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EATING ETHNIC Savoring the World’s Healthiest Cuisines


SUPER SPICES Seasonings Sure to Enhance Health


FRUGAL FOODIE Practical Uses for Aging Produce

SUNSHINE ON OUR SHOULDERS Makes Us Happy and Healthy

March 2018 | Metro Milwaukee Edition |


Wellness, Body, Mind & Spirit Expo Sunday, April 22 • 10 a.m. - 5 p.m. Four Points Sheraton Milwaukee 8900 North Kildeer Ct. • Brown Deer

Admission $5 (Kids under 12 free) Join us for the latest in new thought presentation, the best advances in alternative health and the nation’s finest selection of psychics and mediums. From astrology to Reiki master – to naturopaths to fitness experts – we’ve pulled together an eclectic variety of vendors. Informative and entertaining free presentations included with admission. The Expo will have you feeling exhilarated the entire day! READINGS: Connect face-to-face with gifted astrologers, clairvoyants, tarot readers, psychics, mediums and more. Appointments may be made in advance by calling (414) 349-4932 or sign up the day of event.

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March 2018


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March 2018


Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.




Healthy People, Healthy Communities


THE WORLD’S HEALTHIEST CUISINES What Five Countries Can Teach Us about Good Eating



Practical Uses for Aging Produce



Six Seasonings with Surprising Payoffs




Makes Us Happy and Healthy



A Full-Body Workout for Busy People

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 414-841-8693 or email Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ Deadline for editorial: the 5th of the month.

28 DEPARTMENTS 9 news briefs 12 health briefs 14 global briefs 16 community

CALENDAR SUBMISSIONS Email Calendar Events to: Deadline for calendar: the 10th of the month.


REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit

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MILWAUKEE EDITION PUBLISHER Gabriella Buchnik EDITORS Barbara Bolduc Tom Masloski Lauressa Nelson DESIGN & PRODUCTION Melanie Rankin CONTRIBUTING WRITER Sheila Julson SALES & MARKETING Gabriella Buchnik Jacquie Heffelfinger WEBSITE Nicholas Bruckman

CONTACT US 3900 W. Brown Deer Rd., Ste. A #135 Milwaukee, WI 53209 Phone: 414-841-8693 Fax: 888-860-0136


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Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513

letter from publisher


t wasn’t long ago that dining out in Milwaukee meant bratwurst, pizza, or a Friday night fish fry accompanied by a glass of sudsy, domestic pilsner. Today Milwaukee has a diverse, sophisticated palate that includes vegetarian and vegan restaurants and a range of international cuisines that were difficult to find in the area a decade ago. This issue’s theme, healthy eating, focuses on ethnic cuisines. Milwaukee became known for the food and drink brought by its early immigrants from Germany, Poland and Italy. More recent waves of immigration have gifted the city with healthy, hearty cuisines from Asian, African, Latin American and Mediterranean countries. For instance, consider Amilinda Restaurant, which pairs specialty items from the Iberian Peninsula with locally sourced, fresh ingredients to craft dishes inspired by the flavors of Spain and Portugal. Or perhaps you’ve tried Café India’s savory, fiber-rich dal stews, spiced with turmeric and ginger, two powerful anti-inflammatory immune boosters. And how about the fresh flavors of Irie Zulu’s sustainably sourced meats, prepared according to the food traditions of Cameroon and Jamaica? These culturally diverse influences have made their way into vegetarian, vegan and gluten-free dishes at many restaurants, such as Centro Café, Bowls, On the Way Café, and Café Manna. Braise and Odd Duck are among the farm-to-table restaurants that feature fresh, locally sourced foods on seasonal menus. Grocers such as Good Harvest Market and Outpost Natural Foods, featured in our March Community Spotlight, carry myriad healthy, organic, and local foods and interesting spices to help us recreate such delightful concepts at home. The craft brewery boom has brought us organic and gluten-free beer, and breweries such as Milwaukee Brewing Co. are utilizing sustainable brewing methods, including fresh water conservation and local sourcing of hops and supplies. And although Milwaukee is known primarily for its beer, wine lovers are no longer left out, as high quality and organic vino from around the world is now readily available at many bars and restaurants. Milwaukee is fortunate to have such a rich food heritage and a bounty of restaurants that respect past food traditions while embracing our global interconnectedness and honoring our desire for healthier, diverse and environmentally conscious menus. Bon appétit!

© 2018 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.

Gabriella Buchnik, Publisher

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

Natural Awakenings is printed on recyclable newsprint for the environment.



Variety’s the very spice of life; that gives it all its flavor. ~William Cowper

news briefs

Academic. Creative. Relevant.

Rise Yoga Studio Offers Ashtanga Vinyasa Yoga for All Abilities


aula Evans, a registered yoga teacher and owner of Rise Yoga Studio, is leading daily Ashtanga vinyasa yoga classes, suitable for all abilities and experience levels. This is a flowing style of yoga that connects the movement of the body with the breath. Sri K. Pattabhi Jois and Sri T. Krishnamacharya developed Ashtanga during the 20th century. “A Mysore-style class is named after the city of Mysore, in India, where Jois lived and taught until 2009. It is the traditional way to learn Ashtanga,” explains Evans. “Students work at their own pace with a teacher. This is ideal for everyone, from beginners to dedicated students.” The classes are structured so that students can Paula Evans choose a start time that works best for them within the scheduled class time. Beginners should allow for 30 to 60 minutes. “There is no set start time—when you arrive, your practice begins,” Evans explains. “Visiting students with an existing Ashtanga practice are welcome to drop in. Students of all levels will be supported and challenged.” Location: 1220 W. Ranchito Ln., Mequon. For more information, call 414-807-0629, email or visit See ad, page 15.

- Developmentally Appropriate Curriculum - Integration of the Arts into all Aspects of Learning - Specialty classes including Music, Woodwork & Foreign Language

en House Visit us during our Op pm Sunday, March 4, 1-3

TAMARACK WALDORF HIGH SCHOOL Accepting 2018-19 applications

2628 North Dr. Martin Luther King Drive, Milwaukee, WI 53212 l 414.265.7075

Local Farmer Open House Educates on Farm-to-Table Agriculture


ew things are as delicious as locally grown farm-fresh food, and subscribing to a community-supported agriculture program (CSA) brings that food directly from a local farmer to the table. The 16th annual Local Farmer Open House will take place from 11 a.m. to 3 p.m., March 10, at the Urban Ecology Center’s Riverside Park location. Participants will have the opportunity to meet area farmers and learn about their CSAs. Talks and cooking demonstrations are also scheduled. Subscribers to a CSA purchase a share of the harvest and conveniently receive boxes of farm-fresh produce and other items directly from a local farmer. CSA customers have the satisfaction of connecting to the farmers, knowing where their food comes from and supporting a local family farm. At the Open House, people can meet the farmers as well as attain information on how their shares differ in size, the contents of CSA boxes, frequency and locations of pick-ups, and the flexibility and extras they offer. A resource table will be present, and scheduled workshops include CSA Basics, Cooking From Your CSA Box and a CSA question-and-answer session, and a cooking demo entitled Using Farm Fresh Ingredients will be led by John Raymond, chef de cuisine with Bartolotta’s Lake Park Bistro.

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Cost: free; lunch available for purchase. Location: 1500 East Park Pl., Milwaukee. For more information, call 414-964-8505 or visit March 2018


Santosha_NA_GeneralAd_December2017.pdf 1 12/12/2017 11:32:34 AM

news briefs

Drink a Little, Help a Lot Fundraiser to Help Children in Malawi


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ilwaukeeans will have an opportunity to help support construction of a new school in the eastern African nation of Malawi through the Drink a Little, Help a Lot fundraiser, hosted by Milwaukee area residents Niyati Desai and Claire Lang. The event takes place from 6 to 10 p.m. on March 9 at MobCraft Beer Brewery and Taproom, in the Walker’s Point neighborhood. Festivities will include unique MobCraft brews, games and a special brewery tour. Bar snacks and raffle tickets will be on sale, with prizes from one of two categories: Funky Gadgets (unusual items) and Local Fun (tickets to area attractions such as Milwaukee Art Museum). DJ Kasanova will provide the evening’s entertainment. All proceeds from the event will help support GE Power and Renewable Energy employees’ efforts to build and resource a school in Malawi, a nation consistently ranked among the top 20 most underdeveloped countries in the world. The effort is a partnership with buildOn, a movement that empowers urban youth in the United States to transform their neighborhoods and the world through intensive community service. Location: 505 S. 5th St., Milwaukee. For more information, visit

Sample the Area’s Best Chili While Supporting Independent Radio


MSE 91.7 FM radio, a nonprofit, listenersupported radio service educationally licensed to the Milwaukee School of Engineering (MSOE), will hold its 16th annual Rockabilly Chili Fundraiser from 11 a.m. to 4 p.m., March 11, at MSOE’s Kern Center. The popular competition pits over 50 of Milwaukee’s most renowned restaurants, cafés and caterers against one another to determine the city’s best chili, as voted on by event attendees. Awards are given to winners in five different categories: best meat, best vegetarian, most unique chili, best heat, and best vendor display/presentation. Returning event activities include the chili pepper races in the mold of Miller Park sausage races, a kid’s area and music. The $12 advanced admission includes four chili samples. Additional chili sampling tickets can be purchased at the event for $1 each. Attendees that bring two or more nonperishable food items to donate to the Hunger Task Force will receive two additional sampling tickets. WMSE has served southeast Wisconsin since 1981 with diverse musical programming. The on-air staff consists of community volunteers specializing in the genre featured on their respective programs. The station broadcasts from MSOE’s downtown campus. Cost: $12. Location: 1245 N. Broadway St., Milwaukee. For more information or to purchase tickets, visit

A Local Author’s Journey of Healing From Grief


Join us at the 11th Annual Dare to Be Aware Fair!

auwatosa author Mary Lou Bailey tells the tale of how she gained strength after a loss in her Experience. Awareness. Enlightenment. book, I Am My Own Rug, released this past November through Broken Successful Living ! Wing Press. The book, penned after the sudden death of her spouse of 24 Share the day with over 80 specialists in health and wellness, life coaching and personal growth programs, natural healing, herbs, organic items, animal communicators, sound healers, psychic readings, and so much more. Learn years, differs from many other grief more about lifestyle decisions that enhance your health by attending any of our 14 FREE presentations. books due to a personable tone that Sponsors: Produced by: speaks to many kinds of loss. Explore ~ Discover ~ Feel Good! “People need a friend after a loss. Alverno College Many grief books are very technical, Mary Lou Bailey with footnotes and doctors’ notes on Conference Center 3400 S 43 St, Milwaukee the grieving process,” Bailey says. “This book is more a tome, to March 25, 2017 $5 be easily read and re-read whenever a little bit of strength is Alverno Student w/ ID - FREE 9:00 am – 5:00 pm Awareness. Combined ticket including Spirit Faire variety show - $20 5:30 or 7:30 pm required. I suffered a big blow, yet I was able to channel my Experience. Enlightenment. anxiety into becoming confident again, through intention.” So Successful Living! far this year, Bailey has presented readings of I Am My Own Rug Experience. Awareness. Enlightenment. and discussed the topic of grieving at events in Racine and New Experience. Awareness. Enlightenment. Share the day with over 100 specialists in health and wellness, life coaching and personal growt Successful Living! London, Wisconsin. Successful Living!

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Research from Duke University Medical School indicates that eating red meat and poultry increases risk for Type 2 diabetes. Published in the American Journal of Epidemiology, the Singapore Chinese Health Study followed 63,257 adults between ages 45 and 74 for an average of 11 years each. It was determined that meat and poultry consumption increased diabetes incidence by 23 and 15 percent, respectively.

University of Eastern Finland research on 1,621 men found that four to seven saunas per week can cut high blood pressure risk in half. Their conclusion states, “Regular sauna bathing is associated with reduced risk of hypertension, which may be a mechanism underlying the decreased cardiovascular risk associated with sauna use.”

TEEN MARIJUANA USE FOSTERS DEPRESSION Research from the University of Pittsburgh followed 158 boys and young men until the age of 22. Brain scans revealed that the teenagers using marijuana between the ages of 14 and 19 had a higher risk of depression as young adults. Marijuana users also had the lowest educational achievements. They suffered impaired connectivity in the nucleus accumbens part of the brain, which plays a central role in the reward circuit tied to two essential neurotransmitters: dopamine, which promotes desire; and serotonin, which affects satiety and inhibition. Another recent study of 521 Washington State University students noted that depressed 12-to-15-year-olds were more likely to be using marijuana by age 18.


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Positive Outlook Powers Osteoarthritis Patients Research at Penn State University published in the journal Health Psychology shows that being more enthusiastic and optimistic about getting things done upon waking up in the morning increases the physical activity of osteoarthritis patients throughout the day, resulting in more exercise and reduced symptoms. The study followed 135 osteoarthritis patients for 22 days.


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health briefs

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4 stores and a café in greater Milwaukee to serve you. Visit w w w. o u t p o s t . c o o p for locations and store hours.

Join Victory Garden Initiative in building 500 gardens across Milwaukee in two weeks! 4 by 8 ft raised  beds can be installed anywhere you wish to grow food. New this year! Order fruit and nut trees to be planted from April 19th-22nd in the first Fruity Nutty BLITZ.

March 2018


global briefs

Wind Harvest

Renewable Energy Subsidies Lag Far Behind

The G20 nations, comprising the world’s biggest economies, provide four times more public financing to support fossil fuels than renewable energy, says a report from the environmental coalition Oil Change International ( TalkIsCheapOilReport). This took place even though German Chancellor Angela Merkel announced climate change as the heart of the agenda at the Hamburg summit in July 2017. The public financing—in soft loans and guarantees from governments along with huge fossil fuel subsidies—makes coal, oil and natural gas cheaper to use in the short run because both the front-end and back-end costs are undisclosed.

Grassroots Gumption

Sweet Potato Project Encourages Enterprise

The Sweet Potato Project, started by journalist Sylvester Brown, Jr., will work in partnership with St. Louis University and a small cadre of local nonprofits called the North City Food Hub to hold culinary, small business, horticulture, restaurant management, and land-ownership classes and business incubator opportunities this spring. The goal is to enable at-risk youths in North St. Louis to grow food and make money through food packaging and distribution. The project encourages people to become innovative, selfsufficient players in today’s expanding global economy. Brown says, “Success doesn’t always mean you’ve made a lot of money; it can also mean you’ve survived poverty or managed to create something.” 14


Uncontrolled Lice Threaten Fish Industry

A surge in parasitic sea lice that attach themselves to and feed on salmon, killing or rendering them unsuitable for dinner tables, is disrupting salmon farms in the U.S., Canada, Scotland, Norway and Chile. Wholesale prices for the species have already increased 50 percent over last year, leading to higher consumer prices for everything from salmon fillets and steaks to more expensive lox on bagels. Scientists and fish farmers are working on new ways to control the pests. Fish Farmer magazine states that losses by the global aquaculture industry could be as high as $1 billion annually. The only hope is to develop new methods to control the spread of the lice, which are naturally present in the wild, but thrive in the tightly packed ocean pens used for fish farming.

Terje Aase/

Fossilized Financing

Sickly Salmon

Tiger Images/

Hywind, the first floating wind farm in the UK, is located 15 miles offshore of Peterhead, in Aberdeenshire, Scotland. Its five turbines with a 30-megawatt capacity will provide clean energy to more than 20,000 homes to help meet the country’s ambitious climate change targets. First Minister Nicola Sturgeon says, “The government’s commitment to the development of this technology, coupled with Statoil’s [lithium] battery storage project, Batwind, positions Scotland as a world center for energy innovation.” Hywind is operated by Norwegian oil and gas company Statoil ASA and Masdar Abu Dhabi Future Energy Co.


Floating Farm Helps Power UK Needs

Food Sourcing


Marine Algae Could Nourish Growing World Population


The Transformational Power of Yoga


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According to the United Nations, more than 800 million people today are regularly undernourished. By 2050, a rise of another 3 billion in global population is expected to escalate pressure on food supplies. The challenge means providing not just sufficient calories, but also a balanced diet for good health. Fish present a viable solution, but most of the world’s inventory is already overharvested. Some scientists propose “cutting out the middle fish” via the commercial production of marine microalgae as a staple food. They produce fatty acids, amino acids, vitamins, minerals, antioxidants, polymers and carbohydrates that humans need and that can be used to feed animals and farmed fish. Microalgae are found in both freshwater and marine aquatic systems. Only a handful of algal species are used commercially now, but hundreds of strains have similar potential. Meanwhile, innovators at Copenhagen’s future-living lab SPACE10 created the Algae Dome, a 13-foottall urban ecostructure powered by solar energy that pumps out oxygen and produces food in a closed-loop arrangement. This hyperlocal food system grows microalgae, which are among the world’s fastest-growing organisms and can thrive on sunshine and water almost anywhere.

Yoga builds strength, flexibility and peacefulness one breath at a time. RISE WITH US! Let us help you find a class that’s the right fit for you.

1220 Ranchito Ln Mequon 414-807-0629

A thousand words will not leave so deep an impression as one deed. ~Henrik Ibsen March 2018


has served as a launch pad for innovative food artisans striving to return real foods to our tables. How is the co-op carrying on that tradition?

community spotlight

Outpost Natural Foods Healthy People, Healthy Communities by Sheila Julson


or Outpost Natural Foods, supporting local, sustainable farmers and small food producers has been a core value since the co-op’s beginning in 1970. Today, Outpost has four store locations plus the Market Café at Aurora Sinai Hospital, and the Learning and Event Center at the Wellness Commons. Now over 22,000 owners strong, Outpost is a testament to society’s shift toward healthy food awareness. Lisa Malmarowski, director of brand and store development, shares how the co-op continues to be a leader in Milwaukee’s good food renaissance while meeting today’s tastes and busy lifestyles.

Over the last decade-plus, we’ve seen a seismic societal shift toward food awareness as people embrace healthier, sustainable food choices. How does Outpost continue to meet that demand? Being a co-op, we’re driven by what our 22,000-plus owners want from their stores. Our selection has changed, depending on what our owners consider healthy and what fits into their lifestyles. We’ve always had a 16


deli, and our prepared foods department has become more important. Convenience is a fact of life for so many people now, and they want meals fast but they also want healthy food. We can easily offer both. Popular now is the trend towards “convenience vegetables”, which makes it simple to eat more vegetables in creative and tasty ways. Spiralized vegetable noodles are time-consuming to make, so we source them pre-made from a local farm that produces vegetable noodles that are packaged and ready to go. We also carry prepared riced cauliflower, which is cauliflower already crumbled down to use in place of rice or a starch. These kinds of convenience vegetables take on a different role by replacing high carbs with a lower-calorie, higher-fiber ingredient.

Outpost has a long history of working with local farmers and

We’ve been working with farmers and local suppliers since 1970. It’s just part of our DNA and how we do business. These vendors find us, or sometimes we find a great product somewhere, and we work with the supplier or farmer in order to bring it to our shelves. One example is Gitto Farm n Kitchen: the owner came to us and said that they started making tortillas and asked about getting them into our stores. Our purchasing team worked with him to help bring his product to market and make it stand out on the shelf. We find that a lot of farmers and smaller vendors come to us wanting to get product in our stores, and we help them do that. We also work with Venice Williams and Alice’s Garden at our Makers Market, which runs Thursdays and Saturdays at the Learning Center. The market has launched many small food businesses just starting out, such as Funky Fresh Spring Rolls, and has a lot of energy to help the community and the smaller “makers” grow bigger and showcase their products.

While more people are becoming aware of the benefits of eating locally, American palates are also embracing different world cuisines, especially those with unique flavors or certain health benefits.

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How does Outpost support ethnic cuisine trends and tastes? I think Outpost has always been a destination for those things, and we’ve always had a good sampling of those global flavors long before most other grocery stores have. Curry, which people are more or less discovering now, has been a staple on our shelves since the 1970s. Newer African flavors are popular, like the Afro Fusion Cuisine products that have a type of flavor profile that’s drawing interest. A condiment like harissa—a Tunisian sauce made from peppers—was uncommon at one time, but now it’s a staple on our shelves.

How does Outpost continue to educate and reach out to the community to introduce people to healthy and locally sourced foods? We take the concept of store samples one step further. We have “food ambassadors” that do live cooking demos and tell people about the recipe and the ingredients. Outpost’s birthday also coincides with Earth Day, so we hold extensive sampling days on April 14 and 21. Our “414 Day”, on April 14, celebrates all things Milwaukee. That day will also feature samples, so that’s another way we educate—we get people to come in and meet the vendors. Outpost Natural Foods has locations at 7590 W. Mequon Rd., Mequon; 100 E. Capitol Dr., Milwaukee; 2826 S. Kinnickinnic Ave., Milwaukee; 7000 W. State St., Wauwatosa; the Market Café at 945 N. 12th Street, Milwaukee; and The Learning Center at Wellness Commons, 1617 W. North Ave., Milwaukee. For more information, visit See ad, page 13.

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The World’s Healthiest Cuisines What Five Countries Can Teach Us about Good Eating by Judith Fertig


mericans love to explore ethnic cuisines and then put their own “more is better” spin on them, like a Chinese stir-fry turned into chop suey with fried rice or a pasta side dish supersized into a whole meal. “We’ve Americanized dishes to the extent that they don’t have their original health benefits,” says Dr. Daphne Miller, a family physician in the San Francisco Bay area and author of The Jungle Effect: The Healthiest Diets from Around the World—Why They Work and How to Make Them Work for You. Here are five popular—and healthy— world cuisines, known for their great dishes, star ingredients and health-enhancing practices.

Traditional Japanese

Ingredients. The dietary benefits of green tea, fermented soy and mushrooms like shiitake and maitake are well documented. 18


Add dried seaweed to this list. Beyond sushi, it’s a delicious ingredient in brothy soups, where it reconstitutes to add a noodle-like quality, slightly smoky flavor and beneficial minerals, including calcium, copper, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium and zinc. A study in the Asia Pacific Journal of Clinical Nutrition linked the longevity of Okinawan residents to eating seaweed, a staple of macrobiotic diets. New York City culinary instructor and cookbook author Hiroko Shimbo prefers dried wakame seaweed, readily available in the U.S. Practices. Shimbo grew up in Tokyo, Japan, where her mother helped her surgeon father’s patients by preparing foods that helped them recover quickly. Shimbo believes wholeheartedly in Ishoku-dogen, a Japanese concept often translated as, “Food is medicine.”

South Indian

Ingredients. South India—including the states of Andhra Pradesh, Karnataka, Kerala, Tamil Nadu and Telangana—offers many plant-based dishes that feature coconut, rice and spices such as turmeric, known for decreasing inflammation, according to the Journal of Alternative and Complementary Medicine. Varieties of dried split peas called dal [dal is singular and plural] are used in vegetable curries and ground to make the gluten-free savory crepes known as dosa or puffy white idlis for a snack or breakfast. South India native and current Minneapolis resident Raghavan Iyer, teacher, consultant and author of many cookbooks, including 660 Curries, says, “One technique that gives vegetable dishes a lift is dry-frying or toasting whole spices. It adds complexity and nuttiness.” Simply heat a cast iron skillet, add the whole spices and

Shimbo says, “I eat fairly well, treating food as blessings from nature that keep me healthy and energetic. I do not often indulge in expensive, rich foods.” She prefers eating foods in season and small portions, listening to what her body craves. When feeling the need for minerals and vitamins, she makes a brothy soup with just a little dried wakame, which reconstitutes to four times its dried volume. A second practice supporting healthy well-being is hara hachi bu, or “Eat until your stomach is 80 percent full.” It requires self-discipline to eat slowly and decline more food. But this restraint supports a widely accepted fact that “It takes about 20 minutes for the brain to receive the message that the stomach is full. If we eat slowly, we get the message at the right time, even if we want a few more bites. If we eat too quickly, by the time our brain sends the message, we have probably eaten too much,” says Shimbo. One Great Dish: Japanese soups offer nutrition and flavor in a bowl. Shimbo’s Eata-Lot Wakame Sea Vegetable Soup in her cookbook The Japanese Kitchen: 250 Recipes in a Traditional Spirit can be made with chicken or vegetable broth. Other healthy ingredients like sesame oil, fresh ginger, scallions and garlic boost its health benefits.


dry fry until spicy aromas arise; then add them to a dish. Practice. South Indian meals usually comprise many small, highly flavored, colorful, plant-based dishes served with rice. They yield a pleasant aroma and sensation of fullness without overdoing it, says Iyer. One Great Dish: A vegetable/legume curry such as tamata chana dal, or smoky yellow split peas is simple to make. Iyer cooks dried, yellow, split peas with potatoes and turmeric, then dry-fries dried chilis and spices, and purées them in a blender for a no-fat, vegan and glutenfree dish. In Iyer’s view, “The epitome of comfort food is a bowl of dal and rice.”

Garden-to-Table Italian

Ingredients. There’s American-Italian, as in pizza with pepperoni and double cheese, and then there’s real Italian dishes dating back to the Etruscans. Healthy Italian starts with the love of growing things. Whatever grows in the garden is best, served simply with extra virgin olive oil; a recent Temple University study found it preserves memory and wards off Alzheimer’s. Eugenia Giobbi Bone, co-author of Italian Family Dining: Recipes, Menus, and Memories of Meals with a Great American Food Family, says, “My palate was formed with the flavors of homegrown foods. Cooking in central Italy is all about bringing out the flavor of a few very fresh, well-grown ingredients. That means primarily seasonal eating, with lots of vegetables and little meat in summer, the opposite in winter. There isn’t a lot of fuss to the culinary style, which instead depends on interesting, but simple combinations of foods and techniques.” Practice. Italian families’ view of healthful garden-to-table includes the exercise attained from gardening. “We have a good work ethic in our family,” remarks Bone, who lives in New York City and Crawford, Colorado. “We are of the mentality that physical work is satisfying, even when it is hard.” From her father’s family, Bone has learned to break a meal into small courses and to eat heavier during the day and lighter at night because this helps maintain a healthy weight, according to many studies including one published in the UK journal Diabetologia.

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Ingredients. “So much about Lebanese cuisine is ‘on trend’ with our tart and sour flavors from lemon, sumac and pomegranate molasses, a wide array of vegetarian and vegan dishes, plus a tradition of pickling, called mouneh, and yogurt and cheesemaking,” says food blogger Maureen Abood, author of Rose Water & Orange Blossoms: Fresh and Classic Recipes from My Lebanese Kitchen. “Lebanese cuisine is extraordinarily healthy, fitting squarely into the Mediterranean diet.” Abood lives in East Lansing, Michigan, where she loves to use summer cherries and berries in her Lebanese-inspired dishes. According to Abood, another reason why Lebanese food is so popular is that Lebanese immigrants to the U.S. now outnumber the native population of their mother country. Practice. Gathering to share food is a hallmark of Lebanese hospitality. “The Lebanese style of eating includes maza; many small shared plates of remarkable variety,” says Abood. “Food as medicine” is also a Lebanese practice, according to a study in the journal Evidence-Based Complementary and Alternative Medicine. One Great Dish: “Many of my favorite Lebanese dishes are plant-based,” says Abood. “We love to stuff everything from cabbage to summer squash to grape leaves with vegetarian fillings, and cook them in a garlic or tomato broth. Every week, we make and eat mujaddara, a lentil and rice or bulgur pilaf with deeply caramelized onions.” Pair with any Lebanese salad, such as one she makes with sweet cherries and walnuts for “a perfectly healthy and crazy-delicious meal.”


Ingredients. Vietnamese cooking emphasizes fresh herbs and leafy greens, green papaya, seafood, rice and condiments. A study in the British Journal of Nutrition found that green or unripe papaya contains more healthy

carotenoids (lutein, beta-carotene and lycopene) than tomatoes or carrots. Practice. The preferred style of Vietnamese cooking is steaming or simmering, using less fat. It also encourages communal eating, with each diner dipping an ingredient into a cooking pot. Cooked foods are accompanied by fresh salad greens, including herbs served as whole leaves. One Great Dish: Vietnamese hot pot is a favorite of Andrea Nguyen, whose Vietnamese family emigrated to California. Nguyen, author of Into the Vietnamese Kitchen: Treasured Foodways, Modern Flavors, blogs about food at VietWorldKitchen. com and now lives near San Francisco, California. “This is a slow, cook-it-yourself kind of meal. Set it up, relax with some organic wine or beer and enjoy. Flavors develop and the hot pot transforms as you eat,” she says. “At the end, you’ll slurp up the remaining broth and noodles.” See French Bonus: While croissants and triple-crème brie might not seem part of an ideal diet, rediscover two healthy practices from the French: Eat less and eat together. Ongoing studies at Cornell University show that we eat less if offered less. When researcher Paul Rozin, Ph.D., a psychology professor with the University of Pennsylvania, compared portions in Paris, France, and Philadelphia, Pennsylvania, the Philly portions were 25 percent larger. It’s also reflected in the two countries’ cookbook recipes. Rozin further found that French diners spent more time eating those smaller portions—perhaps explaining the French paradox: Most French eat rich foods and drink wine, yet don’t get fat. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (

Cook-It-Yourself Ethnic Recipes

Eat-a-Lot Wakame Sea Vegetable Soup This soup satisfies a body’s call for a dish rich in minerals and vitamins.

photos by Stephen Blancett

Yields: 4 servings

Smoky Yellow Split Peas (Tamatar Chana Dal) This vegan and gluten-free recipe traces its roots to Southeast India, where roasting spices to yield nutty-hot flavors creates a layered experience. Yields: 6 cups 1 cup yellow split peas  1 lb potatoes (Yukon gold or russet), peeled and cut into ½-inch cubes  ¼ tsp ground turmeric  2 to 4 dried red cayenne chiles (like chile de arbol), stems discarded  1 Tbsp coriander seeds  1 tsp cumin seeds  1 medium-size tomato, cored and diced  2 Tbsp finely chopped fresh cilantro leaves and tender stems  1½ tsp coarse kosher or sea salt   Measure the peas into a medium-size saucepan. Cover with water and rinse the grains by rubbing them in-between fingertips. Drain and repeat three to four times until the water, upon rinsing the peas, remains fairly clear. Measure and pour 4 cups of water into the pan and bring it to a boil over mediumhigh heat. When some foam arises, scoop it out and discard it.   Add the potatoes and turmeric to the peas, stirring once or twice. Lower the heat to

medium-low and cover the pan. Stew the mélange, stirring occasionally, until the peas are tender, but still firm-looking and the potatoes are cooked, 20 to 25 minutes. While the peas and potatoes cook, preheat a small skillet over medium-high heat. Once the pan feels hot (a palm held close to the bottom usually feels the heat within 2 to 4 minutes), sprinkle in the chiles, coriander and cumin.

1 Tbsp sesame oil 2 garlic cloves, minced 1 Tbsp peeled and julienned ginger 3 scallions, both green and white parts, cut into thin disks 4¼ cups chicken or vegetable broth ¼ cup sake 1 Tbsp instant wakame sea vegetable, soaked in cold water for 2 minutes and drained 1 Tbsp white sesame seeds, toasted in a skillet Tamari to taste Ground white pepper to taste In a medium pot, heat the sesame oil over medium heat until it’s hot, but not smoking. Add the garlic and ginger and cook, stirring, for 30 seconds. Add the white part of the scallions, reserving the green part, and cook, stirring, for 1 minute.

Toast the spices, shaking the pan very frequently, until the chiles blacken and smell smoky-hot and the seeds turn reddish brown and smell strongly aromatic (nutty with citrus undertones), 1 to 2 minutes.

Add the chicken broth and sake, then bring the mixture to a boil. Add the wakame and the sesame seeds. Season the soup with a few drops of tamari and ground white pepper, and add the green part of the scallions.

Transfer this spice blend to a blender jar and plunk in the tomato. Purée, scraping the insides of the jar as needed, to make a smooth, reddish brown paste with a smoky aroma. Once the peas are cooked, scrape the spicy, well-seasoned tomato paste into the pan. Stir in the cilantro and salt.   Set the heat to medium-high and vigorously boil the dal, uncovered, stirring occasionally, to allow the flavors to mingle and the sauce to slightly thicken, 12 to 15 minutes. For a thicker sauce, mash some of the peas and potatoes with the back of a spoon. Serve warm.

After a few strong stirs, serve piping hot in individual bowls. Recipe of Hiroko Shimbo from The Japanese Kitchen; permission from Quarto Publishing Group USA.

Recipe courtesy of Raghavan Iyer ( March 2018


Black Pepper (Piper nigrum)

SPICE UP HEALTHY COOKING Six Seasonings with Surprising Payoffs by Amber Lanier Nagle


pices add a punch of extra flavor to our favorite dishes, but they also possess proven health and wellness properties. From regulating blood sugar to reducing inflammation to helping control appetite, behold the magnificent six.

Garlic (Allium sativum)

“There’s a lot of evidence that suggests garlic supports heart health,” says Rosalee de la Forêt, a clinical herbalist and author of Alchemy of Herbs: Transform Everyday Ingredients into Foods and Remedies that Heal. A study published in the European Journal of Clinical Nutrition tracked the blood pressure of 79 patients with uncontrolled hypertension and found that the mean systolic blood pressure of those consuming two 240-milligram capsules of aged garlic extract a day for 12 weeks significantly decreased compared to those taking one capsule or a placebo. 22


“Garlic may also reduce the duration and severity of colds and flu when taken at the onset of symptoms and each day afterwards,” says de la Forêt, citing a study published in Clinical Nutrition. “I mince a clove and mix it with honey to make it easier to swallow.”

Turmeric (Curcuma longa)

Dr. Lipi Roy, a clinical assistant professor at the New York University School of Medicine and blogger at SpicesForLifemd. com, considers turmeric the golden spice of life. “In addition to its role in Indian and Asian cuisine, turmeric is used in traditional Indian medicine to treat common ailments like stomach upset, ulcers, flatulence, arthritis, sprains, wounds and skin and eye infections,” she says. A study published in Oncogene concluded that curcumin (the active ingredient in turmeric) was a more potent anti-inflam-

Used in India for 4,000 years, black pepper may be the most popular spice of our era. “Black pepper can increase the amount of nutrients your body absorbs from other food and spices,” says de la Forêt. A study published in Plant Medica concluded that subjects consuming a small amount (20 milligrams) of an extract of black pepper showed an increase of retained curcumin in their bodies. For maximum benefits, grind whole peppercorns directly onto food at mealtime.

Cinnamon (Cinnamomum cassia and Cinnamomum verum)

“One of cinnamon’s super powers is that it may help regulate blood glucose in patients with Type 2 diabetes,” Roy says. In a study published in Diabetic Medicine, subjects taking two grams of cinnamon daily for 12 weeks exhibited much better blood sugar control. Roy suggests sprinkling it on oatmeal, apples, pumpkin pie and brownies. Roast chicken flavored with cinnamon and other spices is another treat.

Ginger (Zingiber officinale)

“Ginger is a rhizome people have traditionally used medicinally to help with digestive issues, including upset stomachs and nausea,” says Karen Kennedy, of Concord, Ohio, a horticulturist and educator at the Herb Society of America. In a study published in the World Journal of Gastroenterology, researchers concluded that gastric emptying and relief was more rapid after subjects with frequent or severe stomach upsets ingested 1.2 grams of ginger. Ginger is also linked to increased circulation and reduced inflammation. A study published in Phytotherapy Research


matory agent than aspirin or ibuprofen. Try adding a little turmeric and ground black pepper to soups, salads and sauces.

conscious eating

Herbs are not spices although the term spice is sometimes used to encompass them all. An herb is the leaf of a plant when used in cooking. Spices can be buds, bark, roots,berries, seeds or any other part of a plant, and are often dried. ~McCormick Science Institute noted that this spice also worked in alleviating migraines equal to the pharmaceutical sumatriptan (Imitrex). According to a study in the journal Arthritis, it’s an effective tool in the battle against rheumatoid arthritis. Ginger adds a zing of healthy flavor to hot teas and stir-fried veggies such as broccoli, green beans, carrots or mushrooms.

Paprika (Capsicum annuum)

A common spice added to Hungarian, Portuguese, Spanish, Turkish and Indian cuisine, paprika is rich in natural carotenoids (the orangey pigment in many plants with antioxidant power) and capsaicin, both of which may decrease mortality from chronic illnesses. Another benefit of this capsaicincontaining spice is its ability to control appetite. In research published in the journal Physiology and Behavior, participants that consumed red pepper spice had a slightly higher core temperature and energy expenditure after a meal than the control group. The study further suggested that those that consumed capsaicin-containing spices like paprika ate fewer calories per day and had less interest in food. “Paprika is a great salt alternative, too,” says Roy. “Too often, people think they are craving salt, but they aren’t. They are craving flavor, and paprika gives a nice kick to chili, salad, grilled cheese and so many other foods.” Amber Lanier Nagle is a freelance writer in Northwest Georgia (

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Fruit Snippets Stray grapes, a half-finished peach, overripe bananas, wrinkly berries and the core of a pineapple can all go in the freezer, and then into a smoothie.

Leftover Wine

FRUGAL FOODIE Practical Uses for Aging Produce


by Judith Fertig

hen Jacques Pépin was growing up in France during World War II, he watched his mother use every scrap of food to meet the family’s needs, and then send him to live with a farmer in summer so her growing son could eat fresh from the farm. Today, the internationally renowned PBS-TV chef and cookbook author carries these sensibilities forward at his home and studio in Madison, Connecticut. “In Europe, and certainly in France, healthy food is much more expensive,” he says. “In America, a chef may have the person that washes dishes also prepare salads. With lettuce, he’ll cut off the whole top, cut out the heart and throw out the rest.” U.S. restaurant kitchens mirror home kitchens, where the average family throws away a quarter of the food they buy, wasting an average of $2,200 a year. These scraps mean wasted food and money at home, plus misspent resources to grow and transport the food. According to a report by the National Resource Defense Council, “Getting food to our tables eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land and swallows 80 percent of the fresh water consumed in the United States.” 24


To save money and also live better, here are just some of many easy ways to use up every bit of fresh produce we buy.

Asparagus Ends

Self-described “frugal foodie” Diana Johnson, of Auburn, Washington, never lets asparagus ends go to waste. With the help of a blender, she turns them into a creamy asparagus soup—minus the cream—that her family loves (

Broccoli, Swiss Chard and Spinach Stems

Thrifty cooks know the magic of quick pickles. Recycle the brine from pickles and pack thinly cut stems of broccoli, Swiss chard and mature spinach into the jar until covered with the brine, then seal and refrigerate. In a few days, these quick pickles will be ready for snacking and sandwiches.

Carrot and Beet Tops

Very fine carrot tops can be used like parsley. With a food processor or high-speed blender, transform them into a favorite pesto

Freeze what’s left in the bottle in ice cube trays, suggests Anisha Jhaveri, a film writer and wine lover in New York City. It can add flavor to soups and stews, sauces and desserts like wine-poached pears.

Lemon Peels The limonene in lemon peels is a natural cleaner and degreaser, says blogger Jill Nystul, of Salt Lake City, Utah. She makes her own Citrus Vinegar All-Purpose Cleanser by simply packing lemon peels in a jar and topping with vinegar. See how at

Vegetable Peels and Trimmings Instead of throwing out onion skins, carrot peels, celery leaves and tough leek stems, collect them in a freezer bag over time and store in the freezer. When enough has accumulated to fill a pot, make homemade vegetable stock, suggests Sonnet Lauberth, a certified holistic health coach, blogger and cookbook author in Seattle ( how-to-make-perfect-vegetable-stock-for). At home, Pépin makes “fridge soup” once a week. “Whatever is left in the fridge—carrots, lettuce, a piece of leftover meat or whatever else I made the other day—goes into the soup,” says Pépin. “We finish it with some vermicelli or polenta or good bread.” A delicious meal, shared with family and friends, makes frugality festive. Judith Fertig writes award-winning cookbooks plus foodie fiction from Overland Park, KS (

Alexander Raths/

or salsa verde recipe, suggests Registered Dietitian and nutritionist Madeline Basler, of Long Island, New York. One of her go-to’s is her Earth Day Carrot Top Pesto (Tinyurl. com/CarrotTopPestoRecipe). Beet greens can be sautéed like spinach, in a little extra-virgin olive oil with garlic, as a veggie side.

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Nine Tips to Tackle Food Waste at Home


onathan Bloom, author of American Wasteland: How America Throws Away Nearly Half of Its Food (And What We Can Do About It), suggests many ways to curb this habit at, Here are some suggestions from him and others:


Shop smart. Plan meals for the week with a detailed shopping list, suggests Madeline Basler, a certified dietitian nutritionist in Long Island, New York.

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Save, transform and eat leftovers. “Eat down the fridge,” counsels Kim O’Donnell, a chef and cookbook author in Portland, Oregon. Turn leftovers into frittata, sandwich fillings, pasta sauces and soups. In this way, we’re not eating quite the same meal again.

3 4 5 6 7 8

Store food in safe, sealable glass containers, so it’s easy to see. Avoid clutter in the refrigerator and freezer; if we can’t see it, we won’t eat it.

Treat expiration and sell-by dates as just guidelines. There is wiggle room in both, advises Bloom. Donate extra pantry items to food banks and places that provide hot meals for those in need.

Preserve the bounty of the garden. Learn how to make quick pickles, pasta sauces and foods to freeze.

Join a food exchange. Emily Paster, co-founder of Chicago Food Swap, helps farmers, foragers, home cooks, gardeners, bakers and canners trade or barter their produce and products.


Go social. PDX Food Swap, in Portland, Oregon; BK Swappers, in Brooklyn, New York; and ATX Swappers, in Austin, Texas, combine food exchange events with a potluck.

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Sunshine on Our Shoulders

Makes Us Happy and Healthy by Kathleen Barnes


ver since skin cancer scares penetrated the national psyche in the mid-1980s, Americans have been conditioned to cover up and slather on sunscreen when we leave the house. Now experts say we haven’t been doing ourselves a favor, even when strictly using all-natural formulas. We’ve been blocking the sun’s life-giving rays, essential for the body’s production of vitamin D, and possibly prompting a host of health problems.

Safe Exposure Update

“Ninety percent of the vitamin D we get comes from the sun, and exposing arms and legs for a few minutes a day is enough for most people with no risk of skin cancer,” says Registered Nurse Sue Penckofer, Ph.D., a professor in the School of Nursing at Chicago’s Loyola University. She’s the lead researcher for the Sunshine 2 Study, a clinical trial investigating the vitamin’s vital role in relieving depression.

“Every tissue and cell of your body requires vitamin D to function properly,” says Michael Holick, Ph.D., a medical doctor who has pioneered vitamin D research at the Boston University Medical Center. A 40-year professor at the Boston University School of Medicine, he’s a fervent advocate of sensible sun exposure. “Vitamin D is actually a hormone, essential for bone and muscle health. It plays a significant role in reducing the risk of infectious diseases, including cardiovascular problems and certain cancers, contributes to brain function and memory, and elevates mood, all while reducing early mortality,” explains Holick, author of The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem. Yet, he says, about half of all Americans are among the 1 billion people worldwide that are vitamin D deficient. Published vitamin D research in the U.S. National Library of Medicine turns up 74,486 studies and citations dating back to 1922, with nearly half done in the past 10 years; 478 of the total were authored or co-authored by Holick or cited his research. His work confirms that sensible sun exposure and supplementing with naturalvitamin D3 brings vitamin D levels to the optimal 40 to 60 nanograms per milliliter (ng/ml). New research from the University of Surrey, in the UK, found D3 twice as effective in raising vitamin D levels as D2, which is often synthetically produced. While the human body manufactures vitamin D as a response to sun exposure, eating certain foods like fatty fish, egg yolks and cheese can help. Fortifying foods with

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At least 10 hours a week outdoors in sunshine is crucial for children under 6 for development of healthy eyes. Otherwise, the risk of myopia increases, which in turn lends risk for cataracts and glaucoma in adulthood.

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~University of Sydney Adolescent and Eye Study of 2,000 children the vitamin is controversial. “It’s interesting that the right sun exposure will correct D deficiency rapidly, but won’t create an excess. Our bodies stop producing the hormone vitamin D once we have enough,” says Dr. Robert Thompson, an obstetrician, gynecologist and nutrition specialist in Anchorage, Alaska, and author of The Calcium Lie II: What Your Doctor Still Doesn’t Know.

Bare Minimum Holick, who differentiates between unhealthy tanning and healthy sun exposure, recommends exposing arms and legs to noonday sun for five to 10 minutes three times a week for most people. He adds, “Everyone needs 1,500 to 2,000 international units of vitamin D3 [supplements] a day year-round, and obese people need two to three times that much, because their ability to manufacture vitamin D is impaired.” Penckofer’s research confirms that fair-skinned people absorb the sun’s rays easily and quickly, while darker-skinned people have a natural sunblock, so they need much longer sun exposure to absorb the UVB rays that trigger the production of vitamin D. She remarks that inadequate vitamin D is a possible explanation for the greater risk of high blood pressure observed in African-Americans. Holick contends that anyone living north of Atlanta, Georgia, cannot get enough winter sun exposure to maintain optimal vitamin D levels. “While vitamin D can be stored in the body for up to two months, a winter-induced deficiency is a convincing explanation for the seasonal affective disorder that strikes many in northern states in January, just two months after the weather turns too cold to get sufficient sun exposure,” explains Penckofer. “In Alaska, we eat lots of fatty fish and take D supplements in winter. We know there’s no chance we’re getting the D we need from the sun, even when we’re sunbathing in negative 30 degrees Fahrenheit temperatures,” quips Thompson. Kathleen Barnes is the author of numerous books on natural health, including Food Is Medicine: 101Prescriptions from the Garden. Connect at

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A Full-Body Workout for Busy People by Locke Hughes


hen life makes a long workout impossible, a 10-minute, totalbody fitness routine can be super-efficient and effective, if done right. To maximize results, strategically order the exercises to work different muscles each time, allowing one set of muscles to rest while working another. This is the basis for a 10-step workout that Franklin Antoian, an American Council on Exercise-certified personal trainer and founder of iBodyFit, created for SilverSneakers. The steps can be part of a regular routine or done on their own three times a week every other day, gradually working up to five days a week. Needed equipment includes a chair, light dumbbells (or filled water bottles or food cans), a yoga block (or small soft ball or pillow) and a watch or timer. Given extra time, warm up by walking in place for five minutes, and then perform each exercise in order for one minute, doing as many reps as possible. Try not to rest between exercises. If a full minute feels too challenging, start with 45 seconds of exercise and 15 seconds of rest.

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WALL PUSHUPS. Stand at arm’s length away from a wall with feet hip-width apart. Place palms shoulderwidth apart on the wall. Bend elbows and lower the upper body toward the wall, keeping the core tight and straight. Pause, and then press back to the starting position and repeat. Continue for one minute. Make it harder by taking a step back from the wall, pushing out from a kneeling position.


ARM CIRCLES. Stand with feet hipwidth apart. Extend arms straight out to each side at shoulder height with palms facing down. Swing arms forward in a circular motion for 30 seconds, and then backward for 30 seconds. Keep shoulders down and back and elbows slightly bent. SHOULDER SHRUG. Stand with feet hip-width apart. Hold dumbbells with arms down, palms facing inward. Slowly raise shoulders as if trying to touch the earlobes. Pause, and


then lower and repeat. Continue for one minute. Make it easier by doing slow and controlled reps without dumbbells.

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SEATED ADDUCTION. Sit in a chair with a yoga block between the knees. Press knees together to squeeze the device, pause for three seconds. Relax and repeat. Continue for one minute. HIP EXTENSION. Start on hands and knees with palms flat on the floor, shoulder-width apart. Align the neck and back while looking down or slightly forward. With foot flexed and knee bent, slowly raise the right foot toward the ceiling until the thigh is parallel with the floor. Pause, and then lower. Continue for 30 seconds, and then repeat with the left leg. To make it easier, try it while standing, keeping the lifted leg straight, and hold the back of a chair for support.


BRIDGE. Lie face-up on the floor with knees bent and feet flat. Press heels firmly and raise hips to form a straight line from shoulders to knees. Pause for three seconds in this position, and then lower and repeat. Continue for one minute.


CLAMSHELL. Lie on the floor on the left side, with hips and knees bent 45 degrees, the right leg on top of the left, heels together. Keeping feet together, raise the top knee as high as possible without moving the pelvis or letting the bottom leg leave the floor. Pause, and then return to the starting position. Continue for 30 seconds; switch sides and repeat.


SEATED KNEE RAISE. Sit at the front of the chair with knees bent and feet flat, holding onto the sides for balance. Keeping the knee bent, lift the right leg about six inches off the floor. Pause for three seconds, and then lower and repeat with the left leg. Continue alternating for one minute.


BICEPS CURL. Stand with feet hip-width apart. Hold dumbbells with arms at each side, palms facing forward. Keeping the upper arms still, bend both elbows to bring the dumbbells as close to the shoulders as possible. Pause, and then slowly lower and repeat. Each time arms return to the starting position, completely straighten them. Continue for one minute. Make it easier with slow and controlled reps without using dumbbells.


TRICEPS EXTENSION. Stand with feet hip-width apart. Hold the end of one dumbbell with both hands. Position arms so elbows are pointing up, with upper arms by the ears and the dumbbell behind the head. The neck is aligned with the back; with shoulders down and back. Keeping upper arms still, straighten the elbows until the dumbbell is overhead. Pause, and then slowly lower and repeat. Continue for one minute. Make it easier by sitting in a chair. Locke Hughes, of Atlanta, GA, contributes content to SilverSneakers, a community fitness program that helps older adults maintain a healthy lifestyle and improve well-being. Learn more at

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Ancient healing element stops a cold before it starts


a 2-day sinus headache. When her gently in his nose for 60 seconds. CopperZap arrived, she tried it. “I am “It worked!” he exclaimed. “The cold went away completely.” It worked shocked! My head cleared, no more headache, no more congestion.” again every time he felt a cold coming Some users say copper stops nighton. He has never had a cold since. time stuffiness if they use it just before He asked relabed. One man said, “Best sleep I’ve tives and friends to had in years.” try it. They said it Users also report success in stopworked for them, ping cold sores when used at the first too. So he patented sign of a tingle in the lip. One woman CopperZap™ and put it on the market. said, “I tried every product on the market over 20 years. Some helped a little, Soon hundreds New research: Copper stops colds if used early. of people had tried but this stopped it from happening in the first place.” it and given feedback. Nearly 100 perColds start when cold viruses get in The handle is sculptured to fit the your nose. Viruses multiply fast. If you cent said the copper stops their colds hand and finely textured to improve if used within 3 hours of the first sign. don’t stop them early, they spread in contact. Tests show it kills harmful Even up to 2 days after the first sign, your airways and cause misery. if they still get the cold it is milder and microbes on the fingers to help prevent But scientists have found a quick the spread of illness. they feel better. way to stop a virus. Touch it with Users wrote things like, “It copper. Researchers at labs and unistopped my cold right away,” and versities worldwide agree — copper is “antimicrobial.” It kills microbes, such “Is it supposed to work that fast?” Pat McAllister, age 70, received as viruses and bacteria, just by touch. one as a gift and called it “one of Four thousand years ago ancient the best presents ever. This little Greeks and Egyptians used copper to purify water and heal wounds. Now we jewel really works.” People often use CopperZap know why it worked so well. for prevention, before cold signs Researchers say a tiny electric appear. Karen Gauci, who flies often Sinus trouble, stuffiness, cold sores. charge in microbe cells gets short-cirCopper may even help stop flu if cuited by the high conductance of cop- for her job, used to get colds after used early and for several days. In a crowded flights. Though skeptical, she per. This destroys the cell in seconds. lab test, scientists placed 25 million tried it several times a day on travel Tests by the Environmental Protection Agency (EPA) show germs die fast days for 2 months. “Sixteen flights and live flu viruses on a CopperZap. No viruses were found alive soon after. not a sniffle!” she exclaimed. on copper. So some hospitals switched The EPA says the natural color Businesswoman Rosaleen says to copper touch surfaces, like faucets change of copper does not reduce its when people are sick around her she and doorknobs. This cut the spread of ability to kill germs. MRSA and other illnesses by over half, uses CopperZap morning and night. CopperZap is made in the U.S. of “It saved me last holidays,” she said. and saved lives. pure copper. It carries a 90-day full “The kids had colds going around and The strong scientific evidence gave money back guarantee and is available around, but not me.” inventor Doug Cornell an idea. When for $49.95 at or tollSome users say it also helps with he felt a cold coming on he fashioned free 1-888-411-6114. sinuses. Attorney Donna Blight had a smooth copper probe and rubbed it ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on.




calendar of events Email for guidelines and to submit entries.

THURSDAY, MARCH 1 Love & Prioritize Yourself: Self-Care Through Nutrition & Movement – 6-7:30pm. Learn to put yourself first with easy-to-apply nutrition and movement strategies; w/Kelly Kolodzinski and Emily Yenor. 1212 Bodyworks, 20270 W Watertown Rd, Ste 100, Brookfield. RSVP Emily: 414-405-3956. Spirit Message Circle – 6:30-8:30pm. Beginning with a meditation to awaken intuitive guidance, the circle provides an opportunity to receive messages from spirit as well as give others messages. An opportunity for anyone interested in increasing intuitive abilities or wanting guidance from realms beyond. No experience necessary. $20. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.

SATURDAY, MARCH 3 Parenting/Education Conference – 8am-4:30pm. Informative workshops on education and holistic parents under the theme “From Roots to Fruit: Parenting and Education toward Beauty, Goodness & Truth.” Vendors will showcase products and services. Lunch included. Prairie Hill Waldorf School, N14W29143 Silvernail Rd, Pewuakee. 266-6467497. RSVP:

SUNDAY, MARCH 4 Wellness Metaphysical Fair – 11am-4pm. Energy workers, massage, the best readers in Midwest, vendors with one of a kind items and live music. Free admission. Note new location: New Berlin Ale House, South Hall, 16000 W Cleveland Ave, New Berlin. Yoga Nidra Meditation with Gong Sound Bath – 1-2pm. Use your sense of hearing to reach new states of spiritual and emotional awareness and relaxation with guided meditation, gong and singing bowls. $20. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972. SantoshaYoga One Command Circles – Mar 4, 11, 18, 25. 1-3 pm, After learning the One Command technique - integrate and practice what you have learned. Support circles enhance your ability to utilize One Command material. Facilitated by master coach Sunni Boehme. $100. Light of Grace Education Center, 5900 W National Ave, West Allis. RSVP: 414-258-5555. Info@LightOfGrace.Church. Waldorf High School Open House – 1-3pm. Learn more about Waldorf education for grades 9-12. Now enrolling for 2018-19. Tamarack Waldorf High School, 2628 N Dr Martin Luther King Jr Dr, Milwaukee. 414-265-7075.

MONDAY, MARCH 5 Cornerstones of Health: Ayurvedic Perspective – Mar 5, 12, 19. 6-8:30pm. This is a three-part class, take one part or all three: Personal Constitution, Daily Practices for Inner Shifts, Power of Food as Medicine. Presenter: Mechthilde Moser. $45 each/ Class 1 or 2, $55/Class 3, $130.50/all three; pre-

of anxiety into inner calm and strength via gentle movements (tai chi & qigong), self-applied acupressure, meditation, intention and breathing; w/ Lorrie Formella. $199/commuter, $240/shared cabin, $265/private room; additional night stays available on Saturday. Held at Golden Light Healing Retreat Center near Green Bay. GoldenLight Wine, Cheese, Jazz & Coloring – 6:30-8pm. Come relax, be social, get creative and have some fun. An evening of wine, cheese, jazz and coloring books. All items will be supplied. $10. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis, RSVP: 414-258-5555. LightOfGrace.Church. The Search for Truth – 7-8:30pm. What illuminates the search for truth and what hinders it? Using ordinary logic and Tibetan Buddhist methods of analysis, Domo Geshe Rinpoche leads a dynamic inquiry. Come deepen your personal search. Self Realization Church of Friendship, 2418 W Mangold Ave, Milwaukee. $15. Information: 262-370-5974. Register: at

registration required. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. 262-367-5317.

WEDNESDAY, MARCH 7 Let’s Talk Wellness for Kids – Mar 7, 14, 21. 12-1pm. Discussion about natural approaches to common health issues for kids: Mar 7th, ear infections; Mar 12th, colic and digestive issues; Mar 21st, why your child might be irritable. Free. Settimi Chiropractic and Wellness Center, 17280 W North Ave, Ste G-102, Brookfield. 262-789-0576. Color Healing with Gemstones and the Angels – 6:30-8:30pm. Students will explore seven different colors and their relationships to the angelic realm. A color healing protocol using the color rays of specific angels will be taught and experienced during this workshop. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-7873001.

THURSDAY, MARCH 8 Waldorf Classroom Observation – 8-10am. See the classrooms in action, followed by a discussion of the Waldorf education curriculum. Please call to preregister. Tamarack Waldorf School, 1150 E Brady St, Milwaukee. 414-277-0009. Drum Making Workshop – 5:30pm. Craft your own 15” ceremonial hand drum from buffalo, elk or horse hide; w/Dave Wilinski. Learn about the various medicine gifts each animal spirit brings and how to use the drum for meditation and healing. Overnight accommodations available. $195; includes all materials to create a drum and drum stick; preregistration required. Drum Circle – 6:30-8:30pm. Begin with a guided meditation, then enjoy the vibrational healing of the drums. Bring a drum or rhythm instrument if you have one. Additional instruments will be available. Love offering. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis, RSVP: 414-2585555. LightOfGrace.Church.

FRIDAY, MARCH 9 Calm the Mind & Body Retreat – Mar 9-10. Fri, 4-9pm; Sat, 9am-4pm. Learn to transform feelings

SATURDAY, MARCH 10 A Waldorf Kindergarten Adventure – 9-11am. Families with children ages 3-5 are invited to enjoy special time with teachers in the kindergarten. Program includes circle time, playtime, craft, and optional tour. Space limited, preregister. $5 per family. Tamarack Waldorf School, 1150 E Brady St, Milwaukee. 414-277-0009. Spirit & Wellness Fair - Lake Country – 10am4pm. Experience private sessions with expert readers and healers throughout the day. No reservations necessary, just drop in, enjoy, and relax for a well-deserved break. Free entry; services $20 per 15 minutes. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. 262-3670607. Intro to Yoga – Mar 10 and 24. 10:30-11:45am. Complimentary class to introduce you to the fundamentals of yoga. Learn breathing, postures, styles of yoga and what to expect from a class; with Jill Follett. Registration required. Free. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262271-4972. Past Life Regression – 1-3pm. Past life regression helps gain insights that can be helpful in moving forward, showing you things that need to be released, or just giving you information that you have forgotten. It’s always an adventure. RSVP: Marilyn Murphy, 414-530-5477.

savethedate MARCH 10 Taking Suffering into the Heart of Compassion: Tonglen Half-Day Workshop – 2-5pm. With a closed heart, we suffer from a sense of separation. Tonglen is a powerful practice that awakens the heart of compassion. Come and learn the healing benefits of Tonglen in this experiential workshop. Geshe Domo Rinchophe, Tibetan Buddhist leader of the White Conch Dharma Center, will be presenting the seminar. $35. Unity Church in Milwaukee. 1717 N 73rd St, Wauwatosa. Info: 262-370-5974. Register

March 2018


SUNDAY, MARCH 11 The Search for Truth: Sermon by Domo Geshe Rinpoche – 10-11am. Come to Unity’s Sunday service for this sermon on the search for truth. Unity Church in Milwaukee. 1717 N 73rd St, Wauwatosa. $35. Info: 262-370-5974. Register

TUESDAY, MARCH 13 Pregnancy, Birth and Beyond – 6:30pm. With Kait McCullough. Unity Church in Milwaukee. 1717 N 73rd St, Wauwatosa. Call Kait for more information: 414 403-7752.

WEDNESDAY, MARCH 14 Chakra Workshops – Seven Wednesday classes, one every 3 weeks. 5:30-8pm. Learn about chakras and how they affect your life through fun, interactive practices and writing exercises. Learn methods to heal and balance your chakras. $245. Private residence in Mukwonago. Register: Rhiana, 262498-4162.

Introducing Your Survival Archetypes – 1-3pm. A series of monthly classes for the lay person focusing on self-care practices and tools. April class: Introducing Your Subtle Energy Field. $25. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. RSVP: 312-420-7042.

to clear your channel to spirit and spirit guides; also cover some easy life shifts help bring more good vibes into your life. Advanced class in series scheduled for Mar 29. $40. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.



Dirty Secrets of Our Food System – 6:30pm. Presentation by Fred Depies, in alliance with Trust Local Food, the Oneida Nation, and Earth Justice. Also a video to helping us make wise choices about the foods we purchase and consume. Unity Church in Milwaukee. 1717 N 73rd St, Wauwatosa. ucim@

Become a Board Certified Hypnotherapist – Mar 23-25. Fri, 6:30-9:30pm; Sat, 8:30am-4:30pm; Sun, 9am-3pm. Hypnotherapy certification training weekend. $1995, $995/early bird; limited to eight students. Restrictions apply. MidAmerica Hypnosis & Mindset Training Center, 15350 W National Ave, Ste 120, New Berlin. 414-939-6463. MidAmerica

Gemstones and the Role of Angels in Healing – 6:30-8:30pm. Learn about the Virtues, the order of angels who reside in the second triad or choir in the Nine Choirs of Angels. The class will cover use of specific gemstones in healing and how the Virtues can help in the healing process. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.

SATURDAY, MARCH 24 Breakthrough Breath Work Workshop – 9am4pm. This breath work is a powerful pathway leading to personal transformation, creating deeper connection to your inner being, and improvement in well-being: w/Mechthilde Moser. $125. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. RSVP: 262-367-5317.

Waldorf Information Evening – 7pm. An overview of the Waldorf education curriculum followed by a tour of the classrooms. Please preregister. Tamarack Waldorf School, 1150 E Brady St, Milwaukee. 414277-0009. Secrets that Empower Health & Harmony – Mar 14, 21, 28, Apr 4. 7-9pm. A mind body, spirit approach to health and wellness. Learn to take practical steps using your own mind, strengthen mental and spiritual resolve, health and well-being. $100 for the series. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis, RSVP: 414-2585555. LightOfGrace.Church.

FRIDAY, MARCH 16 Artist Inspired Yoga Night Out – 6:30-7:45pm. A fun-filled yoga class reveling in the musical stylings of the one and only Michael Jackson. From the Jackson five through Michael’s solo work, remember his music and flow with the fun; with Nikki Estes. $20. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972.

SATURDAY, MARCH 17 A Course in Miracles Fundamentals Workshop – 10am-3:30pm. Learn the fundamental metaphysics of the Course: how it came to be, what it says, the 3 steps of forgiveness, healing and a deeper understanding of the Course. Q&A time included, and a break for lunch. $40. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis, RSVP: 414-258-5555. LightOfGrace.Church.

SUNDAY, MARCH 18 Animal Communication Sessions – 12-4pm. Ever wonder what your animal friend is thinking? Bring your animal or pictures to find out their thoughts, feelings, behavioral issues or what they like; w/Stacy Krafczyk. $70/20-minute sessions, cash or check. The Feed Bag Pet Supply 10900 N Port Washington Rd, Mequon. Preregister: 262-241-7061.



Women’s Spring Equinox Chakra Retreat – Mar 23-25. All-inclusive intensive healing weekend in a peaceful setting in Kettle Moraine. Chakra healing, psychic medium, reflexology, Thai Massage, bodywork, yoga, meditation, tai chi, fire ceremony, nature trails. West Bend. Contact Dr Christina Wilke-Burbach at

TUESDAY, MARCH 20 The Art of Japanese Reiki – Mar 20 & 27. 6:308:30pm. Instructor: Sheri Bauer. Instruction includes earth, heaven and heart ki, and the original reiki palm breathing practices. The Roots of Usui Reiki will be introduced along with reiki principles, dry bath, the sun mudra protocol, and meditation and magical practices. Instruction followed by table work where techniques can be applied. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. Spring Equinox Celebration – 7pm. Align yourself with the new energy of spring centered in your heart with transformational kundalini yoga pranayama meditations, sacred songs and sound healing. Reset and detox the mind. $25 love offering. Shorewood location. Register: 414-909-2257. RosieYoga@

WEDNESDAY, MARCH 21 The Role of Guardian Angels and Gemstones in Healing – 6:30-8:30pm. Learn the 16 known angels described in the Jewish mystical texts: the meaning of their names as well as the service they perform or provide; the gemstones that correlate with each angel’s service; a guided meditation deepen your relationship with your guardian angel. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.

THURSDAY, MARCH 22 Through the Eyes of a Tarot Reader: How to Live Alongside Spirit – 6:30-8:30pm. Sample methods to staying centered and connected to Spirit; learn

Reiki I for Animals & People – 10am-4pm. Reiki is a hands-on energy treatment that preserves and improves health, reduces stress, and promotes wellbeing for animals and humans; with Stacy Krafczyk. Includes attunement and certification. $150, $50/ non-refundable deposit to reserve space. Bark n Scratch Outpost, 5835 W Blue Mound Rd, Milwaukee. Preregister: 414-444-4110. BarkNScratch Aromatherapy: Moving Beyond the Basics – 123pm. Learn advanced blending techniques, enhancing your products and incorporating aromatherapy into your life. Become more proficient blending based on the blending order of essential oils for synergy, odor note type, using a pendulum and based on intuition. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-7873001. Practicing Self-Love through Self-Massage and Yoga – 1-3pm. Nurture yourself and experience an afternoon of yoga, self-massage and relaxation. Learn techniques to warm and massage the muscles followed by a guided yoga practice and meditation. $30. Santosha Yoga & Ayurveda, W307 N149 Golf Rd, Delafield. 262-271-4972. SantoshaYoga

SUNDAY, MARCH 25 Palm Sunday – 10am. Celebration with special music by Katie Gorton, vocalist, and Mary Radspinner on harp. Potluck and fellowship follow. Unity Center in Milwaukee, 1717 N 73 rd St, Wauwatosa. 414-475-0105. Yoga Workshop for the Head & Neck – 1-2:30pm. Safely release tension, create length and mobility allowing the head to come into alignment. Our minds follow finding our center, our truth; with Patty

Harris. $65. Center for Well-Being Lake Country, LLC, 301 Cottonwood Ave, Hartland. RSVP: 262367-0607.

WEDNESDAY, MARCH 28 Akashic Records Practice – 6:30-8:30pm. Review the guidelines for opening the akashic records, then practice opening the records and giving and receiving readings; w/ Barbara Lewczyk. The class uses Linda Howe’s How to Read the Akashic Records: Accessing the Archive of the Soul. $40. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001.

FRIDAY, MARCH 30 Reiki Level One Training – Mar 30, 31. 5pm-9pm. Learn Reiki and awaken the healer within. Reiki is powerful energy medicine that will help you. $200. Class located in Mukwonago. Register, Rhiana: 262-498-4162.

SATURDAY, MARCH 31 Easter Egg Hunt – Bring your basket or bucket for your eggs. There will be 12 Golden Eggs with movie tickets inside. Call for detail and to reserve a place so we have plenty to share. Free. Unity Center in Milwaukee, 1717 N 73 rd St, Wauwatosa. 414-4750105. Advanced Animal Healing Workshop – 10am4pm. Deepen your intuitive abilities and learn to incorporate crystals, reiki, pendulums, and more to heal your animal from home, that can be safely combined with veterinary care; with Stacy Krafczyk. $150, $50/non-refundable deposit to reserve space. Petlicious, 2217 Silvernail Rd, Pewaukee. Preregister: 262-548-0923. Full Moon Celebration – 7pm. Usher in the full moon energy to receive what the moon has to offer with special kundalini yoga meditations, pranayama, sacred songs and sound healing. $25 love offering. Shorewood location. Register: 414-909-2257. Rosie

plan ahead

12 Powers Luncheon – April 7. 11am-1pm. Featuring 12 tables decorated corresponding to the month they represent. Guests may sample dishes from any or all of the dishes that focus on that table’s color. Guest host/hostesses are invited to sign up for the month of their choice: call 414-475-0105. This is a fund raiser.

savethedate APRIL 7 Natural, Cost-Free Way to Attain Help and Healing – 2-3pm. A lecture on a simple, cost-free way to healing and help through the teachings of Bruno Groening, who taught about a natural power that can heal the body and help with life issues and is available to all people, irrespective of faith or religion. Healings of chronic illnesses, pain, depression and addictions, medicallyverified and documented by physicians, will be presented. Simple instructions will be given on how to connect to the healing stream. Free, donations welcome. Kingo Lutheran Church, 1225 E Olive Street, Shorewood. 414-213-0113. Reiki Level Two – Apr 14. 9am-5pm. Learn the 3 symbols in Usui Reiki Ryoho, and deepen your connection to reiki. $200. Class located in Mukwonago. Register, Rhiana: 262-498-4162. Holistic Healing with Herbs: Certificate Series – Apr 14. 9am-5:30pm. Join Dr Christina WilkeBurbach for a comprehensive overview of herbal medicine, holistic healing, and organic gardening. On 100 acres of the Kettle Moraine. Cedar Valley Retreat, West Bend. For more info: MindSoulAnd 608-393-7353. MindSoulAnd Psychic Fair – April 21. Individual sessions with readers of various psychic specialities. Admission $5. Each reader sets their fee. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. North Shore Wellness Body, Mind, Spirit Expo – Apr 22. 10am-5pm. This expo features the best advances in holistic health & healing with over 60 exhibitors and many renowned speakers, reiki healers, fitness experts, and more. $5, free/children

under 12. Four Points Sheraton Milwaukee North Shore, 8900 N Kildeer Ct, Brown Deer. Dr Joanne: 414-349-4932. Mediumship Training – Apr 23, 24. 9am-4pm. Highly experiential class will teach a variety of techniques to make connections with the spirit world and give an evidential reading. Taught by Amy Wilinski, who trained with many gifted mediums and brings a blend of styles to her work. Overnight options available. $295/commuter, $350/shared accommodation & meals, $375/private room & meals. Golden Light Healing Retreat Center near Green Bay. Info: 920-609-8277. Mists of Ireland Tour – Fall 2018. Explore the sacred circles and holy wells of Celtic lore. Amy and David Wilinski of Golden Light Healing are excited to offer once again this popular spiritual journey on the Emerald Isle. Contact: GoldenLightHealing@ Amy Wilinski: 920-609-8277. Golden


savethedate JUNE 1-3 7th Annual Midwest Women’s Herbal Conference: Honoring Plant Wisdom – June 1-3. A gathering of internationally acclaimed herbalists and Earth-based speakers, plant walks; topics including herbs for family health, wild edibles, fermentation, permaculture, herbal wisdom, the wise woman ways and more. Over 60 workshops, plants walks, kids’ camp and teen camp. Includes pre-conference classes, singing, dancing, meals, swimming, red tent communal space and more. Camp Helen Brachman, Almond, WI. Info: Celtic Shamanism – Jun 2-3. Through the use of drumming, singing, movement, divination, poetry, outdoor exercises on the land, ritual and more, explore this ancient way of being in the world; with Jeanne Marie Troge. You do need to know how to journey and have a good working relationship with your power animals to attend this class. Golden Light Healing Retreat Center, near Green Bay. Info:

Easter Sunday Celebration – Apr 1. 10am. Special music; youth ed and nursery care; followed by food and fellowship. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Whispers on the Wind Shamanic Training – Apr 4-8, Jul 19-22, Oct 2018 and Feb 2019. Would you like a deeper connection with nature and the spirit world? Intensive training program in shamanism, energy medicine and self-transformation meets four times over 12 months. Learn core energy healing techniques including power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature, etc. Golden Light Healing Retreat Center near Green Bay. Info: 920-609-8277. Candlelight Yoga & Live Music – Apr 6. 6:30-8pm. Enjoy a flowing asana practice followed by restorative yoga in a peaceful candlelit setting. Relax to the soothing sounds of the Thunderhawk Tribe. $15. Rise Yoga Studio, 1220 W Ranchito Ln, Mequon. 414-807-0629.

March 2018


ongoing events Email for guidelines and to submit entries.

Hatha Yoga – 6-7:30pm. A slow-flow practice, as proper alignment is built from the foundation up. Incorporating breath-work, poses/movements and relaxation/meditation in each class. All levels welcome. Please bring your own mat. $10. Light of Grace Education Center, 5900 W National Ave, West Allis. RSVP: 414-258-5555. Info@LightOf Grace.Church.

sunday A.C.I.M. Study Group – A Course in Miracles study group, following fellowship. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105.

Caravan of Remembering: Book Club – 6:308pm. 3rd Tue. Sandra Zwirlein facilitates. The group works together to discover and empower our personal life mission’s work. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

Friendship and Potluck – Last Sun. Celebrate with a spiritual community; messages and music during the service followed by food and fellowship. Bring a friend and a dish to share. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. Sunday Gathering: Light of Grace – 10am. Come for meditation, soul-filled music and an inspiring spiritual message to uplift and motivate you. Spiritual Youth Development, ages 5-9, the second Sunday of each month. Light of Grace, 5806 W. National Ave, West Allis. 414-258-5555. LightOfGrace.Church. Unity Church of Light Sunday Service – 10am. Sunday service with Rev Sue Ellen Kelly and the amazing music of George Busateri, John Zaffiro and various soloists. Children’s Sunday school at same time. Unity Church of Light, 150 S Sunnyslope Rd, Ste 110, Brookfield (in Bishop’s Woods West 1). 262-641-7558. Shamanic Journey and Drumming Circle – 11:30am. 3rd Sun. Meets following fellowship and service. Please bring your drum, some available for use. Group led by Dennis Clark, president, board of trustees. $10 suggested offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. Coloring and Crafting Club – 12pm. 2nd Sun. This is a quiet time of fellowship and creative expression. Meets in the fireside room following fellowship and service. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa.

PT, e-RYT. $44/4 weeks, $13/class. The Ommani Center, 1166 Quail Court, Ste 210, Pewaukee. Register: 414-217-4185.

monday TOPS Weight Loss Support Group – Through Feb. 5:45-7pm. Real people, real weight loss. Helping millions to take off pounds sensibly since 1948. $32, annual membership. 4575 S 5th St, side entrance, Milwaukee. 414-841-1685. TOPSWi1381@ Mind Minutes Monday – 7:30-8pm. 2nd & 4th Mon. You can learn to master the mind: understand, control, and change the emotional, habitual patterns of the subconscious mind. Online course. Free; preregister. 414-939-6463. RSVP:

tuesday Beginner/Intermediate Yoga – 9-10am. Relieve stress, gain flexibility, strength and balance. Emphasis is on proper alignment and breathing for a safe, healing practice. Led by Shelley Carpenter,

wednesday Wonder Woman Writing Circle – 11am-1pm. 4th Wed. There is a well-spring of great ideas and creativity within you waiting to come out and play. This is an opportunity explore your gifts in a supportive environment; w/Anne Wondra. $12. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Wisconsin Asberger’s Empowerment Group – Evening meeting. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. ucim@ Beginner/Intermediate Yoga – 6-7pm. Relieve stress, gain flexibility, strength and balance. Emphasis is on proper alignment and breathing for a safe, healing practice. Led by Shelley Carpenter, PT, e-RYT. $44/4 weeks, $13/class. The Ommani Center, 1166 Quail Ct, #210, Pewaukee. Register: 414-217-4185. Grief Support Group – 6:30pm. Meets one Wednesday a month. Call for date. This support group is for those who have lost a loved one; facilitated by certified grief companion, Sue Albert. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Women Warriors – Jan 10 through Feb 14. 6:308:30pm. The focus is to assist women in finding their value, worth and confidence. Class uses multiple tools to address the whole of being, spiritual, intellectual, physical and emotional. $75; limited to 30 participants. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis. RSVP: 414-2585555 or Info@LightOfGrace.Church.

thursday Minister’s Book Study – 9:15-10:45am. This is an open discussion group, currently discussing The Book of Joy: Lasting Happiness in a Changing World, by His Holiness the Dalai Lama, and Archbishop Desmond Tutu. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. Gentle Healing Yoga – 10-11am. An extremely gentle, individualized class ideal for those dealing



with chronic aches and pains, arthritis, fibromyalgia, MS, cancer, other health conditions, post-injury, or those interested in the gentle yoga style. Instructor: Shelley Carpenter, PT, e-RYT. $40/4 weeks, $12/ class. Lakepoint Church, S63W13694 Janesville Rd, Muskego. Register: 414-217-4185. Shelley@ Silent Unity Prayer and Healing Circle – 11am. This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. ucim@ Women Warriors – Jan 11 through Feb 15. 6:308:30pm. See Wed listing. $75; limited to 30 participants. Light of Grace Healing & Ed Center, 5900 W National Ave, West Allis. RSVP: 414-258-5555 or Info@LightOfGrace.Church.

saturday Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Game nights. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. ucim@ Yoga with Mary Galati – 9am. 1st & 3rd Sat. Appropriate for all ages and abilities. Bring yoga mat or beach towel, wear comfortable clothing; men invited to participate. $7.50 per session. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Sangha/Mindfulness Meditation – 9-10:30am. Facilitated by Hal Dessel and Joe Wittig. The sangha includes sitting and walking mindfulness meditations and Dharma talks in the tradition of Thich Nhat Hanh and the Insight Meditation Society. Unity Church of Light, 150 S Sunnyslope Rd, Ste 110, Brookfield. 262-641-7558. UnityChurch Mindfulness Meditation – 9-10:30am. 2nd & 4th Sat. Mindfulness Meditation is based on the teachings of Buddhist monk, Thich Nhat Hanh. Facilitated by Cornelia Beilke, who has taught this technique for over a year. Love offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Citizens Climate Lobby – 10:30am-1:30pm. 2nd Sat. This is a non-partisan group dedicated to finding effective ways to preserving and protecting our planet from further climate change. Wedding Suite, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. Kids Yoga Classes – Through May. 2-3pm. 2nd & 4th Sat. Children will practice and encourage selfexpression through simple yoga poses as well as discuss the importance of kindness and gratitude, and have the opportunity to draw, read, sing and play. $10. Rise Yoga Studio, 1220 W Ranchito Ln, Mequon. 414-807-0629.

Got Events? Get Noticed!

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 to request our media kit.


4528 N Oakland Ave, Shorewood 414-791-0303 Ananda compassionately serves the unique needs of each individual offering a variety of holistic health therapies to support healing at the root and full recovery of mental, emotional, spiritual and physical well-being. See ad, page 20.


1841 N Prospect Ave, Milwaukee 414-377-3898 Specializing in mental health, including anxiety, depression, and PTSD; stress reduction, digestive and eating disorders, detox and chronic pain. Offering acupuncture, reiki, gong bath meditations.


Stacy Krafczyk • 414-460-4781 Stacy Krafczyk specializes in Animal Communication, intuitive readings, after life communication, energy work and healing for both people and animals that helps promote physical and emotional well-being.


Aimee Lawent Beach 414-732-9860 Aimee is a Healing Touch for Animals (HTA) Practitioner and animal communicator. HTA restores harmony and balance to an animal’s energy system and works cooperatively with traditional veterinary care.


12800 W National Ave, New Berlin 262-955-6600 Santhigram’s Vaidya Sunita, the only ayurvedic doctor in Wisconsin, offers affordable authentic ayurvedic consultations, diet/yoga/lifestyle coaching, panchakarma treatments, spa services. Come, experience true healing. See ad, page 39.

SANTOSHA YOGA AND AYURVEDA W307 N1497 Golf Rd, Delafield 262-271-4972

Nikki Estes offers holistic health coaching through ayurvedic consultations, AyurYoga therapy and ayurvedic products and essential oils. Balance the body, focus the mind, enlighten the spirit. See ad, page 10.


19601 W Bluemound Rd, #100, Brookfield 414-405-3956 Emily Yenor, Physical Therapist and movement expert, identifies and corrects muscle imbalances throughout the body to help you move better, feel better and live better. See ad, page 28.


15720 W National Ave, New Berlin 262-785-5515 • Exceptional chiropractic and wellness clinic with a special focus on chronic pain relief. Offering MLS Laser Therapy, massage, acupuncture, exercise rehabilitation, functional medicine, and more. See ad, page 4.

Advertise in our calendar! March 2018



OPTIMAL PERFORMANCE HEALTH & WELLNESS CENTER 15850 W Bluemound Rd, Ste 306, Brookfield 262-226-8349 We combine the best of chiropractic, physical therapy and wellness care. We use a comprehensive panel of diagnostic testing to insure our patients get the highest level of care possible.


13000 Watertown Plank Rd, Elm Grove 262-787-3001 • Our Crystal Emporium features unique and exquisite crystals, stones and natural stone jewelry at affordable prices. Crystal Workshops and therapeutic Crystal Healing sessions also available.

Corn & Tomatoes Traci O’Very Covey Lyrical expressions inspired by her passions for food, music and the natural world comprise Traci O’Very Covey‘s art, each work dynamically combining elements of her chosen theme to communicate a whole story in a single image. Her vibrant style of illustration conveys a subject’s symbolism through the use of interweaving design, dramatic color combinations, curved lines and flattened, stylized shapes. A graduate of the University of Utah, Covey has enjoyed a 20-plus-year career as an award-winning graphic designer and illustrator. Her art has been featured in national design publications and she has illustrated and designed several books. “My recent paintings are colorful compositions of women, musical instruments, birds, elements from nature and mythology,” says Covey, who works in a variety of media, including gouache, ink, acrylic and digital pen. “I am intrigued by the idea of representing nature as human in spirit and in the Greek concept of a muse goddess, inspiring or motivating an artist.”


4763 N 124 St, Butler • 262-790-0748 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 23.


222 N Franklin St, Port Washington 262-235-4525 Dr. Railand is passionate about treating all ages with a whole body p e r s p e c t i v e . We c o m b i n e advanced alternative treatments with conventional procedures to provide true wellness. See ad, page 5.

INTEGRATIVE DENTAL SOLUTIONS N35 W23770 Capitol Dr, Pewaukee 6789 N Green Bay Ave, Glendale 262-691-4555 •

“…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.

View the artist’s portfolio at TraciOvery and her Etsy shop at 36



125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 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.


Shelley Carpenter, PT, e-RYT, Reiki Master/Teacher • 414-217-4185 Reiki sessions, gentle therapeutic individual & group yoga in Pewaukee & Muskego. Combining PT knowledge with the wisdom and healing energy of yoga and reiki.


My wellness site is life-centered. I write about and teach empowered wellness, useful resources, and creating everyday wellness for ourselves. Learn more on my blog tab at

HOLISTIC HEALING CENTER FOR WELL-BEING Sandra Anderson 301 Cottonwood Ave, Hartland 262-367-0607 •

Sandra Anderson is certified in advanced energy medicine techniques and practices for supporting individuals who are looking for holistic approaches in attaining fulfillment and wellbeing. See ad, page 28.


Amy Wilinski, Shamanic Energy Practitioner/ Reiki Master • 920-609-8277 Discover your gifts with one of our many offerings! Offering healing sessions and training in Milwaukee and Green Bay area in Reiki, Shamanism, Intuition, Mediumship and much more.

MARILYN MURPHY 414-530-5477 Wauwatosa Location Spiritual enlightenment healer offers ascension, shaman release, reiki, advanced crystal therapy. Readings, psychic medium, clairvoyant and teacher; release trapped emotions and past life traumas.


262-544-4310 2312 N Grandview Blvd, Ste 101, Waukesha Wonderful-life spiritual self-help coaching, resources, and kindred spirit center for women in transformation. Befriend your feminine spirit and roars of awakening. See ad, page 23.


15350 W National Ave, Ste 120, New Berlin 414-939-6463 Become a Certified Hypnotherapist. Empower your Career and change your life forever. Learn to hypnotize anyone. Classes starting soon. Mention this listing for discount. See ad, page 12.


414-810-5858 Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and low-maintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 27.


Diane Olson-Schmidt • 414-793-3652 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 10.


Susie Raymond, Esthetician, Life Coach, Reiki Master/Teacher • 414-352-6550 Reveal your radiance through natural methods of skin rejuvenation, including photo rejuvenation, gentle peels, natural/ organic customized facials. Susie brings 19 years of experience to every service and has a gentle healing touch. See ad, page 17.

LYMPHATIC DETOX ALIVE & WELL NATURALLY 140B S Main St, Thiensville 262-297-7070

Teresa Lopez provides ST-8 lymph decongestion with oxygen/ozone, halo dry salt Tx, MediCupping (gentle/intently), infrared therapy, microscopy. Esthetician, Raquel Schmitt: 262-378-0095 waxing/ eyelash extensions.


20+ 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.

ZUZA’S WAY INTEGRATIVE WHOLE FAMILY CARE 817 N East Ave, Waukesha 262-312-9098 •

Dagmara Beine blends Western medicine with Integrative/ Functional medicine to empower your whole family with knowledge and the right tools to make the most informed decisions for your health. See ad, page 25.


Dr. Sarah Axtell and Dr. Joanne Aponte are naturopathic doctors with a focus on autoimmune diseases, gastrointestinal disorders, hormone imbalances, weight loss and hypothyroidism. See ad, page 20.


12800 W National Ave, New Berlin 262-955-6600 At Trinergy, a holistic mental health clinic, Dr Tummala provides mind-body evaluation & comprehensive treatment plan to address psychological problems & achieve health & vitality. See ad, page 39.

MYOFASCIAL RELEASE WHITE WOLF MFR Infinity Healing Center, 3305 N 124th St, Brookfield 414-543-0855 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.


Bay View, Brown Deer, Milwaukee, Mequon and Wauwatosa locations We know Jack! Unlike other area grocers, we know by name many of the farmers and producers who supply Outpost with quality goods. See ad, page 13.

NUTRITION LANGLOIS’ VITAL NUTRITION CENTER 8843 W North Ave, Wauwatosa 414-453-8289 store, 414-453-4070 office

Langlois’ Vital Nutrition Center is at the forefront in optimal nutrition. Optimal nutrition equals: Increased energy, more productivity, enhanced emotions, improved brain function and more. See ad, page 40.

March 2018



401 E Silver Spring Dr, Whitefish Bay 414-332-3636


121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 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 25.

Yellow Wood specializes in premier outdoor gear with a conscience, passion for what we do and purpose to create a better society and community. See ad, page 9.


Infinity Healing Center, 3305 N 124th St, Brookfield 414-429-5117


262-337-1530 Brookfield and Glendale locations Rolfing Structural Integration is a unique whole-body approach that facilitates effortless, upright posture & fluid, pain-free movement. It helps you feel comfortable in your own skin. See ad, page 26.

Offering reiki therapy, psychic medium readings, angel card readings & more. Ann Miller is a psychic medium and certified reiki master. Start your journey to wellness today!


100 Main St, Mukwonago 262-498-4162 Rhiana is trained in Usui and Holy Fire Karuna Reiki. Earn CEUs. If you’re looking for certified training and compassionate healing sessions, call Rhiana.


13300 Watertown Plank Rd, Elm Grove 262-787-3001 • Wisconsin’s premier School for Energy Medicine Training offering individual classes, certificate and diploma programs. Built on the belief that knowledge, competency and professionalism must exist at the very foundation of Energy Work.


Bad weather always looks worse through a window.

6232 Bankers Rd, Racine • 800-593-2320

~Tom Lehrer

The Midwest College, with campuses in Racine and Chicago, offers accredited programs in Acupuncture and Oriental Medicine that lead to licensed practice in Illinois, Wisconsin, Indiana and many other states. See ad, page 17.


Associate Pastor Kris Nelsen 5806 W National Ave, West Allis LightOfGrace.Church A loving, spiritual community dedicated to assisting others on their spiritual journey. We provide 10am Sunday gatherings, healing services, weddings, classes & m o r e . S e n i o r P a s t o r To m Sherbrook. See ad, page 15.

ROSIE RAIN YOGA AND HEALING Reiki Master/Teacher, Experienced Yoga Teacher • 414-909-2257

Offering 20 years of experience assisting others in their spiritual growth with yoga, meditation, reiki, crystal and sacred sound healing. Devotion to awareness is our practice.


Rev Mari Gabriels on 1717 N 73rd St, Wauwatosa • 414-475-0105 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 25.


7963 N Port Washington Rd, Fox Point 414-405-3556 Offering yoga, meditation, reiki, massage, naturopathic skin care treatments and remedies, organic makeup. A personalized experience for children and adults in a cozy, home-like setting.


1220 Ranchito Lane, Mequon 414-807-0629 Rise Yoga Studio offers classes that will support and challenge you. We welcome students of all ages/abilities to experience the transformational power of yoga. See ad, page 15.



Santhigram Wellness & Ayurveda Spa Authentic Ayurvedic Services for your Health & Vitality

New Membership Programs Staying Healthy was never so easy!! Call us to learn more about our monthly membership plans

We can help with:

Services by Ayurvedic Doctor (Vaidya)

All Natural Organic Spa

Health and Vitality in your hands

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Chronic Pain / Arthritis Allergies / Asthma Auto Immune Disease Depression / Insomnia Anxiety / Fibromyalgia

The only Ayurvedic Center in WI to offer the expertise of a Vaidya

262-955-6600 |

12800 W National Ave. New Berlin WI 53151

March Special

Asthma, Allergy & Sinus Therapy

10% off Call 262-955-6600 for details March 2018



You need coaches with a combined 45 years of experience and 5 star ratings.

Feel your best! Visit our website!

Call today!

Jeffrey Langlois

CN, ND, CNC – 34 years experience

Drew Detzner

CNC, MH – 11 years experience

Benefits of individualizing your supplements: More energy to express your true self • Improved emotional well being Increased work capacity • Enhanced mental functioning • Better decision making

Sleep better

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8843 W. North Avenue • Wauwatosa

414-453-4070 Like us on Facebook

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Namke march2018  

Natural Awakenings Magazine of Milwaukee is a free monthly publication serving the health-seeking and environmentally conscious communities...