July 2021 Natural Awakenings Milwaukee Magazine

HEALTHY

LIVING

HEALTHY

PLANET

EATING WELL

WHY FOOD IS MEDICINE

Sleep Well

Natural Tips for Deep Sleep

Composting Made Easy

Grill On!

Sizzling Summer Fare

Homemade Dog Treats

July 2021 | Greater Milwaukee Edition | NaturalMKE.com

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Organically Grown, Close to Home Standard Process® grows the great majority of the plant ingredients we use for our whole food-based nutritional supplements on our certified organic farm in rural Wisconsin. Crops like Buckwheat and Swiss chard are harvested when they reach peak nutritional value, juiced and dried on-site, and travel little more than a mile for manufacturing. It’s how we ensure freshness, and deliver nutrients the way nature intended.

30%

Buckwheat in formula

66%

Swiss chard in formula

The plant-based, multiform magnesium in E-Z Mg™ is designed to be absorbed by the body the way nature intended.

Swiss chard grown on the Standard Process certified organic farm in Palmyra, Wisconsin

Find a health care professional who offers Standard Process® supplements at standardprocess.com

Ingredients that are not grown on our farm, or if our supply is short, are sourced from certified organic farms. ©2021 Standard Process Inc. All rights reserved. LN01691 05/21

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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Contents 12 ANYONE CAN COMPOST 14 FOOD AS MEDICINE

18

The Healing Power of Nutrition

18 GROWING FOOD SECURITY

The Benefits of Urban Gardening

20 TIPS FOR MID-SUMMER GARDENING

22 SIZZLING ON THE GRILL Healthy, Sustainable Summer Fare

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26 SWEET SLUMBER Natural Tips for Deep Sleep

28 SOULFUL STRIDES Running as a Spiritual Practice

32 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

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DEPARTMENTS 7 news briefs 9 health briefs 10 global briefs 13 eco tip 18 green living 22 conscious

eating 25 doctor in

the kitchen 26 healing ways 28 fit body 32 natural pet 34 calendar 35 classifieds 36 resource guide

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July 2021

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HEALTHY LIVING HEALTHY PLANET

letter from publisher The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison. ~Ann Wigmore

MILWAUKEE EDITION

Publisher Jordan Peschek

Editors Barbara Bolduc Tom Masloski

Design & Production Melanie Rankin

Contributing Writer Sheila Julson

Sales & Marketing Jordan Peschek

Website Nicholas Bruckman

CONTACT US P.O. Box 2413 Brookfield, WI 53008-2413 Phone: 262-623-7948 Publisher@NaturalMKE.com NaturalMKE.com

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© 2021 by Natural Awakenings. All rights reserved.

Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

It is widely understood that, while our health is responsive to many factors, food would be on the top of the list of such influences. Food is the gas that runs the car, so to speak.

We have known this for generations, and we don’t need double-blind, randomized control studies to prove what we instinctively know (though there is so much research out there supporting this theory that we could spend the rest of our waking hours reading it).

Thomas Edison said more than a century ago, “The doctor of the future will give no medicine, but will involve the patient in the proper use of food, fresh air and exercise.” And, of course, you’ve heard the 2,400-year-old quote from Hippocrates that proclaims, “Let food be thy medicine.” The point? WE KNOW THIS. We are what we eat. The plants, the animals, the water, the soil—each has an impact on our health, and on disease prevention.

Thus, we bring you our July issue of Natural Awakenings—Special Edition: Food as Medicine. Our feature article gives contemporary insight as to how to better nourish our bodies, minds and spirits. We also touch on healthy, sustainable ideas for summer grilling in our Conscious Eating department, and the benefits of urban gardening in our Green Living section. Of course, any animal lover would agree that nutrition is also critical for our pets, so be sure to check out our homemade dog treat ideas in the Natural Pet department.

Rounding out this issue, we explore a few other subjects that we innately know impact our health. The importance of sleep is one of them, so check out some fresh ideas to improve your sleep quality in our Healing Ways department. The importance of exercise has been emphasized by experts for eons, so our Fit Body article offers a new perspective on running as an activity that brings us much more than just cardiovascular improvements.

Finally, I would like to thank all of our readers, advertisers and friends who continue to support Natural Awakenings Milwaukee in our ongoing mission to promote Healthy Living on a Healthy Planet. Together, we can achieve so much more.

Eat well, sleep well, run for the joy of running, and have a beautiful summer!

Jordan Peschek, RN-BSN Publisher

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recyclable newsprint for the environment.

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news briefs

ertified Emotion Code practitioner Liset Vazquez launched LV Energy Healing in March 2020 and is now seeing clients in person for energy healing sessions. Each session costs $100 and includes energy healing work, spiritual guidance and messages from the beyond.

The Emotion Code is a gentle, non-invasive, energy healing technique designed to help users identify and release trapped emotions, which Vazquez explains are harmful emotional energies from Liset Vazquez negative past events. “Trapped emotions may cause feelings of depression and anxiety, and may also block people from love and happiness,” she explains. “In addition, it can make people feel disconnected from others.”

After spending 15 years in corporate America, Vazquez decided to leave that role to commit full-time to energy work within the Milwaukee community. Vazquez has benefited over the past seven years as a client of the Emotion Code, and has experienced the peace that is felt when releasing emotional trauma that causes physical and mental pain. She strives to help her clients move past energetic trauma so that they can live their best lives and create a new reality for themselves.

Location: 5152 S. 18th St., Milwaukee. For more information, call 262-977-3444, email LVEnergyHealing@gmail.com or visit LVEnergyHealing.com. See ad, page 8.

To submit News Briefs or learn more, email Publisher@NaturalMke.com.

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he fifth annual Mycelium Mysteries Conference, hosted by Midwest Women’s Herbal, focusing on all things in the mushroom world, will be presented in person on September 25, 26 and 27, in Dodgeville, Wisconsin. The conference is intended to provide inspiration and education about mushrooms for the health and healing of people and the planet. Workshops will be offered at the beginner through advanced levels on topics such as wild mushroom skills, fungal ecology, fungi and huSarah Foltz Jordan man health, and ethnomycology.

This is the only women-run, women-taught, women-focused mushroom conference in the world. Keynote speakers include ethnomycologist Elinoar Shavit, mycologists Guiliana Furci and Sarah Foltz Jordan. Dr. Corenlia Cho will offer a preconference workshop on Mushrooms for Clinical Practice and Jordan will offer an all-day preconference foray, teaching women how to identify and collect mushrooms in the field. Meals, lodging/ camping and activities are included.

Fungi are the “grandmothers” of our ecosystems, silently shaping the soil. The conference aims to help modern women connect with the roles and wisdom of their female ancestors that maintained and shared their understanding of the role of the fungal world.

Midwest Women’s Herbal is committed to providing herbal education and opportunities for transformation, immersed in the Previous event attendee Wise Woman Tradition.

Kari Witthuhn-Henning

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Mycelium Mysteries Conference

Kari Witthuhn-Henning

New Energy Healer Opens in Milwaukee Area

For more information and tickets, visit MidwestWomensHerbal.com.

See ad, page 27.

July 2021

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Feeling Stressed, Anxious or Physically Drained?

news brief

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Hoppy Hour Yoga Event Series at Good Harvest Market

Y An energy healing session can help you relax and feel more balanced.

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oga teacher Emily Grace Garbutt of Healing Gracefully is leading Hoppy Hour Yoga, a summer yoga series, on the tranquil rooftop patio at Good Harvest Market, in Pewaukee.

The 60-minute, all-levels yoga flow class is being held from 5 to 6 p.m. on two upcoming Thursdays, July 22 and August 19. After class, participants can enjoy a complimentary alcoholic or nonalcoholic beverage at Hop Harvest & Vine.

Class is limited to 10 people to best accommodate the patio space. Participants are asked to bring a yoga mat and other necessities required to practice outdoors, such as sunscreen and a bottle of water. In the event of inclement weather, classes will be rescheduled. Participants should check the Good Harvest Market website to view updated COVID-19 safety guidelines. Face masks are not required while outside and practicing yoga.

Garbutt is a 500-hour registered yoga teacher and owner of Healing Gracefully integrative wellness. She teaches yoga and wellness workshops throughout the Lake Country Area.

Cost: $25. Location: 2205 Silvernail Rd., Pewaukee. For more information or to purchase tickets, email EmilyGraceGarbutt@ gmail.com or visit EventBrite.com/e/hoppy-hour-yoga-tickets151238511459.

health brief

Elevate your life with holistic nutrition + mindset coaching.

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Try Saffron Extract to Raise Mood Saffron, harvested by hand from the stigma of crocus (Crocus sativus L.), has long been used in cooking, dying and fragrances, and a new study also verifies its traditional use for lowering depression. European researchers gave 56 people with poor moods, anxiety or stress either 30 milligrams a day of saffron extract or a placebo for eight weeks. Those getting the saffron reported feeling less depressed and having improved social relationships, and their urinary crocetin levels correlated with a change in their depression scores.

giovana spiller/Pexels.com

Holistic Wellness for Women

health briefs

Use Sunlight and Sleep to Lower COVID-19 Risk

Work Out for Fun, Not Necessity Physical activity during leisure time benefits our heart and longevity, but high workout levels on the job may actually hamper our health, report Danish researchers. Measuring the physical activity of 104,046 women and men of ages 20 to 100 for 11 years, researchers found that leisure physical activity reduced the risk of dying from heart disease by 26 to 41 percent, but high physical activity at work increased that risk by 13 to 27 percent. “A brisk, 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness,” says study author Andreas Holtermann, of the National Research Centre for the Working Environment, in Copenhagen.

lukas rychvalshky/Pexels.com

Resolve Arguments the Same Day for a Happier, Healthier Life

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yakobchuk olena/AdobeStock.com

Two readily available natural strategies— sunlight exposure and sufficient sleep—appear to lower the risks of suffering and dying from COVID-19, report two new studies. Researchers from the UK University of Edinburgh examined records of 2,474 U.S. counties from January to April 2020 to compare numbers of COVID-related deaths to levels of UVA rays from the sun. They found that people living in counties with the highest UVA levels had on average, a 29 Either sidepercent lower chance of dying from the coronastepping an virus. They ruled out the vitamin D factor by not argument or including counties with UVB levels that would resolving it on produce the vitamin. Repeating the analysis in the same day England and Italy produced the same results. pays off quickThe researchers theorized that nitric oxide rely by halving leased by the skin when in sunlight may reduce the reactivity the ability of that virus to replicate. level—negative A second study of 2,884 high-risk health“aftertaste”— care workers in five European countries and the that day and U.S. found that every additional hour of sleep often erasing reduces the risk of COVID-19 infection by 12 any darkened percent. However, insomnia, disrupted sleep emotional and daily burnout are linked to a heightened response the risk of becoming infected with the coronavirus, following day, having more severe symptoms and a longer say University recovery period, reports the researchers in BMJ of Oregon researchers. Based on surveys of more than 2,000 people Nutrition Prevention & Health. People that had reporting their emotional ups and downs during an eight-day period, problems like difficulty falling or staying asleep the researchers found that when people feel they have resolved an or regularly using sleeping pills were 88 percent argument, the emotional response associated with that disagreement more likely to be infected with COVID-19 than is significantly reduced or even eliminated. Stress reactivity has been those without such issues. found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

July 2021

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global briefs

Gaining Momentum

Dealers Align Behind Electric Cars

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Helping children, teens and women to be

STRONG and RESILIENT

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414-243-9851 for info or to schedule an appointment

I would like to help you return to a pain-free active lifestyle. n n

John F. Barnes Myofascial Release Therapy Massage Therapy

If you’ve tried other things for pain and can’t get relief, call to make an appointment today!

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PAIN

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Rock On

Volcanic Ground Cover Slows Climate Change Researchers are using recycled rock dust to enrich farm and rangeland soils to accelerate the processes by which soils capture atmospheric carbon. The natural process of rock weathering provides a proven method of capturing carbon from the atmosphere and putting it into the soil, where it may remain for centuries.

Benjamin Z. Houlton, the Ronald P. Lynch Dean of the Cornell College of Agriculture and Life Sciences, says, “Soil can be part of the solution set. It will not save us, but it can help to put us on path to negative emissions.”

Field testing has been conducted for a year with positive early findings. Iris Holzer, a Ph.D. student at the University of California-Davis, has seen a doubling of the rate of carbon capture in soils with rock amendments compared to soils without.

Excess carbon speeds up the greenhouse effect, which causes rising temperatures and other challenges to global security, food production, economic growth, infrastructure and human and ecosystem health. Over a five-year period, crushed volcanic rock added to agricultural soils across the globe could remove 2.8 billion tons of carbon.

monamakela.com/AdobeStock.com

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Trust and Communication from our first meeting to the time of closing. Clients can expect a relationship beyond the closing table so that their home needs are always met.

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I S T E R

C IERRA BURME IS TE R

Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation. When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance. The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles.

The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board. U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America. He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.”

Local Veggies

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Huge Indoor Vertical Farm to Serve Food Desert The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food year-round. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

Come for the YOGA, Stay for the COMMUNITY MKE Yoga Social offers yoga in a nontraditional way; bringing accessible yoga to amazing Milwaukee venues

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July 2021

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by Sheila Julson

C

omposting is a great way to contribute positive action that helps the planet. Many organic farmers and home gardeners use compost to grow healthier plants that are better able to fight off disease. Compost can also be an effective way to sequester carbon, storing it in the soil instead of releasing it into the air. Two Milwaukee area composting businesses share options for converting food waste into beneficial compost—no matter the size of one’s living space.

Although he owns a composting business, James Jutrzonka of Blue Ribbon Organics would ultimately like to see companies and consumers alike curb their food waste and scale back on scraps before composting even enters the equation.

Supplement your soil with our organic compost and soil blends to keep your garden lush and thriving this summer.

BlueRibbonOrganics.com • 262-497-8539 12

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“Put those ubiquitous leftovers or take-out doggie bags into clear containers rather than keeping them in takeout boxes,” he advises. “You’re way more likely to see them and eat them, rather than tossing them.” He also recommends serving small amounts of leftovers in an egg scramble or frittata, or atop some fresh greens as a hearty salad, for a delicious way to avoid food waste.

If one still ends up with food waste, composting is the best option to divert it from the landfill. Jutrzonka says that many areas have community drop-off sites for food scraps and yard waste. “More communities are also offering another bin, dedicated to compost, to your garbage and recycling situation,” he says. “If a program like this doesn’t exist near you, write to your local elected officials encouraging them to try it, too.”

Blue Ribbon Organics is the final location for most of Southeast Wisconsin’s food scraps that are part of municipal composting programs.

Gretchen Gibb owns Waste Not, LLC, a composting service that collects food waste from residential clients and gives them to farmers to create nutrient-dense compost for farm usage. She services nearly 800 clients in the Milwaukee area, some of whom are apartment or condo dwellers that don’t have a yard to compost themselves. For $4 per week, clients receive clean, five-gallon buckets (with a tight lid to keep out creepy crawlies) to hold their food scraps.

“I take all food waste except meat and dairy, and some carbon materials such as pizza boxes, shredded paper, paper plates and napkins,” she says.

Blue Ribbon Organics offers compost for purchase to residential and commercial customers for adding nutrients to their gardens.

Waste Not, LLC, does not sell compost but has created a composting co-op model; clients can receive free compost delivered to their door up to six times a year.

Sources: Blue Ribbon Organics, 1137 27th St., Caledonia, 262-4978539, BlueRibbonOrganics.com, see ad, this page; Waste Not, LLC, 414-659-7667, email WasteNotLLC@wi.rr.com, WasteNotCompost. org, See ad, page 13.

NewAfrica/DepositPhotos.com

Anyone Can Compost

eco tip

sink or in the freezer. A review of several options can be found at TheSpruceEats.com.

Waste Not

FOOD WASTE COMPOSTING SERVICE

UP-CYCLE YOUR FOOD WASTE!

n A yard bin or pile. Due to critters

Composting Made Easy

Turn Food Waste into ‘Black Gold’

To start composting, get a couple of containers.

n A covered kitchen bucket.

Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under the

THE MOST ENVIRONMENTALLY FRIENDLY WAY TO DISPOSE OF YOUR FOOD WASTE!

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An unbalanced pile can be amended.

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

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Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps can be recycled through composting into an organic, highnutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material.

Consider all the organic materials that fall to the forest floor, break down and return to the earth. This process can be easily recreated at home.

Bins in place, start collecting and piling. Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

LET US TURN YOUR FOOD WASTE INTO COMPOST FOR YOU!

www.GoldenLightHealing.net

skórzewiak/AdobeStock.com

and pets, a lid is recommended.

Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

Amy & David Wilinski

A balanced pile that is stirred or turned weekly will decay the fastest.

Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

July 2021

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FOOD AS MEDICINE The Healing Power of Nutrition

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ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York.

Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods.

In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO). These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise.

The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the

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leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place.

“About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease,

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by Julie Peterson

“Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.”

He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

Eating by the Colors

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Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

July 2021

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Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers.

Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along

with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

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Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs.

The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being.

The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

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July 2021

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Growing Food Security The Benefits of Urban Gardening

by Laura Paisley Beck

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Sharing the Abundance

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or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

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When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals.

Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box

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Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

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Follow local gardeners on social media to get ideas.

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THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are highproducing, low-cost staples.

FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

What can Reiki and Energy Healing do for you? ● Relax and Calm the Nervous System ● Bring a Sense of Peace and Well Being to Body and Mind ● Help you Connect to your Own Innate Healing ● Identify Limiting Patterns and Beliefs that may Hold You Back ● Enjoy Deeper Sleep ● Connect to Your Joy

Allow the powerful energy of Reiki to soothe and relax your mind and body.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach her at LauraPaisley Beck@gmail.com.

July 2021

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Tips for Mid-Summer Gardening

by Sheila Julson

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or those that have an empty spot in the garden due to an end-of-spring harvest, a lost crop or just procrastination, there’s still time to plant veggies and herbs during July and August. Space-saving containers or vertical gardens can make midsummer gardening approachable for people with small yards or apartment balconies.

“Succession planting is the key to having harvests all summer and fall, so by no means is it too late to plant,” affirms Amy Wallner of Amy’s Acre, LLC, a diversified vegetable farm with a community-supported agriculture (CSA) program.

From seed, one could still plant beets, carrots, lettuces, radishes, green beans, summer and winter squash, and greens like arugula or kale. “My advice for anyone seeding these now is to keep the soil moist after seeding and while waiting for the crops to germinate,” Wallner suggests.

Diane Olson Schmidt, of Lacewing landscaping, recommends mid-season veggies such as spinach, Swiss chard, peas, broccoli, cauliflower, parsley, basil and bush bean, which can all be planted by seed in July through mid-August. “Be sure your seeds are from an organic source like Seed Saver’s Exchange, Botanical Interests, Lake Valley Seeds or Renee’s,” she emphasizes.

Bradley Blaeser, president of The Green Team landscaping company, says this

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time of the year, herbs are still a good bet if gardeners can get ones that are already big enough to transplant. Herbs germinated indoors that have been “hardened off,” meaning that tender plants have been gradually exposed to sunlight, wind and uneven temperatures, can also be planted outdoors.

Beauty and Nourishment Through Edible Flowers

Blaeser notes that native columbine in orange, red or white tones are tasty right off the plant and can be used in salads or smoothies. “They’re a good self-seeder, so it spreads, but it’s easy to eradicate,” he explains. “Ask anyone who has it to give you some baby plants or seeds to plant this fall.”

Flowers like bachelor’s buttons, sweet alyssum, French marigolds or nasturtiums should be planted in partial afternoon shade and are edible, says Olson Schmidt.

These mid-season annuals also provide nectar for hummingbirds and pollinators.

Space and Planning

Edible gardening should be done in a way that can work with a busy lifestyle, Blaeser emphasizes. “It always takes longer than the time you think you have to care for them,” he says. Also, it’s never too early to think about next year’s garden. “Plan

to think about next year or things that take a while. Traditional strawberries, alpine strawberries, currants, gooseberries, black berries, chives, native columbine, mint and oregano are all things that come back year after year.”

Blaeser cautions that mint and oregano should be planted in a way that can’t overtake space or grow under a fence. He advises planting these herbs in a pot and burying the pot most of the way into the ground.

Olson Schmidt’s clients usually garden in raised beds and container gardens, which work well for seniors. Containers are effective for moving plants into sun or shade when needed. Lettuce varieties can be planted in pots or planters that are off the ground and get afternoon shade, which delays bolting.

“When preparing containers, add a mix of topsoil, organic soil and soil from a potting mix. Don’t use all soilless container mix, as it dries out,” Olson Schmidt says. “Water once a day unless it rains a lot.” Rainwater can be collected by a rain barrel next to a downspout, or in pails left out during rain, and can be used for watering.

Raspberries, strawberries and cherry tomatoes grow well in hanging baskets. Olson Schmidt recommends maximizing space by growing up—outdoor wall gardens can be created by mounting small pots or grow bags to fencing to grow smaller plants.

Attract pollinators such as hummingbirds with plants like impatiens, which Olson Schmidt says works well in midseason gardens. She cautions against neonic type pesticides, as they are lethal to bees. Insecticidal soap or neem, used sparingly, are better choices. She adds that pests can also be sprayed off with hose water. Invite ladybugs and lacewings into the garden, which eat pests.

Blaeser concludes that for natives and edibles to flourish, pollinators are necessary. Incorporate as many natives as possible into your garden, such as milkweed, which attracts monarchs. “Butterfly weed, coneflowers, catmint, geranium and native irises attract a host of pollinators.”

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Sources: Amy’s Acre LLC, 414-323-2210, AmysAcreLLC@gmail.com, AmysAcre.com, see listing, page 36; The Green Team of Wisconsin, 414-721-1431, Info@TheGreenTeamWI.com, GreenTeamWI.com, see ad, page 11; Lacewing, 414-793-3652, LacewingGdcs@att.net, see ad, page 20.

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Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

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July 2021

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conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods.

He invented Mojobricks, a carbon-neutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mush22

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rooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment.

Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

Great Grilling

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume) 2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed. *Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain.

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

julia volk/Pexels.com

image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

July 2021

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doctor in the kitchen

Strawberry Rhubarb Crisp

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by Dr. Sarah Axtell, ND

risps are often laden with sugar.

This one is perfectly sweet without all of the refined sugar, and the seeds and almond meal provide healthy essential fats and protein. Enjoy.

4 cups total strawberry and rhubarb, chopped 2 Tbsp honey 1 cup gluten-free oats 1/2 cup almond meal 1/4 cup ground seeds (such as hemp and flax) 2 tsp cinnamon 1/3 cup maple syrup 1/3 cup coconut oil, melted Pinch sea salt Preheat oven to 350° F and grease an 8-by8-inch baking dish.

In a mixing bowl, combine rhubarb, strawberry and honey. Mix thoroughly and add to baking dish.

Add all other crisp ingredients to a mixing bowl and mix well.

Top the fruit with the crisp and bake for 30 minutes.

Let cool for 10 minutes and serve on top of dairy-free ice cream or top with coconut whipped cream.

Sarah Axtell is a naturopathic doctor who helps people facing chronic health conditions such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight loss resistance. Her passion is using Food as Medicine with her patients. She has a private practice, Lakeside Natural Medicine, in Shorewood. See ad, page 10.

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For more healthy recipes, visit our Conscious Eating department on NaturalMKE.com.

July 2021

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

A

good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

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GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads.

This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

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Sleepy Scents TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants.

If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include: n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind

“Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two.

Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

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fit body

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of healthpromoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of wellbeing after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah.

“The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New 28

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Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

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after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

Spiritual Practices on the Run Michael Fitzgerald: Occasionally, run just for the sake of running. Don’t wear a watch or carry your phone. Take a break from the slavery of electronics.

Then pay attention to nature and the weather. Don’t judge it or wish it away.

Just behold and honor it. You will find that your mind will quiet and you will feel more at peace.

Julia Chi Taylor: It can help to practice a short, five-minute breathing meditation before running. Simply sit and watch your breath, without changing the rhythm. You can become connected to the silence within you and it becomes easier to stay more present to each step and to watch your breathing as you run. It also helps to stay at a relaxed pace with no effort of pushing.

Listen to your footfall and run without any feelings of self-criticism.

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Doggy Delights Healthy, Homemade Cookie Treats

adogslifephoto/AdobeStock.com

natural pet

by Amy Coyle

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ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen bone-shaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Storebought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients.

For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories.

Treats should be ‘high-reward’ and low-calorie, not necessarily big in size.

They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will 32

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A Healthy Choice

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suffice. More ambitious treat-makers might want a muffin pan for custom shapes.

Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats. “Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.” She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

More Healthful Treat Recipes The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays. For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/ simple-dog-treat-recipes.

Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.

Healthy Treats for Dogs Good Dog Treat Yield: Varies 1 15-oz can pumpkin ½ cup peanut butter ½ cup coconut oil, melted 4 (organic, cage-free) eggs 1¾ cups coconut flour Preheat oven to 350° F. In a large bowl, whisk together pumpkin, peanut butter, coconut oil and eggs until smooth. Add coconut flour. Mix until well combined. Let rest for 5 to 10 minutes to thicken.

Place dough in between two pieces of parchment paper and roll the dough until it’s about one-quarter-inch thick. Remove the top layer of the parchment paper and cut shapes with cookie cutters (consider the size of the dog when selecting cutter sizes).

Bake for 45 to 55 minutes until treats are dry and hard. Let cool completely. Store in an airtight container.

Courtesy of Kate Roach.

Kate’s PB Oat Cookies Yield: 24 Dog Treats 1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes.

Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes.

Courtesy of Kate Roach.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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calendar of events STAY HEALTHY MILWAUKEE With so much uncertainty regarding COVID-19, many Milwaukee events have been temporarily cancelled or postponed in the efforts to keep our community safe. Please continue to take protective measures and follow public health guidelines to keep you and those around you safe and healthy. Finally, thank you for continuing to read Natural Awakenings Milwaukee and support its advertisers.

This allows us to continue to publish during these unprecedented times. Natural Awakenings could not do it without you. We will continue to share information on events taking place this year, so please continue to read the magazine, and follow us on Facebook and Instagram for updates. Be well, Milwaukee! the forces of nature. Golden Light Healing Retreat Center. Info@GoldenLightHealing.net. Golden LightHealing.net.

FRIDAY, JULY 2 Yoga and a Cocktail in Black Cat Alley – 6pm.

Every first Fridays through summer. Enjoy beginner-friendly outdoor yoga sessions surrounded by diverse street art and murals. Class is cued in multi-level format to suit all levels of yogi. After class enjoy a cocktail or mocktail at the Pharmacy Bar inside the Crossroads Collective. Black Cat Alley, E Ivanhoe Pl, Milwaukee. Register: MKEYoga Social.com.

plan ahead AUGUST Mediumship Training with Amy Wilinski – Aug 21-22. 9am-4pm. Learn to connect with the spirit world. This amazing two-day mediumship training workshop will teach you a variety of techniques to connect with souls who have passed on. During this highly experiential class you will learn to make those connections with the spirit world, and how to give an evidential reading. $295. Golden Light Healing Retreat Center. For info: 920-609-8277.

GoldenLightHealing.net.

WEDNESDAY, JULY 14 Outdoor Baby Goat Yoga – 5pm & 6pm. Hourlong yoga sessions filled with gentle movements and cuddles with baby dwarf goats at the Menomonee Falls Farmers’ Market. Includes 30 minute of super chill, sure to be slightly spontaneous yoga, followed by 30 minutes of mingling with the baby goats. You’ll achieve photo worthy poses. Village Park, N87W16749 Garfield Dr, Menomonee Falls.

Register: MKEYogaSocial.com.

SATURDAY, JULY 17 Drum Making Workshop with David Wilinski – Jul 17 or Sep 5. 12:30-5pm. Craft your own ceremonial hand drum. Choose from elk, horse or buffalo hide; you will be taught about the various medicine gifts each animal spirit brings and how to use the drum for meditation and healing. Price includes all materials to create the 15” ceremonial drum and drumstick that you will take home with you. $195. Golden Light Healing Retreat Center. Info@ GoldenLightHealing.net. GoldenLightHealing.net.

WEDNESDAY, JULY 21 Elevated Yoga and Infused Mocktails – 6pm.

Beginner-friendly outdoor yoga in Canni Hemp’s backyard space. Get in the flow with complimentary goodies supplied by Canni. CBD consumption optional. After social time, enjoy smooth yoga flow on the grass. Class is cued in multi-level format to suit all levels of yogi; beginners welcome. After yoga enjoy exclusive discounts and surprises from Canni. Canni Hemp Co, 810 S 5th St, Milwaukee.

Register: MKEYogaSocial.com.

SATURDAY, JULY 24

FARMERS’ MARKETS

Yoga in the Sunflower Fields – 8am, all levels yoga; 9am, enjoy the sunflower fields. Enjoy a gentle yoga flow followed by tasty treats and wholesome family fun. Ticket includes: Yoga, admission to the fields and $10 credit for farm fresh produce at Skelly’s Farm Market. Skelly’s Farm, 2713 S Hayner Rd, Janesville.

Register: MKEYogaSocial.com.

West Allis Farmers’ Market – Saturdays, Tuesdays, Thursdays starting in May. Sat, 1-6pm; Tue & Thu, 12-6pm. Later start times allow for morning harvesting. Special hour for vulnerable shoppers and seniors during COVID-19 are Tue and Thu, 11am-12pm. 6501 W National Ave, West Allis.

414-940-1371.

Herbal Apprenticeship with Gigi Stafne – Jul 24-25. 10am-4pm. An inspiring foundations certificate level botanical medicine course. Combine the intuitive art and the solid science of botanical medicine apprenticing with master herbalist Gigi Stafne for an intensive weekend at Golden Light Retreat Center. Explore the benefits of herbal preparations and create a number of them to take home with you. $295. GoldenLightHealing.net. Info@ GoldenLightHealing.net.

Greenfield Farmers’ Market – Sundays starting in May. 10am-2pm. Enjoy fresh produce, bakery, dairy and meat, specialty items, ready-to-eat foods and live music. Konkel Park, 5151 W Layton Ave, Greenfield. 414-329-5275.

Dr. Vijay at Unity – Jul 24, 25. Begins with a supper at 5pm on Saturday, followed by teaching and music with Unity musicians. Sunday afternoon, following fellowship, Dr. Vijay will continue his teaching. The event is free, including the Saturday evening meal. Please call the Center to reserve your place as seating is limited. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-745-7377.

UnityCenterInMilwaukee.com.

WEDNESDAY, JULY 28 Whispers on the Wind Shamanic Program w/ Amy Wilinski – Jul 28-Aug 1. Are you searching for the meaning in your life? Would you like a deeper connection with nature and the spirit world?

Intensive training program in shamanism, energy medicine and self-transformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with

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Butler Farmers’ Market – Mondays starting in May. 12-6pm. The market will be closed Monday, May 28 for Memorial Day. Many new vendors joining this year. Farm-fresh produce, fruits, honey, candy, specialty meat products and ready-made foods. Hampton Ave between 125 and 124 Sts, Butler. 414-541-0089.

SATURDAY, SEPTEMBER 25

savethedate SEPTEMBER 25-27 5th Annual Mycelium Mysteries Conference – Sept 25-27. Hosted by Midwest Women’s Herbal focusing on all things in the mushroom world. Workshops offered at the beginner through advanced levels on topics such as wild mushroom skills, fungal ecology, fungi and human health, and ethnomycology. Keynote speakers include ethnomycologist Elinoar Shavit, mycologists Guiliana Furci and Sarah Foltz Jordan. Dodgeville, WI. Tickets & to register: MidwestWomensHerbal.com.

ongoing events

classifieds

Email Publisher@NaturalMKE.com for guidelines and to submit entries.

$20 for up to 20 words, then $1 extra per word. Email content to Publisher@ NaturalMKE.com. Deadline is the 10th.

daily

wednesday

Prayer Pause – 12 noon. Join Unity Centers around the world at 12 noon wherever you are. Hold the Center, community, state, country, world in prayer and high consciousness for a minute or two, praying for the health and well-being of all people. Unity Center in Milwaukee. 414-475-0105. UnityCenter InMilwaukee.com.

Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandy Krause: 414-581-2626, SKrause20@outlook.com.

UnityCenterInMilwaukee.com.

Mid-Day Meditation – Everyday, whenever you want or need a break, simply go to UnityCenter InMilwaukee.com and click the meditation tab.

Meditations are changed every Wednesday, and you can go back to listen as often as you like. Unity Center in Milwaukee. 414-475-0105. UnityCenter InMilwaukee.com.

sunday

thursday Minister’s Book Study – 9:15-10:45am. This is an open forum currently discussing the book Caste, by Isabel Wilkerson. If you are interested in joining this study via Zoom meeting, please call the church and get the details to join Zoom. This book was picked specifically to learn how to be better neighbors to all people. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter InMilwaukee.com.

Sunday Celebrations at Unity Center in Milwaukee – 10am. On site (observing COVID-19 recommendations for face masks, social distancing and taking temperatures) at Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Streaming live on the website: UnityCenterInMilwaukee.com.

Silent Unity Prayer and Healing Circle – 11am.

This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee.

414-475-0105. UnityCenterInMilwaukee.com.

Coffee and Conversation via Zoom – Following Sunday service you can join a Zoom meeting site for coffee and conversation. Chat for 45 minutes or more every week like sitting around a table at the center. Zoom meeting number: 876 874 91644.

saturday

A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering.

Class Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Joann Baumann: 414-7457377. UnityCenterInMilwaukee.com.

Wisconsin Asperger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game night. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

Sandy Krause: 414-581-2626, SKrause20@outlook. com. UnityCenterInMilwaukee.com.

CLASSES SOUL SISTERING, LIFE COACHING for a whole-self-fulfilling, joyous, honorable life.

Private starter session classes by appointment.

WonderSpirit.com. 262-544-4310.

NOW HIRING ECO HARMONY LANDSCAPE & DESIGN is excited to start its 11th year. We are a sustainably minded company offering competitive pay, creative projects and a dynamic work environment. We provide a relaxed, family-oriented atmosphere and focus on work / life balance. Call 414-810-5858. See ad, page 21.

SUPPLEMENTS PLANT-BASED SUPPLEMENTS – Get Greens, Chlorophyll, Oil Blends, Electrolytes, Cleansers, Herbal Teas & More. All organic. See Special Offer for Free Samples. TerraLifeStore.com.

954-459-1134.

WELLNESS OFFICE SPACE PROFESSIONAL OFFICE SPACE available now. Share a peaceful suite with good energy in Brookfield with a holistic counselor and chiropractor. Referrals possible. Shared waiting room, kitchenette with sink, internet, daily cleaning.

Contact Di Philippi: Di@WellnessCounseling Milwaukee.com.

Coming Next Month AUGUST

Back-to-School Wellness Tips Plus:

Shamanism Today Boost Happiness & Well-Being Benefits of Having a Life Coach

July 2021

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community resource guide Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMKE.com to request our media kit.

ACUPUNCTURE

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Dr. Mizuno’s happiness stems from seeing her patients regain their beautiful and happy smiles while transforming to a healthier version of themselves. She doesn’t treat symptoms or diseases. She treats patients. See ad, page 16.

Experience the difference at Alive Chiropractic with a complete health consultation, neurological evaluation and muscle assessment. Schedule your first appointment today! See ad, page 7.

Join our CSA program today and eat local, organically grown food all season long with convenient pick-up locations in your community.

414-687-0087 Dr.Amizuno@PlumeriaWellness.com PlumeriaWellness.com

BIRTH DOULA / IBCLC NURTURING TRANSITIONS LACTATION CONSULTATION AND BIRTH DOULA SERVICES

Dr Robert Fugiel, DC 12930 W Bluemound Rd, Elm Grove 262-955-8867 GoAliveChiro.com

COMPOST SERVICE BLUE RIBBON ORGANICS 262-497-8539 BlueRibbonOrganics.com

For organic compost & soil blends in bulk, by bag or delivered straight to your yard, grow in Blue Ribbon Organics this spring. See ad, page 12.

262-853-6267

MarciaDoula_NurturingTransitions@yahoo.com

NurturingTransitions.org

As a doula, Marcia Barritt provides emotional support for mom, her family and partner during pregnancy and birth. Her doula services also include assistance and lactation education.

WASTE NOT, LLC

414-659-7667 WasteNotCompost@wi.rr.com WasteNotCompost.org We pick up your food waste weekly and turn it into compost— the most environmentally friendly way to dispose of your food waste. We also deliver fresh compost. $4 per week. See ad, page 13.

CBD CBD AMERICAN SHAMAN ON BLUEMOUND

17550 W Bluemound Rd, Brookfield 262-599-8020 Info@HempSolutionsCBD.com HempSolutionsCBD.com Offering the highest quality CBD products in a warm and inviting atmosphere.

Locally owned and U.S. Hemp Authority Certified.

Education is our priority.

See ad, page 19.

CRYSTALS ANGEL LIGHT CENTER FOR THE HEALING ARTS

13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightShopping.com Experience over 20,000 amazing crystals, rocks, gemstones, natural stone jewelry and metaphysical supplies—at affordable prices.

Angel Light also offers great workshops, intuitive readings, and personal healing sessions.

MOTHER NATURE’S TRADING COMPANY, LLC Info@MNTC.shop MNTC.shop

Organic, cold-pressed Cranberry Seed Oil, high-quality hemp, premium brands. Made in Wisconsin. Made in the USA. See ad, page 25.

FREE SPIRIT CRYSTALS

4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com

SUPPORT LOCAL SMALL BUSINESSES! 36

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Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 30.

Community Supported Agriculture Amy Wallner 414-323-2210 AmysAcre.com

DENTISTRY BIONICA DENTAL WELLNESS 2566 Sun Valley Dr, Delafield 262-337-9745 BionicaDentalWellness.com

Come experience modern, comprehensive, biological dentistry for the health-conscious community. Dr. Udoka Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad, page 5.

HOLISTIC DENTISTRY OF PORT WASHINGTON

220 N Franklin St, Port Washington 262-235-4525 • HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body perspective. We combine advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 40.

INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 262-691-4555 • WINaturalDentist.com

“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.

WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY

125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.

ENERGY HEALING LV ENERGY HEALING

Liset Vazquez 262-977-3444 LVEnergyHealing@gmail.com LVEnergyHealing.com Energy Healer and Certified Emotion Code Practitioner is here to help you drop the emotional baggage, so that you can finally start living your best life. See ad, page 8.

FITNESS DONNA FIT 4 LIFE LLC LaDonna Gladney 414-793-5086 DonnaFit4Life.com

Donna’s passion is to help people live healthy lives through nutrition and fitness. Offering fitness training, nutrition counseling and meal planning, exercise programs and more. Virtual training available. See ad, page 25.

HOLISTIC HEALTH BROOKFIELD HEALTH & WELLNESS, LLC

150 S Sunnyslope Rd, Ste 148, Brookfield 262-395-4023 BrookfieldHealthAndWellness.com Our passion is helping patients maximize their health, allowing you to live life to the absolute fullest. We approach each patient as an individual by assessing the body with stateof-the art, bio-energetic technology to identify underlying root cause issues. See ad, page 29.

HYPNOSIS WAY WITHIN HYPNOSIS

Indi Gundrum 608-291-7234 WayWithinHypnosis@gmail.com TheWayWithinHypnosis.com Try hypnosis today to harness the healing power from within.

Manage depression, stress, anxiety, addiction and more.

Schedule an appointment today.

LAWNCARE/LANDSCAPE SERVICES ECO HARMONY LANDSCAPE

414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and lowmaintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 21.

THE GREEN TEAM OF WISCONSIN 414-721-1431 Info@GreenTeamWI.com GreenTeamWI.com

The Green Team of Wisconsin provides thoughtful landscape design and installation, full property maintenance, and allnatural turf care and weed control. See ad, page 11.

LACEWING

Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care.

Organic landscape practices in all habitats. See ad, page 20.

LIFE COACH TERESA HUMPHREY, LLC

Center for Wellbeing 301 Cottonwood Ave, Hartland 414-243-9851 • C4WB.com Life Coach/Intuitive providing services for children, teens and women. Creating greater strength and resilience. Unique sessions tailored just for you. Helping you to shine your light. See ad, page 10.

MASSAGE THERAPY MIND & BODY CONNECTION

THERAPEUTIC & ORTHOPEDIC MASSAGE 12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593 Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage.

MEDICINE – FUNCTIONAL & INTEGRATIVE GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com

25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care.

We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.

MEDICINE - NATUROPATHIC LAKESIDE NATURAL MEDICINE 3510 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748

Sarah Axtell, ND, Joanne Aponte, ND and Aidanne MacDonald-Milewski, ND, are Naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalance, weight loss, hypothyroidism, and integrative cancer support. See ad, page 10.

MENTAL WELLNESS LET’S GET BALANCED WELLNESS

Terry Steiner, Amare Wellness Advocate 262-894-0213 MyAmareGlobal.com/19422 Terry Steiner is an Amare Wellness Advocate with a passion to help you achieve your optimum mental wellness holistically. See ad, page 29.

MYOFASCIAL RELEASE SPECIALIZED THERAPY SERVICES 890 Elm Grove Rd, Ste 1-1, Elm Grove 414-778-1341 SpecializedTherapyServices.com

Specialized Therapy Services began in 2002 providing comprehensive MFR treatment programs. Currently it is the only private MFR clinic accepting multiple insurance plans including Medicare. See ad, page 19.

Check out our ONLINE RESOURCE GUIDE for even more business listings that may offer exactly what you need at NaturalMKE.com/businesses.

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WHITE WOLF MFR

4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results. See ad, page 10.

OUTDOOR RECREATION TREETOP EXPLORER TREE CLIMBING ADVENTURES & TRAINING 262-894-4949 • 620 Maple Ave, Waukesha TreetopExplorer.com Curt@TreetopExplorer.com

Climbing tall trees, you are energized yet at peace.

Public climbs, group events, climbing classes.

Fun - Fitness - Adventure!

See ad, page 20.

NATURAL CLEANING ROXY’S NATURAL CLEANING, LLC Roxanne Reichert 262-528-2762 RoxysNaturalCleaning@gmail.com

Roxy’s natural cleaning is committed to getting the job done without the use of harmful chemicals. Call/ text/email today to schedule your walk through. See ad, page 21.

PHYSICAL THERAPY 1212 BODYWORKS

20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 • 1212BodyWorks.com Experience a unique approach that resolves muscle weakness at the root of pain and tightness. As a Certified “Muscle System Specialist,” Emily helps clients move, walk and balance with ease.

See ad, page 25.

NUTRACEUTICALS & SUPPLEMENTS

PSYCHIC READINGS MIKE POZORSKI

Standard Process is a Wi s c o n s i n - b a s e d , family-owned, wholefood-based nutritional supplement company that partners with healthcare practitioners to address issues related to health conditions. See ad, page 2.

Psychic Medium 920-901-9329 MiPozorski@gmail.com MeetMikePozorski.com Experience spirit communication and reach loved ones who have passed on. Your loved ones are just a thought away. Schedule today! See ad, page 21.

REAL ESTATE

WHOLE LIFE WELLNESS

262-264-8825 13000 W Bluemound Rd, Ste 215, Elm Grove WholeLifeWellnessMke.com Amanda Couturier is a Functional Nutritional Therapy Practitioner and Life coach with a mission to help women heal, grow and thrive. See ad, page 8.

Make your community a little GREENER …

Support our advertisers For every $100 spent in locally owned business, $68 returns to the community

SHOREWEST REALTORS

Cierra Burmeister • 262-607-0215 CBurmeister@Shorewest.com Cierra.Shorewest.com Buyer and seller consultations available.

Trust and communication from our first meeting to closing. Clients can expect a relationship beyond the closing table to ensure their home needs are always met. See ad, page 10.

REIKI CINDY CARLSON REIKI AND ENERGY HEALING

121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com

source: the350project.net

Greater Milwaukee

Amy Wilinski • 920-609-8277 GoldenLightHealing.net

Offering workshops, sessions, group & personal retreats in shamanism, mediumship, reiki, psychic development and more.

SKIN CARE L’BRI PURE N’ NATURAL

262-353-1555 DKlopp19@gmail.com LBri.com/diklopp (Free Samples available) Choose your skincare that is naturally good and experience healthier, younger-looking skin.

The Best of Nature and Science combined!

Lauren Molter, Owner/Esthetician 13625 W Greenfield Ave, New Berlin LMolter@SiennaSkinAndBeauty.com 414-436-7888 • SiennaSkinAndBeauty.com Sienna Skin & Beauty places an emphasis on mind and body wellness when treating the skin.

Education, skin health and relaxation are of utmost importance.

SPIRITUALITY

NUTRITION

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GOLDEN LIGHT HEALING RETREAT CENTER

SIENNA SKIN & BEAUTY

STANDARD PROCESS

Kathy Kiss Sr Account Manager KKiss@StandardProcess.com

RETREAT CENTER

NaturalMKE.com

Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 19.

UNITY CHURCH

Rev Mari Gabrielson 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityCenterInMilwaukee.com A God-centered c o m m u n i t y, welcoming all to come and share the gifts of divine love, life, peace, joy and abundance. Join us Sundays, 10 am. See ad, page 17.

YOGA MKE YOGA SOCIAL

414-369-2259 MKEYogaSocial@gmail.com MKEYogaSocial.com Come for the yoga, stay for the community! MKE Yoga Social offers various yoga modalities in amazing venues throughout the city; from breweries to distilleries, parks and more, we’ve led yoga in over 65 spaces throughout our beautiful city! See ad, page 11.

Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell

"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits.

It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections.

Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership.

Individuals apply: NAWI10221

Practitioners apply: NAWI10221P

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