Authored by Lynn Salmon-Easter, Reiki Master

Taking an Epsom salt bath is an ancient practice that can be carried into contemporary times. Epsom salt is a naturally occurring mineral that was discovered in the 17th century bubbling up from an underground spring. The mineral received its name from the town of Epsom in Surrey, England where it was first discovered. Although this mineral is called Epsom salt, it is not actually salt at all, but rather a pure mineral compound of magnesium, sulfate and oxygen. Studies have shown magnesium and sulfate are both easily absorbed through our skin—making the associated health benefits of Epsom salt accessible to all.

Epsom salt has numerous health benefits:

• Eases stress and relaxes the body
• Calms the nervous system
• Relieves pain and muscle tension
• Helps muscles and nerves function properly
• Eliminates toxins from the body

Magnesium plays a number of positive roles in the body such as reducing inflammation, helping to produce serotonin (a mood-elevating chemical) which creates a sense of relaxation and calm, reduces irritability by lowering the effects of adrenaline, improves sleep and concentration and helps muscles and nerves to function properly. 

Sulfates help to improve the absorption of nutrients, flush toxins and heavy metals from the cells, ease muscle pain and eliminate harmful substances from the body. 

When you add Epsom salt to your bathwater, your skin being a highly porous membrane, absorbs the minerals and starts a process in your body called reverse osmosis. This process in turn pulls salt from your body along with harmful toxins. 

Why take an Epsom salt bath?

As a highly sensitive person (HSP) I often absorb other people’s energy. This means I absorb the good and bad energy alike. I used to be a total dabbler when it came to Epsom salt baths. I had heard all about the benefits these baths hold, but I was not able to make them a regular part of my routine. It was not until I stepped into my role as a Reiki master practitioner that I committed whole-heartedly to an Epsom salt bath ritual with regularity.

I have found the combination of Epsom salt + baking soda (added to my bath) proves to be a powerful concoction which clears my life of unwanted and negative energies. Baking soda is the ‘secret ingredient’ that cleans out lingering and negative energies from our aura and softens and smoothes our skin to boot. 

My weekly Epsom salt bath ritual is simple and continues to demonstrate I am able to bring balance, harmony and clarity back into my life on a regular basis. I am now a firm believer in Epsom salt baths and I continue to recommend weekly baths to each and every client that comes through my Reiki room.

Recommendations for an Epsom salt bath:

1. First things first. Clean your tub! Nothing ruins a relaxing bath like floating lint or hair (yuck!!).
2. Fill the tub with water. The temperature of the water can range from warm to hot depending on what you desire
3. Add 2-3 cups of Epsom salt + 1 cup baking soda to the bathwater 
4. Give the water a swirl to mix in the Epsom salt and baking soda
5. Soak for a minimum of 20 minutes. Stay longer if desired.    

It is best to refrain from using soaps or shampoos while soaking in an Epsom salt bath. These products may inhibit the effectiveness of the Epsom salt and baking soda. I usually soak for 20-30 minutes and then wash my hair and body right before I drain the tub.

Uh-oh, I don’t have a bathtub!

If you don’t have a bathtub in your home, no worries. You can always create an Epsom salt foot bath and experience similar results. It would be ideal to soak your entire body in a bath, but a foot bath can be a great solution when a bathtub is not available.

Recommendations for an Epsom salt foot bath:

1. 1. Obtain a small basin
2. Fill basin half full with warm or hot water depending on your desires
3. Add 1/2-1 cup Epsom salt + 1/4 cup baking soda to the water
4. Soak for a minimum of 15 minutes or longer if desired

Wellness for ALL

Epsom salt and baking soda are affordable and easily obtained at your local drugstore, grocery store or local health food store. When purchasing Epsom salt, be careful to read the package. Many brands have added fragrance which can irritate the skin or contaminate your bathwater with harmful chemicals.


References:
How to Take Epic Epsom Salt Baths
Epsom Salt Baths: An Old-School Way to Feel Better Fast?
Epsom Salt Uses & Benefits

Authored by Dr. Jillian

Authored by ​Lynn Salmon-Easter, Reiki Master

Is your energy and motivation lacking lately? With the winter solstice right around the corner some of us may be feeling a bit lackluster. The winter solstice marks the shortest day of the year bringing us the least amount of daylight and the longest night in the calendar year. December 21st or 22nd usually marks the winter solstice in the northern hemisphere.
 
With shortened days and the decrease in sunlight in fall and winter, we can begin to feel a downward spiral in our moods. You may find yourself feeling apathetic, lethargic or you may feel more down and less social overall. Although feeling more gloomy during the colder and darker days of winter is quite common—and is often referred to as the ‘winter blues’—usually these feelings do not inhibit us from enjoying our everyday life.
 
Winter Blues or Seasonal Affective Disorder?
 
If your winter blues begin affecting the day-to-day aspects of your life such as work, relationships or your overall enjoyment—you may be facing a more serious form of depression known as seasonal affective disorder (SAD). According to Mayo Clinic, SAD is a type of depression that relates to the change in seasons and is reoccurring each year for those affected. 
 
Typical signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty
• Having frequent thoughts of death or suicide
  
  

According to the World Health Organization, depression is the leading cause of ill health and disability worldwide. Depression is a mental disorder that affects more than 300 million people globally. Statistics show more women than men are generally affected by depression.
 
Whether you are contending with a mild case of the winter blues or the more intense seasonal affective disorder, symptoms often start out subtle at the beginning of the fall and become progressively more severe through the winter months with relief arriving along with the sunnier days of spring or summer.
 
Please know it is completely normal to have some days when you feel down or unmotivated, but if you begin to have loss of appetite, you are not able to get motivated to do activities that usually bring you joy and you are experiencing trouble with sleeping or oversleeping—it is advised you seek professional help. It is especially important to see a professional when your sleep and appetite patterns have shifted, you turn to alcohol for comfort and relaxation or you feel hopeless.
 
How can Reiki help bring relief to those suffering from the winter blues or depression?
 
For those of us feeling more gloomy than normal at this time of year, self-care and self-focus may help to bring our mental, physical and emotional selves back into alignment. A Reiki session can put us back in touch with ourselves and lead us back to relaxation and joy.
 
Here are several benefits of receiving a Reiki treatment:

• Helps to clear blocked energy in our body so our energy can flow freely again
• Replenishes and restores our vital life energy
• Rebalances and resets our nervous system
• Reduces anxiety and tension
• Assists in releasing old energy patterns and/or beliefs
• Helps us to feel lighter, more grounded and calmer
• Reconnects us with our heart and our true self or life purpose
• Promotes deep relaxation and healing

 
Although it is common that the winter blues and SAD usually melt away with the arrival of spring or summer, there is no need to suffer through the darkest days while waiting for the sunlight to reappear. Reiki is always right here, ever-present and willing to assist with relief, renewal and rejuvenation.
 
Learn more about what to expect from a Reiki session here. 
​
References:
How Reiki Can Help Reduce Stress & Anxiety
How Reiki Help You Beat The Winter Blues
Reiki For Depression
How Reiki Helps Depression
More Than Just the Winter Blues

Authored by Dr. Brittany Stamer

Hydrotherapy is the use of water as a healing modality. Water has been used for centuries and across many different cultures and continents - from Europe to China to Turkey - to enhance health and vitality.  In one way or another, it is still used today in almost every culture.
 
The ways water is and has been used is numerous. This is because water can provide a wide variety of health benefits. This can depend on if the water is being used internally or externally. The health benefits can also differ depending on the quality of the water, the pressure, the length of the treatment, the temperature, and the patterns in which it is applied.
 
Hydrotherapy can be a specific treatment performed by a healthcare practitioner or it can be used in our daily lives. It can be as simple as home remedies like hot and cold showers, ice packs for a sprained ankle, herbal compresses, Epsom salt baths, nasal irrigation, enemas, or Magic Socks while ill (see @wellnessmpls on Instagram for a demo of how to use this form of hydro at home). It can also be a treat like mineral baths or hot springs where the water contains certain minerals. It can be meditative like float tanks. Hydrotherapy can even range to include saunas, mud baths, and spa treatments. A more specific version of water therapy is one of my personal favorite treatments called Constitutional Hydrotherapy.
 
Constitutional hydrotherapy was developed by Dr. Otis G. Carroll in the Pacific Northwest in the early 1900s. This treatment combines water therapy with mild electrical stimulation to promote the overall health of patients. Even more specifically it is the practice of alternating hot and cold towels with the use of a sine wave.
 
Specifically, the hot and cold contrast works by dilating and constricting blood vessels, increasing blood flow and lymph flow throughout the body, especially to organs of elimination such as our skin, liver, kidneys, intestines and lungs. While the sine wave gently stimulates nerve input to these organs, as well as to nerves throughout the entire body, which helps to tonify and support appropriate input to and from the nervous system.
 
Although this treatment is gentle, it is can have profound effects. Constitutional hydrotherapy can be performed in-office by a health practitioner or can be done at home with simple modifications. The treatment in-office is often a more powerful treatment due to the addition of the sine wave and the ability to be treated by someone else other than yourself.  
 
Hydrotherapy can be used in acute health conditions for a few days in a row until the illness resolves. It can also be used to support people through their chronic health conditions. It can aid in digestive support, supporting healthy mood, improving immune function, relaxing muscles, and can aid in detoxification. The treatment works by stimulating the body’s own innate ability to heal.
 
The treatment is ideally performed in a relaxing environment allowing the patient to be in a parasympathetic state. This is our rest and relax state. In our busy culture, finding time to be in this restful state is very important for our health. This state of relaxation is promoted by the treatment itself, but can also be enhanced with diffused essential oils, calming music, and dim lights. The entire treatment takes around one hour. Vitals, including blood pressure, respiration rate, pulse rate, temperature, and blood oxygenation are taken before and after treatment to measure the body’s response to treatment.
 
Constitutional hydrotherapy is best used as a part of a comprehensive, individualized treatment plan.
 
Hydrotherapy, as a whole, is a great way to promote self-care while also incorporating one of the most important parts of nature into our daily lives!
 
 
References:
Boyle, Wade, and Andŕe Saine. Lectures in Naturopathic Hydrotherapy. Buckeye Naturopathic Press, 1988.
Thrash, Agatha M., and Calvin L. Thrash. Home Remedies: Hydrotherapy, Massage, Charcoal, and Other Simple Treatments. NewLifestyle Books.

Authored by Dr. Montgomery

Flu-season stressing you out? Make sure to include this key tool in your immune boosting arsenal!
 
The flu is here. If you haven’t already succumbed to it, you likely know someone who has. If you’re like me, you’re doing any and everything to prevent it.
 
Even when the flu vaccine is at optimal effectiveness, most healthcare providers agree that it’s the simple things that can keep your immune system strong - adequate sleep, eating a good diet that’s low in sugar, and washing hands.
 
In addition to these practices, I also recommend my patients get regular acupuncture during the flu season. Why? It’s simple.

• Acupuncture helps us adapt to stress. Why is this important? Studies show that chronic stress can lower immune function. While we can’t always avoid all stress, we can support our body’s ability to adapt to it. Acupuncture helps this by forcing us to take a time-out and get out of our heads, and into our bodies. Studies show acupuncture helps decreased cortisol levels in stressed humans. Most people find sessions relaxing and rejuvenating, which helps with point #2:
  
  
• Acupuncture boosts immune function. A growing amount of research is demonstrating how acupuncture can benefit the immune system, including raising Secretory IgA levels. This, in turn, offers us more protection against microbes that have an affinity for respiratory and digestive mucosa.
  
  
• Acupuncture helps us sleep. This is vital to healthy immune function and stress management. Better sleep means more robust immune function to prevent the flu, and quicker recovery if and when the flu strikes.

 
If you’ve already suffered through the flu this season, keep in mind the best way to support our health is to support it during the off-season. With this in mind, consider acupuncture as an ongoing tool for your health all year long!

Authored by Amy Daws, CMT, ShT

There have been so many new and expecting parents in my life lately! Many of my friends are becoming parents and I have seen an influx of bodywork clients who are pregnant or new parents in the last couple months. All this parentness has inspired me to write a post about how awesome bodywork can be during pregnancy and as a person enters the realm of parenthood. Medical professionals are increasingly recommending bodywork during pregnancy for pain, stress and anxiety relief. Although one massage during pregnancy is great, regular bodywork during pregnancy and throughout the time of parenthood can be a wonderful addition to any expecting or new parent's self-care routine.

For clients that are pregnant, massage can be a great way to relieve discomfort from the musculoskeletal changes that are inevitable during pregnancy. It is also a wonderful way to soothe anxiety or stress that comes with the current and expected changes to life. Bodywork is generally safe for pregnant individuals through the 1st, 2nd and 3rd trimester. High risk pregnancies can still benefit from bodywork, but be sure to let your practitioner know so that they can additionally modify the session. If you are not sure if bodywork is right for you it's always a good idea to check with your doctor first. 

Specific Symptoms that bodywork can address during pregnancy:

• Sciatic nerve pain
• Muscle and joint pain
• Stress and anxiety
• Swelling or edema in extremities
• Improve circulation

How is bodywork during pregnancy different than regular bodywork?

1) Focus of the session:
​In general, bodywork for pregnant clients is focused on relaxation and increasing comfort. A session can focus on addressing any of the common symptoms that arise during pregnancy: sciatica, muscle/joint pain, stress and anxiety, edema, and decreased circulation. Specific work can be done to relief muscle and joint pain, but there are certain areas of the body where deep digging is avoided because of the vulnerability of these areas. During pregnancy, the body releases relaxin, a hormone that allows for the bones and joints to shift to make room for the baby. Work in the hips and low back is more gentle. Greater care is taken when stretching to take into consideration that the joints and bones are more loose and easily manipulated. In Shiatsu, certain acupressure points are avoided as to not move the energy too forcefully downward. 

2) Positioning:
Special cushions are used to support the body during pregnancy. The cushions can be used to a certain point in the pregnancy (usually through the 1st trimester) to allow you to lay face down without pressure on the abdomen. The cushions can also be used to support you in laying on your side or in a semi-reclined position on the back. Getting a massage while laying on your side feels different than a regular massage, but still covers all the bases and allows for areas like the back, neck and shoulders to be worked on.

3) How often to come:
While one bodywork session during pregnancy is awesome, regular bodywork can have additional benefits and increase comfort for the parent and child.  According to an article in Parent's magazine:

"Studies from the Touch Research Institute at the University of Miami suggest that moms-to-be who get a weekly massage have lower levels of the stress hormone cortisol and higher levels of the feel-good hormones serotonin and dopamine. Researchers have linked these hormonal changes to fewer childbirth complications, including a 75 percent reduction in premature births among depressed women. Though you don't need to be depressed to reap the benefits of massage, another Touch Research Institute study found that pregnant women suffering from depression had significant improvement in mood, as well as decreased anxiety, after receiving a 20-minute massage twice a week."

Bodywork for all new parents
​
Continuing to get regular bodywork after pregnancy is a great way to establish much needed self-care into the new routine of raising a child. Postnatal massage can help the body adjust back to it's pre-pregnancy shape more comfortably. It can also be helpful to all parents as they get used to new movements that come with raising children: feeding, carrying the baby and juggling carriers and bags. I have found that many of these sessions are focused on neck, shoulders, back and hips as you get used to these new movements. Stress and anxiety relief are also incorporated to sooth the mind and enhance the mood as parents move through this transitional time.


References:
1. The Benefits of Prenatal Massage by Belle: University Chancelor.

Authored by Lynn Salmon-Easter, Reiki Master

Recently, I have taken a deep dive into learning about being a highly sensitive person (HSP). I am realizing more and more how rituals and routines stabilize and bring a sense of calm and peace to my life. Are you wondering if you might be a highly sensitive person? You can learn more here about being an HSP and see if this temperament resonates with you. The more familiar I become with the HSP temperament, the better I am able to identify my triggers and challenges during each season and time of the year. I believe it is important for us to be in touch with our triggers so we can appropriately plan self-care to counterbalance the challenges presented to our system.
 
We are quickly moving into autumn. For me, autumn is a time to regroup, find my routine and begin to commit more regularly to an internal and spiritual practice. Summer is a chaotic season for me, I relish in the regularity and routine autumn brings. I realized for the first time in my life how loud of a season summer is: construction, motorcycles, radios and air conditioners. I am relieved to be moving into the cooler and more contemplative feeling of autumn. The loud noise of summer in conjunction with the high heat temperatures overstimulate my system and make me realize why summer has not been a favorite season for me. I hope summer fills you up! If not, this is great information for you so you can begin to add in those increments of self-care to offset the challenges the season may present for you.

Lets take a minute to reflect on what may be working for you or what may be challenging:

• Which season revitalizes you and gives you the most energy?
• What time of year is the most challenging for you and why?
• When during your day or week do you feel the most challenged and stressed out?

As we begin to layer our rituals and routines into our life they create a healthy tapestry of habits and patterns. As we begin to live out of these daily patterns and routines we are stabilized by what is coming next rather than living out of our fear or the stress of not knowing. About five years ago my daughter started asking if we could get a family dog. At the time we owned an aged cat. Initially, I was not keen on the thought of getting a dog. We had been devoted cat owners up until that point. Each and every year, my daughter continued to inquire about getting a dog and I got more curious and willing to consider the request. I am an individual that craves routine, but I am not very good at implementing structure and routine in my life. I have always thrived and been most happy when external circumstances have created ritual and routine for me. Ultimately, my daughter’s wishes were granted and in April of 2017 we adopted a 6-year-old female greyhound and named her Harriet. This pup has been an equalizer for me and has helped me to rebalance my mental wellness. Each and every day since we have adopted Harriet, I more happily get out of bed, get dressed and walk her first thing in the morning. The ritual and routine of dog walks has been an amazing help for my mental state and attitude. I have struggled with anxiety and depression most of my life. Exercise and being out in nature help me to regulate my challenged mental states. The regularity of walking my dog 3-4 times a day has its challenges in a busy modern life, but I have found the routine and the payoff to far outweigh the challenges.
 
So, what if you don’t own a dog or you do not want to become a dog owner. Don’t worry. You do not need to adopt a dog to turn your life around. Begin building in your 3-5 minute rituals one at at time and then begin stacking and layering these rituals into a routine that feels restful and restorative for you. If something is not resonating or working, change it. Stay curious to help combat overwhelm and come back to basics.
 
As you traverse the upcoming months, please keep the basics in mind and draw upon balance by settling into some nourishing and supportive routines. This will help you to incrementally stabilize and reset your nervous system and moods.

Here are some suggestions of balance and equilibrium I have found to work well for myself and my family:

• Take time to decompress
• Allow time to adjust to change
• Focus on meaningful relationships
• Find healthy ways to resolve conflict
• Leave enough time to accomplish your tasks (or take tasks off your list)
• Arrive to your destinations early
• Get plenty of sleep
• Stay hydrated
• Eat healthy meals made with real food
• Go caffeine free
• Create a nurturing space for yourself in your home
• Use low lighting to soothe
• Venture out into nature and surround yourself with beauty of all kinds 

​
References
The Psychology of Daily Routine by Brianna West

Authored by Dr. Pharis

Just like that – summer is over, kids are back in school, and fall & winter is in the not too distant future. Before we know it the constant coughs and sniffles will begin, illnesses will spread through classrooms, and sick days will commence. It can be a dreaded time of the year for many parents.
 
Keep in mind that illness is inevitable. We’ve all gotten sick at some point in our lives, and there’s a really good chance we will all get sick again. Children are no different – in fact their young immune systems rely on exposure to germs to help stimulate and strengthen immune health for a lifetime to come. That said, chronic illness and delayed recovery time are not necessarily normal, and may in fact be a sign of a weakened immune system. As the school year begins now is the time to support your child’s health to keep their immune system strong and robust. Incorporate these daily guidelines into your routine to reduce chances of infection and illness, and to promote speedier recovery times.

• Hygiene: Good hand hygiene is the most effective way to prevent infections from spreading. Even when our hands look clean they still can be carrying germs. This is because germs are so small we aren’t able to see them with the naked eye. Washing hands often and well is the best way to beat these tiny warriors. Remind your child to wash hands often while at school – before snacks and meals, after using the restroom, and at the end of the day when they leave the classroom. Additionally, teach your little ones to cough and sneeze into the arm or elbow of their sleeve. This will further decrease the likeliness of contaminating hands and spreading germs.
  
  
• Sleep: Ensure your child maintains their normal sleep regimen.  Studies show inadequate levels of sleep can suppress immune function, increase chances of contracting illnesses, and decrease recovery time. Recommended amount of sleep: ages 3-5 need 10-13 hours, ages 6-13 need 9-11 hours, ages 14-17 need 8-10 hours
  
  
• Diet: Follow these general guidelines to keep your immune system strong and defensive.
  • Increase vegetable & fruit intake: 2 servings of veggies per meal, and 1 serving of fruit per meal (berries are best)
  • Consume fermented foods daily (kombucha, sauerkraut, kimchi, cortido)
  • Eliminate most sugar, including sugary drinks and fruit juices
  • Eliminate/reduce most dairy including cow’s milk, cheese, yogurt, ice cream
    
    
• Hydration: On average, a child’s body is composed of 65% water! This large percentage of water is required for many functions including flushing waste and toxins from the body. Additionally, inadequate water intake can make mucus membranes parched and dehydrated, leading them to be more susceptible to inflammation, irritation, and infection.
  • Water should be the main (or only) form of hydration for children. Avoid fruit juices and sweetened beverages as sugar can further depress immune function. Help keep your child hydrated by letting them select a personal water bottle they can keep with them at school, after school events, and next to their bedside.
    
    

• Outdoor time: Spending time outdoors has many benefits on health and the immune system. For starters, playing outdoors encourages movement - an important component for circulation, lymphatic drainage, and restful sleep. A moderate amount of exposure to sunlight is also important for synthesis of Vitamin D, a necessary nutrient to fight infection and prevent chronic conditions such as asthma. Encourage your child spend a minimum of 30-60 minutes outdoors after school each day!
  
  
• Nutritional supplements​: While hygiene, sleep, diet, hydration, and outdoor time should be the focus of supporting your child’s health, nutritional supplements can be a great adjunct to prevent and fight infection. As we make the transition into fall and winter months consider supplementing your child with a multivitamin, probiotic, omega-3 fatty acid, vitamin C, and elderberry syrup. Elderberry has both immune boosting and antiviral properties, making it a great option for both prevention and treatment of illness. Consult with your healthcare provider to determine what supplements and doses are appropriate for your child.

References
​Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion. J Clin Sleep Med. 2016;12(11):1549–1561. Published 2016 Nov 15. doi:10.5664/jcsm.6288 
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439–458. doi:10.1111/j.1753-4887.2010.00304.

Authored by Lynn Salmon-Easter, Reiki Master

Reiki is a form of energy healing that has origins in Japan. The word Reiki comes from a Japanese word (Rei) which means “Universal Life” and (Ki) which means “Energy.” As a treatment, Reiki addresses healing on a physical, emotional, and spiritual level. Individuals that have not yet resolved their health concerns with other forms of treatments often benefit greatly from an energy healing session. Reiki can access healing on a subconscious, nonverbal and energetic level. Working at this level, individuals are able to let go of unwanted energies and negative ways that have kept them stuck and confused in their lives. Deep relaxation is one of the greatest benefits of a Reiki session. When our bodies deeply relax—they naturally heal and come back into balance and harmony.
 
What will you experience during a session?
The session will begin with a heart-centered conversation about your hopes and wishes and how you envision Reiki fitting into your life and wellness plan. Working from our conversation, together we will set an intention which will guide the direction of our session together. An awareness of what you would like to ‘let go of’ or ‘bring in’ during your session aids and assists the movement of old stuck energy as well as helping to draw in the positive energies desired.
 
During the treatment, you will remain fully-clothed and light hands-on touch is used throughout the session. Usually, I start at your feet and work up one side of your body to your head and then back down to your feet again. During the entire session, I listen intently to the unique energetic needs of your body. As a result, each session is unique and individualized. Clients often fall into to a relaxed state between wake and sleep  fostering the body to recalibrate energetically, emotionally and physically. You may experience a warm or tingly sensation in your body during the session, this is the Reiki at work.
 
At the end of the session we will spend 10-15 minutes talking about your experience, answering questions and speaking about the energies that were cleared away or new energies that were brought in while working together. This intuitive conversation is an important an integral part of the session and will help you to glean insights from our time together. I enjoy helping my clients continue their work outside of our session by teaching simple tools to support their wellness when appropriate.
 
What happens after your session?
Post treatment effects can vary according to the individual based on their sensitivity. Each person and situation is different in regards to the way they respond to a treatment. Most individuals leave feeling more emotionally and physically balanced, calm and grounded. Please know, Reiki and energy work can bring emotions to the surface. It can be helpful for an individual to continue working through their emotions at home by journaling, creating artwork, doing meditation or yoga. I often recommend easing slowly back into your regular routine on the day of your treatment. It is also best to drink extra water, possibly take an Epsom salt bath or take time to be in nature to ensure unwanted energies continue to release and clear.
 
Follow-up sessions are highly recommended as Reiki sessions often work by clearing old energies and traumas layer by layer. Most of us do best with a bit of time and space between our sessions. I usually recommend clients come every 3-4 weeks for treatment unless there is an acute situation taking place. Then I would recommend treatments every 1-2 weeks until the situation is resolved. Packages are available for individuals interested in continuity of care.
 
Is Reiki right for you?
Although I believe anyone can benefit from a Reiki session, from my personal experience, it is those individuals that are highly sensitive and/or empathic that greatly benefit from energy healing sessions. A highly sensitive person feels things more deeply, is easily overwhelmed by hectic environments or crowded spaces and feels the need to retreat or to be alone to recuperate and reset their nervous system. Are you wondering if you are a highly sensitive person? Please check out this article or this one to see if this temperament resonates with you.
 
Empaths are highly sensitive individuals that have a keen ability to sense what people around them are thinking and feeling. It is common for empaths to feel mixed-up inside, confused, out of balance and often emotionally exhausted. As an empath you may have a hard time knowing what feelings belong to you and what feelings belong to someone else. Staying grounded in our bodies is one of the first and foremost steps for resolving this confusion. Reiki assists those of us that are highly sensitive and helps us begin to sort through our emotional and energetic confusion, which has likely been with us most of our lives. If you are interested in learning more about being an empath, you can begin  your journey here.
 
Being a highly sensitive and empathic person myself, I have taken a keen interest in working with these individuals in my practice. It has been my own personal experience that my health and well being did not stabilize until I learned more about my highly sensitive temperament and how to properly support myself as an empath with energy healing and other tools. Please know being sensitive does not need to be a burden or exhaust you, you simply need to find ways to support your sensitive system.
 
Here are three simple and important facts everyone needs to know about highly sensitive people:

• being highly sensitive is a normal trait as well as a temperament
• high sensitivity is a real and research-based characteristic 
• being highly sensitive comes with both strengths and challenges

Authored by Jesse Haas, CNS, LN

I was finishing my nutrition dietetics degree at the University of Minnesota when the headlines ruined summer: “Scientists Discover Grilling Causes Cancer.” What unfolded was actually even worse. Not only did this research ruin grilling, but frying, searing and roasting too.
 
Two compounds that damage DNA and may contribute to cancer are produced in the grilling process: heterocyclic amines (HCAs) and polyaromatic hydrocarbons (PAHs). That brown, crispy, deliciousness that develops when meat is charred contain HCAs. In animal studies, exposure to high amounts of HCAs caused cancer (1) (It should be noted that it took high exposure to cause cancer, however we are exposed to numerous compounds that are carcinogenic every day so our risk is not isolated to grilled foods alone. In my mind that warrants caution when faced with known carcinogens regardless of dose.). Frequent consumption of grilled meats will also increase risk (2).
 
PAHs are produced when fat drips off meat and onto the charcoal where it burns and recirculates as smoke, finally being deposited on the cooking food. Grilled meat consumption in general has been associated with increased risk of some cancers, including colon, breast, prostate and pancreas (1).
 
The good news is that when it comes to summer BBQs, you can have your grass-fed burger and eat it too, because there are some easy habits you can introduce that will reduce the production of both these compounds.

1. Grill plants. I never tire of saying, “eat more vegetables!” This nutrition recommendation is true for everyone and good for everyone…and it makes a big difference in wellness. Worldwide, mortality from inadequate vegetable and fruit intake alone causes 2.6 million deaths (3). Simply eating 3 cups or more of vegetables every day reduces risk of hypertension and heart disease, stroke and some cancers. Fill two-thirds of your grill with veggies and you’re off to a good start!
   
   Brassicas (my all-time favorite veggie family) might be the best companion to your grilled meats. Brassicas, include broccoli, cauliflower, cabbage, bok choy, radishes and much more. These veggies contain a sulfur-containing compound called sulforaphane, which has an antimutagenic effect that can neutralize the impact of HCAs on your DNA (2). Turns out that coleslaw has therapeutic effect!
   
   
2. Use GrillGrates: GrillGrates* are interlocking panels that sit on top of the grates that come with your grill. They heat up and sear/cook your food, while limiting the exposure it has to the flame underneath. You get the great grill flavoring and browning, while keeping PAH production to a minimum. Cooking in a cast iron skillet may also do the trick.
   
   
3. Marinade. The acidic nature of vinegar helps break protein bonds that will produce HCAs on the grill. According to the University of Texas’ MD Anderson Cancer Center, marinating your meat in vinegar-based sauces for 30 minutes or longer before cooking can reduce HCA formation by as much as 96% (4).
   
   
4. Add flavor…and antioxidants! Using herbs, like rosemary, thyme and sage can also have an impact on HCAs. Cancer and spice researcher, Bharat Aggarwal, PhD recommends bringing rosemary to your next backyard BBQ (5). Rosemary is an antioxidant powerhouse, which is probably how it combats HCA production (which is an oxidative process). Not only can you season your food with this potent herb, but throwing a sprig on the coals may even have benefit.
   
   Fruits can also lower HCA production. Sour cherries are the most effective, but plums and apples have also been found to be beneficial…and delicious (2)! Try mixing chopped cherries into free-range turkey burgers or pureeing them with apple cider vinegar and thyme for a marinade.
   
   
5. Lower the heat. Higher temperatures and longer cooking times increase HCA production (2). To mitigate this, while maintaining that grilled deliciousness, par-cook your meats in the crockpot or oven, then transfer to the grill to finish. Flipping your burgers or wings frequently also keeps the temperature on the meat lower and reduces HCA production (2).

​
Summer in Minnesota is fleeting and magical, so don’t miss your chance to soak up the season and enjoy your favorite picnic fare because you fear the consequence. Instead grab one or two of these tips to power up your cancer-fighting defenses and chew with confidence.

 
*I am not affiliated with GrillGrates and do not financially benefit from the sale of their products.

 
References

1. Chemicals in meat cooked at high temperatures and cancer risk. National Cancer Institute.
2. Schor, J. (2010). Marinades reduce heterocyclic amines from primitive food preparation techniques. Natural Medicine Journal; 2(7).
3. Lock, K., Pomerleau, J., Causer, L., Altmann, D., McKee, M. (2005). The global burden of disease attributable to low consumption of fruit and vegetables: implications for the global strategy on diet. Bulletin of the World Health Organization; 83(2).
4. Keep cancer off the BBQ grill (2011). MD Anderson Cancer Center.
5. Aggarwal, B., Yost, D. (2011). Healing Spices: How to use 50 everyday and exotic spices to boost health and beat disease. New York, New York. Sterling

Q: What made you choose to pursue your profession?
A: I always wanted to choose a profession in which I could help and inspire the most people. Choosing between being a doctor, nurse, social worker, or even politician was a difficult choice. Nothing seemed to fit me quite right, until I was introduced to naturopathic medicine in my pre-med club while completing my undergraduate degree. Once I learned about the tenants of naturopathic medicine including prevention, treating the whole person, identifying and treating the cause, the healing power of nature, doctor as teacher, and do no harm, I was convinced that this profession was the best fit for me. Engaging with my community, educating others, and health all came together perfectly within naturopathic medicine.
 
Q: What keeps you engaged in your profession? 
A: My passion to share this medicine with as many people as possible is what keeps me engaged in this profession. I strive to educate and empower others about their bodies and health.
 
Q: What kind of patients do you like working with most?
A: I enjoy working with a wide variety of patients. I enjoy working with patients that are familiar with naturopathic medicine, but also with patients where this type of medicine is new to them. It is a gift to be able to share this medicine with as many as people as possible, and I always look forward to listening and understanding every patient that comes into my office. Some of my favorite topics to discuss with patients is nutrition and environmental medicine in relation to prevention of disease.
 
Q: How do you spend your free time? 
A: I spend my free time with my family, friends, and cat! I enjoy traveling, gardening, cooking and eating everything under the sun, running, spending time on the lake, and chatting with friends about how to keep making the world a better place.
 
Q: How do you celebrate living in your body? 
A: I have always spent a lot of time moving my body. I played sports throughout childhood, played intercollegiate volleyball at MSU-Mankato during my undergraduate years, and am currently training for my second marathon! I love celebrating my body for all of the wonderful and powerful things it can do. Traveling is also a way I celebrate living in my body. It is one of my favorite activities to engage in. It’s always inspiring and a learning experience to see the world through a new set of eyes.
 
Q: What do you look for in a health care practitioner?
A: My ideal health care practitioner is compassionate and empathetic. I appreciate when my practitioner knows that every person starts on their health journey at a different place, and gives space for that journey to be cultivated. I also look for a practitioner that views each patient as a holistic individual with unique needs, and empowers them to get to the root cause of their health issues.

I don’t like to pick bodywork favorites, but shiatsu is pretty magical. To quote one of my teachers,”If massage and acupuncture had a baby, it would be shiatsu.”
 
Well, that sounds good, right?!
 
The form of shiatsu that I work with the most is based in Traditional Chinese Medicine and called Shiatsu Anma. This form takes into account the whole body (physical, emotional, and energetic) when developing a treatment. A person might book a shiatsu treatment for a myriad of concerns including chronic physical pain and tension, pain from an injury or accident, headaches, sleep or digestive issues. Chinese Medicine considers any pain or dysfunction in the body as a symptom of imbalance.
 
Shiatsu means “finger pressure,” and most techniques are applied with the thumb, fingers, or palms of hand pressing into the body. Kneading techniques may also be used and joint mobilization and stretching is an integral part of most treatments. Shiatsu treatments focus on restoring balance by working on the meridians (energy pathways) and specific points along the meridian.
 
What will you experience during a treatment?
A thorough intake is done on the first visit. This includes discussing your main concern and any related areas that may help me get a clear picture of your current and past health history. I will look at your tongue and take your pulses. Tongue and pulse diagnosis  is a common way for a Traditional Chinese Medicine practitioner to get a clear understanding of where you may be struggling with balance.
 
During the treatment, you will remain fully clothed. No lotion or oil is used, except for occasionally on the neck or abdomen.  Staying fully clothed can make this an exceptionally accessible form of bodywork for those that have mobility issues, past trauma, are shy about practitioners working directly on their skin, or just don’t enjoy the oily massage feeling.  It’s best to wear something that is loose and comfortable. In the same way, that therapeutic massage techniques can be performed more gently or more deeply, shiatsu also works at varied levels in the tissue. I always encourage clients to give me feedback about pressure.
 
The whole body will be addressed during a treatment. The reason for this is that shiatsu focuses on the meridian system of the body and also that bodies function as a whole, not in parts. The meridians run in different lengths and pathways throughout the body. During a treatment, I work on the area that you are experiencing pain as well as the whole length of the meridian and/or any meridians that may be involved to create a smooth flow of Qi (energy) and other vital substances in the body.
 
What happens afterwards?
Post treatment effects vary from person to person and are based on your sensitivity as well as the treatment itself. Most often people feel more balanced and grounded after a shiatsu session. Muscular pain and tension should be decreased and you may notice your sleep or digestion improved. Like any other forms of bodywork you will most likely have marked changes right away and may continue feeling the work unravel for 24-48 hours after the session. It’s always a good idea to drink extra water and take it easy after any bodywork. If you enjoy baths, taking an Epsom salt bath or a relaxing walk after your treatment can be beneficial. Each person and situation is different in regards to the way that they respond to a treatment. Follow up work may be needed and I always encourage regular treatments (usually every 4-6 weeks) for folks interested in continuing to explore the magic of shiatsu.

Q: What made you choose to pursue your profession?
A: I have always felt a strong urge to help others and to be a part of the healthcare system. I occasionally visited a chiropractor throughout high school to support my athletic activities, but never dreamt of becoming one until it was suggested to me; once I started researching into the schooling and career, it clicked! I began graduate school, learning about the power of our bodies motivated me to start making healthy habit changes and I was astonished at the results! Growing up, I was what my parents called a ‘catcher’; I was always sick. By supporting my body with chiropractic adjustments, exercise, and healthy eating habits, my illness frequency dramatically decreased and now I rarely get sick (knock on wood!). Becoming a chiropractor has helped my family value and care for our bodies and I am grateful for the ability to influence others to do the same!
 
Q: What keeps you engaged in your profession?
A: The longer I am in practice, the more I become inspired and amazed at the potential of our bodies. I believe in addressing the source of the issue, not just the symptom, and my goal is to empower others to take control of their health. Chiropractic care supports your body to function at its best. Who wouldn’t be excited about that?!
 
Q: What kinds of clients do you like working with most?
A: My passion resides in supporting women prior to conception, throughout pregnancy and postpartum; and of course, meeting the little one after!  I have advanced training in Chiropractic for Pregnancy, Craniosacral Therapy for Infants and Pregnancy, and Evaluation and Rehabilitation of TOTS (tethered oral tissues) in Infants. I utilize Spinning Babies Techniques® and have a Certification in the Webster Technique to optimize pelvic positioning throughout pregnancy. I am currently a member of the International Chiropractic Pediatric Association (ICPA) and plan to continue my pediatric education with future ICPA courses.

Q: Tell us about a time you really connected with a patient.
A: An infant first presented for care following a lip and tongue-tie release procedure, seeking chiropractic care, craniosacral therapy, and rehabilitation exercises. They were struggling with a weak latch while nursing and jaw tension. After the first treatment, their mom noticed an immediate positive change in nursing. After three treatments, their mom mentioned how happy and relaxed baby’s demeanor was; she then explained how previously, baby would have periods of irritability, needed to be held, and would not tolerate simply lying on the floor alone (this was something we had not discussed before!) Not only were we addressing the main issue of concern, but there were also other improvements occurring that positively affected the whole family. The encounter refreshed my excitement for the holistic effects of chiropractic.
 
Q: What is your favorite meal?
A: I LOVE SOUPS! Ramen, cauliflower, bone broth, chicken noodle, pho, root vegetable, mushroom, and vomacka (a Czech soup)… just to name a few! Living in Minnesota, I need the warmth to get me through the winters and the smell of a broth simmering all day is heavenly!
 
Q: How do you spend your free time?
A: Majority of my free time is spent with family and friends. My husband and I love to travel and explore whenever we get the chance- I am obsessed with beautiful scenery and new food. I try to be outdoors as much as possible- preferably at a lake!
 
Q: How do you celebrate living in your body?
A: Activities that bring me joy are yoga, walks with my pup Alton, swimming, and my newly purchased standing paddleboard! I take pride in cooking healthy meals for my family and am looking forward to summer to begin a garden for fresh ingredients!
 
Q: What do you look for in a health care practitioner?
A: I look for someone who will listen to my concerns and address them with empathy. If they do not have the answer, I appreciate honesty and guidance to point me in the right direction!

Authored by Julie Schmit, MA

Are you a good candidate for energy healing?  When most people hear that term – or if they have had an energy healing before – they typically think Reiki, or chakra healing, or maybe shamanic healing.  What these practices have in common is that they derive from Asian or non-western indigenous peoples.  Fewer people know that there is a potent form of energy healing that comes to us from western psychotherapy: energy psychology. 

My purpose in this blog is to introduce you to energy psychology to help you understand why it is so valuable so that you can make good decisions in your pursuit of health through energy healing.  It is a cornerstone of my healing practice, Energy Healing and Relationship Guidance. Combining energy healing with energy psychology opens up an array of new ways to help you heal, learn and grow. 

In this two-part blog series, you will learn:
1)     What is energy psychology and how is it used?
2)     Energy psychology and the body
3)     How to get started with your own body/mind energy healing today

What is Energy Psychology: Part I
Energy Psychology, also known as body-centered psychotherapy, blends both mind and body into therapy in distinctive ways.  The domain of traditional psychotherapy - recurrent thought processes, emotions and behavior –– are combined in energy psychology therapy with the body’s physical sensations and its systems, such as the nervous and immune systems.  Therapy based on energy psychology has been found to be beneficial for treating an array of ailments, including trauma, anxiety, depression, chronic pain and stress, self-damaging behavior, and difficult to treat mind-body problems that may not respond to traditional psychotherapy.  There is even a learned society dedicated to its practice, the Association of Comprehensive Energy Psychology, so you can be assured that the practice stands on a solid professional foundation. 
Where did this distinctive form of therapy first appear in the West?   Elements of energy psychology first appeared in the West in late 18th century with mesmerism.  For the purpose of this blog, however, I am focusing on how energy psychology was shaped by Sigmund Freud’s psychoanalysis. 
 
Energy Psychology and Western Psychotherapy
From the earliest days of psychoanalysis in Vienna in the early 1900s, Freud and his first students paid special attention to the various ways the body’s sensations and emotions interacted.  In their therapeutic work, they referred to a “psychic energy” and how it shaped the sufferer’s experience.  They wove these observations into Freud’s ideas about how ego defenses operated to block growth and perpetuate repression and anxiety.   

One of Freud’s successors, Wilhelm Reich, took Freud’s ego-defenses in a different direction.  Reich proposed that “wounds” to the self were inflicted in early life. They may happen due to a hostile parent, or due to a lack of nurturing, or due to a parent rejecting a child’s natural expressiveness and creativity. These wounds become internalized and “preserved” in the unconscious as a part of the individual’s character structure.  Thereafter, the effects of the activation of this character structure becomes automatic and it operates independent of the conscious mind (Reich, 1933/1945 p. 154). Within the person, these processes create what Reich called “character armoring,” which as it sounds, is a kind of armor whose purpose is to protect, but inadvertently burdens the person.  As internal, unconscious structures they play a central role in psychological problems, in mind-body ailments and in other socio-emotional disorders (Corrington, 2003;  Reich, 1933/1945).  For Reich, the purpose of psychotherapy was to dissolve the armor (what Freud called ego defenses).  This in turn, provokes the memory of the childhood experience that was the impetus for the blockage in the first place (Greenberg & Saffron, 1987).  That realization was considered a key to healing and the dissolution of the armor.

In the mid-20th century, Reich became a highly controversial psychologist for some of his ideas and his work remains a topic of dispute.   His student, psychiatrist Alexander Lowen, however, took Reich’s work, incorporated it into his own advanced understanding of the human body and developed a therapeutic system called Bioenergetics.   Lowen’s system combined psychoanalysis, Reich’s character defenses, and a decidedly physical component: subconscious muscle tension. He introduced a number of compelling techniques to help “ground” mental and emotional states in the body with the understanding that doing so helped unlock a cure.  For example, in Lowen’s system, a client’s feet and legs become important.  By bringing conscious awareness into the lower half of the body, and out of the mind, compulsive thinking and psychological obstacles generated by the mind that resist healing, can be circumvented (Lowen, 1975). Lowen and another student of Reich’s, physician and psychiatrist John Pierrakos, founded a school of Bioenergetics, which In turn, was very influential in the formation of energy psychology. 

In Part Two in this blog series on energy psychology, I will describe the relationship between energy psychology and energy healing and show how energy healing can help you create an electric life you deserve with relationships that cherish you!

To experience energy healing and energy psychology yourself, schedule an initial phone consultation with Julie Schmit, MA, Energy Healer, Reiki Master, Relationship Guide and Marriage and Family Therapist. You can learn more about Julie and her work by visiting her website: www.julieschmit.com

References
Association for Comprehensive Energy Psychology (2019). https://www.energypsych.org
Corrington, R. (2003). Wilhelm Reich, psychoanalyst and radical naturalist. New York, NY: Farrar, Straus and Giroux.
Lowen, A. (1975). Bioenergetics. New York, NY: Coward, McCann & Geoghegan, Inc.
Reich, W. (1933/1945). Character Analysis (Higgins, M., Ed.).  New York, NY: Farrar, Straus and Giroux.     
©2019-2020 Julie Schmit, Shakti Bodyworks, LLC
 

Authored by Jen Myers-Jones, LAc

We frequently take our shoulder for granted until we encounter injury or trauma. The shoulder is actually several joints that combine with muscles and tendons that allow a wide range of motion. This provides us the ability to balance on a beam, bowl a perfect frame or hide a present behind our back. Due to its versatility, the shoulder is also one of the more commonly injured joints. Whether you tore the rotator cuff, fray a ligament deep in the tendons, have osteoarthritis or tendinitis, the pain can impact your daily life.  Pain can abruptly appear or sneak up with time and repetitive motions from sport or physical tasks, with pain levels fluctuating from subtle to agonizing.

Shoulder pain can include:
- pain that is worse with motion
- numbness and weakness of the shoulder muscles
- inability to rotate the shoulder or lift the arm over head
- Trouble sleeping due to pain

Acupuncture is a very effective way to treat shoulder pain, and in conjunction with fire cupping can help to move the stagnant energy thereby stimulate healing. Acupuncture reduces inflammation levels, bringing down swelling. Fire Cupping is like a deep tissue massage across your back, neck and shoulders. Bringing the combination of suction and movement, Fire Cupping releases the tight muscles and liberates frazzled nerves.

Using diagnostic tools from Traditional Chinese Medicine(TCM),  we will develop a treatment plan for your injury. This plan is based on your health history, including the length of time you have been suffering from the shoulder pain. If this is a recent injury the number of treatments could be as little as 5, while reoccurring shoulder problems can extend the number of treatments needed. Many patients state that they are able to get a more restful night sleep after treatment.

Self care for shoulder pain:
    ⁃    A warm bath in Epsom salt which is magnesium base and has a soothing effect
    ⁃    Magnesium oil which can be sprayed directly on the shoulder. I generally tell people to cut the strength of magnesium oil down to 1/3 oil, 2/3 water in a small portable spray bottle. The oil is very tacky and has directions to shower 20 minutes after use. By diluting the oil you can bring it to work or keep it on your night stand for when you wake with pain.
    ⁃    Topical ointments that can give relief. At Wellness Minneapolis we have a roll on essential oil blend by Veriditas Botanicals called “Just Plain Relief”, with a combination of peppermint and helichrysum essential oils. Helichrysum has major anti-inflammatory properties. The peppermint is there to vasodilate and penetrate the helichrysum deeper.
    ⁃    Ice or Heat can be helpful as anti inflammatory agents. TCM would always suggest a heat pack to encourage the healing process. That being said you are the best judge of what is helping, so try icing the shoulder or alternating between hot and cold.
    ⁃    Nourish your body with your best food choices. This can be a challenge when we are not as mobile as we wish to be. TCM would suggest bone broth or miso soup, and generally eating warm foods with ginger, and higher nutrients.
    ⁃    Rest, don’t overexert yourself physically. We have a tendency to push our limits when frustrated by our injury’s limitation. Think about using a brace or other device that limits motion. Healing takes time.

Acupuncture can help you lower pain levels, reduce inflammation, increase your range of motion, relieve stress and boost your immune system. Shoulder pain can hinder your work and lifestyle. Get back to your regular schedule with acupuncture.

Q: What made you choose to pursue your profession?
A: It may sound cliche, but I believe that therapy chose me. I had several ideas of different career paths growing up, but somehow I ended up as a therapist. Everyone is struggling in some way or another. What we need most, when we are going through difficulties, is someone who will truly listen and provide us with unconditional support and care. I know how powerful it can be to have someone there to provide encouragement and support in the toughest and darkest of times. I want to be able to walk alongside people in their journey of self-discovery, exploration and healing. I feel honored every time someone chooses me to be their therapist.

 Q: What kind of clients do you like working with most?
A: I have worked with a variety of clients throughout my career and I tend to connect with young adult females. As a female who experiences every day struggles, including life transitions, insecurities and high anxiety, I can relate to females who are going through similar experiences. I also really enjoy working with teenagers. I did not have a clue about therapy when I was a teenager. As an adult, I have learned to cope with and manage my mental health. Sometimes I wonder how my teenage years could have been different if I knew more about mental health then. I often tell my teenage clients that they are several steps ahead of their peers because they are accessing counseling and are learning healthy ways to deal with their current struggles. This also betters then later on in life.

Q: What keeps you engaged in your profession?
A: My clients. My clients are strong, unique and amazing individuals. I learn so much about life and living from my clients. Every one of my clients comes to the session because they are invested in taking care of themselves. They may not know it at the time, but they are dedicating that time to bettering themselves. That alone is progress. 

Q: What gets you out of bed in the morning?
A: A great book and Cameron’s coffee. Technically I am still in bed when I am reading, but I love to stay curled up in bed in the morning and read before I get my day started. I make my coffee every day with my beautiful, shiny, well-worn, red French Press. If you have not had the pleasure of tasting coffee brewed from a French Press, you are definitely missing out. Ask me about books. I have several great recommendations.

 Q: What is your favorite breakfast item/vegetable/meal?
A: I love, love, love fruits and vegetables. I crave beet salads especially with extra goat cheese. Edina Grill has the most delicious brussel sprout appetizer with goat cheese, honey and almonds. I love how crispy the sprouts are. The goat cheese is warm and delicious and my mouth is watering just thinking about it. I will crave these brussel sprouts for an entire week and the craving never leaves until I satisfy it. As you can tell, I am a huge fan of goat cheese. Trader Joe’s sells blueberry goat cheese and I will eat this straight out of the package with a spoon. I also love chocolate. I am certain that I eat chocolate every day. Dark chocolate is my favorite, but I will eat anything chocolate that is put in front of my face or just happens to be laying around the office tempting me. Mmmm... chocolate!

 Q: How do you celebrate living in your body?
A: I enjoy spending time outside. When the weather is nice, I take my dog for long walks or go on hikes. I also really enjoy traveling and I try to take a couple of trips out of country each year. There is so much to explore in this world and I can’t imagine a life without travel. Learning is very important to me and I like to take classes, workshops, read, etc. I often feel amazed by all of the resources for learning and how much there is out there to learn about.

Authored by Amber Hanson, LN

Photo by Travis Yewell on Unsplash

The word “diet” can feel so loaded. It has multiple definitions, the first being simply the foods a person usually consumes. However, for most of us, the word diet can be negative -  something restrictive, punishing, and of limited duration (because you just can’t do it another day!). As a nutritionist I often use diet in context of the first definition, the foods you eat habitually, but many clients come in thinking about diet framed by the second meaning.

I do think there are different kinds of diets, and I am not referring to keto, the cabbage soup diet, or raw foods.  Instead I like to look at diets as therapeutic, experimental, or habitual. The Institute for the Psychology of Eating has described a similar breakdown.  There is a good chance in the course of working with me you might try all three. 

Therapeutic diets are used as part of a treatment for a medical condition. It could require increasing or decreasing certain foods or nutrients, changing the consistency of food, or using a different pattern of eating. For example, following oral surgery you may be required to consume soft, liquid, or pureed foods until your mouth heals. Or if you have iron deficient anemia you may focus on increasing your intake of iron rich foods. For sodium sensitive individuals with high blood pressure a therapeutic diet could be one that reduces in the intake of salt. Therapeutic diets could be used for a limited amount of time or it could become a part of a habitual diet.

An experimental diet is something that is done for a limited amount of time in an effort to learn or gain information. The experimental diet I use most frequently with clients in an elimination diet. The idea is to remove several foods that could be problematic for a period of time. Eliminating foods and then carefully re-introducing them one at a time can help us determine if food is causing things like brain fog, fatigue, joint pain, or skin issues.  Again, like therapeutic diets, this information can be used to inform the habitual diet.

A habitual diet is how you eat the majority of the time. All of us have a habitual diet and this diet can change over time.  It can evolve as you try new foods that you decide to eat more regularly. It can also change based on what you learn during an experimental diet or based on needs as outlined in a therapeutic diet. Habitual diets can also change based on food availability and the seasons. It is natural to want to eat more fruits and raw vegetables in the summer when they are plentiful and the weather is warm. My goal for clients is to find a habitual diet that supports their healthiest and happiest self. The exact make up of this diet can vary from person to person. Sometimes it takes healing with a therapeutic diet or eliminating some foods in an experimental diet to find the mix that works best for each individual. 

Q: What made you choose to pursue your profession?
A: In all honesty, I feel as if energy healing chose me! I am simply saying YES!!  For the past couple of decades, I have been studying and focusing more deeply on self-care and wellness. In 2017, my father was declining with Lewy Body and Parkinson’s disease. As a way to elevate my own care, I signed up for a Reiki level 1 training. During the class my body was exhilarated and curious. Reiki felt so natural to me. I left the training hungry for more, knowing I would sign up for Reiki level 2. As my father continued to decline, I continued on my path of Reiki. One of the greatest gifts Reiki offers is you can perform the healing on yourself. After my level 1 training, I committed to daily practice in bed each night before drifting off to sleep. This practice became my centerboard through my father’s death and deepened and informed my growing curiosity about the loving and healing practice Reiki holds.

Q: What keeps you engaged in your profession?
A: The human connection of the work is what keeps me coming back. I love to go deep and feel the emotional and energetic intricacies of the world. Energy healing is my calling and I continue to say yes to the work each and every day.

Q: What kind of clients do you like working with most?
A: As a practitioner, my mission is to empower people to reconnect with themselves and to accompany them on their own paths of self-discovery and self-care. Looking ahead, my wish is to build a practice based on integrity and to work with open-minded individuals seeking to find balance and harmony in their lives. I also have a particular interest in working with individuals that have ongoing health challenges and have yet to reach their ideal wellness. For me personally, energy work was a missing piece to my optimal wellness. Once I learned more about healthy energetic boundaries, my health challenges began to decrease and balance returned to me.

Q: What are you currently working on in your professional life?
A: I am expanding my knowledge of energy healing through the accredited program of Healing Touch. Although both Reiki and Healing Touch are forms of energy healing, they each lend themselves well to different circumstances with clients.

Q: What is your favorite beverage?
A: I enjoy teas of all kinds. I am particularly fond of green tea. I find tea can be a terrific tonic, something you can sip on for leisure or you can turn to tea when you need a pick me up!

Q: How do you spend your free time?
A: I am particularly fond all of the trails and lakes we have to take advantage of here in the Twin Cities. I like to venture out with my family and our dog Harriet. I enjoy living locally and exploring all of the little shops and eateries in my neighborhood as well. Creating works of art, spending time in museums, knitting, hiking, cooking and canoe camping in the Boundary Waters are also some of my favorite pastimes.

Q: How do you celebrate living in your body?
A: I love to engage in activities that bring balance, alignment and harmony to my body. Yoga, meditation and chi-gong are just a few examples. Swimming has also been a big part of my life. Water makes me feel magical.

Q: What do you look for in a health care practitioner?
A: I look for someone that is compassionate and practices from their heart. When I work with a practitioner I want them to be a partner in my health journey. They need to be an advocate for my health and wellbeing by listening to me as well as applying their education, knowledge, and expertise.

Authored by Dr. Sara Jean Barrett

Authored by Anna Forliti

Low back pain is no laughing matter. It is a leading cause of disability. It has a huge negative effect on the economy. And all too often low back pain leads to prescription drug addiction, cortisone shots, and surgery.

More impactful than the statistics and the studies is the real life story of how it affects you and your life. Pain is affects the quality of your health, your relationships, your work, your happiness and peace of mind. If you are feeling frustrated and hopeless you are not alone. Deep inside, you know there has to be another way.
 
You don’t want to follow the symptom treating crowd that tells you that you need a quick fix. You are courageous, tenacious and savvy — ready to take action to address the cause, because you believe in your body’s amazing ability to heal. You just need a little guidance on how to get there.
 
What causes low back pain?
There are many things that can contribute to low back pain. Injuries and accidents are one way that low back pain may show up. Often times, these injuries can be prevented by lifestyle changes which I talk more about below. Sometimes low back pain creeps up on us over time. As our bodies adapt to our environments (sitting too much, spending too much time at a computer or in a car, etc.) we can develop postural imbalances that eventually lead to pain and limitations.
 
My experience with low back came on after the birth of my second child. My son’s birth was not the cause of my pain, rather it was the final straw that pushed me further out of balance and into pain.  I’ve been there. I had chronic pain and it changed me - 

• Taking my thoughts – leaving me less focused, less patient and less present in my relationships.
• Taking my actions – forced to change my activities and life to accommodate for the pain and limitations.
• Taking my time, energy, and money – feeling frustrated and hopeless after trying many things without any lasting relief.
• In a sense, the constant stress sucked the pure joy out of each day.

 
So on some level I get you and what you are going through. And I’ll share some things that helped me to eliminate my pain and remain pain free over the past 13 years. As a posture expert I have years of experience helping people discover how they can heal from chronic pain.
 
4 basic things you can do to both prevent and heal from low back pain:
 
1.  Bring your body back into balance by addressing your postural alignment.  
When your joints are aligned, then you are moving more efficiently through your joints and are not putting undue pressure on your spinal discs. Also if you are aligned then your muscles are balanced and there is no need for muscle tension or pain. 
 
I highly recommend having your posture assessed by a postural alignment expert where you receive an individualized and holistic approach to your healing focused on getting to the cause of pain. This process includes assessments, posture photos, and menus of exercises designed to realign your body to create more balance in your body so you can begin to eliminate the pain. 
 
I offer a complimentary 15 minute consult where you can learn more and I would love the opportunity to connect with you.
 
2.  Stay hydrated.
Your body is made of mostly water and every system in your body requires water to function efficiently. For example, water helps to remove toxins from your body, carry nutrients and oxygen to your cells, aid digestion and prevent constipation, cushion joints, protect organs and tissues, regulate body temperature, heartbeat and blood pressure, and so much more!
 
Begin with drinking a minimum of eight 8-ounce glasses of water daily. Water intake should be individualized and will vary depending on factors like the temperature of your environment, your weight, how active you are.
 
3.  Healing foods.
Inflammation in the body contributes to chronic pain. Be mindful of the foods you are putting into your body and whether they are promoting healing or creating more inflammation.
 
A few of the standard inflammatory foods to avoid include:  sugar, dairy and gluten.
Incorporating lots of colorful veggies, healthy fats and proteins will make your body happy.
 
4.  Move in anyway that feels good to your body. 
Do your best to avoid positions and movements that intensify pain. Be creative about finding new ways to move that feel good to your body. And then as you begin to address the underlying causes you find find that your body will be able to do more and more.
 
I invite you to reach out and connect with me if you have any questions.  

Wishing you a happy, healthy, and pain free 2019!!!

​~Anna