EE R F
THE HAPPY THYROID Seven Ways to Keep It Humming
How to Put Insomnia to Rest
EATING Joyous, Mindful Meals
November 2019 | Metro Milwaukee Edition | NaturalMilwaukee.com
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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
Contents 13 LAKESIDE NATURAL MEDICINE CONTINUES TO GROW
14 CHASING ZZZZZs How to Put Insomnia to Rest
18 THE HAPPY THYROID
Seven Ways to Keep It Humming
20 ZENFUL EATING
Mindful Meals in Quiet Gratitude
24 CLICK AND SWEAT
Virtual Workouts Change the Game
20 ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 414-841-8693 or email Publisher@NaturalMilwaukee.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalMilwaukee.com. Deadline for editorial: the 5th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NaturalMilwaukee.com. 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 NaturalAwakenings.com. 4
DEPARTMENTS 7 news briefs 10 health briefs 12 global briefs 13 community
spotlight 18 healing ways 20 conscious eating 24 fit body 26 calendar 29 resource guide
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today’s demanding world. One of our feature articles for November, “Chasing ZZZZZs,” looks at how a lack of sleep affects our bodies and can cause lowered immunity and chronic inflammation, which in turn can lead to a host of health problems. The article also examines practical, natural and sometimes simple ways to combat insomnia and achieve deep, restful sleep, such as leaving devices out of the bedroom. The measures explored in the article can help us calm our brains before bedtime, resulting in deep sleep and a productive day. Exercise has also been shown to contribute to a good night’s sleep. Julie Peterson explores the new world of fitness in “Click and Sweat: Virtual Workouts Change the Game.” Training via an app or online is all the rage now for seasoned gym rats and newbie exercisers that value the convenience and privacy of this growing phenomenon. There’s a lot to be thankful for in our November issue, and April Thompson brings joy to the season’s table with her take on “Zenful Eating: Mindful Meals in Quiet Gratitude.” Three of the nation’s top Zen chefs share their wisdom about being grateful, present and peaceful at mealtime—just in time for Thanksgiving! Wishing you a lovely autumn and a good night’s sleep, Gabriella Buchnik, Publisher
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ith Wisconsin’s brisk autumn nights setting in, few things feel better than snuggling under a mound of soft covers for a good night’s sleep. But that good night’s sleep doesn’t always come easy. Most of us at one time or another have difficulty shutting off that internal chatter that keeps our brains whirling until the wee hours. Before we realize it, the dreaded alarm goes off, forcing us out of bed to face the day without the deep sleep our bodies require to physically and mentally function in
Colors & Chords Fundraiser Pairs Musicians, Artists
olors & Chords, an event that celebrates music and art by pairing bands with prominent local artists live onstage for a 30-minute set, is being held on November 22. Student and family VIPs are welcomed at 5 p.m., doors open at 6 p.m. and the show begins at 6:30 p.m. Held in the historic Turner Hall Ballroom, this event merges musical craftsmanship with an individual artist’s interpretation of the music. Money raised at the event will go toward Islands of Brilliance (IOB), a nonprofit organization that uses art and technology to reach youth ages 8 to 18 on the autism spectrum. Musicians performing this year are The Quilz; Marielle Allschwang and The Visitations; Mike Benign Compulsion; and Dramatic Lovers. The participating artists are Danielle LaMere, Chris Willey, Blake Himsl-Hunter and Mutope Johnson. The event also includes multiple participatory art, music and technology installations staged in the balcony; an interactive virtual reality experience of the Hoan Bridge and Milwaukee’s inner harbor; the Zen Den children’s area; and local food from Blue’s Egg, Glorioso’s, Zamboni’s Rotisserie Grill and Jake’s Burger. There will also be a Beer for a Year raffle, a silent auction and art merchandise available for purchase. Admission: $50 adults; $30 children under 17; IOB students admitted free. Location: 1040 Vel R. Phillips Ave., Milwaukee. For more information, visit IslandsOfBrilliance.org. Note the security and bag policies listed on PabstTheater.org.
Christkindlmarket Milwaukee Returns with an Array of Seasonal Delights
hristkindlmarket Milwaukee, a traditional German holiday market featuring food, drinks, artisancrafted gifts and entertainment, opens November 15 and runs through December 24. The market begins at 11 a.m. daily and is held at the Entertainment Plaza outside the Fiserv Forum. Most of the market is outdoors, with vendors arranged on an outdoor plaza, and visitors can walk up to their windows to shop. The market includes some walk-in cabins with indoor vendors, a warming area and the Timber Tent, where visitors can sit and enjoy food and beverages such as Glühwein, an imported mulled wine. The event is sponsored by German American Events, LLC, a subsidiary of the German American Chamber of Commerce of the Midwest. Since its beginnings in Chicago in 1996, the German-style outdoor market, featuring international and local vendors with unique offerings, has become so popular that it expanded to other locations in Illinois and Wisconsin. Christkindlmarket Milwaukee is wheelchair accessible. Leashed, socialized dogs are welcome in outdoor areas.
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Eat Locally Longer at Milwaukee Winter Farmers Market
lthough harvest season is winding down and the snow will soon fall, Milwaukeeans can still enjoy locally produced food from farmers and vendors at the Milwaukee Winter Farmers Market. The popular market returns to the Greenhouse Annex at the Mitchell Park Domes for the 2019/2020 season from 9 a.m. to 1 p.m., November 2 through March 28 (no market on November 30). The Milwaukee Winter Farmers Market is operated by the Fondy Food Center, whose mission is to connect neighborhoods to fresh, local food, from farm to market to table. Attendees can sample and purchase items from agricultural vendors offering locally grown fruits, vegetables, meat, eggs, poultry and dairy. Local food vendors also bring a wide variety of baked goods, jams, cider, honey, maple syrup, sauces, soups and global cuisine. Location: 524 S. Layton Blvd., Milwaukee. For more information, visit MCWFM.org.
Holiday Folk Fair International Celebrates Cultures of the World
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he 76th annual Holiday Folk Fair International, America’s premier multicultural festival celebrating the cultural heritages of the people living in southeastern Wisconsin, takes place from 2 to 9 p.m. Friday, November 22; 10 a.m. to 9 p.m. Saturday, November 23; and 10 a.m. to 6 p.m. Sunday, November 24. The event will be held at the Wisconsin State Fair Park Exposition Center. Attendees can enjoy music, food, dance and art from over 50 ethnic groups in a welcoming atmosphere honoring culture and diversity. Highlights of this year’s fair include the All Nations Theater, with traditional music and dance; the World Café, offering traditional dishes; the International Stage, where young people perform their ethnic dances; Tanzhauz, a dance and sing-along with traditional musical styles; and the Coffee House, Heritage Lane, International Bazaar and the Chef ’s Stage.
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Eat Organic to Shed Insecticides Switching to organics has quick payoffs, reducing agrochemicals in the body by 94 percent within a month, Japanese researchers report. They tested the urine of study participants looking for six neonicotinoid insecticides and another substance generated as a result of their decomposition in the human body. “I think the research results are almost without precedent and are highly valuable in that they present actual measurement values showing that you can dramatically reduce the content levels of agrochemicals in your body simply by changing the way you select vegetable products,” commented Nobuhiko Hoshi, a professor of animal molecular morphology with the Kobe University. Another study from researchers at the University of California at Berkeley studied 16 children and showed that one week after switching to an organic diet, malathion pesticide urine levels were reduced by 95 percent; clothianidin pesticide levels by 83 percent; and chlorpyrifos pesticide levels by 60 percent.
Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells. This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.
Caffeine has been the subject of controversy among the one in six adults worldwide that suffer from periodic migraines: Some say it triggers symptoms, while others report it wards them off. A new study from Harvard and two other teaching hospitals of 98 migraine sufferers used six weeks of daily journals to investigate the link and found that drinking up to two servings of caffeinated beverages a day had little effect, but three or more raised the odds of a headache that day or the next. Among people that rarely drank such beverages, even one or two servings increased the odds of having a headache that day. A serving was defined as eight ounces or one cup of caffeinated coffee, six ounces of tea, a 12-ounce can of soda or a twoounce can of an energy drink.
Take Hibiscus to Fight Breast Cancer
Say No to the Third Cup of Joe to Avoid Migraines
Dance to Improve Quality of Life With Dementia Older people with dementia, often viewed as being passive and immobile, responded to simple dance movement lessons with visible humor and imagination and reported a higher quality of life after six sessions, say researchers from New Zealand’s University of Otago. The 22 participants between the ages of early 60s and mid-90s had dementia ranging from mild to advanced. They took 10 weekly classes in which the music was “reminiscent” and the movement routines were intuitively easy. “Positive responses such as memory recalling, spontaneous dancing and joking with each other were observed in every session,” reports lead author Ting Choo.
Try Acupuncture for Pain-Free Sleep Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.
Help Avoid Skin Cancer With Vitamin A Using the three-decade longitudinal health records of about 123,000 men and women from the Nurses’ Health Study and the Health Professionals Follow-Up Study, researchers from Brown University found that people with diets rich in vitamin A had a significantly reduced risk of developing squamous cell carcinoma (SCC) skin cancer, which occurs in 7 to 11 percent of the population. “We found that higher intake of total vitamin A, retinol and several individual carotenoids, including beta cryptoxanthin, lycopene, lutein and zeaxanthin, was associated with lower risk of SCC,” wrote the authors.
Pass Up Sugary Drinks for a Strong Liver Sugar-sweetened drinks, already linked to weight gain, diabetes and heart disease, carry another risk: nonalcoholic fatty liver disease (NAFLD). In a meta-review published in the European Journal of Nutrition, Iranian researchers analyzed six high-quality studies that included 6,326 men and women and 1,361 cases of NAFLD. They found those that drank the most sugary drinks had a 40 percent higher risk of developing the disease compared to those that consumed the least. Sugary drinks include soda, cola, tonic, fruit punch, lemonade, sweetened, powdered drinks, and sports and energy drinks.
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Moms Launch Eco-Friendly Certification
Phoenix Shifts to a Cooler Night Mode
Phoenix, which had 128 days at or above 100 degrees Fahrenheit last year, is one of the hottest and fastest-warming cities in the U.S., and most American cities are expected to drastically heat up in the next decades with heat waves and triple-digit days. In the Valley of the Sun, work and play are shifting into the cooler hours. Neighborhoods are active at dawn and dusk when residents hike, jog and paddleboard. Last year, heat caused or contributed to the deaths of 182 people in Maricopa County, which includes Phoenix. Ariane Middel, a professor of urban climate at Arizona State University, says, “We are almost a living laboratory. We can test strategies and see different ways to keep adapting and mitigating. By the time it gets hot in other places, they can take what we have learned here.”
Candy Wrappers Reimagined as Origami
Myriad companies are pledging to make their products and packaging more sustainable, including the multinational food and drink giant Nestlé, which announced in January that it is committed to using 100 percent recyclable packaging for its candy by 2025. Miniature KitKat chocolate bars from its Japan confectionery branch will be wrapped in paper instead of plastic, with instructions for how to fashion it, post-snack, into the iconic origami crane, a traditional Japanese messenger of thoughts and wishes. Nestlé hopes that this will guarantee the paper remains in use longer rather than be disposed of immediately.
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Economics Drive Farm Food Losses
Farmer Cannon Michael left more than 100 acres of ripe cantaloupes unharvested last year because he couldn’t sell them for enough to cover the cost of labor, packing and shipping. According to a new study from Santa Clara University, in California, about one-third of edible produce remains unharvested in the fields, where it rots and gets plowed under. Most research on food loss and food waste has focused on post-harvest, retail and consumer levels. The new study offers a far more accurate look at on-farm food loss by relying on in-field measurements. ReFED, a coalition of nonprofits, businesses and government agencies that fight food loss and food waste, estimates that 21 percent of water, 18 percent of cropland and 19 percent of fertilizer in the U.S. are dedicated to food that is never eaten.
The nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.
Lakeside Natural Medicine Continues to Grow by Sheila Julson
ince opening Lakeside The new clinic, which Natural Medicine in will be double the size of 2011, naturopathic the current office, will aldoctor Sarah Axtell has seen a low space for an additional steady increase in the number naturopathic doctor who of people seeking natural will be announced closer and alternative approaches to the new clinic opening for their health. To better in Spring 2020. In 2016, serve that demand, she and Axtell brought naturopathic her husband/business mandoctor Joanne Aponte on ager, Chris, began construcboard, who, like Axtell, takes tion on a new 2,000-squarenatural approaches toward foot clinic in Shorewood— autoimmune diseases, Sarah Axtell, ND just down the street from gastrointestinal disorders, their present location on hypothyroidism and more. Aponte had Oakland Avenue. The new space will have previously owned her own naturopathic room for an additional naturopathic doctor private practice in Elm Grove and worked and the new Food is Medicine teaching as the naturopathic doctor on site at Good kitchen. Harvest Market, in Pewaukee. Naturopathic medicine addresses Axtell is enthusiastic about showing the root cause of illness, disease prevenpatients the healing power of food. “It’s tion and optimizing wellness, and Axtell is the most powerful tool we have to address passionate about using food and nutrition disease,” she says. “I don’t just view foods as calories; food can change gene expresas a primary avenue toward achieving and sion, affect the microbiome, can increase maintaining good health. Before getting a or decrease inflammation and can regulate doctorate in naturopathic medicine from hormones, including the thyroid.” the National University of Natural Medi The main role of the thyroid is to cine in Portland, Oregon, Axtell earned a regulate metabolism. Axtell says one of bachelor’s degree in nutrition from UWthe most common conditions she sees is Madison. hypothyroidism, which is an underactive “Our vision is to create a Food is thyroid gland; and Hashimoto’s, an Medicine center for Milwaukee, and we autoimmune condition that results in will offer a new service, ‘Doctor in the destruction of the thyroid gland. HashiKitchen,’ consisting of small group visits moto’s is commonly missed in convenand larger nutrition workshops,” Axtell enthuses. As an avid cook, she’ll often print tional medical tests, she says, because most medical doctors test for either an recipes in her current practice for patients underactive or an overactive thyroid, but to help them get excited about new food not for markers that can determine if a ideas. The new kitchen will allow the napatient has Hashimoto’s. turopathic doctors to work hands-on with “While it’s important to check if their patients to demonstrate how easy it thyroid hormones are balanced, it’s also is to make nutritious foods like a green important to look if there’s underlying smoothie, which the patients will then be autoimmune involvement,” she explains. “A able to taste.
lot of people who come to me are already on thyroid medication, but they’re still struggling with fatigue, weight loss resistance, depression, joint pain, constipation, hair loss and brain fog.” Axtell believes there’s a place for thyroid replacement hormones like Levothyroxine or Armour, but that it’s equally important to address underlying causes. She notes that nutritional deficiencies commonly play a role, particularly for selenium, B12, iron and zinc. “A gluten-free diet is also important when it comes to Hashimoto’s and hypothyroidism,” she emphasizes. “This is important due to the phenomenon called ‘molecular mimicry’. This is where the body stimulates a cross-reaction autoimmune response to not only gluten but also the thyroid gland. When a person with Hashimoto’s consumes gluten, the body could mistake that gluten for the thyroid, and stimulate an attack on the thyroid. This is because the molecular structure of gluten is similar to that of thyroid tissue.” Since stress can also adversely affect the thyroid gland, Axtell says that learning stress management techniques can help optimize thyroid function, as well as reduce detrimental effects of environmental toxins. She warns that fluoride, bisphenol A (BPA) in plastic bottles, canned foods, pesticides used in conventional farming and even grocery store receipts can disrupt the fragile thyroid gland. Axtell and Aponte offer one-on-one naturopathic health and wellness consultations and spend up to an hour with each new patient. “We address them from head to toe,” Axtell affirms. “If they come in for thyroid conditions, we don’t just talk about the thyroid. We talk about their digestive tract, their stress level, skin, diet, mood and joints, to identify root causes. It’s a holistic approach,” she concludes. Lakeside Natural Medicine is located at 4433 N. Oakland Ave., Shorewood. For more information, call 414-939-8748 or visit LakesideNaturalMedicine.com. See ad, page 8. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine. November 2019
In reality, going to bed is the best me-time we can have.
CHASING ZZZZZs How to Put Insomnia to Rest by Marlaina Donato
ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association. The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic. The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream. However, a number of natural and holistic approaches can provide lasting results without undesirable side effects. Along with tried-and-true methods like acupuncture, therapeutic massage and 14
changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.
Body and Mind, a Tangled Web
Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest. “Not sleeping well is a sign of a deeper imbalance that needs to be addressed. So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.” The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoccupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.
Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”
Resetting Inherent Rhythms
Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature. Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.” Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, includ-
ing traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel. Our natural hormonal rhythms are wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says. Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.” Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”
Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.
Two Sides of Every Brain
For emotional components of insomnia, try:
Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel. “This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep. Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.” To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternatenostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.
For healthy circadian rhythm and melatonin cycles, try:
4 Shutting off all screen devices, including the TV, two hours before going to bed 4 Going to bed when you get that 9 p.m. slump and just taping a favorite show 4 Walking barefoot and feeling the earth 4 Spending quality time outside in sunlight, preferably in a natural setting 4 Taking nourishing baths with natural soaps, lavender essential oil or herbs 4 Designating certain time slots to not answer the phone or answer emails 4 Exercising regularly and not within three hours of bedtime 4 Taking a break from work every 90 minutes for two minutes of slow, deep breathing 4 Breaking the caffeine habit by replacing coffee and tea with healthier alternatives
4 Going on a “worry fast” for five or 10 minutes, and then practice doing it for an hour or a full day 4 Reserving time with loved ones for in-person conversations and get-togethers 4 Checking in with yourself and acknowledging all emotions and fears without judgment 4 Setting aside ambitions for a day to recharge 4 Sleeping in without guilt—shopping and running errands can wait 4 Choosing not to compare your life with others
Explore the Possible Sleep Well at 60
Play Tennis at 80
Think Clearly at 90
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Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.” Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications. Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies. CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydro-
cannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.
Learning New Tricks
Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD. CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman. CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction. A good night’s rest is indeed possible. Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.
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The Happy Thyroid Seven Ways to Keep It Humming
by Ronica O’Hara
uch of our day-to-day wellbeing—how energetic we feel, how clear our thinking is and how our body processes food—is governed by the activity of the butterflyshaped, thumb-sized thyroid gland at the base of the throat. When it’s working as it should, life is good. However, about one in eight Americans suffers from a malfunctioning thyroid, and women are five to eight times more likely than men to face the consequences. It’s a delicate balancing act. A thyroid that produces too few hormones makes us feel sluggish and constipated. We gain weight easily, have muscle cramps and experience heavy periods. Hypothyroidism, as it’s called, is linked to chronic fatigue syndrome, infertility and autism in newborns. A 2013 study published in Annals of Neurology found that pregnant women deficient in thyroid hormone are four times more likely than healthy women to produce a child with autism. If the thyroid produces too many hormones, we suffer from hyperthyroidism with a racing heart, irritability, light periods, unexplained weight loss and insomnia; it can lead to hardening of the 18
arteries and heart failure later in life, according to a study in Circulation Research. The good news is that there are simple and effective strategies that can optimize thyroid function and avoid these potential health setbacks, say experts. Their recommendations:
Keep up mineral levels. The thyroid needs iodine to churn out hormones, and usually iodized salt or sea salt with natural iodine can supply most of our daily needs of 150 micrograms. Sardines, shrimp, seaweed, yogurt, eggs and capers are also rich in iodine. However, too much of a good thing can tip the balance in the other direction, so practice moderation with super-charged iodine foods like cranberries: A fourounce serving contains twice the daily requirement. In addition, our thyroids need selenium (one or two Brazil nuts a day will do it) and zinc (nuts, legumes and chocolate) to function optimally.
Eat fermented foods. About 20
percent of the conversion of inactive thyroid hormone (T4) into active hormone (T3) takes place in our gut,
which makes “good” bacteria critically important. Andrea Beaman, a New York City health coach and author of Happy Healthy Thyroid: The Essential Steps to Healing Naturally, recommends probiotics like cultured vegetables, kimchi, sauerkraut and sourdough bread, as well as prebiotics like root vegetables, plantain, burdock and dandelion root.
Filter drinking water. “Fluo-
ride and chlorine are elements that can block the absorption of iodine into the thyroid,” says Elizabeth Boham, M.D., a functional medicine doctor at the UltraWellness Center, in Lenox, Massachusetts. A reverse-osmosis filter or a high-end pitcher filter will remove chlorine, as well as fluoride, which British researchers have linked to a 30 percent higher rate of hypothyroidism.
Detox cosmetics. Phthalates are
endocrine-disrupting chemicals found in cosmetics, nail polish and shampoos; they are also in plastic toys, and 3-year-old girls exposed to phthalates have shown depressed thyroid function, Columbia University scientists report. Research cosmetics and find toxin-free alternatives at the Environmental Working Group Skin Deep Cosmetics Database. (ewg.org/skindeep).
Wake up easy. About 85 per-
cent of thyroid diseases involve an underactive thyroid, says Beaman, adding that it is often the body’s pushback against frenzied, stressful lifestyles: “The thyroid is literally slowing down—our body is saying, ‘Slow, slow, go slow.’” For a low-key start to the day, she suggests not using an alarm clock if possible, and then doing some long, slow stretching and
Poses such as plow pose, fish pose, boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health.
deep breathing. “It takes just five minutes, and you’re starting the day not in fight-or-flight mode, but in a fully relaxed and fully oxygenated body.”
Talk it out. In Eastern philosophy, the thyroid in the
throat is located at the fifth chakra, the energy center of expression and communication, Beaman says. If we find ourselves either regularly shouting or choking back our words, “it helps, if you want to support your thyroid on a deep emotional level, to express yourself somehow, some way, to someone somewhere,” such as to a therapist, family member or good friend.
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Do yoga asanas. “Poses such as plow pose, fish pose,
boat pose and cobra can improve blood circulation to the thyroid gland, which is imperative for its health,” says Stacy Thewis, a registered nurse, certified wellness coach and gut-brain expert in Mellen, Wisconsin. In a study in the Journal of Complementary and Integrative Medicine, 22 women with hypothyroidism that practiced yoga for six months needed significantly less thyroid medication. Ronica A. O’Hara is a Denver-based natural-health writer. Connect at OHaraRonica@gmail.com.
Help for a Troubled Thyroid
o verify a possible thyroid condition, consult a doctor, endocrinologist, functional medicine doctor or naturopathic doctor. Ask for a range of tests, not only the standard thyroid-stimulating hormone (TSH) test, but also free T4, free T3, thyroid antibodies for autoimmune reactions, and thyroidreleasing hormone (TRH) tests for a full picture. The standard pharmaceutical approach for hypothyroidism, the most common condition, is the synthetic hormone levothyroxine (Levoxyl, Synthroid, Unithroid) that boosts T4 production; but it can cause depression and weight gain, researchers at Chicago-based Rush University Medical Center report in The Journal of Clinical Endocrinology and Metabolism. Ask also about Armour Thyroid, derived from animal thyroids, that contains both T3 and T4, and is often preferred by functional medicine doctors. Other testing can uncover a reaction to gluten, which is often linked to thyroid dysfunction. “For many with thyroid issues, gluten can provoke an autoimmune response via celiac disease or non-celiac gluten sensitivity,” says registered dietitian nutritionist and health coach Amanda Wikan, of Petaluma, California. If a celiac test is negative, she suggests trying a six-week, gluten-free diet and watching afterward for any signs of non-celiac sensitivity such as headaches, bloating, gas or brain fog.
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ZENFUL EATING Mindful Meals in Quiet Gratitude by April Thompson
n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.” Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance. “Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes. “Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying
attention while you chop. These things are the foundation of a great meal,” says Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples. While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth. Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada. The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpower-
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 20
ing. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.
Mind Over Mouth
Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.” Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”
Tuning In at Mealtime Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’ Tune into your cellular hunger,” she says. At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,”
Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop.
photo by by Samuel Joubert
says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating. “Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays. Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”
Cooking Like a Zen Master For the dressing: 1 (¾-inch) piece fresh ginger, minced 1 clove garlic, minced Pinch of sea salt 2 Tbsp tahini 1 Tbsp soy sauce 1 Tbsp lemon juice 1 Tbsp maple syrup 1 Tbsp olive oil Garnish: Pumpkin seeds Microgreens
Connect with Washington, D.C. freelance writer April Thompson at AprilWrites.com.
The Zen of Food
ere are a few simple tips from Buddhist priests and cooks on making mealtime more mindful. Have a mid-meal gut check, suggests Jan Chozen Bays. “When your stomach feels three-quarters full, have a conversation with a friend or have something to drink before continuing to eat. Often you will find after 20 minutes you are actually full,” says the author and priest. Myoju Erin Merk, a priest at the San Francisco Zen Center, suggests setting a phone timer in the kitchen to mark it as a practice time to tune into the senses. “Try to slow down and notice what’s happening as you cook. Try to stay with the sensory experience and not judge everything, like whether the carrot is cut right. It can be a very relaxing and peaceful way to work in the kitchen.” Make the first few sips or bites of a meal mindful, spending the first few moments in silence if possible, says Bays. “Working quietly with that pile of carrots or onions, you have space to focus on just one task,” adds Merk. Incorporating all of the five tastes of Buddhism—salty, sweet, sour, bitter and umami (savory)—is another way to bring meals in balance, according to author and priest Gesshin Claire Greenwood. “Having all of these flavors represented makes a meal feel balanced and satisfying.”
Preheat the oven to 350° F. Place the sweet potato and figs in a baking dish.
Cookbook author Jean-Phillippe Cyr says, “I love bowl recipes: they’re generous and colorful, and they let us get creative. Layer grains or cereals, vegetables, legumes and dressing, and voilà! That’s all there is to it.” Pumpkin seeds are an incredible source of protein, and tahini contains more protein than milk. Healthy cooks will be sure to keep this tahini dressing recipe close, because they can use it in everything.
Drizzle with oil, then season with salt and bake for 30 minutes.
Yields one bowl
Place the sweet potatoes and figs in a large serving bowl. Add the quinoa and edamame. Drizzle with the dressing and garnish. Serve immediately.
1 sweet potato, peeled and diced 2 dried figs, sliced 2 Tbsp olive oil Salt, to taste 1½ cups cooked quinoa ¼ cup frozen shelled edamame, cooked
Place the ginger, garlic and salt in a mortar (preferred) or blender, then mash the ingredients together. Transfer to a bowl and add the tahini, soy sauce, lemon juice, maple syrup and oil. Stir to combine.
Tip: For those that can’t digest raw garlic, don’t use it, or cook it before adding it to the dressing.
3 Tbsp olive oil 1 onion, diced 1 tsp mustard seeds
In a large pot over medium heat, heat the oil, then add the onions and sweat for 4 minutes.
“This is hands-down my favorite soup,” says Cyr. “It reminds me of a Moroccan tajine, a savory stew made with vegetables and spices. The name tajine comes from the particular type of roasting dish in which Moroccan stews are cooked. There’s no need to buy any special equipment to make this recipe, but you will want to hunt down harissa, a North African chili paste you can find in most grocery stores nowadays. Be careful, though—it’s hot!”
photo by by Samuel Joubert
Yields 8 to 10 servings
1 tsp celery seeds 1 tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano ½ tsp turmeric 1 clove garlic, minced 8 cups vegetable broth 1 (28 oz) can diced tomatoes 1 (19 oz) can green lentils, rinsed and drained 2 yellow-fleshed potatoes, peeled and diced 2 carrots, diced 1 Tbsp harissa paste 3 bay leaves Salt and black pepper, to taste
Hearty Moroccan Soup
Add the mustard seeds, celery seeds, cumin, coriander, oregano, turmeric and garlic. Continue cooking for 2 minutes. Add the remaining ingredients and bring to a boil. Lower the heat, cover and simmer for 1 hour, stirring occasionally. Remove the bay leaves. Serve hot. Excerpted with permission from The Buddhist Chef, by Jean-Phillippe Cyr.
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Click and Sweat Virtual Workouts Change the Game
by Julie Peterson
elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences. Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media. Private trainers are offering online workout
routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally. Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone. Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational
The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level. For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing. In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym. “One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.
The Real Deal But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.” Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. In-person instruction also has the benefit of immediate
partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.
One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time.
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~Cedric Bryant feedback to ensure safe, effective and proper technique. Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.” She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting hurt,” Hetzel says. “An effective workout is about the quality of the movements.” Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.
Making a Virtual Connection Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun. Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience. Julie Peterson writes from rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.
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calendar of events Email Publisher@NaturalMilwaukee.com for guidelines and to submit entries.
SATURDAY, NOVEMBER 2 Mediumship Weekend Level II – Nov 2, 3. Sat, 10am-3pm; Sun, 12-5pm. This level 2 class will delve deeper into merging with that of spirit, focusing on strengthening the use of different clairs, care for the medium, and compassion for the spirit world. Individual readings, platform opportunities, inspiration a variety of exercises and meditations to sharpen skills. This is highly experiential and involves meditations and group exercises. $150. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
THURSDAY, NOVEMBER 7 Spirit Message Circle – 6:30-8:30pm. Each circle begins with a meditation, then the circle provides an opportunity to receive a message as well as give others messages from spirit. This is also an opportunity for anyone interested in increasing intuitive abilities. $25. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262787-3001. AngelLightLLC.com.
SATURDAY, NOVEMBER 9 A.R.E. Meeting: Edgar Casey Group – 9am4:30pm. Full-day program. $50, includes lunch. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. RSVP Kevin Reger: 414-322-6552. KMReger57@gmail.com. UnityCenterMilwaukee.com.
savethedate NOVEMBER 9 Holistic Health Fair – 10am-5pm. Explore holistic choices for your mind, body and spirit. Meet more than 65 vendors from SE Wisconsin and NE Illinois: acupuncture, energy healing, intuitive coaches, sound healing, crystals, reiki, integrative medicine. Speakers from 11am-3pm. $5, free/16 & under. DoubleTree by Hilton, 11800 108th St, Pleasant Prairie (Premium Outlets). 262-515-1472. HolisticHealthFair.org. YogaTreeWC@gmail.com. Reiki Level I & Candlelight Attunement Ceremony – 12:30-5:30pm. Topics include connecting to the frequency of reiki energy. Beginning energy field scanning and self-healing hand positions are taught. Basic techniques for grounding and protection are also introduced. Students will become first degree reiki practitioners and earn a reiki level I certificate upon completion of this class. $140. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
SUNDAY, NOVEMBER 10 Annual Holiday Bake Sale – 10am and following service. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter Milwaukee.com.
Wellness Metaphysical Fair – 11am-5pm. Welcome, enjoy a day of healing the body, mind and spirit. Energy workers, readers and vendors. See website for more info. Free admission. North Hall, New Berlin Ale House,16000 W Cleveland Ave, New Berlin. SpiritualEnlightenment.me. Sound Bath Meditation: Harvest Celebration & Living in Gratitude – 12:30-1:30pm. A sound bath to give thanksgiving and express gratitude for the blessings we have received. Crystal alchemy bowls, Tibetan singing bowls, steel tongue drums, and nana bells guide you gently to a place of deep peace. The sounds of these instruments are healing for your body, mind and spirit. $10/cash at the door w/pre-registration. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
WEDNESDAY, NOVEMBER 13 Treatment Room Techniques Level I – 6:158:15pm. Highly experiential class will teach students to create sacred space in the healing room, to connect with the energy that is reiki, to connect with the energy of the reiki recipient, basic hand positions when working with others, techniques to move the head and/or other parts of the body during treatment, to work in tandem with other practitioners, to clear energy fields and to release the flow of energy. Must be reiki level I certified. $55. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com. Free Spiritual Discussion – 6:30-7:30pm. Finding Spiritual Freedom, including: lessons in daily experiences, steps to personal mastery, living your highest self. Sponsored by Eckankar of SE Wisconsin. Bay View Library, 2566 S Kinnickinnic Ave, Milwaukee. More info, Gary: 414-940-6766 or Eckankar-WI.org.
THURSDAY, NOVEMBER 14 Ancient Celtic Shamanism – Nov 14 & 21. 6-7:30pm both days. Those who “walk the deer trods” are following the Awenydd path, listening, noticing, watching over, paying attention, observing what is true. It is a path that affirms and celebrates the deep wisdom of the feminine principle and helps us return our spirits to wholeness. Students will be guided through ritual practices to understand how to walk the deer trods, including the sit-with technique, befriending subtle bodies, the six-armed cross, opening the interface, and the web of the trods. $40/per class, $70/series when paid by Nov 14. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
SATURDAY, NOVEMBER 16 Empower the Mind Body Spirit Wellness Expo –10am-4:30pm. The intention of this wellness expo is to revitalize your body, stimulate your mind, and pamper your soul. Sponsored by SpirChemy and Magic Moon Productions. Free/admission and parking. Brassworks Building (Goodman Ctr),
214 Waubesa St, Madison. 608-212-4553. Info@ EmpowerTheMindBodySpirit.com. A Christmas Dream: A Book Reading for Parents and Children – 1:30-2:30pm. A story about a local handyman, Jack Hawkins, who loves his job and is getting ready for the holidays as he does throughout the year. A special event happens two days before Christmas that touched people’s minds and hearts to make Jack’s Christmas extra special. Book signing follow the reading. Free. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
SUNDAY, NOVEMBER 17 Book Reading and Signing: Virginia Clark – Following service. Clark’s new children’s book is ready in time for Christmas. Library, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414475-0105. UnityCenterMilwaukee.com. Spiritual Art Circle: Dream Catcher – 10am-1pm. Make a dream catcher with crystals and beads, feathers and stones, with colors that have a special meaning for you. Take a special visualization journey into the dream world waiting for you, wanting to share insight to connect deeper through your dreams. $30, $25/materials fee. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
FRIDAY, NOVEMBER 22 David Roth Concert – David Roth is a world-class singer and songwriter, with a long list of credits. He is a favorite among New Thought and Unity Centers. $15-$20, no one turned away. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414475-0105. UnityCenterMilwaukee.com.
SATURDAY, NOVEMBER 23 Songwriting Workshop with David Roth – 10am12pm. This all-levels class is geared especially towards those who are new to songwriting but also to those who simply might like to strip down their own process a bit by looking at songwriting through a different lens. Examine the different elements that make a song, and engage in lively dialogue/ exercises. $30. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenter Milwaukee.com. Yule Ornament Workshop – 11am-3pm. Connect to the natural energy of Yule. Create a special ornament using the wood of the trees, crystals of the stars and metals of the Earth. Come at any time,
enjoy holiday music and good company. Make one for yourself or a very personal gift for someone special. Each idea takes about 30 minutes. Please pre-register. $10, $5/supply fee per ornament. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
TUESDAY, NOVEMBER 26 Grief Support Group – 6pm. This open support group offers friendship, understanding and acceptance in a safe, confidential setting. Here you will find help to deal with loss or change. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sue Albert: 414-530-5595. UnityCenterMilwaukee.com.
THURSDAY, NOVEMBER 28 Thanksgiving Dinner – 4pm, doors open; 5pm, dinner served. Traditional Thanksgiving menu, also including a vegan entrée. $10. per person, Closing date for tickets is November 26. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-4750105. UnityCenterMilwaukee.com.
SATURDAY, NOVEMBER 30 Mediumship Training With Amy Wilinski – Nov 30-Dec 1. 9am-4pm. Learn to connect with the spirit world. This workshop will teach you a variety of techniques to connect with souls who have passed on. During this highly experiential class you will learn to make those connections with the spirit world, and how to give an evidential reading. $295/ commuter-lunch, $350/shared cabin room and meals, $395/private cabin room and meals. Golden
Light Healing Retreat Center. For info: 920-6098277. GoldenLightHealing.net. Reiki Level II & Candlelight Attunement Ceremony – 12:30-5:30pm. A study of the reiki initiation symbols: the components of each, how to draw each and their energetic applications. Reiki distance healing techniques practiced and students guided through a group distance healing mediation. Class culminates in the designation of reiki level II practitioner and awarding of a certificate of completion. $165. Angel Light Center for the Healing Arts, 13300 Watertown Plank Rd, Elm Grove. 262-787-3001. AngelLightLLC.com.
plan ahead DECEMBER Free Spiritual Discussion – Wednesday, Dec 4. 6:30-7:30 pm. Spiritual Problem Solving, including: conquer your fears, find the root cause, kindle your creativity. Bay View Library, 2566 S. Kinnickinnic Ave., Milwaukee. ay View Library, 2566 S Kinnickinnic Ave, Milwaukee. More details, Gary: 414-940-6766 or Eckankar-WI.org.
JANUARY 2020 The Way of the Altomesayok: Peru Journey – Jan 20-31. In alliance with Rainbow Jaguar Institute, an exclusive opportunity for mesa carriers to delve deeper into the mystery teachings of the elusive world of the altomesayok shamans of Peru. Under the guidance and tutelage of international teacher, Jose Luis Herrera, an entourage of respected native
shamans, and Amy & David Wilinski, you will be taken to places in your consciousness that will shatter your current framework of reference. Three spots remaining. Golden Light Healing Retreat Center, 7102 Sundew Rd, Sobieski. Info: 920-609-8277. GoldenLightHealing.net.
MARCH 2020 Whispers on the Wind Shamanic Program w/ Amy Wilinski – Group #21, 2020: Mar 18-22, June 24-28, Aug 19-23, Oct 28-Nov 1. Intensive training program in shamanism, energy medicine and selftransformation. Meet four times over 12 months. Learn core energy healing techniques: power animal and soul retrieval, clearing of past life and ancestral imprints, connecting with the forces of nature. Golden Light Healing Retreat Center, 7102 Sundew Rd, Sobieski. Info: 920-609-8277. GoldenLightHealing.net.
Coming Next Month
EarthFriendly Holidays Plus: Uplifting Humanity
daily Reiki Training – Offered monthly, all levels of reiki training. Amy Wilinski has trained thousands of students in reiki including teaching it at UW-Milwaukee and area hospitals. Golden Light Healing Retreat Center, near Green Bay. More info: 920-609-8277. GoldenLightHealing.net.
sunday A.C.I.M. Study Group – A Course in Miracles study group, following Fellowship. Love offering. Conference Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com. Friendship and Potluck Sunday – All last Sundays of the month following service. All are welcome. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com. Shamanic Journey and Healing Circle – 12pm. 2nd Sun. Drumming is an act of letting go and letting God raise our consciousness. Bring your drum, some available for use. Group led by Dennis Clark. $10 suggested offering. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com. Fellowship of Alternative Beliefs Meeting – 3-6pm. 1st & 3rd Sun. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Sandra Goronja, Outreach Specialist, 414 350-4291.
monday Life Journey Group – 7-9pm. 1st & 3rd Mon. Likeminded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.
tuesday Life Journey Group – 12-2pm. 1st & 3rd Tue. Likeminded people who wish to grow spiritually come together to explore ideas and discuss topics of interest without fear of judgment. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.
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Tosa Lightworkers’ Meeting – 6:30pm. 2nd Tue. This group is to explore and share the many ways we express our light of divinity through different healing modalities, intuition, shamanism, drumming. $5. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.
wednesday Writing Wednesdays for Women to Write – 10:30am-12:30pm. 4th Wed. With Anne Wondra. $12.50. Fireside Room, Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Anne: 262-544-4310. UnityCenterMilwaukee.com. Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 2nd & 4th Wed. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. Unity CenterMilwaukee.com.
thursday Minister’s Book Study – 9:15-10:45am. This is an open discussion currently studying Marianne Williamson’s book Healing the Soul of America. All are invited. Free. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com. Silent Unity Prayer and Healing Circle – 11am. This prayer time coincides with the prayer time at World Headquarters Silent Unity where prayer partners are praying 24/7/365. This is a powerful time to join in prayer. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. 414-475-0105. UnityCenterMilwaukee.com.
saturday Citizens Climate Lobby – 10:30am-1pm. 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. UnityCenterMilwaukee.com. Wisconsin Asberger’s Empowerment Group – 6:30-9pm. 1st & 3rd Sat. Group game nights. Unity Center in Milwaukee, 1717 N 73rd St, Wauwatosa. UnityCenterMilwaukee.com.
community resource guide
THRIVE HOLISTIC MEDICINE
Connecting you to the leaders in natural health care and green living in our community. To be included in the Community Resource Guide, email Publisher@NaturalMilwaukee.com to request our media kit.
ACUPUNCTURE ANANDA HEALING COLLECTIVE 4528 N Oakland Ave, Shorewood 414-791-0303 AnandaHealingCollective.com
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 8.
ANIMAL COMMUNICATION/ HEALING ALL SPIRIT HEALING
Stacy Krafczyk • 414-460-4781 AllSpiritHealing.com 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.
ANIMAL CONNECTING AND HEALING
Aimee Lawent Beach 414-732-9860 AnimalConnectingAndHealing@yahoo.com 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.
BEST DAY HEALING Lisa Brown 515-203-5561 BestDayHealing.com
Your animals have a message for you! Healing for you and your animals. Animal communication, loved ones in spirit, animal energy healing, events, classes, and private lessons. Lisa can work remotely.
CBD ZILIS ULTRA CELL CBD Brenda Diesing 262-957-4857 Zilis.com/BrendaDiesing
Cassondra Klein Certified Colon Hydrotherapist 1428 N Farwell, Milwaukee ThriveHolisticMed.com • 414-278-8922 Colon hydrotherapy is an integral part of whole-body health and can help gut issues, anxiety/depression, fatigue, acne, detoxification, pain, headaches and much more. Take charge of your health. See ad, page 19.
Brenda Diesing is a passionate advocate for natural health and wellness. Discover the benefits of Ultra Cell’s CBD Liquid, Topical, and Ultra Boosters by Zilis. See ad, page 24.
CHIROPRACTIC EVANS CHIROPRACTIC PAIN RELIEF LASER CLINIC
15720 W National Ave, New Berlin 262-785-5515 • NewBerlinChiro.com 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 2.
ANGEL LIGHT CENTER FOR THE HEALING ARTS
13000 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightLLC.com 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.
FREE SPIRIT CRYSTALS
4763 N 124 St, Butler • 262-790-0748 FreeSpiritCrystals.com Besides selling beautiful stones and crystals, we offer a variety of healing sessions, crystal healing classes, reiki, astrology, tarot readings and spiritual counseling. See ad, page 25.
COLON HYDROTHERAPY RENEW HOLISTIC WELLNESS
4727 S Howell Ave, Ste LL, Milwaukee 414-331-8626 RenewHolisticWellness.com Kelly Kolodzinski specializes in t h e r m o g r a p h y, c o l o n h y d r o t h e r a p y, i n t e g r a t i v e nutrition, coaching and reiki. R e n e w H o l i s t i c We l l n e s s provides a fresh approach to transforming your health and wellness. See ad, page 21.
DENTISTRY BIONICA DENTAL WELLNESS 2566 Sun Valley Dr, Delafield 262-337-9745 BionicaDentalWellness.com
Come experience modern, comprehensive, biological dentistry for the health-conscious community. Dr. Udoka Holinbeck’s holistic approach will give you confidence in your smile and your health. See ad, page 9.
Make your community a little GREENER … Support our advertisers For every $100 spent in locally owned business, $68 returns to the community source: the350project.net
HOLISTIC DENTISTRY OF PORT WASHINGTON
220 N Franklin St, Port Washington 262-235-4525 HolisticDentistryWI.com Dr. Railand is passionate about treating all ages with a whole body 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 32.
INTEGRATIVE DENTAL SOLUTIONS 23770 Capitol Dr, Pewaukee 6789 N Green Bay Ave, Glendale 262-691-4555 • WINaturalDentist.com
“…Because a healthy Body, starts with a healthy Mouth.” Our office specializes in treating the cause of the problem and not just the symptoms; we offer the latest advances in dentistry. See ad, page 3.
Diane Olson-Schmidt • 414-793-3652 LaceWingGdcs@att.net Garden consultation, instruction, landscape design, wildflowers and woodland gardens, prairies, small ponds, rain gardens, landscape maintenance, organic lawn care. Organic landscape practices in all habitats. See ad, page 31.
LED PHOTO REJUVENATION WHITE SAGE SPA
Susie Raymond, Esthetician, Life Coach, Reiki Master/Teacher WhiteSageSpa.com • 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 25.
WHOLEHEALTH BIOMIMETIC & BIOLOGIC FAMILY DENTISTRY
125 W Wisconsin Ave, Ste 102, Pewaukee 262-737-4004 WholeHealthFamilyDentistry.com Dr. Schwartz is board certified in Biomimetic Dentistry, Integrative Biologic Dental Medicine and is a Board Certified Naturopathic Physician. We offer the best and healthiest dentistry for our patients.
LIFE COACH WONDERSPIRIT SOUL SISTERING Anne Wondra 262-544-4310 • WonderSpirit.com
Life should feel good; spirit, relationships, self and surroundings are support systems; as is love-your-life coaching, independent spiritual direction, restorative writing. See ad, page 25.
HOLISTIC HEALING GOLDEN LIGHT HEALING
Amy Wilinski, Shamanic Energy Practitioner/ Reiki Master • 920-609-8277 GoldenLightHealing.net 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.
MASSAGE THERAPY MIND & BODY CONNECTION THERAPEUTIC & ORTHOPEDIC MASSAGE
12336 W Layton Ave, Ste 5, Greenfield Christine Maddox • 414-377-9593 Offering craniosacral therapy, neuromuscular re-education therapy, myofascial release, reiki, soft tissue mobilization, sports massage, therapeutic massage. See ad, page 8.
MEDICINE – FUNCTIONAL & INTEGRATIVE
ECO HARMONY LANDSCAPE
414-810-5858 Info@EcoHarmonyLandscaping.com Mike.EcoHarmony@gmail.com EcoHarmonyLandscaping.com Ecologically minded, full-service landscape company servicing SE Wisconsin. Specializing in sustainable ideas and low-maintenance solutions. Professional Craftsmanship Inspired by Nature. See ad, page 19.
BROOKFIELD LONGEVITY AND HEALTHY LIVING CLINIC 17585 W North Ave, #160 262-784-5300 • LiveLongMD.com
Specializing in Anti-Aging Medicine. Board certified. Using a holistic approach to weight loss, hormone balancing, Alzheimer’s prevention, integrative cancer care and Mold (CIRS) care. See ad, page 15.
GREENSQUARE INTEGRATIVE HEALTH CARE CENTER 6789 N Green Bay Ave, Glendale 414-292-3900, Ext 4797 GreenSquareCenter.com
25+ Integrative natural healing and medical specialists offer drug-free, patient-centered care. We treat the cause, not the symptom, using the latest integrative strategies. Enjoy affordable daily health & fitness classes, all in a beautiful neighborhood setting.
MEDICINE - NATUROPATHIC LAKESIDE NATURAL MEDICINE 4433 N Oakland Ave, Shorewood LakesideNaturalMedicine.com 414-939-8748
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 8.
THRIVE HOLISTIC MEDICINE
Dr. Mary Simon 1428 N Farwell, Milwaukee ThriveHolisticMed.com • 414-278-8922 Identify and address the root causes of illness naturally with nutrition, herbs, homeopathy, and hydrotherapy. Clinical interests include gut health, mental/ emotional health, and hormonal imbalance. See ad, page 19.
MENTAL HEALTH DR SUSAN TRAFTON
GreensquareCenter.com 6789 N Green Bay Ave, Glendale 414-305-7496 Bringing together Western psychology and Eastern wisdom traditions for your healing and growth. Treatment for depression, anxiety, trauma and life transitions. See ad, page 11.
MYOFASCIAL RELEASE WHITE WOLF MFR 4406 S 68th St, #102, Greenfield 414-543-0855 • WhiteWolfMFR.com Tony Grimm, LMT since 2007; expert-level JFB Myofascial Release therapist. MFR is the most effective treatment to eliminate or reduce pain using gentle pressure to get lasting results.
NATURAL CLEANING SERVICES ROXY’S NATURAL CLEANING Roxanne Reichert 262-528-2762 RoxysNaturalCleaning@gmail.com
Roxy’s Natural Cleaning is committed to getting the job done without the use of harmful chemicals. One time, monthly, bi-weekly and weekly cleaning options. Neighbor’s discount available. See ad, page 8.
NATURAL FOODS OUTPOST NATURAL FOODS
Bay View, Brown Deer, Milwaukee, Mequon and Wauwatosa locations Outpost.coop 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 22.
NUTRITION LANGLOIS’ VITAL NUTRITION CENTER 16655 W Wisconsin Ave, Brookfield 414-453-8289 store, 414-453-4070 office VitalNutritionCenter.com
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 31.
PHYSICAL THERAPY 1212 BODYWORKS
20720 W Watertown Rd, Ste 100, Brookfield 414-405-3956 1212BodyWorks.com Experience Muscle Activation Techniques (MAT) to resolve muscle weakness at the root of pain and tightness. Emily helps you walk, bend, lift, reach and balance with ease. See ad, page 11.
REIKI BE REIKI
9415 W Forest Home, Hales Corners 262-498-4162 BeReiki.com Rhiana Tehan is trained in Usui and Holy Fire Karuna Reiki. Earn CEUs. If you’re looking for certified training and compassionate healing sessions, call Rhiana.
CINDY CARLSON REIKI AND ENERGY HEALING
121 E Silver Spring Dr, Ste 208, Whitefish Bay 414-758-0657 • CarlsonHealing.com Reiki/energy healing is a powerful treatment that helps the body relax at a very deep level, allowing the body to activate its own ability to heal itself. See ad, page 11.
SCHOOLS/TRAINING ART OF HEALING SCHOOL OF ENERGY MEDICINE
13300 Watertown Plank Rd, Elm Grove 262-787-3001 • AngelLightLLC.com 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.
SPIRITUAL UNITY CHURCH
Rev Mari Gabriels on 1717 N 73rd St, Wauwatosa • 414-475-0105 UnityChurchInMilwaukee.org 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 19.
THERMOGRAPHY RENEW HOLISTIC WELLNESS
4727 S Howell Ave, Ste LL, Milwaukee 414-331-8626 RenewHolisticWellness.com Kelly Kolodzinski specializes in thermography, colon hydrotherapy, integrative nutrition, coaching and reiki. Renew Holistic Wellness provides a fresh approach to transforming your health and wellness. See ad, page 21.
Be happy for this moment. This moment is your life. ~Omar Khayyam
Life begins in the garden
LaceWing Gardening & Consulting Services
Home-based in NW Milwaukee
Environmentally Sustainable Organic Practices
Wildflowers & Woodland Gardens Organic Lawn Care & Landscape Maintenance Habitat Gardens Prairies, Small Ponds, Rain Gardens Winter Services! Organic Garden Talks! Late Winter Pruning! Diane M. Olson-Schmidt firstname.lastname@example.org 414.793.3652 Creating habitats for over 20 years
FEEL YOUR BEST! Experience the Benefits of a Customized Nutrition Program: More energy to express your true self Improved emotional well being Increased work capacity Enhanced mental functioning Better decision making
Visit our website! Call today! 16655 W Wisconsin Ave, Brookfield
414-453-4070 VitalNutritionCenter.com Like us on Facebook November 2019
Natural Awakenings Magazine of Milwaukee is a free monthly publication serving the health-seeking and environmentally conscious communities...
Published on Nov 1, 2019
Natural Awakenings Magazine of Milwaukee is a free monthly publication serving the health-seeking and environmentally conscious communities...