitysupported garden offers a world of choices. “Most produce at farmers markets has been picked or harvested at the peak of ripeness
within the last 24 to 48 hours. The initial flavor and juiciness are robust and different from produce that is picked and shipped,” says Jane Maxwell, former executive director of the Illinois Farmers Market Association, in Naperville, Illinois. She emphasizes that farmers provide diversity rarely seen on supermarket shelves. “Instead of a few types of tomatoes, you may find a vendor with six to 10 different varieties of tomatoes, each with a unique flavor and purpose. The flavor of a yellow citrine tomato is very different from a Cherokee purple, and with the variety of flavors, you also get a wide range of micronutrients.”
Maxwell recommends shopping according to personal needs and relying on the senses. “Are you using it today, or do you want it to last the week? Fresh produce will have a sweet aroma. Look for bright colors and items without bruising or shriveling,” she advises. “Don’t be put off by unusually shaped produce. It still has all the amazing qualities you are looking for.”
Sometimes the best salad fixings can be found right in our own neighborhood. Hidden gems include honor-system produce setups at the end of driveways and passionate backyard gardeners that share their surplus.
Bountiful Pairings
Nutritious combos can be artful or simple with an element of spontaneity, depending on what is available. Uncommon additions like sweet, ruby-fleshed plums; crisp, thinly sliced, raw fennel; spicy-sweet, shredded, raw turnips; or pitted black cherries can make mellow produce like Boston lettuce sing.
Cynthia Sass, a registered dietitian and plant-based nutritionist in Los Angeles, offers high-performance nutritional advice to celebrities and professional sports figures. In her practice, satisfying the taste buds is just as important as optimizing nourishment. Her favorite side salads are sliced cucumbers
and cherry tomatoes marinated in lemon vinaigrette and basil, as well as shredded carrot salad with pineapple, fresh ginger and raisins. For a hearty dinner salad, Sass combines greens, lean or plant-based protein and a complex carb like cooked and chilled quinoa, sweet potato or wild rice. She also likes combining warm and cold elements, beginning with a base of crisp lettuce and adding tempeh, veggie kabobs or skewered baby potatoes fresh from the grill.
“Healthy salads are the most delicious and rewarding. Food is medicine,” says Devon Quinn, the executive chef and co-owner of Eden, a contemporary restaurant in Chicago. He likes to incorporate “legumes of any kind and in any form” in his salads,
REWARDING CAREER
valuing their added high protein and fiber content. For an innovative texture, he suggests, “cooking beans or lentils, patting them dry and then pan-frying them in olive oil until crispy. When bubbles mostly subside, remove them from the oil and wick away excess fat by laying them out on a paper towel, then season them with kosher salt while hot.”
Delectable Dressings
Healthy sources of fat like avocado and olive oil in zesty dressings can enhance the absorption of carotenoids and other nutrients found in plants, and Sass notes that vinegar can support blood sugar regulation. For creamy dressings, she opts for a base of tahini, a paste made from ground sesame seeds, with fresh herbs and lemon.
Quinn brings out nuances in fruit salads with bright citrus dressings and the addition of piquant herbs like lovage and anise hyssop. For green salads, he adds diced shallots to a vinaigrette made the day before to allow for “pickling” overnight. For a gourmet cheese-like effect without the use of cheese, Quinn pulses in “toasted black walnuts to vinaigrettes with the use of high-quality olive oil.”
Maya Whitman is a frequent writer for Natural Awakenings.
Ronnachai Palas/shutterstock
BLACK WALNUT VINAIGRETTE
YIELD: 1
QUART
½ cup black walnuts, toasted
½ cup shallot, diced
1 Tbsp raw honey
1 Tbsp Dijon mustard
2 cups extra virgin olive oil
1 cup apple cider vinegar
Kosher salt to taste
Freshly ground black pepper to taste
To toast the walnuts, place a dry skillet (no oil) over medium heat. Add the walnuts in a single, even layer. Let them toast for approximately 6 minutes, stirring frequently until they appear toasted and have a toasted aroma. Immediately transfer to a plate to prevent burning.
To make the dressing, add everything but the shallots to a food processor and pulse a few times to incorporate the walnuts. Stir in the diced shallot and refrigerate overnight to allow the shallots to pickle. In the morning, the vinaigrette is ready to drizzle over summer vegetables.
Recipe courtesy of Chef Devon Quinn.
SUMMER BOUNTY GARDEN TOSS WITH JALAPEÑO-LIME DRESSING
YIELD: 6 TO 8 SERVINGS
1 large head of Romaine lettuce, washed and chopped
1 large yellow bell pepper, thinly sliced
1 large red bell pepper, thinly sliced
1 small red or sweet onion, chopped or sliced as thin rings
1 small to medium zucchini or yellow squash, shredded
1 handful fresh mint, chopped
1 handful fresh basil, chopped
2 cups heirloom tomatoes, quartered
DRESSING
½ cup extra virgin olive oil
Juice of 8 limes
1 Tbsp balsamic vinegar
3 Tbsp maple syrup
1 small jalapeño pepper, minced or finely chopped (remove ribs and seeds if less heat is preferred)
¼ tsp applewood smoked salt
In a large serving bowl, toss together the lettuce, red and yellow bell peppers, onion, and zucchini or yellow squash. Sprinkle chopped mint and basil evenly on top and add the heirloom tomatoes. Place the salad in the refrigerator to chill for half an hour to 1 hour before serving.
For the dressing, add olive oil, lime juice, balsamic vinegar, maple syrup, jalapeño pepper and applewood smoked salt in a medium size bowl and whisk until well-blended. Spoon the dressing over individual salad servings.
Recipe courtesy of Marlaina Donato.
Courtesy of Devon Quinn
The Foods That Fight Alzheimer’s:
Brain Health Begins in the Kitchen
by Allison Petersen, PA-C
Alzheimer’s disease affects millions of families across the country. For many, the fear of losing memory can feel inevitable if other family members have it. But there has been some groundbreaking research about Alzheimer’s. Scientists are finding that Alzheimer’s may have far more to do with lifestyle choices, and especially with food, than previously understood.
What the Research Tells Us About Diet
Two types of diets have been studied the most for their protective effects on the brain: the Mediterranean diet and the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). Large studies following thousands of people over many years have found that high adherence to the Mediterranean diet is associated with a 21 percent lower risk of dementia, while the MIND diet, which zeroes in specifically on brain-protective foods, is linked to a 14 percent reduction in risk.
Both diets overlap a similar goal: eat lots of vegetables, fruits, whole grains, legumes, nuts and healthy fats. They also focus on reducing consumption of meat, dairy and processed foods.
Researchers have also been able to study certain populations around the world and how diet can affect Alzheimer’s disease rates. Japan offers a compelling real-world example. As the country shifted away
from its traditional diet of rice, vegetables, fish and soy toward a more Western way of eating, researchers found Alzheimer’s rates climbed from just 1 percent in 1985 to 7 percent by 2008.
The Foods That Protect the Brain
Of all the foods studied in brain health research, dark leafy greens stand alone as the most strongly protective. This includes spinach, kale, collards and arugula. It is recommended to consume at least six servings per week.
Berries, especially blueberries and strawberries, are also likely to support a healthy brain. A Harvard University study analyzing data from 16,000 women found that those who ate at least one weekly serving of blueberries and two servings of strawberries showed rates of cognitive decline up to two and a half years slower than those who ate no berries. The antioxidants in the berries appear to inhibit plaque formation and help protect nerve cells in the brain.
Fatty fish such as salmon provide omega-3 fatty acids that are associated with roughly 20 percent lower dementia risk overall. Research shows that each additional small increment of daily omega-3 intake links to meaningfully less cognitive decline over time.
barbara werner for pexels.com
Brain-Supportive Foods to Embrace
FOOD GROUP EXAMPLES
Dark Leafy Greens Spinach, Kale, Arugula
RECOMMENDED INTAKE
At least 6 servings per week
Berries Blueberries, Strawberries At least 2 servings per week
Fatty Fish Salmon, Sardines At least 1 serving per week
Nuts Almonds, Walnuts, Pecans, Pistachios At least 5 servings per week
Extra Virgin Olive Oil Extra Virgin Olive Oil Use as the primary cooking fat in place of butter
Beans and Legumes Lentils, Chickpeas, Black Beans At least 3 servings per week
Whole Grains Oats, Brown Rice, Whole Wheat
Other Vegetables
At least 3 servings per week
At least 1 serving per day
The good news is that it is never too early or too late to start making health dietary choices that support brain health. The dietary choices made today, whether in young adulthood or midlife, are already influencing the brain of decades from now.
And this approach does not demand perfection. A handful of blueberries at breakfast, more leafy greens at lunch, a warming bowl of lentil soup for dinner. Simple, nourishing swaps made consistently over time can add up to big changes for the brain.
Allison Petersen is a Physician Assistant (PA-C) and plant-based food blogger. Check her out at NaturalliePlantBased.com.
I found my thrill on Blueberry Hill. –Fats Domino
Be
September 18, 19 & 20, 2026
ENTER BY AUGUST 15
COLD HONEYDEW-BLUEBERRY SALAD WITH MEYER LEMON HONEY DRIZZLE
YIELD: 6 TO 8 SERVINGS
1 large honeydew melon (ripe and fragrant)
2 pints fresh blueberries
1 large Meyer lemon, juiced
1 Tbsp local honey
1 small handful fresh herbs (preferably pineapple sage or spearmint), chopped
1 pinch fleur de sel salt
Scoop out the melon with a melon baller and gently mix in all the other ingredients in a large bowl. Chill in the refrigerator for 2 to 3 hours before serving. For an extra frosty effect, place the already-chilled melon salad in the freezer for ½ hour before serving. Serve in a decorative, colorful bowl with a few fresh herbs sprinkled on top.
Recipe courtesy of Marlaina Donato.
Sustainable Water Features
Bringing Home Gardens to Life
by Maya Whitman
Home gardens provide a peaceful retreat in a noisy world, and water features can transform any outdoor space into an eco-friendly sanctuary. A tranquil pond, recirculating solar fountain, charming birdbath or waterfall made from recycled material can create a haven for pollinators, birds and amphibians. These aesthetically pleasing features also serve as natural coolants and air purifiers. When excess water droplets in the air release negative ions, they capture dust, allergens and pollutants as they evaporate.
“A water feature doesn’t have to be large to make an impact. In a small backyard, a wall fountain, solar fountain or simple tiered fountain can add soothing sound without taking up much space, especially when placed near a patio, path or seating area,” says Kristin Broadwell, owner of Fountains USA, in Raleigh, North Carolina.
Enhancing an urban, suburban or rural backyard with a water feature can be a luxurious endeavor or a budget-friendly project. Having an informed plan in advance can prevent unforeseen complications.
Eco-Friendly Fountains and Birdbaths
Choosing a recirculating fountain with a closed-loop system not only provides the soothing ambiance of flowing water, but, when properly maintained, can be an effective solution for water conservation. Broadwell explains, “Eco-friendly fountains save water by reusing it in a loop and using smaller, more efficient pumps. Solar fountains are popular, too, because they can help save energy and lower power use. They are also easy to place in sunny spots and work well for small gardens and patios.”
She also recommends fountains that use collected rainwater to alleviate the burden on local water systems and prevent stormwater runoff. Other sustainable and low-maintenance options are fountains made out of bamboo fashioned after traditional Japanese designs, as well as ceramic pot fountains crafted from carbon-free clay, which emit a distinctive and pleasing sound while adding artistic appeal.
A birdbath can serve as a captivating focal point and provide our feathered friends with clean water for drinking and bathing during hot weather. Broadwell suggests using a shallow bath, ensuring the water depth does not exceed two inches, and incorporating a few flat rocks to provide safe landing spots for birds and bees. She also recommends placing it in a location where birds can be aware of potential threats while still having nearby shrubs or small trees for cover. A spot that offers both sun and shade is ideal, and frequent water changes are essential to maintain cleanliness.
To create a mesmerizing evening vibe, submersible lights can illuminate a fountain or birdbath with a magical glow. Broadwell
Bonnie Taylor Barry/shutterstock
suggests adding soft solar lights along a pathway leading to a fountain or strategically placing accent lights around the base of a tree. Incorporating natural elements can enhance the ambiance further. Live plants can make a fountain appear like a natural, integral part of the garden rather than a standalone object.
Broadwell emphasizes the importance of selecting materials judiciously, acknowledging concrete and terra-cotta for their strength, and rough surfaces that provide secure grip for birds. Metal is also a good choice due to its low-maintenance longevity.
Pond Strategies
A pond can be a stunning addition to a backyard, elevating its beauty and fostering a healthy ecosystem through natural filtration. “When we create beauty in our outdoor spaces, we are also making great contributions to the environment,” says Ed Buck, president of the Midwest Pond and Koi Society, in Lisle, Illinois. Healthy ponds rely on a balance of beneficial bacteria, plants and aquatic life to keep the ecosystem thriving. “‘Good’ bacteria consume the ‘bad’ bacteria, and by stocking fish, frogs and plants in our ponds, we create an ecosystem that provides for itself,” he explains.
Buck recommends exploring options that
satisfy both functional and aesthetic outcomes. Illustrating the needed thinking process, he says, “Do you want a water garden, fishpond or both? What size? How deep? Ground ponds should be a minimum of three to three-and-a-half feet deep, and it is best to have depth from the edges to deter fish-eating predators.” If plans include digging a pond or having one installed, Buck suggests planning it “a little bigger than you imagine, so you’re not wishing it was bigger when the project is completed. Start small if
arrowhead, pickerelweed, water lily and lotus offer a wide range of possibilities for adding exotic beauty. “There are many different colors and varieties of each that are both hardy and tropical,” says Buck, adding that algae is a natural occurrence that undergoes cycles and can be managed through natural means. For mosquito concerns, the insects are “generally not an issue because water is always moving, and fish naturally consume the larvae.”
Maya Whitman is a frequent writer for Natural Awakenings.
Angela Royle/shutterstock
Wednesday, July 8
Energy Enhancement System & Healing Waters Presentation – 6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Thursday, July 9
Sound Bath + Energy Enhancement System – 6:30-7:30pm. Experience deep relaxation through the combined benefits of sound healing and the bio-active energy fields of the EESystem, designed to enhance energy flow and support overall well-being. $65. Please arrive early and bring a blanket, water bottle. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com
Fri-Sun, July 10-12
Quantum Healing for the Soul Retreat –Fri 4-8:30pm, Sat 9am-8:30pm, Sun 9am12pm. A weekend retreat focused on soul alignment, healing and personal transformation through holistic practices including energy healing, breathwork, meditation and journaling. $333 includes meals; lodging options available. Golden Light Healing, 7102 Sundew Rd., Sobieski. 920-428-0588. GoldenLightHealing.net
Tuesday, July 14
Birth of a Mother Class 9:15-10:15am Tuesdays
A six-week journey to support and empower women through the transition into motherhood. Explore the emotional, physical and relational changes of becoming a parent while gaining practical tools, awareness and guidance to navigate life with a new baby. $240. Happy & Healthy Therapy 1360 Energy Park Dr., Suite 100, St. Paul HappyHealthyTherapy.com
Sound Bath + Energy Enhancement System – 6:30-7:30pm. Experience deep relaxation through the combined benefits of sound healing and the bio-active energy fields of the EESystem, designed to enhance energy flow and support overall well-being. $65. Please arrive early and bring a blanket, water bottle. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com
Wednesday, July 22
Inner Guidance Series: DATE CHANGED:
Part 1 July 22, Part 2 July 28 Sanctuary Meditation
6-8:30pm
Immersive class to cultivate intuition through ancient meditation practices. Experience the Sanctuary Meditation, a technique for quieting the mind and accessing higher consciousness for healing, insight and relaxation. Led by Genevieve Wachutka. $50 single class or $75 full series. Modern Mystery School 7801 East Bush Lake Rd., Suite 240 Bloomington 763-222-8600
GenevieveWachutka.com
Thurs-Sun, July 23-26
Peruvian Shamanism Training with Jose Luis Herrera
1:30pm Thurs. to 1pm Sun. Four-part training exploring Peruvian shamanic traditions. Participants create a medicine bundle (mesa) used as a map for transformation and healing. Addtl. sessions: Sept. 10-13, Nov. 12-15. $799 per session; meals included. Golden Light Healing, Sobieski 920-428-0588
GoldenLightHealing.net
Wednesday, July 29
Ladies Night In – 5:30-7:30pm. Enjoy deep relaxation in the EESystem, a session on the Opus sound bed, and time to gather with tea and conversation. An evening of healing, connection and selfcare. $55. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Fri-Sat, July 31 – Aug 1
Empower Thyself Initiation – A two-day program offering practical tools and energetic support for aligning with passion, purpose and personal growth. Explore meditation, chi energy, intuition, Universal Kabbalah and teachings from the Lineage of King Solomon. $1,500; $350 deposit to register. Modern Mystery School, 7801 East Bush Lake Rd., Ste. 240, Bloomington. 763-222-8600. GenevieveWachutka.com
Sat-Sun, August 1-2
The Herbal Apprentice with Gigi Stafne –9am-4pm. Two-day intensive exploring botanical medicine: practical application, science and philosophy of herbalism. Topics include top North American herbs, herbal preparations, apothecary basics and natural approaches to modern stressors. Participants receive a certificate of completion; suitable for beginners and those with prior study. $333; lunch included. Lodging available. Golden Light Healing, 7102 Sundew Rd., Sobieski. 920-428-0588. GoldenLightHealing.net
Thursday, August 6
Sound Bath + Energy Enhancement System – 6:30-7:30pm. Experience deep relaxation through the combined benefits of sound healing and the bio-active energy fields of the EESystem, designed to enhance energy flow and support overall well-being. $65. Please arrive early and bring a blanket, water bottle. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com.
Tuesday, August 11
Sound Bath + Energy Enhancement System – 6:30-7:30pm. Experience deep relaxation through the combined benefits of sound healing and the bio-active energy fields of the EESystem, designed to enhance energy flow and support overall well-being. $65. Please arrive early and bring a blanket, water bottle. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com
Wednesday, August 12
Energy Enhancement System & Healing Waters Presentation – 6:30-8pm. Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Wednesday, August 19
Ladies Night In – 5:30-7:30pm. Enjoy deep relaxation in the EESystem, a session on the Opus sound bed, and time to gather with tea and conversation. An evening of healing, connection and selfcare. $55. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Thurs-Sun, August 20-23
Mavis’ Ways with Jean Else and Annie Gee – 9:30am-5pm. Explore the mediumship teachings and legacy of Mavis Pittilla with Jean Else and Annie Gee. Learn practical approaches to deepening communication, evidence, presentation and service to Spirit. $799, lunch included. Lodging options available. Golden Light Healing, 7102 Sundew Rd, Sobieski. 920-428-0588. GoldenLightHealing.net
Thurs-Sun, October 15-18
Whispers on the Wind Shamanic Program – Intensive training program in shamanism, energy medicine and self-transformation. Learn core energy healing techniques including power animal and soul retrieval, clearing past-life and ancestral imprints, connecting with the forces of Nature, ceremony and ritual, and more. Four 4-day sessions over 12 months: Oct. 15-18 and Dec. 10-13, 2026; Feb. 18-21 and Apr. 15-18, 2027. Must attend all four sessions. $750/session includes meals. Golden Light Healing, 7102 Sundew Rd, Sobieski. 920-428-0588. GoldenLightHealing.net
Ongoing Events
Sunday
Unity in the Heart Sunday Service 10:30-11:30am every Sunday
In-person and online worship service. Embrace our positive, practical Christianity with our message, music and meditation. Unity in the Heart of St. Paul 1898 Iglehart Ave., St. Paul, MN 651-399-3679
UnityInTheHeart.org
Friday
Discover Your Highest Purpose Fridays at 7pm
Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org For more information, visit TempleOfECK.org or Facebook.com/Eckankar
Weekly
Tai Chi Small Group Classes
Available Monday-Saturday
Enjoy mindful movement virtually from anywhere. Better Forever Training. 651-300-9735
BetterForeverTraining.com
Tabata Small Group Classes
Available Monday-Saturday. High-intensity virtual workouts you can join from anywhere. Better Forever Training. 651-300-9735
BetterForeverTraining.com
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit.
Advertising/Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher
262-623-7948
NATwinCities.com
Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 40,000 loyal print and digital loyal readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.
Bodywork
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 3.
Craniosacral
SEEDS OF CHANGE HOLISTIC HEALING
313 W 46th St., Minneapolis 952-314-9419 | cst.SeedsOfChange.co
Still dealing with head or face pain after a successful surgery? Dori Brown specializes in treating the persistent pain that can follow cochlear implant surgery, tumor removal, and other head and face procedures. When everything went well but the pain stayed. See ad on page 15.
Death Doula
SACRED OAKS HEALING
Sara Anondson
10700 Normandale Blvd., Suite A, Bloomington 612-255-4213
SaraAnondson@SacredOaksHealing.com
Dentist
SacredOaksHealing.com
Supports mind, body and soul through mentorship, doula work and holistic healing experiences and classes.
HEALTH CENTERED DENTISTRY
N7915-902 St, River Falls, WI 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad on page 7.
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on back cover.
SEDATION AND IMPLANT DENTISTRY
1815 Suburban Ave, St. Paul 651-735-4661 | ToothBuilder.com
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth, ceramic implants and restorations. See ad on page 20.
All truly great thoughts are conceived while walking.
—Friedrich Nietzsche
TOOTH BY THE LAKE
1401 Main St, Hopkins 952-475-1101 | ToothByTheLake.net
We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 25.
Education
ANOKA-RAMSEY COMMUNITY COLLEGE
ALLIED HEALTH PROGRAMS
763-433-1100
AnokaRamsey.edu/AlliedHealth
Embark on a fulfilling career path with Anoka-Ramsey Community College’s allied health programs including therapeutic massage, integrative health and wellness coaching, nursing and more. Learn more and start your future of healing and wellness.
CONCORDIA UNIVERSITY WISCONSIN
School of Pharmacy Online Degree Program
CUW.edu/NPS
Take the next step toward a career that makes a difference! Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in health care, pharmacy, research and development, manufacturing, business and beyond. See ad on page 20.
Energy Enhancement System
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater 651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 13.
Energy Healing
CLEARLY CONNECTED HEALING, LLC
700 Twelve Oaks Center Dr., Ste. 253, Wayzata | 612-669-7037
ClearlyConnectedHealing.com
Reiki Master providing in-person and virtual intuitive energy healing sessions to restore physical, mental, emotional, and spiritual balance with grounded insight and supportive energetic guidance.
Fitness
BETTER FOREVER TRAINING
Bobbie Drew
816 7th Ave S, St. Paul 651-300-9735
BetterForeverTraining@Outlook.com
BetterForeverTraining.com
Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.
Health Coaching
BETTER FOREVER TRAINING
Bobbie Drew
816 7th Ave S, St. Paul 651-300-9735
BetterForeverTraining@Outlook.com
BetterForeverTraining.com
Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.
Health Food Stores
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St. Paul 651-690-1692 | Mastels.com
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 11.
Hyperbaric Oxygen Therapy (HBOT)
DR. KRISSY HAGLUND, NMD Naturopathic Medical Doctor DrKrissy.com | DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 6.
Integrated Health
GENEVIEVE WACHUTKA
7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600 | GenevieveWachutka.com
Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 6.
Feeling lost or navigating grief? Gain clarity through Soul Readings and supportive classes focused on emotional growth, grounding, healthy boundaries, intuitive development, and reconnecting with your inner guidance.
Massage
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 3.
Mental Health
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 6.
Be sure to let our ad partners know you found them in
Myofascial Release
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ad on page 3.
Naturopathic Doctor
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 6.
Here to guide you through hormone and metabolic imbalances, gastrointestinal disorders and symptoms, autoimmune conditions, chronic fatigue, and those who want to optimize health and pre vent disease.
Pediatrics
SEEDS OF CHANGE HOLISTIC HEALING
313 W 46th St., Minneapolis 612-441-4948 | SeedsOfChange.co
When symptoms persist and nothing adds up, something is often being missed. Dori Brown integrates craniosacral therapy, functional medicine and nutrition response testing to uncover patterns and support lasting healing. See ad on page 15.
Did you know?
You
Pregnancy/Postpartum
HAPPY & HEALTHY THERAPY
651-964-0105
HappyAndHealthyTherapy.com
1360 Energy Park Dr, Ste. 100, St. Paul
Reiki
Assertively face the challenges and unknowns of motherhood and infancy with Maria’s guidance and achieve your happy & healthy.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirit including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 3.
Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.
Space Clearing
MAR SEETS COACHING, LLC
Michelle Seets
612-743-2592
MASeetsCoaching@gmail.com MichelleSeets.com
Feeling lost or navigating grief? Gain clarity through Soul Readings and supportive classes focused on emotional growth, grounding, healthy boundaries, intuitive development, and reconnecting with your inner guidance.
Spirituality
ECKANKAR TEMPLE OF ECK
7450 Powers Blvd., Chanhassen 952-380-2200
TempleOfECK.org
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
UNITY IN THE HEART OF ST. PAUL
1898 Iglehart Ave., Saint Paul, MN 651-399-3679 (VM only)
UnityInTheHeart.org
Services every Sunday from 10:30 to 11:30 am. Join us in person or online! Discover Unity in the Heart of the Twin Cities. Embrace our positive, practical Christianity with our message, music and meditation. Note: We are working on being handicapped-accessible; child care not available.
Thermography
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 3.
Wellness Center
CARING HANDS MASSAGE & SPA
427 Vermillion St., Hastings 651-480-8244
CaringHands@CreatingReality.com ByCaringHands.com
Offering holistic massage, spa, Ayurveda and more. Relax, relieve stress, restore balance and vitality with natural healing services. With personalized care, the practice provides rejuvenation that feels like a true retreat. It’s where you want to be and how you want to feel. Schedule a service or book an overnight stay with The Suite Experience By Caring Hands.
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater
651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 13.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 3.
Women’s Health
HAPPY & HEALTHY THERAPY
651-964-0105
1360 Energy Park Dr, Ste. 100, St. Paul
HappyAndHealthyTherapy.com
Yoga
Assertively face the challenges and unknowns of motherhood and infancy with Maria’s guidance and achieve your happy & healthy.
Srīm Yoga Studio in NE Minneapolis offers accessible restorative, breathwork, meditation and advanced Vinyasa yoga classes for all experience levels in a welcoming, community-focused environment. Try your first class today with NA reader discount: AWAKEN
When you take a flower in your hand and really look at it, it's your world for the moment.
