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
Dear Readers,
TWIN CITIES EDITION
Publisher Jordan Peschek
Editor Randy Kambic
Design & Production Suzzanne M. Siegel
Sales & Marketing Jordan Peschek
Website Nicholas Bruckman
Distribution Metro Periodical Partners
CONTACT US
Sales: 262-623-7948
Publishing/Editing: Ph: 262-623-7948
Publisher@NaturalMKE.com NATwinCities.com
@natural_twin_cities
NATIONAL TEAM
CEO Kimberly B. Whittle
COO Michael Bevilacqua
CMO Vee Banionis
Sr. VP Operations Brian Stenzler, DC
National Editor Sandra Yeyati
Editor Brooke Goode
Copy Editor Suzzanne Siegel
Print Production Specialist Kevin Rankin
Design Director Agnes Mazeikaite Production Flip180
In this issue, as we recognize Mother’s Day, we celebrate not only the roles women hold in the lives of others, but the power they carry when they prioritize their own health, voice and vitality. Whether expressed through caring for others, building communities or tending to our own well-being, this energy is both timeless and essential.
This month’s Women’s Wellness issue reflects a theme that feels especially relevant in today’s fast-moving world: coming back to center—physically, emotionally and spiritually. Our feature story, “Strong, Centered and Whole,” explores what it means for women to truly thrive, not by doing more, but by aligning more deeply with who they are.
Across this issue, we look at wellness through both practical and profound lenses. A simple Health Brief, “10 Essential Health Tips Every Woman Needs for Lasting Wellness,” serves as both a guide and a gentle reminder: Sustainable health is built through consistent, intentional choices. As a reflection by author James Clear beautifully captures, “The race is an event, fitness is a practice… the heart, mind and body are endless pursuits.”
In our Healing Ways section, we explore “Pelvic Power: Restoring Strength, Function and Confidence,” shedding light on a topic often overlooked, yet foundational to strength, function and confidence throughout every stage of life.
Our commitment to whole-body wellness continues in Fit Body, where we offer “Hip Health in Just Minutes a Day”—a simple, effective practice to support mobility, stability and longevity.
To the women who lead, nurture, create and inspire, this issue is for you. And to those learning to extend that same care inward, perhaps for the first time, this is your invitation.
As always, thank you for being part of our Natural Awakenings community. Together, we continue to support a vision of health that honors the whole person and the world we share.
Wishing you a month of strength, balance and renewed vitality,
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 class serves as Part 1 of a two-part Inner Guidance Series, held on Wednesday, July 8 from 6 to 8:30 p.m. at the Modern Mystery School, in Bloomington. Participants have an option to continue with Part 2, the Intuition Development class, on July 22 from 6 to 8:30 p.m.
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 registration and more information, visit GenevieveWachutka.com or text 763-222-8600. See ad on this page.
When the Body Still Isn’t Better, There’s Usually Something Missing
When you’ve done what you were told and things still aren’t fully better, it can start to feel like you’re running out of options.
Many of the clients who come to Seeds of Change have already tried a lot. They’ve seen providers, followed recommendations and paid attention to their health, yet no one has been able to fully explain what’s going on. Symptoms may shift, improve for a time or return in a different way, leaving them feeling stuck without clear direction.
At Seeds of Change, Dori Brown brings nearly 30 years of clinical experience to these kinds of cases. Instead of looking at symptoms in isolation, she looks for patterns across the nervous system and body, helping identify what may have been missed or not fully connected. This approach is especially helpful for concerns such as pediatric digestive and skin issues, unresolving head and face pain, as well as nervous system-related symptoms that haven’t fully settled.
“When something hasn’t fully been resolved, it’s often because something important hasn’t been fully understood yet,” Dori explains.
Care is designed to be thoughtful and individualized, helping clients make sense of what’s happening in their bodies and creating a clear path forward.
Seeds of Change offers a free 20-minute discovery call. This is a space to share what has been going on, ask questions and explore whether this approach feels like the right next step.
To schedule a free discovery call, visit SeedsOfChange.co or call or text 612-441-4948. See ad on this page.
Genevieve Wachutka
Cognitive Benefits of Caffeine
A study published in JAMA reports that caffeine protects against dementia and other forms of cognitive decline. The research followed nearly 132,000 American adults for up to 43 years, analyzing the effect of coffee and tea consumption on dementia risk and cognitive performance. Participants were free of cancer, Parkinson’s disease and dementia at the start of the study. After adjusting for demographic, lifestyle and health-related factors, a higher intake of caffeinated coffee significantly reduced dementia risk.
Those consuming the most caffeinated coffee had an 18 percent lower dementia risk than those consuming the least. Higher caffeinated coffee intake also correlated with a lower likelihood of self-reported cognitive decline and modestly better performance on objective cognitive tests. Tea consumption showed similar patterns, while decaffeinated coffee did not reduce dementia risk or improve cognitive outcomes. The strongest effects were seen with moderate intake, about two to three cups of caffeinated coffee or one to two cups of tea daily.
Participants were drawn from the Nurses’ Health Study (started in 1976) and the Health Professionals Follow-up Study (started in 1986), two of the largest, long-running U.S. studies investigating risk factors for chronic disease.
What Hair Loss in Women Reveals About Hormones, Nutrition and Health
Hair loss in women is both common and deeply personal, often signaling underlying imbalances rather than a purely cosmetic concern. An estimated 30 million Americans between ages 40 and 60 experience female pattern hair loss, marked by excessive shedding, thinning and widening of the part. Beyond physical changes, the condition is linked to increased rates of anxiety, depression and chronic stress, according to a 2023 study in Dermatology Practical & Conceptual
Experts emphasize that hair reflects internal health. Hormonal shifts, thyroid dysfunction, nutrient deficiencies and chronic stress can disrupt the hair growth cycle. “At its core, hair loss is just the body’s way of asking for balance,” says physician Mark J. Tager.
Emerging solutions combine nutrition, supplementation and topical care. A 2022 study found that nearly 80 percent of women taking a targeted nutraceutical containing biotin, collagen, zinc, selenium, L-Cysteine, L-Lysine and other nutrients, experienced improved growth and thickness within 24 weeks. Meanwhile, natural approaches such as protein-rich diets, iron optimization and botanical scalp treatments with rosemary oil, aloe vera gel or castor oil may support regrowth by addressing root causes rather than symptoms.
Kamonwan_Wankaew/shutterstock
10 Essential Health Tips Every Woman Needs for Lasting Wellness
1
Manage stress daily to regulate cortisol, understanding that chronic elevation disrupts estrogen, progesterone and thyroid hormones, contributing to weight gain, fatigue and mood imbalance.
2
Move the body every day, whether through walking, strength training or short high-intensity sessions, to stimulate circulation, lymphatic flow and metabolic health.
3
Reduce toxin exposure by gradually switching to cleaner personal care, food and household products, lowering the burden on the liver, kidneys, lymphatic and endocrine systems.
4
Embrace simple detox practices such as adequate hydration to support the kidneys along with sweating (exercise, sauna, hot
Dark Chocolate Linked to Slower Aging
Research conducted in 2025 by King’s College London and published in Aging reveals a connection between dark chocolate and slower aging. Theobromine, a natural cocoa compound and alkaloid, regulates gene activity and was found in higher levels in the blood of individuals that appeared biologically younger than their chronological age.
Analyzing data from more than 1,600 European adults, researchers estimated the participants’ biological age using two methods: assessing DNA changes that indicate the pace of aging; and measuring telomeres, the protective structures at the end of chromosomes that shorten as we age. The researchers caution that increased consumption of dark chocolate is not a shortcut to a longer life. Further research is needed to understand theobromine’s interaction with the body and its impact on aging.
yoga, etc.) and deep breathing to support the body’s other natural cleansing systems.
5
Don’t go it alone. When is the last time you visited your chiropractor, acupuncturist or massage therapist? Regular visits to integrative practitioners can provide deeper insight into the body’s interconnected systems. These providers often identify imbalances early and support prevention through a whole-body lens that bridges physical, emotional and functional health.
6
Pay attention to pain. Listen closely to the body’s signals. The body is designed to communicate through symptoms, sensations and energy shifts. Persistent pain, fatigue or discomfort should not be ignored, as they often indicate an underlying imbalance. Paying attention and seeking timely professional guidance can prevent minor issues from becoming chronic conditions.
7
Eat an anti-inflammatory diet centered on vegetables, lean protein, healthy fats and fiber, while minimizing sugar and ultra-processed foods that drive inflammation and hormone disruption.
8
Support gut health to reduce cravings and strengthen immunity, recognizing that processed foods promote harmful bacteria while whole foods nourish beneficial microbes.
9
Prioritize sleep as a nonnegotiable, aiming for at least seven hours nightly, since hormone repair and metabolic balance depend on deep, uninterrupted rest. Research shows insufficient sleep shortens life expectancy more than poor diet or inactivity.
10
Build habits gradually and sustainably, recognizing that consistency—not perfection—drives long-term health and lasting change.
Organic Sales on the Rise
The Organic Trade Association reported that U.S. sales of certified organic products rose by 6.8 percent in 2025, reaching $76.6 billion. By contrast, non-organic sales increased by only 3.4 percent. This growth of organic sales indicates that consumers are increasingly prioritizing their health and the environment, often paying premium prices for organic products.
In 2025, organic food sales totaled $70.1 billion, accounting for 6.1 percent of the total food market. Large increases were observed in organic produce, grocery items, beverages, dairy and eggs, with organic beef experiencing the largest growth, at 44.3 percent. Organic textiles, dietary supplements, personal-care products and pet foods reached $6.5 billion in 2025, making up about 1 percent of the sales in these categories. Concern about pesticides and toxins drove the rise in these sectors.
New_Africa/shutterstock
Beyond Band-Aids:
Natural Solutions for Anxiety, Pain and Cellular Healing
“Part of the mental health healing process is giving people time to be heard,” says Dr. Krissy Haglund. “It’s helpful for the patient, and I can look for clues as to what may have gone awry in their lives that led them to this point.”
As a naturopathic medical doctor, Haglund describes herself as a “health detective,” carefully piecing together each patient’s story to uncover root causes rather than simply suppress symptoms. She works with individuals across the lifespan—from newborns to patients in their late 80s—addressing physical, mental, emotional and spiritual dimensions of health.
Root-Cause Mental Health Care
Haglund is particularly experienced in supporting mental health and brain-related conditions through natural medicine. She frequently works with patients navigating anxiety, depression, attention deficit disorder (ADD), autism, behavioral disorders, postpartum mood concerns, obsessive-compulsive disorder (OCD) and traumatic brain injury (TBI).
Her approach integrates detailed lab testing with personalized treatment plans that may include nutrition therapy, botanical medicine, mineral repletion, amino acid therapy and targeted neurotransmitter support. She also incorporates homeopathy, hydrotherapy, biotherapeutic drainage, hyperbaric oxygen therapy and the use of a Finnish sauna to support detoxification and cellular repair.
“Eating protein along with foods containing zinc and B vitamins in the morning prepares the body to make neurotransmitters,” Haglund explains. “Taking a methylated B complex can help, and vitamin C helps settle the nerves.”
Rather than defaulting to pharmaceuticals, she prioritizes cost-effective, foundational interventions—sleep optimization, stress reduction, mineral balance, movement and daily sunlight exposure. “Simple actions, like getting outdoors into the sunshine and practicing deep breathing every morning, help calm the body and lower stress,” she notes.
Remarkable Clinical Outcomes
Haglund shares that some of her most rewarding moments come from witnessing rapid shifts once the correct remedy is identified.
“I’ve had so many successes this year, which is really rewarding,” she says. “I had a patient with bone-on-bone knee pain even after surgery. I figured out what she needed. The pain was gone during her appointment and has never returned.”
In another case, a patient who had struggled with anticipatory anxiety since childhood experienced resolution after individualized homeopathic treatment. She also describes
“I had a patient with bone-on-bone knee pain even after surgery. I figured out what she needed. The pain was gone during her appointment and has never returned.”
Dr.
Krissy Haglund
a patient who reported a breast lump that resolved in less than a week after consistent use of internal remedies and topical applications.
For Haglund, these outcomes reflect what is possible when the body is supported at the cellular level. By removing the root cause, the body can heal and rebalance in remarkable ways.
Training and Philosophy
Naturopathic doctors receive four-year, graduate-level medical training from accredited naturopathic institutions, studying basic sciences, pharmacology, cadaver lab anatomy, biochemistry and physiology alongside nutrition, botanical medicine and wellness counseling.
Haglund earned her Doctor of Naturopathic Medicine degree and a certificate in natural childbirth from the National University of Natural Medicine (formerly the National College of Naturopathic Medicine) in Portland, Oregon. She has also trained as a midwife.
Her philosophy centers on individualized, whole-person care and recognizing when to collaborate. She maintains a referral network of health professionals and encourages patients to seek appropriate support rather than self-diagnosing through online searches or social media trends.
“It’s important to recognize when to make an investment in oneself and seek root-cause professional help,” she says.
Looking Ahead
In addition to her clinical work, Haglund is currently writing a memoir, reflecting on her personal and professional journey in medicine.
For those seeking a provider who listens deeply, investigates thoroughly and honors the body’s innate capacity to heal, Dr. Krissy Haglund offers an integrative path forward—one rooted in science, tradition and compassion.
For more information or to schedule an appointment, call 952-226-4221, email DrKrissy.NMD@gmail.com or visit DrKrissy.com. See ad on this page.
We all have our struggles and fears, but no one should fight them alone. Let’s remember to be kind to each other, there for each other and ask for the help we need because everyone deserves to live free, happy and healthy.
—Sterling K. Brown
Strong, Centered and Whole
Women That Inspire Us To Thrive
by Marlaina Donato
Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is
inherent in each of us through small, consistent investments.
Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes,
Courtesy Behati Hart
supporting local farmers markets or putting healthy meals on the table, prioritizing selfcare and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.
Finding Her Authentic Self
Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her then-undiagnosed attention-deficit/hyperactivity disorder and anxiety.
Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE:
A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.
“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”
Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”
Numerous activities feed Hart’s soul. “My forever medicines—laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”
Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive, we must center the well-being of women and children, while embracing heart-led living—not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”
Enjoying a Wild and Interesting Life
Maria Rodale seamlessly moves from the boardroom to the garden and from
science to spirituality, carving out a distinctly unique life while preserving an impactful family legacy. She served as chief executive officer of Rodale, Inc., the publishing company behind Prevention magazine and bestselling book titles, including An Inconvenient Truth, by Al Gore. As a passionate, third-generation advocate for health and Earth literacy, she has penned several books of her own, including Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe and Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden.
“I have met enough rich and famous people to know that financial success or fame is no guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, loving myself, the freedom to create and, of course, good health.”
Rodale prioritizes eating in-season, organic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I avoid horror movies and true crime stories,” she explains.
Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”
These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”
Be sure to let our ad partners know you found them in
Modeling a Wholesome Lifestyle
Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients— mostly women—she has been able to create a responsive, personalized standard of care that conventional institutions are slow to follow.
“Our culture—especially our workplace culture—is not designed for health or wholeness,” she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized— not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding one small, achievable action, and then another. That’s where momentum starts.”
In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can't separate emotional health from physical vitality. I make it a non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to
Courtesy Maria Rodale
Courtesy Dr. Rebecca Hunton
planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”
Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”
The healing power of community is also top of mind. “I’m thriving when I’m living in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”
Teaching and Learning
Sarita-Linda Rocco’s journey into wholeness
panic attacks, and her search for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.
She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.
Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her blood sugar balanced, minimizing simple
carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”
According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”
Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Courtesy Sarita-Linda Rocco
Rediscovering Fun
by Marlaina Donato
From crocodiles to kangaroos, animals in the wild and in captivity exhibit playful sides. Ravens have been known to slide down snowy rooftops, and elephants at a waterhole enjoy splashing their siblings just for the heck of it. Scientists deduce that all intelligent, social species invent games that take the edge off the struggles of survival.
Humans are no different, but we tend to quell this predisposition after adolescence. Playing tag, riding bikes or running outdoors are childhood pastimes that boosted our developing brains through the release of feel-good endorphins. As adults, we too often chase the
dopamine response with shopping, social media, high-risk activities, or food and alcohol consumption.
In the daily blur of work, obligations and challenges, we tend to forget to set aside the seriousness of life and just play. Feeling self-conscious and fearing judgment from others can be our greatest obstacle to feeling free, but fun might be the medicine we need. Chronic stress or trauma reduces our capacity to feel joy. The less we play, the more our nervous-system response remains compromised, keeping us stuck in fight-or-flight mode.
Rolling around the grass with a beloved pet, camping with the grandkids in the living room on a rainy day, bouncing a ball and playing a fun board game are all wonderful ways to call back the joyful spirit we might have lost. Being goofy and maintaining fun in a romantic partnership can strengthen bonds and help anchor a couple during hard times.
Lightening up in a world that feels angry 24/7 doesn’t mean we aren’t passionate about what matters. Cranking up music while making dinner, racing a lover back to the house, making up a silly scenario or daydreaming for a few minutes on a lunch break can’t change the world, but it can jumpstart our joy.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com
Pearl_PhotoPix/shutterstock
Five Breakfasts to Boost Morning Energy
by Allison Petersen, PA-C
Mornings can feel a bit sluggish, and many people find themselves reaching for that coffee right away. However, there are other ways to boost morning energy other than caffeine! Research shows that breakfast foods can provide an energy boost, too.
Studies suggest that breakfasts containing high-fiber carbohydrates paired with protein-rich foods are associated with the highest post-breakfast alertness. Whole grains can also improve glucose metabolism throughout the day, which can help prevent that afternoon crash.
Here are a few recipe ideas to boost morning energy.
Steel-cut Oatmeal
topped with nuts, chia seeds and sliced apple
Why this works: Steel-cut oats have a high fiber content and a low glycemic index, which means they are less likely to cause a spike in blood sugar. The nuts and chia seeds provide some protein along with healthy fats. Apples contribute additional fiber.
Plant-based Breakfast Burrito with whole grain tortilla, tofu scramble, veggies, black beans and salsa
Why this works: Tofu scramble and black beans are high in protein, helping to promote satiety. Beans and the whole-grain tortilla are higher in fiber as well.
High-Protein Avocado Toast on Sprouted Bread
Why this works: Sprouted grain breads are typically high in fiber and protein. Avocado adds healthy fats. Combine avocado with white beans, nutritional yeast and a pinch of salt and pepper over a piece of toasted bread to create a high-protein breakfast.
Raspberry Smoothie Bowl
topped with granola
Why this works: Smoothie bowls can incorporate a lot of high-fiber fruits, such as raspberries and bananas. Add some oats and ground flaxseed for even more fiber and greater satiety. For some protein, add Greek yogurt.
Berry Chia Seed Pudding
Why this works: Chia seeds pack in the fiber and omega-3s. When combined with a higher-protein plant milk like soy milk and add some Greek yogurt, the protein content increases. Cherries, berries or other fruit provide natural sweetness and additional nutrients. Check out this simple chia seed pudding recipe for inspiration.
According to the International Journal of Biological Macromolecules, certain foods can be associated with decreased energy levels. This may include foods with a high glycemic index (which cause a quick rise in blood sugar), ultra-processed foods and high-fat meals.
Examples of these types of foods include sugary cereals, white bread/bagels, pastries and
sweetened yogurts. Choosing high-fiber carbohydrates and protein-rich breakfasts is a great way to boost energy levels at the start of the day.
BERRY CHIA SEED PUDDING
1 SERVING
3 Tbsp chia seeds
½ cup fresh or frozen berries or cherries
½ cup oat milk
2 Tbsp maple syrup
½ tsp vanilla extract
Pinch salt
In a small glass container or jar, add all wet ingredients first, then chia seeds.
Close the jar or container and shake a few times to fully incorporate ingredients. Scrape down the sides with a spoon.
Place in the fridge for at least 2 hours or overnight to set. When ready to eat, give it a stir and top with a handful of fruit.
PROTEIN AVOCADO TOAST
2 large slices sourdough bread
½ cup white cannellini beans
½ avocado
1 Tbsp fresh lemon juice
1 Tbsp nutritional yeast
¼ tsp garlic powder
Himalayan salt and fresh black pepper to taste
Microgreens (optional)
Pickled onions (optional)
Add beans and avocado to a small bowl and mash with a fork until combined. Mix in lemon juice, spices and nutritional yeast.
Toast a piece of bread until crispy and golden brown and spread mixture on top. Sprinkle with salt, black pepper, microgreens and pickled onions.
Allison Petersen is a Physician Assistant (PA-C) and plant-based food blogger. Check her out at NaturalliePlantBased.com
Hip Health in Just Minutes a Day
A Simple, Empowering Practice
by Maya Whitman
Hip health is not just a concern for athletes or physical therapy patients. It is essential for the way we move, sit, stand, rest and age. Taking care of our hips does not require long workouts or expensive equipment. For everyone from desk workers to busy moms to women navigating midlife transitions, just 10 minutes of stretching and strengthening exercises on alternate days can improve mobility, strength and flexibility. Consistency is key to achieving long-term ease, confidence and vitality.
Common Causes of Hip Discomfort
Several factors can cause hip discomfort. Tightness or weakness in the pelvic muscles can be problematic because they support the pelvis, hips and spine, helping us walk, turn, bend and squat. In fact, if any muscles that support the hips, like the gluteal muscles (buttocks) are weak, other muscles have to work harder, which can lead to hip and lower-back pain.
Other culprits include hormonal changes, especially a drop in estrogen during menopause, which can increase hip pain and the need for hip replacement surgery in women. Prolonged
sitting or lack of physical activity tends to decrease blood circulation in the area and lower the production of synovial fluid, a crucial lubricant and shock absorber that reduces friction and keeps the joint pain-free.
“We’re often told that hip pain in middle-aged women between 40 and 65 is due to aging or arthritis, but most hip pain I see is chronic. Pain may show up suddenly, but the underlying issue has usually been developing under the surface for months or even years,” says physical therapist Maarit Korpilahde, who created the Hip Revive Method, in Lane, Kansas.
She asserts that prolonged sitting can tighten the deep hip rotators, weaken the gluteal muscles and put more pressure on the front part of the hip socket. She recommends engaging in some movement for 10 to 20 minutes at least three or four times a day. Simple actions like standing up, walking, doing a few mini-squats every hour, taking the stairs or parking a bit farther away can make a difference.
Jordan Ashley, the founder and executive director of Souljourn Yoga Foundation, in Santa Monica, California, often sees women with chronic hip tightness and a “locking” of the sacroiliac joint, which she believes might be linked to emotional issues. “Yoga traditions often say our hips hold onto our emotions, almost like the body’s junk drawer. All kinds of stress, old hurts and daily worries can get tucked away there,” she explains,
noting that the psoas—a deep, long muscle connecting the lumbar spine to the femur—plays a big role in keeping our trunk stable and moving our hips.
Recommended Moves
Amanda Neri, a physical therapist and owner of The Pelvic Institute, in Chicago, Illinois, believes in keeping hips active with daily exercises, alternating between strength training and stretching. Her favorite mantras are, “Use it or lose it,” and “It’s never too late.” Strength days can include a glute bridge, standing leg lifts, lunges or resistance-band exercises. On stretch day, yoga poses like the butterfly, frog, happy baby or child’s pose can be great. As with any workout, Neri emphasizes the importance of listening to our bodies and not pushing beyond what feels comfortable.
Standing, Hip-Controlled Articular Rotations: Lift one knee to hip height—this is called hip flexion—and gently make a big, controlled circle without moving the spine or pelvis. Hold onto a wall or something sturdy for balance. “It might feel stiff or crunchy at first, but after six to eight repetitions, it should get a bit easier,” Neri counsels.
Glute Bridge: Lying on the back with knees bent and feet on the floor, lift the hips up toward the ceiling. Squeeze the glutes and hold for a couple of seconds, then slowly lower back down. Aim for three sets of 10 to 20 repetitions.
Standing Leg Lifts: Stand on one leg and lift the other, straightened, out to the side, front or back to target the hips, glutes or outer thighs. Aim for three sets of 10 to 15 repetitions per leg.
Kneeling Hip Flexor Stretch: Using a yoga mat for comfort, kneel on one knee bent at 90 degrees with the other foot flat on the mat in front. With hands on the thigh of the front leg, gently lean forward and feel a comfortable stretch in the upper thigh and hip. Squeeze the glutes on the supporting side for a deeper stretch. Do two to four repetitions before switching leg positions. Try to hold each stretch for 30 seconds.
Seated Hip Shifts: Sit up straight with feet flat on the floor, hip-width apart. Place a small ball or foam roller between the knees and squeeze gently. Push one knee slightly forward while pulling the other knee back, keeping the torso steady. Repeat this gentle seesaw motion 10 times per side.
Walking Toe Touch: Walk forward while alternately kicking straight legs up to touch the opposite hand. Only raise each leg to the point of comfort, keeping the supporting leg soft at the knee, not locked straight. Walk like this for up to two minutes.
Your body will be around a lot longer than an expensive handbag. Invest in yourself. — Unknown
Darrin Henry/shutterstock
Maya Whitman is a frequent writer for Natural Awakenings.
Glute Bridge
Kneeling Hip Flexor Stretch
Uncovering The Patterns
Beneath Stress, Tension and Pain
by the Healing Waters team
Aclient came into Healing Waters for shoulder pain. She described a deep, constant tension she had been feeling for months. She had tried stretching, massage and even taking time off from working out, but nothing seemed to change.
As we began working with her, she started to open up about the amount of tension in her life. She realized she was holding everything
together. She had many responsibilities at work, in her family and her relationships. Her body was holding onto that tension, and it was reflecting physically.
This is something we see often in our work with AcuEnergetics. People come in with physical symptoms, but underneath those symptoms are often patterns that have been building over time.
Beyond Symptoms: What We See in AcuEnergetics
The body does not separate physical from emotional or mental. It holds it all. Over time, certain patterns begin to emerge.
One pattern we frequently see is the person who holds everything together. They often carry tension in the shoulders and neck. They are dependable, responsible and strong for others, but rarely offer themselves the same support.
Another pattern we often see is the overthinker. This can show up as jaw tension, headaches or difficulty sleeping. Their energy is often centered in the mind, constantly processing, analyzing and trying to figure things out.
There is also the pattern of the people-pleaser. This can show up as fatigue, chest tightness or a sense of depletion. Their energy is often moving outward, giving, helping and adjusting to others, sometimes at the expense of themselves.
Then there is the pusher: always moving, always doing. They often run on stress or urgency and may be described as “wired and tired”. This pattern can lead to burnout, exhaustion and a body that no longer feels supported.
These patterns are common among clients we see through AcuEnergetics, a form of energy-based bodywork that looks at how physical, emotional and mental patterns are interconnected and held in the body.
Shkraba Anthony courtesy of Pexels
In a session, we work with the body’s energy systems, including meridians, to bring awareness to where tension or holding has built up and to support those areas in opening. As that tension begins to soften, people often experience more physical ease, greater emotional clarity and a deeper sense of connection to themselves.
You may recognize yourself in one of these patterns. You may have been managing it for years without realizing how much your body has been holding.
Your body is not working against you; it is communicating with you. When you begin to listen, even in small ways, something starts to shift.
If this resonates with you, we welcome you to schedule a free 30-minute discovery session to explore whether AcuEnergetics may be supportive for you.
Healing Waters Health Center is located at 6150 Oren Ave. N., 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.
Pelvic Power
Restoring Strength, Function and Confidence
by Hannah Tytus
The pelvic floor holds the key to vitality, confidence and even pleasure. According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”
Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse being the most frequent. Such conditions can significantly alter daily life. A 2021 survey of 4,556 women with pelvic
floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.
Dynamic Exercises for Foundational Integrity
Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the organs. “Like the biceps or hamstrings, the pelvic floor can be stretched
and strengthened and conditioned,” Vopni points out.
The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are upright—moving, lifting, coughing, sneezing, pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”
This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.
“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within whole-body movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.
Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching of the glutes and pelvic floor muscles, which impairs
optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.
The Vaginal Microbiome
“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiome-supportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.
“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those
tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.
Knowing Our Bodies
Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says. “You need to know your normal anatomy—what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.
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.
Natalia_Deriabina/shutterstock
A Quiet Mind, Embodiment and the Present Moment with Rolfing Structural Integration
Do you ever notice how dogs and cats seem so relaxed, so present, so embodied—happy and not tormented by their own minds? If you do, you are sensing one of life’s great secrets: the more we live in our body, rather than locked in our mind, the more peace, joy, presence and aliveness we experience.
Living in our felt, somatic experience quiets the mind, vivifies our emotions and opens us to the richness of the eternal now. To quote Eckhart Tolle, “Body awareness not only anchors you in the present moment. It is a doorway out of the prison that is the ego.” A hidden gem that can help us awaken to this radiant embodiment is Rolfing Structural Integration.
Most people, if they have heard of Rolfing, know it only as a classic bodywork system for improving posture and relieving musculoskeletal pain. What few people know is that back in the 1960s and 70s, when the human potential movement was exploding, many people sought out Rolfers not just for pain relief, but for personal transformation.
Living in Our Bodies
Requires Relaxation
It is hard to feel richly embodied when the body is chronically tense. That is one reason Rolfing draws us so deeply into our bodily experience; it tends to create an extraordinary depth of relaxation. Research conducted by Dr. Valerie Hunt and Dr. James Oschman showed that Rolfing relaxed people more deeply than the other styles of bodywork to which it was compared.
Many people today have never experienced profound relaxation. In today’s fast-paced and distracted world, stress, tension and “living in their heads” is often all they have known. Rolfing can offer a first taste of real relaxation, providing a new “true north” on the inner somatic compass.
Intense Sensation Opens Us to the Present Moment
Rolfing also draws people into embodiment—and therefore into the richness of the present moment—simply because it can be deep and, at times, intense. Not painful; that would be counterproductive, but intense, pure sensation.
It is very difficult to remain “in your head” while immersed in that level of sensation. Attention is absorbed into the vivid textures of the bodily experience, and therefore into the present moment. After a session, people often report feeling as though they are in an altered state of consciousness. The mind is quiet, time feels slower and more spacious.
Stuck Emotions Make it Hard to be in Our Bodies
Quite often, what prevents us from living fully in our bodies are chronic patterns of “muscular armoring” formed around past emotional wounds. We develop unconscious tension to suppress or avoid feeling.
Here, too, Rolfing can offer support. By softening and releasing these muscular and fascial patterns, it allows old, stuck emotions to move through the system. As these long-held tensions ease, many people begin to feel safer inhabiting their bodies and softening into present-moment experience.
No bodywork modality can magically create transformation on its own. We must participate fully and engage with the process. But after receiving Rolfing, the body knows uncommon relaxation, embodied being and somatic presence. And it knows them directly, as lived, felt experiences. Just like a dog or a cat knows them.
Mark Powell has been a certified Rolfer practicing in South Minneapolis since 1997. To book an appointment or learn more, visit MinneapolisRolfingCenter.com, email MPLSRolfing@earthlink.net or call 612-872-6055. Mark is also a meditator, writer, spiritual coach and healthy eating coach. He lives with his wife of more than 30 years and their two cats. See ad on this page.
Giving an Old Bike New Life
by Natural Awakenings staff
Bicycling is more than just exercise; it is a joyful, practical and eco-friendly habit. A well-maintained bike is one of the greenest transportation options, reducing carbon emissions and saving money. Whether we ride daily or only when the weather is nice, an annual tune-up ensures every ride is safer, smoother and more enjoyable.
When a bike is collecting dust or replaced by a newer model, it is time to sell, gift or donate it to extend its life and let someone else enjoy it. For bikes beyond repair, recycling or responsible disposal prevents them from ending up in landfills.
Basic Tune-Up: Begin by checking and inflating the tire pressure. Wipe off dirt and lubricate the chain. Test and adjust the brakes for safety. Ensure the seat and handlebars are properly fitted and tightened. For issues like squeaky brakes, skipping gears or a rough ride, consider professional help from a bike repair shop.
Selling Tips: Selling to a friend or neighbor is ideal. Some local bike shops offer trade-ins or credit toward upgrades. Before listing a bike for sale, clean it thoroughly and perform a basic tune-up. Capture high-quality, well-lit photos of all components to attract buyers. To set a competitive price, consult BicycleBlueBook.com or a similar site. List the bike on platforms like Facebook Marketplace, Craigslist, eBay and specialized sites such as BuyCycle.com and BikeFair.org Be honest about the bike’s condition and specifications, including frame size and any upgrades or damage. For cash transactions, meet in a public, well-lit area for safety.
Donation Strategies: Donate bikes to local bike shops, nonprofit consignment stores, churches, schools, youth centers or charities like Goodwill or The Salvation Army. Call ahead to confirm that the organization accepts bicycles and to check their requirements. Most prefer bikes in working order or easily repairable, but cleaning or repairing the bike before donating is not necessary.
Recycling Advice: Take unrepairable bikes to a local recycling center. Disassemble metal parts, tires and tubes for recycling through local programs. Junk removal services like 1-800-GOT-JUNK handle disposal and recycling. Community trash collection agencies may pick up old bikes for proper disposal.
Upcycling Ideas: Bike frames and parts can be used to create home decor, sculptures, garden containers and even lamps. Use bike rims for a coffee table, gears for wind chimes, a bike wheel for a clock, bike chains for a chandelier, handlebars for a candelabra, or an intact bike as a garden decoration or plant holder.
Olivia Neuhaus/Shutterstock
Wednesday, May 6
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, May 7
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.
Friday, May 8
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.
Wednesday, May 13
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
Thurs-Sun, May 14-17
AcuEnergetics Level 2
9am-6pm
Deepen meditation practice, increase sensitivity to energy, and learn advanced energetic techniques including Releasework, Sacral and Energy Centre Balances, Thrusting Channels Balance, and opening energetic gates and pathways in this 4-day class. $1,195. Healing Waters Health Center 6150 Oren Ave. N, Stillwater 651-430-2866
HealingWatersHealth.com
Wednesday, 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
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 self-care. $55. 651-430-2866. Healing Waters Health Center, 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
Thursday, May 21
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
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
Thurs-Sun, May 28-31
Peruvian Shamanism Training with Jose Luis Herrera – 1:30pm Thursday to 1pm Sunday. Peruvian teacher Jose Luis Herrera leads a four-part training exploring Peruvian shamanic traditions. Participants create a medicine bundle (mesa) used as a map for transformation and healing. Additional sessions: July 23-26, Sept. 10-13, Nov. 12-15. $799 per session; meals included. Golden Light Healing, Sobieski. 920-428-0588.
Plan Ahead
Wednesday, June 3
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.
Wednesday, July 8
Inner Guidance Series: Sanctuary Meditation (Part 1) 6-8:30pm Immersive class to cultivate intuition through ancient meditation practices. Experience the Sanctuary Meditation, a technique for quieting the mind and accessing higher consciousness for healing, insight and relaxation. Led by Genevieve Wachutka. $50 single class or $75 full series (Part 2 on July 22).
Modern Mystery School 7801 East Bush Lake Rd., Suite 240 Bloomington 763-222-8600
GenevieveWachutka.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.
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
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 9.
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 17.
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.
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 9.
—Dolly Parton
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 14.
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 15.
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 21.
Energy Healing
CLEARLY CONNECTED HEALING, LLC
700 Twelve Oaks Center Dr., Ste. 253, Wayzata | 612-669-7037
ClearlyConnectedHealing.com
Reiki Master providing in-person and virtual intuitive energy healing sessions to restore physical, mental, emotional, and spiritual balance with grounded insight and supportive energetic guidance.
Fitness
BETTER FOREVER TRAINING
Bobbie Drew
816 7th Ave S, St. Paul
651-300-9735
BetterForeverTraining@Outlook.com
BetterForeverTraining.com
Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.
Health Coaching
BETTER FOREVER TRAINING
Bobbie Drew
816 7th Ave S, St. Paul
651-300-9735
BetterForeverTraining@Outlook.com
BetterForeverTraining.com
Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.
Health Food Stores
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St. Paul
651-690-1692
Mastels.com
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 9.
Holistic Health
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 6.
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 11.
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.
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 9.
Be sure to let our ad partners know you found them in
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 17.
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 11.
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 17.
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 11.
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.
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 6.
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 17.
Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more. See ad on page 27.
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 9.
Space Clearing
MAR SEETS COACHING, LLC
Michelle Seets 612-743-2592
MASeetsCoaching@gmail.com
MichelleSeets.com
Feeling lost or navigating grief? Gain clarity through Soul Readings and supportive classes focused on emotional growth, grounding, healthy boundaries, intuitive development, and reconnecting with your inner guidance.
Spirituality
ECKANKAR TEMPLE OF ECK
7450 Powers Blvd., Chanhassen 952-380-2200
TempleofECK.org
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
UNITY IN THE HEART OF ST. PAUL
1898 Iglehart Ave. Saint Paul, MN 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
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 17.
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 9.
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 21.
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 17.
