Some of my favorite childhood memories live in summertime. I remember swimming in the lake up north, my mom and dad teaching my brother and me how to waterski, running through the sprinkler and playing games with my cousins at our family’s annual Father’s Day picnic. Summer felt endless then. As adults, the season can slip by in the blink of an eye. At Natural Awakenings, one of our hopes is to help encourage a slower pace—to appreciate the present moment, reconnect with what matters most and savor the season more fully this year.
It seems impossible to scroll online today without seeing advertisements promising more energy, muscle or vitality through quick fixes or medications as a first resort. In this month’s Men’s Wellness issue, we explore what it truly means to cultivate strength, vitality and resilience through sustainable habits that support long-term well-being. Before jumping into testosterone therapy, the article highlights the importance of proper diagnosis and foundational lifestyle habits that support hormonal health naturally.
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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 also explore the essential role sleep plays in physical, emotional and cognitive wellness. In a culture that often celebrates exhaustion and overwork, quality rest remains one of the most powerful forms of self-care.
This issue also reminds us that wellness extends beyond ourselves. Our Green Living article encourages a “less is more” approach to sustainable living, while our Conscious Eating article offers healthier, more creative ways to enjoy summer grilling season with nourishing, flavorful meals.
We hope you make time to enjoy the outdoors, share a meal on the patio, move your body, nourish yourself well, rest deeply and cherish meaningful moments with the people you love.
To all the fathers, grandfathers, mentors and positive male role models in our community, we wish you a joyful Father’s Day and a healthy, vibrant summer ahead.
With gratitude,
Jordan Peschek, RN-BSN, Publisher
Jordan Peschek
Bloomington
Event Offers Tools for Intuition, Meditation and Self-Discovery
This July marks the next launch of the Inner Guidance Series, an immersive class designed to cultivate intuition and inner awareness through ancient meditation practices. Participants will experience the Sanctuary Meditation, a time-tested technique for quieting the mind and accessing higher consciousness for healing, insight and deep relaxation.
Led by certified Guide and Healer Genevieve Wachutka, the session offers practical tools to help individuals connect with their inner knowing and build a foundation for spiritual growth.
The first in a two-part Inner Guidance Series, to be held from 6 to 8:30 p.m. on July 8 at the Modern Mystery School, in Bloomington. Participants have an option to continue with part 2, the Intuition Development class, from 6 to 8:30 p.m. on July 22.
Location: Modern Mystery School – Minneapolis/St. Paul, 7801 East Bush Lake Rd., Ste. 240 in Bloomington. Cost is $50 for a single class or $75 for the full series. For more information or to register, visit GenevieveWachutka.com or text 763-222-8600. See ad on this page.
Happy and Healthy Therapy Supports Mothers and Babies Through Holistic Care
Happy and Healthy Therapy, founded by Maria Bossert, offers a compassionate, whole-person approach to wellness for mothers and infants, blending occupational therapy with gentle, restorative techniques such as craniosacral therapy.
With 17 years of experience as an occupational therapist serving children and families, Maria brings both clinical expertise and lived experience to her practice. Her work is deeply shaped by her own journey through pregnancy, birth trauma, miscarriage and postpartum anxiety, fueling a mission to ensure that no parent navigates these challenges alone.
“I am here to equip you and your littles to achieve your happy and healthy,” Maria says, emphasizing her commitment to individualized, supportive care.
Happy and Healthy Therapy focuses on addressing root causes rather than temporary fixes, offering services that support pregnancy, postpartum recovery and infant development. From in-home craniosacral therapy for mom and baby to occupational therapy that improves infant feeding, motor skills and nervous system regulation, each session is tailored to the specific needs of both parent and child. Maria also offers unique individual and group-based guidance to usher women into motherhood and navigate the extraordinary life changes that come with having a baby.
Grounded in a philosophy that honors the body’s natural healing abilities, Maria integrates holistic methods with evidence-based training in sensory integration, motor development and postpartum rehabilitation. She also prioritizes education, empowering families with tools to support long-term wellness and confident caregiving.
Happy and Healthy Therapy offers a free introductory consultation, providing an accessible starting point for families seeking guidance, healing and connection. She serves the Twin Cities and surrounding communities.
For more information or to schedule a complimentary intro consult, visit HappyAndHealthyTherapy.com See listings on pages 29 & 30.
Genevieve Wachutka
Maria Bossert
Unearth
Nature’s Secrets at Mycelium Mysteries Conference
Midwest Women’s Herbal will hold its 10th annual Mycelium Mysteries Women’s Mushroom Conference from September 18 through 20 at the Bethel Horizons Retreat Center, in Dodgeville, Wisconsin. The location provides a beautiful setting with comfortable lodging and a diverse habitat for exploring the natural world.
The program includes more than 40 workshops, mushroom forays and keynote addresses covering a wide spectrum of information on mushrooms, fall herbs and their ecological associations. Meals will be provided by the retreat center’s culinary team.
The conference offers programming for all knowledge levels, from beginners to advanced practitioners. Featured keynote speakers include Sue VanHook, Ruth Barrett and Rose Tursi. Workshop topics include cooking with mushrooms for health, beginner and advanced mushroom identification, tree identification, medicine making, creating art with the natural world, healing drum journeys, mushrooms for the endocrine system, women’s mysteries and connections, blending mushrooms and herbs, collecting seeds and much more.
Location: 4651 County Rd. ZZ, Dodgeville, WI. For more information or to register, visit MyceliumMysteries.com. See ad on back cover.
Rose Tursi
Photo courtesy Midwest Women’s Herbal
Finding Calm in an Overwhelmed World
How energy healing and intentional rest may support stress resilience
According to the American Psychological Association’s 2022 Stress in America Report, 76% of adults reported at least one physical or emotional symptom related to stress in the previous month. Symptoms such as muscle tension, shallow breathing, irritability, fatigue and poor sleep are often normalized as simply part of modern life. Over time, ongoing stress may keep the nervous system in a prolonged state of alertness, limiting the body’s ability to fully rest, recover and heal.
Energy healing modalities such as Reiki, sound healing and other biofield-based practices are increasingly being explored as supportive tools for stress reduction and nervous system regulation. During an energy healing session, practitioners use hands-on or handsabove techniques with the intention of supporting relaxation, energetic balance and the body’s natural healing response. Participants frequently report deep relaxation, emotional release and decreased physical tension.
Emerging research suggests that Reiki may help
support nervous system regulation, including the body’s stress response and relaxation pathways. Several meta-analyses published between 2017 and 2024 reported statistically significant reductions in anxiety, pain and perceived stress among individuals who received Reiki compared to control groups.
While energy healing is not intended to replace medical or mental health care, many individuals find it to be a meaningful complementary practice that helps them reconnect with a sense of calm, presence and inner awareness. In a culture that often rewards constant productivity, creating intentional space for rest and regulation may be more important than ever.
Jessie Rudi, PhD, Reiki Master, practices energy healing in Wayzata, MN and virtually. For more information and appointments, call 612-669-7037 or email Jessie@ClearlyConnectedHealing.com. Mention this Health Brief and receive 10% off your first session. See ad page 28.
The more you know yourself, the more patience you have for what you see in others.
—Erik Erikson
Curcumin’s Potential to Clear Cataracts
A 2025 systematic review in the European Journal for Integrative Medicine explored whether curcumin, a natural antioxidant and the main compound in turmeric, could help prevent or treat cataracts. A leading cause of blindness, cataracts occur when the eye’s lens becomes cloudy, often because of damage from oxidative stress.
The researchers evaluated the results of 17 studies conducted on animals (in vivo), lab-grown cells (in vitro), or both. All the studies showed that curcumin helped prevent cataracts from forming or slowed their progress by reducing damage to fats in cells and by boosting antioxidant enzymes that protect the eye.
While curcumin seems promising, no human clinical trials have been conducted yet because it does not dissolve well in water, making it difficult for the body to absorb efficiently through the
digestive system. The scientists believe that making curcumin easier to absorb will be the key to determining if it can be used to treat cataracts.
Potential Risks of Using Chatbots for Medical Advice
Concerns have been raised about the reliability of medical advice given by artificial intelligence (AI) chatbots. A recent study in Nature Medicine evaluated the accuracy of ChatGPT Health, OpenAI’s free consumer health tool, launched in January 2026, which has millions of users. The researchers compared how well ChatGPT Health handled triage recommendations compared to the best advice from doctors. A total of 960 recommendations were evaluated.
The most dangerous failures happened at the extremes: When conditions were not urgent, 35 percent of ChatGPT Health’s responses recommended more care than necessary, and when conditions were emergencies, 48 percent of the chatbot’s responses failed to recommend urgent or immediate attention.
When it came to emergencies that are considered “gold standard”, ChatGPT Health did not treat them as seriously as it should have in 52 percent of cases. For example, it sent patients with diabetic ketoacidosis or impending respiratory failure to see a doctor in 24 to 48 hours instead of directing them straight to the emergency room. However, it did a good job with classic emergencies like strokes and anaphylaxis.
The researchers also found that context influenced recommendations. When a family member or friend minimized symptoms, the system was more likely to suggest less urgent care in borderline cases. Crisis support messages for suicidal thoughts also appeared to be inconsistent.
ADHD and Learning Disabilities Share Genetic Origins
A 2025 study in Psychological Science looked at how shared genetic and environmental factors might affect the chance of having attention-deficit/hyperactivity disorder (ADHD), dyslexia (trouble with reading) and dyscalculia (trouble with math) at the same time. The scientists used data from the Netherlands Twin Register involving approximately 19,000 twins and 2,000 siblings, analyzing teacher-provided information and standardized test scores at ages 7 and 10.
The study showed that 77.3 percent of the children had only one of these specific conditions, but the risk for multiple conditions was two to three times more likely because the three conditions share similar genetic predispositions, not because one disorder causes another. The researchers noted that although these neurodevelopmental conditions are deeply connected, each condition should be assessed and treated separately because treating one condition is unlikely to automatically improve the others.
Prostock-studio/Shutterstock
Integrative Health and Wellness Programs at Anoka-Ramsey Community College
At a time when the demand for skilled, compassionate health professionals continues to rise, Anoka-Ramsey Community College stands out for its robust and future-focused Allied Health programs centered on holistic health.
Among several Allied Health program options, the college offers Associate of Science degrees and certificates in both Integrative Health and Healing (IHH) and Integrative Health and Wellness Coaching (IHWC). These online programs are designed to meet students at any stage of life, providing flexibility and real experience that can be put into practice right away.
Internships Enrich the Integrative Health Student Experience
IHH and IHWC student Andrea Asleson spent 10 years working in the medical field. After starting a family, she put her medical career on hold and opened her own daycare business. During this time, she developed an interest in holistic health care and mindfulness.
Fifteen years later, she decided to take the leap and return to school at Anoka-Ramsey. Andrea’s experience in the program has been transformative.
“It’s been incredible to step back and see how much I’ve grown personally, in my health, and in my overall well-being,” she says.
As part of each program, students are required to complete an internship. Through her IHH internship, Andrea worked with Professional
& Workforce Training, the hub for Anoka-Ramsey and Anoka Technical College’s non-credit training and professional development education. There she led the creation of six new continuing education courses that will help the college expand integrative and holistic healthcare education. Courses will help connect practitioners such as nurses and healthcare workers and make training more accessible to the public through professional development courses.
“I learned what people are asking for, what topics they’re interested in, and where education gaps exist,” she says. “The networking aspect was also huge. I’ve been able to connect with professionals in the field, many of whom are doing the type of work I hope to do one day.”
Andrea also completed an IHWC internship, where she put her skills into practice by conducting 30 coaching sessions with nursing students. This experience came full circle for Andrea, who was once a nursing student herself.
Stories like Andrea’s reflect the heart of Anoka-Ramsey’s Integrative Health programs, education that supports whole-person well-being while preparing students to meet evolving healthcare needs. Whether you’re exploring a new career direction or strengthening an existing practice, these programs are designed to help you make a meaningful difference.
For more information about Anoka-Ramsey’s Integrative Health and other Allied Health programs visit AnokaRamsey.edu/AlliedHealth.
See ad on page 11.
Andrea Asleson (here and above)
Turn Your Passion for Wellness into Meaningful Work
Anoka-Ramsey Community College’s Integrative Health and Healing and Integrative Health and Wellness Coaching programs help you build practical skill through flexible, fully online AS degree and certificate options.
Learn Holistic, Whole‑Person Wellness
• Integrates science, empathy and mind–body practices
• Explore lifestyle medicine, holistic nutrition, meditation, movement and mind–body connections
Skills You Can Use Right Away
• Real-world experiences and applied practice
• Build confidence through deep listening, reflective communication, and goal-setting
Flexible, Supportive and Purpose‑Driven
• 100% online with small class sizes and faculty who practice what they teach
• Designed for working adults, career-changers and those expanding an existing practice
Work-In or Workout:
Finding Balance at Srīm Yoga Studio
Imagine the brilliance of a million moons. This is one interpretation of the Sanskrit word Srīm (shreem). Now imagine those moons as aspects of (your)self. This is a metaphor for the ever-changing aspects of self. Have you ever consciously met or explored these aspects? Have you gone beyond these aspects to glimpse the never-changing Self? Srīm Yoga is a yoga studio in northeast Minneapolis that was founded as a space to explore Self through yoga practice and philosophy.
Meet the Founder
Studio founder Gabe Brindle began his yoga journey studying somatic yoga with Tula Yoga Saint Paul and Yoga North International Duluth in 2016. Within a few weeks of practicing yoga for the first time, he began to experience benefits from his practice such as mind-body connection, nervous system regulation and deep relaxation.
From that point on, Gabe began to study TT200+300 hours in SomaYoga. In 2017, he embarked on a pilgrimage to India with Yoga North and Indu Arora to study yogic philosophy in the context of the Devi Mahatmyam, the Supreme Goddess. This pilgrimage empowered Gabe with tools to learn about and discern the different aspects of himself.
The mission of Srīm Yoga is to empower students of yoga with sovereignty through yoga practice and philosophy. Srīm Yoga takes a foundational approach to teaching through a progression of class offerings.
Four Foundational Yoga Classes: Balancing Effort and Ease
The Somatic Restore class guides students through small somatic movements establishing neuromuscular connection and awareness applicable to any yoga practice and even daily life.
Yin Yoga allows for a slow practice with further somatic exploration and stillness.
The Chakra Meditation class incorporates preparation from the first two classes into the subtler realms of mind.
Yoga Nidra helps students to go even deeper into one’s personal practice. It allows for exploration of self by cultivating awareness in the sleep state.
“These four classes embody my teacher Indu Arora’s teaching philosophy that, ‘Yoga is a work-in, not a work out,’” Gabe explains.
Gabe Brindle
Yoga Classes for Strength and Transformation
Navakaraņa Vinyāsa and Navakaraņa Deconstruction classes are great for students that prefer a workout, to work-in. These deconstructed classes are a complete methodology compiled by Dario Calvaruso. This powerful methodology was created for self-directed transformation through a combination of movement and breath guided by sound and tempo. Gabe was able to overcome self-perceived limitations through this methodology and is excited to build a Navakaraņa community and share the teachings.
Bringing Yoga to the Community
Srīm Yoga hosts a free, donations-welcome class once a month to make yoga teachings more accessible to minority communities
including BIPOC+ and LGBTQIA+. Throughout the year, Srīm has donation-based and partner events to raise money for animals, the environment and people in need.
Whether you’re looking to try yoga for the first time or are seeking another lens to view your practice, Srīm Yoga Studio is a space to let go of who we are not, to embody our truest authentic selves.
Natural Awakenings readers can use Discount Code: AWAKEN to book their first class and save $10 on any single class.*
Srīm Yoga is located at 1845 Stinson Blvd. NE, Ste.103 Minneapolis and can enter on 19th Ave. on the northeast side. For more information, visit SrimYogaMSP.com or call 612-424-1539. See listing on page 30.
*Workshops and private sessions excluded.
The Facts About Low Testosterone
What Every Man Should Know
by Marlaina Donato
Testosterone replacement therapy (TRT), available as injections, patches, gels, pills and implant pellets, was a global market worth nearly $2 billion in 2022, and is projected to reach nearly $3 billion by 2032, according to Allied Market Research. Yet TRT is often misused for symptoms like fatigue or for athletic enhancement, when it is actually meant to treat clinically diagnosed low testosterone.
While this pivotal sex hormone is responsible for male puberty, sperm production and healthy libido, it also acts as a critical metabolic regulator and driving force behind physical energy, healthy muscle mass, bone density, red blood cell production and mood regulation. When men experience a decline in performance—whether at work, in the gym or in the bedroom—it may be easy to assume that low testosterone levels
are to blame, but the misuse or overuse of TRT places users at risk for undesirable side effects.
According to the Mayo Clinic, the potential risks of TRT include: worsening sleep apnea; skin reactions, including acne; noncancerous growth of the prostate and growth of an existing prostate cancer; enlargement of the breasts; a reduction of sperm production; and overproduction of red blood cells, which could lead to a life-threatening pulmonary embolism. In addition, according to a 2018 study in the World Journal of Men’s Health, TRT can cause infertility.
Reaching the Correct Diagnosis
The American Urological Association defines low testosterone as a total blood serum level below 300 nanograms per deciliter (ng/dL) on at least two separate early morning tests, accompanied by symptoms like low sex drive and performance, fatigue, loss of muscle mass, increased body fat and depression.
“Many men are seeking TRT to treat nonspecific symptoms like general fatigue, weight gain or a slight dip in motivation—issues that are often the result of lifestyle factors, rather than low testosterone,” says Dr. Joel Fuhrman, president of the Nutritional Research Foundation and the author of several books, including Eat for Life and Eat to Live Cookbook. In light of the trend of TRT over-prescription and the considerable risks, Fuhrman stresses the
importance of considering effective natural methods to restore hormonal balance.
Men can experience a decline in their testosterone levels for reasons beyond testosterone deficiency. “Thyroid problems, vitamin D deficiency, high prolactin [hormone], chronic stress, certain medications, opioids and antidepressants all suppress testosterone or mimic its symptoms. Run a full panel before assuming it’s your testosterone. You might be chasing the wrong problem,” advises Nelson Vergel, a hormone therapy researcher, men’s health educator and creator of ExcelMale.com, an online men’s health and TRT forum.
Vergel highlights the devastating effects of chronic unresolved stress, which “tells the brain to dial back testosterone production. It’s a survival mechanism; your body prioritizes threat-response over reproduction. It makes sense in the short term, but it’s devastating long-term.”
Raymond Wohl, the medical director of Chicago Male Clinic in Chicago, Illinois, says, “A decline in performance, libido or confidence is often an early warning sign of underlying issues such as elevated stress, reduced blood flow, hormonal imbalance or metabolic dysfunction.” Men are often
surprised to discover that improvements in energy, sleep, weight management and mood frequently accompany enhanced sexual performance. Wohl emphasizes, “Sexual health is not separate—it’s a powerful indicator of total wellness. We recommend TRT only after a thorough evaluation, including lab work, symptom analysis and lifestyle review.”
Functional medicine specialist and men’s health coach Dr. Andreas Boettcher, in Lakewood Ranch, Florida, also recommends a comprehensive approach. “You need to look at the full hormonal picture, including cortisol patterns across the day; levels of DHEA-sulfate, pregnenolone, estradiol and prolactin; thyroid function, including free T3 conversion; and insulin markers,” he explains, naming multiple hormones besides testosterone.
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Addressing the gut-hormone axis—the network involving the gastrointestinal tract, gut microbiome and endocrine system—is also high on Boettcher’s radar. “Hormone metabolism, balance and excretion are deeply dependent on your gut,” he points out. “The gut microbiome influences the signaling of virtually every hormone in the body, but the gut-hormone axis is a two-way communication highway, and when it breaks down—through gut permeability, dysbiosis [imbalance of gut flora] or chronic inflammation, hormone balance becomes nearly impossible to achieve, regardless of what else you do.”
Boettcher attests that approximately 80 percent of men receiving hormonal support no longer need TRT once the underlying factors are adequately addressed. Given the right environment, he explains, the endocrine system begins production at levels that restore vitality, energy, lean muscle mass and libido. During his mid-to-late 40s, Boettcher quadrupled his testosterone levels without resorting to TRT or shortcuts. Now approaching 60, he maintains a single-digit body fat percentage, which he attributes to consistent daily choices. He asserts that men are biologically designed to be lean, strong and metabolically healthy well into the latter half of life.
Testosterone Disruptors and Supporters
Vergel reports that a significant portion of his patients that were convinced they had low testosterone turned out to have undiagnosed sleep apnea. “Just one week of sleeping only five hours a night drops testosterone by 10 to 15 percent in otherwise healthy men,” he says. “That’s not trivial. Everything else you’re doing—diet, training or supplements—gets undermined if you’re chronically sleep-deprived. Fix the sleep, and testosterone often comes back on its own.”
Psychological factors should also be considered. “Men who have carried unaddressed trauma for years often look hormonally like
PeopleImages/Shutterstock
someone 15 to 20 years older with lower testosterone, lower DHEA [a testosterone precursor], disrupted sleep and blunted growth hormone,” says Vergel. “No dose of TRT fully compensates for an unresolved psychological load. You have to work both sides.”
Boettcher emphasizes the role of alcohol as an underestimated and significant contributor to hormonal anomalies. “Even moderate, consistent alcohol consumption impairs liver function, and your liver is the primary site of estrogen clearance,” he explains. “Disrupt that clearance and estrogen accumulates, testosterone declines and the hormonal balance tips in exactly the wrong direction.”
Boettcher also highlights the potential damage caused by Ibuprofen, a common over-the-counter medication. Over time, chronic use can damage the gut lining, impair nutrient absorption and disrupt the raw materials the body needs to produce hormones.
Before making a lifelong commitment to hormone therapy, Fuhrman believes that most men can significantly improve their bioavailable testosterone levels by reducing body fat. “Adipose tissue contains high levels of the enzyme aromatase, which converts your existing testosterone into estrogen.
Losing weight keeps your natural testosterone in circulation.”
He recommends resistance training, specifically compound movements such as squats, deadlifts, bench presses and curls to trigger a metabolic and hormonal signaling environment. He also suggests a diet rich in green salads and vegetables, including broccoli, kale and arugula; polyphenol-rich foods such as beans to promote a healthy gut microbiome; and omega-3-rich nuts and
seeds (walnuts, chia, flax and sesame seeds) to reduce the risk of cardiovascular disease and cognitive decline.
Vergel cautions against ultra-processed food and excessive sugar consumption, which contribute to abdominal fat accumulation. He emphasizes the importance of clean protein and healthy dietary fats. “Don’t fear fat,” he remarks. “Testosterone is synthesized from cholesterol, so olive oil, eggs, avocados and quality meat protein aren’t your enemies.”
Vitality at Any Age
Ultimately, feeling well enough to live life to the fullest is not exclusive to a fortunate few. Vergel asserts, “The men I’ve seen most vital in their 60s and 70s are the ones who didn’t accept decline as inevitable. They asked questions, found good doctors and stayed in the game.”
Wohl offers hope and inspiration, saying, “Aging is inevitable, but decline is not. Sexual health does not have an expiration date. With the right interventions, men can maintain, and often regain, high levels of vitality well into later decades. Our oldest patient is 84 and still thriving.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodsmoke.com.
Kostiantyn Voitenko/Shutterstock
Sustainable Men’s Fashion
by Natural Awakenings staff
The eco-conscious gentleman seeks to conserve resources, reduce waste and break free from consumerism. When building his wardrobe, he favors quality over quantity, rejecting fast fashion in favor of well-made garments, sustainable fabrics and timeless designs.
Eco-Friendly Fabrics
Synthetic materials like polyester, nylon and acrylic are derived from fossil fuels, take centuries to biodegrade and release harmful microplastics during washing. They have no place in an evolved wardrobe. Better fabrics come from renewable sources grown without chemicals or pesticides, such as organic cotton, linen, hemp, bamboo and responsibly sourced merino wool.
Look for the Global Organic Textile Standard (GOTS) certification, which ensures environmentally and socially responsible manufacturing, including crop rotation for
soil health, a prioritization of rainwater over irrigation and fair wages for workers. This certification applies to all textiles made from at least 70 percent non-GMO certified organic natural fibers.
To replace leather—one of the least sustainable materials—innovative plant-based alternatives are emerging, such as Piñatex from pineapple leaves and wood pulp or mycelium-based fabrics made from mushrooms. Recycled polyester (rPET) from melted plastic bottles spun into yarn helps reduce landfill waste. Approximately nine bottles are needed to make one T-shirt.
TENCEL Lyocell, made with wood from responsibly managed forests, is produced with 50 percent lower carbon emissions and water consumption than similar fabrics. This soft, breathable, moisture-wicking and durable material is used in T-shirts, activewear, eco-friendly denim, tailored trousers and underwear.
Examples of Mindful Clothing Brands
Knowledge Cotton Apparel (KnowledgeCottonApparel.com) offers basic wardrobe pieces made with organic cotton, linen, TENCEL, wool, denim and corduroy.
Toad&Co (ToadAndCo.com) uses thirdparty-certified sustainable fabrics, aims to eliminate all plastic-based packaging by 2026 and purchases carbon offsets supporting global environmental projects.
MUD Jeans (MudJeans.com) rescues old jeans headed for the landfill and shreds, cleans and weaves new yarn for a fresh pair. Their methods save water and energy, avoid harsh chemicals and reduce CO2 emissions. Consumers can send old jeans for discounts on future purchases.
Tentree (TenTree.com) makes its products out of TENCEL Lyocell, organic cotton or recycled polyester, focusing on reducing wastewater and emissions. They also plant 10 trees for every item purchased.
How to Curate a Sustainable Wardrobe
Prioritize durable construction. Choose robust, tightly woven materials like denim and canvas for longevity. Look for metal zippers and secured buttons.
Maintain clothes for longevity. Air-dry to prevent heat damage and tumbling wear. Wash less frequently to preserve fabric integrity. Repair small holes or loose threads promptly. Avoid harsh detergents or fabric softener.
Choose core essentials. Concentrate on 15 to 20 high-quality, versatile items in neutral tones (navy, grey, beige, white, black) that can be mixed and matched for various occasions. Include a tailored blazer, dark jeans, solid-colored T-shirts, buttoned shirts, one or two knitwear pieces, neutral chinos, tailored trousers, white sneakers, loafers and a pair of boots.
Smarter Summer Grilling
Making Barbecue More Flavorful and Healthy
by Maya Whitman
Summer would not be the same without dinner on the grill. For many Americans, backyard barbecuing is revered as an art form. In recent years, the classic menu of sizzling meats and charred corn on the cob has expanded to include healthier options such as plant-forward burgers, gut-friendly marinades and anti-inflammatory approaches that lower smoke points and use antioxidant-rich herbs and spices to reduce the formation of cancer-causing compounds.
Despite some evidence of an increased risk for colorectal, prostate and pancreatic cancer from high consumption of barbecued,
well-done and fried foods, research published in the Journal of Agricultural and Food Chemistry in 2018 highlights an increase of good gut bacteria from grilling (and roasting) compared to less heat-intense forms of cooking. Swapping out bottled sauces with questionable ingredients for healthy homemade marinades, avoiding blackened meats and embracing a broader food spectrum will lower health risks while satisfying every palate.
Mouthwatering Enhancements
“Rather than only sticking with the typical hot dogs or burgers at your next barbecue, try introducing some creativity into the mix,”
recommends Anne Mauney, a registered dietitian in Washington, D.C., and founder of the FannetasticFood.com recipe blog.
“One of my favorite grilled meals is shrimp skewers with chimichurri [made with finely chopped parsley, minced garlic, oregano, olive oil, red wine vinegar and a sprinkle of red pepper flakes]. The chimichurri does double duty as a marinade and sauce, and it’s incredibly fresh and delicious.”
One of her favorite things to do is to serve proteins on ample salads, such as her Summer Grilled Corn and Peach Salad With Chicken on a bed of spring mix lettuce. The corn, peaches and chicken are all grilled, and the lightly sweet dressing (and marinade) is made with honey, lime and fresh cilantro.
For traditionalists that love grilled burgers, Mauney suggests adding chopped red bell peppers or shallots to healthier, leaner meats like grass-fed ground beef, turkey or chicken. She also likes introducing finely diced mushrooms into a beef burger patty to increase nutrient density (fiber plus vitamins) while making it more tender and juicy.
Meatless Options
Plant-based chef Julia Dunaway, in Azle, Texas, is influenced by her mother’s Japanese heritage and cooking style, which included grilled ingredients and an unforgettable homemade teriyaki sauce. Dunaway’s black bean burger cooked on the grill,
griddle or grill pan, is topped with cashew cheese sauce and the usual burger toppings on a whole-grain bun. “This burger, served with grilled vegetables and even grilled potato slices, is better than any meat-heavy cookout,” she asserts.
Other grilled favorites include Tex-Mex vegetable fajitas, large marinated mushrooms, zucchini and corn on the cob. Grilling eggplant sprinkled with cumin, asparagus with fresh garlic and stone fruits like peaches, plums and nectarines with cinnamon or ground cloves are delicious ways to pile anti-inflammatory goodness onto summer plates.
Healthy, Flavor-Boosting Hacks
According to Oncology Nursing News,
grilling meat at high temperatures or over an open flame can produce cancer-causing substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). To reduce the risk of carcinogen formation, cooking over indirect heat is recommended. Eating charred meat should be avoided. Marinating meat for 20 to 30 minutes before cooking can also keep the surface of the meat from getting too hot. Adding antioxidant- and polyphenol-rich herbs like basil, rosemary and mint along with citrus juices or vinegar will provide great flavor, as well as disease-fighting nutrients.
When brushing ingredients with oil, avocado oil is recommended for its health
benefits and high smoke point. Olive oil is also nutrient-dense, flavorful and anti-inflammatory. Dunaway’s favorite marinade replaces oil with tahini, a sesame-seed paste, and incorporates plenty of herbs and spices with vegetable broth to keeps vegetables moist throughout grilling.
“I use a gas grill with a large grilling surface, making sure it is very clean. Heating the grill on high for several minutes and cleaning the grates is essential. The marinated vegetables and tofu won’t stick on a clean grill,” Dunaway explains. “Once clean, reduce the heat to medium to avoid charring, while still getting a light grill mark. Just plan to cook the vegetables on a lower heat for a longer time so they are tender and cooked throughout.”
Jazzing things up with probiotic-rich sides, including colorful slaws and fermented kimchi or kraut adds another healthy, tasty dimension. Swap everyday potatoes for sweet potatoes and drizzle with a tangerine vinaigrette for a different twist on potato salad or toss chickpeas with kalamata olives and feta. Creative pairings are the heart of a good grill, and the sky’s the limit.
Maya Whitman is a frequent writer for Natural Awakenings.
David Tuthill/Shutterstock
THE BEST BLACK BEAN BURGERS
YIELD: 8 BURGERS
1 cup oats
1 cup walnut pieces
1 cup red onion, finely chopped
⅔ cup cremini mushrooms, chopped
½ cup red bell pepper, chopped
½ cup carrots, diced
2 Tbsp jalapeño peppers, chopped
3 cups home-cooked black beans (or 2 cans, rinsed and drained)
2 Tbsp ground flaxseeds
2 Tbsp nutritional yeast
1 tsp onion powder
1 tsp garlic powder
1 tsp paprika
2 tsp seasoning blend (such as Kirkland Signature No Salt Seasoning)
2 tsp low sodium soy sauce
1 tsp kosher salt
1 cup cooked brown rice
Pulse the oats and walnuts in a food processor until finely ground. Set aside.
In a large skillet, over medium-high heat, sauté the onion, mushrooms, bell peppers, carrots and jalapeño peppers until lightly browned. Add a little water. Cover and cook for 5 minutes.
Add the beans to the walnut and oat mixture in the food processor along with the ground flaxseeds, nutritional yeast, onion powder, garlic powder, paprika, seasoning blend, soy sauce and salt. Pulse a few times. Use a silicone spatula to distribute the ingredients and pulse again once or twice. Keep some of the beans chunky.
Remove the mixture from the food processor, add the cooked brown rice and mix well with the spatula. Divide into 8 patties using a ½ cup measuring cup. Place the patties on a cleaned grill, on indirect heat (medium), and cook for 10 minutes on each side.
Serve on whole-grain buns with any desired toppings such as lettuce, sliced tomatoes, pickles, onions, avocado and condiments like ketchup or mustard.
Recipe courtesy of Chef Julia Dunaway.
GRILLED FAJITA VEGETABLES AND TOFU WITH MARINADE
YIELD: 2 TO 3 SERVINGS
VEGETABLES
2 portobello mushrooms, stems removed, sliced into strips
1-2 bell peppers, sliced into large pieces
2 cups zucchini or summer squash, sliced
1 sweet onion, sliced
1 white or sweet potato, baked or steamed ahead and cooled, sliced
Jalapeño peppers to taste
Other in-season vegetables, especially eggplant and okra
1 16-oz block of super-firm tofu
MARINADE
2 cloves garlic, minced
1 tsp cumin
1 tsp Mexican oregano
1 tsp red chili powder
1 Tbsp tahini
2 Tbsp lime juice
1 Tbsp low sodium soy sauce
1 cup low sodium vegetable broth
Mix the marinade ingredients and place in a large measuring cup.
Place the vegetables (except the baked potatoes) in a shallow baking dish or gallon-sized plastic bag and add about half of the marinade. Allow the vegetables to marinate in the refrigerator for 30 minutes to 2 hours.
Cover the block of tofu with the remaining marinade, reserving a quarter cup to be used later. Place the marinating tofu in the refrigerator for at least 30 minutes, then cut it into 8 slices.
Heat a gas or charcoal grill to medium heat (high heat will burn the vegetables). Grill the tofu 3 to 4 minutes on each side. Grill the vegetables on one side for 3 to 4 minutes or until grill marks appear, then turn them over and reduce the heat to low.
Brush the vegetables with the reserved marinade and close the grill or cover the vegetables with a dome lid or foil tent. Continue grilling the vegetables until they are tender but not burned, basting them a couple more times with the remaining marinade.
Serve the grilled tofu and vegetables on a large platter with flour tortillas, guacamole, salsa and beans on the side.
Recipe courtesy of Chef Julia Dunaway.
Julia Dunaway
Summer’s Fleeting Joys
by Marlaina Donato
Most of us can remember the euphoria of the last day of school, which ushered in summer break and the freedom to sleep in. As adults, summer often brings a whirlwind of vacation plans, home improvement projects and family fun, leaving little time for true leisure. Despite waiting all year for the “easy” life, we might still struggle to relax.
Summer is a crescendo of lush abundance, inviting us to immerse ourselves in its vibrant colors, scents and textures. Whether savoring a bite of cold watermelon or enjoying a free concert under the stars, appreciating the bliss at hand can make a fleeting season feel a bit longer.
“In summer, the song sings itself,” said William Carlos Williams in his poem The Botticellian Trees, urging us to stop trying so hard to achieve something. Unexpected memories are made when we forget the itinerary, and epiphanies arise when we let the surf roll between our toes.
June arrives with birdsong and ethereal mornings, beckoning for mindfulness. Walking in a field at dawn reveals wildflowers that will soon be replaced by others within a few days. Newly green spaces shimmer with momentary brilliance, waiting for our sketchbooks, picnic baskets or a simple nod of gratitude.
Whether choosing a colorful scarf or saying “yes” to a date with someone new, summer’s loveliest month inspires us to infuse passion into the ordinary. This month, consider inviting friends for a summer solstice grill, make it a point to notice more sunsets and allot time daily to unplug and do nothing.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Sleep Health for Men
Foundational Habits for a Better Life
by Hannah Tytus
"Wherever you want to make improvements in your life, whether it is with your health, your job performance or your relationships—sleep can be part of that,” says Catherine Darley, ND, an integrative sleep specialist and founder of SkilledSleeper.com
Better sleep enhances nearly every aspect of life, yet many men ignore the subject entirely. “There’s a lack of information about sleep health in men’s spaces,” Darley laments. “Subjectively, men have fewer complaints than women do about their sleep, but on some objective measures, men sleep worse.”
Most people need between seven and nine hours of shuteye nightly, but the U.S. Centers for Disease Control and Prevention reports that 37 percent of men fall short.
Effects of Poor Sleep
Precipitous Aging: “Midlife men have higher rates of obstructive sleep apnea, which negatively affects heart health and significantly increases the risk of stroke and heart attack,” says Darley. “Alzheimer’s risk, arthritis and many physical and digestive complaints are worse when sleep is disordered. During sleep, the brain undergoes vital nightly maintenance, clearing beta
amyloid plaques associated with Alzheimer’s. A way to hedge against dementia is to get good sleep now.”
Hormonal Issues: Hormones are linked to sleep quality. “During stage 3 sleep (also known as deep sleep) 75 to 80 percent of our growth hormone is secreted, which supports muscle repair and recovery. Exercise improves your deep sleep, helping keep your muscle mass,” Darley explains. “Disrupted sleep from apnea, insomnia or irregular schedules can lower testosterone, causing issues like erectile dysfunction.” A 2020 study in Translational Andrology and Urology reported that older men with sleep disorders exhibited a higher risk of erectile dysfunction.
Mental Health Strain: Poor sleep often leads to mental health issues. “Anxiety, loneliness, depression and suicidality are worse when a person isn’t sleeping well,” Darley asserts. Research supports this: a 2021 meta-analysis published in Sleep Medicine Reviews found that enhancing sleep quality significantly improved mental health indicators such as depression, anxiety and rumination.
Relationship Difficulties: “Emotional intelligence is partly based on how well you’re sleeping,” says Darley, noting that a person that hasn’t slept well will struggle to identify a partner’s subtle facial expressions, making it hard to determine if they are happy or angry. “Sleep-deprived people are also much more self-centered in their moral reasoning, causing them to become less flexible, more rule-based and pedantic,” she adds. When these patterns become habitual, they can harm important relationships.
Driving Accidents: “Sleep affects your balance, coordination and reaction time,” Darley says. A sleep deficit can be particularly unsafe if someone is behind the wheel. “If you are chronically sleep-restricted, you’re driving impaired. Compared to drunk driving, drowsy driving is much more likely to be fatal.” According to the National Highway Traffic Safety Administration, crashes
caused by drowsy driving often involve a single driver running off the road at a high rate of speed with no evidence of braking.
Diminished Mental Acuity: Cognitive performance suffers when sleep is compromised, affecting everything from basic memory recall to complex problem-solving. According to Darley, even verbal fluency is affected, making simple conversations difficult and important dates easy to forget. Making matters worse, “We become unaware of how impaired we actually are,” she points out. “After several nights of poor sleep, we say, ‘I think I’m getting used to this,’ even though we are still impaired.”
Resetting Our Internal Clock
Most people adapt to sleep deprivation and may not realize what their true sleep requirements are. Darley suggests the “10 by 10 test”, which involves spending 10 hours in bed for 10 consecutive nights in a dark,
quiet room to determine how much sleep the body naturally needs. “After discovering how much sleep your body needs, the next step is scheduling it into your life,” she counsels. “Consistency is crucial. Increased sleep variability relates to mortality.” Aim for consistent sleep with no more than a 30-minute variation in bedtime and wake time, and no more than a one-hour difference in total sleep duration throughout the week.
Our circadian rhythm is the body’s internal 24-hour clock that regulates sleepiness and alertness. It is primarily influenced by light exposure. Morning sunlight suppresses melatonin—the hormone that induces sleep—while darkness triggers its release. According to Darley, we suffer from what she calls a “darkness deficiency” that confuses the body’s sleep signals. “We’re suppressing our melatonin until bedtime with screens and LED light,” she explains.
To counteract this, she recommends creating a “sunset experience” at home by reducing light to the equivalent of 10 candles’ worth of yellow-hued light one to two hours before bed. The bedroom should be
Other habits support a healthy sleep rhythm. Exercise earlier in the day helps regulate the body clock. Sleep masks and blackout curtains can reduce light pollution in urban areas. Limiting alcohol and avoiding caffeine in the evening prevents disruptions. A cooler bedroom also promotes better sleep. There are about 60 sleep disorders, say Darley. If sleep does not improve after a month of these lifestyle adjustments, she recommends seeing a professional. Sleep is not a
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
Witsawat.S/Shutterstock
Less Impact, Deeper Purpose
Tips for Leaving a Lighter Footprint
by Zak Logan
Men are increasingly aware of the importance of leaving a lighter environmental footprint and contributing to the protection of Earth’s precious resources. Simple choices during the warmer months, such as opting for eco-friendly grilling, using cooling fans instead of excessive air conditioning and employing natural lawn maintenance techniques, make a significant difference. Everyday decisions like repairing items before replacing them and curbing the desire for “bigger and better” products not only saves money but also can provide a fulfilling sense of purpose.
“A ‘less is more’ mindset isn’t necessarily about aesthetics or minimalism. I think it has more to do with recovering your deeper values and purpose,” asserts Jeffrey Siegel, a men’s health coach in Boston, Massachusetts, and author of Eating 2.0: How to Eat Confidently in an Ultraprocessed World.
Sustainability Mindset
This summer, reducing our environmental impact can begin by transitioning from fossil fuel-dependent barbecues to more sustainable alternatives such as eco-friendly, carbon-neutral pellet grills or electric models. James Farrell, a life coach and environmentalist in Brighton, England, advises, “Try not to waste food, reduce meat consumption and look for food produced using sustainable farming and fishing methods. About 25 to 30 percent of all food produced in the world is wasted—that is a billion meals a day.”
Farrell also recommends opting for local vacations instead of air travel and choosing fuel-efficient vehicles. Staying in eco-lodges or engaging in nature-focused activities can provide memorable getaways without contributing to environmental degradation.
Maintaining a natural, low-impact lawn without synthetic fertilizers and pesticides or planting native species can further enhance environmental sustainability. Native grasses, white clover or wildflower meadows mitigate environmental strain by supporting pollinators and sequestering carbon. To reduce noise pollution and emissions, manual tools or battery-operated trimmers, edgers and blowers are all good options.
Farrell also advocates a “circular economy” mentality—repairing or replacing the batteries of common devices like computers, phones and electric toothbrushes. “Personally, I try to make fewer, higher-quality purchases, knowing that they will last a long time.”
Jerry Reganess, a retired white-collar professional turned photographer in Milford, Pennsylvania, affirms that living a simpler “less is more” lifestyle frees up time for more meaningful pursuits, including cultivating rewarding relationships with family and friends that foster a positive state of mind. He shares this advice: “Lend and borrow. Consider donating before discarding. Trade
and barter for goods. Purchase secondhand or thrift. Use unwanted items in art creations, and question and think before you make a new purchase.”
Paying It Forward
Walking lighter also means fostering emotional awareness. From personal experience, Siegel believes that a man that does fewer things with more intention feels more competent, not less. “The overdrive mindset keeps men in constant ‘doing’, while who they are ‘being’—their emotional availability, their warm presence, the quality of their attention—gets left behind,” he explains.
“Don’t wait to feel good before you act. Take action. Be generous, give something back. Be kind to yourself and others,” says Siegel, who believes that feeling good about oneself without excessive material possession will naturally follow. Living a gentler lifestyle by example is important. He notes, “I think one of the most valuable things you can give your children is a model of a man who knows who he is, acts from his own values, speaks from kindness, shows up with care and doesn’t need others’ approval to feel whole.”
Reganess, a father, underscores the significance of walking the talk without preaching to positively influence younger generations. “Teach by consistent stewardship behavior, suggest alternative ideas and share your reasons for these practices.”
Farrell recommends small efforts and contributing to nature, whether it involves planting a window box, installing a bird feeder or volunteering for a local community gardening program. “We all like to be comfortable,” he says. “There’s nothing wrong with that, but relying on stuff for our sense of inner well-being is a trap. Believing in ourselves, valuing ourselves and knowing how we contribute to our communities is a path to finding a better balance in life.”
Zak Logan is a freelance writer dedicated to holistic health and getting back to basics.
Any man can be a father, but it takes someone special to be a dad.
—Anne Geddes
Calendar of Events
Monday, June 8
AcuEnergetics® Basic 1st Aid – 6-9pm. Learn safe, simple and effective hands-on techniques to support physical and emotional well-being for yourself and your family. Topics include tummy pain, sleep issues, burns, stress, anxiety and more. No experience necessary. $219. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com
Tuesday, June 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
Wednesday, June 10
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
Monday, June 15
AcuEnergetics® Basic 1st Aid – 6-9pm. Learn safe, simple and effective hands-on techniques to support physical and emotional well-being for yourself and your family. Topics include tummy pain, sleep issues, burns, stress, anxiety and more. No experience necessary. $219. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com
Wednesday, June 17
Ladies Night In – 5:30-7:30pm. Enjoy deep relaxation in the EE System, 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
Thursday, June 18
Ancient Life Activation Webinar –3-3:45pm. A free virtual session led by Genevieve Wachutka introducing an ancient energy healing practice to awaken awareness and unlock personal potential. Hosted by Modern Mystery School. To register: Tinyurl.com/LifeActivation or call 763-222-8600.
Fri-Sat, June 19-20
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 Salomon. $1,500; $350 deposit to register. Modern Mystery School, 7801 East Bush Lake Rd., Ste. 240, Bloomington. 763-222-8600. GenevieveWachutka.com
Sunday, June 21
MAX Meditation System™ – 8-8:45am. Join this free online guided meditation blending techniques from yoga, Tibetan and Indian traditions with modern NLP tools to promote relaxation, stress reduction and mental clarity. Registration required; Zoom link provided upon signup. 763-222-8600. GenevieveWachutka.com
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 (Part 2 on July 22). Modern Mystery School 7801 East Bush Lake Rd., Suite 240 Bloomington 763-222-8600
GenevieveWachutka.com
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
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
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
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
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
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., Saint 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.
Ayurveda
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. See ad on page 7.
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 13.
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 3.
Death Doula
SACRED OAKS HEALING
Sara Anondson 10700 Normandale Blvd., Suite A, Bloomington 612-255-4213
SaraAnondson@SacredOaksHealing.com SacredOaksHealing.com Supports mind, body and soul through mentorship, doula work and holistic healing experiences and classes.
Dentist
HEALTH CENTERED DENTISTRY
N7915-902 St, River Falls, WI 715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing.
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 21.
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 23.
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. See ad on page 11.
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 16.
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 3.
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.
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 19.
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 19.
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
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. See ad on page 7.
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 13.
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 19.
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 13.
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 19.
INTEGRATIVE HEALTHWERKS
Dr. Audrey Schenewerk
651-447-7200
Info@IntegrativeHealthwerks.com
IntegrativeHealthwerks.com
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 3.
Pregnancy/Postpartum
HAPPY & HEALTHY THERAPY
651-964-0105
HappyAndHealthyTherapy.com 1360 Energy Park Dr, Ste. 100, St. Paul Assertively face the challenges and unknowns of motherhood and infancy with Maria’s guidance and achieve your happy & healthy.
Reiki
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 13.
Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more. See ad on page 25.
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. See ad on page 7.
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.
Be sure to let our ad partners know you found them in
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 13.
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. See ad on page 7.
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 13.
Women’s Health
HAPPY & HEALTHY THERAPY 651-964-0105
1360 Energy Park Dr, Ste. 100, St. Paul HappyAndHealthyTherapy.com
Yoga
You’re only given a little spark of madness. You mustn’t lose it.
—Robin Williams
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 3.
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
