March 2026 Natural Awakenings Twin Cities by Natural Awakenings Milwaukee Magazine: Natural MKE

Therapeutic Massage

at Anoka-Ramsey Community College

Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. This comprehensive diploma offers a unique opportunity for individuals passionate about clinical massage.

Empowering Opportunities

• Learn from experienced instructors in a small, hands-on learning environment.

• Participate in an internship and clinical massage practicum, providing real-world experience and fostering professional growth.

• Prepare to sit for national exams, paving the way for a seamless transition into the workforce with a highly recognized qualification.

Thrive in a Growing Industry

• Projected 28% employment growth for massage therapists.

• Explore diverse career prospects, from private practice to employment in medical facilities, wellness centers, hospice care, rehabilitation clinics and more. Program recognized by National Certification Board for Therapeutic Massage and Bodywork (NCBTMB).

Regenerative Technology without injections

Featuring NuvoCell Biologics

NuvoCell is revolutionizing regenerative medicine by taking the same ingredients currently used in stem cell injections, stabilizing them with lipid nanoparticles, and formulating them into a topical cream with natural transdermal ingredients that act as carriers to deliver powerful regenerative relief to discs, cartilage, muscles, tendons, ligaments, and nerves. All without injections or downtime, and easily applied at home.

51% decrease in pain in just 1 month

In an 80-person pilot study utilizing a transdermal regenerative cream, the average Visual Analog Scale (VAS) pain score among patients diagnosed with chronic low back pain and osteoarthritis decreased by 51%.

TARGET AREAS

Neck

Back

Shoulders

Elbows

Wrists and Hands Hips

Knees

Ankles

Feet

JoAn was recommended for knee replacement surgery after suffering from debilitating knee pain for years but was determined to find alternative ways to regain her mobility and live pain-free. After just one month of using NuvoCell, she is amazed by the results she has seen in her knee and in her quality of life.

Brian, a 3x world champion rodeo rider, struggled with back pain for years from competing. After trying various treatments, he found real relief with NuvoCell. Hear his story and why he is continuing to use NuvoCell on his back and other areas. Ask your local healthcare provider about NuvoCell or scan the QR code to find a provider in your area.

Brad, a retired contractor, lived with severe shoulder pain for over 50 years after a car accident left him with a separated shoulder, broken collarbone, and torn rotator cuff. A recent fall made things worse, forcing him to give up golf and basketball. Recently, his wife introduced him to NuvoCell. After applying it twice daily for two months, his pain dropped by over 90%. Today, Brad is back to playing golf, shooting hoops, and enjoying life again - pain-free.

TWIN CITIES EDITION

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© 2026 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. AI was used in some editing and production of this issue.

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March arrives with a quiet invitation to begin again.

As the light lingers longer and the earth softens, our bodies often ask for something lighter, cleaner and more supportive. Our 2026 Natural Awakenings theme, Wellness Made Easy, reflects a simple truth: Health does not have to be extreme or overwhelming. Often, it begins with foundational choices—what we eat, how we move and how we care for those who depend on us.

This month’s theme, Nourish & Flourish, brings that philosophy to life.

In our feature story, “Using Food to Heal,” we explore the growing Food-as-Medicine movement and the role of anti-inflammatory nutrition and elimination diets in addressing chronic inflammation, digestive imbalance and metabolic dysfunction. Across cultures and centuries, food has served as both nourishment and remedy. Today, functional and integrative practitioners are returning to that foundation—using structured elimination protocols to identify sensitivities, calm immune overactivation and restore gut health. These approaches are not about restriction. They are about awareness—creating space for the body to recalibrate, to heal and to build a more intuitive, flexible relationship with food.

Our Fit Body department explores how chronic stress impairs exercise recovery and why balancing intensity with restorative movement, sleep and nourishment strengthens longterm resilience.

We also spotlight inspiring local practitioners who embody this month’s theme of restoration and renewal. In “From Stress to Restore: Inside the Light System at Optimal Wellness Solutions,” we explore a gentle, noninvasive approach that supports nervous system regulation and cellular vitality through light frequencies and pulsed electromagnetic fields.

In “The Stories We Live By: Choosing the Ones That Help Us Grow,” Susan Schultz reflects on how the narratives we repeat shape our physiology and well-being, reminding us that we have more agency than we realize.

And in “Listening to the Body’s Wisdom: A Conversation with Barb Ryan of Wisdom Sister Studio,” we learn how Myofascial Release honors the body’s innate intelligence through patient, sustained touch that allows fascia to soften and reorganize naturally.

As we welcome spring, may renewal feel steady and attainable. A thoughtfully prepared meal. A restorative walk. A gentler inner dialogue. A therapy that invites the body to unwind rather than forcing change.

Wellness made easy begins with nourishment and grows through daily practice.

In wellness,

Jordan Peschek, RN-BSN, Publisher

Photography

Jordan Peschek

Develop Intuition: A Nine-Month Journey to Grounding and Inner Guidance

The Prophet by Kahlil Gibran Set to Music

For anyone who struggles to let go, feels overwhelmed, carries emotions that feel larger than themselves, works in caregiving roles or simply wishes to connect more deeply with their inner guidance, consider joining a course that can help. Beginning Friday, March 13, at 9 a.m. via virtual classroom, Develop Intuition: A Grounded Foundation begins a nine-month online course designed to help participants ground their body, strengthen energetic boundaries and connect with inner guidance. It involves weekly sessions held Fridays from 9 to 11 a.m. through November 20.

Michelle Seets, founder of MAR Seets Coaching, designed the program to offer a safe and supportive space to cultivate intuitive abilities, explore the Clair Senses and learn practical tools for manifestation and personal alignment.

Throughout the nine-month course, participants will receive guided instruction in grounding the body and balancing energy, maintaining healthy boundaries and releasing limiting beliefs and old patterns. They will be aided in improving emotional clarity and relationships and developing intuitive abilities aligned with life purpose. The class is especially suited for caregivers, highly sensitive individuals, those who feel overwhelmed in crowds or anyone seeking a deeper connection to their own intuition and inner wisdom.

The cost is $1,620 per person. More information and registration details are available at MichelleSeets.com, or email Michelle at MARSeetsCoaching@gmail.com. See listing on page 29 and 30.

On Sunday, March 29, from 2 to 4 p.m. at the Historic Triune Masonic Temple, in Saint Paul, audiences are invited to experience a musical interpretation of The Prophet by Kahlil Gibran, a literary classic that has inspired readers worldwide for more than a century and has been translated into over 100 languages. Twin Cities–based singer and composer Dennis Curley brings his 1989 musical setting of the text to Saint Paul for a special performance celebrating poetry, song and spiritual reflection.

The concert features a core ensemble of local musical standouts including Paula Lammers of Cloud Nine and the Phil Mattson Singers, Sheridan Zuther of Five by Design and Medora Musical, Greg Eiden of Up With People and Church Basement Ladies and Curley himself, known for Country Roads and Parrothead Paradise. Additional guest performers include Amy & Adams, Bill Mann, Claire Van de Crommert, Rich Miller and more, creating a richly layered vocal and musical experience. Doors open at 1:30 p.m., and refreshments will be available for purchase.

Location: Historic Triune Masonic Temple, 1898 Iglehart Ave., in Saint Paul. Admission is $20, payable by cash, check or Venmo. All proceeds benefit the music program of Unity in the Heart, a Unity church serving the Twin Cities community. Please note the Historic Triune Masonic Temple is not ADA-accessible. For more information, attendees are encouraged to arrive early and inquire at the door, or visit UnityInTheHeart.org. See listing on page 30.

Preconference Herbal Intensives Offer In-Depth Learning with Leading Teachers

The 15th annual Midwest Women’s Herbal Conference will take place May 22 to 25 in Almond, Wisconsin, bringing together women of all ages to explore plant wisdom and holistic health. In addition to the main conference program, participants have the opportunity to arrive early for specialized preconference workshops and deep-dive sessions led by renowned herbalists. These smaller-group offerings provide an opportunity to take learning to the next level through focused, hands-on study.

Two-day intensives on May 20 and 21 include Transform Your Voice, Transform Your Life with Cornelia Cho, M.D.; Botany and Sensory Skills for Foragers and Herbalists with

Linda Conroy; and Three Ways to Make a Great Tincture with Lisa Ganora. One-day immersions on May 21 feature Craft of the Wise: A Path of Empowerment with Rev. Judith Laxer and Herbal Self-Care and Magical Rituals with Robin Rose Bennett.

Three-hour workshops on May 21 and 22 explore herbal tincture making, cocoa ceremony, voice empowerment, botany, working with cannabis, shamanic journey work and diagnostic body reading. Preconference offerings do not require registration for the full conference.

Location: 9341 Asbury Dr., Almond, WI. For more information or to register, visit MidwestWomensHerbal.com. See ad on this page.

Listening to the Body’s Wisdom:

A Conversation with Barb Ryan of Wisdom Sister Studio

At Wisdom Sister Studio, healing begins not with fixing, but with listening.

When clients walk into Wisdom Sister Studio, they’re often dealing with persistent pain, restricted movement, or a sense that their body has been “stuck” for years. Many have tried physical therapy, massage or other treatments without lasting relief.

“That’s a common story,” says founder Barb Ryan. “People arrive tired of chasing symptoms. They’re looking for something that actually addresses the root.” Barb practices John F. Barnes Myofascial Release (MFR), a gentle yet profoundly effective hands-on therapy that works with the body’s connective tissue system—fascia—to release longheld restrictions, restore movement and reduce pain.

Fascia is a continuous, web-like system that surrounds and supports every structure in the body. When fascia becomes tight or dehydrated due to injury, surgery, inflammation, trauma or chronic stress, it can create pain, compression and limited mobility throughout the body. John F. Barnes MFR works directly with this system, allowing the fascia to soften, rehydrate and reorganize naturally.

What distinguishes Barb’s work is not just how she works with the body, but how deeply she listens—to tissue, to breath, to silence and to the unspoken story each client carries.

“Myofascial Release honors the body’s innate

Barb Ryan

intelligence,” Barb explains. “Rather than forcing change, we apply gentle, sustained pressure and wait. When the tissue is ready, it releases. The body knows the way.”

Barb’s sessions are unhurried and spacious, reflecting her belief that true healing cannot be rushed. “Fascia responds to patience and presence,” she says. “It responds to being met, not manipulated.”

That philosophy is deeply informed by Barb’s background as a spiritual director—a role centered on deep listening, discernment and attunement. This training has shaped her into a bodyworker who listens not only with her hands, but with her whole being.

“As a spiritual director, I learned how to sit

with what is—without trying to fix or rush it,” Barb shares. “That carries directly into my bodywork. People often tell me they feel truly seen and safe here, sometimes for the first time in years.”

Clients come to Wisdom Sister Studio for a wide range of concerns—chronic pain, post-surgical recovery, trauma, stress and nervous system overwhelm—but many discover something more than symptom relief. They experience a reconnection with their own inner wisdom. “There’s often a remembering that happens,” Barb says. “A sense of coming home to the body.”

Wisdom Sister Studio is intentionally designed as a calm, welcoming space—one that supports rest, regulation and deep healing. Barb’s work appeals especially to those who feel sensitive, complex or who haven’t found relief through conventional approaches. “I believe healing is relational,” she says. “It happens when the body feels safe enough to let go.”

In a culture that often prioritizes speed and productivity, Barb Ryan offers something quietly radical: time, presence and trust in the body’s capacity to heal itself. For many, Wisdom Sister Studio is not just a place for bodywork—it’s a place where listening becomes medicine.

Wisdom Sister Studio is located in the Bhakti Wellness Center at 7300 Metro Blvd., Ste. 340, in Edina. To schedule an appointment with Barb Ryan, CMT, CSD, visit WisdomSisterStudio.com or email Barb@WisdomSisterStudio.com. See ad on page 9.

What Is Fascia — and Why Its Release Matters

Fascia is a continuous, three-dimensional web of connective tissue that surrounds and supports every muscle, bone, nerve, blood vessel and organ in the body. Rather than existing as separate parts, the body is held together by this single, interconnected system.

In a healthy state, fascia is soft, elastic and well-hydrated, allowing the body to move freely and efficiently. Injury, surgery, inflammation, repetitive strain or prolonged stress can cause fascia to tighten and harden. These fascial restrictions act like a body-wide tension system, creating pressure on pain-sensitive structures and limiting movement—often far from the original source of the problem.

Because fascia connects everything, a restriction in one area can contribute to pain or dysfunction elsewhere. This is why symptoms don’t always respond to treatments focused only on the site of pain.

The Importance of Myofascial Release

Fascial release matters because when these restrictions release, all other efforts like strengthening and mobility exercises work better. The body can return to better alignment and function. Many people experience reduced pain, improved mobility and a greater sense of ease and stability in their body.

Releasing fascia isn’t about force—it’s about presence and time. When the tissue is given time and gentle support, it can restore its natural resilience, allowing the body to heal more completely.

John F. Barnes passed away last December after more than 50 years teaching and sharing transformational bodywork. His MFR wisdom and expertise will live on in the thousands of teachers and practitioners lucky enough to have trained with him.

From Stress to Restore:

Inside the Light System at Optimal Wellness Solutions

In a world focused on fixing, forcing and managing symptoms, Optimal Wellness Solutions chooses a different path; one where healing is invited, not forced.

“The body has an incredible ability to heal, adapt and thrive when given the right support,” explains Michele Schramm of Optimal Wellness Solutions. “Healing isn’t something we force, it’s something we create space for.”

One of the ways the team creates that space is through The Light System, a gentle, noninvasive wellness experience designed to regulate the nervous system, support cellular vitality and restore balance across mind, body and spirit.

Unlike therapies that aim to treat or suppress symptoms, The Light System works by offering subtle informational input to the body through light, color frequencies and Pulsed Electromagnetic Fields (PEMF). The goal is not to override the body’s innate intelligence, but to support it.

“In 20-plus years in the wellness industry, this is the most powerful tool for change that I have come across,” Michele explains. “It is deeply restorative on a physical, mental, emotional and spiritual level and it gives folks a leg up when making lifestyle changes that in the past may have felt overwhelming.”

Supporting the Body’s Biofield

The Light System gently engages the body’s biofield—the subtle field of energy that surrounds and flows through the physical body. Rather than pushing or directing change, it provides coherent light and frequency patterns that create supportive conditions. From there, the body does what it is designed to do; respond, recalibrate and restore in its own time.

Clients often describe the experience as deeply relaxing, mentally clarifying and emotionally calming. Sessions are effortless. Participants sit comfortably in an immersive environment while the system delivers carefully selected light and color frequencies intended to support nervous system regulation and overall energetic balance.

How It Works

The human body communicates constantly through chemical signals, electrical impulses and subtle energy patterns. The Light System works primarily on this energetic and electrical level.

Light and color frequencies provide gentle sensory input that may encourage relaxation and help shift the body out of stress. PEMF technology introduces low-level pulsed electromagnetic fields that support the body’s natural electrical activity. PEMF has been widely studied for its role in supporting healthy cellular electrical function, promoting circulation and encouraging recovery.

When combined, light, color and PEMF create a coherent environment that may help the nervous system move from a stress-dominant state into a more regulated one.

Cellular Energy and Communication

Healthy cells rely on electrical charge, or voltage, to function optimally. This voltage is essential for energy production in the form of adenosine triphosphate (ATP), cellular repair and effective communication between cells and systems.

Research conducted by Dr. Glen Rein suggests that cellular electrical conductivity may increase by up to 80 percent in just a one-hour session in the Light System. While individual responses vary, enhanced cellular conductivity is associated with improved energy production and communication throughout the body.

What Clients May Experience

Each person’s experience is unique. “Many people describe feeling deeply relaxed, mentally clear, emotionally lighter or just more grounded after a session with the Light System,” Michele says. Users have also reported improved circulation and immune function, pain relief, improved energy, reduced inflammation and even improved vision. For some, the effects feel subtle. For others, they are profound. Often, benefits continue unfolding after the session as the nervous system integrates the experience.

“Your first session is 90 minutes long,” Michele explains. “We start with a 30-minute personalized consult and then 60 minutes are spent in the Light System. Sessions are relaxing; you simply sit comfortably as the Light System helps the body reset.”

A Complement to Holistic Care

The Light System is not a medical treatment and does not diagnose or treat conditions. Instead, it serves as a restorative addition to a broader wellness plan. It complements other services offered at Optimal Wellness Solutions and aligns with a holistic philosophy that prioritizes nervous system regulation, stress reduction and the internal conditions that allow healing to unfold naturally.

New Clients Special: mention this article to receive $30 off your first session. Optimal Wellness Solutions is located at 2489 Rice St., Ste. 130, in Roseville, Minnesota. For more information or to schedule a session, call 651-340-1233 or visit RosevilleOptimalWellness.com See ad on this page.

—Michele Schramm

The Stories We Live By:

Choosing the Ones That Help Us Grow

by Susan Schultz

Humans are made of stories.

Not just the big life events, but the quiet, repeated thoughts we carry every day—the sentences we tell ourselves about who we are, what we’re capable of and where we belong.

Over time, those thoughts become beliefs. Those beliefs become patterns. And those patterns quietly shape our lives.

Some of these stories support us.

Others keep us stuck.

What many people don’t realize is that we have more choice here than we think.

For example, a story like “I’m behind,” “I’m not good enough,” or “Something must be wrong with me” doesn’t just affect mood—it affects behavior, physiology and energy. The body responds as if those thoughts are facts. Muscles tighten. Breath shortens. We withdraw in attempt to protect ourselves.

But a different story—“I’m learning,” “I’m allowed to take up space,” “I’m capable of growth”—creates a very different internal response. The nervous system softens. Breath deepens. Possibility opens.

One set of thoughts contracts us. The other expands us.

And the body always knows the difference.

As we move into a new year, many people describe feeling that life is accelerating—more

change, more uncertainty, more invitation to evolve. In my work, I often hear clients say, “Something feels different. I feel called to be more myself, but I don’t know what that means yet.”

What I gently remind them is this:

We are more than the stories we’ve been repeating.

Not “more” in a striving or better-than way—but more in the sense of spaciousness.

More awareness. More depth. More truth.

Beneath every role, identity or old belief is something steady and constant—a core self that existed before the conditioning.

I often refer to this simply as the I AM — the part of us that is present, aware and whole before any labels are added.

In simple terms, it’s the steady part of us beneath the noise—the calm awareness you feel in moments of stillness, nature, prayer or a deep breath. It isn’t something we have to create. It’s already there. Healing often begins when we slow down enough to notice it.

When people reconnect with that place, something interesting happens.

The old stories surface.

Not because we’re failing. But because we’re ready to choose differently.

This is where growth begins—not by forcing

Photo by

change, but by pausing long enough to ask:

Is this belief supporting me?

Does this story still fit who I am becoming?

Sometimes the shift is surprisingly simple.

A small reframe.

A new sentence.

A moment of awareness.

Over time, those small shifts create meaningful change—emotionally, mentally and physically.

At Healing Waters Health Center, we see this every day. Whether someone comes in for energy-based therapies, stress support or simply space to slow down, much of the work is about helping the body and mind move out of old survival patterns so clarity can return. When the nervous system settles, people naturally begin to rewrite their

inner stories. They don’t force growth—they allow it.

And often that’s when healing happens.

Because when we choose thoughts that support us, our whole system responds.

We feel lighter. More grounded. More like ourselves.

So when an old story shows up—one that feels heavy or limiting—pause.

Notice it. Breathe.

Get curious.

If it isn’t helping you grow, you don’t have to carry it forward.

You can set it down.

And make space for something truer.

Susan Schultz is the owner, practitioner and educator at Healing Waters Health Center, where she supports clients through energybased therapies, nervous system regulation and holistic approaches that reconnect mind, body and spirit.

Healing Waters Health Center is located at 6150 Oren Ave. North, in Stillwater, Minnesota. They offer free 30-minute discovery sessions to explore what you’re coming in for 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.

Using Food To Heal

A Look at Anti-Inflammatory and Elimination Diets

by Hannah Tytus

There is a growing movement to use food as a primary means for preventing and managing disease. Before reaching for pharmaceuticals or even supplements, people are seeking healing on the plate. According to a 2024 academic article in the Nature Partner Journal Science of Food, scientific advances in our understanding of nutrition at the cellular level are driving a food-first strategy. Key micronutrients have been identified to reduce inflammation and promote cellular regeneration and repair, prompting practitioners to champion dietary modifications that soothe chronic symptoms, repair gut integrity, rewire immune signaling and reach metabolic balance.

“Healing the gut is the backbone of my practice,” says Lorraine Maita, M.D., a triple board-certified internal, integrative and functional medicine specialist who helps patients harmonize their hormones and detoxify their bodies through her Restore & Rejuvenate program at The Feel Good Institute. Whether a patient needs to lose weight, have more energy, regain their focus or sleep better, Maita’s approach centers on eliminating foods that trigger inflammation and replacing them with deeply nourishing ingredients.

Dianne Moore, a functional nutrition coach, restorative health practitioner and founder of MooreBetterFood, asks her clients to keep

a food and symptom journal to diagnose the underlying causes of their health challenges. Writing down a detailed description of each meal, as well as the time and how the body responds 30 minutes after eating—including energy levels and any digestion issues or discomfort—helps make patterns more visible without requiring testing.

Anti-Inflammatory Food Protocols

Inflammation is the body’s first line of defense against dangerous pathogens, damaged cells and irritants, as well as a crucial biological process for healing and recovery from injuries and infections. However, problems arise when the immune system remains activated all the time. Chronic inflammation is linked to many health issues, including cancer, cardiovascular disorders and autoimmune conditions, according to a 2024 article in Cells

A 2023 article published by the medical education platform StatPearls notes that an anti-inflammatory diet is one of many interventions that help calm an overactive immune response. Two of the most popular such diets are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which prioritize fruits and vegetables, whole grains, unsaturated fats and proteins sourced from legumes and lean meats. Inflammatory foods including highly processed products, high-fat dairy, refined grains and sugars, artificial sweeteners and industrial seed oils are significantly reduced or eliminated.

Staying well-hydrated and pairing carbohydrates with protein, fiber or fat help keep blood sugar steady—further reducing

inflammatory stress, according to the Joslin Diabetes Center. An anti-inflammatory food protocol is best viewed as a long-term foundation, rather than a strict diet.

Elimination Diets

According to Maita, “People that have experienced trauma, infections or general inflammation may become more sensitive to food. Some individuals may even be sensitive to healthy whole foods. Identifying which foods are contributing to common symptoms can be challenging. This is where elimination diets can be helpful.”

An elimination diet is a short-term process that removes specific foods from the diet and then slowly adds them back in while observing changes in symptoms, according to a 2024 educational article published by StatPearls. These diets are commonly used to identify food intolerances

or sensitivities and to manage conditions such as irritable bowel syndrome, migraines, allergic skin reactions and other inflammatory or digestive issues.

Most elimination diets focus on common food

allergens including wheat, tree nuts, peanuts, animal milk, eggs, soy, fish and shellfish. “A functional medicine elimination diet may also include eliminating corn, all dairy and any artificial ingredients,” says Maita. The process typically begins with an elimination phase, during which these foods are fully removed. This can range from a few days to several weeks in more structured protocols. Even short eliminations can help people notice connections between what they eat and how they feel.

After the elimination period, foods are reintroduced one at a time. If symptoms return after adding a specific food back in, it may be contributing to the problem. Maita notes that the goal is not long-term restriction, but awareness—identifying which foods support health and which may need to be limited or avoided.

Elimination diets work best when they are time-limited and intentional. Staying on restrictive diets too long can lead to nutrient gaps or stress around food, which is why reintroduction and practitioner guidance are important. If symptoms do not improve, the information gained can help determine whether further testing is needed.

Denise

Kappa/Shutterstock

Used thoughtfully, elimination diets are a practical and accessible tool within a food-first framework.

When To Seek Practitioner Support

According to Maita, an elimination diet can be both therapeutic and diagnostic. The response—or lack thereof—to dietary changes can help clarify whether food is playing a meaningful role in a person’s symptoms, while also informing next steps in care. Additional testing may be necessary to provide more individualized guidance. Maita points out that the interpretation of results is most effective when ordered and reviewed by a trained practitioner that can analyze the data within the context of the patient’s symptom history, diet, lifestyle and stress patterns.

Some of her patients experience a Herxheimer reaction involving a flu-like worsening of symptoms, constipation or extreme cravings. These changes are most often temporary and do not pose a serious risk to health, and she has strategies to prevent or eliminate these reactions. It is helpful to have a roadmap, along with tips for getting through the discomfort. When detox reactions hit, Maita recommends that patients slow down, rest, hydrate with lemon water and spend some time at the sauna or in an Epsom salt bath.

Healing Our Relationship to Food

A key goal of food-first approaches is maintaining a healthy relationship with food. Practitioners encourage their patients to celebrate the foods they can add to their diet, rather than mourn what has been taken away. This includes the rainbow

of delicious produce options they can have on every plate, a rotating selection of proteins and even new ingredients such as venison or bison.

For some patients, elimination diets can open doors to unexpected favorite foods. Moore shares how one patient that discovered she had a sensitivity to salmon, which she loved, found cod—a new fish to enjoy. These experiences help broaden perspectives and reduce feelings of deprivation. Keeping food enjoyable means finding creative alternatives. For example, someone that cannot tolerate garlic bulbs may be able to infuse garlic into oil to capture flavor and nutrients without any associated symptoms.

Food is at the center of all sorts of celebrations and rituals, whether shared with friends and family, or enjoyed alone as an act of self-care. Moore coaches clients that are following an elimination diet to plan ahead for social settings. This may include reviewing a menu online for an upcoming restaurant outing; bringing a diet-compliant dish to a potluck dinner to be enjoyed and shared with others; or politely letting a party host know of any dietary restrictions well in advance of the event. “Most people want to cheer you on if you’re doing something for your health,” she says.

Maita also cautions against setting unrealistic goals. “We are looking for progress, not perfection. You will never reach perfection—relax. Experiment with it,” she says, adding that she has seen patients succumb to orthorexia, a disordered obsession with healthy eating. She also notes that eating the same foods every day can induce or worsen sensitivities. Joyful variety, supportive relationships and flexibility are essential parts of healing.

Food-first approaches are ultimately about discovering what helps the body thrive. Elimination diets and anti-inflammatory protocols offer powerful tools for uncovering sensitivities, reducing inflammation and restoring balance. By focusing on small, sustainable changes, individuals can build a foundation for long-term wellness, vitality and resilience.

Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.

Fiber’s Fun Side

Delicious Ways To Boost Daily Intake

by Maya Whitman

Studies consistently show that the vast majority of Americans fail to consume enough fiber in their diet, even though it has been shown to significantly reduce the risk of heart disease, diabetes, obesity and colorectal cancer. The Academy of Nutrition and Dietetics recommends that adults aim for 14 grams of fiber per 1,000 calories consumed, which is about 25 grams for women and 38 grams for men daily. Adequate fiber is indispensable for lowering inflammation and maintaining digestive, cardiovascular and metabolic health.

Many of us believe that fiber-rich foods are unappetizing and difficult to digest, when in fact, they can be versatile and enjoyable components of a well-rounded diet. “Across cultures, some of the most comforting and flavorful dishes are naturally high in fiber. These meals rely on legumes, vegetables and whole foods as their foundation, and have done so long before fiber became a nutrition buzzword,” says Registered Dietitian Nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and co-author of Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive.

Soluble and Insoluble Fibers

According to the Mayo Clinic, soluble fiber—which dissolves in

water and forms a gel-like material in the stomach—slows digestion and increases feelings of fullness, helping us to control our weight and lower cholesterol and blood sugar levels. It is found in beans, oats, apples, bananas, avocados, citrus fruits and carrots. Insoluble fiber, which does not dissolve in water, helps to move material through the digestive system and adds bulk to stool, helping to prevent constipation and promote regularity. It is found in nuts, beans and vegetables such as cauliflower and potatoes. Most plants have a combination of soluble and insoluble fiber.

Boosting Our Daily Intake

Given all the wonderful fruits, vegetables, grains, seeds, nuts, beans and legumes available, adding fiber is easy, as well as an opportunity to play with flavors, colors and textures. For crunch, color and a refreshing taste, nothing beats a good slaw with shredded purple cabbage, carrots, green apples, turnip greens and spicy radishes. Sushi roll-ups served with wild rice, avocado and baked sweet potato is a filling, complete meal. To satisfy our sweet tooth, fiber-rich Medjool dates filled with raw pistachios, creamy nut and seed butters or tangy goat cheese hit the spot.

“Fiber comes in a few different forms, and most plant foods contain a mix of them, so you don’t need to overthink it,” explains Sandra Turnbull, a registered dietician and owner of Midlife Nutrition and Coaching, in British Columbia, Canada. “You don’t need to track fiber types. Eating a variety of plant foods naturally gives you the mix your body needs.”

Turnbull points out the variety of textures associated with fiber, including the crunch of vegetables, the creaminess of beans and the chewiness of whole grains. For fiber-rich snacking, her favorite options include popcorn, edamame pods and yogurt with berries. She also highlights the significance of prebiotic fiber, a dietary ally that nourishes beneficial gut bacteria and is found in onions, garlic, leeks, asparagus, bananas, oats and beans.

Dandrea-Russert recommends adding at least three plant-based colors into each meal, such as blueberries, banana and chia seeds into oatmeal; arugula, tomato and red onion in a sandwich; or sprouts, greens and shredded carrots into a wrap. To start the day, her “avocado toast salad” consists of mashed avocado on whole-grain sourdough, topped with arugula, matchstick radish, red onion, shaved ginger, fresh herbs, sprouts and microgreens, all drizzled with a squeeze of lemon. She favors a handful of nuts or toasted chickpeas as a healthier alternative to chips.

With fruits, Dandrea-Russert stresses the importance of consuming the skins, particularly those of organic apples, kiwis and grapes, as they offer the benefits of insoluble fiber. In general, she prioritizes whole-food, minimally processed sources of fiber-rich foods, noting, “We’re not just consuming fiber in isolation; we’re benefiting from the full spectrum of compounds that work synergistically in the body.”

Prapol Srinakara/Shutterstock

General Tips

According to Dandrea-Russert, mild bloating or gas is a normal initial response to consuming fiber and often indicates that beneficial gut bacteria are waking up and thriving. With consistency and patience, digestion typically becomes more comfortable and resilient. Turnbull advocates for a gradual approach to increasing fiber intake, emphasizing the importance of chewing foods thoroughly and introducing one higher-fiber food at a time to allow the gut to adjust. “Fiber and fluids work best as a team,” she adds. “When people increase fiber without drinking enough, they’re more likely to run into trouble with bloating or constipation. Sip water regularly throughout the day, rather than chugging it all at once.” Incorporating foods with natural fluid content like soups, stews, smoothies or juicy fruits can also help.

CREAMY AND COZY VEGGIE RAMEN

This creamy, comforting, savory and satisfying coconut-based broth is a feast for the eyes. It also feeds the mind, body and soul.

YIELD: 4 SERVINGS

8 oz chopped button mushrooms (approx. 2 cups)

1 cup chopped white or yellow onion

1 cup chopped red bell pepper

1 Tbsp grated garlic cloves

1 Tbsp grated fresh ginger

1 Tbsp finely minced fresh lemongrass, outer leaves removed

4 cups low-sodium vegetable broth

8 oz dry brown rice noodles

2 Tbsp mellow white or chickpea miso

1 cup canned light coconut milk

2 Tbsp coconut aminos or reduced-sodium tamari

2-3 tsp gochujang or chili paste

2 cups chopped bok choy

1 cup shelled frozen and thawed edamame

2 Tbsp lime juice

3 stalks green onion, thinly sliced

¼ cup chopped cilantro

Sriracha or hot sauce of choice to taste (optional)

Soaking dried beans for 12 to 24 hours and discarding the soaking water before cooking in fresh water can enhance digestibility. Adding a piece of kombu seaweed or spices like ginger, cumin, fennel, coriander seeds or bay leaf to the beans’ cooking water can help reduce gas-producing compounds while subtly enhancing the flavor. Drinking peppermint tea or chewing fresh rosemary leaves after meals can relax digestive muscles and alleviate discomfort.

Adding fiber to our diet is an opportunity to discover new culinary experiences and marvel at the amazing variety of nourishing options. Dandrea-Russert says, “Pausing to feel gratitude for the thousands of edible plants available to us with fiber as their foundation can shift how we relate to food.”

Maya Whitman is a frequent writer for Natural Awakenings.

To a large stockpot over medium-high heat, add the mushrooms, onion and red bell pepper. Stir occasionally until the onions are translucent, about 2 to 3 minutes.

Stir in the garlic, ginger and lemongrass. Cook for another minute.

Add the vegetable broth and 2 cups of water. Bring the mixture to a boil and then add the noodles. Cook for 10 minutes or until the noodles are tender.

In a medium bowl, whisk together the miso, coconut milk, coconut aminos and gochujang until the miso is completely dissolved.

Once the noodles are tender, turn off the heat and stir in the coconut milk mixture.

Add the bok choy and edamame, stirring until the bok choy is slightly wilted. Add the lime juice.

Divide the ramen among four bowls and garnish with a generous amount of green onion, cilantro and sriracha.

Store leftovers in an airtight container in the refrigerator for up to 5 days. The noodles will continue to absorb the broth and may get a bit soggy.

Note: The coconut miso mixture can be prepared ahead of time and stored in an airtight container in the refrigerator for up to 48 hours.

Substitutions: Button mushrooms can be replaced with shiitake, cremini or any other mushroom. Substitute red onion or shallots for the white or yellow onion. Green, yellow or orange bell pepper can replace the red bell pepper. Instead of bok choy, use spinach or kale. Add chickpeas in place of edamame.

Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.

Angela MacNeil Photography

Stress-Free Fitness

The Role of the Nervous System in Exercise Recovery

by Marlaina Donato

High-intensity interval training (HIIT) can lower the risk of cardiovascular disease and cancer, stabilize blood sugar levels, improve body composition and combat depression, but, during times of stress, it can become counterproductive. Chronic stress triggers a steady release of hormones such as cortisol and epinephrine, keeping the sympathetic nervous system in overdrive.

Hitting the gym too hard or too often when we have too much on our plate disrupts the vagus nerve’s ability to shift gears and bring the body back into balance. This is when we might notice fat storage (particularly around the belly), an increased appetite, fatigue, systemic inflammation and lack of muscle gain.

“If you are working out hard and constantly stressed, you are basically fighting against yourself,” says Stephanie Mansour, a Today Show fitness contributor who also provides daily motivation on her

fitness app, Step It Up With Steph. “During this time, your cortisol levels spike and make it harder for your body to use insulin properly, which slows down fat burning and even breaks down the muscle that you have been working so hard to gain.”

Feeling wired but tired, experiencing mood swings and getting sick more often are signs that it might be time to dial things back and focus more on recovery. To initiate a parasympathetic response— the other branch of the autonomic nervous system that helps the body reset—it might be a good time to consider alternative forms of exercise and a diet rich in nourishing foods. Stanford Lifestyle Medicine recommends moderate cardio exercises such as walking, swimming, cycling or light jogging, along with restorative practices like yoga, breathwork, tai chi and Pilates.

Move To Reset and Rest To Recharge

Cindy Brauer, the founder of Mojo Fitness, in Berwyn, Pennsylvania, advocates for a combination of rhythmic flow exercises, followed by intentional cooldowns to activate the parasympathetic system and strengthen vagal integrity.

“Different movement styles speak different languages to the nervous system,” she explains. “Our HIIT-based dance fitness techniques provide a powerful sympathetic challenge. We use creative, ever-changing movement patterns that intentionally elevate heart rate, engage the lungs and stimulate the brain, helping trigger the release of brain-derived neurotrophic factor (BDNF), a crucial protein that supports brain health, learning and adaptability.”

At the end of each class, Brauer leads participants through a series of extensive stretches, balance exercises and breathing techniques. She emphasizes the importance of consistent routines that strike a balance between predictability and flexibility, enabling the nervous system to feel secure while preserving its capacity for movement.

For nervous system regulation, Mansour recommends a combination of HIIT and yoga or stretching, acknowledging that individual needs may vary at different times. “When balanced, both types of modalities can sustain energy levels throughout the day and facilitate relaxation and unwinding at night, creating a workout system that works best for you.”

In addition to switching up routines, complementary strategies include saunas, cold plunges for vagal tone enhancement and somatic therapies such as myofascial release. Resting without external stimuli like smartphone scrolling can have far-reaching benefits, too. “I encourage my clients to prioritize sleep,” says Mansour. She recommends aiming for seven to nine hours of slumber per night. To enhance sleep quality and counteract stress, she suggests incorporating a few minutes of meditation, outdoor walks or five minutes of stretching every day.

Food Factors

A 2024 study published in the journal Nutrients underscores the pivotal role of nutrition in post-exercise recovery. It emphasizes the significance of consuming adequate nutrients to replenish glycogen stores, repair muscle tissue, lower inflammation and bolster the immune system. Supporting a healthy microbiome by eating prebiotic-rich foods like oats, apples and flaxseeds can enhance nutrient absorption and aid recovery, especially after exercise. Anti-inflammatory foods rich in healthy fats, including walnuts, eggs, omega-3rich fish and avocados, will help balance the nervous system.

Brauer highlights the importance of consuming healthy carbs, which support the production of serotonin, a neurotransmitter and hormone that regulates happiness and calmness. Her other recommendations include staying hydrated, getting enough minerals (particularly magnesium and potassium) and practicing mindfulness. “Slowing down at mealtime, chewing fully and eating without constant distractions sends a powerful signal to the vagus nerve that it’s safe to rest and digest,” she adds.

Mansour’s go-to recovery foods include salmon and colorful fruits and veggies that are naturally packed with vitamins and antioxidants. She also reminds us to maintain stable blood sugar levels by eating protein every few hours to prevent sugar cravings or other uncomfortable symptoms of low or high sugar such as fatigue, dizziness, irritability, headaches and weakness.

Marlaina Donato is an author, artist and musician. Connect at WildflowersAndWoodSmoke.com.

Svitlana Hulko/Shutterstock

Data-Driven Wellness

Functional Lab Testing To Personalize a Healthy Lifestyle

by Hannah Tytus

Functional lab testing extends beyond conventional tests to assess body systems such as gut function, hormone balance, nutrient absorption and detoxification. By analyzing a broader range of biomarkers and using wider reference ranges, practitioners can design personalized nutrition, lifestyle and supplement strategies that address the underlying drivers of health.

When applied judiciously, functional testing empowers patients with actionable insights, guiding them toward improved digestion, nutrient utilization, hormonal balance and overall well-being. Dr. Aumatma Simmons, a double board-certified naturopathic doctor and endocrinologist, underscores the importance of collaborating with a professional before undertaking functional lab testing to save time, money and confusion. Not all tests are equally reliable, and an experienced practitioner can help separate the

fluff from the facts.

“I do not like to over-test because of the expense. If an elimination diet brings symptom relief, for example, then less testing and fewer supplements are needed,” states Lorraine Maita, M.D., an internal, integrative and functional medicine specialist at The Feel Good Institute.

Limits of Conventional Lab Work

“Conventional lab testing is designed based on averages, and those averages are not always what’s optimal,” explains Simmons, noting that many conventional reference ranges are broad, encompassing a diverse population without specifying what truly constitutes ideal health. From a functional perspective, she says, lab tests are interpreted with a focus on optimizing health, rather than merely adhering to the normal range.

According to Maita, another limitation of conventional lab tests is that they solely indicate the presence of nutrients in the bloodstream without providing insight into the body’s actual absorption or utilization of those nutrients. “Just because you’re eating healthy does not mean that food is being digested, absorbed and assimilated. A lot of blocks can happen along the way,” she explains, adding that functional lab testing adds more detail to help clarify what is really going on in the body.

Common Functional Testing

Stool Test for Gut and Immune Function: A stool test examines the presence and absence of microorganisms to gain a better understanding of the gut microbiome within the body. In addition to taking a census of the various beneficial bacteria, this test also assesses the presence or absence of specific digestive enzymes, parasites, worms, yeast or inflammation markers. In Maita’s practice, this test allows her team to provide personalized, precision medical care to address microbiome imbalances and immunological stressors.

Food Sensitivity Testing: These tests are designed to assess the immune system’s reaction to specific foods or food additives. The Mediator Release Test (MRT), used by Simmons, “looks at all of the specific white blood cells in the body and how they respond to a specific food,” she explains. Unlike allergy tests that detect immediate reactions, the MRT identifies delayed immune responses that may cause bloating, fatigue, headaches, joint pain, skin issues or other chronic symptoms. According to Simmons, the results guide personalized dietary

modifications to reduce inflammation and enhance overall wellness.

Maita notes, “Food sensitivity testing is sometimes helpful for people who can’t tell what their trigger foods are by just doing an elimination diet. I like to use the Vibrant Wellness test. It will show them if they’ve made antibodies to food, which suggests how well they might do when they remove those foods.”

Functional Nutrient Test: While conventional testing measures the presence of nutrients in the bloodstream, an intracellular blood test—also known as micronutrient testing or functional nutrient testing—measures nutrient levels within red and white blood cells, thus determining whether nutrients are being properly absorbed and utilized by the body.

“A lot of people are taking supplements, but their GI [gastrointestinal system] isn’t absorbing any of it,” Simmons points out, highlighting how functional testing can uncover hidden inefficiencies that standard blood tests and supplementation alone might miss. Citing the trending supplement CoQ10 as an example, she notes that a functional nutrient test may suggest that a patient should take a different form of the supplement for better absorption.

Dried Urine Test for Comprehensive Hormones (DUTCH):

This test provides a comprehensive analysis of adrenal and sex hormone function. Unlike conventional cortisol tests, the DUTCH measures levels four times throughout the day and evaluates cortisol metabolites to explain how the body produces, converts and eliminates cortisol each day.

The DUTCH is also invaluable as a way of mapping the body’s ability to process estrogen. “This is critical because symptoms often attributed to estrogen dominance—such as breast tenderness, irritability, premenstrual syndrome and sub-fertility—are frequently caused, not by excess estrogen itself, but by metabolite buildup or impaired clearance pathways, in which case specialized diindolylmethane (DIM) supplements would be prescribed to support estrogen metabolism,” Simmons explains. “This illustrates why the professional interpretation of DUTCH testing is essential: because it shows whether a hormone imbalance is truly about excess, impaired metabolism or faulty elimination, allowing interventions to be tailored accurately, rather than relying on generalized supplement advice.”

Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.

MMerellinn/AdobeStock

Pet Reactions to Food

How To Ease Their Discomfort

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Persistent itching, recurrent ear infections, digestive upset and dull coats are common in pets and often indicate a food reaction. Distinguishing food allergies from sensitivities can be confusing because their symptoms often overlap. However, understanding the difference is essential to arrive at an accurate diagnosis, effective dietary strategies and better long-term outcomes.

Food allergies occur when the immune system misidentifies a normally harmless food as a threat and triggers an inflammatory response. According to a 2023 article published in the Journal of the American Veterinary Medical Association, when the immune system’s tolerance to food breaks down, the response involves either antibodies or immune cells like T-cells. Common symptoms include persistent itching, recurrent skin or ear infections, vomiting, diarrhea or a combination of skin and tummy symptoms. Over time, even small amounts of the offending ingredient can provoke noticeable reactions.

Food sensitivities, also referred to as food intolerances, differ from food allergies because they do not involve antibodies or immune cells. Instead, food intolerance arises when foods overwhelm the pet’s digestive capacity, its metabolism or its normal gastrointestinal

function. Common symptoms include intermittent diarrhea, gas, vomiting, variable itching and changes in energy or behavior, with reactions often appearing hours or days after the food was eaten.

Although food allergies and food sensitivities can exhibit similar skin and gastrointestinal signs, veterinarians differentiate between them based on reaction patterns, dose sensitivity, timing and response to dietary intervention, rather than relying solely on symptoms.

Dietary Triggers and the Role of Elimination Diets

Food allergies are most often caused by specific proteins. A 2016 study published in BMC Veterinary Research indicates that the most prevalent allergens in dogs include beef, dairy, chicken, wheat and lamb; while in cats, beef, fish and chicken are most frequently implicated. Food sensitivities, on the other hand, are usually related to how the pet’s body handles certain ingredients. These reactions may occur when foods are highly processed, contain additives or are difficult for the pet to digest, rather than being caused by the immune system.

The most reliable way to identify the problematic food is through an elimination diet, followed by gradual reintroduction of ingredients. During the elimination phase, pets are fed a simplified diet with ingredients they have rarely or never eaten. All treats, flavored medications, supplements and table foods are removed during this process. This phase typically lasts eight to 12 weeks, although chronically affected pets may

Chendongshan/Shutterstock

require a longer duration. Signs like itching, vomiting, diarrhea or ear problems are meticulously monitored. Once symptoms improve or stabilize, individual ingredients are slowly reintroduced one at a time, with several days separating each addition. If symptoms return after a specific ingredient has been reintroduced, that food is identified as the trigger.

A 1994 study published in the Australian Veterinary Journal demonstrates that an elimination diet can lead to improvements, and the recurrence of symptoms confirms food-related reactions. This method also helps veterinarians determine whether the reaction is more consistent with a genuine allergy or a non-immune sensitivity, thus guiding long-term dietary management.

Supporting Healing From the Inside Out

Dr. Peter Dobias, a conventional and integrative veterinarian, emphasizes that food sensitivities and food allergies should be viewed as expressions of deeper systemic imbalances rather than isolated dietary shortcomings. He explains that regardless of whether a pet develops a sensitivity or an allergy, the underlying contributors frequently overlap. These include genetic predisposition, toxin accumulation, nutrient deficiencies, gut dysbiosis (imbalance), chronic stress and limited dietary diversity during early

development.

Dobias treats both allergies and sensitivities with foundational restoration rather than symptom suppression. His approach includes feeding species-appropriate, minimally processed whole foods; providing essential nutrients like omega-3 fatty acids, probiotics, vitamins and minerals; supporting liver detoxification; and maintaining spinal and structural health. While allergies often appear more acutely and require immediate management, he stresses that addressing underlying imbalances benefits both conditions.

“Allergies are a signal that the body’s systems and metabolism need support, not just that a single food needs to be eliminated,” Dobias asserts. This perspective helps explain why quick dietary fixes often fail. Removing a single ingredient without addressing digestive capacity, detoxification or inflammation may temporarily reduce symptoms, but it does not resolve the conditions that allowed reactivity to develop. Effective dietary intervention therefore requires structure, patience and a broader understanding of how food interacts with the whole system.

Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

Pixel-Shot/Shutterstock

Gardening Our Dreams

by Marlaina Donato

Like spring seeds carried by the wind, we sometimes find ourselves in unfamiliar circumstances, unsure of how we arrived there. Whether we believe it to be chance or choice, it is up to us to seize opportunities for growth. When confronted with the unknown, uncertainty can yield to a sense of empowerment if we recall that each day presents a banquet of choices, and the small decisions we make daily are acts of self-nourishment.

Spring can be a clean slate—a fresh, thawed soil in which to sow something courageous and new. With the wisdom gained from our winters, we can travel forward, even if we don’t have a map to guide the way. In the beginning, all we need is a spark, and it is okay if no one else sees its potential to ignite.

The renowned artist and sculptor Michelangelo believed that every block of stone contains a masterpiece waiting to be discovered and set free. Seasoned gardeners meticulously plan their harvests long before the first warm days appear, stockpiling seed catalogs and mapping out goals. Inspired chefs court flavor pairings, and expectant mothers design nurseries. Perhaps we need to remember that we are all creators in our own right and capable of trusting our own vision.

Many of our aspirations are thwarted by decision paralysis because we overanalyze and ignore intuition. A more promising path may be to combine passion with patience, allowing each small step to organically lead

into another. Maintaining our focus in the present moment and keeping our eye on the path—rather than the destination—leaves room for an outcome more fruitful than we might have imagined.

This month’s to-do list:

• Trust inspiration.

• Start a journal to record ideas and build upon them.

• Cheer for someone else’s goals.

Marlaina Donato is an author, artist and composer. Connect at WildflowersAndWood Smoke.com

Wednesday, March 4

Energy Enhancement System Experience & 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

Tuesday, March 10

Integrated Sound Bath with EES – 6:30–7:30pm. Experience deep relaxation and healing through the combination of sound therapy and the Energy Enhancement System (EES). Please bring a blanket, water bottle, and indoor shoes or socks. $65. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. 651-430-2866. HealingWatersHealth.com

Wednesday, March 11

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.

Friday, March 13–Nov. 20

Develop Intuition: A Grounded Foundation 9–11am

A 9-month online class designed to help you ground and balance energy, strengthen energetic boundaries and connect with inner guidance. Explore intuitive development, Clair Senses, emotional clarity, and tools for manifesting a purposeful life in a supportive, structured environment. Ideal for caregivers, sensitives, and anyone seeking deeper self-connection. $1,620 Virtual event. MichelleSeets.com

Thursday, March 19

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

Cristian Zamfir/Shutterstock

Friday, March 20

The Discovery of Who I AM – 6-8pm. Community gathering offering guided discussion and energy-based meditation to reconnect with your authentic self. Explore simple tools for inner awareness in a welcoming, heart-centered space. Freewill offering. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com

Monday, March 23

AcuEnergetics® Basic 1st Aid – 6-9pm. Hands-on workshop designed for self and family care, teaching safe, simple and effective techniques to support well-being using gentle touch. Learn practical skills to address common concerns such as tummy pain, sleep issues, earaches, burns, stress, anxiety and more. No experience necessary; ideal for parents, grandparents and caregivers. $219. Healing Waters Health Center, 6150 Oren Ave. N, Stillwater. 651-430-2866. HealingWatersHealth.com

Wednesday, March 25

Wednesday, April 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

Saturday, April 11

Space Clearing for Grief & Loss – 9am12pm. A gentle 3-hour online class offering practical, grounded tools to clear and rebalance the energy of your home or workspace after grief or loss. Learn stepby-step techniques to release heavy or stagnant energy, invite in supportive energy and maintain balance over time in a compassionate, manageable way. $50. MichelleSeets.com/classes

Saturday–Sunday, April 25-26

Wellness, Body, Mind & Spirit Expo 10am-5pm

Celebrate wellness at Southeastern Wisconsin’s premier holistic health expo! A dynamic event featuring the latest in alternative and holistic health. Discover doctors, providers, coaches, psychics, astrologers, artists and more. Booths available! Holiday Inn River Front Milwaukee 4700 N. Port Washington Rd Milwaukee

WellnessBodyMindSpirit.com

Tuesday, May 20

Preconference Herbal Intensives – May 2022. In advance of the 15th annual Midwest Women’s Herbal Conference (May 22-25), these focused workshops, intensives and immersions offer hands-on study with experienced herbalists. Registration for the full conference not required. 9341 Asbury Dr., Almond, WI. MidwestWomensHerbal.com

Friday, May 22

15th Annual Midwest Women’s Herbal Conference – May 22-25. A four-day gathering for women of all ages to explore plant wisdom and holistic health through workshops, community and hands-on learning. 9341 Asbury Dr., Almond, WI. MidwestWomensHerbal.com

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

Spring is nature’s way of saying, “Let’s party!”

—Robin Williams

Be sure to let our ad partners know you found them in

Community Resource Guide

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NATwinCities.com to request our media kit.

Acupuncture

ALLOY ACUPUNCTURE

6053 Hudson Rd, Ste 152, Woodbury 920-838-1526

AlloyAcu.com

Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, anxiety and more! See ad on page 25.

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 21.

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 9.

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 15.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Ste 700 Shoreview | 651-483-9800

NaturalSmilesDental.com

We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad 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 6.

TOOTH BY THE LAKE

1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net

We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 11.

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 2.

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 27.

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.

EMOTION CODE HEALING

Master Hong

Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463

Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session is only $35.

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 21.

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 21.

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 23.

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Intuitive Coaching/ Development

MAR SEETS COACHING,

LLC

Michelle Seets MASeetsCoaching@gmail.com 612-743-2592

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.

IV Therapy

INFUSE IV WELLNESS

3209 W 76th St, Suite #303 Edina 612-564-2282

Infuse.Health

Infuse IV Wellness, in Edina, MN, offers IV hydration and vitamin treatments, NAD+ therapy, sermorelin, vitamin D optimization, and personalized weight-loss programs to rejuvenate your body, boost energy and enhance overall well-being.

LIVLY WELLNESS

790 Cleveland Ave. S, Ste. 224, St. Paul 612-662-5531

Info@LivlyWellness.com

LivlyWellness.com

A holistic approach to medically supervised weight loss with Semaglutide and Tirzepatide, IV infusions (in-clinic or mobile), hormone therapy, NutraFi vitamin sprays and pharmaceutical-grade supplements. See ad on page 23.

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 11.

Mental Health

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

Scott County, MN

DrKrissy.com

DrKrissy.NMD@gmail.com

Myofascial Release

MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389

Bhakti Wellness Center 7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com

Naturopathic Doctor

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor Scott County, MN DrKrissy.com

DrKrissy.NMD@gmail.com

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 prevent disease.

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 11.

Spa

CARING HANDS MASSAGE & SPA

427 Vermillion St., Hastings 651-480-8244

CaringHands@CreatingReality.com ByCaringHands.com

Space Clearing

MAR SEETS COACHING, LLC

Michelle Seets 612-743-2592

MASeetsCoaching@gmail.com

MichelleSeets.com

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 55104 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

Weight Management

INFUSE IV WELLNESS

3209 W 76th St, Suite #303 Edina 612-564-2282

Infuse.Health

Wellness Center

CARING HANDS MASSAGE & SPA

427 Vermillion St., Hastings 651-480-8244

CaringHands@CreatingReality.com

ByCaringHands.com

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.