August 2021 Natural Awakenings Milwaukee Magazine

HEALTHY

LIVING

HEALTHY

PLANET

CHANGE YOUR THINKING

CHANGE YOUR

WORLD LEAP!

WORKING WITH A

LIFE COACH

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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 THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

8

17 DISCOVER THE MAGIC OF MAGNESIUM

18 PRESERVING THE HARVEST

Classic Ways to Store Garden Bounty All Year

18

22 BACK-TO-SCHOOL WELLNESS

Tips to Keep Kids Healthy

25 TAKING THE STRESS OUT

OF GOING BACK TO SCHOOL

26 BOOSTING IMMUNITY For Back-To-School Health

30

28 UNLEASH YOUR TRUE POTENTIAL

Working with a Life Coach Can Help

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 262-623-7948 or email Publisher@NaturalMKE.com. Deadline for ads: the 10th of the month.

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Deadline for calendar: the 10th of the month.

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30 WATER SPORTS FOR A TOTAL BODY WORKOUT

Cool Ways to Stay Fit this Summer

32 POWER UP FIDO

32

Five Ways to Strengthen Your Dog’s Immune System

DEPARTMENTS 7 news briefs 8 health briefs 9 global briefs 10 eco tip 18 conscious

eating 22 healthy kids

28 healing ways 30 fit body 32 natural pet 34 calendar 35 classifieds 36 resource guide

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August 2021

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HEALTHY LIVING HEALTHY PLANET

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

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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.

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

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Greater Milwaukee

letter from the editor

Summer! As the hottest month of the year, August

epitomizes summer. Days spent boating, swimming, camping or hiking; beautiful soft evenings; festivals, markets and concerts; picnics and cook-outs ... and of course, preparing to send the kids back to school. Our issue for August focuses on health—physical, mental and emotional—for kids as well as adults, with a leaning towards the transition from summer vacation to fall and school.

For some simple wellness tips on keeping your brood healthy as we get back to basics, check out our Healthy Kids article, “Back-toSchool Wellness,” on page 22. Tips for keeping their immunity strong can be found in the article “Boosting Immunity for Back-to-School Health,” on page 26; and since we can’t forget our canine fur babies, immune health for dogs is discussed in “Power Up Fido,” on page 32. Our story “Discover the Magic of Magnesium,” on page 17, reveals the many health benefits of the essential nutrient magnesium— insufficient in the diets of many Americans—and how to get more of it.

This year, getting ready for a new school year has added dimensions. Our children have gone through a uniquely challenging time in 2020—one the world will never forget. Unlike adults, kids haven’t yet fully developed their coping skills, and may feel some stress over returning to school. Our story “Taking the Stress Out of Going Back to School,” on page 25, addresses the psychological side of pandemic recovery for kids.

Speaking of reducing stress, “Think Yourself Happy,” on page 12, provides insights into happiness from the perspective of brain plasticity, a scientific term referring to the fact that brain neurons have a similarity to muscle tissue in that they are strengthened or weakened based on how often they are used (i.e., what thoughts we think repetitively).

Early adopters of this science have learned that we can train ourselves to stay in the more positive realms of thought, and we provide some tips on how to do just that. Keeping with the theme of emotional health, our Healing Ways article “Unleash Your True Potential,” on page 28, sheds light on life coaching, and how the process can help you achieve goals and open up unrealized potential.

As we all know, exercise is an important component of staying healthy and being fit.

Summer is a great time to take advantage of the nice weather and incorporate some water sports into your routine. For some inspiration on getting your feet wet, check out our Fit Body article on page 30, “Water Sports for a Total Body Workout.”

Summer is growing season, so no end-of-summer issue would be

complete without an article on gardening. Check out “Preserving the

Harvest,” on page 18, for information on preserving your bounty, with

a couple of recipes thrown in.

Summer is typically seen as the season of fun, but fun is hard

to have if you are ill or stressed. We hope that our August issue

can assist you with staying healthy—body, mind and spirit—so

that you can get the most out of the end of summer. Enjoy! peace.love.dreams Barbara Bolduc Editor for Natural Awakenings Milwaukee

NaturalMKE.com

news briefs

Local Food Writer Explores the Bounties of Wisconsin in New Book

W

isconsin Farms and Farmers Markets: Tours, Trails and Attractions, the latest book by local food writer Kristine Hansen, is a colorful profile of the agritourism opportunities that abound throughout Wisconsin. Whether it’s stepping into cranberry bogs, sipping cider fermented from antique apples, staying on a farm, enjoying a wine tasting or picking cherries in Door County, Wisconsin Farms and Farmers Markets: Tours, Trails and Attractions explores ways that farm-loving travelers can immerse themselves in authentic culinary experiences.

Hansen will appear at an author event at 7 p.m., August 4, at Boswell Book Company, on Milwaukee’s East Side. (Registration requested due to capacity limits for in-person events; visit BoswellBooks.com/upcoming-events.) Hansen is a nationally recognized food, drinks and travel author whose articles have appeared in Fodors.com, Midwest Living magazine, Milwaukee Magazine and many other publications.

Kristine Hansen

Wisconsin Farms and Farmers Markets: Tours, Trails and Attractions is available locally at Boswell Book Company or through Amazon.com/Wisconsin-Farms-Farmers-Markets-Attractions/ dp/149305581X.

Jumpst(ART) Downtown Offers an Infusion of Arts and Culture

T

he Milwaukee Downtown Business Improvement District #21 is proud to introduce Jumpst(ART) Downtown, a new arts and culture initiative designed to spread joy throughout the community this summer. Beginning at 9 a.m. August 6 through 8, visitors to the East Town, Westown and Historic Third Ward districts of Downtown Milwaukee can experience new murals, temporary art installations and pop-up performances. Watch artists create chalk murals and live canvas paintings in our parks, and enjoy surprise street performances and interactive photo ops on the sidewalks.

Jumpst(ART) Downtown is a partnership with Sculpture Milwaukee, Imagine MKE, Milwaukee Public Market, Historic Third Ward Association and 3rd Street Market Hall.

For more information, visit MilwaukeeDowntown.com/ bid-basics/ communityprojects/ jumpstart.

Experience Acupuncture Through Mini-Trial Sessions

D

r. Ayako Mizuno, of Plumeria Acupuncture and Holistic Wellness Center, LLC, invites Natural Awakenings readers to experience free “mini-trial” acupuncture sessions. The sample sessions average Dr. Ayako Mizuno 10 minutes and allow those unfamiliar with acupuncture to see how it feels. The mini-trials include an initial consultation. Mention “Natural Awakenings” at the initial consultation to receive the free trial. This offer is valid through August 2022.

Mizuno emphasizes that the mini-trials are an easy, cost-effective way for people to try acupuncture. She has a master’s degree in counseling psychology and a doctorate degree in acupuncture and Oriental Medicine from Five Branches University in San Jose, California. “My training and background allow me to be patient and understanding while listening to my clients thoroughly, without judgment,” she says. “No problem is too big or too small.”

Location: 2500 N. Mayfair Rd., Ste. 410, Milwaukee. For more information or to schedule a mini-trial, call 414-687-0087, email Dr.AMizuno@PlumeriaWellness.com or visit PlumeriaWellness.com. See ad, page 21.

EMPOWER EDUCATE CONNECT To submit News Briefs or learn more, email Jordan at Publisher@NaturalMKE.com

August 2021

7

health briefs

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

BlueRibbonOrganics.com • 262-497-8539

Feeling Stressed, Anxious or Physically Drained?

Release

your Trapped Emotions

Exposure to even moderate levels of traffic-related air pollutants during childhood results in a greater risk of mental illness by age 18, Duke University researchers report in JAMA Network Open.

In the study, the psychiatric health of 2,000 twins from England and Wales followed into adulthood was compared to recorded levels of air pollution in their neighborhoods. Twenty-two and 84 percent of the twins, respectively, were found to have had exposure to nitrogen oxides and fine particulate matter that exceeded World Health Organization (WHO) guidelines. Higher levels produced the most symptoms, including depression and anxiety. The effect, although weak compared to family history, equals that of other neurotoxicants known to harm mental health, particularly childhood exposure to lead. Previous evidence suggests that air pollutant exposures can cause inflammation in the brain and may lead to difficulty regulating thoughts and emotions.

WHO estimates that nine of 10 people worldwide are exposed to high levels of outdoor air pollutants emitted by vehicles, waste disposal, power plants, factories and other industrial processes. Studies show increased hospital admissions for many psychiatric illnesses during poor air quality days in China and India. “Because harmful exposures are so widespread around the world, outdoor air pollutants could be a significant contributor to the global burden of psychiatric disease,” says lead author Aaron Reuben.

satjawat/AdobeStock.com

Avoid Air Pollutants to Protect Children’s Mental Health

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

Identify and remove energetic emotional trauma from your body that may be causing you physical or spiritual pain with the Emotion Code® A

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Certain gut microbiota can predict possible causes of mortality, reports a new study from Finland’s University of Turku. Researchers collected stool samples from 7,055 Finnish adults around 50 years old and followed them for 15 years. They found that greater numbers of bacteria from the Enterobacteria family increase the risk of death from cancer, respiratory disorders and gastrointestinal disease. “Many bacterial strains that are known to be harmful were among the Enterobacteria predicting mortality, and our lifestyle choices can have an impact on their amount in the gut,” says study co-author Teemu Niiranen.

frenta/AdobeStock.com

Microbiome Linked to Risk of Death from Disease

global briefs

Bugs Matter

malpetr/DepositPhotos.com

dmitry kovalchuk/AdobeStock.com

Soil Regulators Soft on Pesticide Use Pesticides cause significant harm to earthworms and thousands of other vital subterranean species. These invertebrates, nematodes, bacteria and fungi filter water, recycle nutrients and help regulate the planet’s temperature. The most comprehensive review ever conducted on how pesticides affect soil health, published in the journal Frontiers in Environmental Science, reveals that beneath fields of monoculture crops, a toxic soup of insecticides, herbicides and fungicides is wreaking havoc on the ecosystem.

The study recommends changes in how regulatory agencies like the U.S. Environmental Protection Agency (EPA) assess the risks posed by the nearly 850 approved pesticide ingredients. Presently, regulators ignore pesticide harm to earthworms, springtails, beetles and many other subsoil critters. The EPA relies on one insect, the European honeybee, to represent the thousands of species that live or develop underground. The ongoing escalation of pesticide-intensive agriculture and pollution are major driving factors in the precipitous decline of many soil organisms that are critical to maintaining healthy soils. This contamination has been identified as the most significant driver of soil biodiversity loss in the last decade.

Suiting Up

Textile Manufacturers Fight Climate Change

Clothing makes the man or woman, but mankind makes the clothing. The Textile Exchange’s Material Change Index (MCI) has been tracking industry changes and their impacts since it was launched in partnership with GreenBiz in 2019.

The MCI is the largest businessto-business comparison initiative tracking progress toward more sustainable material sourcing for apparel, footwear and home textiles. It also monitors alignment with global efforts such as the United Nations Sustainable Development Goals and the transition to a circular economy. With a goal to accelerate action, 2019 was established as a baseline year from which to track the related efforts and progress of leading corporations.

The MCI is part of Textile Exchange’s Corporate Fiber & Materials Benchmark program, enabling companies to measure, manage and integrate a strategy for using preferred fiber and materials in their operations. With a goal of 45 percent reduced CO2 emissions from textile fiber and material production by 2030, Textile Exchange is pushing for urgent climate action. This year, they are launching an insights report, leaderboard and dashboard (Textile Superfund Mine-Polluted Stream Restorations See Success Exchange.org/2030Large investments have been made to clean up acid drainage into streams and rivclimate-plus) to provide ers polluted by toxic metals from abandoned mining sites. A new study published in a comprehensive analysis Freshwater Science based on long-term monitoring data from four U.S. Environmenof the state of the industry tal Protection Agency Superfund sites in California, Colorado, Idaho and Montana and determine ways to work shows that cleanup efforts can allow affected streams to recover to near natural with the data. conditions within 10 to 15 years after abatement work begins.

Reversing Ruin

David Herbst, a research scientist at UC Santa Cruz and co-author of the paper, says, “The good news from them all is that Superfund investments can restore the water quality and ecological health of the streams.” Researchers combined data from long-term monitoring during periods of 20 years or more using aquatic insects and other diverse invertebrate life such as flatworms and snails as indicators of the restoration of ecological health, with nearby unpolluted streams as standards for comparison. Much of the recovery occurred within the first few years of treatment.

Herbst says that the promising results suggest that even daunting environmental problems can be remedied.

EXPAND YOUR AWARENESS Read more health and global news each month at NaturalMKE.com

August 2021

9

Bug Battle

How to Keep Mosquitoes at Bay

It’s no fun fending off uninvited airborne guests at the family cookout, but bloodthirsty bugs are an inevitable part of summer. Mosquitoes aren’t just an annoyance; they can carry infectious diseases like West Nile and Zika viruses, so it’s important to know the best ways to keep them at bay.

Sprays containing the chemical DEET—developed by the U.S. Army after World War II and made commercially available in 1957—have long been the go-to option for mosquito repellent. DEET sprays came under scrutiny after isolated reports of seizures; these were subsequently dismissed as involving “off label” applications such as ingesting DEET (it’s best not to drink bug juice). DEET can occasionally cause a rash or skin irritation; however, the U.S. Environmental Protection Agency (EPA) and Centers for Disease Control and Prevention have both deemed DEET sprays as generally safe and effective for both adults and kids as young as two months. DEET also breaks down quickly in the environment, posing minimal danger to wildlife.

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For outdoor lovers seeking a more natural bug repellent, one formula performs as well as DEET at stopping mosquitoes and even better at repelling ticks: products containing oil of lemon eucalyptus extract, which contains the naturally occurring compound para-menthane-3,8-diol (PMD), a byproduct of the leaves of Corymbia citriodora tree. In a study published in the Journal of Insect Science in 2015, researchers from New Mexico State University found that it deterred mosquitoes for up to six hours, unlike largely ineffective candles, bracelets and ultrasonic devices.

The PMD compound differs from lemon-eucalyptus essential oil, so look specifically for repellents containing PMD, found at most outdoors sports stores and major retailers.

Lemon-eucalyptus essential oil itself is also sometimes touted as a natural mosquito deterrent, but like other essential oils like clove or citronella, the limited protection it offers is shortlived, as their volatile compounds evaporate quickly. While DIY insect repellents made from essential oils smell wonderful and are easy to make, they can also irritate the skin at higher concentrations and in some cases, such as clove oil, be toxic to pets.

Products containing essential oils are also not registered by the EPA, and therefore not tested for efficacy.

Products containing Picaridin, a chemical modeled on black pepper, also have proven to be as effective as DEET. Picaridin-based products are better at deterring mosquitoes from landing than DEET, and are less oily and strong-smelling.

The percentage of DEET or Picaridin in a product determines how long it protects, with higher concentrations providing longer protection with fewer reapplications. Those benefits taper off at 30 percent DEET and 20 percent Picaridin. Covering up with long sleeves and spraying clothes, not just skin, with insect repellent will help keep skeeters at arm’s length and also help keep off ticks.

maridav/AdobeStock.com

eco tip

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. LN01781 05/21

August 2021

11

THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

jenko ataman/AdobeStock.com

by Ronica O’Hara

W

hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds.

“You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make newfound happiness settle in, especially if our practices are repetitive.

“Interestingly, changes can start quite quickly,” says neuro12

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scientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.”

A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!”

Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for

you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are researchbased methods to enhance happiness:

1

Aim for a three-to-one ratio of positive to negative experiences

The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time.

“True happiness is not rigid and unchanging,” she says.

When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

2

Flip negativity by reframing experiences

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse.

Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

jenko ataman/AdobeStock.com

the inner critic 3 Defuse with caring self-talk

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume.

It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less selfdoubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

away pain by 4Clear questioning assumptions

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future.

Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth.

Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the heart by 5Open deepening gratitude

Perhaps the most popular and direct approach to happiness is gratitude. Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more and had fewer doctor visits than those writing about aggravations. Writing a thankyou letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found.

Gratitude can be cultivated simply by daily journaling; writing a list every few days often works even better, research indicates.

The more concrete the items are and the more freshly observed, the better: Rather than, “I’m grateful for my daughter,” it might be, “I’m grateful for my daughter because she made me laugh at breakfast by making a funny face.”

Some people kick off their day by writing two thank-you emails; others find creative ways to fold gratitude into relationships. During the pandemic, Nadia Charif, a San Jose-based wellness August 2021

13

Come Climb With Us!

Well-Being Basics

Build Self-Confidence - Reduce Stress

Great Exercise - Have Fun!

Besides using mental strategies, choosing happiness involves taking daily actions that enhance our well-being, as studies demonstrate.

Eat a happy-making diet A gut-wisdom axis may exist. People with a greater diversity of the gut microbiome—the mark of a healthy diet—had higher levels of wisdom, compassion and social support, and lower levels of loneliness than people with less diverse microbiomes, University of California San Diego scientists reported in Frontiers in Psychiatry. A study of 12,000 Australians found that the more they increased their fruit and vegetable intake over a seven-year period, the happier and more satisfied with life they became. Eating eight servings a day was as happiness-producing as going from being unemployed to employed.

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Exercise even a little Whether it’s lunges or sun salutations, movement lifts us up. In a review of 23 published studies involving half a million people published in The Journal of Happiness Studies, University of Michigan researchers found strong evidence that any kind of exercise increases happiness; even as little as 10 minutes a day raises spirits. People that exercise at least 30 minutes on most days are about 30 percent happier than those that don’t exercise.

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Go for the doze Surveys show that getting enough sleep is the most influential factor in how people rate their daily mood, with good sleepers more likely to rate their life as happier overall. A University of California, Berkeley, study found that inadequate sleep makes our brains 60 percent more reactive to negative stimuli; in other words, being tired makes us grouchy.

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Love a lot A landmark study that began in 1938 and followed 724 Harvard students and working-class Boston youth for 80 years found that fame and achievements didn’t make them truly happy—warm, loving relationships with their family, friends and community did. In a 2020 study, Pennsylvania State University researchers found that simply becoming aware of daily experiences of “felt love”, defined as “micro-moments when you experience resonance with someone,” increases those heartwarming episodes and improves well-being.

Do good deeds Performing five acts of kindness one day a week, such as helping a friend with a task, writing a thank-you email or donating blood, had a more powerful and long-lasting effect on college students’ happiness than spreading five good deeds over a week, reports University of California, Riverside, researchers. A four-year study of 13,000 retirees found that those volunteering more than two hours per week were happier, more optimistic and less lonely and depressed than people that never volunteered.

Be nurtured by nature After walking in a natural setting, people ruminated less and showed increased activity in the subgenual prefrontal cortex, an area of the brain that lowers depression and anxiety, Stanford researchers found. In one study, people watching five minutes of Planet Earth felt 46 percent more awe and 31 percent more gratitude than people watching the news or a comedy show. Biological diversity also matters: European scientists found that an additional 10 percent of bird species in an area increases residents’ life enjoyment as much as a 10 percent increase in their income.

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and health advisor at Coffeeble.com, shared with her boyfriend a note-taking phone app in which they wrote the ways they appreciated each other during the day. “Somehow, no matter how frayed our nerves were, we remembered the last lovely entry and melted like ice to water,” she says. “It diffused many arguments before they escalated.”

the noisy mind with meditation, 6 Quiet prayer and mindfulness

Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks, prayerful Catholic nuns and mindfulness meditators. They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

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Lift up others with a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves.

Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’ friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson.

“The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.”

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

Online Resources AuthenticHappiness.org: positive psychology news and self-tests Martin E.P. Seligman, a University of Pennsylvania professor and bestselling author who coined the phrase “positive psychology” in 1998, designed this comprehensive website that includes new research and dozens of self-questionnaires.

Pursuit-of-Happiness.org: research and curriculums Resources offered by Barbara Fredrickson, Ph.D., author of Positivity and Love 2.0, include an overview of research, online courses and curriculum suggestions.

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Discover the Magic of Magnesium

by Sara Le Brun-Blashka and Kara Credle

M

agnesium is an essential nutrient, but nearly half of the U.S. population does not get enough for good health. The recommended daily allowance for males ages 19 to 51 and over is 400 to 420 milligrams (mg), with an average actual intake of 350 mg, resulting in a 50 to 70 mg gap. The recommended daily allowance for females ages 19 to 51 is 310 to 320 mg, with an average actual intake of 260 mg, resulting in a 50 to 60 mg gap. Recommended daily allowance levels increase for females during pregnancy.

Magnesium is an important piece of the puzzle for a variety of enzymatic reactions in the body. These reactions provide a foundation for health. According to research, magnesium is also vital for making proteins, producing energy and building important bodily components like DNA and RNA. Magnesium deficiency is associated with issues such as an unhealthy stress response, poor cardiovascular health, poor management of blood sugar levels, poor mood (feeling down and anxious) and fatigue.

On the other hand, magnesium sufficiency is associated with health benefits such as reduced stress and better mood, increased fat-free mass, improved bone health and balanced, stabilized systems health.

There are a number of reasons why so many people do not get enough magnesium.

First, American dietary choices rely heavily on processed (magnesium-poor) food over natural, plant-based (magnesium-rich) food.

For those that do eat enough plant-based foods, the nutrient density of these foods is not what it used to be. According to research published in the Clinical Kidney Journal, changes in the soil (acidification, mineral depletion) and modern cultivation practices (selective breeding, chemical fertilizers) have promoted a trend of decreased nutrient content in plant foods—not just magnesium, but multiple nutrients.

Another issue is magnesium absorption.

About 25 to 75 percent of dietary magnesium is absorbed—specific absorption rate depends on an individual’s magnesium status, gastrointestinal (GI) health and dose. Maximum absorption of magnesium is seen up to a dose of about 123 mg. Any additional amount of magnesium above this dose would see a minimal absorption rate, around 7 percent. This absorption rate creates a clear divide between whole food magnesium supplements (usually containing a modest dose of about 30 to 80 mg) and synthetic magnesium supplements (usually given at a relatively high dose of about 300 mg and above).

Magnesium sufficiency is associated with health benefits such as reduced stress and better mood, increased fat-free mass, improved bone health and balanced, stabilized systems health.

Above a certain threshold dose of magnesium (200 to 500 mg), adverse events like gastric distress (bloating, cramping, diarrhea and pain) may occur. The range at which GI issues can occur varies depending on the form of magnesium and a person’s individual GI health. At high doses of magnesium, the percent not absorbed increases the potential for GI side effects. It is also important to note that some GI conditions decrease the percent of magnesium absorption.

Whole foods like vegetables (beets, buckwheat, spinach, kale, parsley and potatoes), fruits, nuts, seeds, legumes and whole-grain cereals, provide a rich source of magnesium. Combining whole-food nutrition with whole-food-based magnesium supplementation enables those deficient to achieve a healthier magnesium level and better overall health.

Nutrition therapy with whole-food magnesium mimics the way the nutrient appears in nature (bound to organic and inorganic compounds such as other minerals, proteins and peptides) and maximizes the health benefits of improving our magnesium status.

Sara Le Brun-Blashka, MS, is the director of clinical nutrition and education at Standard Process, where she led the team to launch the educational website WholisticMatters.com.

She is a nutritionist with a master’s degree in nutrition education from American University and a bachelor of science degree in dietetics and food science.

Kara Credle, MA, manages content development and strategy for WholisticMatters.com as the clinical nutrition communication specialist at Standard Process. See ad, page 11.

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conscious eating

levels can be increased with lemon juice.

Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact.

Paul Fehribach, chef and co-owner of Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook.

For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food.

Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

Preserving the Harvest Classic Ways to Store Garden Bounty All Year

by Julie Peterson

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Refrigerator Pickling

W

hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating “Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.”

Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes.

Canning “One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but 18

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The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes.

Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

Fermenting “Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz, fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation.

“Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.”

Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition.

Studies show that fermented foods and beverages provide beneficial probiotics

to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

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Cold Storage Many fruits and vegetables freeze well, but a basement or backyard root cellar is a noelectricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome. com. Those with no outdoor spot or cold basement room can still use cold storage.

“Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman.

Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come.

Julie Peterson writes from rural Wisconsin.

Reach out at JuliePeterson2222@gmail.com.

‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choy preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup.

Mix water and salt, and stir thoroughly to dissolve salt.

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine.

Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight).

Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty.

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchi-in-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered.

Cover the fermentation vessel with a cloth and leave it on the counter for about a week.

Taste test to check the fermentation. When happy with the flavor, the kimchi is done.

Store in the refrigerator in a glass container to stop the fermentation.

Recipe by Laurie Neverman at CommonSenseHome.com.

Food Preservation Resources National Center for Home Food Preservation: nchfp.uga.edu Ball & Kerr recipes and products for canning: FreshPreserving.com Complete Dehydrator Cookbook, by Carole Cancler The Pickled Pantry: From Apples to Zucchini, by Andrea Chesman Root Cellaring: Natural Cold Storage of Fruits & Vegetables, by Mike and Nancy Bubel

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

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Pineapple Tepache

yield: about 1 quart ½ cup sugar, or more, to taste (ideally piloncillo, panela or another unrefined sugar, but any type of sugar will work) Peel and core of 1 pineapple (eat the rest of the fruit), cut into 1- to 2-inch pieces 1 cinnamon stick and/or a few whole cloves and/or other spices (optional) Dissolve the sugar in about 1 cup of water. Place the pineapple skin and core pieces and spices into the vessel. Pour the sugar water

over the pineapple, then add additional water as needed to cover the pineapple. Cover with a loose lid or cloth and stir daily.

Ferment for 2 to 5 days, depending upon temperature and desired level of fermentation.

It’ll get fizzy, then develop a pronounced sourness after a few days. Taste each day after the first few to evaluate developing flavor. Strain out the solids. Enjoy fresh or refrigerate for up to a couple of weeks.

sveta zarzamora/AdobeStock.com

Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded.

Recipe is an exclusive first look from the forthcoming book, Sandor Katz’s Fermentation Journeys (Chelsea Green Publishing, October 2021).

Pickled Watermelon Radishes Wash and peel watermelon radishes. With a sharp knife or mandoline slicer, slice radishes into round discs. In a nonreactive saucepan, bring the water, white wine vinegar, rice wine vinegar, salt and sugar to a boil. Simmer for 1 minute or until the sugar and salt are dissolved. Remove from heat and add the garlic, ginger and peppercorns. Pour the hot liquid including the garlic and peppercorns over the radishes. Let cool to room temperature, then cover and refrigerate.

russiandoll64/AdobeStock.com

1 to 2 watermelon radishes ¼ cup white wine vinegar ¼ cup rice wine vinegar ½ cup water 1 tsp pink Himalayan salt 1 tsp sugar 2 cloves garlic, peeled 1 tsp ginger, microplaned ½ tsp peppercorns, lightly crushed

Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

Zucchini Bacon 2 medium zucchini 2 Tbsp grape seed oil 2 Tbsp soy sauce 2 tsp maple syrup 1 tsp liquid smoke Pinch chipotle chili pepper powder Freshly ground black pepper

and toss until coated in marinade. Let sit for several hours or overnight.

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Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

photo by Julie Peterson

In a large bowl, combine oil, soy sauce, maple syrup, liquid smoke, chipotle chili pepper powder and season generously with black pepper. Whisk to combine. Using a vegetable peeler or mandoline, slice zucchini length-wise into thin strips. Place strips in bowl

Place in a single layer on dehydrator trays, making sure not to overlap. Set the dehydrator to 145° F and let the strips dehydrate for 4 to 6 hours. Remove them when they are crispy. Thicker strips may take longer. Eat immediately or store in an airtight container.

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Back-to-School Wellness Tips to Keep Kids Healthy

by Ronica O’Hara

are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep

A

fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions.

“Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human.

As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they 22

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“During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy

Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain.

Spindel, a functional holistic nutritionist in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets.

“Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as: “Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.”

“Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.”

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Taking the Stress Out of Going Back to School

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doesn’t mean to avoid group sports, but be sure to allow kids plenty of time for creativity and to just do whatever they enjoy doing.”

Children can choose a small, smooth stone or a special object that they can carry in their pocket, and when uncomfortable, they can hold on to it as an anchor. “It’s like having a special helper in your pocket,” Humphrey says. Parents can also put notes of encouragement or little surprises in a child’s backpack or lunch bag to brighten their days.

Kids can distract themselves from feelings of discomfort by approaching a child who also looks uncomfortable and might need a friend. If your child will be attending a new school, try to arrange an outdoor get-together with other kids, as well as a walking tour of the new school.

Depending on their age, children might not always feel comfortable talking to a parent about their anxieties. Arrange to have another trusted adult—an aunt, neighbor, former teacher or life coach who is not as emotionally invested in the child—be available to talk. “It’s helpful for the child to know there is one person who likes and respects them, and will support them no matter what,” Humphrey concludes.

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or the past year-plus, school has looked a lot different for most children. As our autumn back-to-school customs gradually return to normal, kids might worry if their friendship network will still be in place, or if they will get sick.

Teresa Humphrey has worked with children and teens for decades as a pediatric nurse and as an intuitive life coach. She emphasizes that children need to understand that anxiety is a normal response when there is change or disruption in their regular routines.

“Let them know there’s nothing wrong with them. This is all a big change, and it’s normal to feel uncomfortable,” Humphrey advises.

In addition, parents can teach children to practice slow deep-breathing or other relaxation techniques. “Breathing is something they can do any time or any where,” Humphrey says. “When feeling anxiety, slow deep-breathing will help them feel grounded and decrease stress response.”

Cloud gazing—lying on a blanket on the grass while watching the clouds and looking at the sky—encourages children to feel relaxed and balanced. Humphrey notes that whether a child is looking for cloud shapes or just watching them go by, it is a distraction because it is something different. It also encourages open communication so kids can talk about how they’re feeling, or just talk about their school day.

Allow time for exercise and physical activity, but do not over-schedule. “That can be detrimental. They need time to just be. That

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Boosting Immunity for Back-to-School Health

by Amanda Bourbonais, courtesy of Brookfield Health & Wellness

T

hough many parents and kids are excited to head back to school, returning to the classroom brings some complications. There is no doubt that students will be near each other, indoors, for many hours during the day, yet it only takes one cough or sneeze to spread airborne germs. Stay healthy all school year long with these immune-boosting supplements and immune-healthy lifestyle practices:

We spend most of our time inside, away from our primary source of vitamin D— the sun. Our bodies use up vitamin D rapidly for the multiple functions it performs to keep us going. For immune system support, as well as mood, energy and hormone support, consume at least 5,000 IUs of a quality vitamin D like Ortho Molecular D3/K2 sublingual liquid. The liquid form is tasteless and easy for kids to take.

Immunity Boosting Supplements

Vitamin C. A 2017 PubMed article explains that “Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. In turn, infections significantly impact vitamin C levels due to enhanced inflammation and metabolic requirements. Furthermore, supplementation with vitamin C appears to be able

Vitamin D. This vitamin is important for just about every process in the body, including the immune system. As a recent article on Healthline.com states, vitamin D supports the production of immune cells that protect your body against all kinds of pathogens, including viruses.

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to both prevent and treat respiratory and systemic infections.”

Vitamin C is also a strong antioxidant, lowering inflammation and stress in the body. It supports energy levels, mood, and skin and bone health. Vitamin C powder or capsules are recommended, up to 1,000 milligrams per day, to get the immune-boosting benefits.

Zinc. Some research by the National Institute of Health suggests that zinc is helpful for both preventing and treating COVID19. Zinc also supports both the innate and acquired immune system, allowing the body to better recognize and defend itself against invaders.

Adaptogens like ashwagandha or rhodiola, trendy medicinal mushrooms like reishi and chaga, or probiotics that support a healthy gut environment are also key to good immune health.

Lifestyle Practices for a Healthy Immune System

The body is constantly working as an interdependent, highly complex system that relies on a framework of wellness practices that support the body as a whole.

Stress. “Chronic stress is one of the greatest catalysts to disease,” says Susan Rohr, owner of Brookfield Health & Wellness.

She offers customized immune defense programs to clients as well as various tools that ease the nervous system back into the rest-and-recovery-state, as opposed to the fight-or-flight state.

For parents, stress management might be getting up an hour earlier to fit in a workout or yoga practice, or to simply have time to do a relaxing activity before the kids wake up, such as reading, meditation or enjoying coffee or tea.

For kids, this could mean having time after school for play unrelated to school sports. Encourage children to pursue a creative hobby like drawing or music, or mindfulness practices like guided meditation and a daily gratitude list.

One easy technique to teach is deep breathing: breathe in for a count of three, hold breath for a count of four, and exhale for a count of five. Do a few deep

breaths with your child before bedtime and encourage them to do so whenever they feel stress.

Healthy Food. Rohr recommends eating as much fresh, organic food as possible. Eat mindfully, together as a family without distractions. This means no TV or phones— just conversation and thorough chewing.

Exercise. Moderate exercise equates to decreased illness risk, and exercise is an anti-inflammatory practice for the whole body. It doesn’t have to be strenuous; try a daily morning walk, yoga, sports or even stretching. The key is to do something you enjoy and to do it consistently, which helps with stress management.

Kids need some activity each day, especially if they are still participating in virtual learning. Encourage stretch breaks and outside play so that they get some time away from the computer screen, between classes if possible.

Sleep. Sleep is essential to the body on many levels, including the immune system.

Sleep supports the production of T cells— the pathogen fighters. Adults should get at least seven to eight hours per night, and kids typically need nine to eleven hours or more, depending on age. To promote restful sleep, turn off all devices one hour before bedtime. Have the whole family practice a nighttime routine. Adequate activity during the day will help everyone sleep soundly.

With a few added supplements and small tweaks to encourage a healthy lifestyle, your family can get off to a strong start this school year, even amid a global pandemic.

Brookfield Health & Wellness is an integrative clinic that specializes in treating immune system dysfunctions by assessing the whole person—their body, mind and spirit—to get to the root cause of illness. For more information, call 262-395-4023 or visit BrookfieldHealthAndWellness.com. See ad, page 31.

Amanda Bourbonais a freelance writer for holistic health professionals. You can find her online at AmandaBourbonaisAgency.com.

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healing ways

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.”

According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Unleash Your True Potential

Working with a Life Coach Can Help

by Sandra Yeyati

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Going for Gold

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Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill.

They deal with the mentally well who want to maximize their performance.”

“A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come monetarily. It may improve someone’s business or money decisions, but it also may come in how you live your life. There may

Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. be value in having less stress, more time, more fun. Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.”

Beck’s favorite tool for making changes is what she calls onedegree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a

really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.”

For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do.

People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.”

For more information, visit DrPatWilliams.com, FranFisherCoach. com and MarthaBeck.com.

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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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August 2021

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Water Sports for a Total Body Workout Cool Ways to Stay Fit this Summer

by Marlaina Donato

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hether it’s adrenaline-fueled kiteboarding or peaceful paddle boarding, getting active in the water helps to improve bone density, elevates mood and engages major muscle groups without stressing the joints. The highlight of a vacation might be rafting down a river, surfing at sunset or waterskiing on a mountain lake. Whether done regularly or occasionally, water sports offer a good workout disguised as play. While some water sports require a higher level of fitness, most are beginner-friendly and only require the willingness to try something new.

Core Adventures “Many lifelong skiers call waterskiing the fountain of youth. My friends who are in their 70s, 80s and even 90s that still ski are living proof,” says pro water skier Corey Vaughn, owner of Bum Pass Water Ski Club, in Bumpass, Virginia. “Waterskiing is one of the best total body workouts on the planet, yet you are having so much fun it never feels like a workout.”

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For Natali Zollinger, a raft guide, river surfer and whitewater stand up paddle boarder, it’s about trusting and working with the current: “Either rafting or paddling, our core has to engage way more than it would with other sports, and you’ll definitely notice the internal strength.” Based in Moab, Utah, Zollinger says that in only one week, paddling and kayaking produce noticeably more tone in the triceps and biceps, adding, “If you row boats, you’ll see the traps, shoulders and back muscles develop.”

Stand up paddle board (SUP) yoga on the water, although seemingly placid, challenges the abdominals and cultivates balance. Christy Naida Linson, yoga instructor and owner of Prana Yoga Center and Aligned Flow Floating Studio, in Denville, New Jersey, says, “Paddling is excellent exercise for the core, back, shoulders, arms and legs. Postures are done in relationship to the current of the water and recruit many of the smaller stabilizing muscles.”

Getting the Feet Wet SUP yoga is accessible to both new and experienced students that can swim and are comfortable in the water. All postures can be modified to be done in positions lower to the board, such as kneeling, to make balancing easier. “A typical class is 90 minutes long and begins with instruction on land. We go through paddle strokes and safety, how to get onto the board kneeling, transition to standing when feeling stable, paddle and stop,” says

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Linson. “The worst thing that happens if you lose your balance is that you go for a little swim!”

Fitness requirements for river rafting can vary, depending on the type of trip and location. “Usually a couple months of ‘stair-stepper’ and some squats and lunges will do the trick,” says Zollinger.

When it comes to gear, commercial trips offer the most freedom, especially for beginners, she says. “Normally, commercial trips pack all the gear that you need for basic camping, and all you have to bring is your personal gear like clothes, toiletries, etc.”

Waterskiing can be a challenge, but learning is easier with proper instruction, optimal equipment, an experienced, skilled boat driver and positive encouragement. “People tell me about Uncle Fred just throwing them behind the boat with a couple of old skis, telling them to hang on tight and then gunning the boat. This is not what I would consider best practices,” says Vaughn. A typical lesson lasts about 30 minutes, involves six to eight passes up and down the lake and includes technical guidance on body positions and timing.

For optimal waterskiing, Vaughn prefers private lakes to avoid interruption in the rhythmic flow of skiing that can occur on busier lakes or bodies of saltwater due to boat traffic, winds, tides and currents.

Vaughn marvels when everything comes together; “There is nothing quite like the smile of a first-time skier when they get up [on their skis] and realize they are gliding across the water.”

In the end, water sports are all about embracing possibilities.“It is a genuine joy to see people who may be new or doubt their ability come away feeling empowered,” says Linson.

Zollinger passes on wisdom about time on the water. “The river continuously teaches me to be in the flow and appreciating the little things.”

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natural pet

3Feed a great diet

Power Up Fido Five Ways to Strengthen Your Dog’s Immune System

by Shawn Messonnier

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long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease. While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

1

Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit. Dogs with serious and chronic immune disorders should never be vaccinated.

2Minimize chemicals and medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system.

Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest

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No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods.

Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog.

Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

4Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

5Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease.

Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution.

Choline reduces symptoms in senior animals with cognitive disorder and reduces the chances in normal older animals of developing it. Its use is advisable for

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dose is to heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

animals with liver disease or diabetes and for those with seizures. Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching.

Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer.

These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort.

Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine. Visit PawsAndClawsAnimalHospital.com.

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calendar of events 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!

SATURDAY, AUGUST 14 Pagan Pride Metaphysical Festival – 12-7pm.

Ritual at 6pm. Vendors, food, tarot readings and palmistry. Free workshops and kids’ activities.

Music by Chad Canfield. Sponsored charity: Second Hand Purrs cat shelter. Free entry, sponsored by the Fellowship of Alternative Beliefs. Vendor info: Sandra Goronja, 414-350-4291 after 6pm or at Ravenwolf@wi.rr.com. The Milwaukee Moose Lodge, 5476 S 13th St.

FRIDAY, AUGUST 20 Date Night Fundraiser – 6:30pm. Dinner and a movie: bring your honey, or BFF, for the movie Murder on the Orient Express, based on an Agatha Christie mystery novel, and a dinner themed with the film. $20 per person. Please call for reservations. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

SATURDAY, AUGUST 21 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.

plan ahead SEPTEMBER Drum Making Workshop with David Wilinski – 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@GoldenLight Healing.net. GoldenLightHealing.net.

DECEMBER Norse Shamanism w/Imelda Almqvist – Dec 1-5.

Join UK international author and teacher, Imelda Almqvist, for Seidr/Fornsed and Norse Shamanism.

This 4.5-day introduction course covers a large field of spiritual and mystical traditions. Explore the indigenous ancestral pathways and spiritual wisdom teachings of Northern Europe. Golden Light Healing Retreat Center. Info@GoldenLightHealing.net.

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Whispers on the Wind Shamanic Program w/ Amy Wilinski – Next group begins December 1519. 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 the forces of nature. Golden Light Healing Retreat Center. Info@GoldenLightHealing.net.

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FARMERS’ MARKETS Brookfield Farmers’ Market – 7:30am-noon.

Brookfield central High school front lot, 16900 W Gebhardt Rd, Brookfield.

Brown Deer Farmers’ Market – Wednesdays through Oct. 9am-5:30pm. Marketplace Shopping Center (in front of Burlington Coat Factory), 9078 N Green Bay Rd, Brown Deer.

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Butler Farmers’ Market – Mondays starting in May. 12-6pm. 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.

Cathedral Square Market – Saturdays to Oct 9.

9am-12:30pm. Cathedral Square Pk, 520 E Wells St, Milwaukee.

Fondy Farmers’ Market – Saturdays 7am-2pm.

Sundays, Tuesdays, Thursdays through Oct 9am2pm. 2200 W Fond du Lac Ave, Milwaukee.

Fox Point Farmers’ Market – Saturdays to Oct 16. 8am-noon. North Shore Congregational Church parking lot, 7330 N Santa Monica Blvd, Fox Point.

Greendale Downtown Market – Saturdays to Oct. 2. 8am-noon. Village Center, Broad Street between Northway and Schoolway Sts, Greendale.

Greenfield Farmers’ Market – Sundays 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.

Hartford Farmers’ Market – Saturdays through Oct. 8am-noon. Hartford Recreation Center/Schauer Center parking lot, 147 N Rural St. 262-673-7002.

Hartung Park Farmers’ Market – Wednesdays, through Sept. 3:30-7 p.m. On Menomonee River Parkway at Keefe Avenue, Wauwatosa.

Jackson Park Farmers’ Market – Thursdays through Sept. 3-6:30pm. Jackson Park Boathouse, 3500 W Forest Home Ave, Milwaukee.

Oak Creek Farmers’ Market – Saturdays to Oct 23. 9am-1pm. Drexel Town Square, 361 W Town Square Way, Oak Creek.

West Allis Farmers’ Market – Saturdays, Tuesdays, Thursdays. Sat, 1-6pm; Tue & Thu, 12-6pm.

Special hour for vulnerable shoppers and seniors is Tue and Thu, 11am-12pm. 6501 W National Ave, West Allis. 414-940-1371.

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STAY HEALTHY MILWAUKEE

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.

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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.

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

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

monday Life Journey Group – 6:15-8pm. 2nd & 3rd Mon. These discussion groups are safe places for personal transformation, spiritual growth and building friendships with like-minded people. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

414-475-0105. UnityCenterInMilwaukee.com.

thursday 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. Fireside Room Unity Center in Milwaukee. 414-475-0105. UnityCenterIn Milwaukee.com.

saturday Amen-Ra Lodge – 12:30pm. 3rd Sat. Contact Nancy Lynn for more information: 414 427-1955.

Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. UnityCenterInMilwaukee.com.

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

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John F. Barnes Myofascial Release Therapy Massage Therapy

Tony Grimm 414-543-0855 LMT WhiteWolfMFR.com

ROXY’S NATURAL CLEANING is growing!

2 part-time positions available. Call or text 262528-2762 for information. See ad, page 15.

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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 15.

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.

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Coffee and Conversation – Following Sunday service you can join for fellowship, coffee and conversation. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

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.

FEMININE-SPIRITUALITY and relationships classes online and by appointment with Anne Wondra. WonderSpirit.com. 262-544-4310.

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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.

wednesday

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FOLLOW ME ON FACEBOOK! @Burmeistercierra

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CLASSES

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Mid-Day Meditation – Every day, whenever you want or need a break, simply go to UnityCenterIn Milwaukee.com and click the meditation tab. Meditations are changed every Wed, and you can go back to listen as often as you like. Unity Center in Milwaukee.

414-475-0105. UnityCenterInMilwaukee.com.

TURNKEY BUSINESS FOR SALE. Salt therapy wellness center in Appleton, WI. Established customer base & social media pages.

Contact owner for details. 920-903-1150, SaltRoomAppleton.com.

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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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Experience the difference at Alive Chiropractic with a complete health consultation, neurological evaluation and muscle assessment. Schedule your first appointment today! See ad, page 30.

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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 8.

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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 25.

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 27.

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 31.

FREE SPIRIT CRYSTALS

4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com 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 33.

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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.

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

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 26.

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 31.

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 15.

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 29.

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 14.

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 34.

MASSAGE THERAPY

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

Naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalance, weight loss and hypothyroidism. See ad, page 34.

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 27.

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 35.

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.

SUPPORT LOCAL SMALL BUSINESSES!

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

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 31.

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 15.

PSYCHIC READINGS

NATURAL PRODUCTS

MIKE POZORSKI

SOAP FIXX CO

262-212-2388 HelloSoapFixxCo@gmail.com SoapFixxCo.com Locally handmade bar soaps for a clean you can feel good about!

Support local and reduce plastic waste. Find Soap Fixx online or at the Pewaukee Farmers’ Market on Wednesdays and the Waukesha Farmers’ Markets on Saturdays.

NUTRACEUTICALS & SUPPLEMENTS

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 15.

REAL ESTATE SHOREWEST REALTORS

Cierra Burmeister • 262-607-0215 CBurmeister@Shorewest.com Cierra.Shorewest.com

STANDARD PROCESS

Kathy Kiss Sr Account Manager KKiss@StandardProcess.com 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 11.

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 35.

NUTRITION

REGENERATIVE MEDICINE REGEN MED PAIN RELIEF CLINICS

WHOLE LIFE WELLNESS

262-264-8825 13000 W Bluemound Rd, Ste 215, Elm Grove WholeLifeWellnessMke.com

15720 W National Ave, New Berlin 262-785-5515 RegenMedPainRelief.com

Exceptional chiropractic and wellness clinic with a special focus on chronic pain relief.

Offering MLS Laser Therapy, massage, exercise rehabilitation, functional medicine and more. See ad, page 2.

Amanda Couturier is a Functional Nutritional Therapy Practitioner and Life coach with a mission to help women heal, grow and thrive.

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

REIKI CINDY CARLSON REIKI AND ENERGY HEALING

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

Climbing tall trees, you are energized yet at peace.

Public climbs, group events, climbing classes.

Fun - Fitness - Adventure!

See ad, page 14.

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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 27.

RETREAT CENTER GOLDEN LIGHT HEALING RETREAT CENTER Amy Wilinski • 920-609-8277 GoldenLightHealing.net

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

See ad, page 25.

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!

SIENNA SKIN & BEAUTY

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 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 23.

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 29.

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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