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Homesteading in Cities Eco-Lifestyles Grow in Favor



Onward & UPWARD Rising Above Adversity

Meditation that Works

Tips for Finding the Right Practice

February 2018 | Twin Cities Edition |

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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.

Contents 13 A HIDDEN JEWEL




Tips for Finding the Right Practice


How to Strengthen Your Resilience Muscle


19 AUTHENTIC LIVING 20 CITY HOMESTEADING Creating Sustainable Urban Living



HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 763-270-8604 or email Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Deadline for editorial: the 5th of the month. 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 239-449-8309. For franchising opportunities call 239-530-1377 or visit



Top 10 Heart Healthy Choices





DEPARTMENTS 5 news briefs 7 beauty brief 8 health briefs 10 global briefs 12 eco tip 14 healing ways 20 green living 22 conscious eating


24 inspiration 25 calendar 28 resource guide February 2018



letter from the publishers

TWIN CITIES EDITION PUBLISHERS Candi Broeffle Jody Janati EDITORS Cheryl Hynes Randy Kambic DESIGN & PRODUCTION Sara Shrode

CONTACT US P.O. Box 292 Moose Lake, MN 55767 Ph: 763-270-8604 SUBSCRIPTIONS Subscriptions are available by sending $25 (for 12 issues) to the above address.

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

If you do not change direction, you may end up where you are going. ~ Lao Tzu


his February we focus on courage and urge our readers to expand their horizons by letting go of the familiar. We are at the crossroads to make a choice and take a chance, or our lives will Candi Broeffle Jody Janati never change. We’re not able to directly impact all the things that concern us in the world, but we can change how we approach them. It’s time to move away from fear-based living and focus on being fierce. Publishing a monthly magazine has shown us that we don’t need a lot of resources to be resourceful; we’ve learned success has more to do with tackling what’s in front of us and maintaining a positive attitude. Most spiritual traditions have an adage that suggests we “turn the other cheek”. We interpret this statement as consciously looking away from the things we don’t want, which come from a place of fear. Instead, we choose to focus on and move towards the things we do want. Simply put, fear stifles us. There are varied interpretations for fear that can help shape an individual’s mindset. For example, when one is struggling, fear feelings arise akin to, “forget everything and run”. When embracing courage, those same experiences can be felt more like, “face everything and rise”. We encourage you to subscribe to the idea of being courageous. Brene Brown asserts, “Courage starts with showing up and letting ourselves be seen.” What action steps are you taking to ensure your needs are being heard and fulfilled this year? Look closely and you might notice that when you are stuck and fearful, your self-talk chooses to use the word “can’t.” Why can’t I lose weight? Why can’t I ask for a raise?, etc. By mindfully changing this one word to “don’t,” you will find your true, brave voice. Why don’t I lose weight? Why don’t I ask for a raise?, etc. Living a bold life has to do with following your heart and feeling fear, yet choosing to act anyway. We each have the right to stand up for what we believe, with dignity and strength. May we not only persevere in the face of adversity, may we grow and learn and transmute the negative into positive. Our Facebook question this month: What is the most courageous thing you have done or witnessed? Join the discussion at Our point to ponder this month comes from Yoda: “Do or do not; there is no try.”

Jody Janati & Candi Broeffle, Co-Publishers

Natural Awakenings is printed on recycled newsprint with soy-based ink.


Twin Cities Edition

news briefs

Strongman Competition, The Art of Receiving Workshop Martial Arts Show oin Reverends Phil Featured at Healthy and Lura Smedstad to Living Expo learn the art of receiving


s if the Super Bowl wasn’t enough excitement for downtown Minneapolis this winter, the Healthy Living Expo will showcase the U.S. Strongman Winter Assault Competition on March 3, inside the Healthy Life Expo, at the Minneapolis Convention Center. The 29th expo will run from 10 a.m. to 5 p.m., March 3 and 4. On March 4, the expo will host the 3rd annual Martial Arts Show inside the Expo Hall. The show is free for all attendees to the Healthy Life Expo; any proceeds to the Martial Arts Show will be donated to the Wounded Warriors Project. MediaMax Events, St. Louis Park, producers of the event, along with the show’s organizers, promise up to 200 local and national exhibitors, including doctors, clinics, nutritionists, healthy cooking chefs, in-home fitness products and authors. Three stages of speakers will hold demonstrations and seminars every hour on the hour, and attendees will be able to sample tons of products and healthy foods throughout the show. Goodie bags will be handed out to the first 100 people through the gates on both days. Cost: Admission is $6 at the door or free with the donation of a non-perishable food item (food donated to Golden Valley Family Center Food Shelf). Location: 1301 2nd Ave. S., Minneapolis. For more information, visit See ad on page 31.

Top-Ranked Women’s Herbal Conference


he seventh annual Midwest Women’s Herbal Conference will be held on June 1, 2 and 3 in Almond, Wisconsin, and registration is open now. This premier event offers excellence in herbal learning opportunities and is renowned for its high-quality instructors, food and community experience. This year’s featured speaker, Dr. Tieraona Low Dog, is the author of many herbal and natural health books, including the National Geographic publication Life is Your Best Medicine. She will speak about The Greening of Medicine. The main conference includes more than 65 workshops and presentations for the novice and the experienced herbalist. Participants will have the opportunity to choose from herbal medicine making, herbs for specific body systems, plant walks, mushroom forays, herbs for personal and/or spiritual growth, herbs for mental health and more. In addition to the main conference, preconference workshops and immersions will offer in-depth learning experiences on specific topics, including Building Relationships with Plants; Herbs for the Endocrine System; and a Birth Doula Certification Program. The conference offers a kids’ camp and a teen program. There is a red tent space for women to gather, a marketplace, swimming, meals, archery, fire circles, an evening dance party and more.


from 1 to 3:30 p.m. on February 25 at Unity of Minneapolis, in Golden Valley. Open your ability Lura Smedstad to receive so that you can freely and fully experience the love you so richly deserve in all its forms, including affection, ideas, money, acknowledgement, help, service and support. This workshop assists participants to explore the possibility of deeply held beliefs and emotions that may be preventing one’s self from receiving life’s gifts and rewards right now. You have nothing to lose and so much to gain. Cost: Suggested offering $20. Location: Unity of Minneapolis, 4000 Golden Valley Rd., Golden Valley. For more information or to enroll, call 763-521-4793. See ad on page 15.

Half an hour’s

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is essential, except when you are busy. Then a full hour is needed.

~Saint Francis de Sales

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lectrology is the only medically recognized method of permanent hair removal for all types of hair. The treatment involves placing a sterile probe into the hair follicle and transmitting a small amount of electrical energy down the hair root, destroying the hair’s regenerative cells so that it can never produce another hair. There are three different currents that can be used to treat each hair: • Thermolysis - uses a direct current, creating a chemical reaction in the follicle which destroys the hair’s regenerative cells. • Galvanic - uses an alternating current that is applied at the hair root, creating heat, which destroys the regenerative cells. • Blend - is a combination of thermolysis and galvanic which are blended in the follicle. Electrolysis can give you a clear, hair-free look on the face and body. Men, women and adolescents employ electrology to improve their physical appearance and it’s the ideal alternative for those with unwanted hair problems to now get permanent resolution. Fortunately, Aark Electrolysis, in New Brighton, offers permanent hair removal for all types and colors of hair. Diane C. Christofferson, owner of Aark and a certified electrologist, certified natural health professional, licensed cosmetologist and licensed esthetician, brings her clients the latest and most effective in precision technologies (digital).  Also offered is Ionic Detoxification, the most non-invasive means of getting rid of toxins from within the seven body systems. For those with skin challenges, LED Light Therapy is offered to help with such conditions as acne, rosacea and deep lines. Location: 704 9th Ave. NW, New Brighton. For more information and appointments, call 651-6364049 or visit See ad page 17.

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health briefs

Zinc Inhibits Throat Cancer

Moderate Exercise Guards Against Depression In Exercise and the Prevention of Depression, a study of 33,908 adults in Norway by the University of New South Wales, researchers found that one hour of exercise a week reduced depression in 12 percent of the subjects. The purpose of the study was to address whether exercise protects against new-onset depression and anxiety and if so, the intensity and amount of exercise required. They concluded that regular leisure-time exercise of any intensity provides protection against future depression, but not anxiety. Thus, increasing the population of people exercising may provide public mental health benefits and prevent a substantial number of new cases of depression. 8

Twin Cities Edition

Cardiologist Rossella Di Stefano, with the University of Pisa, in Italy, led a study of 26 people and determined that eating a combination of dark chocolate and olive oil improved cholesterol levels and blood pressure after 28 days. She says, “Fruits and vegetables exert their protective effects through plant polyphenols found in cocoa, olive oil and apples. We found that eating small, daily portions of dark chocolate with added natural polyphenols from extra-virgin olive oil was associated with an improved cardiovascular risk profile. Our study suggests that extra virgin olive oil might be a good food additive to help preserve our ‘repairing cells’.”


Chocolate and Olive Oil Help Heart Health



A study of more than 50,000 people in the Czech Republic by the Seventh-Day Adventist Loma Linda University, in California, found that those that made breakfast their largest meal of the day had lower body mass index (BMI) levels. Lunch as the largest daily meal showed the next best results. The researchers concluded that timing and frequency of meals play a role in predicting weight loss or gain. The two factors associated with higher BMI were eating more than three meals a day (snacks were counted as extra meals) and making dinner the day’s largest meal.

Syda Productions/


Research from the University of Texas at Arlington reported in The FASEB Journal, published by the Federation of American Societies for Experimental Biology, has found that zinc supplements can inhibit or slow the growth of esophageal cancer cells. The research also found that zinc deficiency is common among throat cancer patients. Zinc-rich foods include spinach, flax seeds, beef, pumpkin seeds and seafood such as shrimp and oysters.

MaxFXBillion Photos

Antidepressants in Pregnancy Linked to Autism A study by the University of Bristol, England, of 254,610 young people from Stockholm showed that children born to mothers taking antidepressants during pregnancy had more than a 4 percent risk of autism, compared to less than a 3 percent risk in children born to mothers with psychiatric conditions not on antidepressants. Depression is common in women of childbearing age, with 3 to 8 percent of pregnant European women prescribed antidepressants. But with 95 percent of them bearing children without autism, the risks and benefits must be carefully weighed, say researchers.


Mindfulness Reduces Alcohol Cravings In a randomized, double-blind experiment published in the International Journal of Neuropsychopharmacology, University College London researchers found that among 68 heavy drinkers, just 11 minutes of recorded mindfulness training reduced drinking. Subjects were closely matched with an active control group that was taught relaxation techniques. Seven days later, the mindfulness group on average drank 9.3 fewer units of alcohol, roughly equal to three pints of beer, while the relaxation group showed no drop in alcohol consumption.

THIRD-PERSON SELF-TALK AIDS IN EMOTIONAL CONTROL As reported in Scientific Reports, two studies of 37 and 52 people at Michigan State University have discovered that talking to ourselves in the third person using statements like, “Why is John upset?” instead of, “Why am I upset?” can help improve our ability to control our emotions. Everyone occasionally engages in internal monologue, an inner voice that guides our moment-to-moment reflections. Now, scientists believe that the language used in the process influences actions differently. The premise is that third-person selftalk leads us to think about ourselves similarly to how we think about others, which provides the psychological distance needed to facilitate self-control.

February 2018


global briefs

Range Brutality

Renewable Payoff Germany Undergoes an Energy Renaissance

Last May, Germany’s renewable energy mix of solar, wind, hydropower and biomass generated so much power for a few hours that customers actually got paid for using electricity. The country’s renewable power sources generate 88 percent of total electricity demand, and growing wind power assets alone are expected to make the phenomenon a regular occurrence. When this happens, commercial producers either close power stations to reduce the electricity supply or pay consumers to take it off the grid.

Anastasija Popova/

As we went to press, the fate of 90,000 wild horses and burros depended on Congressional action, as the U.S. Senate and House were hammering out differences in the delayed 2018 spending bill. The Senate version vowed to fund “humane and viable options” to the animal euthanasia allowed in the House bill. Last October, the National Wild Horse and Burro Advisory Board recommended that the U.S. Bureau of Land Management (BLM) achieve its on-range population goal of 26,715 wild horses and burros while also phasing out the use of long-term holding facilities within three years. Killing tens of thousands of healthy animals would “be a betrayal of millions of taxpayers that want wild horses protected as intended in the 1971 Wild FreeRoaming Horses and Burros Act,” says Neda DeMayo, president of Return to Freedom Wild Horse Conservation. BLM has been tasked by Congress with the responsibility of protecting wild horses and other wildlife. The agency has balked at using affordable fertility control, despite ample evidence that it’s a more than 90 percent safe and effective means of population control, critics charge. Instead, it spends 65 percent of its annual budget in capturing, removing and warehousing animals.

xujun /

Shooting Wild Horses and Burros

Auto Revolution

China, the world’s largest car market, is planning to stop production and sales of traditional energy vehicles in favor of electric vehicles (EV), and the decision has sped up competitive development by U.S. automakers. General Motors is promising to launch at least 20 new electric vehicles in the next six years. “General Motors believes the future is all-electric,” says Mark Reuss, the company’s head of product development. The falling cost of lithium-ion batteries also brings a tipping point into view, observers say. By 2025 it’s possible that electric drivetrains will have no cost disadvantage compared with internal combustion engines. Technology is fast resetting the outlook for what cars can do, how consumers use them and how much an EV will cost. Tesla, Ford and Japanese and European companies are also responding to what’s being called both “the age of electricity”, and “the age of personalized transportation”. 10

Twin Cities Edition

andrea lehmkuhl/

Industry Revs Up for Electric Car Future

Bureaucratic Bungle



Yongyut Kumsr/

Monsanto Still Gaming the System

Sealife Sanctuary Greenpeace Lobbies to Create Huge Antarctic Preserve

The South Pole is Earth’s last uninhabited outpost, and Greenpeace seeks to establish an Antarctic sanctuary of almost threequarters of a million square miles in the Weddell Sea adjacent to the vast continent that would protect whales, penguins and other wildlife. The nonprofit has called for governments to show greater vision and ambition. Frida Bengtsson, head of the Greenpeace Antarctic campaign, states, “Over the next 12 months, we have an opportunity to make history: to create an Antarctic Ocean sanctuary which would be the largest protected area on Earth.” She notes that it would also ensure healthier oceans that soak up carbon dioxide to moderate climate change. The proposal, submitted by the European Union and promoted by the German government, will be considered in October by the governmental bodies responsible for managing the Antarctic marine environment. It follows the successful adoption of the Ross Sea sanctuary in 2016.

Monsanto, the company that makes the controversial weed killer Roundup, is setting farmer against farmer and state against state with its newest product, dicamba. Amid claims and counterclaims over effectiveness and safety of crops and humans, the debate is shedding new light on how new agricultural products are introduced, tested and regulated. One major difference with dicamba is the gaseous vaporization it uses to treat crops, causing the poison to spread onto neighboring plants via wind. Brad Williams, a Missouri farmer, says that leaves on trees were “so deformed you couldn’t even really identify the differences between them.” The manufacturer claims that proper usage protocols are not being followed. Some farmers agree, while others report crop damage and human health issues. One pivotal point of debate is which federal and state agencies have jurisdiction and the power to set enforceable guidelines. At stake are millions of acres that have already been sprayed, along with the future of non-GMO farms inadvertently contaminated by the dicamba sprayed on genetically modified crops that need the poison to survive.

Bottle Buyback

Britain May Charge Deposit to Reduce Bottle Litter

Britain only recycled 57 percent of the plastic bottles that were sold there in 2016, and is considering charging a deposit fee to reduce litter. Scotland is also introducing a deposit return policy for cans and bottles. Denmark recycles 90 percent and South Australia 80 percent by using deposits as an incentive. UK Environment Secretary Michael Gove says that almost 8 million tons of plastic are dumped into the world’s oceans each year, with up to 80 percent washing out to sea from land. Gove is consulting with the industry to determine the advantages and disadvantages of different types of reward and return systems for plastic, metal and glass drinks containers. Britain’s decision to charge a deposit for each plastic bag in 2015 has slashed usage.

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eco tip

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Twin Cities Edition

Whether for function, decoration or personal gifting, the skillful hobbies of yarn arts such as knitting, quilting, weaving, stitching, sewing, crocheting and macramé are going strong. The difference these days is that doing it eco-responsibly is enhancing the process. “More people are making and hand-dyeing their own yarn,” says blogger Ann Budd (, of Boulder, Colorado, former editor of Interweave Knits magazine and author of Knitting Green. “The results are beautiful with different color combinations, and even striping.” Also, more yarn is American-sourced. “Shearing and dyeing are done here to cut down on the overall carbon footprint,” explains Budd, who conducts workshops for shops and clubs, plus two annual learning retreats. This year’s are in Savannah, Georgia, from April 26 to 29, and in Sturgeon Bay, Wisconsin, from September 20 to 23. suggests Green Mountain Spinnery ( as a U.S. source of certified organic, natural fiber yarns processed without toxic oils, chemicals or dyes; Ecobutterfly Organics (, for vegan-friendly, fair trade and botanically dyed organic cotton yarns and fiber, recycled glass beads, buttons and kits; and Organic Cotton Plus (Organic, offering certified organic woven and knit fabrics, hemp and hemp-blended fabrics, threads, ribbons and vegetable-based dyes. Interweave (, a craft magazine publisher, provides video and online education. Learn how to avoid potential hand and arm pain from repetitive motions with the new book Knitting Comfortably: The Ergonomics of Handknitting ( by San Francisco physical therapist and needlework teacher Carson Demers. For many needlework fans, charitable volunteering keeps their fingers flying. Members of the nonprofit Mittens for Detroit ( make mittens, gloves, hats and lapghans for children and adults in need. Donna Davis, of Roswell, New Mexico, has knitted hats for African newborns, wool items for Eastern European orphans and scarves for American artists. Learn more at


Popular Needlework Crafts Go Green

ne meditation style that is still relatively unknown is that of Chinese Esoteric (Hanmi) Buddhism. Chinese Esoteric Buddhist meditations and dharma practices arose when the three founders, all Buddhist masters, came from India in 716 and 720 A.D. to Xi’an, China and incorporated the native spiritual practices of Confucianism and Daoism with the Buddhist teachings. The Hanmi Buddhist meditations use the three mysteries of chanting a mantra silently, holding a mudra (generally, a hand gesture) and following a visualization. The combination of these three mysteries is very effective in leading one from the ordinary state of consciousness to a higher state of consciousness. Each meditation practice can be the practitioner’s path to self-realization, that is, to know one’s self. As one begins to know self more, that wisdom serves as an agent for constructive change. It is the joint practicing of the Hanmi meditations along with a willingness to change that

Charlotte M. Steen (Vajracharya ZhiChan) received the Medicine Buddha Dharma teachings directly from the Mahavairocana, Great Enlightener Golden Crown Dharma King Dechan Jueren, in April 2003, at Amherst, Massachusetts. Ordained as a teacher, in November 2010, at YingTian Temple, Chengdu, China, she received her abhis’eka kettle, August 2012, at Dari Rulai Temple, La Puente, California. She teaches Hanmi Buddhist meditations, offers spiritual healing services and conducts Buddhist prayer services to relieve suffering. She works with all with an open heart-mind who want to meditate daily to transform their lives, open their awareness and heal themselves and others. For more information, call 651-278-0697 or email For more information about Chinese Esoteric Buddhism in Minnesota, visit,


by Vajracharya ZhiChan

creates the fertile ground for awakening, for attaining Buddhahood in this lifetime, for uncovering the inherent jewel within. Even though Hanmi Buddhist meditations can be used for spiritual development, most of the meditation practices are open to all, without discrimination and without the requirement of becoming a Hanmi Buddhist. The 49th MahaAcharya, the 49th Lineage Bearer of the Chinese Esoteric School and the Golden Crown Dharma King, Dechan Jueren, was instructed by his Master to open the dharma to all. It is his hope that many people will reap the benefits of these meditation practices. Today, there are many Hanmi Buddhist meditations bearing names that indicate their positive side effects and benefits, including Calcium Enrichment; Diabetes Self-Healing; Wisdom Dew Beauty Yoga; Balance Weight, and more. Practitioners of various faiths including no faith have practiced these and other Hanmi Buddhist meditations successfully, and have experienced the positive effects, all while still maintaining their own path and/or spiritual practice. With Hanmi Buddhist meditation, the key to success and to “attaining the dharma” is old-fashioned perseverance and the guru’s blessing. It is receiving the dharma teaching, learning the meditation, and then finding a time and a place to practice it daily for a minimum of 108 days up to many years. It is this “walking the walk” that makes Hanmi Buddhist meditation practices so empowering, both as spiritual healing tools and as a spiritual practice in itself. There is a jewel for each one, in this gift offered to the community. It is our choice to open the gift, to practice it daily for our benefit, and ultimately to practice it daily for the benefit of all sentient beings.

A Hidden Jewel in Our Midst


February 2018



healing ways

Coming Next Month

Dean Drobot/

Super Spıces

Plus: Ethnic Cuisine March articles include: Just What Are Super Spices? Healthy Ethnic Cuisine, Really! Don’t Forget Your Minerals


Tips for Finding the Right Practice


by April Thompson

ore Americans than ever before are seeking the benefits of meditation, which notably improves mental, physical and spiritual health. Choosing from its many styles and traditions can be daunting for a new meditator, as is figuring out how to incorporate such a practice into a busy life.

Universal Appeal

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763-270-8604 14

Twin Cities Edition

“Meditation is for people of all spiritual backgrounds. As a tool to develop awareness, it can enhance what you already believe and practice,” assures Diana Lang, the Los Angeles author of Opening to Meditation: A Gentle, Guided Approach and a spiritual counselor who has taught meditation for 37 years. For Jackie Trottmann, a Christian author from St. Louis, Missouri, there is no contradiction between a meditation practice and her faith; rather, they complement one another. For her, “Prayer is like talking to God, whereas meditation is listening to God. Before I came to meditation, I had been doing all the talking.”

She came to meditation during a trying period working in sales and marketing. “When a friend gave me a meditation CD, I popped it in after a stressful conference call and felt instantly calmed. Ten years later, meditation has gone beyond quieting the mind; it’s sunk into my heart and spirit,” says Trottmann, who went on to publish her own CDs at “I came to meditation tired of habitual suffering and stress, and wanting to be happier,” says Bill Scheinman, a coach in Mindfulness-Based Stress Reduction (MBSR), which he refers to as “mindfulness practice without the Buddhist jargon.” The Oakland, California, instructor has taught mindfulness in settings ranging from corporations to prisons, drawing from a range of meditative disciplines and 23 years of intensive practice.

Begin Modestly “Millions are seeking more mindfulness through meditation, but don’t know how to go about it,” says Sean Fargo, a Berkeley, California, meditation instructor and for-

mer Buddhist monk. “The key is to take baby steps, like going to the gym for the first time. Start by practicing a few minutes a day; just pay attention to something such as the sensations of breathing, without judgment.” “Having taught meditation to tens of thousands of people, I would say the most common issue is that beginning meditators don’t think they’re doing it right. It’s important not to judge yourself or have loaded expectations about the experience,” notes Lang. She suggests starting wherever we are right now, adding, “Whatever book, class or teacher you first stumble upon is a clue.” But that doesn’t call for rigidly adhering to a particular type of meditation forever.

Assess Benefits “Shop around and try different things, but at some point, you will begin to discover what works for you,” advises Scheinman. In trying to decide which meditation practice is right for us, “Go with what feels juicy,” says Fargo, who founded, offering 1,500 free mindfulness meditations, worksheets and talks. “You’re more likely to do what feels alive and enlivening.” The act of meditating can be uncomfortable, but the challenges are part of its power. Scheinman remarks. “If you establish a daily practice, eventually, you will become more clear-headed, kinder and happier. That’s how you know your practice is working—not how you feel during meditation itself.” Consistency is key. It’s not effective to only meditate when you feel good, he says.

Overview of Options Mindfulness practices go by many names, from vipassana to MBSR, and can be done sitting or walking, but all are focused on cultivating moment-to-moment awareness. “Mindfulness is about being aware: deliberately paying attention to body sensations, thoughts and emotions. Focused attention is on the body, heart and mind,” explains Scheinman. Guided visualization differs from most forms of meditation in that the meditator is intentionally creating a mental image, typically one of a peaceful, beautiful place. Typically, the goal of a guided visualization is deep relaxation and stress reduction. Mantra meditations involve continuous repetition of a word, phrase or sound, drawing spiritual power from the sound’s vibration, as well as its meaning. Many mantras are uttered in a tradition’s native language, such as shanti, meaning peace in Sanskrit. Teachers like Lang prefer to use mantras in English that meditators can more easily grasp, such as, “Love is the way.” Breathing meditation. Meditation experts say our everpresent breath is a sound foundation for a meditation practice, as well as an easy place to start. “Tapping into the power of our breath is vital; it cleanses our system,” says Trottmann. Connect with April Thompson, in Washington, D.C., at


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Educator, Aromatherapy, Lymphatic, Consultations February 2018




ADVERSITY How to Strengthen Your Resilience Muscle by April Thompson

At one time or another, an estimated 70 percent of people experience a life-altering traumatic event, and most grow stronger from surviving it, according to decades of research by leading institutions like Harvard and Yale universities and the University of Pennsylvania. We can prepare now for life’s inevitable hurdles and setbacks by developing the skills and tools of resilience.


t’s an incredibly hopeful message: We can go through the most terrible things imaginable and still get through to a better place,” says David B. Feldman, associate professor of counseling psychology at California’s Santa Clara University and co-author with Lee Daniel Kravetz of Supersurvivors: The Surprising Link Between Suffering and Success. Such researchers have found that, like elastic stretched beyond its normal limits, people often don’t just bounce back to their old form, but stretch and expand in new ways. The pair conducted in-depth case studies of survivors of extreme traumatic experiences that went on to do bold things. Just one case in point: After losing a leg in a car accident, college basketball player Casey Pieretti reinvented himself as a successful Hollywood stuntman. According to many studies, 60 to 80 percent of people grow in some way from personal trauma, known as “post-traumatic growth”, according to Feldman. “It can be as simple as appreciating each day more. It can mean deepening relationships. It may result in a renewed sense of spirituality. Or, it might take one’s life in a dramatically different direction,” he says. Ila Eckhoff, a financial executive in New York City, has experienced more than her share of challenges: developing cerebral palsy as a toddler, enduring


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12 childhood surgeries, losing her mother at age 11 and four years ago, her husband. “All of the struggles and losses brought me here, now,” says Eckhoff. “Nobody ever said life was easy. We have greater appreciation for the things that we had to struggle to achieve.” Choosing self-directedness instead of self-pity in the face of challenges differentiates those that thrive from those that merely survive, observes Catherine Morisset, a life coach from Ottawa, Canada, who specializes in resilience. “It’s taking responsibility for life and managing the way you want to live it. We all have choices, even in the face of difficulty,” she says.

Mastering an Optimal Outlook

“Challenges don’t define you. How you respond does,” remarks Doug Hensch, an executive coach and author of Positively Resilient: 5½ Secrets to Beat Stress, Overcome Obstacles,

and Defeat Anxiety. He attests that having Make Caring Connections a growth mindset is vital, focusing on Social networks are critical in the face of strengths without disregarding areas needchallenges, resilience experts agree. “When ing improvement. we are wronged or feel unsafe, it’s natural to Maintaining a balanced outlook that’s withdraw when we should do the opposite,” realistic, yet positive, enables individuals to says Feldman. “It’s also not the number of move on from trauma. For supersurvivors, friends you have, or even how much time being pragmatic serves them far better you spend with them, that matters. All you than a false sense of optimism about bad need is at least one person you can count on.” situations, Feldman found, “We are built to be Parents do a saying, “They grieved lossconnected with others. It disservice to their has a significant impact es, but thought realistically about what to do next.” in regulating stress,” says kids when they “Optimism in the Southwick, a co-author of try to remove best sense is focusing on Resilience: The Science of adversity from their Mastering Life’s Greatest the positive without denylives. When little Challenges, from West Haing the negative, while focusing on what’s in your ven, Connecticut. Over the things go wrong, control,” notes Hensch. rather than rush to past two decades, South Martin Seligman, wick and his colleagues fix it, let the kids known as the “father of have studied three groups positive psychology”, found figure out a solution. that have come through that when people take setThey’ll realize it’s not harrowing events: being backs personally, viewing the end of the world. Vietnam War prisoners, them as permanent, perSpecial Forces instructors ~Doug Hensch vasive and personal, they and civilians. They found develop a sense of learned people that rebounded helplessness that inhibits growth and hapstrongly often shared common attributes, piness. “It’s important not to ‘catastrophize’ including embracing a spiritual outlook and or generalize a failure and extend it to other social network. areas of life,” says Dr. Steven M. Southwick, In 2013, Damon Redd, of Boulder, a professor of psychiatry at Yale University Colorado, awoke to a severe flooding event, School of Medicine who focuses on postwith his home and business buried under traumatic stress disorder and resilience. five feet of mud and water that nearly wiped

out his clothing business, Kind Design, overnight. “It was the hardest thing I’ve ever gone through, to lose everything I had built. It also gave me a new perspective on what’s important. It made me aware that you can replace physical things, but you can’t replace memories. My mind was blown away by the support I received.” Redd ended up paying forward the kindness. “We cleaned and repaired 1,500 pairs of gloves in our inventory that were damaged that day, and are donating them to search-and-rescue teams and ski patrols. The more good you do, the more good other people will do,” Redd professes. Altruism and owning a moral code is another common characteristic of resilient individuals, according to Southwick. Having a purpose is a huge indicator of whether a person will rise to the occasion. “You can endure almost anything if you have a mission, or believe what you are doing has meaning. It gives you great strength,” he says. In 2016, Bobbi Huffman lost her high school sweetheart and husband to suicide a few days before Valentine’s Day. As she began to process the tragedy, she saw two choices ahead: “Drop into a deep depression and give up or focus on our deep love for one another, get into therapy, and make a difference by inspiring, encouraging and helping others,” says Huffman. She chose the latter, asking for professional help and signing up for the 16-mile

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Overnight Walk for Suicide Prevention, in New York City. “Getting into the best shape of my life at age 50 became my passion. As I walked through the night, I reflected on our beautiful memories as a couple. It was an amazing, healing experience,” reflects Huffman. Forgiveness—whether for others or ourself—is another key to help us move forward, reports Feldman. “Often, people can get stuck in blame, but resentment keeps people shackled to the past. If and when a person is ready to forgive, widespread research indicates that it can lead to better health outcomes.”

Strengthening Our Resilience Muscle Experts point out that there isn’t any one perfect formula or single must-have trait for building resilience, and none we can’t develop. Learning a skill like mindfulness is an easy place to start. “Resilient people don’t try to avoid stress, but learn how to manage and master it,” says Southwick. “Mindfulness meditation requires practice, but through it, you can learn to regulate emotions and relax


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the nervous system.” Eckhoff practices mindfulness several times a day with a one-minute gratitude meditation. “I have five things I am most grateful for. I close my eyes, take a deep breath and say them. It brings me focus, reduces stress and reminds me of how lucky I am,” she says. Morisset suggests making incremental changes to strengthen our resilience muscles. “Success builds success and failure builds failure, so do something you know you can accomplish and build on that,” she counsels. Writing can also be a good coping tool, according to Hensch. “Just write about your emotions. It’s amazing how much you can learn about yourself and how calming it can be.” Good times are the best times to begin “resilience training” notes Hensch. “I sought out a therapist once I had turned the corner after my divorce and was dating someone and my business was taking off. It was precisely because I knew something else would likely happen, and I wanted to be better prepared for it,” he recalls. Applying positive self-talk when something blindsides us helps, as does not expecting to handle things perfectly. “There’s nothing

wrong with just staying afloat when you’re in the middle of trauma or adversity. One key to happiness in life is just managing expectations. It’s okay to be anxious, sad and worried at times—in fact, it’s healthy,” says Hensch. Hardships are just that: hard. However, with time and experience, resilient individuals come to trust their ability to get through them, large and small. “Resiliency is not about how you bounce back from a single traumatic event; it’s how you respond every day to the challenges that life presents,” Eckhoff has learned. “Repetitive use of this ‘muscle’ builds strength and enables you to do more and sometimes, the impossible.” Connect with April Thompson, in Washington, D.C., at

In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive. ~Lee Iacocca


Authentic Living by Kim Kane


Pursue the things you love doing, and then do them so well that people can’t take their eyes off you. ~Maya Angelou

any of us were strongly moved during Oprah’s speech at the Golden Globes awards ceremony. It reminded us we are all important. We matter, and we can be the change. The speech left many of us asking, “What can I do to make the difference? To be the difference?” We were ready to embrace the next steps of moving some of the biggest hurdles that get in the way of others and ourselves to be the best we can be. We felt clarity. And then just as fast as we felt moved, we allowed our thoughts to become cloudy and our preconceived reality set in. We realized that we are only one person and we still have to go to work tomorrow. We still have to pick up groceries on the way home, and after all, who are we to think we can do the big things needed to be done? We heard our self say, “Who do I think I am? I am not Oprah!” The complacency set in. Our clarity faded. We moved on. It felt too big. The truth is, by living our best life, we mirror that we do believe in what matters for us and, by this very act, we create space for others to do the same. Living our best life helps us to stay focused and gives clarity in deciding what we need to do to keep moving forward. How does this happen?


Live our most authentic life every day. Stay consistent. Find what fits for you and live that. Never try to live

someone else’s life or for someone else. It never works. We are all aware of what makes us happy, makes us feel productive and empowered. Do more of that and be more of that.


Share our gifts. If you have the gift of producing art, allow others to share in your created beauty and spread joy. If you are gifted in communication skills, whether verbal or writing, use that to help create understanding. Whatever your gift, do not keep it just for yourself. It is meant to be shared. It is meant to bring others together.


Speak our truth. The credibility of truth is it defines who you are as a person. It gives you the opportunity to say what is important to you. Speaking your truth does not mean it is an attempt to change others; rather it creates understanding.


Stay curious. Ask questions and seek to understand. By staying curious, we allow ourselves to learn and create respect vs. allowing for being offended and judging.


Live through the lens of gratitude. Each day provides opportunities to see all things as possibilities and without limits. Living in gratitude creates a sense of fulfillment and abundance. Without it, we continue to seek.

By living our best life and illuminating our gifts, we light the way for others. Every day. Every time. We spark thoughts and courage for those who have been hesitant to take the steps they need to. By living authentically, we give permission for others to do the same. It creates a ripple effect of positive connections—even to those who may not have expected it. So in the end, authentic living is not about moving mountains. It is about all the small, everyday moments of being kind, being authentic and living a life of gratitude. To send the message, ‘It all matters,’ we need to act as if it does. Kim Kane is the owner of Living Life, in Tandem, a company designed for empowering women of a “certain age,” freelance writer, author of Sparkle On…Women Aging in Gratitude, and presenter for Living Life in Tandem with Gratitude. For more information, visit

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tic Farm Store this month, and will offer spring classes at her institute, as well as at the Rogue River Community Center, in southern Oregon. “Everyone should grow their favorite vegetable from seed; think about the animal if eating meat; and take a nature field study class. These all connect us to nature and our world,” advises Blume.

Food as Medicine

CITY HOMESTEADING Creating Sustainable Urban Living


by Randy Kambic

omesteading is a broad field. “Along with planting produce, we encourage people to compost, change how they use water, learn about biochar—a longterm soil amendment that returns carbon to the earth—and employ creative economics, including bartering and food-sharing systems,” says K. Ruby Blume, of Grants Pass, Oregon, who founded the Institute of Urban Homesteading, in Oakland, California, a decade ago ( She’s also co-author of Urban Homesteading: Heirloom Skills for Sustainable Living.


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Blume was recently engaged to invite speakers and coordinate presentation content for the three-day online Gardening and Homesteading Skills Summit hosted by The Shift Network. Last October, 20 leading farmers, master gardeners, homesteaders and other experts shared innovative, environmentally friendly advice for providing food and adopting eco-friendly practices. Blume, who grows fruit and vegetables and raises chickens, sheep and bees on 22 acres, plans to launch her Fantas-

David Crow, teacher, author of In Search of the Medicine Buddha and founder of Floracopeia Aromatic Treasures (, is a leader in research and development of growing herbs for medicine, working from Grass Valley, California. He extols the importance of gardens of all types—backyards, schools, neighborhoods and public spaces. “They can strengthen communities, beautify life and reduce crime,” he says. In his home state, he helped launch The Learning Garden, at Venice High School, in 2001. “It’s an eye-opener for youngsters, and they take pride in ownership.” People without a garden plot can place a pot inside or on a balcony or find a community garden. “Medicinal plants don’t have to be a luxury of the wealthy. You can spend a fraction of the $30 for a drug prescription in growing most of them, and then trade for others with neighbors,” says Crow. He particularly values oregano, thyme, rosemary, lavender and basil. To increase yields, home gardeners may consider daily drip irrigation—a sys-

Ye Liew/

green living

tem of tubes positioned just above the soil, with tiny holes spaced at regular intervals. It can conveniently work on a timer with an automatic shutoff during rain. Other benefits include water conservation and better soil structure by avoiding puddles from manual watering. “Drip irrigation can be especially helpful during dry spells, which can run two to four weeks in many climates,” says Robert Kourik (, landscape consultant, horticultural researcher and author of Drip Irrigation for Every Landscape and Climate, and last year’s Understanding Roots. “It can be effective for virtually any fruit or vegetable, except water crops like rice and cranberries.”

Green Living Carol Venolia, author, speaker and architect in Santa Rosa, California, (ComeHome has designed homes of straw, earth and sustainably sourced and reclaimed wood throughout the West. She consults on greening schools, healing centers, camps and eco-villages, and

stresses the benefits of sunlight as in her new e-book, Get Back to Nature Without Leaving Home. She says, “Sunlight’s many wavelengths, shifting directions and intensities render biological effects that keep us functioning well. Watch how it enters your home; changes occur daily and seasonally.” It’s easy to move furniture to align with sunshine. In warmer climates, attach plant trellises or fabric awnings outside windows to filter or direct reflected light. “Add a potted plant to a window and a picture of a natural scene on a wall. Take the time to get out into woodlands,” advises Venolia. She commends Marc Rosenbaum, of South Mountain Company, in Martha’s Vineyard, Massachusetts, as a green building leader who “brings a soulful approach, as well as engineering, data and technology efficiencies, to a project.” Along with green building goals like zero net energy, Rosenbaum strives to create homes that are healthy, comfortable, resource-efficient, durable and adaptable by the people that inhabit them.

Along with being part of the slow food movement and do-it-yourself trends, Blume believes, “Homesteading gives people the feeling they are making a positive difference by making sustainable changes in their lifestyle and home.” For summit recordings or transcripts and notices of upcoming events like the online annual Plant Medicine Telesummit in March, visit Randy Kambic, an Estero, FL, freelance editor and writer, regularly contributes to Natural Awakenings.

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February 2018


Foods Our Heart Will Love


Pumpkin seeds. High in mag-

Top 10 Heart Healthy Choices by Judith Fertig


ow do I love thee? Let me count the ways.” Elizabeth Barrett Browning once penned this unforgettable line to her husband and fellow poet, Robert Browning. Let us also count the ways to improve our loved ones’ heart health: Lower blood pressure. Modulate irregular heartbeats. Avoid plaque build-up in arteries. Improve blood flow to the heart. We can love our hearts with 10 superfoods that just might make perfect ingredients for a Valentine’s Day meal, starting with dark chocolate.


Cocoa powder. Cacao’s flavanols lower blood pressure, reduce the risk of stroke and act as antioxidants to prevent inflammation. Dr. JoAnn E. Manson, a physician, doctor of public health and professor of medicine at Harvard Medical School affiliate Brigham and Women’s Hospital, in Cambridge, Massachusetts, confirms, “Between 400 and 900 milligrams (mg) a day of cocoa flavanols may favorably affect several mechanisms and pathways related to cardiovascular disease prevention.” Not all chocolate is created equal. Manson recommends chocolate with cocoa or cacao as the first ingredient, not sugar. She 22

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and her colleagues are currently conducting the Cocoa Supplement and Multivitamin Outcomes Study, a large-scale, randomized study of 18,000 U.S. men and women testing the benefits of ingesting 600 mg per day of cocoa flavanols.



Just one-half cup of berries a day can provide plenty of phytonutrients and antioxidants for decreasing inflammation and preventing heart disease, says Wendy Bazilian, a doctor of public health and registered dietitian in San Diego, and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients. “Whirl them into a breakfast smoothie, add them to a green salad or combine them with dark chocolate for a tasty, heart-healthy dessert,” she advises.



Full of omega-3 fatty acids, wild-caught salmon (about two six-ounce weekly servings) helps reduce systemic inflammation and risk of developing atherosclerosis, hypertension and stroke, according to Dr. Josh Axe, of Nashville, Tennessee. Beyond prevention, omega-3s in oily fish are also

nesium—about 764 mg per cup— roasted pumpkin seeds, or pepitas, top the list of heart-healthy nuts and seeds. Magnesium is an important electrolyte that helps the heart fire on all cylinders and not skip a beat. Improvements in lipid profiles can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.


Avocados. Fresh

avocados supply magnesium, plus they’re a good source of potassium, another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a boardcertified cardiologist with the HeartMD Institute, in Manchester, Connecticut.


Almonds. Sinatra recommends a handful of almonds a day to raise HDL, a form of “good” cholesterol he likens to a “lipid garbage truck” that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.


Extra-Virgin Olive Oil. Cold-pressed extra-

virgin olive oil with a high phenol content can help lower blood pressure (via about two tablespoons daily), make more efficient and pro-

Anna Hoychuk/

widely known to treat atherosclerosis, normalize heart rhythms and help lower blood pressure, cholesterol and triglyceride levels, as well as significantly lower the risk of stroke.

conscious eating

tective HDL cholesterol, and protect the inner lining of arteries.



Beet Juice.

A 2015 study in the journal Hypertension found that two daily eight-ounce glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure. Enjoy beet juice in smoothies, as a tart drink known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.


Garlic. Allicin, the

sulfur compound that gives garlic its distinctive aroma, helps keep blood thin and flowing optimally, says Sinatra. The freshest chopped garlic offers the best benefits, according to a study from the University of Connecticut School of Medicine.


Pomegranate. Drinking about one cup of pomegranate juice a day for three months can improve blood flow to the heart, reports a study in the American Journal of Cardiology. The ultimate reason of all to keep our hearts in good working order was voiced by Helen Keller: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.” Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (

Living Courageously by Teresa Heupel


hen I look up the word courageous, the first definition is: not deterred by danger or pain; brave. “Her courageous human rights work.” Other synonyms are brave, plucky, fearless, and valiant. We are truly brave women. We put up with a lot of things in our life and the lives of the ones we love. We make ourselves “unimportant” because others are (supposedly) more important than we are. That is nonsense! Before take-off when flying, the flight attendant goes through the safety information and talks about the oxygen mask, explaining, “You must put your own mask on first, and then those around you.” Why do you put your mask on first? Isn’t that selfish? No, it’s not! You must put your own mask on first so you can get the oxygen so you can help people around you who are having issues with theirs. Being courageous means that we take the time we need for self-care. It is not a selfish thing at all. In fact, your family would absolutely love it if you gave yourself some time to be pampered. You will be better at everything you do. There will be no lingering emotional pain, no anger over not being treated well. You deserve this gift. February 14 is Valentine’s Day. The patron saint of lovers was St. Valentine. If he were still on this earthly plane today, he would tell married couples that there are times when there is suffering. Commitment and vows in marriage are not easy to sustain. Courageousness is also about being able to live your life on your terms. For example, if you have always wanted to start a business and have a good idea, then you should start it—start part-time and see how it goes. If you are already employed, do it on your off hours. This is called being brave, valiant and plucky. You are not going to be pushed around. You are not to be dictated to by anyone. You are putting your foot down. You are important. We are a part of God and we are all divine. Being divine is easy when you know who you are and to whom you belong. While on this journey of being courageous, you may find the need for some healing work. Teresa Heupel is an ordained United Church of Christ minister, a reiki master and a shamanic practitioner, located in Maple Grove. She has done group healings with phenomenal results. For more information and to book appointments, call 701-899-2548 or visit


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by Charlie Chaplin


s I began to love myself, I found that anguish and emotional suffering are only warning signs that I was living against my own truth. Today, I know, this is AUTHENTICITY. As I began to love myself, I understood how much it can offend somebody as I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me. Today I call it RESPECT. As I began to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow. Today I call it MATURITY. As I began to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment. So I could be calm. Today I call it SELF-CONFIDENCE. As I began to love myself, I quit stealing my own time, and I stopped designing

huge projects for the future. Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.

Today I call this connection WISDOM OF THE HEART.

As I began to love myself, I freed myself of anything that is no good for my health—food, people, things, situations and everything that drew me down and away from myself. At first I called this attitude a healthy egoism.

We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others. Even stars collide, and out of their crashing new worlds are born.

Today I know it is LOVE OF ONESELF.

Today I know that is LIFE.

As I began to love myself, I quit trying to always be right, and ever since, I was wrong less of the time. Today I discovered that is MODESTY.

Most puppies sold in pet stores come from puppy mills.

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As I began to love myself, I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally.

Today I call it SIMPLICITY.



Today I live each day, day by day, and I call it FULFILLMENT.

Chaplin’s World museum, in Switzerland, opened in 2016 (Chaplins

Love yourself. It is important to stay positive because beauty comes from the inside out. ~Jenn Proske

Igor Brisker/


As I began to love myself, I refused to go on living in the past and worrying about the future. Now, I only live for the moment, where everything is happening.

calendar of events

you can. Expand your awareness and understanding with guided meditation, reflection and writing. $27 (or $72 for five weeks). Wonder Horse at Golden Essence Healing Arts, 1590 Thomas Lakes Dr, #112, Eagan.

THURSDAY, FEBRUARY 1 Healing the Heart – 6:30-8:30pm. Join us for an evening of cutting edge information and activities to improve your wellbeing. Bring a friend as we explore various health care practices and therapies while sharing a wealth of information on important health topics. $20 (or 2 for $30). Center Within, 8120 S Penn Ave, #155, Bloomington. Intro to Aerial Yoga Workshop – 7:30-9pm. This workshop is the prerequisite for all of our drop-in Aerial Yoga classes. Learn how to stay safe and present in the fabric hammock as you invert, maneuver, balance, stretch and have fun. $30. Tula Yoga & Wellness, 99 Snelling Ave N, St Paul. 651-6455551.

SATURDAY, FEBRUARY 3 Holes 4 Heroes Fishing Tournament – 1-4pm. Join us for a prize-filled fishing tournament honoring the Armed Forces who have served our country, and their families who have sacrificed along with them. Military personnel and their immediate families fish 1 hole for free, 2nd hole $5. Non-military can fish for $10/hole in advance or $15/hole day of event. White Bear Lake, off the shore from VFW. Register at Cleansing & Healing Drum Circle Ceremony – 6-7:30pm. Join us in this special ceremony designed to release, past or present life, energetic patterns that are keeping you from your highest good. $20-$25. Imbue Yoga Studio, 2223 E 35th St, Minneapolis.

TUESDAY, FEBRUARY 6 Parents are Hypnotists Too – 6-7:30pm. Childhood is when attitudes, beliefs and values form in your child’s mind. Your words and actions are important! Learn how to be that positive influence that shapes your child’s life. $25. FARE Hypnosis Center, 8353 Crystal View Rd, #201, Eden Prairie. Embody Wellness: Stress Management – 6:308:30pm. You might be surprised to learn the harm that accumulated stress is currently exhibiting in your life without your conscious awareness. Learn about this as well as be given the tools to help you eliminate, manage and move through the stressors in your life. $50. Awakened Living, 3601 Minnesota Dr, #825, Bloomington.

WEDNESDAY, FEBRUARY 7 Chocolate Double-Dipped Peanuts – All day. For a decadent treat, sample some rich chocolate doubledipped peanuts at Mazopiya and take some home with you for your valentine. Free. Mazopiya Natural Food Market, 2571 Credit Union Dr, Prior Lake. Be the Peace You Seek: Calming & Relaxing Dharma Meditation Class – 7-9 pm. Meets 2/14 also. This meditation guides one to a deeper state of being, the first stage of Chan, a gateway to a deeper and more successful meditation practice. This dharma is helpful for those suffering from insomnia, other sleep challenges, depression and other mental health dis-ease. All levels. $68. Psinergy Health & Wellness,1553 Como Ave, St Paul. RSVP to or 651-278-0697.


FRIDAY, FEBRUARY 9 Candlelight Chakra Meditation – 7:30-8:30pm. Enjoy this mediation by candlelight accompanied by the beautiful healing sounds of the chakra tuned crystal singing bowls. Leave relaxed, refreshed and renewed. $15-$20. Imbue Yoga Studio, 2223 E 35th St, Minneapolis.

SATURDAY, FEBRUARY 10 Open House at Awakened Living – 9am-noon. Try auricular acupuncture, join in a discussion about Intra-Personal Guided Imagery Therapy or enjoy an experience on the biomat. Free. Awakened Living, 3601 Minnesota Dr, #825, Bloomington. Meditate with Hindu Goddesses Durga and Kali – 10am-noon. Meditate with Hindu Goddesses Durga and Kali Awaken your Inner Warrior and Transcendent Liberator. Access their power to awaken and transform you (and the world) Find your voice and speak your truth from a place of fierce love. $45. Aslan Institute, 4141 Old Sibley Memorial Hwy, Eagan. 612-871-5631. Chocolate Tasting & Gift Fair – 11am-2pm. Join your co-op community for a fun, family-friendly event featuring artisan chocolates, fondue and local gifts to celebrate Valentine’s Day. Sample delectable chocolates, shop for gifts and foods, enjoy live music, craft valentines and win prizes at all three Mississippi Market locations. Hennepin County Fix–it Clinic – Noon-4pm. Bring your broken household goods and clothing in need of repair. Please also bring any tools and supplies you think might help with the job. Free. Crosstown Covenant Church, 5540 30th Ave S, Minneapolis Free Intro to Yoga Workshop – 12:30-1:45pm. This workshop gives an overview of the different styles of yoga and helps you decide which classes are best for you. Get a tour and a brief overview of our integrative healing services. Learn common poses, have time to ask questions and have fun. Free or $10 for repeat guests. Green Lotus Yoga, 18480 Kenyon Ave, Lakeville.

SUNDAY, FEBRUARY 11 Intro to Esogetics Crystal Therapies – 10am6pm. These simple treatments from Esogetics Colorpuncture are designed for health maintenance and self-help with common complaints from a natural health viewpoint. The therapies learned in this module are for everybody, be it at home or on the road. We are offering this workshop for healthconscious lay people and interested therapists. $120 (incl manual). Psinergy, 1553 Como Ave, St Paul. Healing with Words Writing Workshop – 1-3:30pm. Class meets Sunday for five weeks. Come once or when

Embody Wellness: Emotional Awareness – 6:30-8:30pm. Our emotions are the driving force in our lives, whether or not we are consciously aware of it. Become more aware and be able to navigate your emotional waters, and better understand the emotions of others. $50. Awakened Living, 3601 Minnesota Dr, #825, Bloomington. Mind-Body Connection – 6:30-8:30pm. Learn how the mind, body, emotions and beliefs are connected; why they’re important; how this connection can become impaired; and simple techniques to utilize to increase your awareness and breath to restore this connection. Free. Valley Natural Foods, Burnsville. 13750 County Rd 11, Intro to Aroma Freedom Technique (AFT) – 7-8pm. Learn about using essential oils to transform your emotions and realize your heart’s desire by combining psychology and aromatherapy. The class is taught monthly by Cindy Miller. $20. Psinergy, 1553 Como Ave, St Paul. 952-334-7657.

WEDNESDAY, FEBRUARY 14 Power Animals Class – 6:45-9pm. Meet your power animal and find out more information about the traits as they manifest in your life. Led by Cheryl Downey and hosted by Amy Nesdahl. $35. Joyful Connections and Sacred Wheel Center. Located in Blaine. 612-272-3977. Valentine’s Open House – 7-8pm. Visit us and check out our services including chair massage and reflexology. $20 includes appetizers/beverages. Tree of Life Wellness Center, 5676 LaCentre Ave, #202, Albertville. 763-321-0025.

THURSDAY, FEBRUARY 15 Bombay Blast Smoothie – All day. Packed with banana, mango, and spinach in a creamy blend of coconut milk and Greek yogurt, our Bombay Blast Smoothie offers a subtly spiced take on drinkable nutrition. Mazopiya Natural Food Market, 2571 Credit Union Dr, Prior Lake. Stress + the Functional Medicine Approach to Healing – 6:30-8pm. Elissa Cohen is a Functional Diagnostic Health Coach, Doctor of Physical Therapy and hormone expert. She helps women who struggle with stubborn weight, fatigue and digestive issues regain their energy, experience regular digestion and find consistent weight loss with the use of transformational coaching, lab testing and close partnership. Free. Donations appreciated. Private home in NE Minneapolis. 612-500-1979.

SATURDAY, FEBRUARY 17 Let it Go, Let it Flow Retreat for Women – 9am4pm. Here’s what you will experience at this transformational retreat: Learning the true meaning of letting go; Choosing what to say YES to and what to say no to; Discovering how you can live a Balanced and Abundant life. Led by Nancy Jambor. $125. Carondelet Center, Room 200A, 1890 R andolph Ave, St Paul. To register, contact Nancy at 612-245-5960 or visit

February 2018


edgement, help, service and support. Suggested offering $20. Unity of Minneapolis, 4000 Golden Valley Rd., Golden Valley. To register, call 763-521-4793.

SUNDAY, FEBRUARY 18 Kundalini Yoga + Gong Bath – 1:30-3pm. Through conscious breathing and movement, it allows you to truly experience you. It uses mantra to harness the power of the mind, and is practiced with the eyes closed. This class will use the unique techniques of Kundalini Yoga in a way that all students can practice it safely. $15. Yoga Sanctuary, 100 W 46 St, Minneapolis. 952-210-6223.

TUESDAY, FEBRUARY 27 Embody Wellness: Nutrition – 6:30-8:30pm. Be introduced to different styles of eating and how to tell what is right for you. We delve into how nutrition (or lack of) affects your body, how to create a healthy mindset around food and what are steps you can take to have a more nourishing life. $50. Awakened Living, 3601 Minnesota Dr, #825, Bloomington.

TUESDAY, FEBRUARY 20 Embody Wellness: Belief Systems – 6:30-8:30pm. Much of what we believe we learned before the age of seven. Most of us don’t dig into whether or not those beliefs continue to match what we desire for our lives and our future. Some of our long held beliefs may be subconsciously holding us back from the very things we dream about for ourselves. $50. Awakened Living, 3601 Minnesota Dr, #825, Bloomington.

WEDNESDAY, FEBRUARY 21 Holistic Mom’s Free Monthly Meeting – 7-9pm. Healing Techniques of Traditional Chinese Medicine led by Carey Velenchenko, Acupuncturist and Master of Oriental Medicine. Carey will share her expertise in acupuncture, herbal medicine, moxibustion, and food therapy as it relates to re-balancing and healing holistically. Free. LIV Chiropractic, 7129 France Ave S, Edina.


SATURDAY, FEBRUARY 24 Practical Intuition Workshop – 10am-4pm. Guided meditation, intuitive exercises, intuitive panel presentation. Learn the tools for a creative and connected life. $125. Soul Sisters, Arden Hills [address given upon registration]. Ramsey County Fix–it Clinic – 10am-1pm. Bring your broken household goods and clothing in need of repair. Please also bring any tools and supplies you think might help with the job. Free. North Haven Church, 2240 15th Ave E, North St Paul.

Intro to Aerial Yoga – 7:30-9pm. This workshop is the prerequisite for all of our drop-in Aerial Yoga classes. Learn how to stay safe and present in the fabric hammock as you invert, maneuver, balance, stretch and have fun. $30. Tula Yoga & Wellness, 99 Snelling Ave N, St Paul. 651-645-5551.

Be Your Own Valentine – 1:30-3pm. Join Sarah Turino and give yourself the gift of self-compassion with a loving yoga practice coupled with a workshop to learn tools to bring loving kindness into your body, mind and spirit. Leave with a gift bag with goodies. Bring a journal or notebook and a pen. $40. Tula Yoga & Wellness, 99 Snelling Ave N, St Paul. 651-645-5551.



Bumble Bites – All day. Treat yourself to a not-soguilty pleasure of sesame seeds, sunflower seeds, cashews and coconut, brought together with creamy peanut butter and honey. Mazopiya Natural Food Market, 2571 Credit Union Dr, Prior Lake.

The Art of Receiving – 1-3:30pm. Join Reverends Phil and Lura Smedstad to learn the art of receiving. Open your ability to receive so that you can freely and fully experience the love you so richly deserve in all its forms, including affection, ideas, money, acknowl-


New Business Owner in 2018? Start Out on the Right Foot with Your Marketing Materials

Sound Healing and Activation – 7-8:30pm. This event uses vibration and sound to clear, open and infuse us with light, love and the energy to move forward in our journey. Sound includes Tibetan, and crystal bowls, bells, gong and other sound tools that will release and elevate your energy. $20. No registration required. Lake Harriet Spiritual Center, 4401 Upton Ave S, Minneapolis.

plan ahead MARCH 3 & 4 Healthy Life Expo – 10am-5pm (Sat & Sun). Annual healthy living event with vendors, samples, demonstrations, speakers and much more. Minneapolis Convention Center, 1301 2nd Ave St, Minneapolis. $6 entry (or free with ad found in Natural Awakenings).

JUNE 1-3

save the date 7th Annual Midwest Women’s Herbal Conference: Honoring Plant Wisdom Speakers: Tieraona Low Dog, M.D., Isla Burgess, Dr. Jody Noé and many more. Join us for a gathering of the feminine; a wide spectrum of Internationally acclaimed herbalists and earthbased speakers, plant walks, topics including herbs for family health, wild edibles, fermentation, permaculture, movement, herbal wisdom the wise woman ways and much more. Over 60 workshops and plants walks, Kids’ Camp and Teen Camp. Includes pre-conference classes, workshops and walks, singing, dancing, meals, swimming, red tent communal space and more.

June 1-3

Logos | Brochures | Flyers | Postcards | And MORE | 612.554.6304 | 26

Twin Cities Edition

Cost: $300 555-123-4567 Camp Helen Brachman, Almond, WI. For more info:

ongoing events Please call or check the websites to ensure the classes or events are still scheduled for that week.

sunday Restorative Flow Yoga – 9:30-10:30am. In restorative yoga, props are used to support the body so students can hold poses for a longer period of time, allowing the body to open through passive stretching. Restorative yoga is a very relaxing and rejuvenating practice. The focus is slowing down and calming the mind and body. $18. Healing Elements, 2290 Como Ave, St. Paul. 651-348-6216.

monday Lovingkindness Meditation Practice – 6-7pm. Through ancient, gentle and gradual practices, we learn to let go of fear and ill will and to open our hearts to ourselves and to others, known and unknown. Our time together will include instruction, guided meditation and discussion. Donation based. River Garden, 455 7th St W, St Paul.

tuesday Weekly Guided & Silent Meditation – 11-11:30am. Led by a Prayer Chaplain in the Meditation Room, this meditation is the same one going on concurrently at Unity Village. It alternates affirmative prayer and silence. Donation based. Unity of the Valley Spiritual Center, 4011 W Hwy 13, Savage. Stress Busters Meditation – Noon-1pm. Join us when you can for a free meditation at the University of MN. Mayo Building, Third Fl. Meditation Space, Minneapolis.



Free Qigong Practice Session – 6-7:30pm. Rhonda Battisto leads practices of self-healing and empowerment every week. A healing meditation follows gentle guided healing movements. Donations accepted yet never expected. Peace of Mind Early Education Center, 9025 Tamarack Rd, Woodbury.

thursday Hatha for Everyone – 6-7pm. Everyone is welcome to this weekly drop-in class. All levels. Relieve stress, achy joints, improve balance at all levels and increase your sense of well-being. $10. Meditation Center, 631 University Ave NE, Minneapolis.

Free Meditation – 7-8:30pm. Join us for a free weekly meditation. Sahaja Yoga Meditation, Eden Prairie City Hall, 8080 Mitchell Rd, Eden Prairie. Contact or 651-730-2078.

friday Gentle Yoga for Every Body – 10:30am-noon. A welcoming environment for students of all shapes and sizes. $15 drop-in. River Garden Yoga, 455 W 7th St, St. Paul. Drop-in Meditation – 5:15-6pm. A guided meditation presented through the lens of a Wisdom Practice (gratitude, compassion, and inquiry). $20 (or donation). Aslan Institute, 4141 Old Sibley Memorial Hwy, Eagan.

saturday Cardio Fitness Drumming – 8-8:30am. Burn calories in a fun way with this full-body workout that doesn’t feel like a workout. Free. Nutrition Hub, 7880 University Ave NE, Fridley. Text or call to reserve your spot. 612-787-2582. TheNutritionHub.

Love all, trust a few, do wrong to none. ~William Shakespeare

As a Natural Awakenings publisher, you can empower yourself and others to create a healthier world while working from your home earning an income doing something you LOVE! No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine. • Low Initial Investment

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For more information visit or call 239-530-1377

Natural Awakenings publishes in over 80 markets across the United States, Puerto Rico and the Dominican Republic. February 2018


community resource guide


Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email to request our media kit.



AARK ADVANCED ELECTROLYSIS & ADVANCED WELLNESS Diane Christofferson 704 - 9th Ave NW, New Brighton 651-636-4049 •


Candi Broeffle, MBA, CPC 218-590-2539 Master your business so you can practice your passion. Business coaching for purpose-driven entrepreneurs to clarify your vision, build your confidence and create a soul-centered strategy. Call today for a free Discovery Session and get on your path to business success. See ad, page 12.

I offer Electrolysis (the only proven method of permanent hair removal) on all types of hair; non-invasive Ionic Detoxing and LED Skin Light Therapy. 25 years’ experience and am Certified in the Natural Health Care Field. See ad, page 17.





Barb Ryan, LMT • 612-922-2389 Bhakti Wellness Center 7550 France Avenue S, #220 Edina

Nea Clare • 612-227-3854

Specializing in persistent, chronic pain relief and mysteries of the body. Serving clients covered by auto insurance and worker’s compensation with a doctor’s referral. Also serving clients seeking the experience of deep relaxation and more selfconnection. Skilled and compassionate care. See ad, page 7.


Quality chiropractic care. You can have a personal audience with your guides and the Archangels and Ascended Masters. Get clarity. Take action. Feel connected. Book your session today and save 25%, using code: IAMWISE17. Or call Nea for a free consult. See ad, page 11.


Una Forde, DC International Village Arcade Building 220 West 98th St, Suite 7, Bloomington 952-922-1478

AROMATHERAPY NATURE’S WAY Healthy Girls’ Breast Oil Joyce Sobotta • 715-878-4474

Quality chiropractic care. Experience holistic healing and gentle chiropractic adjustments that allow the nervous system to relieve such symptoms as headache, back, neck pain and numbness which allow your body to return to a state of balance and well-being. 25 years’ experience

Healthy Girls’ Breast Oil when applied with a self-breast massage helps to balance, detoxify, soften breast tissue, improve lymphatic circulation and stimulate the immune system. Improved circulation helps your entire body! See ad, page 15.

FIND US ON: Facebook |

Twitter |


NA Twin Cities 28

Twin Cities Edition


1553 Como Ave, St. Paul 612-234-7237 • “Is your Computer being Crabby?” Onsite/In-Home or Office, Bring-to-Us Computer Repair services. 2011-15 Angie’s List Super Service Award Winner. Local • Affordable • Honest • Greener.


Twin Cities Therapy and Counseling Associates 5851 Duluth St, #306, Golden Valley 612-434-6610 • Lura supports clients who are addressing the effects of Depression, Anxiety and Life Challenges with counseling, art therapy and spiritual support. Serving adults and teens. Most insurances and HSA accepted. See ad, page 15.

DENTIST HEALTH CENTERED DENTISTRY N7915-902 St River Falls, WI • 715-426-7777

Whole Person Dentistry observes and deals with the mind, body and spirit, not just your teeth. This approach to dentistry encompasses both modern science and knowledge drawn from the world’s great traditions in natural healing. See ad, page 9.

NATURAL SMILES DENTAL CARE 4700 Lexington Ave N, Suite D Shoreview 651-483-9800

We’re an integrative practice committed to promoting dental wellness and overall assistance to the whole person. We desire to participate in the creation of healthier lives, while being sensitive to physical, philosophical, emotional and financial concerns.


Dr. Amy Ha Truong 6230 10th St. N., Ste 520, Oakdale 651-731-3064 • Pure Dental offers integrative, holistic, alternative and biological dentistry for your dental health. We take pride in providing quality, holistic dental care and service for our patients. See ad, page 20.


1401 Main St, Hopkins 952-475-1101 • We build a foundation of trust by treating our patients as individuals. Understanding how uneasy some patients may feel about their dental visits, we make a difference by providing a relaxing and positive experience. See ad, page 23.


Bogdan Borkowski, Certified Reconnection & Reconnective Healing Practitioner 147 Linden Rd. Prescott, WI 54021 • 715-262-3342

Catalyst for The Healing Energy, Bogdan Borkowski is a certified Reconnection and Reconnective Healing practitioner. Experience the free Gift of Open Heart and stay for Healing Session. Call or email to schedule your session. There is no believing. There is only experience!


Master Hong Certified Emotion Code Practitioner 9672 63rd Ave N, Maple Grove 763-208-4246 or 914-708-9463 Chronic pain? Suffering from emotions? Relationship problems? Life not going as planned? The Emotion Code is a tool I use to help you break through any emotional and spiritual blocks so you can live your best life. Trial session only $35.

ENERGY HEALING HEUPEL’S HEALING HANDS, INC. Teresa Heupel Maple Grove • 701-899-2548

Dealing with pain - whether physical, spiritual, emotional, psychic, psychological, PTSD, or trauma? I can help you alleviate your issue without prescription drugs. I am a Reiki Master and a Shamanic Healer.

QUANTUM TOUCH ENERGY HEALING Camille Bernards Certified Quantum Touch Practitioner 11417 NW Hanson Blvd, #101, Coon Rapids 612-599-1931 •

Quantum Touch is a method of natural healing that works with your body energy to promote optimal wellness. It can reduce pain, stress, inflammation whatever your body needs. The energy goes to where it’s needed most. New client special, $50.

ESSENTIAL OILS AROMATHERAPY NATURE’S WAY Essential Oils Joyce Sobotta • 715-878-4474

100% pure, quality essential oils, and ultrasonic diffusers available on my website. I offer essential oil classes online and in person. Sign up for an essential oil consultation and let me help you create a blend of essential oils that works synergistically for a wide range of health concerns. See ad, page 15.


Sara Shrode, Graphic Designer Minneapolis, MN 612-554-6304 • Ignite the possibilities of your next project by having Campfire Studio design it! Innovative, fullservice graphic design studio that takes the essence of a campfire—warmth, stories, community—and infuses it into every design project we do. See ad, page 26.

HEALTH FOOD STORES MASTEL’S HEALTH FOODS 1526 St Clair Ave, St Paul • 651-690-1692

Mastel’s Health Foods is Minnesota’s oldest health and wellness store. We carry a full line of vitamins, minerals, supplements, herbs and more. We emphasize organic, biodynamic, biodegradable, holistic and hypoallergenic products and pride ourselves on stocking hard-to-find items. See ad, page 7.


2571 Credit Union Dr, Prior Lake 952-233-9140 • Offering a variety of natural, organic, and local food and products—with a focus on Native American vendors— Mazopiya is your ticket to healthy living. Stop by our reFresh Bar, grab a to-go-meal or sign up for a class today. See ad, page 6.

HOMEOPATHY NORTHWESTERN ACADEMY OF HOMEOPATHY 7104 W. Lake Street, St. Louis Park 763-746-9242 •

Homeopathy is a safe, effective path to healing. We offer low-cost homeopathic care for everyone. Clinic is staffed by advanced students and supervised by faculty.


Cindy Miller • 952-334-7657 7362 University Ave, Ste 303, Fridley I offer massage, reiki, aromatherapy, reflexology, hot stone massage and raindrop therapy for healing on all levels; physical, emotional, spiritual. New clients can receive a 60-minute massage for $40. Current/previous clients can ask about other special offers.

February 2018






Theodore Rick Active Isolated Stretching (AIS) International Village Arcade Building 220 West 98th St, Suite 7, Bloomington • 763-913-6722

Susan Swanson, D.V.M. 651-429-4153 • 1524 Mahtomedi Ave, Mahtomedi Offering a blend of Western and Eastern medicines including; nutritional counseling, behavior counseling, Chinese herbs, acupuncture, Western herbs, essential oils, homeopathy, flower essences, nutritional supplements, chiropractic, reiki and more. See ad, page 12.

“I love massage, but too often it feels good temporarily and then the pain and tightness comes back again. I have found with AIS that by stretching and lengthening the fibers, almost like a yoga/massage that the pain doesn’t come back again,” Warren King.




Charlotte Steen • 651-278-0697 Serving all with an open, heartmind through Hanmi Buddhist spiritual healing services, meditation classes and prayer services. Visit our website or sign up for our newsletter to keep updated with our offerings and what might work best for you and where you’re at now.

Candi Broeffle, MBA, CPC 218-590-2539 Providing life-changing retreats for individuals committed to leading lives filled with purpose, joy, and connection. Experience transformation in multi-day retreats that create awareness and acceptance of your current experiences, while providing the tools needed to design a life of conscious choice. It’s your time to build a fearless life. See ad, page 12.


2571 Credit Union Dr, Prior Lake 952-233-9140 • Offering a variety of natural, organic, and local food and products—with a focus on Native American vendors— Mazopiya is your ticket to healthy living. Stop by our reFresh Bar, grab a to-go-meal or sign up for a class today. See ad, page 6.


8120 S Penn Ave, #155, Bloomington MN Michele Rae • 612-310-8876 • Are you ready to align your personal and professional life more fully with your inner essence and passion? Michele’s intuitive and mindful coaching will support, clarify and accelerate creating a life you love. Get started with a free 20-minute phone consultation. See ad, page 19.


Vajracharya ZhiChan, Charlotte M Steen • 651-278-0697 We are here to share Hanmi (Chinese Esoteric) and Chinese Chan Buddhism with Minnesotans and with all who are interested in receiving spiritual healing, in learning these life-changing meditation practices, or in requesting Buddhist prayer services. Aspire to be one who respects all, forgives all, helps all without expecting anything in return. Practice Esoteric Buddhist meditations so that you can know yourself. Once you know yourself, you can change yourself. Once you begin to change yourself, you will be able to overcome yourself.


6420 W Lake St (Main screening location) St. Louis Park • 952-926-2511 See website for other locations Offering safe breast/full-body screenings using Digital Infrared Thermal Imaging in more than 35 locations. Functional and physiological changes can be detected in early stages with no radiation and no touching. FDA cleared. Use HSA & FSA dollars.


Find Your Conversation Peace Dr. Jody Janati • Trainer | Speaker | Author Book a Training Today! • 651-210-2246 Learn 101 things to “say and do” during difficult interactions. Maintain your personal integrity through effective communication strategies that really work. Multiple techniques are offered to ensure you can find your voice, maintain wholeness and go unimpaired while engaging others during difficult interactions. Be cool, calm and collected and set healthy boundaries with others and ultimately find your Conversation Peace. See ad, page 15.


Utilizing well-defined natural wellness tools and therapies customized for you, we make holistic health easy, understandable and affordable. Our process is to help bring you back into balance while educate you along the way.

We want to hear from you. Our Facebook question this month: What is the most courageous thing you have done or witnessed? Join the discussion at


Twin Cities Edition


Saturday & Sunday, 10am – 5pm

MINNEAPOLIS CONVENTION CENTER 1301 2nd Avenue South Minneapolis, MN 55403

FREE Paid admission for the first person gets the second person in FREE! (Must present ad. Regularly $6 per person.)





The Midw


nd Health a EXPO! s es ln el W

3 Visit up to 200 exhibitors offering the latest products, services and information for better health and fitness. 3 3 stages of free speakers! 3 Free food sampling including gluten free 3 FREE goodie bag for the first 100 people in line! 3 Join the Back Road Kickers for dancing and lessons! 3 Meet local radio personalities from KDWA and KYMN Radio – spin the prize wheel to win prizes 3 Meet Dr. Chuck, head of the 45TV Institute of Laughter on KSTC

3 Demos all weekend including: yoga, martial arts, in-home fitness equipment and more! 3 The SMART place to find resources for looking your best, feeling your best and being your best! 3 Visit Staci from KS95! Spin the prize wheel for prizes! 3 Enjoy a day of pampering and product sampling with mini massages, beauty make-overs, and more! 3 Come early and stay late! There is plenty to see and do throughout the weekend! • Got a Healthy Product or Service? Exhibit here! (952) 238-1700 February 2018



Twin Cities Edition

Natural Awakenings Twin Cities February 2018  
Natural Awakenings Twin Cities February 2018