Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
In every walk with nature one receives far more than he seeks.
—John Muir
July has arrived, and with it, long sunlit days, vibrant greens and the call of the outdoors. This month’s issue of Natural Awakenings celebrates The Great Outdoors—not just as a place to explore, but as a space to reconnect with what it means to be human, whole and well.
Our feature story, "The Microadventure Mindset," encourages readers to find wonder and wellness close to home. You don’t need to scale mountains or traverse wilderness to experience nature’s magic. Sometimes, the greatest gifts come from a walk in the park, a backyard garden or a short bike ride that opens our eyes to the everyday splendor around us.
This issue also dives into practical, health-forward ideas to support your summer wellness. In our Conscious Eating department, we offer insight into protein-forward breakfasts—a simple, nourishing way to fuel your body for all that summer has to offer. These ideas are particularly helpful for maintaining energy levels during the season’s increased physical activity.
For our young explorers, the Healthy Kids department explores the power of outdoor play. More than just fun, time spent in unstructured nature play can help kids develop cognitive, emotional and physical resilience. From climbing trees to building forts, the benefits are boundless.
And while we’re out enjoying the sunshine, it’s essential to care for our skin. In our Healing Ways department, we highlight natural, healthy approaches to sun care—from nourishing, non-toxic sunscreens to after-sun remedies that soothe and support the skin’s healing process.
As always, this issue is grounded in our mission: healthy people, healthy planet. Whether you’re on a wilderness trail or your front porch, take a moment to breathe in the fresh air, listen to the birdsong and let nature do what it does best—restore and inspire.
Here’s to vibrant health and the beauty of the great outdoors,
Jordan Peschek, RN-BSN, Publisher
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Jordan Peschek
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Rising Phoenix Natural Health Offers Holistic Healing in Madelia
Dr. Brian Di Diego, a Naturopathic Doctor, father and U.S. Army veteran, brings a holistic, patient-centered approach to wellness through his practice, Rising Phoenix Natural Health, in Madelia. Offering a range of natural therapies for all ages, from children and infants to older adults, Dr. Di Diego works to address the root causes of health concerns while supporting the body’s innate healing ability.
Nearly half of adults in the U.S. have a chronic health condition, according to the American Heart Association, and that number increases with age. One in seven children and one in four adults has a mental health condition, according to the U.S. Centers for Disease Control and Prevention. Naturopathic medicine helps many people to find healing from a root-cause approach and can complement other healing modalities as well.
Dr. Brian utilizes many services for his patients including a non-invasive scan called Electro-Dermal Screening to help identify the path to healing, as well as homeopathy to help activate each patient’s natural healing processes. Constitutional hydrotherapy involves a series of hot and cold compresses that support digestion, immunity and nervous system balance, and he uses craniosacral therapy to help patients improve circulation and relieve conditions like PTSD, TMJ and headaches through gentle spinal and cranial adjustments. Sound therapy is also a part of his practice, as the use of vibrational frequencies promote emotional and physical well-being.
With a background in energy medicine, music therapy and shamanic healing, Dr. Di Diego is passionate about guiding his patients toward optimal health through natural, time-honored practices.
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Services include immuneboosting infusions, vitamin D injections, prescription weightloss programs and hormone support therapies tailored for individuals navigating perimenopause and menopause. Additionally, their peptide therapy, including Sermorelin, aids in metabolism, muscle growth and overall vitality. Infuse aims to provide safe, effective treatments that promote energy, recovery and long-term health.
Wallace’s journey to creating Infuse began early in her nursing career when she discovered her passion for helping people in their most vulnerable moments. She sought to support wellness beyond traditional health care. Her hands-on experience in patient care, combined with a deep commitment to holistic health, led her to develop Infuse as a way to help individuals achieve and maintain optimal health.
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Network Spinal Care: A Natural Approach to Well-Being at Optimal Wellness Solutions
Optimal Wellness Solutions located in Roseville is a wellness center that offers a holistic, multi-disciplinary approach to mind, body and soul. Dedicated to relieving stress and pain, transforming trauma, detoxifying the body and promoting lifelong health and vitality, their services include:
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Their mission is to help individuals heal physically, emotionally, mentally and spiritually through a diverse menu of holistic, integrative healing practices. The team at Optimal Wellness Solutions envisions a community of hope and healing that empowers individuals to lead vibrant, healthy lives.
Network Spinal Care
One standout service is Network Spinal Care, an evidence-based approach to wellness and body awareness. This technique uses gentle, precise touch to the spine, prompting the brain to develop new wellness-promoting strategies. Practitioners combine their clinical assessments of spinal refinements with the patient’s self-assessments of wellness and life changes. This approach fosters greater self-awareness and conscious awakening of the relationships between body, mind, emotion and human spirit. Through specific, low-force touches to the spine, Network Spinal Care helps the brain adapt to stress, dissipate tension, connect with the body’s natural rhythms and enhance overall well-being.
Optimal Wellness Solutions is located at 2489 Rice St. N., Ste. 130, Roseville. For more information or to schedule a session, visit RosevilleOptimalWellness.com or call 651-340-1233.
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U.S. Air Quality Is Declining
According to a report from the American Lung Association (ALA), approximately 156 million Americans, or 46 percent of the population, lived in areas with unhealthy air quality from 2021 to 2023, the period of analysis in the most recent report. This represents a higher number of individuals than at any time in the preceding decade. Bakersfield-Delano, California, was the region most affected by pollution.
The report suggests that the United States is experiencing a decline in clean air measures. Record-breaking heat, drought and wildfire smoke caused by climate change are damaging air quality throughout the country. The ALA’s analysis is based on official air quality monitoring sites maintained by federal, state and tribal governments.
An unrelated 2023 report from Stanford University, published in the journal Nature, estimated that wildfire smoke has undone about a quarter of the progress achieved under the Clean Air Act of 1963.
At-Home Cervical Cancer Screening
While the Pap smear helps diagnose more than 13,000 cases of cervical cancer annually in the United States, nearly a quarter of American women are lagging behind in their screening regimen due to various factors, including discomfort, pain, invasiveness or even traumatic experiences associated with the procedure. Recently, Teal Health, Inc. received approval from the U.S. Food and Drug Administration for an alternative cervical cancer screening device that can be used at home.
The Teal Wand enables individuals to self-collect vaginal samples using a swab, which is subsequently mailed to a laboratory for testing purposes, where it is analyzed to detect the human papillomavirus (HPV), the virus that causes nearly all cervical cancers. A clinical study demonstrated that the Teal Wand was as effective as a Pap smear in detecting early-stage cervical precancers. Among the study participants, 94 percent preferred the self-collection method over the Pap smear, and 86 percent expressed a willingness to maintain regular screening if provided with this alternative option.
Tick-Borne Disease Spreads to Mid-Atlantic States
According to a paper published in the Journal of Medical Entomology, scientists found ticks carrying babesiosis disease in several Mid-Atlantic states. The rare, parasitic infection lives in the blood of rodents such as shrews, chipmunks and mice, and can be contracted by humans through tick bites. According to the U.S. Centers for Disease Control and Prevention, babesiosis can attack red blood cells and cause flu-like symptoms, including fever, chills, body aches, nausea and fatigue.
Historically, the disease has been reported in the Upper Midwest and Northeast regions of the United States. In this study, researchers collected more than 1,300 black-legged ticks from Virginia, Maryland and Delaware and discovered that 2.7 percent of the ticks carried the babesiosis parasite. Although the incidence rate is relatively low, these findings underscore the importance of healthcare providers in these states to be vigilant for the disease and provide appropriate treatment to affected individuals.
CareyHope from Getty Images Signature/CanvaPro
The Greener Guide to Mid-Summer Moments
July welcomes the heart of summer, inviting a sweet pause as lawns stand emerald-thick, flowers burst into full bloom and tree canopies rustle like whispers between best friends. Spring’s work now pays dividends, and a touch of care keeps the show going. Set mower blades at three inches for high and dry cuts, give one deep dawn watering each week when rain is scarce and scatter a thin blanket of compost to feed soil life.
With essentials tended, the outdoors becomes a stage for gathering family, friends and neighbors. Blankets beneath leafy shade trees host relaxed potlucks that drift into twilight, followed by magical “I spy” sightings of fireflies and stargazing. Sprinklers arcing across the grass on warm afternoons invite kids of every age to skip through cool mist and share laughter. Backyard cookouts and bonfires welcome quiet stories where soft music floats like butterflies on summer air.
Mid-summer moments pass in a blink, but shared wonder roots them in memory. Enjoy creating many backyard memories this summer.
Patti Beres is the owner of Be Green Pro LLC, sustainable landscape services, in southeastern Wisconsin. For more information, call 262-361-4034 or visit BeGreen.pro.
When all else fails, take a vacation.
—Betty Williams
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SPORTea®: A Natural Energy Booster for Every Body
In a world buzzing with artificial stimulants and sugar-laden beverages, finding a clean, healthful energy source can feel like a quest. Enter SPORTea®, a revitalizing, all-natural beverage created by a renowned Colorado herbalist and tailored for active lifestyles. Heralded as “The Ultimate Daily Beverage®”, SPORTea® is more than just a drink—it’s a wellness companion designed to support the body, mind and spirit with every sip.
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Sacred Self: Simple Tools for Self-Support
Barb Ryan, founder of Wisdom Sister Studio, near Minneapolis, delivers a supremely helpful and simple guide to mindfulness practices. Sacred Self: Simple Tools for Self Support is an accessible guide to 11 simple mindfulness practices to cultivate a centered presence.
She also includes six practices she calls “One-Hit Wonders” to be used when anxiety hits with a sudden vengeance. She includes an applications guide that highlights common scenarios and the best practices to use in those situations. It’s a simple and powerful guide.
One reader says, “Each evening, I randomly choose a practice to use as a calmer before bed. I’m learning the ones that suit me
best and sleeping better.” One of her clients bought multiple copies to share with family and friends. She says, “Barb has shared these practices with me over the years, and I’ve had success using them. I can’t always remember what I know, so having them condensed in a single book is a huge help.”
The book can be purchased on Amazon; go to Amazon.com and type Sacred Self: Simple Tools for Self Support into the search bar. See ads on this page.
(Note: It’s optimally used in print form. Barb created an e-book for those with that reading preference, which is great for easy access anywhere, but it lacks the aesthetics of calm and beauty in the printed book.)
Barb Ryan
The Microadventure Mindset
Finding Natural Splendor Close to Home
by Carrie Jackson
While many of us dream of epic journeys to faraway places, humbler excursions can also provide unforgettable memories and experiences. British adventurer and bestselling author Alastair Humphreys coined the term “microadventure” to describe a brief and inexpensive outdoor jaunt close to home. From a weekend getaway on a nearby hiking trail to an afternoon visit at a local park, microadventures offer flexible scheduling, budget-friendly options, health benefits and a deeper connection to Mother Earth.
“I think that microadventures are popular right now because we are short on time, and money is tight for many people,” says
Humphreys, a National Geographic Adventurer of the Year. “We are ridiculously busy in our daily lives, but we are also craving the physical and mental respite of time in nature—fresh air, exercise and time away from our cursed phones. It’s great to have the adventure of a lifetime, but until that lucky opportunity comes around, why not try to have a lifetime filled with tiny little experiences squeezed around the margins of busy daily life?”
Nearby Adventures
Humphreys has traveled the globe experiencing extraordinary adventures such as rowing across the Atlantic Ocean, walking the length of the holy Kaveri River in India
and traversing Iceland by foot and packraft. More recently, he dedicated a year to enjoying adventures in his own neighborhood, as recounted in his book Microadventures: Local Discoveries for Great Escapes
“I focused on the single, small local map centered around my home, covering about five miles in each direction from my front door,” explains Humphreys. “At first, I worried that this would be too small, too boring or too claustrophobic. But I realized that once I slowed down, paid attention and had an adventurous mindset every day, I started to discover new places close to home I’d never seen before—new streets, new parks, new patches of woodland, new places to run. I found fragments of wild places where I could sit with a cup of coffee, all within sight of the skyscrapers of the biggest city in my country.”
Humphreys encourages others to embark on a similar year of localized exploration, reminding them to establish realistic goals and remain open to novel experiences. He also suggests aligning activities with the seasons to harmoniously celebrate the natural order. Visit the same spot during each equinox and solstice, for example, to appreciate the way the landscape changes over the course of a year. A mountain view or shoreline feels and looks different in spring, summer, autumn and winter.
“Declare your intention and outline your plans,” Humphreys recommends. “Sleep
outside one night. See a sunrise blaze across the sky for a romantic Valentine’s Day. Celebrate blue moons and other celestial events.” Natural splendor is all around us.
Awe and Resourcefulness
Kameron Stanton is the chief operating officer and event manager for Black People Outside, a Chicago-based organization founded during the pandemic to encourage people of color to get outside and explore. A weekend trip with his partner, Chevon Linear, to the Grand Teton National Park during lockdown was a memorable experience. “Seeing the stars so clearly at night unlocked something in us,” Stanton recalls. “We regained a respect for Mother Nature and what the beauty of the outdoors could do for your psyche.”
A microadventure in nature presents Stanton with unique survival challenges. “In the city, everything is zooming past you so quickly. When you are outside in the wilderness, you are often alone with your thoughts and have to fend for yourself in a different way,” he explains. “If you don’t build a fire, you’re going to be cold. If you don’t have the right equipment, you could get in trouble. There are little things the outdoors can teach you in a controlled manner. You
learn lessons in planning and structuring your day, while still having fun and discovering new things about yourself and the world you’re in.”
Nature’s Rewards
“Activities like hiking help build strength, endurance, respiratory health, weight loss and so many other physical elements,” Stanton asserts. “Most people you meet who regularly spend time outdoors tend not to be angry and upset. They’re looking at the brighter side of things because they are literally around brighter things. Nature feeds you and helps you feel grounded with your thoughts and feelings.”
Microadventures can also be opportunities for social engagement. Stanton suggests joining a local club related to an interest such as fishing, running or birdwatching. “Once you start having microadventures, you’ll connect with like-minded people, and you never know where that may lead you,” he says.
There are myriad ways to enjoy a microadventure in almost any environment, including hiking, kayaking, biking, skiing, climbing,
Jacob Lund/CanvaPro
rollerblading and fishing. “Forest preserves and state and national parks offer incomparable views and trails year-round. They tend to have a low admission price, and most are accessible as long as you have a vehicle,” says Stanton, noting that a lazy afternoon fishing or tubing down a river may be just a short drive away.
Planning for a Hiking Trip
Day hiking has become a popular pastime, in part because it combines many of the advantages of microadventures. “It offers a perfect opportunity to break away from the routine, explore nature and enjoy the mental and physical benefits of being outdoors," says Jacqueline Kehoe, a journalist and expert advisor for Recreational Equipment, Inc. (REI), which provides a wide range of equipment, apparel, workshops and other resources for adventure seekers. Similar gear retailers include Backcountry and Sierra Trading Post.
“Whether you’re planning a short stroll through a local park or a longer trek up a nearby mountain, you always want to be prepared,” Kehoe advises. “Packing the right gear will help you make the most of your time on the trail, whether you’re a seasoned hiker or just starting out.” For most microadventures, a small hiking pack should suffice for carrying the necessary gear.
What to bring depends on multiple factors, including trail conditions, weather, the hike’s difficulty and the duration, which can range from a couple of hours to an entire day. Kehoe recommends bringing ample food and water to stay energized and hydrated, even on shorter hikes. A good starting point is one liter of water per person per hour, but this amount should be adjusted based on individual needs and the intensity of the hike. “Once your hike is longer than a few hours or goes into unfamiliar or backcountry terrain, the essential gear list grows,” Kehoe counsels.
Weather-appropriate clothing can make or break an adventure. “Dressing in moisture-wicking layers can help you stay comfortable. The weather may change quickly, so it’s important to be prepared for various conditions. Choose sturdy, comfortable shoes that provide good support and traction. Proper footwear can prevent injuries and make your hike more enjoyable,” says Kehoe.
Safety should always be the top priority. “If you’re going somewhere that is unfamiliar, having the right tools can help you stay on course and find your way back if you get lost. Whether it is a smartphone app or map and compass, orient yourself with your tools and your surroundings before heading off on the trail,” Kehoe suggests. “A basic first-aid kit is useful for treating minor injuries. Include items like bandages, antiseptic wipes and any personal medications. A knife or multitool can be handy for various tasks, from cutting food to making repairs.”
AndreyPopov from Getty Images/CanvaPro
Creating Memories
With a little creativity and planning, microadventures can become a joyful addition to an active lifestyle. Humphreys encourages people to step outside, even for short periods of time, asking, “What can you do in the evenings to relax rather than watching Netflix? Can you find a little patch of nature or even a tree to sit beneath when you eat your lunch? Maybe your kids would like to eat breakfast in the park this weekend rather than in front of the TV. Learn to identify a new bird. Forage for your own food. Sleep under a full moon. Share a microadventure with a child to create lifelong memories.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
caryn_ashley from Getty Images/CanvaPro
Sun-Kissed, Not Stressed
Keys to Protecting and Replenishing Summer Skin
by Megy Karydes
As summer’s longer days encourage outdoor activities, we face heightened exposure to solar radiation and other environmental irritants. Skin protection becomes a priority, and conventional options often employ synthetic ingredients that can irritate sensitive skin and cause adverse environmental effects. Natural alternatives offer a gentler and more sustainable approach to maintaining healthy and resilient skin all season long.
Summer protection extends beyond aesthetic and physiological considerations. According to the American Academy of Dermatology, individuals of all ages are susceptible to skin cancer, with about one in five Americans developing the condition during their lifetime. Because solar radiation can cause burns, skin cancer and premature aging, avoiding the
most intense rays between 10 a.m. and 2 p.m., seeking shade, applying sunscreen and wearing wide-brimmed hats and sun-protective clothing are some of the easiest safeguards.
Protective Ingredients
During the summer months, the skin takes a beating from heat, sweat, sun exposure and frequent washing, so using products that both soothe and restore balance is important. Natural ingredients, including oatmeal, honey and lavender, offer gentle yet powerful options for protecting and soothing skin.
Oatmeal locks in moisture, eases inflammation and soothes irritation caused by sun exposure or sweat, according to the Cleveland Clinic. When finely ground into what is known as colloidal oatmeal, its efficacy is amplified, forming a protective barrier that
hydrates and calms sensitive skin. Its popularity in creams, lotions and sunburn treatments stems from inherent anti-inflammatory and moisturizing properties.
Honey serves as a natural humectant that draws moisture into the skin. Recent research published in Pharmaceuticals indicates that products with higher concentrations of the sweet nectar provide improved skin hydration and reduced wrinkle depth. Floral honey, rich in natural sugars, is more effective at boosting moisture than forest honey. Even with different variants or quantities, honey-infused products feel luxurious and gentle on the skin.
Rachel Sloan, a Chicago-based beekeeper and founder of Nature’s Trace Company, frequently incorporates ingredients from her garden and hives into small-batch, nature-inspired soaps designed for gentle cleansing and nourishment. She uses both raw honey and finely ground oatmeal in many of her soaps.
Renowned for its anti-inflammatory properties, lavender essential oil is another popular ingredient. When diluted in a carrier oil, it may be effective in soothing minor burns due to its pain relieving and antimicrobial qualities. Julie Williams, a medical herbalist and founder of Leaf People, based in the Colorado Rockies, is drawn to lavender essential oil’s healing properties. It is a key ingredient in some of her products that offer fast, natural relief from sun-exposed skin.
Replenishing Measures
According to both Williams and Sloan, when it comes to summer skin care, most people focus on protection—sunscreen, hats and long sleeves—but what often gets overlooked is replenishment. Even with the best preventative measures, exposure to sunlight can leave the skin depleted and vulnerable due to heat, ultraviolet rays and environmental stressors. It is essential to thoroughly rinse off not only sweat and sunscreen, but also the toxins released by the body through heat and exertion.
“Following that cleanse, replenishing the skin with antioxidant-rich ingredients like vitamin E, vitamin C, green tea, ginkgo biloba or gotu kola helps restore what’s been lost and supports cellular recovery,” says Williams. “For those in persistently hot climates, cooling botanicals like rose, burdock root, cucumber and chamomile can soothe mild irritation and bring down surface heat. Incorporating these into your evening routine allows your skin to rest, regenerate and recover while you sleep.”
Taking care of our skin does not have to
involve a complicated daily routine. “A lot of people stress out because they’re not sure if they’re using the right product or doing the right things; half the recommendations on social media conflict with each other,” says Williams. Instead of dwelling on product choices, she suggests that people find what works best for their skin and incorporate it into their daily routine, so that it becomes a constant, like other regular selfcare activities.
“If you want to keep it simple in the summer, find one solid, hardworking bar that does it all: shampoo, body wash and exfoliant,” says Sloan. “Your summer skin protection routine should be focused on feeling clean, refreshed and nourished,
without the fuss.”
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
Natalia
The Power of Outdoor Play
Expanding a Child’s Development With the Help of Mother Nature
by Christina Connors
Children are naturally curious. They ask questions, dig in dirt and chase butterflies—not because they have to, but because they are wired to explore. The outdoors acts as a rich learning environment, brimming with sensory experiences, challenges and discoveries. Numerous studies corroborate what many parents and educators already sense: Outdoor play is vital to a child’s physical, cognitive and emotional development.
“The simple act of walking barefoot on the earth, feeling the breeze or placing hands
in the soil anchors children in the present moment, calming racing thoughts and settling restless bodies,” says Tara Beall-Gomes, a therapist, certified school counselor and founder of Main Street Counseling, in Connecticut.
A 2019 study published in Frontiers in Psychology reported that children that spent more time in nature displayed improved executive functioning, which encompasses essential skills such as planning, decision-making and problem-solving. The researchers observed that even brief periods
of unstructured outdoor play significantly boosted working memory and attention spans in young children.
“What I have found in my own life is that Mother Nature nurtures and heals,” says Terry Murphy, founder of The Healing Chickadee, a grief program for children. “The energy of the trees, flowers, shrubs and grass feeds our souls. My grandkids crave the outdoors, and it brings about a sense of wonder and a deep serenity.”
According to the Children & Nature Network, a comprehensive review of multiple studies revealed that spending time outdoors reduces stress hormones such as cortisol in children. A compelling 2011 study from the University of Illinois demonstrated that children with attention-deficit/hyperactivity disorder (ADHD) that played in open, natural settings exhibited improved focus and reduced hyperactivity compared to those playing indoors or in less green environments.
“The outdoors is nature’s original healing space. One of my favorite things to talk about, especially for kids with ADHD, is how being outside naturally boosts dopamine,” says Beall-Gomes. “Dopamine is the brain’s ‘feel-good’ chemical that helps with motivation, focus and mood regulation—all areas that can be extra challenging for kids with ADHD.”
Nature offers a multitude of joys, adventures and therapeutic benefits. Here are some ways to enjoy the outdoors with the whole family.
Outdoor Exercise: According to BeallGomes, “Activities like running, climbing, biking or even just digging in the dirt get the body moving and help increase dopamine levels in a natural, healthy way. Plus, the unstructured playtime kids get outdoors gives their brains a much-needed break from screens and structured demands, helping them reset and recharge.”
Connecting With Birds: “Focusing on birds, getting quiet and listening to them singing is
a great metaphor for joy and resilience,” states Murphy. “A small bird is able to handle very harsh winters and still have a song to sing. This is something we want to teach our kids. Remind them that even though they are small, they can still get through hard things and find joy.”
Scavenger Hunts: A scavenger hunt is an easy, customizable method to engage kids with the natural environment. Whether in a city park or in the woods, these hunts transform every leaf and stone into an integral component of an exciting game. They provide children with the opportunity to practice and develop a number of life skills. By looking closer at objects and asking questions, they hone their curiosity. Collaborating with siblings or friends teaches them cooperation, teamwork and effective communication. And, analyzing clues sharpens their critical thinking and problem-solving abilities.
Mindful Activities: “You don’t need elaborate plans to benefit from nature. Some of the most meaningful moments come from simple, mindful activities,” explains Beall-Gomes. “One of my favorite suggestions is taking a mindful walk with a child, intentionally
engaging all five senses. If you can’t go for a walk, open a window and just be present. Listen to the rustling leaves or birdsong; notice the colors and patterns around you; feel the texture of tree bark, the grass under your fingers or the rain on your skin; breathe in the earthy or floral scents; and if safe, maybe even taste a ripe berry or fresh herb from a garden.”
Community Gardens: “Community gardens are another beautiful space for children to connect not just with nature but with others, offering shared purpose, cooperation and the joy of seeing something grow,” says Beall-Gomes. “Beyond the hands-on experience, gardens help kids practice social thinking skills like sharing space, collaborating, waiting their turn and thinking about how their actions affect the group. These kinds of activities help anchor children in the present moment, reduce stress and build emotional and social resilience, all while having fun outdoors.”
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/kids-corner
Protein-Forward Breakfasts
Starting the Day Strong
by Marlaina Donato
According to the U.S. Department of Agriculture, approximately 85 percent of Americans aged 20 and older consume breakfast daily, with eggs being a common component. Eating protein during the first meal of the day can help us feel full longer, balance blood sugar levels and potentially alleviate chronic anxiety. In addition to complex carbohydrates, fiber and heathy fats, the Mayo Clinic recommends that a nutritious breakfast always include lean protein.
“Protein is the master synthesizer, essential in its role in muscle building, immune function and energy balance,” says Melissa Halas, a registered dietitian nutritionist and certified diabetes educator in California. “Including protein early in the day helps prevent the common energy dip mid-morning and keeps satiety levels high, supporting healthy metabolism and preventing overeating later.” Protein requirements increase during periods of stress, recovery from injury or surgery, pregnancy or breastfeeding, and life stages such as childhood, adolescence and the golden years.
Thinking Outside the Cereal Box
Typical sweet cereals favored by kids often contain a high sugar content of 12 grams per cup, which is half of the daily recommended added sugar allowance for young children, as outlined by the American Academy of Pediatrics. Replacing low-nutrient, high-carbohydrate choices like white-flour pancakes and sugary cereal with delicious, plant-based scrambles, naturally sweet or savory breakfast bowls and delectable fruit parfaits can be both simple and satisfying.
Even if our breakfast choices are already healthier, a little extra fortification can do the body good. “Many common breakfasts like oatmeal and avocado toast don’t have enough protein, so it’s a good idea to be diligent about meeting your protein needs at breakfast. It’ll set you up for better energy, focus and satisfaction throughout the morning, plus better metabolism. The key is combining protein with fiber and healthy fats to keep you full and fueled until lunchtime,” says New York City-based Samantha Cassetty, a registered dietitian
nutritionist, author of Sugar Shock and founder of Sam’s Plate, an online nutrition and wellness source.
Whether we incorporate a tablespoon of unsweetened organic almond or peanut butter into oatmeal or layer smoked salmon and cream cheese on multigrain toast, an added source of protein can provide a boost of energy and vitality.
As a single mom, Cassetty understands the challenges of transitioning kids away from sugary foods and highly processed ingredients. She suggests making smart substitutions, such as serving whole-grain frozen waffles topped with berries and protein-rich Greek yogurt or breakfast nachos with whole-grain tortilla chips instead of breakfast tacos in highly processed taco shells. For a fun breakfast parfait, she heats frozen berries until they release their juices and then mixes the warmed fruit with plain Greek or plant-based yogurt. To enhance the texture and nutritional value, she adds a spoonful of chunky nut butter, a sprinkle of nutritious seeds or low-sugar granola.
Boosting the Protein Content
An extra-hearty breakfast can be as simple as adding a scoop of whey or plant-based protein powder into a whole-grain waffle mix or blending grass-fed gelatin powder into a smoothie. Protein-rich tofu, which is virtually tasteless when unseasoned, not only absorbs any flavors added to it, but also transforms into a luscious pudding when blended with a dash of plant-based milk, cinnamon and dates.
For Halas, tofu scrambled in a pan as an egg substitute and served on a whole-grain tortilla with turmeric and vegetables offers a well-balanced combination of protein and carbohydrates. She also recommends multipurpose cottage cheese, a favorite of generations past, for breakfast bowls mixed with berries, flaxseeds and walnuts, or spread onto toast with avocado. Full- or reduced-fat ricotta can provide a healthy alternative, as well.
Nutrient-dense pseudo-grains like quinoa and amaranth offer versatility. “Quinoa is traditionally eaten for breakfast in countries such as Peru as a warm porridge known as pesque,” explains Halas. “You can cook quinoa or amaranth in cow or plant milk and top it with fruit, seeds and cinnamon for a warm
cereal bowl particularly well-suited for vegetarian, gluten-free and anti-inflammatory diets, making it an excellent alternative to conventional grains at breakfast.”
Cassetty offers a savory variation, saying, “You can use quinoa to make a breakfast grain bowl with sautéed spinach, eggs and a seasoning like pesto.” She also encourages using dinner leftovers for morning nourishment.
Most of all, breakfast should feel doable. “I recommend making breakfast nourishing, satisfying and practical—something you can prep ahead of time or whip up fast,” advises Halas.
Marlaina Donato is an author and artist. Connect at WildflowersAndWoodSmoke.com.
SOUTHWESTERN-STYLE TOFU BREAKFAST SCRAMBLE
YIELD: 2 SERVINGS
1 Tbsp olive oil
1 Tbsp ghee, butter or vegan butter, unsalted
1 block firm tofu
¼ tsp smoked paprika
1 dash turmeric powder
Smoked salt to taste
2 Tbsp fresh salsa
2 Tbsp fresh guacamole
Drain water from tofu and pat dry, then crumble it by hand or smash it with a fork or potato masher.
Warm the olive oil and ghee or butter in a pan over high heat until melted. Add the crumbled tofu to the pan, moving it quickly from side to side with a spatula for about 2 minutes until it resembles the consistency of scrambled eggs.
Reduce the heat to medium and add smoked paprika and turmeric. Stir until spices are well distributed and the color is even throughout the scramble.
Serve immediately with a sprinkle of smoked salt. Add fresh salsa and guacamole, if desired, on the side or spooned over the scramble.
Recipe courtesy of Marlaina Donato.
HONEY PAPAYA YOGURT PARFAIT
YIELD: 1 SERVING
½ cup plain Greek yogurt (low-fat or fat-free)
½ cup papaya, diced
½ cup low-sugar granola
1 tsp honey
Add ¼ cup of yogurt to the bottom of a 12- or 16-ounce glass. Add most of the diced papaya and granola and a drizzle of honey to the glass. Layer on the remainder of the yogurt. Top with the remaining papaya, granola and honey.
Recipe courtesy of Melissa Halas, MA, RDN, CDE.
Alleviating Arthritis in Dogs
Joint Health Begins in the Gut
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Arthritis and joint pain cause even the most energetic dogs to slow down. While medications and physical therapy are common treatments, addressing the dog’s digestive system may be the missing link to restoring mobility and comfort.
The Gut-Joint Connection
Inflammation in dogs is commonly associated with injuries or autoimmune diseases such as immune-mediated polyarthritis. However, chronic inflammation can also originate in the gut. The digestive tract hosts trillions of microorganisms that influence the immune response. When the gut lining is damaged or the microbiome is disrupted, substances may leak into the bloodstream, triggering systemic inflammation that can affect organs and joints.
“As a holistic pet health coach, I’ve seen time and again how joint pain and mobility issues improve when the gut is healed,” says Melissa Knievel Natanson, a holistic pet health coach and canine nutritionist in Pismo Beach, California. “Chronic gut inflammation, dysbiosis or leaky gut can trigger systemic inflammation, which often presents as joint pain. Many dogs with arthritis also have a history of gastrointestinal issues like loose stools, skin flareups or food sensitivities. These could be important clues of a gut-joint connection.”
A 2020 study published in Veterinary Sciences supports this link, revealing notable
differences in the gut bacteria of arthritic and healthy dogs. Arthritic dogs had lower levels of microbial families that were more abundant in healthy dogs, including Paraprevotellaceae, Porphyromonadaceae and Mogibacteriaceae. These bacteria are often associated with a strong gut lining and balanced immune function. The arthritic dogs had higher levels of anti-inflammatory bacteria like Megamonas.
Natanson notes that the gut and joints are closely connected through the immune system, and shifts in the microbiome may influence how the dog’s body manages inflammation and responds to joint stress.
Anti-Inflammatory Foods
Omega-3 fatty acids, which are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), may help support joint health and mobility in dogs. A 2010 multi-center clinical study of 127 dogs with osteoarthritis published in the Journal of the American Veterinary Medical Association found that dogs that consumed higher levels of omega-3 fatty acids and lower levels of omega-6 fatty acids exhibited significantly elevated blood levels of EPA and DHA. They also demonstrated improvements in mobility compared to dogs receiving commercial food. Pet owners of the dogs on the test diet reported that their canine companions
had an easier time standing up, walking and playing within weeks of starting the dietary regimen.
Natanson recommends incorporating omega-3 fatty acids into a balanced and species-appropriate canine diet to mitigate inflammation. She emphasizes the consumption of fresh foods that are naturally anti-inflammatory such as fatty fish, bone broth, turmeric, fermented vegetables and antioxidant-rich fruits like blueberries. She also advises against the consumption of ultra-processed kibble, grains and synthetic additives.
Additionally, Natanson recommends manganese-rich foods to support the health of joints and connective tissues because it plays a key role in the formation of collagen, cartilage and joint fluid. Many older dogs are deficient—especially those fed processed diets. Whole-food sources such as green-lipped mussels, pumpkin seeds and blueberries can help replenish this important mineral.
Natanson highlights pumpkin as a gentle, gut-friendly food option. Not only does it provide prebiotic fiber to nourish healthy gut flora, but it also delivers a natural dose of manganese, making it a smart addition for dogs with digestive and joint concerns.
It is important to introduce these anti-inflammatory foods with caution, particularly for dogs with sensitive digestive systems. Natanson warns that while turmeric is a powerful anti-inflammatory, it can cause loose stools in dogs with a leaky gut or active gastrointestinal inflammation. Similarly, sweet potatoes, often seen as anti-inflammatory, may not be suitable for dogs with gut dysbiosis, yeast overgrowth or metabolic imbalances due to their high starch and sugar content. Natanson says the same can be said for high-fat fish oils that provide excellent joint support but may aggravate pancreatitis or bile-related issues when introduced too aggressively.
Because inflammation can originate in the gut, managing arthritis should involve a comprehensive approach that extends beyond joint-focused solutions. Avoiding processed foods, reducing synthetic additives and prioritizing nutrient-dense meals may help reduce overall inflammation and support long-term wellness.
For pet parents grappling with chronic health concerns like arthritis, Natanson encourages taking one step at a time, advising, “Start with gut health. You don’t need 20 supplements—just focus on whole foods, trust the process and pay attention to your dog’s cues. Simple, consistent changes can have profound results.” A holistic veterinarian or pet health coach can assist pet parents by customizing a diet plan based on their dog’s individual condition and tolerance.
Learn more about Dr. Ruth Roberts’ approach to holistic pet care and wellness at DrRuthRoberts.com.
Feeling stuck?
Until one has loved an animal, a part of one's soul remains unawakened.
—Anatole France
Ready for real change?
Abandoning Routine and Courting Delight
by Marlaina Donato
Summer presents a timely invitation to sip from a full cup, set aside to-do lists and sink our toes into all that shimmers. Somewhere between keeping the kids entertained and weeding the flower beds is an opportunity to tend to our abandoned joys. It can be as simple as noticing the tinkling of ice cubes in a glass or planning an enchanted picnic at sunset with colorful cloths draped beneath a tree.
Summer comes but once a year, and as our backyard blooms in vibrant hues, so should we. Buying new, sultry spices for the cupboard, scenting the bed sheets with stress-reducing ylang ylang essential oil, placing fresh flowers into a tea pot instead of a traditional vase or walking barefoot after a storm tells the nervous system that there is more to life than the chores. Inspiration is an unpredictable muse; waiting for her to notice us in our busy lives is most often futile. Combating the monotony of routine in small, daily gestures is easy and lights up our senses.
Relinquishing the common tendency to feel self-conscious is key. “Be brave enough to live life creatively,” says actor Alan Alda. Such courage may require that we break our own rules. If you usually prefer venturing out with company, make a point of going out solo for a backroad drive with no destination and a good playlist. If you haven’t drawn since childhood, buy some colorful pens and doodle in a sketchbook. Host a fancy herbal tea party and invite a neighbor you’ve never spent time with.
Wear a breezy scarf and flowers in your hair, even if you’re just running errands. Ask someone you’ve long admired to go out on a date and attend a local free concert under the stars. Everyone that is accustomed to seeing you living life a little more low-key will get over it. Having a wild love affair with summer is good for the soul and might even change your life.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com
Wednesday, July 9
Energy Enhancement System Experience & Healing Waters Presentation 6:30-8pm
Learn about restoring energetic flow to body, mind and spirit, including 30 minutes in the EESystem. FREE. Register: 651-430-2866
Healing Waters Health Center 6150 Oren Ave N, Stillwater
Sunday, July 13
Guided Chi Do: Moving Meditation –4-4:45pm. Experience a simple moving meditation to tap into universal life force energy. Use breath and gentle movements to relaxation and increase energy. All experience levels welcome. $15. RSVP: 763-2228600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
Thursday, July 17
AcuEnergetics® First-Aid Basics July 17 and 24 – 6-9pm
A 2-night workshop teaching hands-on techniques to support emotional and physical wellness for families. No experience needed. Learn to treat common issues like anxiety, earaches, tummy pain, and more. $219. 651-430-2866
Healing Waters Health Center 6150 Oren Ave N, Stillwater. HealingWatersHealth.com
In-Person Guided Meditation – 6:307:30pm. Join an immersive session blending ancient mindfulness with modern techniques. Enhance focus, deep relaxation and clarity. Sessions include body relaxation, mindfulness techniques and guided visualization. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-222-8600. ModernMysterySchool.com.
Thursday, July 24
In-Person Guided Meditation – 6:307:30pm. Join an immersive session blending ancient mindfulness with modern techniques. Enhance focus, deep relaxation and clarity. Sessions include body relaxation, mindfulness techniques and guided visualization. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-222-8600. ModernMysterySchool.com
Sunday, July 27
Guided Chi Do: Moving Meditation –4-4:45pm. Experience a simple moving meditation to tap into universal life force energy. Use breath and gentle movements to relaxation and increase energy.
All experience levels welcome. $15. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com
Thursday, July 31
In-Person Guided Meditation – 6:307:30pm. Join an immersive session blending ancient mindfulness with modern techniques. Enhance focus, deep relaxation and clarity. Sessions include body relaxation, mindfulness techniques and guided visualization. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-2228600. ModernMysterySchool.com
Monday, August 25
Fall Semester Starts at Anoka-Ramsey –For more information about Anoka-Ramsey’s Therapeutic Massage and other Allied Health programs, visit AnokaRamsey.edu/ AlliedHealth
Friday, September 5
Empower Thyself Initiation: Keys for Life & Self-Mastery Sept. 5-6
10am-6pm both days
Learn how energy works and flows in your life, how to manage it, and how to manifest what you desire with sacred teachings, tools & rituals from an ancient Mystery School tradition. Receive tools to create light, direction, support and protection to live an empowered life. $1,500. Text 763-222-8600 to register 7801 E Bush Lake Rd, Ste 240 Bloomington GenevieveWachutka.com
Classifieds
Natural Products
AROMATHERAPY/ESSENTIAL OILS – Aromatherapy products to support mental, emotional and physical wellness. Formulated by a local scientist and certified aromatherapist to help you live a healthier, more balanced life. BDivineAroma.com.
CBD PRODUCTS – Organic, all-natural, farm fresh, sun-grown, third-party lab tested CBD plant goodness for pain, anxiety and so much more. Live your best life, from our family to yours. DNAHempLLC.com
Natural Supplements
ALIVE ‘N VIBRANT SUPERFOOD & PROTEIN POWDERS – 100% organic. Feel alive and vibrant no matter what your health history. Shop at your local Outpost Natural Foods or online: AliveNVibrant.com See ad on page 5.
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Ongoing
Monday
Meditation Mondays – 6:30-7:30pm. Practice guided meditation to cleanse and strengthen your mind. Sessions include body relaxation, mindfulness techniques and guided visualization, blending ancient and modern practices for deep relaxation and clarity. $15/class or $100 for a 10-class package. Suitable for beginners and seasoned practitioners. 7801 East Bush Lake Rd, Ste 240, Minneapolis. 763-222-8600. ModernMysterySchool.com
Friday
Discover Your Highest Purpose Fridays at 7pm
Sri Harold Klemp, spiritual leader of Eckankar, shares wisdom through stories & spiritual insights that bring meaning, connection & humor to the workings of Spirit in everyday life. Watch on Channel 6 or via MCN6.org. For more information, visit TempleOfECK.org or Facebook.com/Eckankar
Weekly
Tai Chi Small Group Classes – Available Monday-Saturday. Enjoy mindful movement virtually from anywhere. Better Forever Training. 651-300-9735. BetterForeverTraining.com
Tabata Small Group Classes – Available Monday-Saturday. High-intensity virtual workouts you can join from anywhere. Better Forever Training. 651-300-9735. BetterForeverTraining.com
ORGANIC PANCREAS DETOX TEA –Cleanse & Support Your Pancreas with this Targeted Blend. Samples Available. Visit EarthSanaStore.com/tea.
ORGANIC HERBAL TEAS – Targeted Herbal Teas for the Pancreas, Lymph, Liver, Kidneys, Prostate, Lungs, Heart & More. EarthSanaStore.com/Tea. 954-459-1134. Samples available.
Pet Health & Nutrition
THE HEALTHIEST FOOD FOR YOUR PET – EVOLUTION DIET PET FOOD: 100% Natural and Organic pet food for dogs and cats. The best thing you can buy for your pet. Safe, highly awarded, non-GMO. Shop online at PetFoodShop.com
Wellness Services
LIST YOURS HERE! $20 for 20 words. Text 651-300-2345 or email Publisher@NATwinCities.com
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NATwinCities.com to request our media kit.
Acupuncture
ALLOY ACUPUNCTURE
6053 Hudson Rd, Ste 152, Woodbury 920-838-1526
AlloyAcu.com
Acupuncture, cupping, herbal treatments, ultrasound and more brings patient focused, customized healing. Get treatment today for infertility, headaches, auto accident injuries, pain, anxiety and more! See ad on page 17.
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
YINERGY ACUPUNCTURE
4969 Olson Memorial Hwy, Golden Valley 612-208-8883
Yinergy acupuncture is a top-rated acupuncture practice rooted in traditional Chinese medicine. We offer expert women’s health and fertility care that can stand alone or seamlessly integrate into modern medical practices.
Advertising/Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 651-300-2345
NATwinCities.com
Are you passionate about wellness? Trying to reach more clients you can help? Natural Awakenings is our community’s #1 multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Call or text 262-623-7948 to learn more or book your 10-minute discovery call today.
Ayurveda
SIMPLY VEDA
Leah Moss-Parham Marine on Saint Croix 612-293-5168
Leah_Moss@SimplyVeda.net SimplyVeda.net
At Simply Veda, we offer Ayurvedic consultations, seasonal detox plans, diet and digestion consultations and Shirodhara treatment. Ayurveda is individualized, holistic medicine for acute and chronic disease treatment and prevention. See ad on page 21.
Bodywork
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ads on page 11.
Chiropractic
PLANET GRATITUDE
220 W 98th St, Ste 7, Bloomington 952-922-1478
Planet-Gratitude.com
Planet Gratitude provides holistic health services including chiropractic, acupuncture, acupressure, supplements, stretching and massage. A unique feature is our Planet Gratitude Comedy Club where laughter is indeed the best medicine!
ChiRunning/ ChiWalking
HEALTHY FULLER LIFE
HealthyFullerLife.com
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 14.
Coaching, Health
HEALTHY FULLER LIFE
HealthyFullerLife.com
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 14.
MIND BODY SOUL, LLC
DORI TROSSEN
NATURAL HEALTH PRACTITIONER
763-639-9133 | BalancedDori.com
As a Health Coach and holistic practitioner, Dori guides clients to reach their health goals with individualized plans, bioresonance and complementary therapies that get to the root cause of issues to heal and stay well. See ad on page 21.
Death Doula
SACRED OAKS HEALING
Sara Anondson 4161 Minnehaha Ave S., Rm 3, Minneapolis 612-255-4213
SaraAnondson@SacredOaksHealing.com
SacredOaksHealing.com
Supports mind, body and soul through mentorship, doula work and holistic healing experiences and classes.
Dentist
HEALTH CENTERED DENTISTRY
N7915-902 St, River Falls, WI
715-426-7777
HealthCenteredDentistry.com
Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad on page 15.
We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns. See ad on back cover.
SEDATION AND IMPLANT DENTISTRY
1815 Suburban Ave, St. Paul 651-735-4661 | ToothBuilder.com
We are a holistic dental practice devoted to restoring and enhancing the natural beauty of your smile using conservative, state-ofthe-art dental procedures that result in beautiful, long-lasting smiles! We specialize in safe removal of infected teeth, ceramic implants and restorations. See ad on page 13.
TOOTH BY THE LAKE
1401 Main St, Hopkins 952-475-1101 • ToothByTheLake.net
We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad on page 23.
Detoxification
HAIR TISSUE MINERAL ANALYSIS
SCIENTIFIC NUTRITION, LLC
Virtual Sessions, East Bethel 651-462-1555
Lisa@HairAnalysisNutrition.com
HairAnalysisNutrition.com
Are you looking to get healthy? Hair Tissue Mineral Analysis (HTMA) will guide you with personalized nutrition & supplement recommendations, detoxification of heavy metals, lifestyle changes and one-to-one coaching. See ad on page 23.
Education
ANOKA-RAMSEY COMMUNITY COLLEGE
THERAPEUTIC MASSAGE PROGRAM
763-433-1100
AnokaRamsey.edu/AlliedHealth
Embark on a fulfilling career path with Anoka-Ramsey Community College’s Therapeutic Massage program. Learn more and start your future of healing and wellness.
CONCORDIA UNIVERSITY WISCONSIN
School of Pharmacy Online Degree Program CUW.edu/NPS
Take the next step toward a career that makes a difference! Discover Your Future in Natural Product Sciences with our flexible graduate programs. Choose from a 30-credit online Master’s degree or a 12-credit graduate certificate, both designed to fit your life and goals. Specialize in medical cannabis or nutraceuticals, and prepare for exciting roles in health care, pharmacy, research and development, manufacturing, business and beyond. See ad on page 19.
Energy Enhancement System
HEALING WATERS HEALTH CENTER 6150 Oren Ave N, Stillwater 651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 3.
Energy Healing
EMOTION CODE HEALING
Master Hong
Certified Emotion Code Practitioner 11012 Cedar Lake Rd., Minnetonka 952-513-7285 or 914-708-9463
Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session is only $35.
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom
Eden Prairie, MN (in-office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Fitness
BETTER FOREVER TRAINING
Bobbie Drew 816 7th Ave S, St. Paul 651-300-9735
BetterForeverTraining@Outlook.com
BetterForeverTraining.com
Online one-on-one personal training and small group fitness classes including tai chi and nutrition consultations. All services begin with a free initial consult and tech check.
HEALTHY FULLER LIFE
Are you ready to improve your quality of life? Join us in community to discover your best path to health and well-being. You are the expert of your experience, and we’re here to help you achieve your wellness goals! We are movement & injury prevention specialists, health coaches and ChiRunning/ChiWalking instructors. See ad on page 14.
Grief
EMBODIED GRIEF SUPPORT
Virtual services available
651-322-0300
Cami@EmbodiedGriefSupport.com
EmbodiedGriefSupport.com
Holistic healing for life’s deepest losses. Cami Thelander is a Grief Coach, Yoga Instructor and Craniosacral Therapist, specializing in a mindful approach that leans into the body’s inherent wisdom, supporting wellness on all levels— physical, emotional and spiritual.
Hair Tissue Mineral Analysis (HTMA)
SCIENTIFIC NUTRITION, LLC
Virtual Sessions, East Bethel 651-462-1555
Lisa@HairAnalysisNutrition.com
HairAnalysisNutrition.com
Are you looking to get healthy? Hair Tissue Mineral Analysis (HTMA) will guide you with personalized nutrition & supplement recommendations, detoxification of heavy metals, lifestyle changes and one-to-one coaching. See ad on page 23.
Health Food Stores
MASTEL’S HEALTH FOODS
1526 St Clair Ave, St. Paul 651-690-1692
Mastels.com
Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products, and pride ourselves on stocking hard-tofind items. See ad on page 21.
Hyperbaric Oxygen Therapy (HBOT)
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 23.
Integrated Health
GENEVIEVE WACHUTKA
7801 East Bush Lake Rd., Suite 240, Bloomington 763-222-8600
GenevieveWachutka.com
Genevieve specializes in the practical application of time-tested tools and metaphysical wisdom to embody more of your potential, and experience greater clarity, joy, and purpose in life. Benefits include increased intuition and clarity; upleveled daily baseline of joy; peace within your heart and mind; improved relationship with self; and the ability to navigate a path of self-mastery to realize your greatness. Text 763-222-8600 or email Hello@GenevieveWachutka.com to schedule a complimentary discovery session. See ad on page 23.
IV Therapy
INFUSE IV WELLNESS
3209 W 76th St, Suite #303 Edina 612-564-2282
Infuse.Health
Infuse IV Wellness, in Edina, MN, offers IV hydration and vitamin treatments, NAD+ therapy, sermorelin, vitamin D optimization, and personalized weight-loss programs to rejuvenate your body, boost energy and enhance overall well-being.
LIVLY WELLNESS
790 Cleveland Ave. S, Ste. 224, St. Paul 612-662-5531
Info@LivlyWellness.com LivlyWellness.com
A holistic approach to medically supervised weight loss with Semaglutide and Tirzepatide, IV infusions (in-clinic or mobile), hormone therapy, NutraFi vitamin sprays and pharmaceutical-grade supplements. See ad on page 7.
Massage
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 7.
Mental Health
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor
Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 23.
Myofascial Release
MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY
Barb Ryan, CMT, CSD • 612-922-2389
Bhakti Wellness Center
7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com
Specializing in persistent and chronic pain and mysteries of the body. Also for people seeking the experience of deep relaxation and increased self-connection. Skilled and compassionate care. See ads on page 11.
Naturopathic Doctor
DR. KRISSY HAGLUND, NMD
Naturopathic Medical Doctor Scott County, MN
DrKrissy.com
DrKrissy.NMD@gmail.com
Caring for patients skeptical of the conventional paradigm. Experienced treating mental health & the brain naturally: anxiety, depression, ADD, autism, behavioral disorders, postpartum, OCD and TBI. See ad on page 23.
INTEGRATIVE HEALTHWERKS
Dr. Audrey Schenewerk 651-447-7200
Info@IntegrativeHealthwerks.com
IntegrativeHealthwerks.com
Here to guide you through hormone and metabolic imbalances, gastrointestinal disorders and symptoms, autoimmune conditions, chronic fatigue, and those who want to optimize health and prevent disease.
RISING PHOENIX NATURAL HEALTH
Dr. Brian Di Diego 10 W. Main St. 200, Madelia 507-412-1219
RisingPhoenixNaturalHealth.com
Dr. Brian Di Diego, a naturopathic doctor and U.S. Army veteran, offers holistic therapies to help with pain relief, chronic conditions, mental health conditions and more, supporting wellness naturally. See ad on page 6.
Nutrition Supplements
ALIVE N VIBRANT
Superfood and Protein Powders
AliveNVibrant@gmail.com
AliveNVibrant.com
Locally made, 100 percent organic superfood powders to keep you feeling alive and vibrant no matter what your health history. See ad on page 6.
Professional Listening
PROFESSIONAL LISTENING
Barb Ryan, CSD Wisdom Listening 612-922-2389
WisdomSisterStudio.com
Longing for someone who will listen without judgment? Facing a tough decision and need a space to explore possibilities? Have some secrets corroding your being? Need a place to vent about loved ones without repercussions? Wisdom Listening can help. It’s not therapy or coaching. My sole objective is to provide a safe and supportive space for you to unburden and explore your mind, heart, and soul. Book your virtual session now. See ads on page 11.
Reiki
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 7.
Spirituality
ECKANKAR TEMPLE OF ECK
7450 Powers Blvd., Chanhassen 952-380-2200
TempleofECK.org
Are you looking for the personal experience of God? Eckankar can help you fulfill your dream. We offer ways to explore your own unique and natural relationship with the Divine through personalized study to apply in your everyday life.
Thermography
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 7.
Trauma Healing
F.Y.T. HEALTH & WELLNESS
Vanessa Nordstrom Eden Prairie, MN (in-office & distance sessions) 612-382-3653
FYTHealthWellness@gmail.com
FYTHealthWellness.coach
Offering a unique combination of 5 healing modalities for energy healing and trauma release with the Emotion Code, Body Code, Belief Code, Reiki and Healy sessions. I use Individualized Microcurrent Frequency (IMF) programs to harmonize the Bioenergetic Field.
Wellness Center
CADENCE CHIROPRACTIC & CONTRAST SUITE
Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656
CadenceChiroMN.com
Rev up your blood flow, flush out those toxins and slip into a blissful state with our new Cadence Contrast Suite, featuring an infrared sauna and Plunge ice bath. Chiropractic, sound healing & massage are also offered.
HEALING WATERS HEALTH CENTER
6150 Oren Ave N, Stillwater
651-430-2866
HealingWatersHealth.com
We bring you back to your natural state of being; restoring energy flow in body and mind with hands-on treatments and cutting-edge technology. See ad on page 3.
OPTIMAL WELLNESS SOLUTIONS
2489 Rice St N, Ste 130, Roseville 651-340-1233
RosevilleOptimalWellness.com
We provide a well-rounded menu of holistic, integrative healing practices to support your mind, body and spirt including massage, network spinal, craniosacral therapy, thermography, detox ionic footbaths, Reiki and footcare services. See ad on page 7.
Wellness Marketing
NATURAL AWAKENINGS MAGAZINE
Jordan Peschek, RN-BSN, Publisher 651-300-2345
NATwinCities.com
Make an impact in 2025. Join Natural Awakenings: our community’s beloved multimedia resource for natural, holistic health and eco-friendly living. Reaching over 45,000 loyal print and digital loyal readers each month. Text/Call 262-623-7948 to learn more or book your FREE 10-minute discovery call today.
• Biocompatible Dental Materials
• Orthopedic Orthodontics
• Tongue & Lip-Tie Revision
• Ceramic / Biocompatible Implants • Biological Extractions with PRF
