Nature's Pathways Dec 2013 Issue - Southeast WI Edition

Help us get ready for 2014!
2013 has been a busy and productive year for Growing Power. Weve grown 200 varieties of vegetables and other crops, and supported over 100 employees. Heres a look at just a few of our projects:
We have donated 50 gardens, including compost and plants, to 50 licensed Milwaukee day-care centers! We hope it has enabled the kids, many of them impoverished, to eat more fresh food. We continue to conduct groundbreaking research with UW-Milwaukee's School of Freshwater Sciences to study the most costeffective ways of doing aquaponics. With the help of the Housing Authority of the City of Milwaukee, we have started a community garden at Westlawn Gardens, Milwaukee's largest housing development. Some residents said it was their first garden ever.
! f this in 2014 o e r o m o d o r help t o: We need you te, please send checks t To dona er Growing Pow g Drive er Sprin 5500 W. Silv WI 53218 Milwaukee, website, r u o f o e g a p Contribute Or go to the w.growingpower.org. ww RT!
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CONTENTS
SOUTHEAST WISCONSIN December 2013
34 FEATURE STORY
ON THE COVER:
Rockstar Fitness Where health and wellness take center stage

(Center) ERIC PeReZ, owner of Rockstar Fitness in Mequon, and (from left to right) TAMMI K., KeLLY W., ROBIN V., LAURA L., co-owner, ERIN L., CASeY S. AND JAMIe L.
Photography by Taylor Greenwood
8 Th e cost of the American lifestyle 10 Great things to know about

hibiscus tea
13 Strength training for weight loss 14
38 M ore natural, more convenient 40 Less EMR, more peace of mind 41 Five strategies to reduce holiday 42 44 46 47 48 50 53 55 56 58
10
Great things to know about hibiscus tea
17 18 20 23 24 28
17 winter pruning DEPARTMENTS

7 12
reflections from the editor healthy pets healthy kids whats growing on herb blurb healthy eating average jane community calendar community partners advertiser directory
Advantages of
32 36
success Dont buy that new hearing aid just yet! Advantages of winter pruning Flavor up your holiday desserts with Holiday fabric care Address holiday weight gain with TCM The skinny on your psoas Why is it important to identify and treat sleep apnea? Vitamin D deficiency The healing power of touch
overwhelm Yoga is an all-day practice Telling the healing story Cold weathers effects on our muscles Set your intention An overview of ayurvedic medicine Eating for the winter season Create a natural, healthy and healing bedroom Phytonutrients in fruit and the cancer connection A gift for you! Practical stocking stuffers for pets
16
22 26 30 52 61 62 64
4
Yoga is an all-day practice
42
Holiday fabric care
20
Phytonutrients in fruit and the cancer connection
55
Natures Pathways | December 2013
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www.naturespathways.com December 2013 | Natures Pathways
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OuR MIssIon
To provide relevant information on personal wellness by connecting healthy living experts with the communities they serve.
A team with a passion for healthy living!
ABout NatuRE's PatHWaYs

Natures Pathways is a monthly magazine and online resource that provides accurate, relevant information on living a healthy lifestyle via nutrition, tness, organic & sustainable living, balance, wellness and community. We strive to be fair and honest in our business dealings, responsible with our editorial content, and the best community-based healthy living publication throughout our regions. WhaT MaKES uS uNIquE? Nature's Pathways differs from other publications in two major ways: We are community based the vast majority of our advertisers are locally or regionally based. The majority of the editorial content that lls our pages is written by or submitted by local advertisers. Why DO WE SuBSCRIBE TO ThIS BuSINESS MODEL? We believe that because our advertisers are in the business of providing goods and services in the healthy living industry, they are the subject matter experts. Our readers appreciate having access to information provided by local businessmen and women with a vested interest in the health of their patrons and the communities in which they live. This unique concept allows our readers to learn more about how to live a healthy life, and also about the businesses in their communities that can serve as trusted resources.
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6
REFLEctIons
from the editor
Jackie Peters
jpeters@naturespathways.com
A simple gift
One of my most meaningful holiday memories is from just a few years ago. I invited a friend and her daughters to join my children and me as volunteers for a holiday party that a local nonprofit was holding for local individuals struggling with mental illness. Annual tradition called for a visit from Santa, who had a gift for each and every attendee. This nonprofit relied on generous community members to donate gifts (which were often the only presents many in attendance would receive for Christmas), so I mentioned that to my friend. The night of the party, after the setup, dinner and cleanup, all of us volunteers watched as each persons name was called by Santa, so he could present their gift. The anticipation, excitement and appreciation in the air was palpable. At one point, a smiling woman was brought to tears by her gift: a beautiful, handmade, comforting, tie blanket. I turned to my friend and noticed tears streaming down her face. When I leaned over to put my arm around her, she whispered that the blanket was her and her daughters donation. That was a powerful moment for both of us. What my friend thought was such a simple gift brought so much joy to the life of another. And if it was, in fact, this womans only Christmas present that year, she was going to be happy. Why am I sharing this memory with you? As a reminder that you dont need to go to extremes this holiday season to bring joy to others. Keep it simple, think of the less fortunate and enjoy yourself this year. The reduced stress will do wonders for your health! This issue is packed with information to help you on your quest for optimal health, not only this month, but also into the new year.
Kathy Clegg offers strategies we can use to reduce both holiday and everyday stress. Sean Tsang educates us about how acupuncture and Chinese herbs can help those of us who struggle with weight loss. Jennifer Nowicki shares information on the health benefits of hibiscus tea a great warm drink for these colder days. And there is so much more, so keep reading! All of us at Natures Pathways send our best wishes to each of you for a joyful and healthy holiday season! In health and happiness,
Do you have a comment or question about something you read in Nature's Pathways? Is there a story you'd like to read? How about something you didn't like as much? Whatever your opinion, we want to know! Please email Jackie at jpeters@naturespathways.com or info@naturespathways.com. Thanks for reading!
The cost of the American lifestyle

By Dr. Ty Wade
lthough virtually unrecognized by health care providers, the cause of the rise in many disease processes is inflammation. This inflammation is caused by the Standard American Diet (S.A.D.), toxins, pharmaceuticals, GMOs, vaccines and antibiotics. As digestive issues and autoimmune diseases are clearly on the rise, the impact of our eating habits goes far beyond indigestion and bloating. We are creating a condition that destroys our natural ability to absorb nutrients while wreaking havoc on the immune system. The mechanism has been identified for some time, but most people are unaware of the devastating effects of this process. By looking at the gut (a term used to describe the intestinal tract, not your stomach), we can explain the results of eating the S.A.D. and having exposure to environmental toxins. Your life and health depend on an ignored entity that should be abundant in your body. Good bacteria, probiotics and natural flora are all names for this entity, and we should have three to five pounds of it in our guts. Eighty percent of all energy assimilated from food is from this source, along with 70 percent of all immune function! Probiotics are essential for life, yet in our chemicalized/sterilized society, we are obsessed with germs. The very thing that brings us life is readily destroyed by several sources. We can look at not only the S.A.D., but also prescription drugs, antibiotics, vaccines and GMOs to discover what is destroying our natural flora. Since 75 percent of all antibiotics are used in agriculture, the meat from these animals kills our good bacteria. GMOs have toxins in them to kill off pests, but it doesnt discriminate between beneficial microbes and harmful ones. The result of the destruction of our natural flora is the erosion of the gut lining, which protects the bloodstream from what
we ingest. Normally, nutrients are only allowed into our blood after they have been broken down to the proper form through the digestive process. However, once we lose our good guys, a cascade response occurs. First, we create dysbiosis, or the abnormal presence of opportunistic bad bacteria and yeast. If you destroy healthy colonies of probiotics, then something will live in the vacant space (opportunistic microbes). Our immune system responds to dysbiosis thru mobilizing the troops, which causes inflammation. Crohns disease is a good example of chronic inflammation caused by a constant immune response to dysbiosis. Unfortunately, many in the medical community simply mask the symptoms of this process with steroids to stop the immune response and relieve bloating. This does not fix the problem, however, and ultimately leads to the surgical removal of a portion of the gut. As this process continues to manifest, the protective lining of the gut is eroded, leaving gaps between the cells, allowing large molecules to enter directly into the bloodstream. This process leads to toxemia, or the presence of toxins in the bloodstream. Note that viruses, bacteria, yeast, toxins, etc., now have the ability to enter our bloodstream and bypass our normal defense system. Even food that should be in the form of digested nutrients now becomes toxic as it circulates in the bloodstream. Fats go rancid, proteins putrefy and carbs ferment as they get lodged into muscles (fibromyalgia), joint spaces (arthritis) and organs (organ dysfunction). The immune system now mobilizes, causing
inflammation. So while your immune system should be playing its normal role, which includes identifying and destroying our cancer cells, it helps destroy partially digested food. Would you rather have your immune cells destroying inappropriately replicating cells or cleaning up the Big Mac you had for lunch? If this sounds bad, it gets worse when we consider the need for enzymes to help clean things up. Our bodies have an enzymatic potential, meaning we were born with a set number of enzymes that either convert into digestive or metabolic function, depending on the need. The body is producing millions of chemical reactions per minute and needs metabolic enzymes to catalyze each of these reactions. Once again, would you rather have your enzymes used to create the functions needed for life or used to clean up the Big Mac? Protect yourself from inflammation, digestive issues and autoimmune diseases. Buy organic foods and products as often as possible. Avoid consumption of pharmaceuticals and antibiotics whenever you can. And contact a nutritionist about ways you can get off of and stay off of the S.A.D.
Dr. Ty Wade owns Saukville Chiropractic Center, 620 E. Green Bay Ave., Suite 104, in the Port Washington area. He is a 2001 graduate of Palmer College of Chiropractic and holds a bachelors degree in biology from Western Michigan University. Dr. Wade is married to Tami, a licensed massage therapist, who works in his office. They have two sons, Hunter, 14, and Trenten, 11.Dr. Tys father was 100 percent disabled from Vietnam and died of adverse reactions to his medication in a Veterans Hospital. Dr. Wade enjoys helping people live pain and drug free while obtaining and maintaining their optimal health. For more information, call 262.284.0022 or visit www.saukvillechiropractic.com.
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Great things to know about hibiscus tea

By Jennifer Nowicki
ibiscus tea is usually called an herbal tea. It is produced from the calyx of the Hibiscus sabdariffaflower. It is not a true tea, but a tisane, though the beverage is referred to as hibiscus tea. (True teas come from the Camellia sinensis plant.) Originally from Angola, hibiscus is now grown throughout tropical and subtropical regions, particularly in Sudan, Egypt, Thailand, Mexico and China. The crimson-colored tea is consumed either hot or cold, and can also
be referred to as roselle or rosella, flor de Jamaica, chai Gujarat, bissap, sorrel or red sorrel, and karkade. The flavonoids in the calcyx, delphinidin and cyanidin in particular, are what give the flower and the tea its crimson color. It has a semi-sweet and tart flavor that resembles the cranberry. Hibiscus tea contains a vast amount of vitamin C, antioxidants and minerals. These vital nutrients improve the immune system, which permits the body to fight infections. Hibiscus tea is also useful in
removing bacteria from the respiratory tract. The antioxidant properties of hibiscus tea can also slow down the progress of precancerous cells that may exist in the body. The fruit acids in hibiscus may work like a laxative. Some researchers believe that other chemicals in hibiscus might work like antibiotics to kill bacteria and worms. There was a random experiment lead by Tufts University at their Research Center on Aging for a possible effect that hibiscus tea might have on blood pressure. Sixty-five
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adults between the ages of 30 and 70 who were diagnosed with either prehypertension or mild hypertension, and were not taking any blood pressure medication were provided either brewed hibiscus tea or a placebo daily for a six-week period. Each of the participants had their blood pressure taken at the start of the experiment and then weekly for the extent of the trial. The outcome was a substantial lowering of blood pressure in both the systolic and diastolic measurements for people given the hibiscus tea. It was also discovered that the higher a participants blood pressure was, the greater the effect. The effect disappears if the tea is not regularly consumed. Three well-known trials were conducted to study the benefit that hibiscus can have on cholesterol levels. They were conducted in 2007, 2009 and 2010. The first test consisted of 42 people divided into three groups. They were not given tea but a pill containing hibiscus extract. Groups 1, 2 and 3 were given one, two and three capsules three times daily, respectively. At the end of the trial, it was established that the benefits were found in the first two groups only. This
suggested that there may be an upper limit to how much hibiscus should be used before it stops being beneficial for cholesterol. The excessive dose effect has not been detected in any other of the benefits of hibiscus. The 2009 trial assessed the effect of hibiscus versus black tea. It involved 60 people, half of whom were given hibiscus and half black tea, twice daily. At the end of the trial, the assumption was that hibiscus helped both HDL and LDL levels, whereas the black tea only had a benefit for the HDL. The 2010 experiment was considerably larger, consisting of 222 people. All of these subjects had preexisting negative metabolic changes in their systems. They were divided into three groups: the first was given a healthy diet, the second had no dietary changes but was given hibiscus and the third group was given both. The results concluded that hibiscus did have a benefit not only to cholesterol levels, but also to healthy blood sugar levels. Hibiscus seems to be benign for most people. Regardless of its many positive uses and characteristics, hibiscus should be avoided by pregnant women. It is classified
as an emmenagogue, or stimulant, for menstruation. It causes a drop in progesterone levels, which are critical in the first stages of pregnancy. Drinking hibiscus tea during this time can produce a miscarriage. Not enough is known about the safety of taking hibiscus during breast-feeding, so avoidance is best. In addition, acetaminophen (Tylenol) interacts with hibiscus.
Jennifer Nowicki is a certified tea specialist from the Specialty Tea Institute and plans to become a master tea specialist. She has been in the gourmet/ natural food industry for the last 20 years. Jennifer owns Verduras Tea House & Caf, 181 N. Broadway (across from the Broadway Theatre Centre) in Milwaukee. For more information, call 414.224.6144 or visit www.verdurastea.com. References: The Surprising Health Benefits ofHibiscus ByTori Hudson, N.D., http://www.gaiaherbs.com. July 9th, 2013. http://www.gaiaherbs.com/articles/detail/42/ The-Surprising-Health-Benefits-of-Hibiscus. Health Benefits of Hibiscus Tea http://www.webmd. com. http://www.webmd.com/vitamins-supplements/ ingredientmono-211-HIBISCUS.aspx?activeIngredie ntId=211&activeIngredientName=HIBISCUS. What Are the Health Benefits of Hibiscus Tea? By Robert Shifko, http://www.livestrong.com. Aug 16, 2013. http://www.livestrong.com/article/119463health-benefits-hibiscus-tea/#ixzz2cMQ0DaLN.
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healthyPETS
Healthy and natural gifts for your pets

By Kathleen Folz & Jordan Stamper
any of us include our cats and dogs in our holiday and family celebrations. Whether youre choosing a gift for your own furry family member or for someone elses, you may be overwhelmed with all the choices of food, treats, toys and accessories. Here are some ideas to help you find healthy and natural gifts for that special furry friend. Holiday treats dont have to be unhealthy! Choose natural treats with minimal ingredients, such as freeze-dried organ and muscle meats. These are a very healthy choice for the carnivores we live with! Look carefully at the package of any treat you choose to ensure the ingredients are appropriate for your pet. Treats also include tendon, antler and other natural chews. Check these to make sure they are sourced from a country known for safe natural product standards. Make sure to purchase chews large enough to prevent choking hazards. Cats and dogs love to play! Look for toys that engage your pet. Many toys hold tiny treats and provide a challenge as your pet tries to solve the problem of getting the treats out. Toys for both cats and dogs now include choices that are safe and environmentally friendly. Companies such as West Paw Design offer toys that are recyclable and made from recycled materials. Look for toys labeled for nontoxic materials. Other companies offer toys made from natural and sustainable materials like sisal and hemp. Keep your pet safe by observing how your dog or cat plays with a toy, and take it away if it becomes damaged and unsafe.
If the dog or cat on your gift list has health issues or anxiety,
the best gift may be supplements, essential oils or other products that may support a healthy and happy pet. Treats that contain glucosamine, MSM or green-lipped muscle may be a good choice for the senior pet with sore joints. Anxious pets may benefit from the gift of a medical-grade lavender essential oil or a Thundershirt to calm during a car trip to the vet. Raw goats milk may seem like just a treat, but it provides healthy probiotics and enzymes for both dogs and cats. We benefit greatly from the companionship of our pets. We should not forget that one of the most important things we can give them is the gift of our attention. Your dog may benefit and enjoy a basic socialization class, occasional doggy daycare, special classes such as nosework and agility, or just a few more hikes with you through a dog-friendly park. Your cat may enjoy more of your time, too! Some cats wont play with toys on their own but may love to play with you on the other end of a fishing pole-type toy. Cats can learn new tricks with simple techniques such as clicker training. Books on clicker training are available for both cats and dogs.
Many of us feel our pets give us the gift of unconditional love. Its not surprising then, that we put careful thought into the gifts we share with our animal companions during the holidays and throughout the year!
Carrie Marble is the owner of Bark N Scratch Outpost, a Milwaukee pet supply store specializing in quality raw, canned and dry foods, supplements and essential oils. Kathleen Folz and Jordan Stamper are part of the Bark N Scratch staff available seven days a week to assist customers with healthy choices for their pets. More information is available atwww.milwaukeepetfood.comor by calling 414.444.4110.
Strength training for weight loss success

By Courtney Fryatt, M.Ed., NASM-CPT, WLS
WHY am I not LosIng WEIgHt? Im WoRKIng so HaRD!
Weight loss is a challenge faced by many. The missing ingredient in many weight loss programs is the inclusion of strength training. Strength training, sometimes referred to as resistance training, offers many benefits, including increasing lean muscle mass and boosting metabolism. Too often, those trying to lose weight will eat too few calories and do only cardio exercise. They can be seen at the gym constantly on the same cardio equipment, but they often complain and wonder why they are not losing weight. Cardiovascular exercise is great for the heart and has several health benefits. But cardio alone will not get you the results you desire. You will lose muscle mass, which will slow down your metabolism the opposite of what youre trying to do to lose weight. A program combining strength or resistance training, cardio and a good diet is the ultimate key to successfully losing weight and keeping it off. With strength training, you will gain muscle mass, which will speed up your metabolism, meaning youll burn more calories throughout your day. Strength training is sometimes associated with lifting heavy weights and bulking up, but when done correctly for weight loss, that is not the case. When trying to lose weight, you lift lighter weights, but do more repetitions. Also, instead of only working one muscle group, you work several muscle groups together or do full-body exercises to achieve maximal results. In order for your muscles to get larger, you need to feed them, but since you are restricting calories to lose weight, your muscles are not going to get much larger. The benefit of strength training is that you are maintaining the muscle mass that you have (you will gain some), but you are shrinking the fat cells, which will make your muscles more visible. Turn your body into a fat-burning machine! When you have more lean muscle mass than fat, your metabolism will speed up and youll burn more calories. There are numerous studies that
show strength training, when combined with good nutrition, burns more fat than just dieting or doing cardio. When you lift weights or do resistance training, it is mostly done in an anaerobic
continued on page 15
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13
Dont buy that new hearing aid just yet!

By Dr. Douglas Kloss
id I get your attention? Good. Take five minutes out of your day and read this article so I can help you purchase hearing aids properly. If you are over the age of 60, you probably get a lot of mail that advertises the latest and greatest in hearing aid technology. You probably also noticed that there are plenty of advertisements in your local newspaper for hearing aids. As an audiologist, I hear comments from my patients on a weekly basis about how they are being overwhelmed by hearing aid advertising. Let me tell you why. Hearing aids are sold by two groups of professionals, audiologists and hearing aid dispensers. All audiologists have at least a masters degree in audiology. Many have doctoral-level credentials. Hearing aid dispensers must pass a state exam to earn their license to dispense hearing aids. There is no formal training, college course or degree required. Hearing aids are manufactured by six major manufacturers and several subsidiaries. There are plenty of brand names and models, but, in general, most hearing aids that are sold are manufactured by one of these six companies. However, you wont buy hearing aids directly from them. Hearing aids are dispensed by local audiologists, hearing aid dispensers and large hearing aid franchises. When people have made the decision to investigate new hearing aids, many take advantage of advertised offers. There are many tricks and gimmicks in these ads. Please ask yourself who you think is paying for the expensive advertising you are seeing. Is this company in the paper every day? Do they send you direct mail on a weekly basis? You can bet you will be paying a premium price for their hearing aids. Remember, only six companies make the overwhelming majority of hearing aids. The top level hearing aids from each company are all high-quality products that can be fit successfully on most patients. In my opinion, there is not one hearing aid company that stands out and has the best product. However, there are hearing aid companies that do have the best technology for certain types of hearing loss. This is where the skill of an independent audiologist who works with several of the top manufacturers is most advantageous.
I often look at advertising for hearing aids. The truth is that the national franchise that is selling the latest and greatest is selling the same level of hearing aid technology as private audiologists, just under a different name and at a far higher price. Im disappointed when I hear what some folks paid for technology that I routinely sell for a thousand dollars less. My advice for you is to get an estimate of what it would cost for the hearing aids that are recommended for you and then compare that cost with others. Forget about the thousand dollar coupons, 50 percent discounts, phony research studies and fake evaluation periods for new technology. You need the final cost and the level of technology that is being recommended to make an accurate comparison. Finally, are you really going to spend thousands of dollars on a set of hearing aids when you can get the same technology fit by an audiologist for a lot less money? Here is a set of questions you can ask when purchasing new hearing aids: What level of technology is being recommended for you? Why is this level being recommended? How many channels do the hearing aids have? Channels allow for greater programming and fine tuning ability. The more channels you have, the greater the ability to adjust to your needs. For example, a 16-channel hearing aid is generally more technologically advanced than a six-channel hearing aid but, the prices can be the same. You would want the 16-channel aid, not the six-channel. How long is the warranty? Does it include loss and damage? How much are office visits? Who pays for batteries? Are the hearing aids rechargeable? If I return my hearing aids during the trial period, how much will it cost me?
Dr. Douglas Kloss is an audiologist with Midwest Audiology Center LLC, 4818 S. 76th St., Suite 3, Greenfield, WI 53220. For more information, call 414.281.8300 or visit midwestaudiology. net. By appointment only.
14
STRENGTH TRAINING FOR WEIGHT LOss sUCCEss continued from page 13
state without oxygen. Cardio exercise is generally done in an aerobic state with oxygen. Your body burns calories when using oxygen, so one might ask why strength training would burn more. The answer is that your body uses more oxygen in between sets, right after exercise and in the days following the strength training, than it does after cardio exercise. As soon as you are done with your cardio exercise, your body stops burning those calories and goes back to its normal state. When doing strength training, your body consumes the additional calories through a phenomenon called excess post-exercise oxygen consumption (EPOC), also known as afterburn. After a strength training session, your body uses oxygen to repair the muscles that you have just worked and returns your body to its normal state. This process lasts hours and sometimes days after resistance training. As mentioned, cardio and a healthy diet are still needed, but if you want to make significant progress towards your weight loss goals, start adding strength or resistance training to your workout regimen. You will boost your metabolism, feel stronger and lose inches faster than just doing cardio and eating healthy. Put all three together, and you have your recipe for weight loss success!
Courtney Fryatt, M.Ed., NASM-CPT, CI-CPT, WLS, is the owner of Fryatt Fitness and Nutrition, LLC. She is a weight loss specialist certified through NASM and The Cooper Institute. A former high school athletic director, she has also coached at the collegiate and high school levels, and is a certified personal trainer and certified TRX Suspension Training instructor. For more information, visit www.fryattfitnessandnutrition.com or call 262.422.5704.
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15
healthyKIDS
Teach children to be charitable

t is often during times of extreme devastation when children first see how communities can join together to help one another. Such efforts may be a childs initial exposure to charity while highlighting the importance of putting another persons needs before your own. But children need not be exposed to charity solely during times of tragedy. Teaching children to be charitable is one of the ways to help them become good citizens of the world. By helping others, parents can instill early on lessons of kindness, empathy and compassion into their sons and daughters. Children who are ready and willing to lend a helping hand may grow up to be more appreciative of what they have in their own lives. Whats more, they may learn to be selfless while assigning less value to material things. Youngsters who repeatedly see their own parents and other role models doing good and lending a helping hand may be more inclined to repeat that behavior, and giving will be the norm for them rather than the exception. To mold charitable children, families can employ the following techniques. StaRt LocaLLY. There are people right in your own community or on the street where you live who can benefit from a helping hand. Ask an elderly neighbor if he or she needs assistance with shopping for groceries or could benefit from your child taking
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in the garbage cans after pickup. Children can help shovel snow from sidewalks or do other age-appropriate tasks, such as place a carelessly strewn newspaper closer to a neighbors door. VoLuntEER as a FamILY. The entire family can get together and spend time working at a community-sponsored carnival or cleaning debris from an area beach. Volunteer work may be available at your childs school, where families can plant gardens around the property. When volunteering as a family, not only is your entire family helping to do good, but youre spending quality time together as well. MaKE cHaRItaBLE DonatIons. Let children see the solicitations for monetary donations that come in the mail. Read aloud the pleas for funds to help children and adults who may not have enough to eat or who may require medical care. This is an important lesson in humility and helps show children that not every person in the world is comfortable. Oncekids have read about the needs of others, involve them in the donation process. They can assist with sorting clothing and toys they may no longer need and then help bag it up and donate it to an agency that takes collected items. GIvE tHRougHout tHE YEaR. Charity need not be limited to the holiday season. Inform children that many people need throughout the year, and that volunteering is a year-round activity. MatcH KIDs cHaRItaBLE FunDRaIsIng. Encourage children to start their own fundraising efforts and match the funds they raise. Find companies that will also match the amount your children have raised. SEt up a gIvIng poLIcY. Children can learn the importance of giving at an early age by dividing their allowances and financial gifts into different categories. They can put one-third toward savings, one-third toward spending and one-third toward donations. If children do not have a lot of money in a piggy bank, they can donate their time, which many charities need as much as money.
Source: Metro Creative Connection.
16
Advantages of winter pruning

By Patti Beres
Your Your YourYard Yard Yardis is isour our ourBallgame! Ballgame! Ballgame! Your Your Your yard yard yardis is isour our ourballgame! ballgame! ballgame! Whats Whats Whatson on onyour your yourlawn? lawn? lawn?
everything from to the zenith of life itself. WellThis This Thisyear year yearsent play play play it it itsafer safer saferwith with withashes Be Be BeGreen. Green. Green. maintained, structurally sound trees are valuable assets to Earth Earth Earthfriendly friendly friendlylawn lawn lawnWhats care care careis is isa a aHome Home Home Run Run Run Whats Whats on on on your your your lawn? lawn? lawn? your landscape. They not only maintain and increase property for for foreveryone. everyone. everyone. values, but also help create and clean the oxygen we breathe,
or many people, dating back to earliest history, trees repre-
This This This Thisyear year year yearplay play play playit it it itsafer safer safer saferwith with with with provide shade and moderate temperatures, and become living Be Be Be Green Green Green . that a tree memories of special times in in our lives. It is safe to... say Our Our Ourfamily family familyserving serving serving yours yours yours in inthe the the place place place Earth Earth Earth Earth Friendly Friendly Friendly Friendly LAWN LAWN LAWN LAWN CARE CARE CARE CARE Solutions Solutions Solutions Solutions can often be thought of as an old friend. we we welive live liveand and andlove. love. love. In order to protect their long-term well-being, trees require Home Home Home Home Run Run Run Run for for for foreveryone. everyone. everyone. everyone. A A A A and deserve occasional care. The majority of tree damage can Over Over Over 25 25years years yearsby experience experience experience be 25 prevented proper pruning. The best time to yours evaluate, Our Our Our family serving family serving family serving yours yours care Natural, Natural, Natural, Healthy, Healthy, Healthy, Beautiful Beautiful Beautiful Lawns Lawns Lawns for (structural needs) and prune trees in Wisconsin is during the in in inthe the the place place place we we wethe live live live and and and love. love. love. winter (usually November to April) when tree is dormant. Fertilization Fertilization Fertilization & & &Weed Weed Weed Control Control Control Custom Custom Custom Customcare care care careat at at ataffordable affordable affordable affordableprices. prices. prices. prices.
Drought Drought DroughtDamage Damage DamageRestoration Restoration Restoration The of tree damage can Aeration Aeration Aeration & & &majority Seeding Seeding Seeding Over Over Over Over 25 25 25 25 years years years years experience experience experience experience | ||| Natural, Natural, Natural, Natural, Healthy, Healthy, Healthy, Healthy, Beautiful Beautiful Beautiful Beautiful Lawns Lawns Lawns Lawns | | | | Fertilization Fertilization Fertilization Fertilization & & & & Weed Weed Weed Weed Control Control Control Control Grubs, Grubs, Grubs, Japanese Japanese Beetles Beetles Beetles & & &Insect Insect Insect Treatment Treatment Treatment beJapanese prevented by proper pruning. Drought Drought Drought Drought Damage Damage Damage Damage Restoration Restoration Restoration Restoration | ||| Aeration Aeration Aeration Aeration & & & & Tree Tree Tree & & &Shrub Shrub Shrub Services Services Services The best time to prune trees in Seeding Seeding Seeding Seeding | |||Grubs, Grubs, Grubs, Grubs, Japanese Japanese Japanese Japanese Beetles Beetles Beetles Beetles & & & &Insect Insect Insect Insect Buckthorn Buckthorn BuckthornRemoval Removal Removal Treatment Treatment Treatment Treatment| |||Tree Tree Tree Tree& & & &Shrub Shrub Shrub ShrubServices Services Services Services| |||Buckthorn Buckthorn Buckthorn Buckthorn Wisconsin is during the winter State State State Licensed, Licensed, Licensed, Certied Certied Certied & & &Insured Insured Insured Removal Removal Removal Removal | |||State State State State Licensed, Licensed, Licensed, Licensed,Certied Certied Certied Certied& & & &Insured Insured Insured Insured
(usually November to April) Special Special Offer! Offer! Offer! whenSpecial the tree is dormant. Mention Mention Mention Mention this this this this ad ad ad ad for for for for a a a a
seasonal service seasonal service seasonal service seasonal service discount discount discount discount
Insect and disease activity
Call Call Call us us us now now now 262.361.4034 262.361.4034 262.361.4034 Team Team Teamup up up with with with us us ustoday today todayfor for forpruning pruning pruning www.begreenlawncare.org www.begreenlawncare.org www.begreenlawncare.org Free Free Free Free Assessment/Free Assessment/Free Assessment/Free Assessment/Free Estimate Estimate Estimate Estimate www.begreenlawncare.org www.begreenlawncare.org www.begreenlawncare.org www.begreenlawncare.org and and andwinter winter winterlandscaping landscaping landscapingneeds! needs! needs!
Call Call Call Callnow now now nowfor for for forfall fall fall fall& & & &winter winter winter winterservices! services! services! services!
May May May Mayall all all allyour your your yourwinters winters winters wintersbe be be bewhite white white white Team Team Team up up up with with with us us us today, today, today, call call call 262.361.4034 262.361.4034 262.361.4034 Team Team Team Up Up Up with with with Us Us Us Today! Today! Today! and and and andall all all allyour your your your lawn lawn lawn lawn care care care care Be Be Be Be Green! Green! Green! Green!
Earth Earth Earth EarthFriendly Friendly Friendly FriendlyLAWN LAWN LAWN LAWNCARE CARE CARE CARESolutions. Solutions. Solutions. Solutions.
Free Free FreeAssessment/Free Assessment/Free Assessment/FreeEstimate Estimate Estimate
Most insects that live in trees and attack or transmit diseases are dormant during this time of the year. Timing to prune in winter is especially critical for reducing the likelihood of spreading oak wilt and other tree diseases like Dutch elm disease. Oak wilt, a common, devastating fungal disease that has been present in Wisconsin for a century or more, spreads from tree to tree through sap-feeding beetles that are attracted to freshly pruned or injured trees and root grafts between neighboring trees. Oak wilt causes the water and nutrient-conducting channels in the tree to plug up and fail. Once a tree is infected, water and stored nutrients cant move upward from
continued on page 19 www.naturespathways.com
262.361.4034 262.361.4034 262.361.4034

Winterizations Winterizations Winterizations Winterizations/ / / /Aerations Aerations Aerations Aerations/ / / /Seeding Seeding Seeding Seeding Earth-Friendly Earth-Friendly Earth-Friendly Earth-FriendlyIce Ice Ice IceMelt Melt Melt Meltand and and andMore More More More
Is Is Isyour your yourlawn lawn lawnready ready readyfor for forthe the thelong long longwinters winters wintersnap? nap? nap?
Visit Visit Visit Visitour our our ourupdated updated updated updatedwebsite website website websiteat at at at www.begreenlawncare.org www.begreenlawncare.org www.begreenlawncare.org www.begreenlawncare.org
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Flavor up your holiday desserts with

By Jackie Zach
he holidays are upon us. Can you believe it? Tis the season for baking and sharing our creations with others. Have you ever considered making your holiday treats with extra virgin olive oil, nut oils or aged balsamic vinegar? Its easy and delicious! The secret is to use a high-quality oil or balsamic vinegar. Just like you want to cook with a wine that you like to drink, the same holds true for extra virgin olive oil, balsamic vinegar and nut oils. Use a quality extra virgin olive oil that you would use on your salads or for dipping. You can definitely taste the difference in your cooking and baking. Does your recipe call for vegetable or another type of oil? Substitute the same amount of extra virgin olive oil for the vegetable oil. Make it fun by experimenting with some of the flavored extra virgin olive oils or nut oils. How would your recipe taste if you tried substituting orange, lemon, vanilla or cinnamon extra virgin olive oil? Would a high-quality nut oil like almond, hazelnut or walnut oil take your dessert to the next level? Holiday treats made with balsamic vinegar really? Really! An aged balsamic vinegar adds a bit of tang to the sweetness of a dessert for a very adult taste. A simple Balsamic Chocolate Truffle recipe like the one below from Giada De Laurentiis, courtesy of www.foodnetwork.com, calls for balsamic vinegar. What if you substituted a raspberry, cherry or pomegranate balsamic vinegar for the regular balsamic vinegar? It sounds delicious, doesnt it? Try using extra virgin olive oils, nut oils and aged balsamic vinegars to create memorable, mouth-watering desserts to enjoy with your family and friends this holiday season!
Balsamic Chocolate Truffles

( Recipe courtesy Giada De Laurentiis) Makes: 36 truffles
Ingredients: 8 ounces dark chocolate, chopped cup cream 2 teaspoons balsamic vinegar cup cocoa powder Directions: 1. Melt the chocolate and cream in a double boiler over hot but not simmering water. 2. Place melted chocolate in a small bowl, stir in the balsamic vinegar and cool the chocolate in the refrigerator for 1 hour. 3. Remove the chocolate from the refrigerator and let sit at room temperature for 2 hours, until firm but moldable. 4. Use a teaspoon to scoop out chocolate, shape it into balls about the size of a cherry and set the chocolate balls on a parchment-lined tray. 5. Place the cocoa powder in a small shallow dish. Place six truffles at a time in the cocoa powder, roll the truffles around to coat and return the coated truffles to the baking sheet. Continue with the remaining truffles. 6. Place the truffles in a serving dish or airtight package.
Jackie Zach is the owner of The Oilerie Brookfield, an Olive Oil Bar store that specializes in extra virgin olive oil, aged balsamic vinegars and nut oils. In addition, they also carry specialty pastas, salts, Italian olive salad, and other gourmet and beauty products made with olive oil. They have cooking demonstrations and tastings from September to May. For more information, call 262.786.3000, email brookfield@oilerie.com or visit www.oilerie.com/brookfield.
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ADVANTAGEs OF WINTER PRUNING continued from page 17
the root system, causing the trees leaves to wilt and fall. Red oaks, which include red, pin and black oak, are particularly vulnerable to this disease. Once infected, the tree faces quick death, often within one month. Prevention is the best defense against this disease. During winter, it is safer to prune trees like oaks and elms without having to worry about making them targets for these pests. In addition, tree wounds have a better chance of sealing in early spring before the majority of pests and diseases become active.
Dysfunctional limb identication
THE OILERIE BROOKFIELD

A Great Holiday Gift-Giving Destination
Each tree species has a unique form and structure that needs to be maintained. If damaged or dead limbs need to be removed, the overall structure of the tree must not be changed; doing so can weaken the physical strength of the tree. Without leaves on a tree, the structure can be assessed easily and corrected where necessary.
Obvious structural damage
Torn, crossed or stacked branches are all structurally dysfunctional and can cause health issues within a trees canopy. Without leaves, these problems are much easier for arborists to identify. For example, maples, lindens and hackberries are genetically inclined to develop co-dominant branches, which are poorly attached to the tree. It is easily identified and corrected when the trees are young, but if not corrected early, they become prone to breakage, which becomes a hazardous and more expensive situation for the tree owner later on. Pruning in the winter season enables a more complete health assessment and easy access to perform needed services. It may be difficult to see this structural disorder when leaves are on the tree, but it is obvious for the trained arborist in the winter season.
Less foliage, less weight
When we prune during the growing season, new leaf tissue and bark tissue are continually being added to the branches. A limb may weigh five times more in the summer months than during the dormant season. This extra weight is not present in the winter, lessening the potential of pruning cuts to rip or tear, which can minimize accidental damage.
We travel to Italy and personally meet with our producers, literally hand selecting the extra virgin olive oils and aged balsamic vinegars that we sell in our store. With this unique arrangement, we control the quality and, more importantly, the freshness of our oils. Our expert staff will guide you to the extra virgin olive oils that will be perfect for you. We will then hand bottle your selections, one at a time, for maximum avor and freshness. Experience the difference today!
Tree energy acquisition
During the summer, leaves are creating the food for the trees. When we prune limbs at that time, we are reducing the trees ability to generate energy and resources to survive. In the winter, the energy impact on the tree is significantly reduced. Cold temperatures mean you cant smell the roses, but the beauty and majesty of your trees are there for your enjoyment all year long. Now is the time to take simple steps to insure they will be there for years to come!
Patti Beres is the owner of Be Green Lawn Care, LLC, specializing in earth-friendly lawn care solutions. Holistic practices and organic-based products provide the foundation for nutrition-conscious yard care, keeping lawns green and weed free in a greener way. Be Green Lawn Care is family owned and operated with over 25 years of expertise and quality service. Contact Patti today to schedule your winter tree pruning! For more information, call 262.361.4034, email beres@begreenlawncare.org or visit www.begreenlawncare.org.
17125C W. Bluemound Road, Brookeld 262-786-3000 Hours are M-F 10am7pm, Sat 10am-5pm and Sun 11am-4pm
An Olive Oil Bar Store
Bring this ad in and receive a free jar of bread dipping spice blend.
19
Holiday fabric care

By Sam Kim
ressing up goes with holiday festivities! We adorn ourselves, our homes and our tables with the brightest colors, best linens, finest table cloths and most elegant table runners. Vintage heirloom and new, holiday coverings are embroidered, sewn, woven and decorated with metallic threads, beads, sequins, rhinestones and more. Heres how to take care of these festive items:
Happy Holidays
from the staff of The Natural Boutique!
Join us for Glamour Days on December 14th
Everything that sparkles is 20% off or more!
DECEMBER 14TH & 21ST Sing a Christmas carol at the time of purchase and you will receive 10% off any regular priced item. Bring in a food donation for the local food pantry and we will sing to you!
EmBRoIDERED pIEcEs: Handle with care! For heirloom pieces, start by vacuuming with a nylon stocking over the extension, both sides if possible. Stop there if thats good enough. Otherwise, proceed with caution to actually clean the item. Light cleaning with a mild detergent may be suitable if the embroidery doesnt bleed. Check for colorfastness by using a wet, clean, white cloth or cotton swab, rubbing very gently across the fabric. If any color comes off, proceed to dry clean. To hand launder embroidery or any special fabric, use a mild liquid detergent dissolved in a very deep sink or tub filled with cold water. Liquid dissolves better than powder, leaving less residue. Immerse the item completely, agitating very gently. Let sit for 10 minutes, drain and then refill with clean water. Repeat several times until no soap remains. Afterwards, taking care not to stretch or bend the item, blot the piece gently or roll in a thick towel, and allow to dry flat. Never wring or twist an embroidered item. REaD anD FoLLoW caRE InstRuctIon LaBELs: Its always a good rule of thumb to read the labels on all fabrics carefully and follow manufacturers instructions! TuRn InsIDE out: When laundering any decorated item, whether screen printed, beaded, sequined, glued or stitched, zip or button it up, turn it inside out and then follow manufacturers instructions on
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M, Tu, W, F 10-5:30; Th 10-7; Sat. 10-5; Open Sunday, Dec. 15 and 22 from 11-3; Christmas Eve 10-2; Closed Christmas Day
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the label usually hand or machine wash gentle, or dry clean. For beaded items, dry flat. Hot dryers could melt the decorations.
Spot-tREat staIns ImmEDIatELY: Have appropriate spot-
laundered, using a gentle liquid soap in cold water, and dried flat. Never wring out wool and always dry flat. Avoid bleach, hot dryers and hot irons.
DamasK: A beautiful, elaborately patterned woven fabric with
cleaning solutions for different kinds of fabrics on hand. Heres how to address various kinds of stains. Fresh protein stains (cheeses, dips, gravies, blood) are best removed by soaking or gently agitating in cold water. Never use hot water, as it cooks the protein, making it harder to remove. Fresh tannin stains (cranberries, beer, liquor, coffee, tea, soft drinks) come out best with the hottest water recommended for the fabric, always using laundry soap. Bar or flake soaps tend to set stains, rather than remove them. Oil-based stains (butter, salad dressing, mayonnaise) are best pre-treated with a solvent-based remover like Spray n Wash or Shout. Pumpkin pie stains contain protein plus other kinds of molecules; tackle the protein first with an agitated cold-water treatment, pre-soak a half hour, then proceed to launder in warm, not hot, water, with detergent. Red wine stains on washable fabrics should be diluted with club soda or cool water, sprinkled liberally with salt and then rinsed again with water. A borax paste applied for 15 to 30 minutes, prior to laundering, will take out set wine stains. Repeat immediately, if needed dont allow to dry between washings.
long threads that catch and reflect light, often used for linens, damask can be made from linen, cotton, silk, wool or synthetic fibers. Linen or cotton damask can be carefully hand washed and dried in a dryer, removing while still damp before ironing. Silk or wool fiber damask should be dry cleaned only. Use a protective cloth if pressing is needed.
LacE: Delicate, net-like fabric made with cotton or synthetic
fibers, lace should be hand washed with cool water and mild detergent. Zip or button lace garments completely, and clean gently to avid rips, tears and distortions to the fibers. Rinse well and dry flat, never in a dryer. Use a thick white towel under and press cloth on top if pressing is needed.
VELvEt anD vELvEtEEn: Always dry clean. Hand steaming the backside or hanging in a steamy bathroom can help remove wrinkles.
Sam Kim, engineer and father, is owner of Natural Cleaners, an environmentally responsible business. With six locations throughout Milwaukee, you can keep your holiday fabrics in top condition using the environmentally friendly wet cleaning way. Visit them in Brookfield, Bayside, Hales Corners, the Historic Third Ward, Wauwatosa and Thiensville. Hours are 7 a.m. to 7 p.m. weekdays and 8 a.m. to 5 p.m. Saturdays. For more information, call Sam at 414.897.2687 or visit www.naturalcleaners.com.
ALpaca, casHmERE anD WooL: These natural protein fibers are best dry cleaned, but if the label says so, may be hand
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Traditional Dry Cleaning Uses very harsh chemicals. Can have harmful effects on our environment. Leaves your clothes with that dry cleaner smell. Strong chemicals may shorten the life of your garments.
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Shirts, pillows, wedding dresses, leather and alterations excluded.
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Natural Dry Cleaning Uses gentle, natural products. We do not pollute our water, soil or air. No chemical smell or transfer to our customers or workers. Our gentle process means your items get cleaner and will last longer.
Hales Corners 5301E S. 108th St. 414-529-5388 Historic Third Ward 411 E. Buffalo St. 414-431-0932 Wauwatosa 6650 W. State St. 414-778-0014
Thiensville 108 East Freistadt Rd. 262-242-0221
Brookeld 13175 W. Bluemound Rd. 262-432-0102
Bayside 8828 N. Port Washington Rd. 414-352-7610
www.naturalcleaners.com Store Hours: Monday-Friday: 7:00 a.m. to 7:00 p.m. Saturday: 8:00 a.m. to 5:00 p.m. Sunday: CLOSED
21
whatsGROWINGon?
How Growing Power keeps growing

Twenty years and growing
By Will Allen
his month, we celebrate twenty years of growing food, growing community, Growing Power. In 1993, when I opened Wills Roadside Market, I never dreamed it would blossom into the nationally recognized organization of today, Growing Power. Where I once grew a couple acres of produce with neighborhood youth, my team and I are now producing millions of pounds of produce annually! This fall alone, we had a bumper crop of carrots. For us, that means the 250,000 pounds of carrots we were expecting has actually doubled! So what are we going to do with 500,000 pounds of carrots? Feed it to our community, of course! Milwaukee Public Schools will use a large portion of our harvest as part of a new local vegetable medley they are introducing to the district. Other southeastern school districts will receive our carrots, too, as we distribute through Southeastern Wisconsin Sysco, whose land we are using to grow these larger crops. We will also offer these carrots and a variety of other locally grown products at our new Winter Farmers Market located at our warehouse facility, 13111 W. Silver Spring Drive in Butler, Wis. Our new winter market is open for business Saturdays only from 8 a.m. to noon, October 26 through April 19, 2014 (excluding the following dates: Nov. 30, Dec. 28, Jan. 18, Feb. 15 and Mar. 22, due to holidays and workshops). Our Winter Farmers Market is another example of how we are constantly looking for new and improved ways of helping our community access the food we produce. In addition to the Winter Farmers Market, we are also introducing a Winter Community Supported Agriculture Basket, including the option to purchase tilapia fish. We believe the consumption of locally raised fish is extremely important, especially given the rising
22
risk of contamination, whether its mercury in Lake Michigan or radioactive elements in the Pacific Ocean. At the Growing Power Community Food Center in Milwaukee, we are raising over 100,000 fish. Our customers have many options for purchasing our market baskets, whether its signing up for a full season or purchasing on a week to week basis, and we have now made our fish available through this program. As we celebrate our twenty years of work in the community this month, we welcome your ideas and input on how we may continue to support our community by helping everyone gain equal access to healthy, high-quality, safe and affordable food. For the past two decades, we have provided hands-on training, on-the-ground demonstration, outreach and technical assistance through the development of Community Food Systems that help people grow, process, market and distribute food in a sustainable manner. We welcome your ideas. What improvements would you make? Support our work and the community you live in. Let us know your thoughts. Dont forget to check out our workshop training schedule on our website: www.growingpower.org. The 2014 dates are: Jan. 18-19, Feb. 15-16, Mar. 22-23, Apr. 26-27, May 17-18 and June 21-22. Three-day aquaponic workshops are available during each of these weekends beginning on the Friday preceding the workshop. Visit us at our urban farm on W. Silver Spring Drive to learn more about the programs we offer onsite and throughout Milwaukee, in partnership with schools, community centers, businesses and more!If you have an idea for an educational program or would like to share your own experiences and stories with me, please shoot me an email atWill@growingpower.org.I would love to hear from you!
Address holiday weight gain with TCM

By Sean Tsang, LAc
n the midst of the holiday season, we continue to find ourselves surrounded by not only family and friends, but also a lot of delicious food. Along with all the good things we gain this time of year, most of us gain a few pounds, too! For some, the weight gained can be worked off easily in the New Year. For a person with good digestive functions, weight gained due to overeating is usually stored in the body as fat. This form of weight gain can be reversed through portion control and exercise. Unfortunately, for people with relatively poor digestive functions, losing weight is not as easy. Working out and controlling portions alone may not be effective. Excess weight for these people is usually stored in the body both as fat and as pathological dampness accumulation.
What is dampness?
SPECIALIZING IN: Back and Neck Pain Seasonal Allergies Digestive Issues Hormonal Imbalance Infertility
SeanTsang, Tsang LAc Sean Mequon, WI TsangAcupuncture.com (262) 821-2825
continued on page 27 www.naturespathways.com December 2013 | Natures Pathways
& WELLNESS WELLNESSCENTER CENTER
ACUPUNCTURE ACUPUNCTURE
Fluid that enters into the body normally only stays in the body for a certain amount of time and then gets discharged via urination, sweating, breathing and excretion. When too much fluid stays in the body for too long, it becomes a pathological condition. This condition is known in Chinese medicine as pathological dampness accumulation. Under these conditions, excessive body fluid (i.e., dampness) gets caught in the layer between the skin and the muscles, as well as in other parts of the body, such as in the lungs. This dampness, depending on the degree of stickiness, may be as diluted and watery as nasal mucus or as solid and firm as stone. Phlegm, for example, is a form of dampness. Cholesterol is considered a more condensed form of dampness. Kidney and gallbladder stones are examples of an extremely condensed form of dampness. Under
When too much uid stays in the body for too long, it becomes a condition known in Chinese medicine as pathological dampness accumulation.
Tsang
23
The skinny on your psoas

By Hope Zvara
ur hips, more specifically our hip flexors, are an area of the body that is often misused and misunderstood. Hip flexors are a skeletal muscle group that allows us to move our thighs up and down. Of this group, the largest is the psoas (so-az). The psoas is a muscle that runs from the inside of the upper femur through the inner hip, passes through the abdomen, and attaches to the last rib and to the lower vertebrae. Spanning 16 inches in length, this guy is the longest and thickest muscle in the body.
Work on good posture. Poor posture can cause this pesky
So whats the deal?
Well for starters, many confuse this mover muscle for a core stabilizer. Basically, they use the hip flexors (including the psoas) to help them participate in core exercises that involve holding the body in place. This kind of exercise, however, is a job better suited to the transversus abdominus and pelvic floor, our deep core muscles. What the psoas should be used for are things like lifting the leg, walking and such. What exercise enthusiasts often forget is that they need muscles to keep them stable a foundation, so to speak. That foundation must first be found in order to be successful in other areas. As a yoga teacher, I often tell my students that if one cannot be stable, then one is not ready to be mobile. Flailing body parts in core work is a sure red flag for me that there is hip flexor misuse. Too much sitting or over-activity of the hips are possible causes of issues. And if there arent issues now, there most likely will be later. Our psoas is a muscle that many times is responsible for issues like back, neck and jaw pain, teeth grinding and leg-length discrepancies. It can cause sciatica, difficulties breathing (it pulls on the lungs and diaphragm) and even PMS symptoms (it pins the uterus when too tight). And, of course, its often responsible for plain ol hip pain.
muscle to pull down on the upper body, and lead to a collapsed upper spine and rib cage. This can cause digestive issues. Stop doing things like back core work and push-ups (unless you have been taught proper deep-core mechanics). Movements like these will only wreak havoc on this poor muscle, which is not designed to do jobs like that. Most people are caught superficially in the core, relying on whatever is most easily accessible and at the surface. Or they rely on muscles that are already tight and depend on them to get the exercise done. Really, this does more harm than good. Practice deep-release exercises. Many of these are very simple, and help restore the tone and function in the psoas. You can, for example, get in the fetal position and rock gently to help release deep-seated emotion. You can rest with your legs on the seat of a chair. Or, you can get in the constructive rest pose, lying on your back with the knees raised together comfortably. Surprisingly, these poses are best and most viable when practiced calmly for 10 to 15 minutes. This allows the proper tone and function to come back to this muscle. In addition, gentle walking is also a great avenue to try. Do not confuse powerwalking or running with a gentle stroll! Think you might have a psoas issue? Youre probably right. However, pain does not have to be a life sentence, especially if it revolves around the psoas. Still, you must be committed to the slow de-layering process that the psoas requires, and to possibly changing habits and digging into long-repressed, deep-seated emotion in order to find balance here again.
Hope Zvara is a yoga teacher, trainer and functional fitness expert. Creator of Core Functional Fitness, Hope specializes in yoga, core work and functional movements. She helps yoga students, yoga teachers and a variety of fitness professionals experience a true mind-body connection through yoga and core functional movement and principles. For more information, visit www.coppertreewellnessstudio.com.
So what can I do to take care of my psoas?

Sitting too long will deplete your vital energy supply.
For starters, try to limit the amount of sitting time you have.
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HOW GROWING POWER KEEPs GROWING continued from page 22
Our National Training and Community Food Center is located at 5500 W. Silver Spring Drive, Milwaukee, WI 53218. We welcome you to visit and tour our urban farm. Daily tours are offered at 1:00 p.m. and cost $10/person. For tours of 10 people or more, call 414.527.1546 to schedule a group tour. Educational volunteer opportunities are available!
Will Allen, son of a sharecropper, former professional basketball player, ex-corporate sales leader and longtime farmer, is recognized as among the preeminent thinkers of our time on agriculture and food policy. The founder and CEO of Growing Power Inc., a farm and community food center in Milwaukee, Wisconsin, Allen is widely considered the leading authority in the expanding field of urban agriculture. At Growing Power and in community food projects across the nation and around the world, Allen promotes the belief that all people, regardless of their economic circumstances, should have access to fresh, safe, affordable and nutritious foods at all times. Using methods he has developed over a lifetime, Allen trains community members to become community farmers, assuring them a secure source of good food without regard to political or economic forces. In 2008, Mr. Allen received the prestigious MacArthur Genius grant for his efforts to promote urban sustainable food systems. Later, in 2010, Mr. Allen joined First Lady Michelle Obama as she launched the White Houses Lets Move campaign to address issues affecting American youth and the risk of obesity. In 2010 Allen was also recognized as one of TIME magazines 100 Most Influential People in the World. Since then, Mr. Allen has received numerous awards and recognitions, including the James Beard Award in 2011, the NCAA Theodore Roosevelt Award (2012) as well as the NEA Security Benefit Corporation Award for Outstanding Service to Public Education in 2012 for his work with children, teachers and schools. On May 10th, 2012, Will Allen became a published autobiographer. Read his book, the Good Food Revolution. This article was co-authored by Leana Nakielski, freelance writer.
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Hope is a yoga teacher, trainer and functional tness expert. As creator of Core Functional Fitness, Hope specializes in yoga, core work and functional movements; she helps yoga students, yoga teachers and a variety of tness professionals experience a true mind-body connection through yoga and core functional movement and principles.
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herbBLURB
Milk thistle
(Silybummarianum)
ilk thistle is a flowering herb native to the Mediterranean region. It has been used for thousands of years as a remedy for a variety of ailments and, historically, was thought to have protective effects on the liver and improve its function. Today, its primary folk uses include liver disorders such as cirrhosis and chronic hepatitis, and gallbladder disorders. Other folk uses include lowering cholesterol levels, reducing insulin resistance in people who have both Type 2 diabetes and cirrhosis, and reducing the growth of breast, cervical and prostate cancer cells. Silymarin, which can be extracted from the seeds (fruit) of the milk thistle plant, is believed to be the biologically active part of theherb. The seeds are used to prepare capsules, extracts, powders and tinctures.
side effects. Milk thistle can produce allergic reactions, which tend to be more common among people who are allergic to plants in the same family (e.g., ragweed, chrysanthemum, marigold and daisy). Milk thistle may lower blood sugar levels. People with diabetes or hypoglycemia, or people taking drugs or supplements that affect blood sugar levels, should use caution. Tell all your health care providers about any complementary health practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.
Source: National Center for Complementary and Alternative Medicine (NCCAM), Herbs at a glance, NCCAM website. References: Agency for Healthcare Research and Quality.Milk Thistle: Effects on Liver Disease and Cirrhosis and Clinical Adverse Effects. Evidence Report/Technology Assessment no. 21. Rockville, MD: Agency for Healthcare Research and Quality; 2000. AHRQ publication no.01-E025. Fried MW, Navarro VJ, Afdhal N, et al. Effect of silymarin (milk thistle) on liver disease in patients with chronic hepatitis C who failed interferon therapy: a randomized, placebo-controlled trial.JAMA.2012;308(3):274282. Ladas E, Kroli DJ, Kelly KM. Milk thistle (Silybum marianum). In: Coates P, Blackman M, Cragg G, et al., eds. Encyclopedia of Dietary Supplements. New York, NY: Marcel Dekker;2005:467-482. Milk thistle. Natural Medicines Comprehensive Database. Accessed at www. naturaldatabase.com on October 7,2009. Milk thistle (Silybum marianum), silymarin. Natural Standard Database Web site. Accessed at www.naturalstandard.com on October 7,2009. Milk thistle fruit. In: Blumenthal M, Goldberg A, Brinckman J, eds.Herbal Medicine: Expanded Commission E Monographs. Newton, MA: Lippincott Williams & Wilkins;2000:257263. National Center for Complementary and Alternative Medicine.Hepatitis C: A Focus on Herbal Supplements. National Center for Complementary and Alternative Medicine Web site. Accessed atnccam.nih.gov/health/hepatitisc on July 18,2012. Rambaldi A, Jacobs BP, Gluud C. Milk thistle for alcoholic and/or hepatitis B or C virus liver diseases. Cochrane Database of Systematic Reviews.2007;(4):CD003620. Seeff LB, Curto TM, Szabo G, et al. Herbal product use by persons enrolled in the hepatitis C antiviral long-term treatment against cirrhosis (HALT-C) trial.Hepatology.2008;47(2):605612.
What the science says
Previous laboratory studies suggested that milk thistle may benefit the liver by protecting and promoting the growth of liver cells, fighting oxidation (a chemical process that can damage cells) and inhibiting inflammation. However, results from small clinical trials of milk thistle for liver diseases have been mixed, and two rigorously designed studies found no benefit. A 2012clinical trial, co-funded by NCCAM and the National Institute of Diabetes and Digestive and Kidney Diseases, showed that two higher-than-usual doses of silymarin were no better than placebo for chronic hepatitis C in people who had not responded to standard antiviral treatment. The 2008 Hepatitis C Antiviral Long-Term Treatment Against Cirrhosis (HALT-C) study, sponsored by the National Institutes of Health (NIH), found that hepatitis C patients who used silymarin had fewer and milder symptoms of liver disease and somewhat better quality of life but no change in virus activity or liver inflammation.
Side effects and cautions

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In clinical trials, milk thistle appears to be well tolerated in recommended doses. Occasionally, people report various gastrointestinal
ADDREss HOLIDAY WEIGHT GAIN WITH TCM continued from page 23
certain conditions, the cells inside the sticky mass may even change nature and turn into tumors. Lymphoma is an example. With persistent dampness accumulation and high cholesterol, high blood pressure and diabetes, a person will have a much increased chance of experiencing cardiovascular problems.
The most visible sign of pathological dampness accumulation is an increased roundness of the body from the waist down.
is felt. Acupuncture is very effective in working off abdominal fat accumulation, particularly soft fat. Acupuncture for weight loss works fastest for those with a higher metabolism. If a person with a dampness accumulation problem wishes to lose weight, acupuncture treatment often brings better results when combined with herbal treatment. Weight loss can be a complicated process because weight gain is not always a direct result of overeating. There are many factors medical, constitutional or dietary that may contribute to weight gain and hinder weight loss. Consult with your medical doctor to make sure you dont have any medical complications resulting in weight gain. Try dietary change and exercise programs first. If those dont bring you the desired results, give acupuncture and Chinese herbs a try!
Sean Tsang is a licensed acupuncturist and owner of Tsang Acupuncture & Wellness Center in Mequon. He completed his masters degree at the Midwest College of Oriental Medicine, in addition to studies at Marquette University, and in Hong Kong and China. Sean is proud to be a third generation Chinese medicine practitioner. He specializes in seasonal allergies, back pain, womens health and weight loss. For more information, call 262.821.2825 or visit www.tsangacupuncture.com.
Spotting dampness accumulation
The most visible sign of pathological dampness accumulation is an increased roundness of the body from the waist down. Edema around the ankles and on the legs is probably the most palpable sign. Often, however, the signs and symptoms are more subtle and insidious. If you have feelings of heaviness and sleepiness after meals, you may have a dampness accumulation condition. Some people will also feel phlegmy in the throat with chest tightness. Others may see hair loss. Some may experience frequent bloating and diarrhea. A more persistent craving for sweets and fatty foods is also common.
Addressing dampness accumulation
If you think you have pathological dampness accumulation, consider trying the following: DIEtaRY HaBIt cHangEs: It is known that if a person is prone to dampness, this condition can be worsened or prolonged by excessive intake of water, alcohol, cheese and cold drinks. You can start to address dampness accumulation by avoiding overconsumption of these foods and drinks. Further, avoid eating too many sour, cold or greasy foods. These tend to cause increased dampness. CHInEsE HERBaL REmEDIEs: Avoiding the foods mentioned earlier will help reduce dampness, but only when the dampness condition is mild. When dealing with more severe conditions, Chinese herbal medicines can help resolve the dampness, improve digestive function and strengthen your qi energy. A Chinese herbal doctor can customize an herbal formula based on the location of dampness accumulation and the level of qi deficiency in a person. Following an herbal doctors guidance and supervision in using herbs is highly recommended. Misuse may cause undesired results. SWEatY EXERcIsEs: Another way to lose weight by addressing dampness accumulation is through sweaty exercises. Sweating while exercising aids in weight loss by discharging dampness through the pores. These exercises will also help burn fat. To work up a good sweat, you may start your workout with a hot sauna. Sweating is a great way to get the dampness out of your body, so get sweaty, please! AcupunctuRE: Regular acupuncture treatment can help bring the bodys entire balance to a higher level. Acupuncture treats a person by freeing, promoting and stimulating a persons internal self-regulating mechanism. For those with dampness propensity, the endocrine and digestive systems are often in imbalance. Through acupuncture treatments, the body will bring itself towards optimal balance. Excessive appetite is suppressed; metabolism increases; intestinal movements are more active; fats are dissolved; and more energy
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Why is it important to identify and treat sleep apnea?

By Dr. Catherine Loomis and Karen Block
ou may have a father, sister or friend who went for an overnight sleep study and was diagnosed with sleep apnea. Perhaps when that person comes for an overnight visit, you notice that they bring their CPAP to help them breathe better while sleeping. If you dont know of anyone with sleep apnea personally, you may have heard about sleep apnea in the media: for example, how sleep apnea contributed to the death of football star Reggie White. What you may not know is that sleep apnea is still a very underdiagnosed and undertreated condition. What is sleep apnea? Obstructive sleep apnea, the most common type, is when your airway collapses temporarily many times during the night. When you sleep, the muscles in the airway relax. This can block or narrow the airway for 10 seconds or more at a time. In severe cases, this can happen hundreds of times per night. The person with sleep apnea may not know this is occurring, but can be very sleepy and fatigued during the day. Why is it important to identify and treat sleep apnea? Wed like to provide you with points to consider that make the case for taking suspicions of sleep apnea seriously. SLEEp apnEa anD HYpERtEnsIon aRE RELatED. A study funded by the National Heart, Lung and Blood Institute (NHLBI), Sleep Heart Health Study, which was published in 2000, looked at a very large sample of healthy middle-aged adults. It found that those with sleep apnea had a 45 percent greater risk of hypertension. The study also found that the more severe the sleep apnea, the greater the risk of hypertension. It is important to note that blood pressure will go up in an individual with sleep apnea. When a person is not breathing, the oxygen levels in the body fall and excite receptors that alert the brain. In response, the brain sends signals through the nervous
blood pressure will go up in an individual with sleep apnea. When a person is not breathing, the oxygen levels in the body fall
system and essentially tells the blood vessels to tighten up in order to increase the flow of oxygen to the heart and brain. SLEEp apnEa anD cancER maY BE RELatED. (This is a new line of research; so new that conclusions cant be drawn at this time.) One of the things that happens with sleep apnea is that when an individual doesnt breathe, the oxygen levels in the blood decrease. The Wisconsin Sleep Cohort Study, which was published in 2012, found that tumors in mice grew more quickly when they were intermittently deprived of oxygen. What about in people? There have been several studies with mixed results. One study presented at the European Respiratory Society Annual Congress this year looked at individuals with melanoma and sleep apnea. Researchers measured both the aggressiveness of their tumors and the severity of their sleep apnea. They found that the more aggressive the tumor, the more severe the sleep apnea. CPAP Is EFFEctIvE! A study published by the New England Journal of Medicine in 2011 looked at a sample of 86 patients with sleep apnea and metabolic syndrome. Metabolic
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syndrome involves a constellation of symptoms, including high blood pressure, blood sugar, cholesterol and abdominal fat. Half the sample was given continuous positive airway pressure (CPAP) devices for three months, then they were switched to a fake CPAP (CPAP with invisible holes cut into it). The other half of the sample received the fake CPAP first and then the real one. For the group receiving the real CPAP, 11 percent no longer met criteria for metabolic syndrome, whereas in the sham group, there were a number who developed symptoms. This is a small sample of the research out there on the consequences of sleep apnea and the benefits of treating it. These studies show the importance of making sure that sleep apnea is not a problem for you. How do you find out if you have sleep apnea? Some of the signs are snoring, waking gasping or choking, a bed partner witnessing pauses in breathing and daytime sleepiness. If you think you might have sleep apnea, you can talk to your doctor or take a free home sleep screening.
Dr. Catherine Loomis is a licensed psychologist and is certified in behavioral sleep medicine. She is part of the Comprehensive Sleep Clinic of Wisconsin, which is an independent collaborative effort of Endeavor Therapy & Sleep Center, Alliance ENT and Restorative Sleep, located at 201 N. Mayfair Road, Suite 505, in Milwaukee. For more information, call 414.698.2654, or visit www.restorativesleep.net or www.endeavortherapyandsleep.com. Karen Block is the owner/ administrator of Endeavor Therapy & Sleep Center, 11649 N. Port Washington Road in Mequon, a sleep diagnostic facility that is working to educate people on sleep disorders and is offering free screenings to help uncover problems. For more information about sleep issues or to schedule your free home sleep screening, call 262.241.8892 or visit www.endeavortherapyandsleep.com.
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healthyEATING
Holiday Energy Balls

By Rebecca Brown Ingredients: 1 cup cashews (or nut of choice) 1 cup dried apricots or dates 1 cup shredded coconut 13 cup rolled oats
2 tablespoons agave syrup 2 tablespoons coconut oil, melted 3 tablespoons chia seeds teaspoon ground ginger (optional)
Rebecca Brown owns Happy Bellies Bake Shop, an all-natural, gluten-free (and mostly dairy-free) bake shop where they specialize in allergy friendly and more nutritious options. You can also find egg-free, soy-free and refined sugarfree alternatives on their menu. Stop by the new location at 2107 N. Richmond Street in Appleton. For more information, visit www. happybelliesbakeshop.com, call 920.730.2253 or find them on Facebook at www.facebook/happybellies.
Directions: 1. Place nuts in a food processor and process until nuts are evenly chopped. Set aside. 2. Put dried apricots or dates in the food processor and finelychop (about 3-4 minutes). 3. Add coconut, oats, agave, coconut oil, chia seeds and ginger. Process until mixture comes together. 4. Add chopped nuts to mixture and pulse until well combined. 5. Roll into balls and store in fridge.
Add melted chocolate or roll in chocolate for an extra holiday treat!

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Foods that help ght fatigue
inter weather produces more than just colder temperatures and snow-covered landscapes. The longer hours of darkness synonymous with winter can promote feelings of lethargy and fatigue. People who leave the house in the early morning darkness, only to return home when the sun has set, often find themselves feeling tired. But changing your diet to include foods that provide energy may be just what you need to counter such fatigue. Energy levels are often affected by what we eat. If you choose foods that result in a mid-afternoon slump, it could be time to make some changes. The key is to select menu items that will provide a gradual stream of energy through the day, eliminating those highs and lows that can lead to dips in energy. Here are some smart food choices to fight fatigue: OatmEaL: This fiber-rich food provides a quick boost of energy from carbohydrates, but will not result in a sugar crash that is common with many breakfast cereals. The fiber in oatmeal will feed the beneficial bacteria in your digestive tract, helping to keep the digestion system healthy. This means you can easily absorb the nutrients in oatmeal and avoid constipation. PumpKIn sEEDs: Researchers at the United States Agricultural Research Service found that people with magnesium deficiencies required more oxygen uptake during physical activity, which then brought on fatigue. Snacking on magnesium-rich foods, such as pumpkin seeds, will provide the body with the recommended daily allowance of magnesium. Aim for 310 mg of magnesium for women and 400 mg for men. LEan pRotEIns: When enjoying proteins, opt for leaner meats and seafood that can be quickly digested by the body. Red meats marbled in fat require more energy to digest. YoguRt: The soft texture of yogurt makes it easily digestible by the body, providing a quick source of energy. But unlike other foods, yogurt has a good ratio of protein to carbohydrates, making it a long-lasting energy source. Yogurt also contains
a bevy ofhealthyprobiotics that promote healthybacteria in the digestive tract while eliminating harmful bacteria. Recent research from the University of Toronto suggests that probiotics can help ease symptoms of chronic fatigue syndrome, among other conditions. This makes yogurt a good meal or snack to enjoy any time of the day. WHoLE gRaIns: When choosing carbohydrates, opt for complex carbohydrates, which can be found in whole grains, instead of refined carbs. The body digests and releases complex carbohydrates slowly, moderating blood sugar levels and keeping your mood stable. This helps the body maintain adequate energy levels. SpInacH: Fatigue may be a byproduct of an iron deficiency, which is a common cause of anemia. Red blood cells use iron to carry oxygen to cells. Without adequate iron, the red blood cells cannot do their job well, and mental and physical fatigue may ensue. Spinach is an excellent source of iron, magnesium and vitamin C. WaLnuts: Walnuts and other foods rich in omega-3 fatty acids can alleviate symptoms of fatigue. A study published in the American Journal of Clinical Nutrition suggests that alphalinolenic acid found in walnuts can boost energy and relieve depression symptoms. DaRK cHocoLatE: Every once in a while, you may crave something a little sweet for a pick-me-up. But rather than selecting just any candy bar or snack, opt for something smart. Dark chocolate is rich in antioxidants and polyphenols. The chocolate helps boost the brain chemical serotonin, which can alleviate feelings of fatigue. Winter doldrums do not have to get you down. Selecting an array of healthyfoods that provide maximum energy and mood-boosting properties can help to banish fatigue.
Source: Metro Creative Connection.
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Vitamin D deciency
A hormonal issue
By Kristina Amelong
he message is simple: To optimize your health, you must optimize your vitamin D level. To determine your vitamin D level, go to your doctor and have a 25-hydroxy vitamin D blood test done. Make sure your result is greater than 50 ng/ml (65 ng/ml is better). If your health isnt great, work toward a 90 ng/ml. Take this test two to four times each year in order to make sure your level reaches these numbers and keep them that way. Get plenty of sunshine and vitamin D therapy bed exposure when you are not able to get plenty of sunshine. Take vitamin D supplementation. Your body will absolutely not be able to get enough of its vitamin D needs from food alone.
25-hydroxy vitamin D levels

Decient <50 ng/ml Optimal 50-65 ng/ml Treat Cancer 65-90 ng/ml Excess >100 ng/ml
Vitamin D is crucial to good health for many reasons. It contributes to the maintenance of normal levels of calcium and phosphorus in the bloodstream, enabling normal mineralization of bone; modulates cell growth; supports healthy neuromuscular and immune function; and reduces inflammation. Vitamin D also encodes proteins that regulate cell proliferation, differentiation and apoptosis. Additionally, it is a catalyst or activator upon which the assimilation of all other nutrients depend protein, minerals and water-soluble vitamins. In other words, without sufficient quantities of vitamin D, the body is significantly challenged to effectively utilize key nutrients. Got it? Simple really. Yes, but here is a crucial detail when working to optimize your vitamin D level that most people dont know: Vitamin D is not a vitamin at all. It is actually a group of
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fat-soluble steroid hormone precursors. Hormones. Turns out, when you think, Optimize vitamin D, you need to also think, Balance hormones! For women and for men. And, even though this reality makes optimizing vitamin D more difficult, it is actually great news because when you are REALLY doing what is necessary to optimize vitamin D, you will ALSO be balancing your hormones. Balanced hormones influence every function in your body, drive your feelings and improve your daily life. Its a win-win. Imbalanced hormones can lead to fatigue, all types of skin problems (especially acne), mood swings, depression, weight issues, diminished sex drive, loss of memory, arthritis, chronic fatigue syndrome, fibromyalgia, multiple chemical sensitivities, anxiety, endometriosis, fibroids, painful menstruation, female and male menopause, and VITAMIN D DEFICIENCY. The first step in balancing hormones is to support the liver. The liver breaks down old hormones that float around in the bloodstream. If the liver isnt doing its job, excessive hormone levels in the blood can clog receptor sites and tell the pituitary gland to slow down the production of new hormones. It is this deficit in the liver that causes many of the symptoms of hormone imbalances. Whats more is the vitamin D that is obtained from sun and UV exposure, food and supplements is biologically inert, and must undergo hydroxylation in the body for activation. This process of activation occurs in the liver, where vitamin D is converted to 25-hydroxyvitamin D. Because the liver is key to optimizing hormone levels, many people find relief of their hormonal symptoms AND THEIR VITAMIN D DEFICIENCY ISSUES when following a liver detoxification program. There are several methods for detoxing the liver, including: detoxification diets such as is laid out in my book, Ten
Days to Optimal Health, coffee enemas, colon hydrotherapy, in-home enemas and the Young Living essential oil blend JuvaFlex. Additionally, excess hormones in the blood stream (think insulin resistance) as well as environmentally troublesome hormone imposters from human activity, clog up hormonal receptor sites making it that much more difficult for the cells to receive the hormones that are in the blood stream. Of course, our cells also have vitamin D receptors. Fortunately, the Young Living citrus essential oils Orange, Lemon, Tangerine, Grapefruit, Lime and Citrus Fresh actually clean out and reset the cells hormone receptor sites. Use a variety of citrus oils orally and in your colon cleanse program throughout each day.
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Get sunshine exposure, vitamin D tanning bed exposure, vitamin D supplementation and regular testing of your 25-hydroxy vitamin D level. Within two to six months, you will see your vitamin D level improve and your overall health.
Kristina Amelong, creator of the Optimal Health Network.com and author of Ten Days to Optimal Health, offers healing tools through the Internet such as in-home colon cleansing programs, healthy prostate programs, a detox diet and Young Living essential oil suppositories. The Optimal Health Center in Madison offers nutritional consulting, an FIR sauna, a vitamin D tanning bed and colon hydrotherapy. Visit www.optimalhealthnetwork.com for more information.
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Where health and wellness take center stage
Rockstar Fitness
Laura Lambrecht is a living testament to the power of Rockstar Fitness. As you might expect of the co-owner of a tness center, shes t, athletic and condent. She loves to work out and openly preaches the merits of exercise and smart food choices. In short, she radiates good health. But it wasnt always that way. Three years ago, the 31-year-old mother of four was overweight, self-conscious and convinced the body she had then was the body shed always have. Then she met Eric Perez, a personal trainer who was working for a different gym at the time. Mr. Perez showed her otherwise. I had never been t, but I met Eric and we started talking, Lambrecht says. He said he could get me in shape. I didnt really believe him, but I thought Id give it a shot because it was the best chance I had. She agreed to let Perez help her, and he began to go to her home for one-on-one workouts. I was too uncomfortable going to a gym, where everyone was thin or very in shape, she explains. Eric made it comfortable for me. We worked out in my living room and outside. He pushed me those rst few weeks, but he was very encouraging and helped me believe I could make the changes I wanted to make. In the rst week of her training, Lambrecht could barely run two blocks. But an astounding six weeks later, she was completing her rst 5K. She dropped 25 pounds over the course of three months, and went from a size 12 to a size 4. I am amazed at how rapidly my body changed, she says. It wasnt just dropping pounds, either. It was about getting strong and healthy. I feel so energetic, and my whole outlook on life has changed. Now tness is a part of my daily
life. Its so amazing to feel and look good, and to have the energy to keep up with my kids and to teach them how to live a healthy lifestyle. Perez recalls the rst conversation he had with Lambrecht. The fact that she was resigned to not being able to change didnt sit well with me, he says. I told her, Give me a month, and I guarantee well change the way you look and feel. The transformation was nothing short of phenomenal. So amazed and delighted was she with the results of Perezs training that she knew she couldnt keep it to herself. She had to help him nd others who could benet from the same life-changing transformation that she had a transformation that he had made possible. And Rockstar Fitness was born. Laura encouraged me to go out on my own, Perez says of his co-owner. When we started, we only had four sessions a week in our little 800-square-foot basement studio. Today, three years later, we train more than 100 people a week in our state-of-the-art, 2,000-squarefoot studio, which overlooks the Milwaukee River in Mequon. The name of the business denes Perezs approach to tness, nutrition and training. When clients work with us, they get the rock star treatment, he says. This gym is for and about the client, and every session is tailored specically to their needs. Rockstar Fitness not only offers one-on-one personal training, but also small group sessions in a comfortable, nonjudgmental setting. This was quite important to Lambrecht, given the uneasiness she felt at regular gyms before she worked with Perez. I am especially proud of the fact that anyone can feel comfortable here, she explains. Our
program allows for beginners to learn at their own pace, without feeling like they are being watched, and progress step by step toward being tter and healthier. Another way that Rockstar Fitness stands out from other local facilities, according to Perez, is that the tempo at which they teach is so unique: It is a very upbeat, up-tempo and fun workout. Our signature Rockstar workouts are above and beyond anything our clients have ever experienced not only intense and results-oriented, but also fun and creative. Our trainers work outside the box, ensuring that clients are never bored. And unlike most gyms, Rockstar does not employ weight machines. Because we dont use any machinery, our workouts are centered on movements, explains Perez. Weve fused plyometrics with mixed martial arts (MMA), core cardio and cardio strength training. An added bonus that the clients at Rockstar Fitness enjoy is nutritional and wellness support. There they can work with Chad Turner, a trainer, nutritionist and certied yoga instructor, whose Eight Weeks to Wellness program covers topics like quality of sleep, vitamins, supplements and herbs, keeping disease at bay, fad diets, shopping and meal-planning. Wellness programs such as this are designed to be comprehensive and integrative to help clients achieve weight-loss and tness success, and to feel their absolute best. As Turner explains, There is an abundance of fad diets out there and theyre confusing, with a lot of misinformation and unhealthy approaches. I spend a lot of time educating clients about high-quality foods, super foods that restore, revitalize and help with a faster recovery after a workout. We give clients the highest quality nutrition information possible, along with great recipes for meal preparation. Health food should not be something to be endured. It should be nutritious, delicious and lifestyle-appropriate. Our clients have busy lives, and different budgets and tastes, so we give them the tools to make wellness as easy as possible. The well-rounded program at Rockstar Fitness has been extremely successful for clients. But, as Perez encourages, The only way to truly understand our unique approach is to try it! If your New Years resolution involves wellness, Rockstar Fitness has the complete success system to help you achieve your health and weight-loss goals. Learn more about the studio today January 1 is swiftly approaching!
Im not going to tell you that it wasnt tough. It was really tough. But what was different and I about it was that it was fun, fun. have never equated exercise with nt done have I and , jean 10 Im wearing a size high school in man fresh a was I since that thats Rockstar Fitness! Carole Caine, WKLH 96.5 and I wasnt really that sure I I was driving to [my rst] class, driving home. Then I got a ed start wanted to go, so I actually z! He was like, Tammi, were cellphone call and it was Eric Pere t forward, that was the kind poin waiting for you! And from that t I got at Rockstar Eric men treat ized onal pers , of individualized tly what I had done exac on remembered from session to sessi motivate me to be and me push to how the last time, and knew all of the people for that does the best that I could be. And he Tough Mudder, the in d pete com I ntly, that come here Rece up with people ing I was keep a 13.5-mile obstacle course, and y check out reall ld shou you n, mea I 25 years younger than me. Rockstar Fitness! Tammi s such a level of positive motiEach and every session, Eric bring two, four or ve, he knows of p grou a in e vation. Whether wer he pushes you to move up to exactly where everyones at and is awesome no two workty varie the that next level And what keeps me coming back outs are the same. Thats part of Fitness is tness made fun! star Rock two years now! To me, Lisa
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The healing power of touch

By Erika Crooks, LMT
n our day-to-day lives, we often find ourselves moving or sitting in ways that can cause pain and irritation in our muscles. Massage not only helps relieve that discomfort, but also increases body-mind awareness going forward. The results? Your mood improves and stress decreases. You may sleep better, eat better, and feel better inside and out.
Erickson Family Chiropractic

Erickson Family Chiropractic is located in the village of Richeld, WI. We can treat the entire family, from Grandma to a newborn baby even the family pets! We feel that chiropractic care should be a part of everyones health care plan, and we are here to provide care for your entire family at one place. We are highly trained in numerous chiropractic and bodywork techniques.
Its common sense that a hug at a stressful time, a handshake after an important meeting or just cuddling at the end of the day can help us relax, leaving behind negativity and worry. When we experience friendly, affectionate touch, our bodies release oxytocin, which is sometimes called the love hormone. Oxytocins effects include lowering blood pressure, decreasing the stressrelated hormone cortisol and increasing pain tolerance.
Benets of bodywork
Studies suggest a number of ways touch can help us stay healthy. Massage has been shown to lower blood pressure, slow heart rate and even help premature babies gain weight. By increasing the amount of touch, massage harnesses the health-promoting effects of oxytocin, along with reducing anxiety and promoting a general sense of well-being. And after a tough workout, massage can help prevent stiffness and soreness the next day.
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Amber Erickson, DC, MEBW 2998 Beechwood Industrial Court Hubertus, Wis. 262-628-8535 www.ericksonchiros.com ericksonchiro@yahoo.com
Consumers may be tempted to trim their wellness budgets when economic times are tough. Yet, a recent national consumer survey showed most massage-minded Americans are committed to maintaining the health benefits they experience with massage. It only makes sense. The better you feel, the better job you can do of caring for yourself and your loved ones. Truly, massage is more than a luxury its a vital part of self-care that has a positive ripple effect on us as we work, play and care for others. If you think about it, massage is an excellent value. The price of massage has remained stable in recent years, even as the prices of movie tickets, restaurant meals and sports events have risen. Which of these has the power to improve your health and your outlook on life?
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If youre not already convinced, here is an extensive list of reasons all American adults should include massage in their family budgets and schedules. Massage: Reduces anxiety. Reduces the flow of stress hormones. Improves sleep. Improves energy levels and reduces fatigue. Improves concentration. Increases circulation. Reduces migraine pain and frequency of headaches. Alleviates low-back pain and improves range of motion. Assists with shorter, easier labor for expectant mothers and shortens maternity hospital stays. Helps to ease medication dependence. Enhances immunity by stimulating lymph flow the bodys natural defense system. Helps athletes of all levels prepare for and recover from strenuous workouts. Improves the condition of the bodys largest organ the skin. Increases joint flexibility. Lessens depression and anxiety. Promotes tissue regeneration, and reduces scar tissue and stretch marks. Pumps oxygen and nutrients into tissues and vital organs, improving circulation. Releases endorphins amino acids that work as the bodys natural painkiller.
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Profound effects
Research continues to show the enormous benefits of touch. These range from treating chronic diseases, neurological disorders and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.
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Getting a massage can do you a world of good. And getting massages frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care plays a huge part in the preventative maintenance of your body with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember, just because massage feels like a pampering treat doesnt mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.
Erika Crooks is a state licensed massage therapist. She graduated from Blue Sky Educational Foundation in Grafton in June 1996. Erika has practiced massage therapy at a family-owned massage and wellness facility in downtown Milwaukee, a salon in Hartford and a chiropractic office in Menomonee Falls. She specializes in Swedish relaxation, therapeutic, aromatherapy, trigger point and deep tissue massage. Erika currently works together with the doctors at Erickson Family Chiropractic to meet all of your therapeutic needs. For more information, please visit www.ericksonchiros.com or call 262.628.8535.
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37
More natural, more convenient

A better omega-3 supplement
By Terry Lemerond
ets face it, getting the supplemental omega-3s you need from fish oil every day can be tough. It usually requires fairly large doses, which just isnt convenient. But if you dont eat a lot of fish or have found it difficult to keep up with your omega-3 supplementation, youre really missing out on some amazing benefits.
Fortunately, there is a better way to get your omega-3s from fish. It is a revolutionary supplement that combines the best of science and nature for a much easier omega-3 experience in just one tablet per day. Thats because this supplemental form is created using a patented, gentle, water and enzyme process to extract naturally occurring marine phospholipids with the omega-3 fatty acids DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). It creates a supplement that is much closer to nature and how people were meant to absorb and use these nutrients. Because of this process, omega-3 fatty acids are carried by phospholipids making them absolutely identical to the omega-3 fatty acids in the human brain. This perfect match allows the body to absorb and use the fatty acids much more efficiently.1-3 Starting with 100 percent fresh salmon (Salmosalar), processed immediately after the catch, that are never frozen, this tablet form of omega-3 uses no extreme heat or chemicals. Native to the cold waters of the North Atlantic, the salmon are contained in ocean fjords in Norway and Scotland. These deep-water, narrow inlets are protected with marine-friendly nets that both protect the salmon and prevent them from leaving the fjord. Being a managed
population wild farmed means that the salmon arent culled from rapidly depleting wild stocks. It also means that they are not kept in shallow, artificial fish farms miles inland in unsanitary conditions. Additionally, no part of the salmon is wasted the head tissue (rich in phospholipids) is used for the supplement and the rest of the body is filleted for food. Most fish oils, on the other hand, are processed differently, using cooling and pressing steps that bring the raw material close to boiling and coagulate the naturally occurring proteins in the fish. Unfortunately, this uses large quantities of solvents and creates toxic waste that needs to be reprocessed. All this heat and chemical action changes the molecular structure of the fatty acids as well, weakening them and making them more likely to go rancid.4,5 Omega-3 absorption is a consideration with fish oils, too. While researchers have seen impressive results with fish oil, the fact that the omega-3s are bound to triglycerides, limits their absorption. Thats because fatty acids like EPA and DHA are very lazy nutrients by nature they need to be carried everywhere. Triglycerides transport these nutrients about as well as an old brokendown bicycle would get you to town not very efficiently or quickly. Phospholipids, on
38
the other hand, carry EPA and DHA like a Ferrari very easily and very fast. Thats why just one tablet is all you need. Additionally, phospholipids make the supplement a more stable source of omega-3s (up to 3 years at room temperature), so you have no worries about rancidity or fish burps. Without a doubt, omega-3 fatty acids have shown remarkable benefits. Essential fatty acids (EFAs) hold cells together and protect them against invaders. EPA and DHA from fish oil improve heart health and blood profiles, relieve pain through anti-inflammatory action, enhance immunity, elevate mood, alleviate the symptoms of ADHD and menstrual pain, promote brain and vision development in infants and children, and help treat depression.6-9 So getting omega-3s is truly essential. But its time to rethink the delivery of these nutrients. If you want a truly natural omega-3 supplement, this phospholipidbound form is worth looking into.
Terry Lemerond is the founder and president of EuroPharma, Inc., which specializes in bringing both Europeantested, unique natural medicines and proprietary, custom formulations to
if you dont eat a lot of sh or have found it difficult to keep up with your omega-3 supplementation, youre really missing out on some amazing benets.
the American consumer. This article was submitted by Kurt Boehm, founder and president of Health Hut. With three of the most complete supplement and natural food stores in all of southeastern Wisconsin, Kurt strives to make it convenient and affordable for you to be healthy. For more information, call the Brookfield store at 262.821.2122, the West Allis store at 414.545.8844, or the Hales Corners store at 414.529.2989, or visit www.HealthHut-WI.com. Sources: Parmentier M, Al Sayed Mahmoud C, Linder M, FanniJ, et al. Polar lipids: n-3 PUFA carriers for membranes and brain: nutritional interest and emerging processes. Oleagineux, Corps Gras, Lipides; Volume 14 (Issue 3): 2007; p.224-9. Bourre JM. Roles of unsaturated fatty acids
(especially omega-3 fatty acids) in the brain at various ages and during aging. J Nutr Health Aging. 2004; 8(3):163-74. Analysis at the Nancy-Universite, INPL-ENSAIA; Laboratoire de Science et Genie Alimentaires, Vandoeuvre-les-Nancy, France. Thies F, Pillon C, Moliere P, Lagarde M, Lecerf J. Preferential incorporation of sn-2 lysoPC DHA over unesterified DHA in the young rat brain. Am J Physiol. 1994 Nov;267(5 Pt 2):R1273-9. Bernoud N, Fenart L, Moliere P, et al. Preferential transfer of 2-docosahexaenoyl-1-lysophosphatidylcholine through an in vitro blood-brain barrier over unesterifieddocosahexaenoic acid. J Neurochem.1999 Jan;72(1):338-45. Fish Oils. In: Hendler SS, ed. PDR for Nutritional Supplements. 2nd ed. Montvale, NJ: Physicians Desk Reference; 2008:208-214. Kendall-Tackett K. Long-chain omega-3 fatty acids and womens mental health in the perinatal period and beyond. J Midwifery Womens Health. 2010;55(6):561-7. Rocha Araujo DM, Vilarim MM, Nardi AE. What is the effectiveness of the use of polyunsaturated fatty acid omega-3 in the treatment of depression? ExpertRev Neurother. 2010 Jul;10(7):1117-29. Chang JP, Chen YT, Su KP. Omega-3 Polyunsaturated Fatty Acids (n-3 PUFAs) in Cardiovascular Diseases (CVDs) and Depression: The Missing Link? CardiovascPsychiatry Neurol. 2009;2009:725310. Epub 2009 Sep 27.
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39
Less EMR, more peace of mind

By Leona Knobloch-Nelson
inter brings with it cold winds and snowstorms. People settle in behind closed doors, set thermostats to higher temperatures and engage in activities that promote a sense of warmth. Festive arrays of twinkling electric lights may be hung. Appliances are loaded with bakery goods and tasty treats, which fill the air with nostalgic fragrances. The evenings introduce electric heating blankets that radiate physical warmth. The voices of faraway relatives and friends, via cellular phones or video chats on computers, bring comfort. Throughout the year, our lives buzz with the activity of electronic devices, but during the cooler months in the Midwest, our reliance on these devices grows. Therefore, it is our responsibility as stewards of Earth to monitor the use of our energy consumption. However, is energy consumption our only concern? What effect does the use of these electronic devices have on our personal health?
allowing electricity to flow through the conductor. In other words, as long as it is on and running.1,2
Electricity and metal
Understanding EMR
When discussing electrical energy within our living environments, we have to include the topic of electromagnetic radiation (EMR). This is a controversial topic when it comes to its effect on human health. Some design professionals will avoid discussing the issue due to the inconclusive results that have been found in research studies. However, it should be noted that constant research studies are performed in regards to this topic. These studies include evaluating EMRs effect on physical, mental and neurological health. EMR consists of an electric field and a magnetic field, which act interdependently. EMR is created when an electric current is charged, with the flick of a switch. Every item plugged into the outlets of your interior space can produce EMR as long as it is
40
Natures Pathways December 2013
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Metals are conductors, which means that electric charges are allowed to flow easily through the material. Some metals are better conductors than others. As a result, some designers do not promote the inclusion of large amounts of metal products within living spaces, primarily the bedroom, where an individual spends one-third of their day. This can present an issue concerning the amount of metal used in the construction of bed frames. Therefore, the solution would be to limit the amount of electronic devices used within the sleeping rooms. Television and computer use is discouraged within the sleeping quarters. The location of electric power alarm clocks, telephones and charging devices is also warned against. The use of battery-powered alarm clocks and the relocation of all charging devices to another space is a simple solution.2,3,4
Reducing the electric current ow
Monitoring EMR within a space can also take place at the main source of the electricity. Therefore, another way in which to limit the EMR within any space is to have the outlets controlled by a switch, this allows the flow of electricity to be directly monitored by the user. A more feasible way in which to monitor the flow of currents is directly at the electric device. Making sure these devices are turned off when not in use is an effective method. For some equipment, an amount of electricity is continually allowed to flow to the source due to LED lights; such as in computers, televisions and their support devices. With this type of equipment, it is
Five strategies to reduce holiday overwhelm

By Kathy Clegg, MA, CDC
ts easy to get caught up in holiday hustle and bustle. Were pulled to our past traditions and lured toward commercialized expectations. Our lives in December are so crowded that we easily get lost in a web of multiple threads tugging at our attention. I liken it to first learning hand analysis. So many lines, markings, shapes; how could I know where to start? Where would I first give my attention, and where in my clients life could I focus to best provide them with the happiness and fulfillment they seek? Isnt that what we ultimately strive to bring to our holidays a feeling of happiness and fulfillment in our relationships with others and with ourselves? During the holiday season, many believe it consists of a replication of past traditional gatherings, shopping, gift-giving, financial overspending, baking, parties, performances, community and work events, religious or spiritual practices and a host of indulgences beyond our normal routine. Often, it seems theres no way to slow down, to savor the moment, to relish in the creative process of a joy-filled holiday season. But actually, there is a way! We can stop overwhelm at any moment. Here are five strategies that will immediately reduce this stress: 1. SLoW DoWn: On first entering this world, we took a breath. Our intelligent bodies are programmed to breathe automatically until we leave this physicality. So its no surprise that focusing on our breath is used in so many practices of centering. Its the first step in meditation, hypnosis, relaxation, mindfulness, Lamaze in everything that helps us slow down and find balance and realignment. Practice focusing on your breath for 10 minutes a day. 2. PRIoRItIZE onE ItEm at a tImE: When giving a client a brief hand reading, I use a magnifying piece to hone in on one detail of the hand, one point of aligning information at a time, to prevent overwhelm for them and me. When writing, I place in front of me a tiny, one inch round picture frame of a little girl reading. I imagine a ships captain sailing into shore, peering through his telescope into the hustling, bustling community; he focuses on his daughter reading her book, awaiting his return. He remembers why he does what he does. I remember why I do what I do. Its my reminder to focus on one small piece of my
writing project; one paragraph, chapter, concept or idea. Focus yourself on one holiday task at a time. 3. PaRtnER WItH tHE UnIvERsE: Managing our plans usually brings us to making lists. During holidays, we might feel our lists have lists, causing us to feel overwhelmed with a plethora of to-dos. Attempting to figure out how to do it all ourselves sends a message to the Universe that we dont need help, we can handle it without assistance. Asking the Universe
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41
Yoga is an all-day practice

By Andrea Smessaert
ecently, I noticed a question in a yoga blog that asked people how many times they practice yoga a week. This was a little confusing to me. Coming up with the number of times one practices yoga in a week is more complicated than it sounds. What does one consider practicing yoga to mean? When most people think of yoga, they think of asanas, poses. According to Patanjali, the author of The Yoga Sutras, the primary text on yoga philosophy, asanas are less than two percent of yoga. Asanas are just one part of the eight-fold path of Patanjali, also called the eight limbs of yoga. The other limbs include: Yamas: ethical guidelines regarding moral behavior towards others. NIYamas: ethical guidelines regarding moral behavior towards oneself. PRanaYama: practice of breath. PRatYaHaRa: withdrawal of the senses, meaning that the exterior world should not be a distraction from the world within oneself. DHaRana: concentration, meaning the ability to focus on something uninterrupted by external or internal distractions. DHYana: meditation, building upon Dharana, the concentration is no longer focused on a single thing but is all-encompassing. SamaDHI: bliss, the merging of the self with the universe, enlightenment. Still pondering the question, I began to think about how each of these limbs was manifested in my day. I was able to reach enlightenment at 6:30 a.m., when my mind started to clear from the fog of sleep and transitioned into daily routine. The task of taking my puppy out early in the morning allowed me to appreciate that cute little face and wagging tail. It was samadhi, or bliss, just enjoying that brief moment of the day. I spent the rest of the morning
cleaning the house, a routine I considered dharana, as I focused on the task, tuned out the interruptions of the ringing phone and stayed on the quest to complete the task. When the time came to get the dog out again, it was 40 degrees, cold and rainy a great example of pratyahara, withdrawing the senses to complete the task. The supreme focus required to get through my day successfully and maybe with some grace was dhyana. I was able to balance the needs of the day and nudge the distractions away. As I drove to the studio, I thought about my options for a focus for the class. Why not address the blog question How many times do you do yoga in a week? The answers came without a surprise. Most people thought about the asana class. I encompassed all eight limbs of yoga into the class. After class, I asked the participants what they thought of the main question. The answers changed. On the way to another studio, I stopped for gas. While I filled the tank, the realization of the money depleting with each gallon hit me. I began to inhale for a dollar and exhale for a dollar. Over $50 and 50 inhales/exhales later, my breath evened out and the anxiety of an empty bank account was manageable. Pranayama at its finest. As I pulled into the studio parking lot, I thought about how I could better manage interactions within and towards others. The yamas and niayamas came to mind. So to answer the question, yoga is an all-day practice. The meanings are learned and applied in a well-rounded practice of all eight limbs of yoga. Applying them in principle, they are learned outside of the class. So yoga is much more than asanas. Patanjali focuses on yoga as a method of transforming the way we think, communicate and act by directing our attention inward and cultivating inner contentment. So how can we say how many times we practice yoga in a week?
Andrea Smessaert is an instructor at Reaching Treetops Yoga, a yoga studio that offers a wide variety of yoga and specialty classes. Reaching Treetops Yoga was the first studio in Wisconsin to offer aerial yoga in a yoga class setting. For more information, visit reachingtreetopsyoga.com or call 262.501.1572.
42
LEss EMR, mORE PEACE OF mIND continued from page 40
FIVE sTRATEGIEs TO REDUCE HOLIDAY OVERWHELm continued from page 41
best to completely stop the power supply. This can be done by unplugging the systems or with the use of power strips that allow the current to be broken with the flick of a switch.3 Again, research is unclear as to the exact effects EMR has on human health. However, being conscious of the sources that produce EMR is a good precautionary measure. Additionally, these measures are initiatives towards sustainable practices. Monitoring EMR within your living environment is not a difficult task it simply requires dedication and consistency.
Leona Knobloch-Nelson is a registered interior designer and a LEED accredited professional. She is one of the partners/owners at Knobloch Nelson Architects LLC, a design firm in the greater Milwaukee area. She also serves as the chair of the School of Art & Design and the chair of the interior design department at Mount Mary University. For information, visit www.knarchitects.com. Sources: 1. Consales, C., Merla, C., Marino, C., and Benassi, B. (2012). Electromagnetic fields, oxidative stress, and neurodegeneration. International Journal of Cell Biology, doi:10.1155/2012/683897. Retrieved from: http://www.ncbi.nlm.nih. gov/pmc/articles/PMC3444040/. 2. Zamanian, A. & Hardiman, C. (2005). Electromagnetic radiation and human health: A review of sources and effects. High Frequency Electronics. Retrieved from: http://ee.iku.edu.tr/ICourses/EE202_52/Projects/Proje3.pdf. 3. Rider, K. (2006). The healthy home workbook: Easy steps for eco-friendly living. Chronicle Books, San Francisco, CA. 4. Foster, K. Steimack, A., & Hindman, D. (2007). Sustainable residential interiors. John Wiley & Sons.
for help is like pushing the easy button. Make a to-do list. With another piece of paper, mark a line down the middle. On one side write: What I will do today. On the other side, write: What Id like the Universe to do. Check them off and watch how easily and effortlessly the Universe will line up its side for you. 4. LEaRn to saY no: Saying no is mandatory for getting things done, finding time for yourself and feeling your best. When we overextend for others, we short change our own goals, feel energetically depleted, and compromise our health and joy. To empower yourself, pay attention to needs of selfcare, self-love and appropriate boundaries. Take up the no challenge for one day. Feel challenged? Commit to one day in which youll say no to everything anyone asks you to do for them. If the next day you really want to do it (not from guilt but from desire), you can change your mind. 5. BE pREsEnt: Savor the moment. Remind yourself that each holiday is different. Stay in the present without bringing up past conflicts and crises. Choose to enjoy each person and situation in your life fully! Focus on gratitude by daily completions of the sentence, I am grateful for . Wishing you a stress-free, joyful holiday season!
Kathy Clegg, MA, CDC, IASHA certified, is a creative life coach, counselor and hand analyst with MP Possibilities Coaching, LLC. For more information, call 262.224.0774 or visit www.mppossibilities.com.
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43
Telling the healing story

By Richard Hanhardt, MS, MBA, BCSLC
n a way, all we have are stories. A Native American saying is, God created mankind because he loved stories. We communicate the most important events and activities of our lives in stories. We love to hear the stories of others, and we love to make our lives into stories and share them. We do this as a part of our daily lives, but rarely think that what we are doing is necessary for our emotional well-being. We read stories and watch them acted out in television and theater programs. If we begin to look at the stories in our lives, we find that our lives are filled with them, and they take up most of our days. If we find ourselves in need of help and want to talk to a mental health counselor or life coach, we will expect to tell our stories about events that did not work out for us. We will be saying, in effect, This is my story; it is the story of who I am. And I dont like it! (Or perhaps, I dont understand it.) Most often the person we have chosen to help us will listen and then ask us to tell more and deeper stories, hoping to get to the inner source of where these painful events, which are just now coming to the surface, have their beginnings. The idea is that if you can tell enough of what happened to you, that you would somehow feel better. Almost the whole field of psychotherapy is built on this idea. But, there is no proof anywhere that this approach works! Continuous revealing of more and more of your past may give you a trusted relationship with your helper, but nothing has ever been proven to show that deeper and deeper self-revelation actually heals. So you may say, Well then, what do I do? Lets go back to the understanding of stories. All through history, stories have been told to heal. Around the fires of the ancients, the shaman or medicine man would tell stories, new and old, designed to heal specific members of the tribe or the whole tribe. Sacred writings from all cultures, such as the Bible in Jewish and Christian cultures, are essentially storybooks of healing stories. Until very recently, all these stories were only told verbally. The important thing to notice is that the stories were never held to the modern standard of truth because they came from an inner place where outer truth does not rule.
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Now, I have presented all of this to help you understand that you may change your story! You are not stuck with the story you were given. In fact, some of the story you were given by your family and even your memory may not really be true at all. But now there is a technique called Story Building that provides a pathway for you to alter the past, present and future stories of your life. You can learn to tell yourself healing stories of your life that will give you the frame in which you can live your life with more joy and peace. These new stories live in the same realm of realness as any stories you are now telling yourself.
Group setting: Story Building is often best done in groups where other members are also building new stories of their lives. A certified Story Building leader must lead these groups (or individual consultations). Multiple forms: There are really no rules about your new story. For example, here are some forms that are taught: A completely new story of your childhood. A new story about your future. A story about how emotional wounds came to be healed in a magical way. Unlimited creativity: New stories invite creativity in all forms. Often, animals, foreign lands, other times in history, personal symbols and dream materials are used. Story Building does not deny the positive or negative experiences of your life. It simply provides a choice with an age-old proven process. Please take a moment to examine your life stories. Can they be retold?
Rich is a board certified spiritual life coach with 43 years of experience as a mental health practitioner. He is also a collector and lover of multicultural healing stories. He developed Story Building and practices this technique (and others based on client needs) at his office on Bluemound Road. For more information, visit www.sacredbond.net.
Details of Story Building:
Rich Hanhardt has developed a specialized approach to storytelling in the personal growth process called Story Building , which gives new hope to those who are struggling with the stories they have been given in their lives. This technique is summarized in a new book, Story Building, New Stories for Healing Lives, which will be published in 2014. Rich has developed the technique over many years and practices it as one of many choices in the healing work at The Sacred Bond Center. Story Building experiences are available at the Center in two formats: GROUP EXPERIENCES with both teaching and new story creation activities. INDIVIDUAL SESSIONS to work with past stories (they need not define us!) and to create new and healing stories. Sessions are available days and some evenings. Special rates are available for groups that wish to experience the process of Story Building together.
Richard Hanhardt ExecuCve Director Richard Hanhardt Executive Director 11430 W. Bluemound Rd. Suite 1 04 11430 W. Bluemound Rd. Suite 104, Wauwatosa Phone: 1.262.794.2318 262.794.2318 www.SacredBond.net www.SacredBond.net
PLEASE CALL FOR ADDITIONAL INFORMATION!
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Cold weathers effects on our muscles

By Rob Reader
ow that the weather is colder, you may be noticing your muscles are more tight or tense, and that sometimes the cramps in your legs become more frequent at night. You may even start getting headaches more frequently. Normally, I would tell you how massage therapy can help you with these symptoms and recommend making an appointment. While getting a massage is very helpful, this time I am going to give you some advice that might help prevent some of these symptoms from occurring or at least lower their frequency. These tips are not proven treatments but are suggestions based on an accumulation of my eight years of experience and feedback from clients. As the weather gets colder and the wind starts to get more penetrating, it will obviously make your muscles colder. Even when wearing a winter coat, your neck can be exposed to wind and low temperatures. This will cause your shoulders to rise up to guard your neck and attempt to block the wind. Now youre tensing your neck muscles. A tense neck can lead to headaches and neck pain. The simplest way to combat that is with a scarf. Pretty obvious for when you are
outside, but luckily for women, scarves are now fashionable to wear inside as well. Take advantage of this. Keeping your neck warm while both in and out of buildings is a great way to prevent your headaches from getting worse during the winter months. Also, highcollared coats and turtlenecks are great. You really want to protect the back of your neck and shoulders from the wind. Now everyone has an excuse to add to their winter wardrobes! Of course, if the tension and headaches persist, it might be a good idea to call a massage therapist and make an appointment. More than a few times clients have come in for an appointment and informed me that they are getting cramps in their calves late at night. I tell them its because they are sleeping on their backs, and using heavy comforters or quilts to keep them warm. Then they wonder how I know so much about them when they are sleeping, but its nothing more than simple logic. For one, since the weather got colder, they put something heavier and warmer on their beds. In addition, when they sleep on their backs, their feet face upward, so the heavy blankets are now pressing against their toes. Since most people dont have the flexibility of a ballet dancer, they cant point their toes to make their feet flat. This pushing against the feet
causes the muscles in the front of the leg to engage to prevent the feet from overstretching. When those muscles are activated, the muscle that does the opposite action starts to pull too, in order to keep the foot motionless. The calf muscle is much stronger than the shin muscle and will fatigue faster. It may then start to cramp. Again, this is not proven but is a reasonable explanation for cramping leg muscles at night. The simplest way to prevent cramping in this event is to sleep on your side, use a lighter blanket down by your feet or stack up pillows high enough to lift the blanket off of your toes. Of course, there can be many other causes for the cramping, such as dehydration or lack of potassium. These are just some friendly suggestions to those who get these symptoms during the cold months. We have a long winter ahead of us, and I prefer you spend it as pain free as possible!
Rob Reader has been a full-time massage therapist since 2005. He has worked on headline performers at Summerfest and professional wrestlers, and has been the official massage therapist of the Milwaukee Ballet since 2006. He currently works in Mequon at Active Body Wellness LLC, 10620 N. Port Washington Rd. For more information, call 414.721.6942 or visit www.activebodywellness.massagetherapy.com.
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Set your intention

Seven ways to holiday joy!
By Carol Michalski, MSW, LCSW
t bothers me that so many conversations I have at this time of year contain some level of stress and anxiety about the upcoming holiday season. What is up with that? Shouldnt this time of year be about peace, joy and celebration? Although my holiday experience has changed over the years, as all things must change, I still love the holidays! Its understandably complex; the holiday season taps into all of our personal beliefs and values, from our feelings about how our families function to our vision of how things are supposed to be. Throw a substantial dose of shameless consumerism and Hallmark moments into the mix and its no wonder people both love and dread December. It is what it is. You cant control the media or bring back the past. However, there is an option; there is always an option if you are open to acceptance of change. You can consciously change your perception of this time of year. Rather than just going along for the ride year after year, you can make it your intention to make this a different year. Here are 7 ideas to shift your paradigm; to give you a different perspective!
1. GEt cLEaR aBout WHat Is ImpoRtant to You. WHat Is tHE HoLIDaY aBout? Is it about family,
volunteer, or pool funds that would have been used for personal gifts and make a donation to a favorite charity. 3. Stop WoRRYIng. If you start imagining stressful scenarios about family and social interactions, ask yourself: Is this a certainty? What else could be true? Is this the only possible outcome? Worrying about the future or regretting the past isnt going to change anything, and its a waste of time and energy.
4. CREatE YouR oWn tRaDItIons.
Things I did not previously have time for, such as attending Christmas music concerts, seeing friends instead of family or even traveling, have all created joyful and meaningful holiday memories!
5. StIcK to YouR BounDaRIEs.
Although I have loved and enjoyed earlier times in my life when the traditional Christmas activities were in full swing, I have adapted to the changing times.
Much of the stress around the holidays is due to increased time demands. Make time for your own priorities, which means you may have to say no to someone. The expectation that you can make everyone happy is unrealistic.
6. KEEp a gRatItuDE JouRnaL.
Dont take your good fortune for granted. Keep track of the positives! Research
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time for spiritual or religious practices, giving? There are no right answers, just yours. Once you identify your priorities, make time for those things.
2. Dont tRY to spEnD YouR WaY Into HappInEss. Often, we equate
love and generosity with the value of a gift. Gift-giving can take many forms. Consider taking a break from giftgiving this year. Organize the family to
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An overview of ayurvedic medicine

By Rachel Warnock
hat is ayurveda? You may have heard the word on TV or seen it in ads, perhaps in something related to Deepak Chopra or Dr. Oz. Well, perhaps youd like to know a little bit more about the worlds oldest health care system. Ayurveda comes from India, is over 5,000 years old and is the third largest herbal medicine system in the world today.1 The word ayurveda is a Sanskrit word and is
generally translated as, the science of life. Much like the medieval European system of balancing bodily humours, ayurveda looks at disease in terms of the doshas, or elements at work in the body. There are three doshas in ayurveda:
Vata: tHE ELEmEnts oF aIR anD spacE. This dosha is the king dosha, for
important to placate. The other two doshas will naturally remain balanced, so long as vata remains relatively pacified. Vata rules over the mind, the senses, the circulatory system, the joints and all processes of elimination. Anything that moves in the body is moved by the vata dosha. Vatas nature is cold, hard, dry, light and coarse.
PItta: tHE ELEmEnts oF FIRE anD WatER. This dosha is the bodys ability
it is the most easily disturbed and the most
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to digest and transform. Its the heat and the engine that keeps you going. Pitta rules over digestion, blood, skin, eyes and emotions in the body. Pittas nature is sharp, hot, sour and pungent.
KapHa: tHE ELEmEnts oF EaRtH anD WatER. This dosha is an interest-
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ing one. When it is balanced, the body is strong, vital, joyful and at peace. It is full of what ayurveda calls ojas, which is the source of all the good things listed above and so much more. When kapha is out of balance, it becomes what ayurveda calls ama, or toxins in the body. Ama is the source of all malady and disease. Kapha is the strength in your body, your sturdiness in both mind and body, your foundation, and your sense of joy and happiness. Kaphas nature is sticky, heavy, soft, sweet and unctuous. When ayurveda seeks to assert balance in your body and life, it looks at what is
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out of balance. Digestion is the root of good health, so ayurveda looks to pitta and says, Is there too much heat in the stomach causing heartburn? or Is digestion weak and we need to rekindle the fire? If a person eats foods that are similar in qualities to pitta, then those elements in the body become aggravated. That is, hot, spicy foods can cause heartburn. Too much heavy food or sweet food aggravates kapha, and a person gains weight. Cold foods or hard foods aggravate vata, and it may become more difficult to have a bowel movement, or it can cause the mind to become unsettled. Ayurveda will also look at the balance of ama and ojas in your physiology. If there is much ama in the body, the person may get sick easily, feel tired, have various health concerns, be stressed, have trouble sleeping and feel a general lack of well-being. The goal is then to decrease ama through diet and cleansing, while increasing ojas. Ojas is lifes sweetness and joy. It is immunity against physical, mental and emotional ailments. It is youthfulness, vitality and
harmony. Something anyone could do with more of! Working with an ayurvedic consultant or practitioner can help to bring your life into greater balance. Whatever health concerns you have in your life diabetes, cholesterol, hair loss or seasonal allergies ayurveda has diets, teas, herbs and cleansing programs to help. Practitioners and consultants work to get to know YOU and your life, and develop a plan that fits you personally. In some cases, this may require a commitment and multiple visits, while other cases are simpler. Whatever the case may be, try a little ayurveda next time youre feeling out of harmony!
Rachel Warnock graduated from Maharishi University of Management with her masters degree in vedic science and certification as an ayurvedic wellness consultant. She counsels clients on herbs, diet and lifestyle to achieve maximum health. Rachel is also a reiki master teacher. She works at Natural Therapeutics in the Greenfield Plaza, 14155 W. Greenfield Avenue, New Berlin. For more information, call 262.796.1195 or visit www.NaturalTherapeuticsWI.com. Source: 1. Herbal Medicine Fundamentals, American Herbalist Guild website, www.americanherbalistguild.com/fundamentals.
SET YOUR INTENTION continued from page 47
shows that just noticing three positive things a day for 15 days increases feelings of happiness by 92 percent!
7. PRactIcE gEnERosItY oF spIRIt.
Without expecting anything in return, notice how good it feels when you see someone happy because of your generosity! Be really present for a friend, open the door for someone or share a laugh. For me, the holidays are about remembering the values I grew up with, the reason we are celebrating, the goodness of people around me and a deep feeling of gratitude for my life. Im looking forward to this December are you?
Carol Michalski, MSW, LCSW, has her own practice in the unique Hide House in Bay View, Wis., where she provides customized, professional life coaching services to individuals who want to enhance their lives, careers or relationships! She has been helping people find solutions for thirty years as a licensed, clinical social worker and a coach for an employee assistance provider. For more information, visit www.cmichalski-lifecoach.com, call 414.331.9905 or email cmichalskimsw@gmail.com.
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Eating for the winter season

By Best Health Option Acupuncture & Wellness
he ancient wisdom of traditional Chinese medicine (TCM) promotes the theory that people should live in balance and harmony with their environment throughout the seasons. Many people already instinctively meet the bodys need for balancing food with the season. The goal of harmonizing ones diet with the season is to prevent disease and
stay healthier by doing so. In TCM, winter has its own set of distinctive properties. It is ruled by the water element. Winter is also yin in nature. Yin is dark, cold, damp and slow. And winter is associated with the kidneys. According to Chinese medicine philosophy, the source of all the bodys basic, fundamental energy (qi) is the kidneys.
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Here in the Midwest, were often painfully aware of the environmental changes winter brings: cold weather and shorter days with greater darkness. What we may lose sight of however, is that it is important to use this time to nurture and nourish ones self because energy (qi) can be easily depleted during this time. The body becomes particularly susceptible to cold and flu disorders and lung illness. Instinctively, our bodies tend to express the desire for rest, conservation, reflection, introspection and storage. Winter is the perfect time to rest, to rejuvenate and to eat to strengthen the kidneys. One way to do this is to eat warming foods. Keep in mind that, in TCM, warming foods are those with sweet and acrid flavors that build and support the bodys qi and strengthen the bodys defenses against illness. In winter, TCM recommends seasonally grown foods like squash, root vegetables, apples, pears, mushrooms and citrus fruits. Foods that are especially good for nourishing the kidneys include walnuts, black sesame seeds, dark leafy greens, black beans, kidney beans, bone marrow soups, lean beef, lamb or chicken. Spices such as turmeric, clove, cinnamon and ginger are warming and add wonderful flavor to recipes. Consider using these types of foods in soups and rich stocks or stews.
TCM also recommends incorporating teas into your seasonal diet. For the winter months, a ginger and honey green tea or a cinnamon spiced tea are beneficial. The principle of harmonizing your diet through selective choices of herbs and foods with the season is based on hundreds of years of practical application. Combining this way of eating with gentle exercise such as qi gong or tai chi, and with regular acupuncture treatments can help with reducing stress, strengthening our bodies and maintaining health. Keep in mind that moderation is important with everything we do for balance and optimized health. The wisdom of traditional Chinese medicine can be applied to our modern way of living for longevity and wellness in our busy lives.
Nicole M. Krakow, MSOM, LMT, LAc, Carey L. Garcia, MSOM, LAc, and Stephanie M. Best, RN, CCRN, MSOM, LAc, are masters-prepared, state licensed practitioners and owners/operators of Best Health Option Acupuncture & Wellness clinics in Germantown and Racine. For more information, visit www.besthealthoption.co or call 262.293.4493.
Spicy Cinnamon Tea

( Ancient Wisdom, Modern Kitchen, 2010, Yuan Wang, Warren Sheir and Mika Ono)
This tea is great for those who tend to catch colds easily. It is also good for those with poor circulation or who tend to feel cold. This recipe makes one serving.
Ingredients: 1-2 cinnamon sticks 1 piece of fresh ginger, peeled and cut into thin slices
3-5 pine nuts 3 cups water Honey to taste, if desired
Directions: 1. Combine water, cinnamon sticks and ginger in a small pot. Cover and bring to a boil. Lower heat and simmer for 15 minutes (or longer for a stronger flavored tea). 2. Strain the tea to remove the pieces of cinnamon and ginger. 3. Add honey to taste. 4. Add pine nuts just before serving.
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Pumpkin Ginger Soup
Ingredients: 1 can pumpkin puree 4 cups chicken or vegetable stock 1 small sweet onion, diced 1 yellow pepper, diced teaspoon fresh ginger, diced teaspoon garlic, minced 1 teaspoon cumin teaspoon chili powder tablespoon coconut oil 1 cup lentils Salt and pepper to taste, if desired Pumpkin seeds (for garnish) Directions: 1. In a pan, heat coconut oil. 2. Saut lentils, onion, garlic and yellow pepper until the onion and pepper are soft. 3. Stir in chicken or vegetable stock, pumpkin puree and seasonings. 4. Bring the mixture to a boil. Then reduce heat and simmer for 40 minutes. 5. Garnish and serve.
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averageJANE
Jane discovers Muscle Release Therapy

have had many massages with many massage therapists throughout my adult life. In my experience, Ive found that you can tell the exceptional therapists from the merely passable ones by their ability to listen to the needs of your body. As I reflect on my massage at Active Body Wellness in Mequon, it makes sense to me that therapist Rob Reader has worked with so many dancers and musicians: he is a therapist who knows how to listen to your bodys needs! I had been experiencing some very bothersome neck pain, and was referred to Rob Reader and Wendy Halfpap at Active Body Wellness. Even before my massage began, I sensed I was in for something special. I could hear a passion for the job in Robs voice as he shared with me his impressive background. Hes the official massage therapist for the Milwaukee Ballet. In fact, Rob has worked on the ballet dancers almost as long as he has been a massage therapist. He has also worked with numerous professional athletes and sports organizations in the greater Milwaukee area. He proudly told me of a marathon runner who, after going through therapy with him, took 15 minutes off her run time! Ill admit that I got even more excited as I learned that the same hands that would soon be massaging me had also massaged celebrities Paul Simon and Trent Reznor. I was not disappointed in my treatment. For my particular pain, I had decided to try for the first time Muscle Release Therapy (MRTh). This 60-minute treatment achieves results equivalent to several sessions of traditional massage therapy. It involves manipulating the muscles to support alignment and allows your body to find its natural balance. Balance sounded good to me, especially if it relieved my neck pain. During the treatment, I remained fully clothed. To start off, Rob had me stand up straight, so he could analyze my posture. Once I was on the table, he probed for areas that he thought could use some work. He noticed that on that day, my right hip bone sat considerably higher than my left, and he rightly deduced that my neck pain could be traced back to that misalignment. He applied pressure to several places on my hip while my right leg swayed back and forth.
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When Rob released the pressure, I was surprised to learn that it was not this pressure creating the swaying movement; my hip was so far out of alignment that my leg was off the ground and moving that way on its own. He then proceeded to massage my entire body. He began with my hips and worked his way out. He finished with my neck, the source of my pain. When I hopped off the table, I found I could easily move my neck from left to right and up and down, all with no pain. Fast results from just one treatment! Rob refers to himself as a specialized treatment therapist. He quickly finds the source of any physical problems or pain you might be experiencing and deals with it straightaway. He openly admits that sometimes his treatments might be just a little bit painful. But these brief moments of discomfort pay off in lasting results, achieved much more rapidly than through the average relaxing massage. However, for those who prefer a gentler experience, Rob and Wendy do also provide therapeutic, deep tissue, Swedish, prenatal and hot stone massage treatments. For those interested in hot stone massage, Wendy has an especially large stone set, containing stones with special acupressure points. She also offers CranioSacral Therapy. This is a gentle, hands-on therapy that releases restrictions in soft tissue surrounding the major nerves. It is effective for a wide range of medical ailments. My entire experience at Active Body Wellness was a pleasure. Rob is a very warm and friendly person, and he made me feel comfortable from the moment I walked in. Hes justly proud of his accomplishments, and he will be happy to share his stories with you. After a massage, youll find that the experience lives up to the stories. I cant tell you how Paul Simon felt when he left Active Body Wellness, but for my part, I can say I walked out feeling like I had diamonds on the soles of my shoes. Active Body Wellness is located at 10620 N. Port Washington Road in Mequon. For more information, call 414.721.6942 or visit www.activebodywellness.massagetherapy.com. I confidently recommend that you make an appointment today!
Create a natural, healthy and healing bedroom

By Andrew Pace
s an avid racquetball player, Im often reminded that the best method for recovering from a twisted ankle is RICE: rest, ice, compression, elevation. Its simple but highly effective. It gives the body the time and tools it needs to effectively heal itself. Rest at least six to eight hours a night. But how and where you rest might play a much bigger part in the healing process than you think. Its even more important for common ailments like headaches, allergies and, counterintuitively, insomnia. One of the keys is to create a natural, healthy bedroom that promotes healing. Most people dont realize that the average home contains 10,000 to 15,000 chemicals that are emitted from the building materials used during construction. While the number dwindles as the home ages, other chemicals are introduced in their place from clothing, cleaning materials, electronics, etc. Using flooring and wall finishes that are nontoxic and free of chemical outgassing will reduce the initial emissions by up to 75 percent. The use of a highquality air purification system will ensure particulate capture, reducing allergens and that morning stuffy nose. The materials you surround yourself with during the night should be healthy and chemical free most importantly, the mattress and bedding.
completely free of chemical outgassing and actually helps reduce chemical fumes in the rooms where it is applied, is a great option.
Mattresses and bedding
The average mattress contains chemical flame retardants, formaldehyde, heavy metals and various other VOCs. Look for a natural latex mattress encased in an organic cotton or wool cover. Not only is natural latex chemical-free, it is a responsive surface that provides pressure relief and appropriate support for your spine and specific shape. Unlike the synthetic memory foam, natural latex breathes, which discourages the buildup of moisture and heat in the mattress interior. No more musty smell! For sheets and blankets, look for natural and organic fibers that are GOTS certified. The Global Organic Textile Standard is the worlds toughest processing standard for organic fibers. Thus, consumers know that no pesticides or chemicals were used in the growing or manufacturing process.
Air purication
Flooring and nishes
While the feeling of something soft and cushy underfoot is nice in a bedroom, there really is no flooring material that is less healthy than carpet. Besides the chemicals that emit from carpet (for over 20 years!), carpet will trap allergens and pollutants that cannot be removed with vacuuming. Hard surfaces, like wood, cork or, best yet, natural linoleum are recommended. These materials are far easier to maintain and keep clean. Natural linoleum is inherently anti-static and anti-bacterial, too. Anyone who really wants a soft surface to step on in the morning should consider a natural wool area rug. For wall surfaces, use nontoxic paint (not just zero VOC) or other natural finishes that do not outgas. Clay plaster, which is
After everything else is done, the final bit of insurance is the implementation of a quality air purification device for the things you cant really control. Dust, mold spores, pollen and outgassing from clothing and furniture can still build up in your bedroom. Portable purification units that use a four-stage filter containing medical-grade high efficiency particulate arrestance (HEPA) and activated carbon will address the most serious household airborne contaminants. There you have it. A quick and easy checklist for creating your healthy haven. Youre just a few steps away from a truly restful, healing night of sleep!
Andrew Pace has been a pioneer in the green building industry since 1993, when he opened the first healthy building supply company in the United States. You can visit the Green Design Center in Waukesha at 2201 Badger Ct. (262.446.6702) or in Milwaukee at 2624 N. Downer Ave. (262.241.8068). For more information, visit www.thegreendesigncenter.com or email Andrew at Andy@thegreendesigncenter.com.
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businessPROfILE
he innovative concept of The Natural Boutique was created by owner Sandy L. White in 2002. The idea came from her love of plants and all things natural, and was further fueled by her college education in plant physiology and career in the pharmaceutical industry. Always thinking like a scientist, Sandy was discontented with the so-called natural products available, so she did some research and began making products of her own. As she used essential oils in her products, she was encouraged with the results, so she expanded her education to include aromatherapy. Once an aromatherapist, Sandy decided to educate others on the value of using natural products and to seek out manufactured items that adhered to the high standards she held to her own products. After a year of research, she decided to open a retail venue to make the products she had found available. The result Botanical Indulgence. But Sandy didnt stop with just aromatherapy products. Botanical Indulgence was the first retail store in the Fox Valley area to offer a wide selection of loose leaf tea. After training with the Specialty Tea Institute, Sandy began teaching classes on the health benefits of tea and proper preparation. Any time you stop in the store, you will be offered the tea of the week to taste as you browse the store. If you want to sample a different tea, the brewing bar is open for one of the stores associates to brew a cup to your taste. They prefer you try before you buy. This natural boutique is a retail venue that offers only clean, botanically based products void of any synthetic fragrance, as well as a specialty store offering natural products for the health of body, mind and spirit. In addition to the extensive loose leaf teas, other departments include: all-natural skin care and cosmetics,
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including the exclusive Colorescience Mineral Cosmetics; essential oil-based home cleaning and pet care; homeopathy; and flower essence therapy. The spa room offers all-natural plant-based facials and massage by appointment. In spring of 2013, in celebration of its ten-year anniversary, Botanical Indulgence became The Natural Boutique by Botanical Indulgence to better represent the mission and inventory available in the store. Plan a visit to the store for some healthy holiday shopping. Youll discover why its more than a retail venue, its a feel good oasis!
THE NatuRaL BoutIQuE by Natural Indulgence

1162 Westowne Dr., Neenah 920.725.1380 thenaturalboutique.com Hours: M,T,W,F 10 a.m.-5:30 p.m.; Th 10 a.m.-7 p.m.; Sa 10 a.m.-5 p.m.
Phytonutrients in fruit and the cancer connection

By John Whitcomb, MD
his is such an important topic! Heres the concept: Genetically modified (GM) food is not new. We humans have been genetically modifying food the old-fashioned way for the last 5,000 years by farmers selecting foods that are better tasting (usually meaning sweet and less bitter), bigger and prettier. As an unintended consequence, we have gradually reduced the phytonutrient content of our foods. We may not have been doing it in a test tube at a major food research lab, but we have been modifying our plants nevertheless. The phytonutrients are often the bright colors in foods, but also the bitter flavor. In plants, they serve to ward off insect predators. In humans, they stimulate our immune systems to then react against cancers and inflammation. Here are some simple examples of what has happened to fruits: AppLEs: This fruit has had a dramatic decline in phytonutrient content. The nine major types of apples in grocery stores are almost all void of much value. A wild apple from Nepal measures 475 times the phytonutrient content of a Ginger Gold or Golden Delicious. A study from Japan in the 90s showed that Fuji apples (representing modern ones) had one eightieth (1/80) of the cancerfighting ability of Japanese heirloom apples. To get the most from your apples, buy heirloom, look for the brightly colored ones that have been the most sun exposed, eat the skin and dont get the pesticide-covered ones. Pesticides cause cancer, too. BLuEBERRIEs. Once so abundant in North America, folks just went to the woods. Chokeberries, the wild form, have a level of 160 compared to most modern berries, which are in the 2-5 range. Despite that, research from Tufts University has shown that a diet of 10 percent blueberries completely prevented Alzheimers disease in rats. The oxygen radical absorption capacity (ORAC) score of blueberries is 3,500 for one-half cup. Thats about the highest-scoring fruit in America. To get the most from your blueberries, buy midseason and freeze them, buy organic and pay more (less pesticide), and buy frozen if you need to, as theyre harvested at peak. And cooked blueberries have double the antioxidants. Cooking releases good stuff!
ApRIcots. Theyre superstars! An apricot have up to eight
times the value of a peach. Given a choice, take the apricot. Early varieties are dramatically low in antioxidants so buy later in July and August. Since we eat more dried than fresh, how theyre dried matters: tunnel drying quadruples the antioxidant result compared to sun drying (and its faster). PLums anD pRunEs. Buy the darker varieties that mature later, like apricots. They, too, reduce inflammation dramatically and now have been proven to build bone. If you have osteopenia or osteoporosis, you should eat dried plums daily. Do you get the gist? You can slow down cancer with many tools, some of which are based on your immune system getting the right nudge. There is very exciting research just coming out about the value of modified citrus pectin (MCP) from all citrus sources. MCP strips cancer cells of their immune cloak and lets your immune system have at it. The citrus pectin acts like a chelating drug and can pull the protein, called galectin, off the surface of cancer cells. You cant buy just any citrus pectin, as only one company has the patent for the proper modification. The same process of slowing down cancer can be accomplished with fermented wheat germ, or Avemar. In a process discovered in Hungary, wheat germ (the protein and DNA parts) fermented with brewers yeast was shown to slow down some cancers as much as 70 percent. The core concept is that we all have some cancer stem cells in us. They have to double some 60 times to make a cancer big enough to be seen or felt (about 1 billion cells). If we can make the doubling time a year, your cancer will show up in 60 years. If the doubling time is two weeks, oh no!
Dr. John Whitcomb is the first physician in Wisconsin with a masters degree in nutrition and metabolic medicine from the University of South Florida, which is the only medical school in America teaching nutrition to doctors. His office, Brookfield Longevity & Healthy Living Clinic, is located at 17585 W. North Ave., Suite 160. For more information, visit www.LiveLongMD.com. Want more tips to fight cancer holistically? Dr. John Whitcomb is the only physician in Wisconsin engaged in a medical schoolbased fellowship program on holistic and integrated cancer care. Call 262.784.5593.
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A gift for you!

Five reections taken from holidays of the season
By Jill E. Greinke, MSW, LCSW, SAC
Peace on earth, good will to men from the Christian nativity story
he holidays are here once again. Thanksgiving was just a few days ago here in the United States. This time of year incorporates many seasonal celebrations, each having basic tenets of peace on earth, light and love, as well as gift-giving. This holiday season began with the eight-day Hanukkah, which started the day before Thanksgiving. The next celebration is winter solstice, followed by Christmas, Kwanzaa and the New Year. Most of these traditions date back hundreds of years; however, the celebration of Kwanzaa began during the 20th century. Each holiday encourages its celebrants to meditate and turn inward. I have pulled out simple reflections from each winter tradition that you may choose to integrate with your own personal holiday observances this season. of Dedication. It commemorates the rededication of the Jewish holy temple in Jerusalem. The main ritual is the lighting of the
nine-branched candelabra or Hanukkiyah Menorah. During the course of eight consecutive nights, a candle is lit from an extra attendant candle, until all the candles are alight on the last night. The holiday harkens back to a time when the temple was profaned by Greek rulers. The holiday commemorates the survival of a temple lamp and its untouched oil, which miraculously burnt for eight nights. Blessings are often recited, gifts are given each night, children often play with a special spinning top called a dreidel and foods are fried in oil that also commemorates the miracle of the Hanukkah oil. From this tradition, we can take elements of survival, light, divine blessings, celebration and joy. We can look for the gift of inner faith that can illuminate our souls during dark times.
WIntER soLstIcE in the Northern Hemisphere is an astronomical event that represents the first day of winter. It is also known as a transformational time of the year when daylight begins to lengthen once again in order to prepare the way for spring. Many people involved in the New Age movement and Wiccans give gifts and celebrate this event in hopeful anticipation of the birth of a new cycle of light. This event evokes the triumph of light over darkness. The sunlights increase represents a new and positive turning point in our lives. We can look for the gift of trusting Mother Nature and her predictable constancy in sustaining our lives on planet Earth.
HanuKKaH is also known as the Festival of Lights and the Feast
Seeing isnt believing, believing is seeing Judy the Elf from the motion picture The Santa Claus
CHRIstmas means Christs Mass and is an annual commemoration of the birth of Jesus Christ. Jesus was one of only several spiritual leaders that encouraged humility, selflessness and sacrifice for the greater good. Gifts began to be given as symbols of Christs gift to the world as well as the three wise men giving gifts to the Christ Child as written in the story of the Nativity found in the Christian Bible. Today, families often reunite, sing carols, attend church, exchange gifts and feast together.
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Christians around the world believe Christ is the incarnation
of God and their spiritual savior. His birth represents the hope of salvation and Gods great mercy on mankind. Christmas celebrates the birth of a spiritual light of the world. One of Christs names, Emmanuel, means God with us or God in the flesh. Can we think of ourselves each as being a spark of divinity and see that in each other? We can live authentically and intentionally with passion, which ultimately creates our own rebirth on Earth.
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KWanZaa was created in 1966 by Maulana Ndabezitha Karenga,
a professor of Africana Studies. It was the first specifically African-American holiday. Kwanzaa celebrates the seven principles of African heritage. Professor Karenga stated that Kwanzaa represents, The best of African thought and practice in constant exchange with the world. Kwanzaa asserts seven principles: unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity and faith. Gifts that are given are symbolic of the seven principles. We can all use these principles as gifts to each other, gifts to ourselves and gifts to our world. The holiday comes from strong African immigrants, who despite tremendous adversity and enslavement, rekindled the great traditions of their people, their communities and their experiences. In Kwanzaa, we have another tale of survival and rebirth. We are reminded of the miraculous potential of cultural integration, the blessings of traditions, and international peace and cooperation. Life is a gift, and it offers us the privilege, opportunity and responsibility to give something back by becoming more. Anthony Robbins
THE NEW YEaR celebration (on the Gregorian calendar)
symbolizes starting the year off with fresh, new beginnings. There are countless celebrations worldwide commemorating this event. New Years Eve always involves the casting off of the old year, reflection on past events and the beginning of new chances for change. Many people set goals called New Years resolutions. We have the opportunity to grow, transform and expand; that is profoundly miraculous! Most of these holidays utilize the ritual of gift-giving. One of the greatest gifts we can give ourselves is self-love. We can do that by: learning to be kind and compassionate to ourselves; balancing our responsible side with the child within; taking the time for inward reflection, soul searching and listening to our inner guidance by quieting our minds and listening with our hearts; taking care of our physical bodies (our temples) and emotional needs; and nurturing ourselves with positive thoughts. Self-love offers us the chance to become our authentic selves. Once we are authentic, we are capable of seeing the endless possibilities that await us. Happy Hanukkah! Happy solstice! Merry Christmas! Happy Kwanzaa! Happy New Year!
Jill E. Greinke, MSW, LCSW, SAC, is a holistic psychotherapist and transformational consultant specializing in transformational counseling and coaching, group coaching, workshops, teleconferences, presentations, speaking engagements and consultations. To get her free report, Five Steps to Miraculous Living, visit her at www.jillegreinke.com.
Massage Services Offered: Deep Tissue Therapeutic Muscle Release Therapy Lypossage Hot Stone CranioSacral
10620 N Port Washington Rd Mequon, WI 53092 www.activebodywellness.massagetherapy.com
Call Rob Reader, L.M.T., ofcial massage therapist of the Milwaukee Ballet or Wendy Halfpap, L.M.T., integrative massage specialist at 414-721-6942.
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Practical stocking stuffers for pets

By Dr. Jodie
As a HoLIstIc vEtERInaRIan, here is what I would like to see in your doggy or kittys stocking this Christmas:
A gift certicate for a real wellness exam
There is nothing more valuable than quality of life and longevity when it comes to your pet. This is best attained by receiving a thorough exam and good advice regarding your pets wellness. Seek advice from a holistic practitioner who discourages excessive vaccinating and encourages titre testing or screening blood work instead.
Dont forget to read ingredient labels before selecting treats to stuff your stockings.
Herbal ear rinse
This is recommended only for those who swim, get bathed a lot, and need an astringent for its drying impact. Use of an ear wash in an already irritated ear will exacerbate the problem and even blister the sensitive tissues of the external ear canal. This includes supposedly mild herbal ear rinses.
Herbal eye rinse
So many pups and kitties have eye irritation due to todays toxic environment. A soothing herbal eye rinse is a wonderful gift of comfort for any pet, but especially those with anatomically bulging eyes (exophthalmos) or difficult-to-manage facial folds. Preventative hygiene is very important.
Dental products
Who has the Expertise to Provide Your Pet with Top-Notch Integrated Holistic Pet Care? Exams/Consults Titer Tests Acupuncture/Laser Herbals/Essential Oils Radiographs, Dentistry, Surgery Natural Foods, Treats, Raw Diets
www.AnimalDoctorHolistic.com
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414.422.1300
There are many products, so it can be overwhelming to choose. Raw bones are the most effective at prevention and removal of tartar. The difficulty is appropriate bone selection. Choose a bone that is the right size for your pet. Even a small dog might try to gulp down a short chicken neck. Only feed raw bones, never cooked or smoked. Raw bones can be digested; cooking makes a bone brittle and dangerous. Pet retail bones have been frozen, which destroys parasites, and usually dipped in lactic acid (like vinegar) to destroy microbes. This may make them safer than butcher shop bones, which were intended to be cooked for soup rather than eaten raw by your pet. Remove excessive marrow to prevent diarrhea. Always be present when serving bones. Seaweed and cheese enzyme powders used on the teeth or in food can be tasty, effective and easy to administer. I am not a fan of any of the dental rinses, as most contain alcohol or chlorhexidine. Always avoid xylitol and fluoride for pets!
Edible dental biscuits are generally extremely starchy and can cause intestinal obstructions. A nice, natural pet tooth paste is a must, though a little difficult to find on the market today.
Natural shampoos
I prefer detoxifying soaks, but there are some pleasant, natural, sodium lauryl sulfate-free shampoos on the market for pets. Earth Bath has a nice line.
Omega-3 fatty acid supplements
A molecularly distilled fish oil promotes healthy skin, joints, heart and brain. Fish oil can be a hairball preventative for cats or a natural anti-inflammatory for dogs. These can be purchased as gel caps or liquid. A liquid should be stored in the refrigerator and used up within three months. Rancid oil is worse than no oil at all. Krill oil is a nice option as well. A small volume is quite effective and may be more readily consumed by small dogs and cats. This oil is high in astaxanthin, a potent antioxidant.
Probiotics and prebiotics
We are committed to helping you
This supplement can help alleviate holiday stressors or dietary indiscretions that commonly cause gastrointestinal upsets. A pinch of these added to any diet can help relieve minor vomiting or diarrhea issues. Good bacteria replenish the gut with microflora beneficial to the immune system. Prebiotics are ingested to feed the good bacteria.
Natural chews and chew toys
your business ...
These products keep your pet busy. They dont clean teeth, but they do help your pet emotionally. They can help relieve anxiety and provide great distraction! Natural chews are better than chemically treated rawhides and are best if they have not been irradiated. Safe rubber toys can be stuffed with healthy freeze-dried treats or peanut butter to make them even more enticing!
Treats
Freeze-dried or dry-roasted meat-based treats, or dehydrated veggie treats far surpass the typical starchy biscuit in quality and palatability. Avoid holiday treats that are vibrantly colored. Red dyes are commonly toxic. Some natural treats can be quite green and safe if the color is due to the presence of chlorophyll. This substance is often used for its deep color and its healthful properties. It promotes a healthy gut-lining, is anti-inflammatory and freshens breath! Dont forget to read ingredient labels before selecting treats to stuff your stockings.
Groomer or nail clipping gift certicates

Merry Christmas and Happy New Year to pet lovers everywhere!
Lastly, this gift in a stocking can help a pet stay comfortable and feel beautiful (or handsome).
Contact Kim Bartelt or Cindy Kiley today to learn all the ways Natures Pathways magazine can benet your business!
877.479.7209 info@naturespathways.com
Jodie Gruenstern, DVM, CVA, has been practicing veterinary medicine in Muskego, Wisconsin since 1987. She is a certified veterinary acupuncturist and food therapist by the Chi Institute. Dr. Jodie is the owner of the Animal Doctor Holistic Veterinary Complex, an integrated, full-service small animal practice. For more information, healthy products or an educational DVD, visit AnimalDoctorHolistic.com.
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businessPROfILE
he Oilerie Brookfield offers a truly fabulous experience! Upon arrival, you are greeted warmly by our knowledgeable sales associates. If you are new to The Oilerie Brookfield Olive Oil Bar, you are given a personal tour of the store to help you get started on your journey through the magical world of olive oil. If you need some ideas on how to use our products, we are ready to go with lots of suggestions and recipes. At our store, you are not just a customer to us, you are part of the family! All of us at The Oilerie Brookfield celebrate our stores 5th anniversary this month. We are proud of our organizations service to both our customers and community. The Oilerie Brookfield is the first franchise of The Oilerie Olive Oil Bar system. Our production facility is located in a small town about an hour south of Rome. With our exclusive and exceptionally short supply chain, we are able to offer you the freshest and finest products direct from Italy. As the owner of The Oilerie Brookfield, Ive been to Italy myself to visit our producer, and Ive seen firsthand the process of making olive oil. Ive even harvested olives by hand (check out the picture of me picking olives on the wall of the store) and watched as olives were crushed into extra virgin olive oil by their producer, Adriano. Adriano is the fourth generation of his family to be involved with olive oil. He is a master and is said to be the best in Italy at what he does. It is a remarkably simple philosophy that Adriano has for his olive trees, Take care of your trees, and they will take care of you. We are very proud of our partnership with Adriano and his firm. The trip was a thrill of a lifetime! In addition to extra virgin olive oils and aged balsamic vinegars, we also carry a variety of other gourmet food products. With the holidays right around the corner, The Oilerie Brookfield is a great place to pick up some wonderful gifts! We have
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With our exclusive and exceptionally short supply chain, we are able to offer you the freshest and nest products direct from Italy.
standard gift boxes like the Magnifico or the Splendido. If you want to personalize it a bit more, we can help you put together a meal in a box or another customized box that will be a perfect fit for your loved one. This is an exciting time for all of us at The Oilerie Brookfield. Our new cookbook is now out, just in time for the holidays! The cookbook contains recipes and ideas for all of the extra virgin olive oils and aged balsamic vinegars in our store. Create a box with a cookbook, a bottle or two of extra virgin olive oil, and a bottle of our rich, thick and luscious 25-year aged balsamic vinegar for a gift anyone would love! Our store is open Monday through Friday 10 a.m. to 7 p.m., Saturday 10 a.m. to 5 p.m. and Sunday 11 a.m. to 4 p.m. I welcome you to experience the wonderful world of olive oil and balsamic vinegar at The Oilerie Brookfield, an Olive Oil Bar store! Jackie Zach, owner
17125C W. Bluemound Rd., Brookeld (just a half block west of Brookeld Square Mall) 262.786.3000 www.oilerie.com
THE OILERIE BRooKFIELD
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November 29 Home for the Holidays December 6 Christmas in the Country December 13 Santas Workshop December 20 A Taste of Christmas Join us for fun and free activities, live music, kids crafts, snacks, Santa and more! Visit cedarcreeksettlement.com for more information Friday evenings and Saturdays thru Christmas, come get your holiday shopping done and get a free gift for YOU! Cedar Creek Pottery offers free handmade ornaments with every purchase as our way to spread a little extra holiday cheer while you shop! Cant make it in? Shop online anytime at cedarcreekpottery.com and well send your gifts and your free ornament right to your door! December 11 6:30-8 p.m. Essential Oils for Animals Demo at Bark N Scratch Outpost Enjoy an evening learning how Young Living Essential Oils can benet your animals. Will discuss and demonstrate safe and effective ways to support you, pets health and life. Call to reserve your spot for this free event. Bark N Scratch Outpost, 5835 W. Bluemound Rd., Milwaukee, 414.444.4110, www.milwaukeepetfood.com. If youd like to: Improve your relationship with your animal. Deepen your bond and share more joy. Get help addressing behavior problems. Learn more about your animal, how they think and see the world, and hear what messages they have for you. Sign up for a 20-minute session ($45 payable at time of appointment) by contacting Bark N Scratch Outpost, 5835 W. Bluemound Rd., Milwaukee, 414.444.4110, www.milwaukeepetfood.com.
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Friday evenings thru Christmas 5-9 p.m. Festive Friday Eves
Saturday, December 14 12-4 p.m. Animal Communication Sessions with Stacy Krafczyk at Bark N Scratch Outpost
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Support our local businesses in the healthy living industry!
ACUPUNCTURE
Best Health Option Acupuncture & Wellness 262.293.4493 www.besthealthoption.co At Best Health Option Acupuncture & Wellness we provide an Eastern holistic approach to your health within a Western world. Our masters-prepared, state licensed practitioners will work with you and your physician to create an individualized integrative care plan to help you achieve and maintain your wellness goals. Feel Your Best. Live Your Best. Choose Best Health Option.
Saukville Chiropractic 620 E. Green Bay Ave., Ste. 104, Saukville 262.284.0022 www.saukvillechiropractic.com A chiropractic lifestyle can save you time and money by helping you stay well! Whether you suffer from back pain, neck pain, headaches, migraines or carpal tunnel syndrome, see how chiropractic can benet your overall health; before you try drugs or surgery! Regular chiropractic adjustments help to maintain and maximize your health in a natural way! At Saukville Chiropractic Wellness Center, our #1 priority is YOUR health!
ative. Our trainers work outside the box ensuring that youll never be bored. We offer one-on-one personal training and small group tness classes. We also offer personalized nutrition coaching to help you use high-quality nutrition that works with your individual bodys needs to achieve your desired results. Our wellness programs are designed to be comprehensive and integrative to help you achieve weight-loss and tness success and feel your absolute best. Call today for a free consultation!
GRAPHIC DEsIGN & FINE ART PHOTO PRINTING STUDIO

Schumann Studio, LLC 6619 W. Mequon Road, Suite A, Mequon 888.502.3583 Create@SchumannStudio.com www.schumannstudio.com Tue-Fri 10-6, Sat-Sun 10-2 & by appointment We specialize in graphic design and Gicle printing, including photo-canvases and posters, with myriad display and framing solutions. Print your own image, choose from our artists galleries or let us help you with your photo restorations. Also offering logo design, promotional literature and event invitations. Our highly individualized and mindful design approach will make you happy to create with us!
ACUPUNCTURE & CHINEsE MEDICINE

Tsang Acupuncture & Wellness Center 909 W. Mequon Rd., Mequon 262.821.2825 TsangAcupuncture.com Tsang Acupuncture & Wellness Center is helmed by Sean Tsang, a third generation Chinese acupuncture and herbal medicine practitioner. Sean Tsang specializes in pain management, seasonal allergies, digestive issues, hormonal imbalance and infertility. His clinical approach is results-oriented and wellnesscentered. The clinic is conveniently located in a natural setting in Mequon.
CHIROPRACTIC/BODYWORK
Erickson Family Chiropractic Amber Erickson, DC, MEBW 2998 Beechwood Industrial Ct., Hubertus 262.628.8535 ericksonchiro@yahoo.com www.ericksonchiros.com We have extensive training in chiropractic and bodywork techniques for adults and children. We offer all forms of chiropractic care, as well as supporting techniques utilizing physical therapy. Dr. Amber has gotten successful results with soft tissue techniques that are effective for treating muscle tightness, for the elimination of scar tissue and to increase range of motion. She also uses kinesiology taping to increase proprioception and circulation, as well as muscle and neurological re-education. Dr. Amber also treats animals, including horses and dogs.
HEALTH FOOD STOREs

Health Hut 19035 W. Bluemound Rd., Brookeld 262.821.2122 2225 S. 108th St., West Allis 414.545.8844 5610 S. 108th St., Hales Corners 414.529.2989 www.healthhut-wi.com Health Hut is a locally owned and operated group of natural food stores in the Milwaukee area. The three locations offer a full selection of natural and organic food, including fresh organic produce, drug-free meats, and wheat-free and gluten-free options, beauty aids, pet foods and the largest selection of quality nutritional supplements in southeastern Wisconsin. Health Hut always your best value!
ARCHITECTURE & DEsIGN

Knobloch Nelson Architects 414.534.6888 info@knarchitects.com www.knarchitects.com Knobloch Nelson Architects LLC is not only a full service architectural and interior design rm, but also a CREATIVE DESIGN STUDIO. We are dedicated to providing creative design solutions for architectural and interior environments, for both commercial and residential spaces. We thrive to engage with our clientele to offer solutions that are functional, aesthetic and healthy.
FITNEss & HEALTH

Rockstar Fitness Riversite Ste. 11122A, North Cedarburg Rd., Mequon 262.483.7616 info@rockstar-tness.com ROCKSTAR-FITNESS.com At Rockstar Fitness we offer a complete success system to help you achieve your health and weight-loss goals. Our signature Rockstar workouts are above and beyond anything you have ever experienced intense and results oriented, but also fun and cre-
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HEALTHY HOmE GOODs

Green Design Center 2201 Badger Ct., Waukesha 262.446.6702 2624 N. Downer Ave., Milwaukee 262.241.8068 www.thegreendesigncenter.com GDC has many products that will not only make your home a more environmentally friendly and healthy place, but also show your knack for design and style. Our staff is ready to assist you in choosing the right materials for each room, offer design consultation, provide detailed information for each products sourcing and ingredients, and explain steps to take when applying these unique products.
LAWN SERVICEs
Be Green Lawn Care, LLC P.O. Box 180092, Delaeld 262.361.4034 beres@begreenlawncare.org www.begreenlawncare.org Be Green Lawn Care, LLC Earth Friendly Lawn Care Solutions: Full service, holistic and sustainable lawn care practices, products and services. Diligently working to bring awareness and encourage a movement to shift how lawn service is practiced. Maintaining a beautiful, thick, green, healthy lawn is possible and available using products and techniques that are safer for people and pets, while reducing environmental impact and chemical usage.
NATURAL PRODUCTs
The Natural Boutique Sandy White 1162 Westowne Dr., Neenah 920.725.1380 www.thenaturalboutique.com The success of a business comes from more than just the owner. A truly successful business will have an enthusiastic, knowledgeable staff hand chosen by the owner. Here at The Natural Boutique, Sandy has a staff that loves the business as much as she does, and it shows when you walk into the store. Located 5 minutes from Fox River Mall; take the Winneconne exit in Neenah and turn left at Culvers.
OLIVE OIL & BALsAmIC VINEGAR

The Oilerie Brookeld 17125C W. Bluemound Rd., Brookeld 262.786.3000 www.oilerie.com M-F 10am-7pm, Sat 10am-5pm, Sun 11am-4pm The Oilerie Brookeld is an Olive Oil Bar store. We are a place where you can sample all of the wonderful extra virgin olive oils and aged balsamic vinegars. Our expert staff will guide you to the perfect selection for you. We will then hand bottle your selections, one at a time, for maximum avor and freshness. Experience the difference today!
HEARING AIDs
Midwest Audiology Center, LLC 4818 S. 76th St., Ste. 3, Greeneld 414.281.8300 Midwestaudiology@att.net www.midwestaudiology.net Midwest Audiology Center, LLC was founded by Dr. Douglas Kloss in 2007 and provides the most advanced hearing aid technology offered by the largest hearing aid manufacturers in the world. Dr. Kloss works with his patients to provide the most effective solution to their hearing problems. He can be contacted at 414.281.8300. By appointment only.
LIFE TRANsFORmATION COACHING

The Sacred Bond Center Richard W. Hanhardt, MS, MBA, BCSLC Executive Director 11430 W. Bluemound Rd., Ste. 104, Wauwatosa 262.794.2318 www.sacredbond.net Health is most often focused on the body, but there is a growing realization that issues that include depression, anger, anxiety and fear may destroy our efforts toward physical health. Many require a nontraditional approach that focuses on proven techniques rarely employed in traditional psychotherapy. Our mission is to provide these special approaches to complete health.
OPPORTUNITIEs
Arbonne Becky Schmalz, Regional Vice President 920.843.1142 http://bschmalz.myarbonne.com Reach out and discover Arbonne! According to current statistics and trends, people are looking for ... Debt-free lifestyles. Financial security. Freedom to choose how they spend their time and money. Wellness and healthy lifestyles. all of which equal quality of life! Our opportunity ts the current timing and trends. Consider the opportunities with Arbonnes pure, safe and benecial skin care, nutritional products, cosmetics, detox spa and more! We are looking for new consultants in Southeast Wisconsin! For more information, contact Becky Schmalz, independent consultant and regional vice president, at 920.843.1142 or Becky.Schmalz@gmail.com.
HOLISTIC DENTIsTRY
Integrative Dental Solutions N35 W23770 Capitol Dr., Pewaukee Ofce: 262.691.4555 Fax: 262.691.4579 www.WiNaturalDentist.com Biological or holistic dentistry is different from conventional dentistry in that it recognizes the importance of a healthy mouth in achieving optimal overall health. Our ofce understands that every patient has specic needs. Dr. Mahn and Dr. Shetty will even be happy to work with your healthcare practitioner to help you reach your goals.
MAssAGE THERAPY
TriCare Massage, Nutrition & Coaching Elizabeth Bart, MS, LMT, Nutritionist 1516 W. Mequon Rd., Mequon 262.332.0532 www.tricaremassage.com
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py, nutritional management and coaching to help you overcome the obstacles in your life. Our integrative approach to your health and well-being starts with a holistic review of your health history, nutrition, exercise and alternative care experiences, which then helps us create an individualized personal well-being plan that will work for you. Call today so we can get started!
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PERsONAL TRAINING
Fryatt Fitness & Nutrition, LLC 203 W. Wisconsin Ave., Pewaukee 262.422.5704 cfryatt4@gmail.com www.fryatttnessandnutrition.com Fryatt Fitness & Nutrition focuses on the individual as a whole. We are dedicated to providing you the quality care that you deserve. We offer one-on-one personal training, group training and classes. Specialties include weight loss, performance training, nutrition plans and products, TRX Suspension Training and run/walk training plans for your next 5K, 10K, half or full marathon. Call or email for a consultation and to set up your next steps to the new, healthy you! Pulse Personal Training W61 N397 Washington Ave., Cedarburg 262.376.5376 www.pulsecedarburg.com Our approach is about more than just tness. We believe in addressing the whole you physical activity, nutrition, rest and prana. Areas of focus are post rehab, sport specic (golf, swimming, running and gymnastics), youth tness and weight loss. We offer nutritional training, peer personal training where you and a partner come to encourage each other during excercise, and small group exercise experiences. All tness levels encouraged. Call for times. Revolution Fitness John Pietenpol 1300 Capitol Dr., Ste. C, Pewaukee 262.923.7060 john@revolutiontnesswi.com twitter@revolutiontns www.revolutiontnesswi.com We are Lake Countrys premeir destination for personal tness! We offer private training, partner training, small group training and corporate tness. We train in many different
styles like Tabata, strength circuits, cardio circuits, Revo-Metrics and personalized workouts. At Revolution Fitness there are no contracts or bulk packages. Just pay monthly! Your rst workout is always free at Revolution Fitness!
SLEEP HEALTH
Endeavor Therapy & Sleep Center 11649 N. Port Washington Rd., Ste. 109, Mequon www.endeavortherapyandsleep.com Endeavor Therapy & Sleep Center is an independently owned, Medicare-certied facility for sleep diagnostics (inclinic and home sleep testing available), actigraphy and CPAP & BiPAP equipment and supplies. Located in Mequon, we not only serve the Northshore and Milwaukee area, but also all of southeastern Wisconsin. Open 7 nights a week for your convenience. Free home sleep screening available.
PET STORE
Bark N Scratch Outpost 5835 W. Bluemound Rd., Milwaukee 414.444.4110 www.milwaukeepetfood.com Bark N Scratch Outpost provides healthy and natural pet foods, supplements, treats, essential oils, toys and more. Our friendly staff participates in ongoing learning, and we hold seminars to share information. We are available seven days a week to help you make appropriate choices for your dog or cat, and for select small mammals. We think outside the bag!
SPECIALTY GOODs
Cedar Creek Pottery N70W6340 Bridge Rd., Cedarburg 262.375.1226 cedarcreekpottery.com Cedarburgs oldest pottery shop (est. 1978) features an array of Wisconsin pottery, including the work of wellknown local potters, Dave Eitel and Andee Warren. Functional and beautiful pottery created by some of the nations nest ceramic artists is complemented by an outstanding selection of ne American crafts. Handmade in the USA the perfect gift!
PHYsICAL THERAPY
Specialized Therapy Services 2711 N. 92nd St., Milwaukee 414.778.1341 www.specializedtherapyservices.com Since 2000, Dave Vollmers has been specializing in Myofascial Release; a hands-on approach used to treat the fascial (soft tissue) system. Myofascial Release treatment involves applying sustained gentle pressure and movement into the fascia in order to eliminate restrictions that may create pain or malfunction throughout the body, sometimes with bizarre side effects and seemingly unrelated symptoms that do not always follow the pathway of nerves. Specialized Therapy Services is the oldest exclusive Myofascial Release clinic in Milwaukee.
COMMUNiTY CALENdAr
$20 per entry (advertisers) $50 per entry (non-advertisers)
communItY
partners
advertiserDIRECTORY
Active Body Wellness57 Animal Doctor58 Arbonne/Spirit Wings33 Bark N Scratch Outpost13 Be Green Lawn Care17 Best Health Option LLP50 Brookeld Longevity & Healthy Living11 Cedar Creek Pottery38 Carol Michalski, MSW, LCSW, Life Coach47 Copper Tree Yoga Studio25 Endeavor Therapy & Sleep Center29 Erickson Family Chiropractic36 Fava Tea Company5 Fryatt Fitness & Nutrition15 Get Your Lean On66
Green Design Center67 Growing Power2 Health Hut39 Integrative Dental Solutions3 Jill E. Greinke, Holistic Psychotherapist & Transformational Consultant56 Knobloch Nelson Architects68 Lillies45 Mander Collision10 Midwest Audiology15 MP Possibilities41 Natural Cleaners21 Natural Therapeutics49 Optimal Health Network33 Pulse Personal Training48 Reaching Treetops Yoga43
Revolution Fitness37 Rockstar Fitness9 Sana School for the Healing Arts5 Saukville Chiropractic9 Schumann Studio LLC68 Specialized Therapy Services29 The Cat Doctor S.C.27 The Colour Bowl Salon & Wellness Spa25 The Natural Boutique20 The Oilerie19 The Sacred Bond Center45 TriCare Massage16 Tsang Acupuncture & Wellness Center23 Vena The Varicose Vein Institute51 Verduras Tea House & Cafe10 Weeds45
64
Lillies W62N553 Washington Ave., Cedarburg 262.377.7047 www.lilliesgoods.com Weeds W62N588 Washington Ave., Cedarburg 262.377.0999 www.lilliesweeds.com Two eco-conscious stores in historic downtown Cedarburg, providing responsible shopping options. Lillies Fairly Traded, EarthFriendly, Meaningful Goods. Handmade unique products with a cause; every purchase has a story. Organic, sustainable, natural ber clothing, jewelry, accessories and gifts. Weeds Green Goods for Home and Garden. Many locally sourced, recycled, repurposed, reusable, renewable, innovative products to promote a healthy, natural lifestyle, including 120+ loose leaf teas and teaware; organic spices and herbs; essential oils; natural bath and body products; and much more!
Green Living Goods for Home & Garden
VARICOsE VEIN TREATmENT

Vena The Varicose Vein Institute N4 W22370 Bluemound Rd., Ste. 201, Waukesha 262.349.9371 www.venainstitute.com Did you know that treatment for varicose vein disease may be covered by your insurance? Bruce Cardone, MD, is an expert in the diagnosis and treatment of varicose vein disease. He is extremely qualied to help you if you have leg pain, discomfort and/or unsightly veins. If you are unsure if your leg pain is from varicose veins, come in and let us take a look. If varicose veins are the culprit, Vena can get you on the road to healthy, happy legs. Call us today for your free consultation.
YOGA INsTRUCTION
Copper Tree Yoga Studio and Wellness Center 1364 E Sumner St., Hartford 262.670.6688 www.coppertreewellnessstudio.com When you come to Copper Tree you become part of the family! We have taken the beauty of yoga and its amazing traditions, philosophy and spiritual essence and intertwined it with new research, functionality and every day modern living. We understand the integration of real life experience on the mat. We are known for our individual attention in a group atmosphere where every-body matters.
VETERINARY SERVICEs
Animal Doctor Holistic Veterinary Complex S73 W16790 Janesville Rd., Muskego 414.422.1300 www.AnimalDoctorHolistic.com Animal Doctor Holistic Veterinary Complex is staffed by pet lovers who are highly skilled in delivering unique health care to patients whose guardians appreciate the importance of addressing the mind, body and spirit in the quest for quality and longevity of life. Our mission promotes the prevention and treatment of disease through integrated conventional and natural means for pets and their people, inuencing a pets entire being in a complete and positive manner. Experienced doctors utilize natural nutrition, titre testing, Western and Chinese herbals, essential oils and acupuncture to address individual patient needs.
TEA HOUsE & CAFE

Verduras Tea House & Cafe 181 N. Broadway, Milwaukee 414.224.6144 verduras@gmail.com www.facebook.com/VerdurasTea www.verdurastea.com Verduras Tea House & Cafe is located in the historic Third Ward. We are a tea house that serves loose leaf, specialty tea (predominately from Rishi) by a Level 3 certied tea specialist (Specialty Tea Institute). We also have a vegetarian menu with soups, salads, sandwiches, bakery items and desserts. Sit by the windows and enjoy the lovely view.
YOGA
Reaching Treetops Yoga Alyssa Konda, RYT Locations: Badger Health Center S31W24757 Sunset Dr., Waukesha The Fitness & Wellness COOP 2442 N. Grandview Blvd., Waukesha 262.501.1572 reachingtreetopsyoga@gmail.com www.reachingtreetopsyoga.com Reaching Treetops Yoga is the rst studio to offer Aerial yoga classes in Wisconsin. This invigorating style of yoga is taught by certied and qualied instructors that also offer Hatha, Chair, Vinyasa and Restorative styles of yoga. Every Saturday enjoy Community Yoga for only $3! For an overall mind/body experience enjoy Zumba, R.I.P.P.E.D. and tai chi. Massage and holistic wellness services are also offered on site. The entire staff is passionate about not only the services they provide, but also the community having an achievable approach to wellness.
URBAN AGRICULTURE
Growing Power, Inc. 5500 W. Silver Spring Dr., Milwaukee 414.527.1546 www.growingpower.org Growing Power transforms communities by supporting people from diverse backgrounds and the environments in which they live through the development of Community Food Systems. These systems provide high-quality, safe, healthy, affordable food for all residents in the community. Growing Power develops Community Food Centers, as a key component of Community Food Systems, through training, active demonstration, outreach and technical assistance. Our goal is simple: to grow food, to grow minds and to grow community.
E AT, DRINK & BUY LOCAL

GROW YOUR
COMMUNITY
65
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Help us get ready for 2014!

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for only $39 Call and Find Out How!

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for the holidays!

Fava Tea Company

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Great things to know about hibiscus tea 

www.verdurastea.com 181 N. Broadway

Brookeld Longevity & Healthy Living Clinic

Healthy and natural gifts for your pets 

Strength training for weight loss success 

We We think think outside outside the the bag! bag!

December 2013 | Natures Pathways

Dont buy that new hearing aid just yet! 

STRENGTH TRAINING FOR WEIGHT LOss sUCCEss continued from page 13

Fryatt Fitness & Nutrition, LLC

203 W. Wisconsin Ave., Pewaukee 262.422.5704 cfryatt4@gmail.com www.fryatttnessandnutrition.com www.facebook.com/FryattFitness www.twitter.com/FryattFit

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Dysfunctional limb identication

THE OILERIE BROOKFIELD

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Nature's Pathways Dec 2013 Issue - Southeast WI Edition

Nature's Pathways Dec 2013 Issue - Southeast WI Edition

8 Th e cost of the American lifestyle 10 Great things to know about

13 Strength training for weight loss 14

The cost of the American lifestyle

Great things to know about hibiscus tea

Healthy and natural gifts for your pets

Strength training for weight loss success

Dont buy that new hearing aid just yet!

Teach children to be charitable

Advantages of winter pruning

Flavor up your holiday desserts with

Holiday fabric care

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