The FM Wellness Collective is a community of wellness practitioners in the FM area dedicated to supporting and empowering one another. We serve as a reliable resource for the community to connect with wellness professionals, making wellness more accessible, and strengthening the culture of well-being in the Fargo-Moorhead area.
Our Board Members
ExecutiveDirector: Melissa Pachak
Directorof
Marketing:
Sadie Rudolph
Shannon Radcliffe Bueche
Directorof
Directorof
ClientRelations:
Lisa Madsen
MagazineCreatrix: Sarah Jacobs
CreativeEdits: Melissa Pachak
Artist Nichole Rae
Operations
Taylor Lee
Jennifer Enz
A Note from the Founder
THERE’S SOMETHING ABOUT THIS TIME OF YEAR THAT INVITES US TO RE-EMERGE. TO TAKE A DEEPER BREATH. TO NOTICE THE ENERGY RETURNING—NOT JUST IN NATURE, BUT WITHIN OURSELVES
Spring always feels like a gentle awakening Here in the Midwest, we’ve been teased a bit one day warm and bright, the next cold and gray but even so, you can feel the shift happening. The heaviness of winter is beginning to lift, and in its place comes a sense of lightness, possibility, and renewal.
There’s something about this time of year that invites us to re-emerge. To take a deeper breath. To notice the energy returning not just in nature, but within ourselves. It feels like we’re waking up again, remembering all that is possible, and reconnecting with the fullness of life around us. And honestly… it feels so good.
As we step into this new season, I find myself feeling incredibly excited for what’s ahead with FM Wellness Collective This year feels different in the best way It feels like we’re finding our rhythm, settling into our groove, and creating something truly meaningful together
I am especially looking forward to our upcoming events, including our Summer Solstice gathering and our second annual Women’s Wellness Summit These moments of connection, reflection, and shared experience are at the heart of everything we do, and I can’t wait to experience them alongside all of you More than anything, I just feel so grateful Grateful for this community, for the people who show up, for the practitioners who share their gifts, and for the collective energy we continue to build together. None of this exists without you.
Thank you for being part of this. I’m so excited to share this beautiful year with you!
Lots of love,
Melissa Pachak
CONTRIBUTORS IN THIS ISSUE
Camille Redmann
Pen Cooper Gr Leon Zelk
Camille Redmann, a Somatic Experiencing Practitioner® and 200-hour Registered Yoga Teacher, currently and over the past ten years has worked in clinical trauma settings This experience has deeply shaped her respect for the nervous system and its complexity Verity Health and Wellness was born from a shared desire to step alongside illnessbased models and into a space centered on capacity, regulation, and embodied wellness Verity Health and Wellness exists to nurture nervous system resilience through embodied awareness.
Zelko Leon is a medical practitioner specializing in psychiatry Born in the former Yugoslavia, he immigrated to the United States in 1988 to complete his psychiatric training, graduating from the University of North Dakota in 1992. His scholarly work includes peer-reviewed publications and presentations on diverse mental health topics He is the author of five nonfiction books, a collection of poetry, and his latest book of fiction Maps of the Heart All his books are available on Amazon. He currently lives in Cottonwood, Arizona, with his wife
Grier Cooper is a trauma-informed anxiety coach with specialized training in nervous system regulation and somatic approaches to healing. She has spent years studying panic physiology, stress adaptation, and pattern retraining — and guiding women through sustainable change. She specializes in natural panic recovery for high-functioning women.
Founder of Herbz and Spicez – Herbal Apothecary & Holistic Wellness Community, Penny Stadick is a Holistic Health Practitioner (HHP), Certified Clinical Aromatherapist (CCA), and Master Herbalist (MH) with a Bachelor of Science in Holistic Health. As the heart behind Herbz and Spicez, Penny combines decades of natural healing knowledge with a deep love for helping others thrive through holistic wellness.
Dr Jessica Vechini
Jen Becker Ali Lisa CONTRIBUTORS IN THIS ISSUE
Dr V, a passionate integrative physician, spent years witnessing the limitations of conventional medicine She saw patients treated for isolated symptoms while their deeper stories went unheard. At Holistic Dr V, the mission is clear: uncover and treat the root cause of illness through individualized, compassionate care The clinic blends evidence-based medicine with natural therapies, creating a truly integrative approach that restores harmony between mind, body, and spirit
Stoddart
As a massage therapist, Lisa provides a safe, nurturing and healing experience for her clients, through Therapeutic Swedish Massage. Therapeutic Swedish combines total relaxation with deep tissue and sports massage techniques She works within the offices of Foss Spine and Wellness, in Moorhead, Minnesota. She received her massage education in Washington state, at Port Townsend School of Massage, graduating in 2017, where she grew her practice and refined her technique.
Discover the transformative power of Holistic Healing with Reiki Master, Energy, Chakra, & Crystal Practitioner, Alisia. Through a unique blend of Reiki, Energy Work, Chakra Cleansing & Energizing, and Crystal Therapy, Alisia crafts personalized healing experiences tailored to your individual needs. With a deep understanding of the body's energy systems and a passion for facilitating healing journeys, Alisia helps clients achieve healing, balance, harmony, and inner peace.
Gamer
Jenny Gamer, L.Ac has been practicing acupuncture and Chinese herbal medicine since 2003, serving the communities of Faribault and Norhtfield in Southern Minnesota for over two decades She graduated from Northwestern Health Sciences University in 2003 with a Master of Oriental Medicine degree In 2024, Jenny Lea felt called to open her practice of Acupuncture and Chinese medicine in Fargo, ND. Her path with Chinese medicine isn’t just professional it’s deeply personal
Spring in Chinese Medicine: When Energy Begins to Rise
Jenny Lea, L Ac Acupuncturist & Herbalist
In Chinese medicine, the seasons are not just changes in weather they are movements of energy. Each season reflects a different phase in the cycle of life, both in nature and within the human body Spring is the season of awakening, growth, and upward movement It is the time when life that has been quietly stored through winter begins to stir again.
The ancient medical text the Huangdi Neijing describes spring with vivid imagery. In the chapter on seasonal living, it advises that in spring one should rise early and “walk in the garden with the hair loose, allowing the body to relax and the mind to move freely” You can totally see this in the Fargo Moorhead area when spring comes.
This simple image captures the essence of the season. After the contraction of winter, spring brings expansion. Life begins to push outward again. The earth softens, sprouts break through the soil, and trees send sap rising toward their branches
Chinese medicine teaches that humans are not separate from these natural rhythms. The same rising movement that occurs in plants also happens in our bodies. This is also the energy of sunrise on the daily cycle.
This image is not merely symbolic It reflects the quality of the season itself open, expansive, and unconstrained. After the contraction and stillness of winter, spring invites movement.
In Chinese medicine, spring corresponds with the Wood element, which represents growth, vision, and the ability to expand outward. Just as seeds push through the soil and trees send out new branches, the body’s energy begins to move upward and outward during this time of year
A helpful image is the sap rising in trees. All winter long, energy has been stored deep in the roots. When temperatures warm and daylight increases, that stored vitality begins to rise through the trunk and into the branches, feeding new buds and leaves.
According to Chinese medicine, something similar happens in our bodies
During winter, our systems naturally conserve and store energy. When spring arrives, that energy begins to rise and circulate more actively. Ideally, this movement is smooth and flexible like a young branch swaying in the wind. And ideally we have rested well in the winter so that we have abundant energy to rise outward with in the springtime
But just as weather can be unpredictable in spring, the body can also experience turbulence during this seasonal shift.
The Wood element is associated with movement and free flow, particularly of what Chinese medicine calls Liver Qi When this energy flows smoothly, we tend to feel motivated, creative, and ready for new beginnings. We may feel inspired to start projects, clean our homes, or spend more time outdoors.
However, when this rising energy becomes blocked or constrained, it can create tension. People may notice irritability, headaches, tight muscles, digestive changes, or emotional frustration It can feel like pressure building with nowhere to go similar to a plant trying to grow in compacted soil.
On the other hand, spring energy can sometimes rise too quickly or too forcefully In nature, strong spring winds can whip young branches around before they have fully strengthened. In the body, this can show up as symptoms related to internal “wind,” such as strokes, dizziness, headaches, allergies, eye irritation, or sudden changes in mood. Now even western medicine is noticing and have also found that people have more strokes in the springtime with some data showing about 25% more strokes in the spring than the summer due to rapid fluctuations in temperature while still having thicker blood from the cold winter.
This is why the ancient texts emphasize gentleness and flexibility during spring.
Walking in the garden with loose hair is a reminder not to overly constrain the body or the mind during this season It suggests allowing space for movement, creativity, and fresh air Rather than forcing productivity, the goal is to support the natural expansion already occurring.
Spring invites us to stretch, move, and spend time outside. Gentle exercise, walking, and practices like tai chi or qigong help guide the rising energy so that it circulates rather than becoming stuck. Eating fresh green foods like young shoots, leafy greens, and herbs also resonates with the upward, renewing quality of the season.
Emotions play a role as well. The Wood element relates to planning, direction, and vision for the future. This is a time when many people feel the urge to reorganize their lives or begin something new. Supporting that impulse in a balanced way can help the body align with the season rather than struggle against it
Ultimately, Chinese medicine views spring as a time of possibility.
The same energy that pushes a seed through the earth is also present in us. When that energy flows smoothly, it brings creativity, vitality, and forward movement. When it becomes stuck or erratic, symptoms can arise that remind us to slow down and restore balance.
The wisdom of the ancient texts is simple but profound: live in harmony with the season.
In spring, that means giving space for growth.
Loosen the constraints a little Step outside Let the wind move through your hair Like the garden waking up around you, your own energy is beginning to rise again.
Chinese medicine gives us simple strategies to encourage flow, nourish the blood, and smooth emotions.
Eat with the Season
Spring foods are light, fresh, and green Try:
Early spring greens – Dandelion leaves, spinach, kale, and arugula help cleanse and refresh after winter’s heavier meals
Sour flavors – Small amounts of apple cider vinegar, lemon, or goji berries gently stimulate the Liver
Warm, cooked meals – Even in spring, avoid too many raw or cold foods if your digestion is weak. Lightly steamed or sautéed greens are easier to process.
My favorite! Fresh young nettle leaves steeped overnight until dark dark green with a little lemon juice to nourish blood and anchor rising yang with minerals.
Move Your Body
The Liver thrives on movement. Walking, stretching, yoga, or dancing all help Qi circulate. Bonus points if you do it outside and breathe the fresh spring air.
Sync with Nature
Try rising earlier as the days lengthen. Aligning your schedule with natural light supports both mood and energy.
Try Acupressure at Home
One simple point to massage is Liver 3 (Taichong), found on the top of your foot between the big toe and second toe bones. Massaging here can release tension and encourage smoother energy flow.
Acupuncture
A spring acupuncture “tune-up” is like preventive maintenance for your health. By gently adjusting the flow of Qi, acupuncture relieves tension, balances emotions, and supports long-term wellness.
Chinese Herbal Therapy
Herbal formulas can be tailored specifically to your body’s pattern. Each formula is like a detective’s custom case file-- unique to your situation
TESTICULAR CANCER AWARENESS
The Lump That Could Save Your Life
Picturethis:
You're in the shower, going through your usual routine, when your hand brushes against something that wasn't there before. A small, hard mass like a pea or a marble where everything should feel smooth Your stomach drops Your mind races This is the moment that separates men who catch testicular cancer early from those who wait until it's spread through their body like wildfire. Testicular cancer is the most common cancer stalking men between 15 and 35 guys in college, new fathers, men in their prime. Yet most men would rather face almost anything than talk about what's happening below the belt. That silence kills. But here's the truth: if you catch it early, you have a 99% chance of beating it. Wait too long, and you're gambling with your life.
WhatYou'reActuallyDealingWith
Your testiclesproduce sperm and testosterone the hormones that make you, you. When cancer invades, it typically starts in the germ cells. These cells can mutate, multiply, and form tumors that grow silently, often without pain, which is exactly what makes them so dangerous. There are two main types. Seminomas grow slowly, usually appearing in men in their 30s and 40s. Nonseminomas are aggressive, fast, and favor younger men. Both can kill if ignored, but both are beatable when confronted head-on.
Who'satRisk?
If one of your testicles didn't descend properly when you were born even if doctors fixed it surgically your risk shoots up. If your father or brother battled testicular cancer, you're carrying genetic baggage that puts you at higher risk. These aren't scare tactics they're realities that should make you more vigilant, not more afraid.
TESTICULAR CANCER AWARENESS
The Lump That Could Save Your Life
What Your Body Is Trying to Tell You
The most common sign is a lump painless, hard, and unmistakable once you know what you're feeling for. But cancer doesn't always announce itself so clearly. Sometimes it's a heaviness in your scrotum, like someone attached a small weight you can't shake off. Other times it's a dull, persistent ache in your groin or lower abdomen. You might notice your scrotum has swollen with fluid, or one testicle has grown noticeably larger than the other. If the cancer has spread to your lymph nodes, you might feel back pain that won't quit.
Here's the critical part: not every lump is cancer. You could have a harmless fluid-filled sac, a swollen vein, or an infection. But you won't know until a doctor examines you. Every day you spend convincing yourself it's nothing is a day cancer could be spreading.
TheFive-MinuteCheckThatCouldSaveEverything
Once a month, after a hot shower when everything's relaxed, take five minutes to examine yourself. Use both hands. Roll each testicle gently between your thumbs and fingers. You're feeling for anything hard, any change in size, any irregularity that wasn't there last month. Normal testicles feel smooth and firm, like a hard-boiled egg without the shell. At the back, you'll feel the epididymis a soft, rope-like structure that's supposed to be there. Get to know your own anatomy. Memorize what normal feels like for you, so abnormal screams at you when it appears. If you find something, don't spiral into panic. But don't wait either. Make the call. Schedule the appointment. Get it checked.
WhentheDiagnosisComes
If cancer is confirmed, doctors will likely remove the affected testicle through surgery. You can live a completely normal life with one testicle your sex drive, your ability to have children, your hormone levels can all remain normal The alternative letting cancer spread to your lymph nodes, lungs, liver, or brain is infinitely worse Depending on the type and stage, you might need chemotherapy or radiation These treatments are brutal, but they work The fiveyear survival rate for testicular cancer exceeds 95%
TESTICULAR CANCER AWARENESS
The Lump That Could Save Your Life
If you or someone you love is facing testicular cancer, you don't have to settle for merely surviving. Holistic Dr. V specializes in helping cancer patients truly THRIVE through treatment and beyond. Working along side your medical team, Dr. V focuses on strengthening your immune system, reducing treatment side effects, optimizing nutrition, balancing hormones, and restoring the energy and hope that cancer tries to steal.
This isn't about choosing between medicine and holistic care it's about combining both so you face treatment stronger, recover faster, and reclaim your life Contact Holistic Dr V today to discover how personalized, integrative care can transform your cancer experience from one of fear into one of empowerment and healing
TheBottomLine
Right now, someone reading this has testicular cancer growing inside them and doesn't know it Don't let that be you Check yourself monthly Know the warning signs If something feels off, get it examined immediately
Your discomfort discussing your testicles is not worth your life. Your fear of looking weak is not worth your life. Your assumption that "it's probably nothing" is not worth your life. Testicular cancer is beatable, but only if you catch it. That lump you're afraid to acknowledge could be the alarm bell that saves your life if you're brave enough to listen.
Network
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Directory
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TheLongRoad toWellness
By Camille Redmann
In my 42 years of life, the journey toward wellness has been a winding road filled with potholes of many depths In the rural North Dakota culture where I grew up, pain was often worn like a badge of honor to carry rather than to repair. Over time, pain accumulates. Left unaddressed, it can transform into many forms of illness: mental, physical, emotional, and physiological The environments I grew up in were shaped by a lack of understanding of the connection between the body and mind, where survival was prioritized over awareness.
In my experience growing up in rural North Dakota, struggle was normalized and quiet endurance was often valued more than vulnerability. Many of the environments that shaped my childhood were influenced by generational patterns of alcoholism and family dysfunction, systems where deep ruptures were rarely met with repair. Much of this was not intentional harm, but the result of limited understanding about how the mind and body respond to stress. For many children growing up in the 1980s, emotional needs were often met with the belief that babies should simply “ cry it out,” reflecting a broader cultural discomfort with emotion. In many ways, pain was not unusual; it was felt, suppressed, and carried quietly.
In a career paper during my junior year of high school English class, I wrote about why I wanted to become a social worker: to help humans in pain. My English teacher helped me research and better understand the field Culturally, the career did not fit the beliefs within my family of origin When I shared my desire for a career of Social Work, I could sense the fear behind the response. Still, the seed had been planted. In wanting to help others find their way out of pain, I began to recognize how many people were living in it quietly, simply enduring rather than understanding.
My time serving in the United States Air Force became another defining layer in how I understand humans, stress, and resilience. Military culture, much like the one I grew up in, values strength, endurance, and mission above self. It is an environment where the ability to function under pressure is expected.
That experience shaped how I connected with the individuals I would go on to serve, particularly combat veterans and first responders. In these environments, I began to see what it looks and feels like when survival is not temporary but sustained over time. People who showed up, doing their jobs, and carrying immense responsibility, often while their nervous systems were operating in a constant state of activation.
In that role, I worked with individuals who had endured massive amounts of pain, pain I often resonated with. The trainings I attended at the time felt insufficient for the depth of what I was experiencing alongside clients, particularly in people who were still functioning, still showing up, yet clearly carrying unresolved experiences.
About a year into that work, in 2017, I began training in Eye Movement Desensitization and Reprocessing (EMDR). Through this work, I saw shifts in how clients thought about themselves Cognitively, perceptions changed and negative core beliefs shifted, creating new ways of seeing themselves.
Yet something still felt incomplete While beliefs were shifting, the body often continued to experience symptoms Clients would return and I noticed disruptions in the new thought patterns they had developed They were functioning but not necessarily feeling safe The mind was working to process the trauma, but the body was still carrying the pain
After graduating in 2011 with a Master’s in Social Work, I began my career working in Community Mental Health Research, Medical Social Work, Special Needs Coordination for Air Force personnel and their families, and Inpatient Psychiatry. In 2016, I transitioned into working with combat veterans and their families through the Veterans Administration Vet Center program. This was my first clinical social work role
In January of 2022, I opened Down To Earth Counseling in Grand Forks. As I continued working with clients, I began to recognize more clearly that cognitive approaches alone were not always enough for individuals living in prolonged states of survival. Just a few months later, in April of 2022, I was awarded a contract through the North Dakota Division of Behavioral Health to support a pilot project providing first responders with direct access to care. This work paired clinical providers with the North Dakota Highway Patrol, creating more immediate support following critical incidents with access to clinical care as a priority.
Through ride-alongs, debriefings, and training, I worked alongside individuals who continue to move from one high-impact event to the next. Over time, I observed how the body carries what the pace of the work does not allow to be processed In many cases, there isn’t time or space for it to be processed at all Even in highly capable individuals, the effects of sustained survival begin to surface often quietly, and often without awareness or acknowledgment.
It was responding exactly as it had been wired; to protect and hold. Many of the individuals I had worked with were simply not stuck in their thoughts. Their systems were still organized around survival
That changed how I approached the work. Slower. More attention to the body. Less pushing, more listening.
Many of the people I’ve worked with are highly capable and in many ways, representative of what I see across environments. They lead, serve, and carry responsibility From the outside, they look like they’re doing well
TheTurningPoint: DiscoveringtheBody
By this point, it became harder to ignore what I was seeing. People were doing the work, gaining insight, shifting beliefs and still struggling They weren’t resistant Their bodies were still living in something their minds had already tried to move beyond and no one had shown them how to work with that.
I began to understand that healing isn’t just about changing thoughts. It’s about whether the body can experience safety.
Building on what I was seeing in my work, I began training with Somatic Experiencing International from February 2023 through February of 2025. Through this process, I started to see the nervous system differently.
Inside, it can feel different.
Chronic tension. Exhaustion that doesn’t resolve with rest. Difficulty slowing down. Feeling disconnected or overwhelmed. A sense of always needing to stay one step ahead, chronically living in the past and future.
This is what survival can look like when it becomes a long-term state, and in many environments, it becomes the norm. It’s often normalized. Sometimes even rewarded. And yet the cost accumulates
.As my understanding of the nervous system deepened, my work began to change I spent less time trying to help people think their way out of pain and more time helping them notice what their bodies were holding. Slowing down. Paying attention to breath and sensation.
The changes were subtle at first and yet more stable. Less disruption. More presence.
It wasn’t about fixing people It was about helping their systems return toward regulation Fluidity became a treatment goal.
Therapy is essential. And most people don’t live their lives in therapy sessions. They return to environments and demands that often reinforce the same patterns their bodies have adapted to.
I’ve learned for myself that healing doesn’t exist in isolation. It happens when people have space to practice something different, not just perform through it It happens when there is space to hold and process pain.
Verity Health and Wellness grew out of that realization. It was something we set out to build, and it became necessary based on what we were seeing in our work. A colleague and dear friend, Alana Johnston, from A Johnston Therapy and myself decided to build with community as the forefront We walked similar paths toward the work of Somatic Experiencing.
Verity, meaning grounded truth, is intended in becoming a space to bridge the gap between understanding and lived experience. A place where people can learn about their nervous systems and begin to practice being in their bodies in a way that feels accessible
This work is not about replacing therapy. It’s about widening what support can look like. That is why Verity partnered with Zaagi Flow Yoga to share space together. Spaces like Zaagi Flow Yoga became part of this shift. Movement and breath allow people to experience their bodies differently; not as something to push through, but something to listen to There is something powerful about not doing that alone. Zaagi Flow Yoga’s mission supports community wellness, and Verity Health and Wellness is proud to share space.
Down to Earth Counseling offers clinical care, deeply rooted in trauma understanding. Verity provides somatic supports, grounded in the innate capacity of the human body to move toward release, given the proper environment
Community spaces like Zaagi Flow Yoga offer a safe space where movement flow into connection. Each plays a role. Together, they create more access to healing.
For much of my life, I have been surrounded by environments where pain was carried and survival was normalized.
What I have learned is that most people are not broken, even when it feels that way. They are living in systems that have required them to survive. And people have adapted in the ways they needed to
While survival is necessary, it is not meant to be permanent; and many people have never been shown anything different.
The body can learn differently. The brain is capable of neuroplasticity.
Communities can support that shift, if we begin to live in awareness and understand what we ’ re seeing.
I continue to remain in awe of the human body and experience. I look forward to continuing to build spaces where people don’t just run on fumes; where individual and collective healing becomes accessible, and our community begins to feel
CamilleRedmann
By Grier Cooper
The Nervous System Reset: How Women Can Retrain Their Stress Response
A panic attack feels like it comes out of nowhere. Your heart starts racing. Your chest tightens. A wave of anxiety or even panic moves through your body before you ’ ve had a chance to think.
Many women find themselves asking: Why is this happening? What’s wrong with me?
But what if nothing is wrong with you? nervous system isn’t broken but trained
Your Body Has an Alarm System
Your nervous system serves as your b alarm system with the simple job of det to keep you safe When it senses automatically activates a survival commonly known as fight, flight, or f increases your heart rate and changes y as your body prepares to act. These resp consciously chosen; instead, they happen before you are even aware of them. reactions are incredibly effective in the danger, they can sometimes be trigge threatening stress
How the Nervous System Learns Stress
The challenge is that your nervous system does not just respond in the moment; it learns over time. Prolonged stress, overwhelming life circumstances, caregiving, burnout, or difficult experiences can all shape how your body responds to the world. For many women, especially in midlife, there has been a long season of holding everything together managing responsibilities, navigating change, and constantly pushing through Over time, this causes the nervous system to become imbalanced as the fight-or-flight response works in overdrive, making the system increasingly sensitive and reactive. Eventually, it begins to interpret even neutral situations as potential threats, leading to symptoms like anxiety, hypervigilance, or panic attacks. These issues arise not because something is inherently wrong, but because your body has adapted and learned to stay on high alert.
Why It Feels So Intense
When your nervous system is out of balance, the body’s responses can feel overwhelming; a racing heart may feel dangerous, a shift in breathing can trigger fear, and a surge of adrenaline can feel as though something is seriously wrong. However, these sensations are not signs of harm but rather indicators that your body is attempting to protect you. In many cases, panic is not a malfunction it is simply an overactive alarm system doing its job a little too well
The Nervous System Is Trainable
Here is the part that many women have never been told: just as the nervous system can learn stress, it can also learn safety These patterns are not fixed; they are learned responses, and learned responses can change. This transformation does not happen through force, willpower, or simply trying to “think your way out” of anxiety. Instead, it occurs by gently and consistently teaching the body a new experience of safety
What a Nervous System Reset Really Means
A “ nervous system reset” is not a quick fix or a single technique; rather, it is the process of retraining your body’s stress response over time. This involves helping your nervous system begin to recognize what is actually safe, thereby reducing its tendency to sound the alarm unnecessarily. Instead of one big breakthrough, this transformation happens through small, repeated experiences of safety. (continued)
Where To Begin
There are a few simple ways to begin shifting this pattern.
1. Work with the body, not just the mind
Practices like slow breathing, (inhaling for a count of 4 and exhaling for a count of 6) and bringing awareness to physical sensations the rise and fall of your chest as you breathe, your feet on the ground can help signal to your nervous system that it is safe to settle
2. Change your relationship to the sensations
Instead of fighting anxiety or panic, experiment with allowing the sensations to rise and fall. The sensations may feel intense, but they aren’t dangerous. This reduces the cycle of fear that can amplify the response
3. Create small, consistent moments of safety
Your nervous system learns through repetition. Even brief moments of slowing down, feeling supported, or noticing calm can begin to reshape the pattern
A Different Way Forward
Many women try to push through anxiety, analyze it, or control it But healing doesn’t happen through force It happens when the body begins to feel safe again.
Over time, this can look like: feeling calmer in situations that once felt overwhelming trusting your body instead of fearing it
no longer bracing for the next wave of panic
You Are Not Broken
If you have been experiencing anxiety or panic, it does not mean something is wrong with you; rather, it means your nervous system has learned a specific pattern in response to your life experiences. This pattern is not permanent and can be changed You are not broken; your body simply learned to protect you, and it is entirely capable of learning a new way.
By Penny Stadick
Spring Herbs: Nature’s Seasonal Reset
Spring is a season of renewal. After the heavy foods and slower pace of winter, the body often benefits from herbs that support gentle detoxification, digestion, circulation, and energy. Traditionally, many spring herbs are fresh greens and early wild plants that help wake the body up and prepare it for the warmer months
Herbs for Spring: Nature’s Seasonal Reset
As winter fades and the earth begins to warm, plants start pushing fresh green growth through the soil These early spring herbs have long been used in traditional herbalism to help the body transition from winter’s heaviness to spring’s vitality.
Spring herbs are often nutritive, cleansing, and gently stimulating. Many support the liver, kidneys, digestion, and lymphatic system organs that help the body naturally eliminate waste and maintain balance Incorporating seasonal herbs into teas, foods, and wellness routines can help restore energy, improve digestion, and nourish the body with essential nutrients.
Wh y Spring Herbs Matter
During winter, people often consume heavier foods and spend less time outdoors. As a result, the body may feel sluggish, digestion may slow, and energy levels may drop.
Traditional herbalists often recommend spring herbs to:
• Support liver function
• Encourage healthy digestion
• Stimulate circulation
• Nourish the body with minerals and vitamins
• Promote gentle detoxification
• Increase energy and vitality
Many of the first herbs to appear in spring are rich in chlorophyll, minerals, and antioxidants, making them excellent seasonal tonics.
Nettle (Urtica dioica)
Nettle is one of the most beloved spring herbs and is often considered a nutritive powerhouse Rich in iron, calcium, magnesium, and vitamins A and C, nettle helps replenish the body after winter and supports overall vitality.
Traditional uses:
• Nourishing mineral tonic
• Supporting energy levels
• Promoting healthy hair and skin
• Supporting seasonal allergies
Nettle (Urtica dioica)
Nettle is commonly consumed as tea, soup, pesto, or cooked greens.
Dandelion (Taraxacum officinale)
Often dismissed as a weed, dandelion is actually a valuable spring herb with a long history of medicinal use. The leaves, roots, and flowers are all useful in herbal preparations
Traditional uses:
• Liver and digestive support
• Gentle diuretic for kidney support
• Stimulating appetite and digestion
• Supporting natural detoxification
Young dandelion leaves can be eaten fresh in salads, teas, or sautéed greens.
Chickweed (Stellaria media)
Chickweed is a delicate spring herb that grows abundantly in cool weather. It has traditionally been used both internally and externally for its soothing properties.
Traditional uses
• Cooling and soothing herb
• Supporting skin health
• Gentle digestive support
• Nutritive wild green
Chickweed can be used in salads, teas, salves, and poultices.
Cleavers (Galium aparine)
Cleavers is a classic spring lymphatic herb tra lymphatic system. The plant has tiny hooks th other plants
Traditional uses
• Supporting lymphatic drainage
• Promoting healthy skin
• Supporting kidney function
• Gentle detoxifying herb
Red Clover (Trifolium pratense)
Red clover is a beautiful flowering herb often used as a spring blood purifier and nutritive tonic in traditional herbalism It contains beneficial plant compounds and minerals.
Traditional uses
• Supporting skin health
• Gentle detoxification support
• Nutritional tonic
• Supporting respiratory wellness
Red clover is most often used as a tea or herbal infusion.
Ways to Use Spring Herbs:
There are many simple ways to incorporate spring herbs into daily life.
Herbal teas : One of the easiest methods Fresh or dried herbs can be steeped to create nourishing infusions.
Wild spring salads:Young greens like dandelion, chickweed, and nettle can be added to salads
Herbal vinegars: Infusing herbs into vinegar extracts minerals and creates flavorful wellness tonics
Soups and broths: Adding spring herbs to soups provides nourishment and gentle herbal benefits.
Herbal tinctures: Alcohol extracts of herbs preserve their medicinal properties for long-term use.
Embracing the Energy of Spring
Spring herbs remind us that nature provides what we need in each season. The first greens of the year offer nourishment, renewal, and gentle cleansing after winter’s stillness. By incorporating seasonal herbs into teas, foods, and herbal preparations, we can reconnect with the rhythms of nature and support our bodies as they awaken alongside the earth.
Safety Note: Although many spring herbs are gentle and nutritious, some herbs may interact with medications or be unsuitable during pregnancy or certain health conditions. Always research herbs carefully or consult a qualified practitioner before using them medicinally.
A Simp le Spring Herbal Tea Blend
A nourishing tea blend for seasonal renewal:
Ingredients
1 tablespoon dried nettle
1 tablespoon red clover
1 teaspoon dandelion root or leaf
1 teaspoon peppermint
Instructions
1. Add herbs to a teapot or jar.
2. Pour 2 cups of hot water over the herbs.
3. Cover and steep for 10–15 minutes.
4. Strain and enjoy.
This tea supports digestion, energy, and gentle detoxification.
By Lisa Stoddart, Licensed Massage Therapist
The Benefits of Massage for Older Adults
As we get older, staying comfortable in our bodies and being able to move with ease really matters. Over my nine years as a massage therapist and especially during the seven years I worked in a retirement community where most of my clients were older adults I’ve seen just how much massage can help support that.
One of the biggest things I hear from older clients is pain aching joints, stiff muscles, or long-standing tension. Gentle massage can make a real difference here. By improving circulation and working carefully with the muscles, I’ve seen clients get noticeable relief, even from issues they’ve been dealing with for years. It’s not about deep pressure it’s about the right pressure, applied thoughtfully
Mobility is another area where massage really shines. A lot of my clients have said they simply wanted to move a little easier getting up from a chair, walking more comfortably, or reaching without stiffness. Regular massage helps loosen tight muscles and connective tissue, which can improve range of motion. When the body moves better, we tend to move more.
Circulation also tends to slow down as we age, and that can show up as swelling, especially in the legs or feet. Massage helps stimulate blood flow and supports the lymphatic system, which can reduce that swelling and leave people feeling lighter and more comfortable. I’ve had clients tell me their legs felt less heavy after just one session.
I also can’t overstate the value of relaxation. Many older adults are dealing with big life changes health concerns, loss, or just the stress that can come with aging. Massage creates a quiet space where the body can settle down. I’ve seen how even a short session can help someone feel calmer, more grounded, and more like themselves again.
Sleep is another common concern A lot of my clients struggled with restless or interrupted sleep. After regular massage, many reported sleeping more deeply. When the body is more relaxed and comfortable, it’s simply easier to rest.
I also understand that many older adults are mindful of their budgets, especially those living on a fixed income Because of that, I offer a “Senior Special” designed to make massage more accessible. This is a lighter, slower-paced session tailored specifically for those 65 and older, and it’s priced to provide real value. For new clients, sessions start at just $50 per hour. My goal is to make sure that cost doesn’t become a barrier to receiving care that can truly improve day-to-day comfort and well-being.
There’s also something important about human touch In the retirement community, I realized that massage was about more than muscles it was about connection. Safe, caring touch can help reduce feelings of loneliness and provide a sense of comfort that goes beyond the physical.
When I work with older adults, everything is adapted to their needs. I use lighter pressure, supportive positioning, and techniques that are safe and comfortable for conditions like arthritis or limited mobility. The goal is always to meet the person where they are.
From what I’ve seen over the years, massage is a simple but powerful way to support healthy aging. It helps with pain, movement, sleep, and overall well-being Most importantly, it helps people feel better in their bodies and that makes a big difference in everyday life.
T HE SPRING EQUINOXTHE AWAKENING SPIRITOF NATURE SeedsofSpring
ByZelkoLeon,MD
The event, organized by the Center of Universal Light (CUL) in Cottonwood, Arizona, was a celebration of the celestial event that begins spring, known as the Spring Equinox, when the sun is directly above the equator on its way to awaken the Northern Hemisphere from its winter slumber.
The event included a brief message, crystal bowl sound healing meditation, and an interactive spring ritual of seed “planting.”
The spiritual director of CUL opened the program with a message.
“Today we celebrate the Spring Equinox,” she said. “The moment when day and night are equal. For thousands of years, people have marked this moment as a time of renewal. In Anglo-Saxon tradition, it was dedicated to the goddess Eostre symbol of fertility, rebirth, and new beginnings.”
She pointed out that the name Easter was eventually adopted and that it preceded Christianity and the resurrection story of Jesus. Many Eostre symbols are related to the fertility of the spring season.
Earlier that day, something unexpected happened. Despite a forecast of dry skies, rain had fallen across the valley. On my way to the event, a double rainbow stretched across the horizon
During the program, one of the participants mentioned the rain and the rainbow while talking about rain rituals that Indigenous people practice when planting seeds in drylands without any irrigation. He reported that his Hopi friends communicate with the clouds to bring rain to the seeds.
SeedsofSpring
This narration reminded me of the book Secrets of the Lost Mode of Prayer by Gregg Braden (1). In it, he tells a story involving his Navajo friend David, who invited him to “ pray rain.” When they came to a circle made of stones, David took off his shoes and entered the circle. After paying tribute to his ancestors, he placed his hands in front of his face in a prayerful position and stood still for a few moments Then he gave Braden a signal that they could leave.
Gregg was surprised and said, “I thought you were going to pray for rain!”
David corrected him: “No, I said that I would pray rain. If I had prayed for rain, it could never happen” (1)
We ask for something to happen, we empower the things we do not have. Prayer for rain empowers the drought. Instead, David visualized rain and how it felt on his body, under his bare feet, what it smelled like on the earthen walls in his village, and how it felt to walk in fields of corn.
You are probably wondering if the rain came Yes, it did and in large quantities after a prolonged drought in the high deserts of New Mexico. The lost mode of prayer invites us to feel a clear and powerful emotion as if our prayers have already been answered.
This type of powerful prayer is a full-body experience, involving all the senses. Braden indicates that scientific evidence suggests that what we feel inside our bodies is carried into the world beyond them
SoundHealing
The crystal bowl sound healing meditation followed.
“These represent the energies of life,” the facilitator said, pointing to the shimmering bowls in front of her “Creation, transformation, and completion.”
When she struck the first bowl, a clear tone spread through the room like a ripple across the water of a lake.
I closed my eyes. The vibration seemed to pass through my chest and down my spine For a few moments, time felt suspended The pure sound of the singing bowl vibration transported me to the ancient healing tradition that brings harmony through oscillation and resonance.
SpringRitual
Seeds were the theme of the program, symbolically and literally representing the awakening of nature in the perpetual cycle of death and rebirth from the potential that we all possess as spiritual beings. Seeds contain the blueprint for what is to come.
Three participants stepped forward with their containers and poured their seeds into a large glass bowl.
“I plant these seeds for abundance, ” said the first.
“For peace, ” said the second.
“For health, ” said the third
TheRhythmsofNature
I did not pay much attention to the spring equinox and its symbolism before coming to Arizona. Why? I think I was too immersed in the linear flow of time, deeply rooted in everyday living. Urban life artificially prolongs the day, and the impact of the seasons is reduced by the constant supply of fresh produce.
The people of Western civilization and increasingly those from the East, North, and South have lost the cyclical, natural, seasonal rhythm of life, and this loss comes at the expense of our health. Our physiology aligns with the biological clock in all our cells, and we cannot go against nature.
Disturbed circadian rhythms, whether due to living conditions (e g , shift work, jet lag), habits, or natural processes (e.g., aging), can lead to sleep disorders and metabolic disturbances, manifesting as obesity, diabetes, hypercholesterolemia, cardiovascular disease, and cancer the unwanted gifts of “ progress. ”
Recently, scientists have identified a central biological clock that governs smaller clocks present in all organs and cells This clock is located in a tiny part of the brain called the suprachiasmatic nucleus (SCN), consisting of just 20,000 cells.
Situated just above the point where the optic nerves intersect, the SCN is no larger than a quarter of a cubic millimeter roughly the size of a grain of fine sand. Its proximity to the optic nerve allows it to receive direct information from the eye, where specialized cells respond exclusively to light. These cells relay information to the SCN, which in turn regulates melatonin production in the pineal gland based on the time of day.
Melatonin, known as the “darkness hormone,” signals when it is time to sleep or wake up. It is evident that the human body, like life itself, is closely connected to the cycles of nature. To align more closely with nature, immerse yourself in it. Observe the changes in plants and animals throughout the day–night cycle and seasonal shifts. Minimize the impact of artificial lighting on your life and heed your body's natural signals regarding sleep, nutrition, movement, and other cyclical activities.
If you resonate with this writing, consider celebrating the spring equinox or Easter not in the Christian sense, but as the pagans originally did. They painted eggs in vibrant colors to greet the sun and the arrival of warmer days and used the rabbit as a symbol of fertility
In this spirit, I conclude this text with the words I sent to my family for Easter:
“I wish you a moment of reflection on this special day, which symbolizes evolution and spiritual growth in this season of nature’s renewal. Within each of us are seeds waiting for the warmth of attention and care. Start this day with a meditation that brings you in touch with your hidden potential to manifest beauty, love, and peace.”
1
Secrets of the Lost Mode of Prayer: The Hidden Power of Beauty, Blessing, Wisdom, and Hurt, by Gregg Braden, Hay House, 2006
Ways to Clear and Reset Your Energy: A Practical Guide
Using Breathwork, Reiki, Sound, and Sacred Tools
By: Alisia Becker
Your body and mind are constantly responding to your environment.
Every interaction, responsibility, and emotional experience leaves an imprint on your nervous system and energetic state. Over time, this can create a sense of heaviness, mental fog, emotional tension, or feeling disconnected from yourself.
Energy clearing is a way to support your system in releasing what has built up and returning to a more balanced, regulated state. When practiced consistently, it can support clarity, emotional steadiness, and a stronger sense of internal alignment.
This process can be simple and accessible The tools below work together to support both the physical body and the energetic field
Breathwork: Regulating the System from Within
The breath directly influences the nervous system. When the body experiences stress, breathing patterns tend to become shallow and rapid This reinforces a heightened state of alertness and tension Intentional breathing helps shift the body into a more regulated state, allowing both physical and energetic release There are a multitude of different breathing patterns you can use to shift your state of being depending on your desired outcome. One of the most effective approaches is extending the exhale.
A simple practice:
• Inhale through the nose for 4 seconds
• Exhale slowly through the mouth or nose for 6–8 seconds
• Continue for several minutes
Lengthening the exhale signals safety to the nervous system and supports parasympathetic activation This helps slow the heart rate, release physical tension, and create space for the body to settle. As the body begins to regulate, energy that felt stuck or heavy can start to move more naturally. This creates a foundation for deeper clearing and restoration.
Sacred Smoke: Clearing Through Ritual and Sensory Shift
Sacred smoke has been used across cultures to cleanse, reset, and shift energy within both spaces and the body. Plant smoke creates movement in the environment while the scent engages the senses, signaling a transition in state. This supports both energetic awareness and nervous system regulation. Herbs and woods such as palo santo, cedar, mug wort, or incense resins can be used, each carrying its own history and significance. The act of lighting the material, observing the smoke, and guiding it through your space creates a clear moment of transition from what was into what you are intentionally creating.
To practice:
• Light your chosen herb or wood and allow it to gently smolder
• Bring awareness to your breath as you observe the smoke
• Move the smoke around your body or throughout your space
• Set a clear intention for renewal, clarity, grounding, or release
This practice can deepen when it connects to your own lineage. Exploring what your ancestors may have used adds a layer of meaning and turns the ritual into both clearing and remembering.
Crystals: Supporting Stability and Coherence
Crystals are often used as supportive tools because of their stable and consistent structures. Many people incorporate crystals into their environment or personal practice as a way to anchor intention and create a sense of steadiness. While each crystal is associated with different qualities, their primary role in energy clearing is to support focus, grounding, intention, and presence.
Common choices include:
• Clear Quartz for clarity and amplification
• Black Tourmaline for grounding and stability
• Selenite for a light, cleansing presence
• Amethyst for calm and emotional balance
Crystals can be held during meditation, placed in your environment, or used during rest. Their presence often serves as a physical reminder to return to your intention and awareness.
4
Reiki and Energy Healing: Restoring Flow and Balance
During a session, energy is guided through the practitioner’s hands into the client’s energetic field This supports the movement of energy where there may be stagnation and encourages a return to a more coherent state.
Many people experience:
• A deep sense of relaxation
• Emotional release
• Greater clarity
• A feeling of lightness or openness
Energy healing works gently and often continues to integrate after the session. Consistent support, such as receiving Reiki over a period of time, can create more noticeable and lasting shifts.
Sound Frequency: Using Vibration to Reset the Body
Sound interacts with the body through vibration. Different tones and frequencies can influence brain wave activity, relaxation, and emotional states This is why practices involving singing bowls, chimes, or frequencybased music can feel deeply calming and restorative
Sound can be incorporated by:
• Listening to calming frequency-based music during rest
• Using singing bowls or chimes in your space
• Pairing sound with breathwork or meditation.
As sound moves through the body, it supports a shift from tension into a more regulated and coherent state.
Energy clearing becomes most effective when it is approached as a consistent practice rather than a one-time event.
A simple routine might include:
• Breathwork to regulate the nervous system
• Sacred smoke to shift your environment
• Sound to deepen relaxation
• Crystals to support intention and grounding
• Reiki or energy healing sessions can provide deeper support and help maintain balance over time.
These practices work together by supporting both physiological regulation and energetic awareness. As the nervous system becomes more stable, the body is better able to process and release what it has been holding.
Caring for your energy is a form of self-responsibility and self-respect.
If you feel called to explore energy healing, nervous system support, and deeper personal work, you can continue with me here:
Join my community for ongoing practices, breathwork, Reiki sessions, and energy education:
Explore Reiki sessions and energy healing services: https://www.solandstones.com
Follow along on Instagram for daily insights and practices: https://www.instagram.com/solandstones
When your system feels clear and supported, your thoughts become sharper, your emotions feel more steady, and your capacity to move through life expands. Energy clearing is simply a way of returning to that state, again and again.
When we seek wellness in community, we all benefit. We aim to create a culture of well-being in Fargo Moorhead, where individuals are inspired and empowered to lead healthier, happier lives.
Collaboration
FM Wellness Collective provides a platform for practitioners to connect, collaborate, and cultivate a supportive environment.
Empowerment
We empower wellness practitioners to thrive in their careers and empower individuals to take control of their well-being.
Inclusivity
We are committed to making wellness services accessible to all members of our community. We seek out opportunities to work with and support under represented populations.
Visibility
We enhance the visibility of wellness modalities and practitioners in the FM area to promote awareness and accessibility.
Integrity
We hold the collective and practitioners to a level of integrity that speaks to our values, ensuring ethical and responsible practices.
