FM Wellness Quarterly Connect - Fall 25'

FM WELLNESS Quarterly Connection AUTUMN ‘25 | ISSUE 07

In this issue: BRAIN SNACKS! Ancestral Healing The perfect herbs for this season A story of a lifetime of healing ...and so much more!

IN THIS ISSUE 4

What’s A Brain Snack?

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Why Boundaries Suck

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Ancestral Echoes: Healing in the Season of Shadows

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How To Be A Friend: Chronic Illness Edition

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Herbs For Fall

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The Wellness Way

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FM Wellness Collective Directory

Keep your brain full of things that are good for you

How healthy boundaries support your needs

Healing the trauma of the past

Supporting a friend in a time of need

The perfect fall herbs for your body

A lifelong study of the mind, body, and spirit

Find a practitioner perfect for your needs!

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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

Executive Director: Melissa Pachak

Chief Operating Officer: Hannah Bettenhausen

Taylor Lee

Artist Nichole Rae

Randi Olsen Heinold

Shannon Radcliffe Bueche

Michelle Vasicek

Jennifer Enz

1445 1st Ave N Fargo, ND 58102 www.fmwellnesscollective.com hello@fmwellnesscollective.com

Magazine Creatrix: Sarah Jacobs Creative Edits: Melissa Pachak

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JUST AS THE TREES LET GO OF THEIR LEAVES, WE TOO CAN SOFTEN INTO A RHYTHM OF SLOWING DOWN, MAKING SPACE FOR WHAT MATTERS MOST

A Note from the Founder As we step into autumn, I’ve been reflecting on the energy this season brings— an invitation to release what no longer serves us and to realign with what feels nourishing and true. Just as the trees let go of their leaves, we too can soften into a rhythm of slowing down and making space for what matters most.

In many ways, FM Wellness Collective is moving with that same flow. After the fullness of summer, I feel us settling into our groove—finding clarity in our purpose, growing into new rhythms, and deepening the connections that make this community so special. It feels like we’re truly aligning with our season, both as individuals and as a collective.

As we look toward winter, I see it as a time of integration—taking all that we’ve cultivated together and carrying it forward with intention. Thank you for being such an essential part of this journey. This community would not be what it is without your presence, your energy, and your willingness to grow together.

Lots of love,

Melissa Pachak Founder of FM Wellness Collective

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What’s a Brain Snack?

Just like a snack for your body, a Brain Snack is a quick but effective message to keep your brain full of things that are good for it.

We often say, “You are what you eat”—but what children watch, hear, and read matters just as much as the food they consume. Kids are constantly absorbing messages from media, friends, school, and family. Those messages —positive or negative—take root in their subconscious and begin to shape how they see themselves and the world.

I know I have plenty of opportunity as a parent.

Sometimes it’s dino nuggets and a banana again - just to get SOMETHING in their tummy. However, if I can take small opportunities to find small teachable moments among the chaos and help expose them to healthy minded content or experiences, the little wins seem to add up in how they act and how they treat people.

Sometimes Mindset and Personal Growth can have an undercurrent of toxic positivity or “woo-woo” type messaging that not everyone is on board with and/or feels is effective. However, there is science behind it that may help us understand the importance of this on a young mind.

The Science Behind the Message We’ve all heard and likely have opinions around screen time and content consumption but this is more than screen time —it’s about what fills their mental “playlist.”

This is where the Reticular Activating System (RAS) comes in. The RAS is a bundle of nerves in the brainstem that acts like a filter, deciding what information gets through to your conscious awareness. In simple terms, what’s already in your child’s head—what they focus on, repeat, and believe—becomes what they notice more of in the world.

If their mind is full of uplifting, encouraging, and growthminded messages, their brain literally filters reality to find more of that. If their mental input is full of negativity, comparison, or fear, the RAS will scan the world for evidence of those things instead.

In other words – your brain will look for things to prove you right based on your core beliefs. That’s why intentionally feeding kids positive content is not just “nice”—it’s neuroscience.

by Laura Lesoine

Tiny challenges parents can do to help kids develop a healthy mindset: Here are a few easy, low-stress ways parents can guide kids to shape their RAS with growth-focused thoughts: 1. Gratitude Game At dinner or bedtime, ask your child to name three things they’re thankful for. This simple act trains the brain to notice the good. The more consistent, the better. They will eventually go through the day looking for things to have ready to tell you at night!

2. Message Check After watching a video or show, ask: “What’s the main message here? Does it build you up or tear you down?”

Try to create a lesson from what they’re watching.

3. Try Something New Encourage one new experience each week—whether it’s a food, a creative skill, or sitting next to a different classmate—to teach flexibility and curiosity. Then talk about the outcome. The best part is it’s a WIN no matter what happens. If they didn’t like it or didn’t enjoy it, at least they were brave and they now know it’s not for them.

If they did- well then that bravery led to something new they can enjoy.

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4. Be the example of Growth Mindset On car rides, at the dinner table or at bedtime you can share examples of things YOU didn’t do well at or mistakes you made that day. Discuss how you handled it, what you learned and what you might do different next time. Kids need to know adults make mistakes too and you’re showing them in real time that it’s not just OK, but that it’s crucial to growth.

Each of these tiny challenges helps children wire their brains to look for possibility, growth, and kindness— shaping their reality one thought at a time.

If you’d like more bite-sized growth-minded prompts, check out Brainsnacks with Auntie Laura on Facebook, TikTok, and Instagram—where I share fun, short uplifting videos designed especially for middle-school-aged kids.

It’s one place on the internet they are guaranteed to have someone rooting for them and content that’s good for them.

Remember the little things add up… and if nobody told you yet today, you’re doing a good job.

Laura Lesoine Laura is a ND raised Mom of three awesome kids. She loves to lead teams and to help others succeed and is a self proclaimed “Mindset Geek.” She’s been in leadership roles for over 25 years and thrives in environments where she can be her goofy and outgoing self while also getting stuff done! She loves babies, plants, rocks and crystals, peaceful places in nature, and thrift shopping for nothing in particular. She started Brain snacks in early 2025 to fill her own bucket and hopefully make an impact on some kids through sharing some of what she’s learned over the years of working on herself. Laura has a soft spot for middle schoolers, as that age can be difficult to navigate, easy to make bad choices and a turning point for kids to begin deciding who they want to be. Please share with any middle school aged kids or their parents to spread the love! Auntie Laura has their back!

Laura

What’s Your RAS? Inside your brain is a tiny “filter” called the Reticular Activating System (RAS). Think of it like a pair of glasses your brain puts on: • It decides what you notice. Out of millions of things happening around you, your RAS picks the ones it thinks are most important.

• It looks for what’s already in your mind. If you’re thinking about kindness, you’ll notice more kindness. If you’re stuck on worries, you’ll notice more reasons to worry.

• It grows what you feed it. The more positive thoughts, encouraging words, and growth-minded ideas you put in, the more your RAS helps you see opportunities, hope, and good things in life.

Challenge for Kids: Today, choose one positive word—like brave, kind, or curious. Tell your RAS to look for it. At the end of the day, write down or share with someone where you spotted it!

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Why Boundaries Suck

By Morgan Hastings

Let’s talk about boundaries for a moment, and why they suck.

As someone who is a self described recovering people pleaser, boundaries have not (and still do not) come easy for me. The moment I know I need to make a conscious effort to set or reestablish a boundary, it still gives me that little lurch in my gut. I will often look for 42 other options to try before accepting my fate. I know the usual suspects: it’s uncomfortable, there may be conflict, things will change and shift. It just plain sucks sometimes. However, what I didn’t expect when first learning how to set boundaries was the quiet grief of what I might lose in the process.

There is an after effect that is subtle but more powerful in my perspective, and it’s the loss of what is and what could be.

We often talk about boundaries as a way to maintain something but rarely about what we might lose in the process.

I’ll give you a small example to start: You are spending time after hours with coworkers or friends but you want to be home by 9p so you get good sleep or can tuck the kids in for bedtime (time & values boundary).

The “loss” of setting this boundary is cutting the socialization time short and what else the night could have entailed. Maybe after a few drinks your boss starts talking about the new project. Maybe one of your friends finally gets on stage and sings karaoke. So you’ve maintained your time and values boundary (which builds your self esteem btw), but there was a slight loss of those interactions. Overall you can see that because of what you value, that leaving early was the better boundary to maintain.

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“Okay, Morgan, this is just FOMO (fear of missing out), does it really go that deep?”

Well lucky for you, my favorite thing is to dive deep into some sh*t so here we go.

It’s not just FOMO, it’s grief. Things are not so black and white when you will be experiencing genuine loss. It could be the loss of connection with someone you care about, the comfort they bring, or even the identity you’ve built around the relationship.

Grieving both the current reality and an imagined future of something can be incredibly painful.

Let’s go for a deeper example to explain. You are meeting with someone you have tried to set boundaries with on your time (setting a time limit), conversational topics (no derogatory rabbit holes, no bringing up the past), emotions (no condescending comments, no hot/cold treatment), physical self (no hugs, no transactional intimacy), and place (neutral space). You spend a lot of emotional energy preparing for these interactions and are trying your best to maintain your sense of self but they continually push on these boundaries to the point where you might shut down, suppress what you want, want to leave, get defensive, or just completely lose your shit. This person might not push every single time you interact with them and you have some positive moments of connection, but there have been enough times where you are noticing a pattern and starting to feel the effects of it.

“Well this seems like a no brainer Morgan, why would you continue to make efforts or spend time with someone like that?”

Oh by the way, I forgot to mention. This person is your mom. Your dad. Your sister. Your brother. Your grandparent. Your longest friendship. Your significant other. A situationship. Your roommate. Your business partner. Your boss.

Things aren’t so clear now on what to do, are they?

Your loss in these types of relationships could be a great cost for you. You feel that you are losing years of memories, the current connection, other branches of this relationship, the ideologies of your upbringing or culture (ex: blood is thicker than water), and potentially loss of hope that things would change or shift. If you’ve read my caveman post, you learned that we stay where things are comfortable and perceived as safe even if they are no longer serving us.

The impulsive answer is not just quitting your job or cutting everyone off, that teaches us very little skill building and emotional regulation in these dynamics and how to navigate them when (not if) they happen again.

So what is the answer?

I wish I could give a hard hitting one liner answer like Mel Robbins (maybe some day). The truth is, this isn’t a black and white situation... and that’s okay. Sitting with the grey means you're learning how to navigate complexity and uncertainty with intention. In an analogy (ya’ll know I love em), it’s like learning how to navigate and manage your boat in waters that are new, unclear, or choppy. You wouldn’t just jump out at the first sign of uncertainty. You’d use caution and preparation for the waves that may be coming, while staying in tune with your internal compass. No doubt you might have to course correct a few times, but with each wave you gain experience (even if that means capsizing here and there). There won’t be a “right” way to handle this situation, but acknowledging the potential loss can sometimes move us forward with what choice would be in better alignment with our needs.

You didn’t think I’d leave you completely shipwrecked, did you? (punny, I know) If you’re having a hard time navigating the waters when it comes to boundaries (okay, okay I’ll stop), here are some reflective questions you can journal on:

Morgan

What do I actually want? (being real af with yourself) Am I trying to hold on to a version of this relationship or connection that no longer exists or feels good to me? Why would I be doing that?

What will happen if I do nothing? How do I feel about that reality?

If I set and maintain this boundary, what will I lose? What will I gain?

If I set and maintain this boundary, is it something I am open to revisiting in the future if things change? How will I know things have changed? (how much time in between, actions vs. words, etc.)

If I am not open to revisiting this boundary, how can I ensure it’s solid?

What do I need to give myself during this process? (time to grieve, healthy support, self care)

Hastings I grew up in Minnesota lakes country and currently reside in the Fargo Moorhead area. I enjoy traveling- both solo and with others, hiking, comedy shows, weight lifting, any kind of documentary (especially murder mysteries), and spending time with my doggo Theo. Professionally, I’ve worked in county case management across child protection, substance use, and civil commitment, and served on the Clay County Drug Court Panel. Clinically, I’ve provided individual and group counseling in outpatient and residential substance use settings and supervised a clinical staff team in a 64-bed inpatient treatment center. I am currently a Licensed Graduate Social Worker (LGSW) and Licensed Alcohol and Drug Counselor (LADC) in the state of Minnesota and a Licensed Masters Social Worker (LMSW) in North Dakota.

I am also a state board approved supervisor for LADC’s.

Once you’ve put in effort to answer these, you should reach a better understanding of yourself and your needs. That can help build the footing for your next step forward, whichever direction that may be.

You don’t set boundaries to change others, you set them to stop losing yourself. from your recovering people pleasing therapist, Morgan.

January 22nd, 3-8pm Brewhalla

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Ready for real connection? Nourish your spirit and business with the community of the FM Wellness Collective!

Network Join in on a free networking event. If you are a wellness practitioner or wellness advocate and want to meet other business owners, you are invited to join us at our free monthly meetings. Location: Mosaic District 1445 1st Ave N, Fargo, ND 58102

Join the Collective If you are a wellness pratitioner or have a wellness promoting business, and you are craving more community, connection, and support become a member! Find out more here.

Be a presenter

*insert topic you are passionate speaking about*

Do you have an inspired message to share? Are you an expert in your field with a passion to help others grow and learn in business and life? Contact us to be a speaker at one of our events.

Click here to message us

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Directory Need support on your wellness journey? Check out our directory! We have 30+ health and wellness business owners who are excited to meet you. If you are a practitioner and want to become a member and join our directory, find more info HERE

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Ancestral Echoes: Healing in the Season of Shadows By: Karly Kalstad, Certified Healing Practitioner

This time of year brings with it a special sense of magic. The air is crisp, the leaves begin to change, and we sleep with the windows open to invite the cool night air in. Mother Nature reminds us of the cycles of death and rebirth. Autumn is a season of remembering, when the veil feels thin and the past feels closer than ever. She invites us to turn inward and ask, What if the anxiety, grief, or heaviness we carry is not only ours, but echoes from those who came before us?

The Weight We Inherit Trauma shows up in layers. When we hear the word trauma, we often think of the big things: car accidents, assault, betrayal. But trauma also hides in smaller moments: a reactive parent, being ignored, getting bullied, or freezing during a presentation.

Our bodies do not separate trauma into “big” or “little.” If an event slams our nervous system into fight-or- flight with no resolution, it leaves an imprint. That stuck energy stays in the body until it is moved through healthy release such as talking with someone safe, mindful movement, yoga, breathwork, or other nervous-system practices. When left unprocessed, those imprints can contribute to anxiety, depression, addiction, chronic pain, and even illness.

Research also shows that trauma is not only personal, it can be inherited. The state of a mother’s nervous system during pregnancy influences how her baby’s nervous system develops. Studies in epigenetics suggest that trauma markers can echo back through family lines for many generations. The nervous system may carry whispers of war, famine, addiction, or even silence. Survivors often develop subconscious beliefs that the world is unsafe or unpredictable, and those beliefs can be passed down through the way they parent, the energy they carry, and even through the body itself. Their descendants may then carry lower thresholds for stress, which can show up as hypervigilance, anxiety, or worrying about things that are not even happening.

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In my own family, I have seen both the light and the shadow passed down. Alongside love and resilience, I have also witnessed the ripple effects of poverty, addiction, grief, and scarcity showing up generation after generation. Though I was deeply loved as a child, I was hardwired for anxiety, depression, and addiction. I do not blame anyone; it is simply the hand I was dealt. And while I have stumbled into those traps at times, each fall has guided me closer to my purpose: helping others break free from the chains of cyclical trauma.

Roots & Resilience

Honoring the Body and Releasing the Weight Many of us have heard the phrase “the body keeps the score.”

Our bodies remember what the mind tries to forget, storing unprocessed experiences as tension, emotion, or fatigue. The good news is that the body also holds the key to release. With the right practices, we can move this energy through us and create space for healing.

One of my favorite practices is holotropic breathwork, a specific, activating breathing pattern that allows me to access altered states of consciousness. In this space, I can release emotions stored in my body and gain new perspectives on situations that once felt stuck. stuck. I also lean on simple practices like grounding walks in nature, where movement and the soundscape of the earth soothe my system.

Our ancestors did not only pass down wounds, they also passed down resilience, strength, and wisdom. Through their struggles to survive, they gave us courage, intuition, and the skills we need to keep moving forward. Their hope was simple: to leave every generation better than the last.

We grow into the future by standing on the shoulders of those who came before us. Without them, we would not see as far as we do today. I know I am the woman I am because of the women who came before me. The ones who survived hardship and still chose to see the world as a place of beauty and wonder. The ones who opened their hearts to love again and again, even knowing that pain might follow.

When I was younger, I used to hate my prominent nose and thin lips because they did not fit into society’s narrow standards of beauty. As I have aged, I have come to see these features as a reminder of my lineage. My mother has them, her father had them, and his mother before him. They remind me that I belong, that I am part of a tribe. The little details that make us unique are what link us to the people who have walked before us.

Research shows that even thirty minutes outside a day can significantly reduce symptoms of anxiety and depression. This is its own form of moving meditation. Traditional meditation is also powerful, rewiring the neural pathways that create our thoughts, emotions, and daily habits. Breathwork works in a similar way, helping to rewire patterns in both the body and mind while also creating space for emotional release.

I hope you celebrate who you are through the eyes of your ancestors, because you are the culmination of their love, strength, and persistence, expressed into one magical being.

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Through breathwork, reiki, meditation, and even dreams, I have uncovered energy patterns and wounds that were not fully mine to carry, alongside those that were. Healing is never just for ourselves; each step toward wholeness sends ripples back to our ancestors and forward to our future generations.

Karly Kalstad Karly Kalstad holds a B.S. in Psychology and is certified in Trauma-Informed Coaching, Reiki, and Breathwork. She works with clients one-on-one and leads healing experiences in the Fargo-Moorhead community, including a monthly book club, meditation and breathwork classes, and community social hours. Her spaces are designed to support transformation, embodiment, and authentic connection.

I invite you to place one hand on your heart and the other on your belly. Take a slow, deep breath. Feel the love your ancestors hold for you. Know that in their eyes, you are already whole, human flaws and all... please let that sink in. If you feel called, light a candle for them tonight or place their photos on a small altar as a reminder that you are never alone.

When life feels heavy, remember they are closer than ever, guiding you with love and grace.

Simple practices like these are ways to honor, release, and reconnect. They remind us that healing is never done alone. It is a conversation between our bodies, our spirits, and the ancestors whose love still surrounds us.

Returning to Wholeness Just as the trees release their leaves to prepare for the quiet of winter, we too are invited to let go of what no longer belongs to us, the inherited fears, patterns, and stories that weigh us down. Yet in the letting go, we do not stand empty-handed. We carry forward the resilience, strength, and wisdom that have always lived in our bloodline, waiting for us to embrace.

When we choose to honor our roots, release what is not ours, and embody the resilience that is, we step into a fuller expression of ourselves. Every breath of healing we take ripples both backward and forward through time, offering peace to those who came before us and a lighter path for those who will come after.

Join Karly at her upcoming collaborative breathwork event, Healing the Roots, on October 18th at Ivy Rose Warehouse in Fargo. This gathering will explore generational healing through breath and community connection, a living extension of the themes in this article. Learn more at highwaterhealing.net or reach out directly at highwaterhealing@gmail.com.

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How to Be a Friend: Chronic Illness Edition

by Sue Skavlem

We all learned how to make friends when we were small, and have continued to learn throughout our adult lives. The usual way is proximity, family, shared interests, shared beliefs, or shared experiences.

But what happens if your friend develops a chronic illness? They don't look sick, but they're not getting better.

The Ask If you have a Chronic Illness or Rare Disease, you may feel like all your friends went "poof" after expressing how sorry they were.

There's not really a "HOW TO HELP YOUR BEST FRIEND WHO NEVER ASKS FOR HELP" standard social rule on how to relate.

They put the ball in your court.

And that probably feels WAY too overwhelming, right?

You may wonder why no one is showing up.

Why do they seem disappointed when you can't make the game, or the party, or the afterwork event?

Don't they know you're sick?

They probably said something like, "Let us know if you need anything!"

And then... crickets.

Buckle up, buttercup. Here's the situation.

People want to help. They want to be there.

They want to pray. They want to give. And they want you to know you're loved. But they didn't get the manual.

Yeah. They do.

So they're waiting on the ASK from you, and you're waiting on them to show up.

This is friendship 101 - meaning it's hard.

Because the basics are the foundation of a good friendship or relationship.

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The Ask Template You have to learn the art of The ASK: Just like passing a ball, the ASK is a learned skill. You have to learn to throw and who to throw it to. It takes practice. It takes trust. & It takes time.

Not Too Vague

Is Specific

Could you help me?

Do you think you could come over and help me catch up on Laundry while we hang out this Tuesday?

Not Too Big (for 1 Person)

Has a Timeframe

Could you pay my medical bills?

Would you be willing to pick up my grocery order this Thursday?

Not Illegal

Is Vulnerable

Could you smuggle me into Canada.

I don't know what I need. Can you come over this weekend?

Not Without a Timeframe

Is a Small Task or Series

Could you come over sometime?

Could you help me this week on this form, and see if we can finish it in 2 sessions?

Not Passive Agressive

Is an Invitation

No one wants to help me, so I guess I'll just do it myself.

You’re invited to my leaf raking party on the 30th. BYOR

The Work Template The WORK: You want to help. But THE WORK is more than helping your friend. It starts with you. It starts with understanding, with moving out of pity, shifting meeting places, & creating an action plan.

Not Pity or Condolences

Is Empathy

I'm so sorry you're going through this.

What is something that feels impossible to do today? Can I help with that?

Not Waiting on Them

Is Showing Up

Let me know if you need anything.

Can I come over and change your SUV's oil this month while we hang out?

Not The Way it Was We've missed you at the gym.

Is New Project/Activity

I have no idea what you need; we never hang out anymore.

I was thinking we could start our own podcast about food we wish we could eat. "I WISH I COULD EAT THAT..."

Not Invasive

Is Within Boundaries

Your garage was full of junk, so I cleaned it out and donated everything I didn't throw.

That sounds like a big project. Can I come over this evening and help you get started?

Not Toxic

Is Reciprocal

I'll make sure you're grateful every day. We'll get you feeling better in no time.

Do you have the bandwidth for me to unload today? You’re a great listener, but it's heavy.

Not Passive Aggressive

Creating An Action Plan When you're practicing THE ASK and THE WORK, coming up with an action plan is key.

“When we understand pain points, we see needs, when we see needs, we can offer help & show up.”

Empathy Instead of Pity Using The ASK & The WORK moves both friends out of pity and into empathy.

Empathy means "Em = within, Pathy = feeling/suffering" - It means understanding the other person's pain and perspective.

Before you come up with the plan, make sure you know the following: The Need The Timeframe Is it helpful in the moment?

Is it reasonable?

Is it flexible?

When should you check in to make sure it still works (Day of, week of, hour before?)

Will we need power tools?

I'm still learning how to be a friend & care partner to someone with hATTR. I hope this helps you practice new ways of being a friend with THE ASK & THE WORK. Adapted from the author’s original post How to Be a Friend: Rare Disease Edition - Oct 2, 2024 Sources: RRV Hospice, Rare Disease, CSL NHL, National Cancer Institute Sue Skavlem: designsthatdo.com

When we understand pain points, we see needs, when we see needs, we can offer help & show up.

When we respect boundaries and give our friends agency, we shift the focus from what we can't do together, to what new ways we can meet, what new things we can try, and what new ways we can relate to each other.

The focus shifts from the disease to the friendship when you create an ACTION PLAN.

Sue Skavlem Sue Skavlem is a visual messenger with designsthatdo.com. An advocate for rare disease with livingwithHATTR.com and a mom striving for mental health in the middle of it all. If you see her around town, her love language is coffee and hugs.

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by Penny Stadick

Herbs for Fall

As the air turns crisp, leaves shift into fiery shades, and cozy sweaters return, fall brings with it a natural shift in energy. This season marks a time of grounding, slowing down, and preparing for the colder months ahead. Nature offers us a host of herbs that align perfectly with autumn’s rhythm— warming, immuneboosting, and soothing allies that help us transition with balance and vitality.

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Apothecary List Elderberry Ginger Cinnamon

Warming Herbs for Circulation and Comfort

Cardamom Lemon Balm Fennel

Immune-Supporting Herbs Fall also signals the beginning of cold and flu season, making immune support essential.

Echinacea is one of the most popular herbs for bolstering defenses, especially when used at the first sign of a sniffle. Elderberry is another star— rich in antioxidants and flavonoids, it helps shorten the duration of colds and supports overall resilience. Pairing these with astragalus root, a traditional herb used to strengthen the body against seasonal challenges, creates a strong foundation for wellness.

Cooler temperatures often leave us seeking warmth, both physically and energetically. Herbs like ginger, cinnamon, and cloves are perfect for fall. Known as warming spices, they stimulate circulation, ease cold hands and feet, and bring comfort to seasonal teas or baked goods. Ginger supports digestion, which can be sluggish in colder months, while cinnamon helps balance blood sugar, making it a wonderful addition to fall meals.

Calming and Grounding Herbs As daylight shortens and schedules shift, many people feel an increase in stress or restlessness. Herbs that calm the nervous system can be valuable companions in fall. Chamomile offers gentle relaxation and digestive support, while lemon balm brightens mood and eases anxiety. For deeper grounding, ashwagandha, a revered adaptogen, helps balance stress hormones and restore energy reserves, which may be especially helpful during busy seasonal transitions.

Digestive Herbs for Heavier Meals Autumn foods often lean toward the hearty —think root vegetables, grains, and warming soups. While nourishing, these can also feel heavy on digestion. Herbs like fennel, cardamom, and peppermint are excellent digestive allies. Fennel seeds ease bloating and gas, cardamom helps break down rich foods, and peppermint calms spasms in the digestive tract. A soothing after- meal tea blend with these herbs can make seasonal feasts more comfortable.

Herbs for Seasonal Energy and Resilience As our bodies adjust to shorter days and cooler nights, herbs that strengthen and revitalize can help maintain energy levels.

Ginseng supports stamina and vitality, while nettle offers a nutrient-rich tonic filled with minerals to nourish the body through seasonal changes. Rose hips, the fruit of the wild rose, provide a generous dose of vitamin C, supporting immunity and overall vitality.

Welcoming Fall with Herbal Rituals Integrating these herbs into your fall routine can be both practical and enjoyable. Brew warming teas with cinnamon and ginger, prepare elderberry syrup to have on hand, or create soothing evening rituals with chamomile tea. Cooking with herbs and spices not only enhances flavor but also infuses meals with health benefits.

By aligning with the season through herbs, we honor nature’s cycles while giving our bodies the tools they need to thrive. Fall is a time to nurture, restore, and prepare, and herbs are faithful companions on that journey.

Penny

Stadick

Penny Stadick is a local herbalist and creative spirit who finds joy in sharing the simple wisdom of plants. Through her work with Herbz and Spicez, she helps others discover natural ways to support wellness, connect with nature, and bring a little more balance into everyday life. Whether she’s writing, teaching, or crafting herbal blends, Penny’s heart is in inspiring her community to embrace the healing gifts growing all around us.

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The Wellness Way

by Zelko Leon

In the early morning hours, my mind enters the life-travel machine, and here we go—straight to Bosnia, where my childhood begins. In my mind’s eye, I see buildings standing close together, like silent soldiers in this godforsaken place. Each building is divided into four apartments. Military families live there—mine among them.

Nearby is something that resembles a street. A rare car passes by, raising a cloud of dust from the ground. Then, a new vehicle arrives on the scene—a military jeep, bringing my father home for lunch. I am happy to see him. I run toward him, grab his hand, and walk with him into the house, where my mother is still working in the kitchen, preparing the main meal of the day. Her face brightens when she sees us, and she smiles while stirring the sauce on the stove with a wooden spoon.

These are happy moments, etched in my memory— or perhaps imagined—but always there for me, anchoring me in this world, embraced as I was by the warmth of safety and love.

And then the landscape shifts: my mother’s worried face. She is tucking me under a blanket. The cat is curled at my feet, having found a warm, comfortable place for a nap. I am burning with fever, my body shaking, yet I still manage to hold a book in my hands.

I was often sick back then. My mother told me I had a “shadow on my lungs.” I didn’t fully understand what that meant—but I knew it wasn’t good. I needed penicillin injections—medicine that saved my life. It was readily available, but painful. I didn’t understand why I needed it. I just cried. I cried every time she took me to the clinic, always crowded with children, a sickly crowd. One cry would echo from behind the closed door as the nurse gave an injection, and the entire waiting room would erupt in tears, as if invoking the phrase, “All for one and one for all.”

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The first decade of my life was punctuated by illnesses— measles, chickenpox, whooping cough, recurring throat infections. You name it, I got it. At age five, my tonsils were removed. At age eight, I contracted hepatitis A and was hospitalized for a month. That was traumatic—not just for me, but for my parents too. I was in a distant city, isolated from them, in a military hospital. There were no other children—only soldiers. They taught me how to play chess.

I grew up accustomed to clinics and the concerned faces of my parents. My paternal grandmother often whispered her worries—my father had been a sickly child too, and his older brother had died of diphtheria at a young age. My mother’s father died as a consequence of alcoholism when she was just eight years old. These tragedies became breeding ground for anxiety about health that ran deep—not only in my family, but in the culture as a whole.

But here is the silver lining: my mother’s attentive care during my illnesses was my first education in caregiving.

Later on, the roles reversed—I became her emotional support as she navigated her own health issues, many of them rooted in life traumas and unfulfilled needs. I listened to her worries and her detailed recollections of doctor visits. It became almost a ritual. Over the years, she underwent numerous surgeries—some of which, in hindsight, may have been unnecessary. In her later years, she was debilitated by severe arthritis, which left her nearly immobile.

These experiences planted a seed. By the time I was eleven, I announced that I wanted to become a medical doctor. To prepare for this role, I got my hands on an anatomy textbook —the kind used by actual medical students—and set out to memorize it. I also devoured anything I could find on medical advancements and the history of medicine, learning about great pioneers like Pasteur, Koch, Fleming, Curie, and others who inspired me. The world of medicine fascinated me, blending science with compassion in a way that felt like a true calling.

I vividly remember the smallpox epidemic in Yugoslavia in 1972—the last major outbreak of smallpox in Europe. The entire country was on high alert. I was glued to the television as a prominent infectious disease specialist, Dr. Kosta Todorović, calmly explained the illness and the measures needed to contain it. He was a rare medical professional who had treated smallpox cases fifty years earlier and could teach others from firsthand experience. I will never forget the excitement I felt about studying this field of medicine. The right treatment could mean the difference between life and death in the hands of a capable and knowledgeable physician.

I often wondered: instead of waiting to treat mental health conditions like depression or anxiety after they become debilitating, how can we cultivate resilience and promote wellness from the start, so they don’t have a chance to develop in the first place?

I entered medical school in 1973 and completed my studies in 1978, but instead of pursuing infectious diseases, I was drawn to psychiatry—often dismissed as not being “real” medicine. Yet psychiatry taught me something essential: health is not just about the body; the mind and body are deeply interconnected. I embraced the biopsychosocial model—the understanding that biology, psychology, and social factors all contribute to a person’s health.

As a practicing psychiatrist, I primarily treated mental illnesses, but I never lost sight of the broader concept of health—the one advocated by the World Health Organization: “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” With that mindset, I often wondered: instead of waiting to treat mental health conditions like depression or anxiety after they become debilitating, how can we cultivate resilience and promote wellness from the start, so they don’t have a chance to develop in the first place?

This question followed me throughout my career. When I became the head of the Mental Health Department at the VA Medical Center in Fargo, North Dakota, I had the opportunity to put this vision of health into practice. I encouraged others to look beyond symptoms or diagnoses and to truly understand patients’ life stories— their stressors, diets, sleep habits, relationships, beliefs, and sources of meaning. Around this time, the Veterans Administration itself was beginning to shift away from a purely biomedical model of care toward a more integrative approach known as Whole Health. I was at the forefront of this change, embracing and initiating activities such as yoga classes, mindfulness training, self-care practices, and peer support groups—alongside the usual medications and therapy.

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While guiding others in their health, I also turned the lens on my own well-being. By middle age, I realized I had to practice what I preached if I wanted to thrive into old age.

Over the years, I have integrated several key health strategies into my daily life. Here they are, briefly:

Staying Active: I make a point to incorporate movement into every day. While living in North Dakota, the long, dark winters affected my mood and energy if I stayed indoors. So, I implemented daily walks—bundled up when necessary—to keep my body fit and my mind clear. This became much easier after I moved to Arizona, where winters are mild or, in the truest sense of the word, almost nonexistent.

Whole-Food, Plant-Based Diet: About fifteen years ago, I shifted to a predominantly whole-food, plantbased diet. Most of what I eat consists of vegetables, fruits, whole grains, legumes, nuts, and seeds, with minimal processed foods. I have found that this way of eating boosts my immune system and helps keep my weight and energy levels within an optimal range. It is a well-established fact that whole plant foods significantly reduce the risk of many chronic diseases, including heart disease, diabetes, and certain cancers —a tangible way of using food as medicine.

Mind-Body and Spiritual Practices: Thanks in part to my wife’s influence, I have explored many mindbody and spiritual practices. I have discovered the power of breathwork, yoga, qigong, mindfulness, meditation, and more. Living a life imbued with meaning and purpose—beyond an egocentric orientation—is an inner force that propels me forward with optimism and hope.

Human Connection: After more than four decades working as a psychiatrist, I have come to deeply appreciate the power of human connection. I nurture my relationships with family and friends, knowing that social support and love are more crucial to health than any medication. Whether through counseling others or being there for my loved ones, I have witnessed how empathy and attentive listening can truly heal.

All these dimensions—physical, emotional, social, and spiritual—became the enduring pillars of my wellness.

In my early 60s, I experienced a jolt: confronting one’s mortality is never easy. As I turned 60, I realized I likely had fewer years ahead than behind.

This realization sparked a sense of urgency to reflect and to create something meaningful. In 2016, I began writing my autobiography as a way to make sense of my life’s journey. Two years later, I completed it.

Not long after, the COVID-19 pandemic swept the world, and in the quiet months of lockdown, I was writing again.

Since 2020, I have written and published seven books.

Many of them explore themes of wellness, longevity, emotional resilience, and spiritual growth. They reflect not only what I have learned professionally, but what I have lived personally. Writing became another form of wellness practice for me, a way to connect with others and to share whatever wisdom I have gathered.

I have come to see health as more than a medical concept. It is a way of living, a multidimensional state of balance and vitality. It includes the body and the mind, but also the spirit and our relationships—with others, with ourselves, and with the world around us. It is shaped by our stories, our choices, our history, and our culture.

Looking back, it is astonishing how a frail little boy from the Bosnian wilderness grew up to live a life deeply entwined with health and wellness. It is the journey of a curious, sickly child who grew up to become a doctor and wellness advocate. True health is more than just the absence of illness. It is the vitality we cultivate through our habits, our sense of meaning, and our connection with others.

Zelko Leon 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. Over the years, he has practiced psychiatry in Fargo, North Dakota; Providence, Rhode Island; and Sedona, Arizona. He has held academic and clinical teaching positions at the University of North Dakota School of Medicine and Brown University. 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.

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Alisia Becker

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Directory Nina Flippance Therapeutic Arts Life Coach www.creativecompass.podia.com

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