May 2025 Natural Awakenings Twin Cities Magazine by Natural Awakenings Milwaukee Magazine: Natural MKE

BALANCING HORMONES FOR OPTIMAL WELL-BEING

HEALTHY RECIPES FOR CRAVINGS

REVERSING HAIR LOSS IN WOMEN

Therapeutic Massage

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Dear Readers,

TWIN CITIES EDITION

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Each spring brings an invitation to begin again—to awaken, to realign, to renew. As flowers begin to bloom and birdsong fills the mornings, we’re reminded of the vitality that exists in every cycle, every breath, every woman. It’s no surprise that we celebrate Mother’s Day during this time of vibrant rebirth. From mothering children to mothering dreams, businesses and communities—women nurture the pulse of life in countless visible and invisible ways.

In this annual Women’s Wellness issue, we celebrate the fierce compassion, resilience and wisdom of women across all walks of life. We’re honored to feature our 2025 Women in Wellness profiles, showcasing local leaders and practitioners who bring healing, hope and empowerment to our community. These are the women who inspire us to be well, live fully and support one another with grace.

This month’s content centers around the dynamic nature of womanhood and wellness. In our Healing Ways section, we explore natural, evidence-based solutions for reversing hair loss in women—an issue that often goes unspoken, yet impacts so many. Our Conscious Eating department offers nourishing recipes and snack ideas that support hormonal balance, perfect for satisfying cravings while fueling the body with intention. In Fit Body, we look at the evolving world of Pilates and how it continues to support strength, flexibility and mindfulness in every stage of life. Our feature article dives into the nuances of Women in Bloom: Balancing Hormones for Optimal Well-Being, emphasizing the deep link between hormones, vitality and joy.

To the women who give endlessly and love deeply—to the nurturers, teachers, healers, creators and connectors—we see you. Whether you’re a mother by blood, by spirit, or by service, your contributions shape a healthier, more beautiful world.

As always, thank you for being part of our Natural Awakenings family. Your support allows us to uplift holistic wellness, conscious living and community empowerment with every page we publish.

Wishing you a month of inspiration and radiant well-being,

Jordan Peschek, RN-BSN, Publisher

Cover image courtesy of Canva Pro

Jordan Peschek

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Post-Vaccination Syndrome

A small study led by Yale University is investigating people with COVID-19 post-vaccination syndrome (PVS). While COVID-19 vaccines likely prevented millions of deaths, a small number of those vaccinated have developed long-term health issues, including fatigue, exercise intolerance, brain fog, tinnitus and dizziness. The researchers compared blood samples from 42 people with PVS and 22 healthy individuals without it, as well as 134 people with and without long COVID, a chronic condition present for at least three months after a COVID-19 infection with a range of symptoms that may include fatigue, shortness of breath, brain fog, heart palpitations, dizziness, joint pain and muscle aches.

The researchers discovered that those with PVS have distinct proportions of immune cells, but these differences have yet to be directly linked to their symptoms. Both PVS and long COVID patients experienced a reawakening of the Epstein-Barr virus linked to mononucleosis and multiple sclerosis. The PVS patients had higher levels of a coronavirus protein in their blood compared to patients with long COVID. Although the study has not definitively determined what makes these people sick, the findings suggests that further research is warranted.

Ari

Kustiawan from Getty

Bowel Movement Frequency and Health

In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.

The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.

Individuals in the high-normal group—deemed by researchers

to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.

Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.

Moving the Needle: How Acupuncture is Revolutionizing the Fertility Landscape

In our fast-paced, overstimulated modern lives, it’s no surprise that many people are in a constant state of “fight or flight,” leading to burnout and chronic stress. This ongoing strain has contributed to a troubling fertility decline in first-world countries, with one in six couples now struggling with infertility.

Enter acupuncture—the world’s fastest-growing form of medicine. Increasingly recognized for its ability to balance the nervous system, acupuncture is helping to redefine how we approach fertility. As more women seek holistic solutions, acupuncture is rising in popularity, with major institutions like the Mayo Clinic employing acupuncturists and studies showing that acupuncture can increase IVF success rates by up to 65 percent.

At the heart of acupuncture’s fertility benefits lies its impact on the nervous system. By shifting the body from a stress-driven fight or flight state to a calmer rest-and-digest state, acupuncture can improve hormonal balance and blood flow to the reproductive organs. Additionally, acupuncture helps release tension in the fascia—the connective tissue that supports all body systems—further promoting overall health and fertility.

It’s becoming increasingly clear that acupuncture can work both as a standalone treatment, as well as a complement to modern fertility practices. Whether used alone or integrated with conventional care, acupuncture is undeniably moving the needle on fertility.

Dr. Hannah Zeleznikar, DACM, L.Ac, is the owner of Yinergy Acupuncture, located at 4969 Olson Mem. Hwy., Golden Valley. To learn more, call 612-208-8883 or visit YinergyAcupuncture.com. See profile on page 14 and listing on page 28.

IV Therapy for Hormone Balance

IV infusion therapy offers a fast, effective way to support hormone balance by delivering a potent blend of nutrients directly into the bloodstream—bypassing digestion for quicker results. Customized infusions are designed to target hormone-related symptoms with vitamins and minerals essential for endocrine function.

Glutathione is one standout nutrient, known as the “master antioxidant” that reduces oxidative stress and supports liver detoxification, crucial for estrogen metabolism. This helps prevent estrogen dominance, often linked to PMS, endometriosis and thyroid disorders.

Vitamin B12 plays a key role in neurotransmitter production, influencing mood, sleep and stress regulation. Its often used in IV therapy and can ease symptoms like fatigue, mood swings and hormonal imbalances tied to B12 deficiency.

Vitamin C, known for immune support, also fuels adrenal health and cortisol production, helping the body respond to stress while aiding in progesterone synthesis.

These nutrients can help restore balance, improve energy and support overall hormonal harmony—offering a natural and efficient boost to your wellness routine.

IV Therapy Resources:

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Livly Wellness: See ad on page 11, profile on page 16.

Health Habits for Dental (and Whole Body) Health:

Ample research reminds us that oral health impacts overall health; that is why holistic dentists emphasize a whole-body perspective in their care. Here are a some oral care tips for healthy mouth and body:

• Be proactive about addressing potential toxins in the mouth, such as amalgam fillings or hidden infections. Talk to a natural densist for safe filling removal.

• Choose nutritious foods with vitamin C, D, folic acid, coenzyme Q-10 and mineral cofactors. Cut back on sugar and dairy.

• Be mindful of your mouth’s pH balance.

• Stay hydrated with 6 to 8 glasses of water daily.

• Incorporate movement into your day through walking, stretching or other forms of exercise.

• Support digestion and gut health. Explore oral and gut-specific probiotics.

• Maintain consistent hygiene routines for both your mouth and body, and keep up with regular checkups—for both dental and overall health.

Women in Bloom

Balancing Hormones for Optimal Well-Being

by Carrie Jackson

Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.

Understanding the Hormonal Stages

Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again

Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”

Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”

She explains that progesterone is needed to balance the symptoms of estrogen

dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”

In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”

In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”

Regaining Balance

Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance. Imágenes de Hector Pertuz/CanvaPro

“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”

Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep

Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.

Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”

Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels

Ten Minute Pick-Me-Up

by Carrie Jackson

With busy schedules and demands for their time coming from every direction, women often struggle to prioritize their own well-being. Anna Cabeca, a triple-board-certified obstetrician-gynecologist, says that dedicating just 10 minutes in the morning for self-care and gratitude can shift our physiology for the entire day. Here are her top recommendations.

• Gratitude, laughter and love are three quick ways to get an oxytocin dose in the morning. Before getting out of bed, identify something you are grateful for, somewhere you saw love the day before and something that made you laugh.

• Hydration is crucial for overall well-being. Keep a glass bottle of water by the bed. Additionally, begin each day with an alkalizing beverage such as mineral water or juices containing citric acid like lemon, lime and orange to reduce acidity and inflammation.

• Movement can diminish stress and help you find balance and positivity. Get outside and do an activity you enjoy like walking, stretching or dancing, even for a few minutes.

by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”

Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”

Alleviating Emotional Effects

While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”

Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”

Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International

Anna Frank from Getty Images/ ly from Pexels/CanvaPro

offers more than 50 free virtual support groups throughout the month.”

There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.

Incorporating New Lifestyle Choices

Prioritizing sleep and embracing acceptance can also help ease hormonal transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with

changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”

Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.

Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com

Meet some of the most inspiring women around Minneapolis and Saint Paul. They are leading the way towards helping others achieve healthy and fulfilling lives through modern, holistic and integrative approaches in the areas of fitness and personal training, acupuncture, fertility and hormone support, nutrition, detoxification, weight management, nutrition, navigating life transitions and more.

Dr. Hannah Zeleznikar, DACM, L.Ac

YINERGY ACUPUNCTURE

SPECIALTY: Yinergy is a modern acupuncture practice rooted in Traditional Chinese Medicine. We offer acupuncture and herbal medicine services that can either stand alone or complement standard care. We’re passionate about supporting women through their journeys—whether it’s infertility, pregnancy or postpartum care.

WE BELIEVE THAT YOU know your body best, and we take the time to understand the full picture of your health. We use our expertise in acupuncture to help restore your body’s natural balance and achieve your desired results. An appointment includes an assessment followed by a 30-minute rest with needles inserted.

WHAT DREW ME HERE: In my early 20s, I struggled with burnout and irregular hormones. Many of my friends were in the same boat. I eventually discovered acupuncture. The first session changed my life—it not only alleviated symptoms but also shifted my entire perspective on health. This inspired me to pursue acupuncture professionally.

I’VE LEARNED THAT women need personalized care that addresses their unique complexities. Every woman deserves a practitioner who takes the time to understand both her current symptoms and root imbalances.

I HELP WOMEN connect the dots between seemingly unrelated symptoms and take a step back to see the bigger picture—reminding them that our bodies are naturally inclined toward health.

BOOK AN APPOINTMENT: Dr. Hannah is accepting new patients seeking fertility and pregnancy care with limited availability; call or email her today.

4969 Olson Memorial Hwy, Golden Valley 612-208-8883 · Info@YinergyAcupuncture.com YinergyAcupuncture.com

Sara Anondson

SACRED OAKS HEALING

SERVICES: Sacred Oaks Healing offers intuitive, heart-centered healing through Reiki (in-person and distance), Sacred Rose Ceremonies, spiritual/life coaching and death doula support.

CLIENTS CAN EXPECT sessions that are designed to clear energetic blockages, align chakras and help reconnect with purpose and inner peace. Expect a warm, nonjudgmental space where healing begins the moment you walk in. Clients are met exactly where they are—whether they seek clarity, comfort or spiritual expansion—and guided gently to release what no longer serves them.

UNIQUE APPROACH: I integrate Holy Fire Karuna Reiki, shamanic techniques, Sacred Rose Healing and intuitive coaching to support physical, emotional and spiritual healing. I blend gentle energy work with empowerment practices to help clients awaken their inner healer.

A TRAUMATIC BRAIN INJURY in 2023 became the catalyst for deep personal healing and spiritual awakening. As I navigated recovery, I discovered my soul’s purpose: to bring light, love and healing to others through integrative energy work.

I HAVE LEARNED the power of vulnerability, presence and spiritual alignment. I embrace community, continually refining my practice while helping others discover their own resilience and light.

AS A DEATH DOULA, I walk alongside clients during the stage leading up to, and including, their end-of-life transition. I help them prepare for this experience through a life review, celebration/funeral planning and legacy projects. Reiki, meditation and breathwork are integrated into sessions. Doula services are customized and as unique as each client. Bereavement and family support offerings are also available.

GET IN TOUCH: I plan to expand Sacred Rose Healing workshops and will soon offer a new coaching series for emerging lightworkers. Complimentary discovery calls are available for those curious about my services.

4161 Minnehaha Ave. S., #3, Minneapolis 612-255-4213 · SaraAnondson@SacredOaksHealing.com SacredOaksHealing.com

Bobbie Drew

BETTER FOREVER TRAINING

SERVICES: Online oneon-one and small group tai chi, fitness and personal training, including nutrition consultations. All services begin with a free initial consult and tech check.

SPECIALTY: I am a Certified Personal Trainer with specialization in Corrective Exercise and Senior Fitness and a board-certified instructor with the Tai Chi for Health Institute.

EVERY CLIENT receives an individualized 12-week program and free access to the TrainHeroic app. The exercises are directly tied to the individual goals outlined in our initial consultation. The exercises aren’t easy, but persevering and facing the challenges headon gives my clients newfound empowerment to tackle their goals both inside and outside the gym.

WHAT LET ME HERE: I’ve struggled with weight throughout much of my life. After I gave birth to my daughter, my doctor had a very frank discussion with me about my future health if I continued the path I was on. I joined an online health coaching program and spent the next year fine-tuning my nutrition, fitness routine and healthier ways to handle stress. I lost 40 pounds and discovered my passion for health and wellness.

I LEARN SOMETHING NEW with every client I work with, whether it be about fitness or life in general. I love how we are all unique, and we all respond in different ways to injury, stress and age.

I OFFER positive encouragement before, during and in-between sessions. A lot of exercise is mind over matter. I love to remind my clients of how far they’ve come from our first consultation. My favorite sessions are ones where I ask my clients to complete their workout using the weights they had during our first session. The power comes from seeing and feeling the tangible effects of their success!

LEADING BY EXAMPLE: I regularly work out and include exercises in my own programming that continue to push me. I also share in the struggle of maintaining good nutrition and a regular exercise routine while juggling work, raising two children and still having time to just rest and be.

816 7th Ave. S, Saint Paul 651-300-9735 · BetterForeverTraining@Outlook.com BetterForeverTraining.com

Lisa Rufsholm, NC

SCIENTIFIC NUTRITION

SPECIALTY: I am a Nutritional Consultant and expert in Hair Trace Mineral Analysis with over 13 years of experience. I take the time to explain results with personalized supplement recommendations and coaching through detoxification protocols. I personally work with my clients virtually to get lasting results and save them time.

HAIR ANALYSIS helps to see each person’s individual mineral deficiencies, heavy metal toxicity, levels of glucose in cellular storage, thyroid function, adrenal burnout, inflammation and so much more. I then create an individualized supplement, dietary and detoxification program to repair and remove toxins and support with email and/or phone call coaching if they desire more guidance, support and education. When my clients improve, they level up, and it’s a win for me to be of service on their healing journey.

MY STORY: After multiple doctors could not find the root cause of my very scary symptoms, they dismissed them and referred me to mental health services. My symptoms were real and documented, but I was still unheard. When I found hair analysis, it put the pieces together and offered a one-of-a-kind program to correct my unique issues. After transforming and healing, I needed to pay it forward and help others who were stuck in my exhausted state of poor health.

I HAVE LEARNED so much about hundreds of topics that affect our health and how they all go back to our cellular health. I’m amazed as I watch my clients heal from overwhelming symptoms and thrive at their highest energy after following their program. There is no quick fix or magic pill, but true health is obtainable if we allow our body time and the right tools to heal.

I LEAD BY EXAMPLE, following my protocols, helping my clients when they need it and educating them on the products, actions and tools to stay healthy. I’m also working on an educational Group Coaching program for moms, updating my Corporate Wellness program and fine-tuning my Health For Life© Wellness program.

GET IN TOUCH: Readers can receive 10% savings on a Hair Mineral Analysis if they mention Natural Awakenings Women in Wellness on our complimentary consultation call!

22840 Jewell St. NE, East Bethel 651-462-1555 · Lisa@HairAnalysisNutrition.com HairAnalysisNutrition.com

Brooke Noble, Fertility Awareness

Coach, FAMM Certified

COACHING FROM BROOKE

SERVICES: As a fertility awareness coach, I help women chart and interpret their hormone cycles. I coach clients around their goals of using fertility awareness for natural birth control, hormone health and fertility support.

SPECIALTY: Using the symptothermal method, I teach women how to confidently track their cervical mucus and basal body temperature to create a cycle chart. I help women understand their fertile and non-fertile days for natural birth control, improving hormone health through lifestyle shifts and supporting fertility for those trying to conceive.

CURRENTLY I OFFER 1:1 online coaching packages that are six months long, tailored to each client’s specific goals with plenty of space for them to practice charting in between sessions. I especially enjoy supporting clients who want to transition off of hormonal contraception and still avoid pregnancy!

WHAT LED ME HERE: My first job after college was working as a nurse in birth and women’s health for eight years. Hearing many stories of women’s hormone health challenges fueled my passion for understanding the body on a deeper level. When I discovered how empowering it was to chart my own cycle, it changed my life, and I wanted to help other women experience this, too. By tapping into our body’s wisdom through fertility awareness, we can learn so much about our well-being and make supportive shifts to feel better!

IT TRULY TAKES A VILLAGE to support women’s health. I love my network of local practitioners that I rely on for support, referrals and great vibes. We are all uniquely different in how we share our gifts with the community, and I love celebrating those differences.

I PRIORITIZE MY HORMONE HEALTH through rest, nourishment, connection with others and time in nature. I attune to the ebbs and flows of energy in my cycle as best I can as an imperfect human. Fertility awareness is an enriching part of my life for understanding my hormones and fertile/non-fertile cycle days.

Susannah Okutoro, APRN, CNM, CEN

LIVLY WELLNESS

SERVICES: Medically supervised weight loss with Semaglutide and Tirzepatide, IV infusions (in-clinic or mobile), hormone therapy, NutraFi vitamin sprays and pharmaceutical-grade supplements.

WHAT SETS US APART is our integration of mainstream medicine with a holistic approach. Founded by a seasoned nurse practitioner with deep roots in emergency and women’s health, Livly Wellness combines evidence-based treatments with alternative care to address the whole person—not just the symptoms. Specialty areas include mobile IV therapy and advanced GLP-1-based weight loss.

CLIENTS CAN EXPECT: Attentive, customized care that prioritizes your unique health journey. Personalized care and high-quality ingredients ensure optimal outcomes in every service. Whether it’s weight loss, hormone balancing, or a vitamin infusion, our team provides thoughtful consultations, precise treatments and ongoing support. Clients frequently report improvements in energy, mood and overall wellness.

AFTER TWO DECADES in the medical field, I was drawn to the gaps in conventional care. My desire to help clients thrive beyond symptom management led to Livly Wellness—where complementary treatments uplift conventional ones.

I HAVE LEARNED the power of listening—not just to symptoms, but to clients’ goals, habits and challenges. I meet people where they are, helping them take actionable steps toward feeling their best with accessible, client-centered care.

LIVLY WELLNESS EMPOWERS clients to reclaim their vitality through innovative tools, and we support their journey with expert guidance and an unwavering belief in each person’s ability to heal and grow.

GET IN TOUCH: Does fertility awareness pique your curiosity? Head to my website and book a free call with me! I’d love to get to know you and answer your questions to see if we’re a good fit for working together.

651-321-2090 Hello@CoachingFromBrooke.com CoachingFromBrooke.com

A LIFELONG LEARNER AND ACTIVE MOTHER, I balance my professional and personal life with energy and joy. I incorporate wellness into my routine, prioritizing fitness, family time and travel—showing that health is a lifestyle, not a destination.

BOOK: New patients receive $20 off any service. Livly Wellness continues to expand its offerings with fertility-focused IV infusions and seasonal immunity boosts like the new LYSINE-enriched Immunity Drip. Mobile services are available across the Twin Cities! 790 Cleveland Ave. S, Ste. 224, Saint Paul 612-662-5531 Info@LivlyWellness.com LivlyWellness.com

Miriah Cox, LAcOM

ALLOY ACUPUNCTURE

SERVICES: Full and comprehensive acupuncture treatments that can include, acupuncture needling, dry needling, cupping, gua sha, electro-stim acupuncture, therapeutic ultrasound and herbal prescriptions.

I SPECIALIZE in acupuncture for women’s health—fertility, perinatal, postpartum and menopause—as well as treating and billing auto accident injuries.

PATIENTS ARE WELCOMED, warmly greeted and made to feel “at home.” I do a complete intake of the main complaint, review of all bodily systems and a brief comprehensive exam. For auto injuries, more questionnaires, a more complete physical exam and orthopedic tests are done.

I WAS DRAWN TO ACUPUNCTURE after experiencing treatment for my own post-concussive migraines. For the first time in over 20 years, I was able to think more clearly and I was not in constant pain. I went from having daily, post-concussive migraines and headaches to having only two in the past six years!

AS A LOCAL WOMAN IN WELLNESS, I have learned that western medicine doesn’t always have all the answers. All too often, patients are told that they need to take medication indefinitely or are shuffled through the system. The medications often cause more side effects, and patients are wanting another way to heal properly instead of just masking symptoms.

Vanessa Nordstrom

F.Y.T. HEALTH & WELLNESS

SPECIALTY: Certified holistic health coach and energy practitioner with cutting-edge frequency tools and intuitive modalities to help clients reconnect to their innate power to heal.

CLIENTS CAN EXPECT a nurturing, empowering experience that inspires transformation. They leave feeling seen, supported and equipped with tools to lead their own wellness journey.

MY WORK BLENDS Emotion Code, Body Code, Belief Code, Reiki, Spinal Flow and advanced technologies like the AO Scan, rTMS, HUB and TENS Unit. This synergy allows me to communicate directly with the subconscious, uncovering root causes of symptoms and dis-ease. Syncing body signals, clearing energy blockages and guiding reconnection through frequency and emotion work supports each person’s natural healing capacity.

I HELP MY PATIENTS FEEL HEARD and offer an alternative for their healthcare. I feel more than comfortable co-treating patients, and believe that people truly need to not only treat their symptoms, but heal the underlying causes within their body and lifestyle that caused the symptoms in the first place.

I AM A TRUE BELIEVER in “practice what you preach.” I also help my fellow business professionals by networking and referring as needed. I have created two large networking groups that are more focused on supporting fellow business owners, and learning from each other: East Metro Pregnancy and Postpartum Providers Group, and Woodbury Acupuncture Association.

BOOK A SESSION: For the month of May, all new patients will receive a $47 new patient special. This includes the initial consult, exam, and treatment. Thats a $140 value! Call today. 6053 Hudson Rd., #152, Woodbury 920-838-1526 MiriahLacom@AlloyAcu.com AlloyAcu.com

UNIQUE APPROACH: I integrate multiple modalities and receive intuitive downloads, guiding each session uniquely. We address emotional, environmental, and physical imbalances—educating clients on food, products and environmental toxins while helping them shift energy patterns and repair neurological and hormonal connections. MY PASSION is rooted in personal experience. With over 30 years of coaching athletes and 42 years in sports myself, I bring a unique approach to healing that aligns energy, body and spirit for total wellness. Raised in a home with Buddhist and Christian Science influence, I learned from a young age that the body can heal itself. Deeper understanding came later—after a hysterectomy, unresolved pain, and complications from Agent Orange exposure passed down through generations. These experiences led me to discover the missing pieces of healing—emotional and energetic work.

AS A WOMAN IN WELLNESS, I’ve grown spiritually and emotionally, evolving from a competitive, ego-driven mindset to one of collective connection and service.

LOOKING AHEAD: I am becoming one of five certified Spinal Flow practitioners in Minnesota and am launching monthly Spinal Flow Retreats—combining Reiki, bodywork and emotional integration. I offer Good Energy Parties, where groups can learn muscle testing, subconscious communication and experience hands-on energy tools in a relaxed setting.

CONNECT: I’m launching the NavWell App to connect users with holistic providers and educate about the best healing modalities for their unique needs. Experience major shifts in wellbeing with friends: try energy reset parties instead of cocktail nights. Ultimately, I help people reclaim their power—one frequency, one emotion, and one aligned breath at a time.

Eden Prairie 612-382-3653 · FYTHealthWellness@gmail.com FYTHealthWellness.coach

Healthy Cravings

Snacking for Hormonal Harmony

by Maya Whitman

We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.

Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.

It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.

Decoding Cravings

Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”

Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”

Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.

For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.

Picking Proteins, Ditching Sugar

Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced

Likoper from Getty Images/CanvaPro

hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grassfed beef, wild salmon, tofu and quinoa as her preferred protein sources.

The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including ma ple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.

According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter production. Sweet potatoes and lentils offer high-quality, complex carbo hydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.

DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.

Maya Whitman is a regular contributor to Natural Awakenings.

Authentic Ayurveda

Healthy living, the way nature intended. Call and schedule your free introductory consult.

przemekklos from Getty Images/CanvaPro

PUMPKIN CHIA PUDDING

YIELD: 1 SERVING

1 cup low-fat Greek yogurt

2 Tbsp chia seeds

1 tsp vanilla extract

¼ cup pumpkin puree

1 Tbsp chopped pecans

In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.

In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.

Recipe courtesy of Holly DeLong.

CACAO BANANA YOGURT BOWL

YIELD: 1 SERVING

¾ cup whole-milk, plain Greek yogurt

3 tsp cacao nibs

¼ tsp cinnamon

½ medium-sized banana, sliced

1 Tbsp pumpkin seeds

½ cup raspberries

Top yogurt with all other ingredients and enjoy.

Recipe courtesy of Holly DeLong.

GenAI/CanvaPro

nata_vkusidey from Getty Images/CanvaPro

CHIA PROTEIN BARS YIELD: 12 BARS

1½ cup pitted dates, packed

½ cup almond butter

1 tsp vanilla extract

¼ tsp kosher salt

1 cup raw walnut pieces

½ cup chia seeds

½ cup hemp seeds

½ cup unsweetened, shredded coconut

½ cup non-dairy dark chocolate, chopped

⅓ cup raw cacao powder

Line a 9-by-9-inch baking pan with parchment paper.

In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.

Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.

Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months

from

Recipe

Eat Like a Girl courtesy of Dr. Mindy Pelz.

The Evolving World of Pilates

An Exercise for Every Age and Ability

by Carrie Jackson

Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.

Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit.

Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn. Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”

A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”

The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from cell phones, computers and seated jobs.”

In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”

Pilates apps offer convenient options for busy individuals. Better Me (BetterMe.world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology.com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.

Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for long-term well-being, she states,

“Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can improve your balance and reduce the risk of falls.”

While trends like wall Pilates and aqua Pilates gain traction on social media,

Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”

The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”

Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.

Alena Shekhovtsova from corelens/CanvaPro

Reversing Hair Loss in Women

A Review of Systemic and Topical Natural Solutions

by Marlaina Donato

Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.

Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.

Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.

While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.

To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”

Systemic Solutions

“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”

When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.

To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can

help individuals mitigate stress and the elevated cortisol levels that follow. Excessive cortisol promotes inflammation, which can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.

“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”

According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.

Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”

For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.

Topical Treatments

A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other

cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.

Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.

Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.

Felber cautions, “If you’re still using toxic shampoos, endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes

two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.

Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com

Sidsel Clement from Getty

Into a Business Turn Your Passion

Own Your Own

Natural Awakenings Magazine!

Make a meaningful impact in your community by becoming the owner of a Natural Awakenings magazine. Empower others with current, valuable insights and resources to enhance their physical, mental, emotional and spiritual well-being.

As a franchise owner, you’ll inspire positive change, provide readers with tools for healthier living and connect local businesses with an audience eager for transformation.

Why Own a Natural Awakenings Magazine?

n Create a Healthier Community: Be the go-to resource for wellness and personal growth in your area.

n Boost Your Income: Take control of your financial future with a proven business model.

n Enjoy a Flexible Lifestyle: Work from home while pursuing a fulfilling, dynamic career.

What We Offer:

n A proven business model with low startup costs.

n Comprehensive training and friendly, ongoing support.

n Flexible work schedule with many work-from-home opportunities.

n Access to a network of like-minded franchise owners.

n Financing Options Available.

Join a thriving network of passionate franchise owners reshaping the future of holistic health and wellness.

Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at: Corp.NaturalAwakenings.com

Add Your Community to Where Natural Awakenings Is Now Publishing:

• Atlanta, GA

• Boston, MA

• Broward County, FL

• Bucks/Montgomery Counties, PA

• Central Florida/Greater Orlando, FL

• Central New Jersey

• Charlotte, NC

• Chicago, IL

• Columbia, SC

• Dallas, TX

• Daytona/Volusia/Flagler Counties, FL

• Detroit/Wayne County, MI

• Fairfield & Southern Litchfield Counties, CT

• Gainesville/Ocala/The Villages, FL

• Grand Traverse Region/Northern Michigan

• Greater Ann Arbor, MI

• Greater Lansing, MI

• Greater Oakland, Macomb, Livingston, Genesee, MI

• Gulf Coast, Alabama/Mississippi

• Hartford/Tolland, CT - Coming soon

• Houston, TX

• Hudson County, NJ

• Jacksonville/St. Augustine, FL

• Lancaster/Berks, PA

• Lehigh Valley, PA

• Long Island, NY

• Milwaukee, WI

• Monmouth/Ocean Counties, NJ

• Naples/Fort Myers, FL

• New Haven, CT

• New London/Windham, CT - Coming soon

• New York City, NY

• North Central New Jersey

• North New Jersey

• Northwest Florida

• Palm Beach, FL

• Philadelphia, PA

• Phoenix, AZ

• Pittsburgh, PA

• Rhode Island

• Richmond, VA

• Sarasota, Manatee, Charlotte and DeSoto Counties, FL

• South Central Pennsylvania

• South Jersey, NJ

• Southeast North Carolina

• Space & Treasure Coast, FL

• Tampa, FL

• Tucson, AZ

• Twin Cities, MN

• Westchester/Putnam/Dutchess, NY

• Western Michigan

Sunday, May 4

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. Led by Mary Schuft. RSVP: 763-222-8600. 7801 E Bush Lake Rd #240, Bloomington. GenevieveWachutka.com

Wednesday, May 7

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. HealingWatersHealth.com

Saturday, May 17

Awareness, Transformation & Vision Building Immersion

11am-5:30pm

A hands-on nature retreat to connect with your inner self and activate your vision. Includes meditation, creative expression and intuitive connection. FREE. 952-922-1478. Planet Gratitude, 220 W 98th St, Ste. 7, Bloomington Planet-Gratitude.com

Miracle Mind Workshop 1-5pm

Discover how thoughts and emotions influence well-being and learn techniques for resilience, healing, and transformation. Includes 2 weeks of free classes ($85 value). $150. 952-513-7285.

Body & Brain Yoga Tai Chi Center 11012 Cedar Lake Rd, Minnetonka BodyNBrain.com

Sunday, May 18

Tuesday, June 3

In-Person Meditation: 6-7pm June 3, 10, 17 and 24

Join Susan Schultz for a beginner meditation 4-class series exploring two powerful techniques: The Inner Smile and The Inner Breath. $57.

Healing Waters Health Center 6150 Oren Ave N, Stillwater HealingWatersHealth.com

Friday, June 6

Empower Thyself Initiation: Keys for Life & Self-Mastery – June 6-7 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

Wednesday, June 11

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.

Thursday, July 17

AcuEnergetics® First-Aid Basics – 6-9pm, July 17 and 24. 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

Ongoing Events

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

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 19.

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, nonGMO. 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 13 and profile 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 Info@YinergyAcupuncture.com YinergyAcupuncture.com

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. See profile on page 14.

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.

Akashic Records

PRAJNA DEN

In-Person or Remote Services

249 Water St., Suite 201, inside Masonic Lodge #113, Excelsior 612-708-5998 | PrajnaDen.com

The Akashic Records are a vibrational record of every Soul and its journey, containing all past, present and future possibilities. We can work with loss of clarity, purpose, direction, deep childhood traumas, chronic pain, undiagnosable chronic illness, anxieties, limiting beliefs, PTSD, ancestral and past life traumas. In-person or remotely. PrajnaDen.com

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 19.

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 pages 12 and 13.

Chiropractic

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. See ad on page 9.

PLANET GRATITUDE

220 W 98th St, Ste 7, Bloomington 952-922-1478

Planet-Gratitude.com

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 23.

Coaching, Health

HEALTHY FULLER LIFE

HealthyFullerLife.com

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 20.

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. See profile on page 14.

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 9.

NATURAL SMILES DENTAL CARE

3434 Lexington Ave. N., Ste 700 Shoreview | 651-483-9800

NaturalSmilesDental.com

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 8.

TOOTH BY THE LAKE

1401 Main St, Hopkins

952-475-1101

Be sure to let our ad partners know you found them in MIND

• 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 6.

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 9 and profile on page 15.

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. See ad page 3.

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 healthcare, pharmacy, research and development, manufacturing, business and beyond. See ad on page 25.

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 7.

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. See profile on page 17.

Fitness

BETTER FOREVER TRAINING

Bobbie Drew

816 7th Ave S, Saint 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. See profile on page 15.

Little deeds are like little seeds; they grow to flowers or to weeds. Daniel D. Palmer

HEALTHY FULLER LIFE

HealthyFullerLife.com

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 9 and profile on page 15.

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 19.

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 19.

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 13.

IV Therapy

INFUSE IV WELLNESS

3209 W 76th St, Suite #303 Edina 612-564-2282

www.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 11 and profile on page 16.

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 11.

PRAJNA DEN

QUANTUM MASSAGE

249 Water St., Suite 201, inside Masonic Lodge #113, Excelsior 612-708-5998

PrajnaDen.com

Release, recalibrate, restart at Prajna Den with a Quantum Massage Ceremony (90min or 2hour). Includes channeling your spirit team, accessing quantum codes, cleaning & energizing chakras with Pranic Healing, cutting cords and a full body therapeutic Ashiatsu massage.

Mental Health

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor Scott County, MN DrKrissy.com DrKrissy.NMD@gmail.com

Myofascial Release

MYOFASCIAL RELEASE & CRANIOSACRAL THERAPY

Barb Ryan, CMT, CSD • 612-922-2389

Bhakti Wellness Center

7300 Metro Blvd., Suite 340, Edina WisdomSisterStudio.com

Naturopathic Doctor

DR. KRISSY HAGLUND, NMD

Naturopathic Medical Doctor

Scott County, MN DrKrissy.com

DrKrissy.NMD@gmail.com

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.

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.

Reiki

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Sauna Therapy & Contrast Suite

CADENCE CHIROPRACTIC & CONTRAST SUITE

Dr. Amanda Haeg

6409 City W Pkwy, Eden Prairie

952-855-7656

CadenceChiroMN.com

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.

NATALIE LANG

NatalieLang.com

651-757-6244

Hello@NatalieLang.com

Building a community of Christ centered lightworkers to help anchor in new Heaven and new earth. I believe we are in a global ascension process, and I am here at this time to help other light workers answer the call to build a relationship with Jesus. Subscribe to my YouTube channel, The Body in Bloom, to follow along. I also hold a weekly small church group called Water Prayer Church, 11am-1pm every Saturday. Please email or call for more information! I look forward to connecting!

Thermography

OPTIMAL WELLNESS SOLUTIONS 2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

Trauma Healing

F.Y.T. HEALTH & WELLNESS

Vanessa Nordstrom Eden Prairie, MN (in-office & distance sessions) 612-382-3653

FYTHealthWellness@gmail.com

FYTHealthWellness.coach

Wellness Center

CADENCE CHIROPRACTIC & CONTRAST SUITE

Dr. Amanda Haeg 6409 City W Pkwy, Eden Prairie 952-855-7656

CadenceChiroMN.com

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 7.

OPTIMAL WELLNESS SOLUTIONS

2489 Rice St N, Ste 130, Roseville 651-340-1233

RosevilleOptimalWellness.com

I am where I am because I believe in all possibilities.

—Whoopi Goldberg

• Orthopedic Orthodontics

• Tongue & Lip-Tie Revision

• Ceramic / Biocompatible Implants •

• Acupuncture

• Dynamical Neurofeedback