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FM WELLNESS Quarterly Connection WINTER ‘26 | ISSUE 08

In this issue: Winterizing your Wellness The power behind mindfulness

Herbs to winter well

Regulation and the immune system

Ritual as a daily practice

FOR-GIVE for good

IN THIS ISSUE 4

Making It Sacred

A Practice Of Celebration

Herbs That Build Immunity

Mind And Mindfulness

YOU’RE INVITED!

Supporting Your Family’s Immune System

Winterizing Your Wellness

FM Wellness Collective Directory

Ritualizing your daily life

Forgiveness through journaling

Weathering winter well

Experiencing the mind as an enigma

Join us for FM Well Fest 2026

Discover how the nervous system can boost immunity

Nourish, Warm, and Thrive in the season

Find a practitioner perfect for your needs!

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

Randi Olsen Heinold

Director of Marketing: Director of Client Relations: Artist Sadie Rudolph Nichole Rae Lisa Madsen

Shannon Radcliffe Bueche

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

Magazine Creatrix: Sarah Jacobs Creative Edits: Melissa Pachak

Taylor Lee

Jennifer Enz

A Note from the Founder WINTER INVITES US TO SLOW DOWN, TO REST, AND TO TEND TO WHAT’S BENEATH THE SURFACE

As I write this, we’re in that quiet in-between space between Christmas and New Year’s, a time that feels slower, softer, and more spacious. It’s a natural pause, and a meaningful moment to reflect. I want to extend my deepest gratitude for the incredible support and growth of the FM Wellness Collective this past year. What we’ve built together, through connection, collaboration, and care, it has been truly special. This community continues to remind me that healing and wellness are stronger when we do them together. Winter invites us to slow down, to rest, and to tend to what’s beneath the surface. My hope for you is a season of gentleness, filled with moments of warmth, spaciousness, and time with the people you love. Thank you for being part of this journey. I’m so excited for all that’s ahead. Lots of love,

Melissa Pachak Founder of FM Wellness Collective

Making it Sacred: Ritualize Your Daily Life By Kim Hobbs As we step into a new calendar year, we are often stepping with the hope that ‘this year things will be different!’ Unfortunately that hope doesn’t provide a strong enough foundation for the body/mind to successfully act differently. The differences from one year to the next are both in and out of our control, so the inevitable failure of the ‘new year new me’ arrives, and what’s left is worse than what came before. More shame, guilt, and self-doubt that serve no purpose other than to be heavy on the spirit. Luckily, life is a spontaneous dance between balance and imbalance, harmony and dissonance, which leaves space for understanding, change, and mystery, all of which encompass the lifestyle practices taught in the Vedic tradition (Yoga, Ayurveda, Jyotisha) and all of which are available to us both at the transition to a new year, a new month, and even a new day. The spiritual teacher Ram Dass used the phrase “make it sacred” in his influential book Be Here Now, and he also said in so many words that you can live life like it’s a great weight on your shoulders or you can live life like it’s a dance, and through the teachings of Veda, you can transform your daily life into a sacred ritual, deepening your connection to your True nature and the natural rhythms of the universe which are really the same thing :)

The Vedas are texts filled with Sanskrit hymns communicating the divinely understood spiritual teachings that are foundational to Yoga, techniques for mastering/realizing your own mind, Ayurveda, daily habits and use of herbs to aid the process of mastery (yoga), and Jyotisha, the illuminator of karmic patterns that helps lead the way to self-realization, or mastery. The time tested teachings of Yoga and it’s sister sciences as we call them, Ayurveda and Jyotisha, provide the tools for nurturing your foundation, the earth of your being, so that you can grow, flourish, and flower in the ways that your heart desires throughout your life. It supports change and life’s uncertainty in that the practices serve to regulate and fortify your body’s central and peripheral nervous system through ritual and time spent in sacred, lively stillness. The practices require patience and devotion, which means they’re not ‘bio hacks’ or produce immediately sensed ‘somatic releases (2),’ however, they work on the level of your subtle body, gently coaxing your whole being from the inside out back to a state of equanimity. The ways in which yogic practices serve the body/mind of each individual person are endless because the diverse aspects of each person are infinite. That being said, selfcare, healing, and daily practice, or sadhana, will shift depending on the season, the day, or the year. Some practices are meant to do daily at specific times, and some are meant to dance in and out of your weekly or monthly rituals. All in all, Vedic practices are spiritual, self-care rituals aimed to enliven, nurture, and stabilize your whole being as you uniquely experience life. So let’s make it sacred! Below you will find 3 accessible practices that will help you ritualize your daily life. You don’t have to do them all, maybe just one to start, but once you’ve learned them, they’ll be available to you whenever you’re ready :)

1. Swara Yoga

Swara Yoga is “aligning with the heavens” according to my jyotishi. The word Swara in Sanskrit means a sound, but it also means the flow of air through one nostril and then the other. Each nostril is viewed as a doorway to the inner, energetic body known as the pranamayakosa and connected to the two luminary planets in space: the sun, surya, and the moon, chandra.

By controlling which nostril is dominant when you wake up each day and take your first step of the day with that same side foot, you align yourself with the unseeable grasp the two most important planets in our system! You align with the rhythm of day and night, action and rest, which allows you to move through day to day ups and downs without losing control or getting out of step with the energetic rhythm of the earth. So how do practice swara yoga? When you wake up, instead of getting lost in thoughts about the day ahead or the night before, drop your awareness to your heart center at the middle of the chest, maybe even place your left hand there to feel your heart and body; take 3 intentional breaths at a comfortable, organic rhythm without force. Then, sense or physically check by placing a finger under your nose which nostril you’re breathing out of- left or right, and from there you’ll decide how you need to orient on a specific day of the week. Left Nostril/Foot: Monday, Wednesday, Thursday, Friday • These days of the week are more closely associated with the qualities of chandra, or the moon, having benefic qualities and so we begin by breathing out of the left swara and taking the first step of the day with the left pada, or foot. To change your breathing to flow through the left nostril if you wake up right side dominant, lie on your right side and take 5-10 breaths, then place a finger under your nose or sense to check that you are breathing out of your left nostril. Right Nostril/Foot: Tuesday, Saturday, Sunday • These days of the week are more closely associated with the qualities of surya, or the sun, having malefic qualities and so we begin by breathing out of the right swara and taking the first step of the day with the right pada, or foot. To change your breathing to flow through the right nostril if you wake up left side dominant, lie on your left side and take 5-10 breaths, then place a finger under your nose or sense to check that you are breathing out of your right nostril. You might have noticed that opposite side inspires the opposite nostril to come alive; opposites attract!

Once you have taken several breaths from the appropriate nostril for that day, place both feet on the ground, feeling the earth beneath you for a moment, stand, and take your first step with the same side foot, aligning your body, mind, and spirit for the day ahead. Tip: Write down the day with L or R next to it and place it by your bedside so you don’t have to think; you can just roll over a sneak a peak at your cheat sheet. And if you forget when you first wake up, there’s no reason you can’t begin your day again and again from any moment. Don’t worry about being exact, focus on creating a ritual for slowing down and intentionally starting you day on the correct foot, so to speak

2. Honor Sandhi, or Transition Points

In Sanskrit, the word sandhi is also related to sound, like swara, but sandhi represents juncture points or transitions between two parts. My teacher Kaya often refers to sandhi as a threshold; a place where one part has ended but the next part has yet to begin, or the middle ground within the doorway. In modern culture, we blow past the threshold with no regard. We do not honor transitions; we rush through them to get to the next desire or to avoid the next problem. Slowing down daily to honor transition points from sleeping to waking, morning to afternoon, day to night, allows our body, mind, and spirit to remain in rhythm with the earth and to be supported in unseeable ways as we complete our daily tasks. One sandhi in particular I’d like to invite you to honor is from the first half of the day to the second, before lunch to after lunch. Do you ever leave a little space between for rest? Instead of the ‘afternoon caffeinated pick me up’ to survive, try 1 minutes of sama vritti pranayama , or box breathing as it is now called, lie 3 down for 5 minutes in your office on your left side, or read an inspirational passage or a short chapter in a novel. Take even just a few minutes to ‘do nothing’, be counter or unproductive for a bit and honor how far you’ve come in the day before embarking on the rest of the journey before bed and it all begins again.

3. Pada Abhyanga, or Foot Massage

Abhyanga is an Ayurvedic practice of full body, self oil massage. It serves to not only soften the skin, but to deeply nourish the tissues, organs, and systems in your physical body and your pranamayakosa, or energetic body. Pada Abhyanga is foot massage, and it is the perfect way to end the night. The feet are the physical and energetic end of the body, and bedtime is the end of the day/night that you are living. Pausing at the bedtime sandhi and honoring the end of another cycle of time allows your body, mind, and spirit to fully re-align and prepare to receive all the benefits of deep rest that come when we sleep. Pada Abhyanga triggers the body/mind to relax, the nervous system remains more easily in a para-sympathetic state, which allows the body to heal on it’s own from the traumas of the day, year, or lifetime before.

You can use any natural, preferably organic, cold pressed oil, but don’t be afraid to grab the olive oil from your cabinet, even if it’s not organic! Start where you can and go from there- it’s the beginning the ritual that is the most important part. Specifically, sesame oil is recommended and it can be infused with sandalwood, frankincense, lavender, or any soothing aroma. The sense of smell is associated with grounding or the element earth, so you’ll want to choose an essential oil or herb that is pleasing to you specifically so that it helps you feel grounded, a necessity for good sleep. Sesame oil itself has a nutty scent which is grounding in nature, so there is also no need for additions. Jojoba, almond, and coconut oil are also good options if they agree with your skin.

These three practices invite depth and intentionality to everyday life, specifically to parts of our days that seem meaningless. By making even one minute of your day sacred and practicing a self-care ritual that is timetested and finally backed by modern science, you not only take control of your life, but you take care of yourself. Making life sacred isn’t in the grand gestures, big practices, releases, or promises made at the beginning of a new year, it is in the mundane, the consistent, and the devotion to living well everyday. If you’re interested in more personalized counseling on daily practices specific to you beyond these universally accessible ones, please reach out to kim@downtownyogafargo.com. I am a certified Ayurvedic Lifestyle Consultant, E-RYT 500 with over 4,000 hours of teaching experience, and owner of Downtown Yoga in downtown Fargo. Mostly though, I am a life long student of these beautiful teachings. Immense gratitude to my teachers for sharing this knowledge with me and supporting me in my own study and practice of what I share with you; any mistake in information is my own, not theirs.

1* The word karma can be accessibly translated to mean action or momentum of past action affecting the present circumstance of one’s life. 2* The word somatic is rooted in the Sanskrit word Soma, which describes the nectar of immortality; it is also another word used for Moon and is said to drip from a full moon at the center of the head, nourishing the subtle body hidden behind the annamaya kosha, or the physical layer of the body that can be understood with the 5 senses. 3* sama- balance vritti- chatter pranayama- unleash life force = balancing the chatter of the 3 body/mind by inviting prana to flow in a particular way through the equal parts breathing pattern (box breathing).

Kim Hobbs Owner of Downtown Yoga Fargo and Lead Teacher of Peaceful Warrior Yoga School, Kim Hobbs lives, shares, and stewards the teachings of Vedanta- the path to onenesswith the guidance of her teachers through lineage based studies. Kim received 500 hours of yoga teacher training through Peachtree Yoga Center in Atlanta, Ga and has since committed her life to continue learning and sharing the practice of yoga.

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

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A PRACTICE OF

Celebration By Artist Nichole Rae | Art of Daily Practice

I Invite You to Practice With Me You will need a journal and a pen. Feel free to read this article all the way through, and then join me in celebration. Repeat after me: “I For-Give + Release all the ‘feels’ that come with the beginning of a new year.”

You are doing really good. Let’s keep going. This part of the practice helps create S P A C E for the good vibes of celebration.

Let’s keep clearing space. Repeat after me: “I For-Give + Release the ‘R’ word—resolutions.” “I For-Give + Release the pressure to change things or fix things.” “I For-Give + Release my ‘should’ list—and while we’re at it—my ‘to-do’ list.” “I For-Give + Release the pressure and expectations I put on myself.”

When our mind and heart are full of heavy things, it becomes challenging to truly see —to see with the Light—what we most need. Often, these needs are also the desires of your heart, also known as your vision. We’ll get to all the good vision vibes shortly.

Let’s Work With the “F” Word Hey now... we’re talking about the word For-Give. This beautiful little word—spelled f-o-r-g-i-v-e—carries powerful energy. Notice that forgive contains the word GIVE. I invite you to see it as two separate parts: For and GIVE. The dash between them is symbolic of your mind and heart. You’re welcome to draw a heart where the dash is.

Take a moment in your journal and write the affirmation below on a page: For-Give + Release _________________________ Fill in the blank with anything that feels heavy on your heart or in your mind. Write this affirmation for every line you write down. This matters—it helps you remember that you forgave it when you begin to experience a shift in how you think, feel, or see the situation. It also strengthens your belief in the practice. Now take a breath with me. I know it’s a new year, and the last thing you may want to do is look back. Still, it’s important to clear space and document your #Wins from the year that just came to a close. This practice has been with me for years. It has helped me shine light on the small moments that unfolded and feel proud of how far I’ve come—even when my mind tells me otherwise. Now It’s Time to Practice Pick up your pen again. Give yourself five to eight minutes to start. If you feel the energy flowing—and it often does right around this time—keep going. This practice moves like ocean waves. You write—the wave comes in. You pause—the wave goes out. Allow yourself to embrace the rhythm. When you practice, you are moving toward Love. Love carries what you need and guides you into the space within yourself. I AM with you. Ask yourself: • What felt heavy last year? • How do I feel? • What was challenging? Let whatever arises come forward and meet it with the affirmation: “I For-Give + Release.”

You may be surprised by what shows up—things you didn’t expect. That’s okay. Just keep laying them down on the page. You can practice this out loud, silently, or through writing. These are the three ways to practice. If it all feels like a blur, simply write: “I For-Give + Release all the feelings from the year.” “I For-Give + Release the year and all that felt heavy.” You’re doing great. We’ll return to this practice again when we document our intentions and vision for the new year. For now, let’s shift into celebration. Documenting Your #WINS Before we move further, meet your journal again and document your #Wins. Use the # (hashtag) symbol to record them. Wins include both big and small moments— anything that went well. I know I’m asking you to reflect on 365 days, so be gentle with yourself. If it helps, start with the last month. Reflect on different areas of your life such as health and wellness, self-care, work or career, relationships, home, travel, and hobbies. If something sneaks in to distract you, meet it with the For-Give practice. For-Give + Release anything that tries to punk you during this process. (Yes, I said punk—because that’s what it can feel like sometimes.) Your mind will want to pull you away, and that too is part of practicing. Write your journal header like this: #WINS Instead of numbering your list, simply place a # before each win. For example: #WINS #Practiced yoga #Went to bed earlier #Took baths #Went on a date #Saw a friend in Hawaii #Cleaned out my closet #Attended community events #Woke up earlier for myself

If it happened only once, it still counts. A win is a win. Allow yourself to reflect, keep the space open, and both small and big moments will begin to reveal themselves. Have fun with this practice. The little things, over time, become something big.

Your vision list might include how you want to feel, where you want to go, what you want to create, or how you want to live. Allow yourself to desire what you desire. These longings are yours for a reason. Be brave here. Not easy. Not hard. A practice.

Honoring the Year That Was You’ve now celebrated the year you just completed. For the past six years, this has been part of my New Year practice.

Here’s the beginning of my list:

We often want the year to simply end so the next one can begin. Still, it matters to honor the full 365-day journey that led you here. This practice isn’t easy. It isn’t hard. It’s simply a practice. I AM proud of you. (Insert the song “Let’s Get This Party Started!”)

VISION Speak at more events Travel to the ocean Expand my work Feel at ease with myself Embrace my changing body Quality time with my nephew Keep saying yes to new things Strengthen my physical body Teach more yoga

Now repeat after me: “Happy New Year to me!” That one was just for joy. You’re welcome. Holding Space for Vision As we begin a new year, it’s important to go slow. There is nothing you need to have done on January 1st—or the 7th, or the 18th, or the 26th. I give you full permission to do nothing this month except meet yourself in practice and hold space for your vision—the desires of your heart.

From Vision to Intention We bring vision into motion through intention. If vision is the car, intention is the gas. Use the affirmation: “I Carry the Intention To...”

Vision cannot be forced. Still, it knows when it’s a new year, and it often comes to meet you. Notice how it feels to have a full month to simply be with your present self.

Write it for each item on your vision list. It may feel repetitive, but there is power in writing each one individually. From there, break each intention into smaller steps—still using the same affirmation.

Your Vision List Turn to the back of your journal and title a few pages: VISION

For example:

As things arise—desired feelings, experiences, adventures, or tangible things—write them down. You may also keep a vision list on your phone and transfer it later. Vision often appears when you least expect it. When you hold intention, more will come. If your mind jumps in with questions like How will this happen? or You don’t have the resources, meet it with your For-Give practice. The ego loves to punk us during vision work. Stay close to forgiveness—it keeps the space open for Love to lead.

I carry the intention to speak at more events. I carry the intention to create content that shares I speak at events. I carry the intention to attend events to connect with like-minded people.

These steps resemble a to-do list, but without pressure. Intention holds space rather than demands outcomes. As you practice, momentum builds. Vision begins to move.

Closing the Practice This time of year invites us to gently tuck into our vision and allow it to unfold. When pressure arises, return to your practices. They will guide you. Practicing gives us room to rise and fall, pause and return, expand and soften. It allows us to show up fully when we can and meet ourselves gently when we can’t. This Practice of Celebration is an invitation to connect with your present self, create space within, and cultivate your vision. Nothing more. Nothing less. It is an invitation to move toward Love and let it show you the way. I AM honored and grateful to practice with you. ~ Artist Nichole Rae WORK WITH ME: artofdailypractice.com | 1:1 Virtual Guidance + Healing Sessions | Group Events | Creative Tables | Corporate Team Building | Online Courses | Shop

Artist Nichole Rae Artist Nichole Rae is a guide and teaches the Art of Daily Practice, a healing arts practice. She has been creating for over 15 years and has a selftaught background in art journaling and mixed media book arts. She has been practicing for 10 years in metaphysical healing and using creative journaling and affirmation practices to inspire one's creative spirit and connect one to their present self.

Photos by Katie Lewis

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HERBS THAT HERBS THAT BUILD BUILD YOUR Y OUR IMMUNITY IMMUNITY — — AND HO AND HOW W TO TO USE USE THEM THEM by Penny Stadick

In today’s world, supporting a strong and resilient immune system is more important than ever. Alongside healthy lifestyle habits like sleep, good nutrition, and stress management, herbs can play a powerful role in nourishing and fortifying your body’s natural defenses. Many immunesupportive herbs have been used for centuries in traditional healing systems, and modern research continues to affirm their benefits.

In this article you’ll find some of the most accessible, effective, and timetested immune-boosting herbs—along with practical ways to use them safely at home.

ELDERBERRY(SAMBUCUS NIGRA) ELDERBERRY(SAMBUCUS NIGRA)

Elderberry is one of the most beloved immune herbs thanks to its rich antioxidant profile and antiviral activity. It’s traditionally used to shorten the duration of cold and flu symptoms and strengthen upper respiratory health.

Benefits Helps the body mount a quick immune response Rich in vitamin C, flavonoids, and anthocyanins Supports healthy inflammation levels How to Use Syrup: 1–2 teaspoons daily for prevention, or every 2–3 hours at the onset of symptoms. Tea: 1–2 teaspoons dried berries simmered 20 minutes. Gummies: A fun and kid-friendly immune booster. Safety: Avoid raw berries and leaves (they are toxic). Use caution in autoimmune conditions.

ECHINACEA (ECHINACEA ECHINACEA (ECHINACEA PURPUREA // ANGUSTIFOLIA) PURPUREA ANGUSTIFOLIA) Echinacea is a powerful immune stimulant best used at the first sign of illness. It can activate white blood cells and help the body resist infection. Benefits Activates immune cells like macrophages Shortens duration of colds and infections Supports lymphatic movement How to Use Tincture: 1–2 dropperfuls every 2–3 hours at onset of symptoms. Tea: 1 tablespoon dried root/leaf steeped 20 minutes. Capsules: 300–500 mg, 2–3 times daily when needed. Safety: Short-term use is best. People with ragweed allergies should test carefully.

ASTRAGALUS ROOT ASTRAGALUS ROOT (ASTRAGALUS MEMBRANACEUS) (ASTRAGALUS MEMBRANACEUS) Known as a “deep immune tonic,” astragalus strengthens long-term immunity rather than offering quick stimulation. It is ideal for building resilience during cold and flu season. Benefits Activates immune cells like macrophages Shortens duration of colds and infections Supports lymphatic movement How to Use Tincture: 1–2 dropperfuls every 2–3 hours at onset of symptoms. Tea: 1 tablespoon dried root/leaf steeped 20 minutes. Capsules: 300–500 mg, 2–3 times daily when needed. Safety: Short-term use is best. People with ragweed allergies should test carefully.

GINGER (ZINGIBER GINGER (ZINGIBER OFFICINALE) OFFICINALE)

A warming, antimicrobial, and anti-inflammatory herb, ginger boosts circulation—helping immune cells move more effectively throughout the body. Benefits Anti-inflammatory and antioxidant Supports digestion (a key part of immunity!) Helps clear congestion and warms the body How to Use Tea: Fresh ginger sliced and simmered 10–15 minutes. Honey infusion: Ginger stored in raw honey for a soothing remedy. Syrup: Combine with lemon and honey to support cold/flu recovery. Safety: May aggravate acid reflux in some individuals.

GARLIC (ALLIUM GARLIC (ALLIUM SATIVUM) SATIVUM)

Called “nature’s antibiotic,” garlic has potent antibacterial, antiviral, and antifungal properties. It supports immune strength and can help prevent infections. Benefits Strong antimicrobial activity Rich in sulfur compounds that support detox pathways Supports cardiovascular and respiratory health How to Use Raw: 1 clove daily, crushed and eaten within 10 minutes to preserve allicin. Fire cider: Infuse garlic with onion, ginger, horseradish, and apple cider vinegar. Food as medicine: Add generously to meals during cold/flu season. Safety: May thin the blood—use caution before surgery or with anticoagulants.

TULSI // HOL TULSI HOLY Y BASIL BASIL (OCIMUM (OCIMUM SANCTUM) SANCTUM)

A beloved adaptogen from Ayurveda, tulsi supports stress resilience—which is essential for healthy immunity. Benefits Strengthens immune system over time Reduces stress hormones (cortisol) Supports respiratory health and mental clarity

How to Use Tea: 1–2 teaspoons dried leaf steeped 10 minutes. Tincture: 1–2 mL, 2–3 times daily. Infused honey: Wonderful in warm water during cold months. Safety: Mildly stimulating—avoid late at night if sensitive.

REISHI MUSHROOM REISHI MUSHROOM (GANODERMA LUCIDUM) (GANODERMA LUCIDUM) Reishi is a deep immune-modulating mushroom used traditionally for longevity and vitality. Unlike stimulants like echinacea, reishi balances immune responses—especially helpful for chronic or depleted conditions.

Benefits Modulates immune function Supports respiratory and heart health Acts as an adaptogen for stress How to Use Decoction: Simmer slices or powder for 30–60 minutes. Tincture (dual extract): 1–3 mL daily. Capsules: Long-term use for immune health and stress reduction. Safety: Rare digestive upset; overall very gentle.

ELDERFLOWER ELDERFLO WER (SAMBUCUS (SAMBUCUS NIGRA FLOS) NIGRA FLOS) Sister herb to elderberry, elderflower is soothing, antiinflammatory, and excellent for early cold symptoms— especially congestion and fever. Benefits Supports the lymphatic system Relieves sinus congestion Encourages gentle sweating to break fevers How to Use Tea: 1 tablespoon per cup, steeped 10 minutes. Blend: Combine with mint and yarrow for a comforting cold-care tea. Safety: Generally safe for all ages.

HOW HO W TO TO USE USE IMMUNE IMMUNE HERBS HERBS EFFECTIVELY EFFECTIVEL Y

✔ 1. Use tonic herbs daily during cold and flu season Astragalus, reishi, tulsi, and garlic work best when taken regularly.

✔ 2. Use stimulating herbs at the onset of illness

Echinacea, elderberry, ginger, and elderflower shine when taken frequently for short periods.

✔ 3. Support the whole system Immunity isn’t just about fighting germs—herbs that help sleep, digestion, and stress (like tulsi and ginger) also play essential roles.

✔ 4. Listen to your body

Not every herb is right for every person. If you are pregnant, nursing, taking medications, or have autoimmune conditions, consult a qualified clinical herbalist or healthcare provider.

SIMPLE DAILY IMMUNE TEA BLEND

SIMPLE DAILY Use this blend throughout fall and winter: 1 part astragalus IMMUNE TEA BLEND 1 part tulsi 1 part ginger ½ part elderberry (simmer 20 minutes before adding other herbs)

Directions: Simmer elderberry and astragalus for 20 minutes. Remove from heat, add tulsi and ginger, steep 10 minutes. Drink 1–3 cups daily. Final Thoughts: Herbs offer gentle yet powerful ways to nourish and strengthen the immune system. Whether used as daily tonics or fast-acting helpers when illness strikes, these plants can help you stay resilient, energized, and balanced all year long.

Penny Stadick

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.

Mind And Mindfulness The Enigma of the Mind

The mind is a complex and fascinating entity—mysterious, invisible, and hidden from plain sight. We cannot see, touch, or measure it, yet it is the essence of who we are. Our mind is our innermost feeling of being alive and present, the lens through which we experience ourselves, others, and the world. It is a time traveler with the ability to reflect on the past and envision the future. It also refers to our consciousness, the experience of knowing with awareness. But the mind also includes the processing of information independent of awareness. Generally speaking, information processing begins with perceiving the stimulus, encoding and storing the perceived information, retrieving it, making decisions on what to do, and then enacting it. Do you recall the famous iceberg metaphor about the mind? Imagine that 90% of the mind’s activity is beneath the surface of our consciousness! Like a computer, the mind performs most of its tasks quietly, without troubling us, all in the service of our survival and well-being. The mind can be considered the source of everything—from perceived sensations and feelings to thoughts and the initiation of actions. Consequently, the mind has the ability to choose and to experience change, allowing us to truly “have the time of our lives.”

by Zelko Leon

TWhat is the Mind?

He argues that the mind is a dynamic regulatory process of energy and information flow which is both embodied in the structures of our nervous system and embedded in the relational space shared with others. With this definition, Siegel enters into the domain of the unity of all that exists as a flow of energy with the capacity to form patterns that we call information. This unified vision of reality is a recognition that our mind is a product of both biological and cultural evolution, which is experienced by the mind as a regulated, shared, and embodied process.

However, the mind isn't solely contained within the brain. It is also embodied, Having a body influences the interaction of the mind with the surroundings. The condition of the body gives rise to the emotional states of the mind. The rejection of previously held mindbody dualism places the body in the central role in the process of creating our mind. I remember that Freud wrote about the “body-ego” as the first manifestation of the mind that develops out of self-perceptions of the body around which all other perceptions of the self are grouped, including individual memories, sensations, ideas, wishes, strivings, and fantasies.

The mind is filled with thoughts, feelings, sensations, observations, memories, beliefs, and actions. These mental contents are always present and operate in the privacy of our minds as an expression of the mind’s subjectivity. This rich inner world is known only to us in its original form. Siegel indicates that one of the foundational features of the mind is that it is a complex system and that self-organizing is a way in which a complex system regulates itself. Under optimal conditions, the mind is self-organized in a manner that contains differentiated aspects that are connected integrated from both the inside (internal attunement) and the outside (interpersonal attunement). Thus, the mind exists, not only in the inner space but also in the relational space

Traditionally, the mind is considered the product of a brain (“Mind is what brain does”) (1). The proponents of this frequently held view claim that the mysterious nature of the mind, such as subjectivity, awareness, etc., will be revealed to us in due time with the progress of neurosciences. The direct proof that there is a strong relationship between the brain and the mind is the impact of physical brain alterations on the mind, such as traumatic brain injury and substance abuse. Both are capable of altering the mind in a profound way.

Other proponents refer to the mind as a social process arising out of interactions within families and cultures. Language, thoughts, feelings, and our sense of identity are generated from the connections we have with other people. Relationships are the containers where our lives take place, bringing about the experience of who we are, and freeing, or constraining who we may become. This process begins on the day of our birth (or even earlier) with the interchange of energy and information with our caregivers. The “templates” about the world, others, and ourselves are transmitted automatically by these interactions and become mental representations that shape our experiences. These so-called core beliefs, which we are usually not even aware of, could determine the course of our lives. We repeat them silently and automatically so that they become a kind of self-suggestion.

Definition of the Mind

One of the longtime scholars of the mind, Daniel Siegel attempts to reconcile these seemingly contradictory notions regarding the nature of the mind (2).

Negativity Bias of the Mind

All of us are exposed to the same outside world and its informational messages. We filter and transform this complex outside reality using the inner lenses of our mind, which possess tremendous power in filtering input through our expectations, beliefs, and past experiences. It operates via prediction, always comparing incoming information to what it already knows, expects, or believes. Our mind has a strong tendency to monitor the environment to detect signs of danger and react with a “freeze, fight, or flight” response. Our evolutionary-designed brain operates following the principle “better safe than sorry.” As a result, we have a very efficient physiological stress response system with the tendency to get stuck in the on-position due to our minds generating anticipatory thoughts about what is coming next.

Hence our mind is “hard-wired” to look for the bad news. It zeroes in on it while losing sight of the big picture and reacts intensely to anything that is perceived as a threat. Day after day, this “negativity bias” builds storage of memories hidden away from our awareness, which creates a gravitational force influencing perception, mood state, self-worth, and the overall tone of our subjective reality. With the passage of time, these negative states get incorporated into the fabric of the brain, strengthening the “freeze, fight, or flight” response and a defensive or reactive mode of existence. Rick Hanson refers to this tendency of mind as Velcro for negativity and Teflon for positive experiences (3). Such a mind’s propensity in modern times can lead to unnecessary and excessive fears, anxiety, depressive and traumatic symptoms, deterioration of interpersonal relationships, and social conflicts. Another aspect of this “Velcro” mind is to avoid anything painful and seek out pleasurable experiences. To top it all, we constantly compare ourselves with others and come short in domains like attractiveness, wealth, intelligence, and success. Basically, our mind likes to complain, “If it’s not one thing, it’s another.” Theodor Roosevelt called this mind tendency “thief of joy” because of feelings of deep dissatisfaction, guilt, or remorse that may even lead to self-destructive behaviors. Technical terms used by mental health professionals to label these mind tendencies are experiential avoidance, resistance, defensiveness, and projection. All of them, at the minimum, lead toward chronicity of discontent expressed with the phrase “what you resist persists,” or, in the worst-case scenario, toward mental and physical disorders and illnesses. I wrote about this mind “problem” in this way:

“We cannot help having minds that are driven to avoid unpleasant things and approach rewards; compare ourselves with others and feel inadequate; seek the company of loved ones and grieve when we lose them, and have awareness of our own mortality” (4).

How to Cultivate the Mind Away from Suffering These are some of the reasons why the mind creates suffering, as per Buddha's teachings. But there is a way out, which is the cultivation of the state of mind that leads to freedom from suffering. We call that state of mind mindfulness. Buddha used the Pali word Satipaṭṭhāna. The literary translation is “To Keep Attention Inside.” The practice of mindfulness is thus the training of the “mental muscle” of the mind called awareness. And with that, it is the awareness of the present moment with acceptance. The present moment experience that one attends to can take many forms, including body sensations, emotional reactions, mental images, inner talk, and perceptual experiences. Practicing mindfulness leads to an increased capacity to handle any subjective experience rather than avoid it, push it away, or distract ourselves from it. Therefore, one is able to make smart choices instead of being reactive or dependent on mood states. Jon Kabat-Zinn defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally in the service of self-understanding and wisdom” (5).

The Three Skills of Mindfulness The three skills of mindfulness are concentration (focused attention), open monitoring (awareness without content), and acceptance (everything that arises). During concentration practice, we hold the object of our attention in focus. We learn to observe clearly as if sharpening the image on the microscope. Usually, the object of concentration practice is either breath or sensation, but it could be a word (mantra), candle, or mala beads, just to name a few. The goal of open monitoring is to learn not to attach to the content of the mind. Another term frequently used instead of open monitoring is witnessing. We simply witness everything and are present in whatever is happening, such as thoughts, feelings, memories, sounds, smells, and bodily sensations, maintaining a restful but alert state of non-judgmental observing. In open monitoring, awareness of the background of experience comes to the foreground, as we develop the ability to rest in a stable sense of “pure” experiencing. By practicing acceptance, we learn to soothe and comfort. This mental orientation relates both to self and others. We desire the well-being and happiness of self and all others. In this process, we further develop empathy, altruism, generosity, love, and wisdom.

How to Practice Mindfulness Meditation Let me now refer to my essay Why we need to meditate, to explain how to practice mindfulness meditation. “Many find meditation difficult or claim they are unable to meditate because they have a “restless” mind. If we compare the practice of meditation with physical exercise, we can divide it into categories of informal (e.g. walking the stairs instead of taking the elevator to the sixth floor), formal (e.g. going to the gym or fitness center and exercising under the guidance of a trainer) and marathon (e.g. long-distance running, change of diet and lifestyle, etc.). Mindfulness meditation can be understood as a mental exercise that can be practiced informally, formally, and as a marathon.” Examples of informal practice include: Paying attention to the environment. Try to experience the environment with all your senses - touch, sound, sight, smell, and taste. Living in the present moment. Pay attention to everything you do, such as eating, showering, brushing your teeth, talking, etc. Accepting and treating yourself as your best friend. Concentrating on breathing. When you have negative thoughts, sit down, take a deep breath, inhale, exhale, and close your eyes. Sit and breathe consciously for at least one minute. Examples of formal practice include: Conducting a body scan. Lie on your back with your legs outstretched, your arms at your sides, and your palms facing up. Focus slowly and deliberately on each part of the body, from head to toe or toe to head. Be aware of all the sensations, emotions, or thoughts associated with each part of the body. Sitting meditation. Sit comfortably, back straight, feet on the floor, hands on your knees. Breathe through your nose and pay attention to the breath as it enters and exits your body. If physical feelings or thoughts interrupt your meditation, pay attention to that experience, and then return to breathing. Walking meditation. Find a quiet place and start walking slowly. Pay attention to the sensations of walking, standing, and subtle movements that maintain balance.

“Marathon” meditation is associated with a retreat from normal life into the isolation of a temple or meditation center where there is no speaking except with the teacher. This means no conversation during long hours of meditation, eating, yoga, journaling, reading, and other activities. By removing all distractions and verbal communication, one can achieve a state of deep contemplation, personal reflection, and transformation (4).

Mindfulness-Based Interventions The 8-week mindfulness-based stress reduction (MBSR), developed by Jon Kabat-Zinn at the University of Massachusetts Medical School, is the earliest and best-known mindfulness intervention program (5). It consists of weekly 2–2.5 hours of groupbased classes, daily audio-guided home practice, informal practice, and a day-long mindfulness retreat. The typical session format includes formal meditation and/or mindful movement practice; group discussion of formal and informal practice experiences, and instructor-led discussion of new material. Over the past three decades, MBSR has stimulated the development of many other mindfulness-based interventions. Recently, there have been many mindfulness-based smartphones or internet-based apps. The best-known are Headspace, Calm, Inside Timer, and Smiling Mind. The effects of mindfulness-based interventions have been monitored in the published literature focused on the best research design (randomized controlled trials, RCTs). In the period of 20 years (1995-2015), there have been over 200 published RCTs (6). The earliest work with the MBSR program was related to treating chronic pain patients who were not responding well to traditional medical treatments. After that, many RTCs demonstrated benefits in improving biological markers of chronic stress, and the quality of life in fibromyalgia and irritable bowel syndrome. There is even stronger evidence that mindfulness-based interventions reduce depression relapse rates and improve the treatment of drug addiction. Also, several well-designed RTCs demonstrated a reduction of anxiety, depression, and PTSD symptomatology.

There is neurobiological evidence that mindfulnessbased interventions change specific brain areas that serve as a buffer against stress. There is an increase in the activity, cortical thickness, and functional connectivity of prefrontal regions that are important in top-down control of the amygdala. At the same time, there is decreased activity and functional connectivity of the regions important in the initiation of the fight-orflight stress response (amygdala and subgenual anterior cingulate cortex). In addition, there is increased activity and enlargement of the insula which is responsible for the enhanced awareness of bodily states and subtle bodily sensations. Increased activity and cortical thickness of the posterior cingulate cortex influence the improved focused attention and lessening of distractibility (7). Some individuals might be at risk, especially with intensive mindfulness-based interventions, such as a week-long retreat. Currently, it is recommended that people with a history of psychosis, severe trauma, suicide attempts, dissociative tendencies, and active use of substances, avoid “marathon” or other intensive mindfulness programs. In conclusion, we all can benefit from better understanding our minds by learning how to become “scientists of our own minds.” One of the most effective ways to achieve this goal is the practice of mindfulness. The expected outcome of this practice is the enhancement of focus, clarity, and wisdom, interrupting the functioning of the mind's autopilot, developing metacognitive awareness, responding skillfully, and living compassionately.

1. The Society of Mind, by Marvin Minsky, Simon & Schuster, 1968 2. Mind: A Journey to the Heart of Being Human, by Daniel J. Siegel, W. W. Norton & Company, 2016 3. Buddha’s Brain, by Rick Hanson, New Harbinger Publications, 2009 4. Reflections of a psychiatrist, by Zelko Leon, Independently published, 2022 5. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness, by Jon KabatZinn, Random House, 1990 6. Mindfulness Interventions, by J David Creswell, Annu Rev Psychol., 2017; 68:491-516 7. The neuroscience of mindfulness meditation, by Yi-Yuan Tang, Britta K Hölzel, Michael I Posner, Nat Rev Neurosci., 2015; 16(4):213-25

Zelko Leon

“Mindfulness meditation can be understood as a mental exercise that can be practiced informally, formally, and as a marathon.”

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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Supporting Your Family’s Immune System Through the Nervous System This Winter By Dr. Erika Wiger, DC, CACCP, Turning Point Chiropractic

Cold and flu season is officially here, and many families are looking for ways to stay healthy, boost immunity, and help their kids get through the winter with fewer sick days. At Turning Point Chiropractic, one of my favorite things to teach families is how closely the immune system and the nervous system work together. Your immune system and nervous system communicate constantly, and when the nervous system is balanced, the immune system can respond more efficiently. Chiropractic care helps support that connection so your body can adapt, heal, and stay resilient through the winter.

Chiropractic care and stronger immune function Your spine protects the nervous system, which acts as the body’s communication super highway. When there is stress or tension along the spine, it can interfere with how well the brain and body communicate. Chiropractic adjustments help restore proper motion and reduce this interference so the body can move out of a stressed state and into a more regulated, adaptable one. A balanced nervous system helps support stronger immune responses. During cold and flu season, this can mean you recover faster, get sick less often, or simply handle illness with more resilience.

Nervous system regulation for sleep, digestion, and seasonal stress Winter often brings extra stress, irregular routines, and less sunlight. All of these can affect your sleep and digestion, two major pillars of immune health. Gentle chiropractic adjustments help shift the body away from a sympathetic fight or flight pattern and into a more parasympathetic rest and digest state. When your nervous system can regulate properly, you sleep deeper, digest food more efficiently, and handle stress in a healthier, more balanced way. Those changes add up to stronger immunity all season long.

Why pediatric chiropractic can help kids who get sick more often Many parents bring their children into my office because their kids seem to pick up every cold that goes around school or daycare. Kids have rapidly developing nervous and immune systems, and they are constantly adapting to new stressors, growth spurts, and environmental changes. Gentle adjustments help support this development by improving nervous system communication, reducing tension, and enhancing the body’s ability to adapt. Parents often notice that their children sleep better, digest better, and recover faster from seasonal illnesses once their nervous system is functioning more smoothly.

Simple Ways to Support Your Nervous System at Home While chiropractic care is a foundational piece, your daily habits help reinforce that calm, regulated state. Here are a few easy practices you can add throughout your week: • Short walks, especially outdoors, to reset the nervous system (I know it’s cold, but bundle up, the fresh air and sunlight are so important!) • Deep breathing exercises that calm the vagus nerve • Gentle stretching or mobility movements • Meditation or quiet time • Prayer or gratitude journaling • Limiting screen time before bed • Staying hydrated and nourished with whole foods • Taking intentional pauses during busy days And remember, while no parent wants their child picking up every bug at school or daycare, getting sick from time to time is part of how a child’s immune system learns, grows, and becomes more resilient. Winter will always bring its share of germs. The goal of chiropractic care is not to prevent every sniffle, but to help your family’s bodies work the way they are designed, so you can move through the season feeling more resilient, more regulated, and better supported from the inside out. If you have questions about how chiropractic can help you or your child this winter, I am always here to help!

Dr. Erika Wiger As the proud owner of Turning Point Chiropractic, Dr. Erika Wiger, DC, CACCP is dedicated to providing the highest standard of healthcare to her patients. Dr. Erika specializes in preconception, pregnancy, pediatric, and family chiropractic care. At Turning Point Chiropractic, Dr. Erika’s ultimate goal is to help you achieve optimal health and wellness by identifying and addressing the root cause of any issue to help your body heal naturally

WINTERIZING YOUR WELLNESS

Nourish, Warm, and Thrive in the season

By, Sarah M Tee MPH, RD, LRD

What comes to mind when the holiday season approaches? Is it your favorite music playing softly over the radio? The warm, cozy feeling of twinkling lights on the mantle, or the quiet, dark mornings before the house wakes up? As we enter this season, I invite you to pause and ask: How can we nourish our wellness now—and carry it into what comes next? This year, we are not the January 1st goal-setters whose resolutions come and go like fleeting memories. Instead, we are the ones who choose to hug our current selves while gently reaching toward the version of us we are healing from.. We move beyond the what ifs, the I can’t do this, the latest TikTok trend, and the quick fixes that only last for a moment. My heart is that we learn to be patient with ourselves and extend grace in a world that thrives on 4

keeping us busy—too busy to think about ourselves. This season, how can we wrap ourselves in grace, joy, and hope. How can we recognize the person we once were, honor that they are still there, and begin to truly love the person we are today? As we approach the new year, I challenge you: don’t live for the flashing resolutions on your screen or the influencer begging for your attention to sell you their “next big thing.” Instead, ask yourself a deeper question: What do I truly want, and will I be happy and content if I get it?

Things you can do this season to create lasting change, listen to your body, and begin to love yourself well Nourish your body with foods that are realistic, satisfying, and made for you

aligns with your goals and place it proudly on your plate. Next, care for your micronutrients and fiber, by adding vegetables roasted to perfection: peppers, tomatoes, green beans, zucchini, mushrooms—each offering their own form of nourishment and vitality. Build a meal that is not only visually appealing, but also sustaining. Finish with a favorite dressing—homemade or

store-bought.

always

encourage

choosing options with simple ingredients, allowing your body to better recognize and use what’s provided in its natural form. To add a bit of spark and joy, you can add in some nuts for crunch, hemp seed for extra fiber and health fat, or microgreens for

Create habits that support not just the moment—but your future self.

added pop of color! Whether this bowl becomes part of your breakfast, lunch, or dinner routine, it sets you up to feel full, satisfied, and supported

Establish movement within your body, heart, and mind that supports you in everyday life.

Nourish Your Body Nourishing your body means choosing foods that fuel not only your goals, but also your soul. Picture a bowl or plate in front of you. Begin filling it with color—greens, a beautifully roasted sweet potato, quinoa, or wild rice as your base. Add protein to revitalize your body, build muscle, and give you strength. Choose what you enjoy—there is no wrong option, whether plant-based or your favorite locally sourced meat. Prepare it in a way that

throughout your day. Is it easy? Not always. But with time, it can become as natural as riding a bike.

Create Habits That Last

Move in a Way That Supports You

I don’t live for New Year’s resolutions—and I don’t recommend that you do either. What I do believe in is the power of starting—starting for you, at a time and place that feels right. Get

excited

about

your

goal,

and

remember the why behind it. This isn’t about chasing a body that isn’t yours. I encourage you to close your eyes and reflect: What do you truly want? Who do you want to be? What image are you working toward—and why? Once you reach that image, will you finally feel satisfied? Or will there always be another finish line? I’ve seen too many people fight endlessly for an ideal that never brings joy. True fulfillment often comes only when we step back, stop comparing, and ask: Who am I? What have I already given? And how can I empower myself moving forward? That is my hope for you this season—to find a path that is uniquely yours.

The

final

piece

movement—

movement that supports your body, heart, and mind in a way that is sustainable and energizing. So

many

programs

begin

with

excitement and end in burnout because they were never meant to last. As we age, our bodies change. They can grow strong again—but only if we meet ourselves where we are and build gradually. Instead of asking, Why can’t I do this? try starting slower. Build habits you can return to. Celebrate progress—lifting a little

weight,

needing

fewer

modifications, or simply showing up consistently. programs

Find that

instructors make

you

feel

are

virtual

connected and supported. Some

favorites

platforms like Nourish Move Love and The

Balanced

Life

Pilates—both

approachable and home-friendly. Did I mention they have FREE offerings? But wherever you are reading from, seek out spaces where you feel seen and where your pace is honored. Movement doesn’t have to mean the gym. It can be stretching, walking, strength training, quiet time, or even reading.

What

something

matters

you

can

choosing do—and

encouraging yourself along the way.

A Gentle Reminder This season, may you feel seen. May you feel worthy of the work you are doing—inside and out. One of my favorite practices with clients is choosing one to three words to

hold

onto

when

things

feel

overwhelming. Words that anchor you. Words that affirm your effort and your growth. Choose your word(s)today. Say it out loud. Don’t look back only at who you once were—be inspired by who you are becoming. May you ring in this new year with hope, a little more grace, and the right people beside you to help you thrive.

Sarah Tee Sarah Tee has been a Registered Dietitian since 2014 and the proud owner of Inspire Nutrition since 2016. Her passion is helping people discover the connection between food, health, and joy. Sarah takes an integrative and functional approach, blending evidence-based research and a holistic approach that truly fits each individual. www.inspirenutritionnd.com

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Our Values Community 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.

Connect. Empower. Thrive.