April/May 2014
well-be·ing
Clutter in Your Home = Clutter in Your Mind
noun: wellbeing the state of being comfortable, healthy, or happy.
If so, look around you because how your environment looks and feels will make a huge difference to what’s happening up in your mind.
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By Alison Ottaway
Could you do with an ordered and peaceful mind? One that allows you to feel calm and relaxed? One where you are easily able to make decisions? Where you feel connected and intuitive?
Chaos and clutter in your environment = chaos and clutter in your mind. You can make space in your head by ordering and making space in your environment. William Morris once said something that sums up this attitude. It has become a mantra for me since ditching the easy but unfulfilling and taking up the challenge of living a vital, inspired life: ‘Have nothing in your houses that you do not know to be useful, or believe to be beautiful’. Beauty is inspiring, if you want to live wonderfully you need to have as much of it around you as possible. It takes your breath away, lifts you out of the everyday, and reminds you of what’s important. Possessions that provide use are just as important – useful stuff enables you to live, to do things, to create. Everything else is just clutter. And that clutter is cluttering up your mind. Go through your living and working environments. For everything that inhabits those spaces ask yourself: Is it useful? ‘useful’ - being able to be employed for a purpose. Do you value what it does/ provides? Continued on Page 2
In This Issue
Clutter in Your Home = Clutter In Your Mind Declutter Your Home 5 Steps To Relieve Headaches Can Reflexology Relieve Stress? Ask Annie
“To me, good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself.“ ~ Albert Schweitzer
230 N. Mission, Wenatchee (509) 888-7272 www.CRIMassage.com
Open House at Columbia River Institute
Clutter in Your Home = Clutter in Your Mind (continued) Does it support you in how you live and how you want to live? Have you used it in the last year? Do you want to use it?
May 20th
Is it beautiful?
5:30-7:30
‘beautiful’ - having qualities that give great pleasure.
Snacks, beverages and free reflexology treatments and chair massage. Come learn about Reflexology, Massage and Aromatherapy Programs!
Does it make you smile when you look at it? Are you proud to show it off? Does it bring light and joy into your environment? If your possessions flag up a big red ‘no’ to any of these questions, get rid of them. If they aren’t serving you practically or inspiring you, they are just creating clutter. And that will affect your state of mind. If you overhaul your environment with these thoughts you’ll end up with a super-efficient, stunning space that will enhance your life. In addition, you’ll have created conditions that will support you to inhabit a mental place where you have more peace of mind, clarity and focus - and that will enable you to enjoy every moment of life gifted to you and get out there and live your dreams! Source: MindBodyGreen
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. Thomas A. Edison Page 2
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Continuing Education Classes and Workshops
Columbia River Institute Offers Continuing Education Classes and Workshops all through the year. For a complete list, see the schedule on page 12 Financing Available
Advertise Your CE Classes
If you are a Continuing Education provider or have a health-related workshop open to the public and you are interested in advertising in W3, listings are available for $50.00 per class, per issue. Our readership is located mainly in North Central Washington but includes people from all over the state. You are welcome to advertise your class even if it is not located in the Greater Wenatchee Area. If you are interested in teaching your CE class at Columbia River Institute, we offer a classroom that can hold up to 8 students on massage tables (4 tables, two students per table) or up to 12 students in a lecture-style class. Call Annie (509) 888-7272 for details. We are still accepting classes for 2014.
CE Financing Available
You can take all your required CE classes and pay for them a little each month. Financing must be done with a debit or credit card and early bird discounts will not apply if you are financing. A flat fee of 10% is added to the total of all your classes. So, for example, if you are taking 3 classes for a total of $180.00, you will pay 18.00 (10%) in financing for a total of $198.00, All financing plans must be 6 months or less. Call for details! (509) 888-7272
Aromatherapy Certification Three Level Series: January 16 & 17 January 30 & 31 February 13 & 14, 2015
Price includes everything needed for all 3 classes.
$975 - Payment Plans Available Open to the public Additional Essential oils will be available at a discounted price for students.
The course is a combination of the science of essential oils and the art of using them in your home or business.
Contact Columbia River Institute to enroll - (509) 888-7272 Limited to 10 Students
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Cedarwood
I am a huge fan of Cedarwood for a cleansing essential oil. In this case, I mean cleansing in several different ways. First of all, it is a great fragrance for making the house smell clean and fresh. Second, it is a perfect essential oil to sniff when you need to clear your mind. Third, Cedarwood has an amazing ability to clear the negativity energy we feel in a room due to clutter, chaos and general unhappiness.
Denise M. Merz, L.M.P Captiva Bodywork, LLC
1213 North Wenatchee Ave Wenatchee WA 98801 509-663-4444 td1982merz@peoplepc.com
As we do some spring cleaning of our houses, use Cedarwood to do some spring cleaning of the mind!
Facebook: Captiva Bodywork, LLC -Graduate of Columbia River Institute -AMTA Member
Available at CRI 5ml for $12.00
Denise is the owner and operator of Captiva Bodywork, LLC.
All Purpose Cleaner
Denise uses high quality essential oils for aromatherapy and massage. All massages are customized just for the clients needs, addressing concerns and goals, and offering a safe and relaxing way to reduce pain, increase circulation, and relaxation.
1 ounce white vinegar 8 ounces distilled water 20 drops favorite essential oil or cleaning blend Combine in 8 ounce spray bottle, shake before each use
Most of her clients are women but, she is happy to work with men and children, too.
Captiva Bodywork, LLC offers a comprehensive on-site wellness solution for muscles and mind, work force and management. Services include deep pressure, expecting mothers, Swedish massages, aromatherapy, and cold stone therapy for migraine headaches.
It’s no secret that fragrance lifts and enhances one’s mood. The aroma of many plants, such as the elegant orange-blossom aroma of neroli or the closely related and less expensive petitgrain -- as well as jasmine, sandalwood, and ylang ylang -- relieve depression and anxiety. All these fragrances are available for purchase at CRI. Page 4
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Declutter Your Home in 11 Easy Steps by Maria Gracia
Feeling overwhelmed at the thought of organizing your home? Start on a smaller scale instead and it will be a whole lot easier. For example, instead of starting with the entire house, commit to starting with one room. Follow these 11 steps, and you’re well on your way to an organized home: 1. Pick A Room - Any Room Decide on what room to start on. Write it at the top of an 8 1/2 x 11 inch sheet of paper. This will be your Action Sheet. Example: BEDROOM A
2. Choose An Enticing Reward Designate an appropriate reward to give yourself on the Dumping portion of the job. The reward concept serves as your motivation, so be sure to choose something that you’d really enjoy! Write this reward on your Action Sheet. Example: Treat yourself to a massage or go out for a nice dinner -- whatever it is that you love to do. Write it on your Action Sheet. 3. Set A Deadline Set a specific Dumping Completion Deadline for this one room. Write it on your Action Sheet. Example: DUMPING DEADLINE: APRIL 30 4. Schedule Time To Dump Schedule 3 specific dumping dates (one hour for each). Hopefully this will be enough to complete the dumping portion of the job. Write it on your Action Sheet. Then, post the Action Sheet in a prominent place where you are certain to see it every day, like your bathroom mirror. It will serve as a reminder of your goal, deadline and pending reward. Example: DUMPING DATES: APRIL 18 from 8-9A, APRIL 21 from 8-9A, APRIL 24 from 8-9A 5. Keep Your Appointment When the 1st dumping day arrives, keep that appointment, just as you would any other important appointment. Bring a bunch of large garbage bags. Play your favorite music in the background. 6.Time It Set a timer for 1 Hour -- one that sounds off when the hour is up.
come across items you want to give to charity, designate a special bag for those items) Whatever you are going to keep, just put to one side of the room. 8. Do It Until The Time Is Up Continue doing this until the timer goes off. If you prefer to continue, keep going. Otherwise, stop and follow the same procedures for your next two scheduled dates. Don’t let the garbage bags sit there. Make sure they are thrown out now (or donated), or on Garbage Day at the latest. 9. Celebrate Once you’ve managed to dump everything you don’t want or need in that one room, it’s time to celebrate. Take advantage of that reward you designated. 10. Keeping It Organized Now that everything in that room that you wanted dumped is gone, you’re ready to begin putting everything you are keeping back in an organized manner. Be very careful not to put anything else in this room that you don’t want. 11. Repeat Repeat this process for each of the other rooms in your house. By Maria Gracia - Get Organized Now!™ Want to get organized? Get your FREE Get Organized Now!™ Idea-Pak, filled with tips and ideas to help you organize your home, your office and your life, at the Get Organized Now!™ Web site http://www.getorganizednow.com
7. Sort Through It Pick up one item at a time, and start dumping. (If you Wellbeing3 - body mind spirit l
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Smoky Black Beans Ingredients
1 (15-ounce) can black beans 1 tablespoon olive oil 1 clove garlic, minced 1/4 cup water 1/2 teaspoon coriander 1/2 teaspoon cumin 1/4 teaspoon smoked paprika 1/4 teaspoon kosher salt
Instructions
Place all of the ingredients into a medium saucepan (including the liquid from the beans) and simmer on low heat for 5-8 minutes, until warmed through. Drain the beans (don’t rinse them though!) and set aside.
Black Bean Enchiladas with Roasted Red Pepper Cashew Cream Prep Time: 35 minutes Cook Time: 25 minutes Serving Size: 4 servings
Ingredients
Smoky Black Beans 1 (15-ounce) can black beans 1 tablespoon olive oil 1 clove garlic, minced 1/4 cup water 1/2 teaspoon coriander 1/2 teaspoon cumin 1/4 teaspoon smoked paprika 1/4 teaspoon kosher salt
Enchiladas 1 1/2 tablespoons olive oil 1/2 cup chopped red onion 1 1/2 cups chopped zucchini 1/2 cup fresh or frozen corn kernels 1 batch Smoky Black Beans (see left) 10 taco-sized white corn tortillas 2 cups salsa verde (store-bought or homemade) 1 batch roasted red pepper cashew cream 1/2 cup chopped fresh cilantro 1/4 cup roasted pepitas
instructions
Heat the olive oil in a large, heavy-bottomed skillet over medium-high heat. Sauté the onion for about 2 minutes, until slightly softened. Add the zucchini and corn to the skillet and continue to cook for an additional 5 minutes until the veggies are easily pierced with a fork. Add the drained black beans to the skillet, stir to combine, and remove from the heat. Allow the black bean mixture to cool slightly before trying to roll the enchiladas. Preheat the oven to 375°F and generously grease the bottom of a baking dish with olive oil. (I used 2 small baking dishes, but a 9 x 9 sized baking dish should work fine.) Pour a 1/2 cup of salsa verde into the bottom of the baking dish and spread it around to coat the entire bottom of the dish and set aside. Divide the black bean and veggie mixture into each tortilla (about 1/4 cup of filling for each enchilada) and place seam side down in the baking dish. Continue with the rest of the filling until all of the tortillas are rolled and lined up snuggly in the pan. Top with the remaining 1 1/2 cups of salsa verde, making sure to cover all of the enchiladas. Bake for 20-25 minutes, until warmed through. Remove from the oven and allow the enchiladas to cool on the counter for 10 minutes. Pour the cashew cream liberally over the top of the enchiladas until they are completely smothered, then garnish with the cilantro and toasted pepitas before serving. Source: http://ohmyveggies.com/
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5 Steps to Relieve a Headache by Rodney Trepess
Just about everyone has experienced a headache at one time or another. In fact, 90% of Americans have had an occasional headache. 74% of those headaches are caused by tension. Massage therapists see people suffering from tension headaches often, and we’ve got a few self-care tips to help you prevent build-up of strain that causes headaches. Neck & Shoulder Rotations Start by looking over each shoulder. Slowly. Relax your shoulders and straighten your spine so your chest is open. SLOWLY turn your head to look over your left ear. SLOWLY move to look over your right ear. Do this 3-5 times slowly. (See the trend?) Now rotate your head so that your chin moves in a circle towards your chest, from side to side. Do this 4-5 times. Take a deep breath to relax your shoulders. Now move your shoulders in circles, forward and backward. 5, 10 to 15 times feels great. This gets the blood moving and the muscles start to loosen. Now shake them out a little bit. Massage Your Neck Take one hand, with fingers together, and make a “C.” Put this “C” on your neck vertically. Now move your fingers. You can squeeze, push, shake, push, or pull. Whatever feels good at the time. Massage each side of the neck for a bit. 1-3 minutes should be great. Or stop when your arm starts to hurt. Pressure points At the base of your skull there are two indentations on the side of neck. These are a great place to apply pressure to relieve headaches. Once you’ve found these indentations take one thumb and push into one side. Hold for about 10 seconds. You may push lightly or you could push very hard, whichever feels best at the time. Push 3 times on each side. Face Massage Take your fingertips and rub circles into your forehead. 30 seconds to a minute feels good. Rub gentle circles at the temples for as long as you like. Rub your eyebrows. You can apply direct pressure to your brows and cheekbones. These areas can use a little more pressure. Now rub big circles on your cheeks. Increase your pressure, or lighten up a bit. Do what feels good to you. When to Contact a Medical Professional Some headaches may be a sign of a more serious illness. Anyone who has these danger signs should seek medical help immediately:
AromaCraft Workshops Open to the public $45 - 1 CE hour
All supplies included. Participants will create one aromatherapy craft using up to three essential oils which will be available for discounted purchase at the conclusion of the workshop. Additional aromatherapy recipes will also be available.
Gift Baskets May 13, 2014
Gardener’s Hand Scrub July 15, 2014
Bath Salts
September 23, 2014
Hand Soap
November 18, 2014
Continued on Page 9
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CLASSIFIED ADS
Desktop Massage Face Rest: This Face Rest sits on a desk and the client can lean forward into it and receive a massage right at their desk. A unique idea for corporate massage where a full massage chair is not feasible. $50.00. Call CRI for more information. Dolphin Massage Chair: Older Dolphin Style Massage Chair in great shape. These chairs retail for $585.00. Almond body color with turquoise upholstery. $200.00 OBO. Older Massage Table without Face Cradle (would be good for sports massage events) $50.00. Older Massage Table $25.00 Massage Chairs available to rent for events. Contact Annie for details.
FREE CLASSIFIED ADS
If you have Massage related supplies for sale or a need to buy -- please email the details including a phone number and/ or email for contact, and we will post those needs and wants free of charge here! Send the information to: columbiariverinstitute@ gmail.com
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5 Steps To Relieve a Headache (Continued) •
This is the first headache you have ever had in your life and it interferes with your daily activities
•
Your headache comes on suddenly and is explosive or violent
•
You would describe your headache as “your worst ever,” even if you regularly get headaches
•
You also have slurred speech, a change in vision, problems moving your arms or legs, loss of balance, confusion, or memory loss with your headache
•
Your headache gets worse over a 24-hour period
•
You also have a fever, stiff neck, nausea, and vomiting with your headache
•
Your headache occurs with/after a head injury
•
Your headache is severe and just in one eye, with redness in that eye
•
You are over age 50 and your headaches just began, especially if you also have vision problems and pain while chewing
•
You have cancer and develop a new headache
Bonus tip Get a professional massage occasionally. Your massage therapist can help break the cycle of recurring tension headaches, and teach you a few more tricks to stay pain-free between visits! Source: massageschool.org
CAMPBELL’S RIVER ROOM
S PA A Little Luxury on the Lake... 1.509.682.2561 ext 207 campbellsresort.com
MASSAGE THERAPY education
Class Begins in September Graduates in June, 2015 750 Hour Program
Massage & Wellness Workshops Open to the Public
Columbia River Institute of Massage Therapy Columbia River Institute -- Massage and Spa Center 230 N. Mission, Wenatchee | (509) 888-7272 Appointment Required - Book Online www.CRIMassage.com
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Ask Annie Who do you go to for Massage?
I like to try different people depending on the mood I am in. Sometimes I need some really intensive therapeutic work and other times I just want to relax. Also, I get A LOT of massages from my students! How do you declutter your life? De-cluttering is an on-going process for me. Every day I try to get rid of one thing I don’t use or no longer need. I either recycle it, donate it or find a new home for it. That way, I am always reducing the amount of material items in my house. In addition, I have a paperless home office which has made a huge difference in how welcoming my office feels without a bunch of paperwork that needs to be filed!
Reflexology Education Program Begins: September 2nd, 2014 Graduates: March 8th, 2015 250 Hour Program Curriculum includes Reflexology History, Zones, Reflex points. Studies include Anatomy & Physiology, and Pathology.
A study of the feet, the hands and the ears Financing Available - Contact Annie (509) 888-7272
Go ahead and LAUGH! Laughing lowers blood pressure and lifts your spirits! Page 10
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Can Reflexology Relieve Stress?
Reflexology is the application of pressure to specific of the hands, ears and most commonly, the feet. Reflexology is can be extremely relaxing and is known as an effective way to alleviate stress. The theory behind reflexology is that these areas correspond to organs and systems of the body. By applying pressure to these areas it affects those specific organs, thus benefitting a person’s overall health. Charts are used to guide reflexologists as they apply pressure to specific areas. Items such as rubber balls, rubber bands and sticks of wood, can be used to assist reflexologists with treatments. Often times chiropractors,
physical therapists and massage therapists will be trained in reflexology. Several studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms, such as anxiety and depression, and enhance relaxation and sleep. Studies also show that reflexology may have benefits in palliative care of people with cancer. Reflexology can be used to help with treatments of a wide variety of medical conditions, such as asthma, diabetes and cancer.
Columbia River Institute Student Clinic
Relaxation Massage - $30/hour (1 or 2 hours available) The therapist will adjust the massage to focus on your requests. Aromatherapy Massage - $5 additional to any service. Choose from one of our seasonal aromatherapy blends added to our massage oil.
Schedule your Massage online or call (509) 888-7272 230 N Mission Street Wenatchee, WA 98801 columbiariverinstitute.com
Hot Stone Massage - $40/hour (1 or 2 hours available) Hot stone massage deeply heats the joints to provide the ultimate relaxation. A great wintertime treat. Body Scrub - $50/hour (1 or 2 hours available) The therapist will use an organic sugar scrub made with your preference of essential oils. The sugar scrub will gently smooth skin and give you a nice, healthy glow. Your visit will conclude with a full body massage that re-hydrates the body after the scrub, leaving you invigorated and relaxed.
Place Your Ad Here! We offer advertising to local companies who provide holistic health and wellness. Prices as low as $20 per issue
See back page for rates and information
Gift Certificates Available for Columbia River Institute of
Massage Therapy Student Clinic
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2014 Workshops and Continuing Education Calendar Aromatherapy: Level 1
9am - 5pm
Healthy Sleep Habitzzzzz January 23, 2014
6-8pm
Open to the public
Cost: $30 2 CE hours ($40)
January 18 &19, 2014
Aromatherapy: Level 3 March 22nd & 23rd, 2014
Open to the public Cost: $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
Instructors: Chandra Villano, ND
AromaCraft Workshop: Air Fresheners January 30, 2014
6-7:30pm
Open to the public 1.5 CE hours Instructor: Annie LaCroix, LMP
$45
Paperless Office February 12, 2014
5-8pm
3 CE hours Instructor: Annie LaCroix, LMP
$60
9am - 5pm
Open to the public $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
Toe Reading Basics May 10, 2014
10am-4pm
Open to the public 6 CE Hours Instructor: Nancy Newman
Early Bird $99 $120 after April 1st
AromaCraft Workshop: Gift Baskets May 13, 2014
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
Save Your Hands May 17, 2014
9am-4pm
6 CE hours
Early Bird $115 $130 after Feb 28
Instructor: Tim Morford, LMP
Aromatherapy: Level 2
Open to the public Cost: $400 16 CE Hours Additional fee for Certification – Series Discount available Instructor: Annie LaCroix, LMP
Digestive Health and Abdominal Massage
Intraoral Certification:
Paperless Office June 11, 2014
5-8pm
3 CE hours Instructor: Annie LaCroix, LMP
$60
Ethics and the Internet
9am-1pm
February 22nd & 23rd, 2014
9am - 5pm
Temporomandibular Joint Dysfunction (TMD) March 8 & 9, 2014 9:30am - 6pm 17 CE Hours Instructor: Mary Atkinson, LMT, NMT
$280
AromaCraft Workshop: Poopourri March 18, 2014
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
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May 31, 2014
9am - 4pm
7 CE Hours $150 Instructors: Chandra Villano, ND & Annie LaCroix, LMP
June 28, 2014
4 CE Hours (Ethics) $99* *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
April/May 2014
230 N. Mission, Wenatchee | (509) 888-7272 www.CRIMassage.com
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Blogging for Your Business June 28, 2014
2pm-6pm
4 CE Hours (Business Training) $99* Open to the public *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
Your First Business Website June 29, 2014
10am-2pm
Immune Boosting Strategies November 3, 2014
6-8:30pm
Open to the public 2.5 CE Hours Instructor: Chandra Villano, ND
$45 w/o certification $55 with certification
Business Bootcamp November 15, 2014
8am-6pm
10 CE hours
Early Bird $160 $185 after Oct. 1st
4 CE Hours (Business Training) $99* Open to the public *Discount: Sign up for 2 classes this weekend and save 15%. Sign up for 3 classes this weekend and save 25%. Instructor: Kelli Wise, BS LMP
Instructor: Annie LaCroix, LMP
November 18, 2014
6:30-7:30pm
AromaCraft Workshop: Gardener’s Hand Scrub
Open to the public 1 CE hours Instructor: Annie LaCroix, LMP
$45
July 15, 2014
6:30-7:30pm
Open to the public 1 CE hour Instructor: Annie LaCroix, LMP
$45
Manual Lymphatic Drainage August 2, 2014
8am-6pm
10 CE hours
Early Bird $175 $190 after June 1st Instructors: Annie LaCroix, LMP and Dr. Chandra Villano, ND.
AromaCraft Workshop: Bath Salts September 23, 2014
6:30-7:30pm
Open to the public 1 CE hours Instructor: Annie LaCroix, LMP
$45
AromaCraft Workshop: Hand Soap
Mastering Stress and Relaxation Techniques December 1, 2014
6-8:30pm
Open to the public 2.5 CE Hours Instructors: Chandra Villano, ND
$20 w/o certification $40 with certification
Stocking Stuff Crafts using Essential Oils December 6, 2014
10am-2pm
Open to the public 4 CE Hours Instructor: Annie LaCroix, LMP
$75
Business Bootcamp Followup December 15, 2014
5-8pm
3 CE Credits
Free to November Class Participants
Instructor: Annie LaCroix, LMP
Dates and times subject to change. Announcements will be made on our Facebook Page
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230 N. Mission, Wenatchee (509) 888-7272 www.CRIMassage.com
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Meditation Moment
Pete Freund Photography at Run of the River B&B
Advertise in Wellbeing3
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We offer our advertising to local companies who provide holistic health and wellness. We reserved the right to only accept advertising which fits our philosophy. Prices are for advertiser-supplied 4-color digital ready art. Ad design available for additional charge. Annual Contract Discount applies if paid in full for 6 issues.
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