Nature's Pathways Dec 2014 Issue - South Central WI Edition

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December 2014 | Natures Pathways
CONTENTS
SOUTH CENTRAL WISCONSIN December 2014
34
FEATURE STORY
The good life Tabby & Jacks gives
your pets what they want and need!
ON THE COVER:
TABBY & JACKS SPOKESMODEL,
6-year-old Bernese mountain dog Bella
Photography by Melissa Greenwood
DEPARTMENTS

6 LETTER FROM THE TEAM

Great green gifts
8 No excuses
7 MAKING CONNECTIONS
10 Mouthguards: Are they really that important?
IN THE COMMUNITY
12 HEALTHY PETS

Good grief: Pet loss and the holidays
24 HEALTHY KIDS

Teaching kids to give back
13 Who is the modern Shaman?

14 Take control of the holidays!
16 Is my thyroid problem an autoimmune disease?
18 Referred pain
20 Packing tips for holiday travel
28 CHARTING A COURSE

Sagittarius Beyond belief
42 HEALTHY EATING

Roasted Chicken
54 HERB BLURB

St. Johns Wort
60 COMMUNITY PARTNERS
65 COMMUNITY CALENDAR
65 ADVERTISER DIRECTORY
13
22 Winterizing your skin with tips from a pro!

25 What you resist persists
26 Forgiving oneself: A unique New Years resolution
30 Healing transitions
32 Let it all out!
36 Oiled finishes, naturally
38 Sptzle The ultimate comfort food
40 Make this a season of giving instead of gifting
30
43 Provide that which you seek from others

44 Say yes! to something new this holiday season
46 Sports stars on the hyperbaric revolution
47 Limiting beliefs
48 Happiness habit: The four Fs and enough
50 The gift of gratitude
52 Hidden beliefs
56 Forgiveness and the holidays
36
40
44
THE NATURES PATHWAYS MISSION
To provide relevant information on personal wellness by connecting
healthy living experts with the communities they serve.
AM
LETTER FROM THE TE
magazine
Great green gifts!
The holiday season is a wonderful time filled with friends, family and fun. But there
can be a downside: waste and we dont mean used wrapping paper. Unfortunately for our environment, most of the mass-produced gadgets and knick-knacks
currently for sale in the big-box stores will all too soon find their way into landfills.
So this year, why not give a gift to the Earth, as well as your loved ones? Try
out these ideas:
USE SUSTAINABLE DECORATIONS
Instead of buying new garland, centerpieces, ornaments and other items that
cant be used for purposes outside of the holidays, why not create some decorations out of materials that can be recycled or reused? Check out our #sustainableholidays pins on Pinterest for some inspiration.
GIVE THE GIFT OF KNOWLEDGE
Offering advice and resources to someone in need can be a most powerful gift.
If youre not sure what info to pass on, you can always hand loved ones a copy
of Natures Pathways once youre finished reading! As youll see in the following
pages, our expert authors have plenty of great knowledge and tips to share.
SHOP SECONDHAND
Used bookstores offer a variety of interesting items not found anywhere else.
Consignment and thrift stores can be great resources for vintage furniture and decorative items, perfect gifts for that person who loves to stand out from the crowd.
You can even shop your own home. Scour your drawers for loose buttons
and unsalvageable clothing to create new accessories like ribbon bracelets,
button necklaces or bag embellishments.
GIVE HEALTHY, PERSONALIZED PRESENTS
A home-cooked meal can warm stomachs and hearts during the colder months.
Remember: leftovers are often the best part of the holidays, so feel free to pack
them up as to-go meals for guests.
Natural beauty products, like homemade sugar scrub cubes or lip balm are
easy and fun to make.
Spa or massage therapy gift certificates can help your loved ones ease their
holiday stress.
Even something as simple as lending an ear to a friend or family member can
make a world of difference. And doing so doesnt cost a thing.
Try some of these ideas and finish 2014 out on a green note. As you can see,
you can save on the waste you create and still give a truly personalized gift one
that will be remembered far longer than any popular gadget or toy.
Connect with us!
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DECEMBER 2014
REGIONAL ACCOUNT MANAGER
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EDITOR
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CONTRIBUTORS
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ADVERTISING INQUIRIES:
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Natures Pathways is a medium for experts to
share relevant information on wellness-related
topics, including sometimes-controversial
issues. This magazine offers multiple viewpoints so that readers are exposed to all sides
of such issues and able to make informed decisions decisions that are right for them and
the lifestyles they wish to lead. The opinions
presented in this magazine are not necessarily
shared by Natures Pathways.
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No
excuses

By Emily Niesen
ow is everyone doing on the 60-day challenge? Were

down to 32 days! Thanksgiving has now passed, and
there are 25 days until Christmas and 6 days after
Christmas until 2015. If you want a refresher on the challenge
details, I recommend you reread my November article, Creating
space now for a healthy you this holiday season.
Did anyone watch season 13 of the Biggest Loser? Its theme was
No Excuses. Despite the poor ratings of this season, I believe it
was their best theme because when it comes down to it, no one
has an excuse to not try to be their healthiest self. To spin off of
last months article, lets cover some of the most common excuses
used when it comes to being healthy, specifically during the most
wonderful time of the year. When we are proactive instead of
procrastinators, we are more enjoyable to be around and overall
just healthier, happier individuals.
What if
Its too cold outside.
Last winter gave us a new definition of Wisconsin chill. Some

of us have lower tolerances for the cold, but we have a choice
to live here and for most of us, the beautiful change in seasons
is irreplaceable. There are plenty of opportunities to bundle up
and make snow angels, shovel snow, and go snowshoeing and
skiing. Get out there and enjoy it! Vitamin D from the sunlight is
essential as well as oxygen. Oxygen is the No. 1 most important
nutrient. It provides energy for breathing, growth, maintenance
and detoxification. Lucky for Wisconsinites, our air quality is
very good. Increasing our cardiovascular exercises improves our
air and oxygen intake, and even more so when we are outdoors.
If we do get another arctic blast this year, deal with it. Exercise
indoors, get up and move around. Air out your home often, check
change
conversation could
your life?
Schedule a free initial consultation with me today!
EMILY NIESEN
& Well-Being
Natures Pathways | December 2014
Holistic Health, Nutrition & Wellness Coach

emilysb.niesen@gmail.com
nostalgicnutrition.com
608-438-6570
and replace your furnace filters often, and use plants to oxygenate
your home. Good ones include the spider plant, snake plant and
English ivy.
Im a bad cook.
Please do not use this excuse to go through the fast food drivethru. No one ever said that you have to be a good cook to make a
home-cooked meal. Also, no one ever said that you have to follow
20-ingredient recipes. Part of my holiday challenge is to use more
whole foods. Start with that tip, burn your rice once and you will
be a natural in the kitchen in no time! There are endless food
blogs to follow. If grocery shopping and cooking are overwhelming, consider calling up a friend or relative or maybe even a health
coach with cooking skills.
I have no time.
I am assuming you are an adult if you are reading this article, so

I can remind you that you make your own decisions. The holidays are what you make of them or dont make of them. No one
is forcing you to go to any extra work parties or spend all day
at a holiday get-togethers. Time-management skills come into
play during this time of year so that we can make the most of
our time. Avoid numerous visits to the mall and instead, schedule
some special family time, and more importantly, time for yourself
and with your significant other who you may have left behind the
last couple of days while Christmas shopping and gift wrapping.
Start new traditions or revamp old ones to make the most of those
extra vacation days. Sign up and train for a 5k walk or run, blare
the Christmas music while cleaning, decorating or cooking, get
a pedicure or massage, try out a spin or yoga class you normally
dont make time for, or just stay in those jammies a little bit longer.
People use all kinds of excuses! Wouldnt the holidays (and
life) be so much more enjoyable if we were all healthy and happy?
A good start would be to cook and consume more whole foods.
Manage a healthy weight with more movement. Spend more time
and effort on yourselves. To continue with this holiday challenge,
crowd out the excuses in life and make more room for what makes
you feel alive and well!
My goal for all of us this season is to see the holidays as a child
does with endless positive holiday spirit! If these articles have
helped you start earlier with creating new health goals for yourself, fantastic! If you still want to make that New Years resolution,
my hope is that it involves giving back, having fun and continuing
to upgrade your life! Happy holidays!
Emily Niesen is a certified holistic health coach and owner of
Nostalgic Nutrition & Well-Being. Emilys inspiration comes from
her upbringing and the old, simple way of life. Her passion is in
coaching her clients to adopt happier and healthier lifestyles that
are unique to them. She offers private and group health-coaching
sessions in unique settings to support her clients in areas such as weight management, food cravings, decoding nutrition labels, cooking, exercise routines and other
lifestyle skills. Want to get out of a rut? Email emilysb.niesen@gmail.com, mention
this article for a free health history consultation and sign up for her free monthly
newsletter. Read her monthly article and check out www.nostalgicnutrition.com
to find out more about her business.
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Mouthguards:
Are they
really that
important?

By Edwin Batchelor, DDS, FAGD
magine what it would be like if you

suddenly lost one or two of your
front teeth. Smiling, talking, eating
everything would suddenly be affected.
Wearing a mouthguard is an important
precaution for
athletes of all
ages and abilities, helping to protect against chipped or
broken teeth, root and bone damage, and
Relationship-Based Dentistry
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Need a night guard?
DRS. HILL, SERGEANT AND BATCHELOR
Call us today for a

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10
General and Family Dentistry
tooth loss. Mouthguards also safeguard

against serious injuries such as jaw fracture, cerebral hemorrhage, concussion and
neck injuries by helping to avoid situations
where the lower jaw jams into the upper
jaw. By keeping soft tissue in the oral cavity
away from the teeth, mouthguards help
prevent cutting and bruising of the lips,
tongue and cheeks, especially for athletes
who wear orthodontic appliances. Studies
show that athletes are 60 times more likely
to suffer harm to the teeth if theyre not
wearing a mouthguard.
There are three types of

mouthguards:
Stock mouth protectors are preformed

and come ready to wear. They are inexpensive and can be bought at most sporting goods stores and department stores.
However, little can be done to adjust their
fit; they are bulky, make breathing and
talking difficult, and provide little or no
protection. Dentists do not recommend
their use.
Boil and bite mouth protectors also can

be bought at many sporting goods stores
and may offer a better fit than stock mouth
protectors. The boil and bite mouthguard
is made from thermoplastic material. It is
placed in hot water to soften, then placed
in the mouth and shaped around the teeth
using finger and tongue pressure.
Custom-fitted mouth protectors are
individually designed and made in a dental
office or a professional laboratory based
on your dentists instructions. First, your
dentist will make an impression of your
teeth and a mouthguard is then molded
over the model using a special material.
Due to the use of the special material
and because of the extra time and work
involved, this custom-made mouthguard is
more expensive than the other types, but it
provides the most comfort and protection.
A properly fitted mouthguard may be
especially important for people who wear
braces or have fixed bridge work. A blow
to the face could damage the brackets or
other fixed orthodontic appliances. An
effective mouthguard should be comfortable, resist tears, be durable and easy to
clean, and should not restrict your breathing or speech.
Who needs a mouthguard?
Mouthguards should be used by anyone,

both children and adults. The American Dental Association recommends the
use of a mouthguard for 29 sports/exercise activities. These include ice hockey,
lacrosse, field hockey and football, plus
acrobatics, basketball, boxing, discus
throwing, gymnastics, handball, martial
arts, racquetball, rugby, shot putting,
skateboarding, skiing, skydiving, soccer,
squash, surfing, volleyball, water polo,
weightlifting and wrestling. Essentially,
whenever theres a chance of contact with
other players or hard surfaces, wearing a
mouthguard makes sense.
Edwin Batchelor, DDS, FAGD, is a
partner at Excellence in Dentistry,
which has locations in Madison and
Cottage Grove. Dr. Batchelor graduated from the University of Missouri at
Kansas City School of Dentistry. He is certified in oral
conscious sedation, helping provide care for those with
phobias or fear of treatment. Batchelor is on the board
of directors for the Wisconsin Academy of General
Dentistry. For more information, call 608-318-4350
or visit www.excellenceindentistry.com.
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11
healthyPETS
Good grief:
Pet loss and
the
holidays

By Katie Hilst, DVM
he holiday season can be particularly stressful for people

coping with the loss of a pet. The holidays are naturally
filled with traditions and memories more so memories
when we have lost a loved one. This is the time of the year we feel
pressured to be happy and celebrate, even when we are grieving.
Perhaps we thought we were through our grieving process, just to
get caught short when a memory of our loved one comes flooding back, triggered by the sights, sounds and smells of the season.
There are many firsts associated with pet loss: the first time
you dont have to feed your pet, the first time you dont have to
walk your pet, the first time you dont have to scoop the litterbox.
There are also firsts associated with the holidays perhaps the
first time your pet doesnt have a present, special treat, holiday
picture or goofy costume (like a Santa hat or reindeer antlers).
Maybe it is the first time you have holiday guests and there is no
barking or jumping when they come through the door.
How do you experience these firsts and

get through the holidays?
First: Acknowledge and accept. Acknowledge to yourself that

grief may be intertwined with joy during the season. Accept that
you may feel sad or even shed tears as you remember what your
beloved pet did during the past holidays, and as you miss their
comforting presence. Give yourself time and space to heal, and
take care of yourself. Take time to relax and do not feel you have
to put on a happy face and attend every social gathering if you do
not feel up to it.
Second: Remember and cherish. Remember the happy times,
the comfort you received, the love you still share with your pet. (I
12
believe love endures past physical death). What gifts has your lost
pet given you? My first kitty, Bowser, gave me the gift of understanding. Her illness and eventual death 13 years ago still helps
me today understand the agony pet families go through when
deciding when it is time to let go. My last kitty, Mama Cat, gave
me the gift of loving a senior pet. When she came into my life at
18, I knew we would not have many years together, but she packed
the year and eight days we had together with love, laughter and
comfort. I cherish them both. What gifts has your pet left for you?
Third: Give and go forward in your pets name. How will
you take the lessons learned and the gifts given to you by your pet
and go forward to help others? Incorporating the gifts given to you
in your everyday life can help you feel blessed by the legacy your
pet left you. You may take the gifts and foster a shelter pet, donate
to a local pet rescue in your pets memory or become involved
with taking pets to visit those in the hospital or nursing home.
My holiday wish for everyone who has lost a loved one is that you
will experience inner peace and joy that comes from within as you
cherish those you have lost and use the gifts they have given you
your legacy of love to help others in need.
Dr. Katie Hilst founded Journeys Home Pet Euthanasia LLC, a
mobile veterinary service for the Madison area and surrounding communities. She offers compassionate, gentle euthanasia for
families in the privacy of home. She specializes in pet quality of
life consultations. She received her Doctor of Veterinary Medicine
degree from UW-Madison in 2002, is certified in Pet Loss and Grief Companioning and is a member of the International Association of Animal Hospice and
Palliative Care and the Association for Pet Loss and Bereavement. Reach her at
608-347-1897, or visit http://JourneysPet.com. See ad on page 15.
Who is
the modern
Shaman?

By Julie Hogan
he title Shaman brings to mind many things, such as the

image of a medicine person in ceremony or someone who
journeys into a trance to commune and retrieve wisdom
from the world of spirit. Respectfully, we see that behind the title
or perception of unreachable gifts, we can find a person who is
deeply connected with creation and a mythic understanding
through which spirit speaks. For example, you may have heard or
felt how the land speaks to you or understood wisdom from trees.
These are ancient teachings, but are accessible each day for all of
us as the modern Shaman. This person, free from roles and titles,
shares the wisdom of spirit in the everyday busy world we live in.
So how does this modern Shaman walk between two worlds, spirit
and everyday life, with grace and balance? The answer is to create one
harmonious path from the two. With the integration of ceremony
and sacred space into everyday situations, the modern Shaman
weaves the worlds together. The ceremony need not be a big production and can be as simple yet as powerful as sitting quietly with a
candle, in circle with friends, or with conscious breath. The act of
creating sacred space can be found in a kind word, in an embrace or
handshake wherever there is mutual respect and reverence for the
other persons soul and spirit surrounds us. We find ourselves in a
sacred way throughout our day when we interact with awareness and
recognize with gratitude that the divine is present at all times.
The effects of this cultivated awareness are quite remarkable and
tend to spread outward as the modern Shaman traverses through
life. Walking in harmony and beauty with the world is an expression of our remembrance of the life force within creation. Again,
the mythic understanding that everything speaks to you and gifts
you with wisdom and a sense of connectedness also brings peace
and naturally guides us to walk differently in this world. As the
ripple effect continues, relationships shift for the modern Shaman

through depth and quality, and the understanding of our truths
drive our surroundings. There is no way to deny this which we
have now embodied and he or she trusts and follows the path that
the divine reveals.
The modern Shaman is found everywhere in everyday life.
Encounters of healing and community happen in the simplest of
ways and can be the most impactful, from the checkout line at the
store to going for coffee with a friend. We are communing with
the divine in a sacred way each day when we arise and greet the
sunrise with our spirit. We are choosing to walk with respect on
the Earth, in our truth, filled with purpose. This is the path of the
modern Shaman.
So with titles and technicalities aside we can stop to ponder
how we listen to the world around us. How we interact with all
beings by recognizing that we are always in ceremony and sacred
space. How we find wisdom through our experiences as modern
Shamans, just as ourselves, weaving the worlds of spirit and our
everyday lives together in the tapestry of integration.
Reconnect Spiritual Sanctuary (www.reconnectspiritually.com) in
downtown Beaver Dam is owned and operated by Julie Hogan. Her
studio offers guided meditation, Reiki, as well as shamanic energy
healing in the traditions of the Ancient Inca. Julie has trained at
Golden Light Healing, completing the Earth Medicine Wheel, and
has also had the honor of learning styles of energy healing and ceremonies from
the shamans of Peru and Lakota American Indian Nation. She offers workshops,
ceremony and personal sessions where she shares the life changing teachings that
have sculpted her souls journey. Take time to Reconnect with your souls journey.
Come away to a quiet place and rest for a while. Email Julie@reconnectspiritually.
com for information on Earth Medicine Wheel training. See ad on page 11.
References: Shamanism. Wikipedia. www.wikipedia.org/wiki/Shamanism.
13
Take control
of
the holidays!

By Debbie Armstrong
ont let the holidays take control of you. Tis the season
to be merry, but for many it is also a season for stress,
anxiety and depression.
According to the American Psychological Association (APA),
43 percent of us are actually suffering from stress-related health
concerns, and practically half of all women in the United States
experience increased stress during the holidays. Stress depresses
the immune system and puts your body at risk for illness and
infections. It is also a time when feelings of sadness and loneliness
can be deepened. Managing stress and depression is important to
you and your familys health.
Dont let stress and depression ruin your holiday season. Take
control and try some of the following techniques to manage your
stress, anxiety and depression.
14
Relaxation
We live in a fast-paced society, and its never been more important

than now to learn about relaxation. It helps the body to heal faster
and ward off disease and dysfunction. Using the BioMat can put
your mind into a delta wave pattern that can help to unwind, relax
and calm rattled nerves. Meditation can also put your mind into
a delta wave pattern.
Increase your mood
There is nothing better than pure sunshine to make a person feel

good. Sunshine is a good source for vitamin D, and it stimulates
the production of serotonin. When sunshine isnt available, color
therapy and photo therapy are great alternatives to boost your
mood. They also help relieve seasonal affective disorder (SAD).
Go for a walk
According to wellness expert Ann Kulze, M.D., the rhythm and

repetition of walking has a tranquilizing effect on your brain, and
it decreases anxiety and improves sleep. A curt, 30-minute walk
every day is helpful to reduce stress and anxiety.
Eat real food
Do you reach for chocolate or sugary foods when you are stressed?
Forget your comfort food and those holiday favorites and reach
for real food, such as a mango! Japanese research has shown that
the sweet, tangy scent of the mango may calm your body and alter
your blood chemistry.
Eat a healthy breakfast before loading up on caffeine in the
morning. Studies have shown that taking caffeine on an empty
stomach may cause blood sugar levels to spike, which can be the
basis for poor attention and irritability. To be at your best, full of
energy, focused and happy, try eating real foods. These are the
foods that grow on trees or in the ground. Choose only healthy
fats, such as grape seed oil, olive oil and flax seeds. You also need
to include lean protein and legumes, nuts and seeds.
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Laughter
Laughter is the best natural medicine we can use. It reduces stress

hormones, which then helps the immune system to function better.
Turn up the music
Turn up the music and listen to your favorite tunes. It doesnt

matter what type of music it is, as long as you enjoy it. Research
shows that when you hear music that you love it relaxes the blood
vessels and increases blood flow. This is not only good for your
heart, but it also calms you down and helps you to relax.
I encourage you to try the BioMat for stress-relief therapy or
one of the other great stress-relieving techniques. The fact is that
a healthy, relaxed mind has the power to shield the body from
disease and degeneration. So dim the lights, play soothing music
and allow yourself to truly enjoy your BioMat sessions! Heres to a
stress-free holiday season!
Debbie Armstrong is the owner of BioMat 4 Autism. She has been
working alongside children with autism and other disorders, as
well as their families, for the past 27 years. Her areas of expertise are in BioMat therapy, child development, social engagement,
life coaching, natural health consulting, ABA and play therapy,
brain training, color therapy and allergy testing. Debbie also regularly holds
informative talks and classes at her office. For more information, visit www.
biomat4autism.com, call 608-577-5733, or email darmstrong@biomat4autism.
com. Follow Debbie on Facebook at www.facebook.com/BioMatForAutism. See
ad on page 17.
References: 25 Ways to Fight Holiday Stress. Health. http://bit.ly/1sEwjzu.
Managing Holiday Stress. Cleveland Clinic. http://bit.ly/1u9DExN.
Tips to Relieve Holiday Stress. Connie Bennett. Psychology Today. http://
bit.ly/1zssKET.
A final
act of caring
Available 7 days a week
Serving communities within
an hour of Madison
DR. KATIE HILST

608.347.1897 | JourneysPet.com
15
Is my thyroid
problem an
autoimmune
disease?

By Carrie Decker
he prevalence of autoimmune
disease is rising, with more individuals being diagnosed yearly
with conditions such as type 1 diabetes, multiple sclerosis, celiac disease and
other conditions in which an individuals
immune system reacts and attacks their
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16
own body. These conditions each have

implications of lifelong management with
medications such as insulin or immunosuppressive medications with significant
and potentially devastating long-term side
effects. Thyroid disorders such as hypothyroidism and hyperthyroidism occur in
the U.S. due to autoimmune diseases in
the United States (Hashimoto thyroiditis
and Graves disease). However, the actual
autoimmune aspect of this is often undiagnosed, particularly with hypothyroidism.
In individuals with an autoimmune
thyroid disorder, the incidence of other
autoimmune diseases is between 10 to 15
percent. This means that these individuals are more likely to have an additional
autoimmune disease such as rheumatoid
arthritis, systemic lupus erythematosus
(commonly known as lupus or SLE), celiac
disease and vitiligo. These conditions have
a wide variety of systemic effects, which
include chronic pain, organ failure and
malnutrition, as well as a decreased life
expectancy. According to the American
Autoimmune Related Diseases Association, Inc, autoimmune diseases are much
more common in females, and are one of
the top 10 causes of death in women up to
64 years of age.
Because autoimmune conditions are

related to an abnormal immune response
in the body and are worsened by overall
inflammation, individuals who practice
naturopathic medicine manage conditions
such as hypothyroidism due to Hashimoto
thyroiditis and hyperthyroidism due to
Graves disease much differently than a
primary care physician. The approach of
a primary care physician will only focus
on normalizing thyroid hormone levels
and other symptoms of these conditions,
but will not address the aspects of inflammation and immune balance as primary
mediators of these disease conditions.
Individuals who practice naturopathic
medicine have a far different approach,
as the management of inflammation and
immune system balance is of equal importance, primarily in decreasing the risk of
inflammation-related health consequences
and additional autoimmune diseases.
To assess for an autoimmune thyroid
condition as well as an appropriately functioning thyroid in general, the labs primary
care physicians commonly assess are often
inadequate. The laboratory parameters
should assess levels of thyroid stimulating
hormone (TSH) as well as the markers of
free thyroid hormones T3 and T4. To assess
for thyroid autoimmunity, there are multiple

thyroid antibodies which should be assessed.
Primary care physicians often only assess
the levels of TSH, however free thyroid
hormone (particularly T3) is a better marker
for adequate levels of thyroid hormone in
the body. Thyroid antibodies, while rarely
measured by primary care physicians, are
utilized by naturopaths on an ongoing basis
to assess how well inflammation and autoimmune activity is being managed in the body.
Many nutritional supplements and
herbs are useful for decreasing inflammation and managing immune system
balance. This includes things like probiotics, fish oil, vitamin D and herbs such as
turmeric. There are also herbs which direct
the immune system back to balance, and
appropriate or inappropriate selection of
these herbs may dramatically affect symptoms associated with autoimmune conditions. Management of other contributors
to inflammation diet, intestinal flora
balance, stress also is important in the
management of autoimmune conditions.
Each of these things should be addressed
when supporting holistic health.
If you have a thyroid disorder, particularly if you feel unwell despite taking medication for this condition, you may find that
seeking a holistic medical practitioner such
as a naturopathic doctor is of great benefit.
In seeking a naturopathic doctor, it is best
to assess their medical certifications, as
many individuals who claim this position
in Wisconsin do not have the thorough
medical certification that individuals who
are associated with the Wisconsin Naturopathic Doctor Association (www.wisconsin-nd.org) will have. Naturopathic doctors
who are a part of this association have
been thoroughly trained in assessing and
addressing the causes of disease and appropriate medical management. When considering health, it never hurts to seek a second
opinion as so much can be done naturally to
support health and disease prevention!
Dr. Carrie Decker is a board-certified
naturopathic doctor with the North
American Board of Naturopathic
Examiners, graduating with honors
from the National College of Natural
Medicine in Portland, Oregon, and practicing at
Blessed Thistle LLC in Monona and Fond du Lac.
To find out more about Dr. Decker or naturopathic
medicine, visit www.CarrieDecker.com or call
608-620-5831. See ad on page 19.
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2132 Fordem Avenue, Suite 700 Madison | 608-577-5733
www.biomat4autism.com | darmstrong@biomat4autism.com
17
Referred
pain

Liver and
gallbladder
Lung and diaphragm
Liver and
gallbladder
Heart
Stomach
Pancreas
Ovary (female)
Colon
S
Ap mal
pe l in
nd
t
ix estin
By Jed Downs
Ureter
hy does a heart attack refer to the left neck, shoulder

and arm? Why does the gallbladder refer to the right
shoulder? Why does appendicitis locate to McBurneys
point on the abdomen 1/3 of the way from the belly button to the
front of the anterior pelvis? Why do organs, located deep in the
chest or abdomen, relate to the skin or muscles at all?
Before going into the explanation, I have to acknowledge that
my answer to questions about referred pain would have been a
bit incorrect even a few months ago. For instance, my understanding of the referral pattern for appendicitis coming out of
medical school was that it somehow represented local irritation of
the abdominal lining that localized to the McBurneys point. My
problem was that I lacked an accurate understanding of how we
are built as embryos.
Chinese medicine recognized patterns of referred pain for probably 2 millennia before it was well-described in Western medicine. The pattern recognition was present without a functional
the
Kidney
Urinary bladder
explanation that Western science could accept. The astute observations of the Chinese physicians 200 years B.C.E. was not based
on a tradition of autopsy or study of internal anatomy. They lacked
the scientific instruments necessary to understand embryological
development and the segmental nature of not only humans, but
all vertebrate animals.
We develop in a segmental pattern, cranial segments as well
as all the segments that correlate with the individual vertebrae.
Each vertebra is associated with specific nerves that form the
spinal nerve roots and from the bottom of the cervical spine (C8)
to the top of the lumbar spine (L2/L3) sympathetic nerve ganglia.
These segments are each responsible for supplying two-way
communications to an area of skin, regions of muscle, joints
and bones, and associated underlying organs. The input from
an organ converges on the same area in the spinal cord segment
that sensory nerves from the skin, bones and muscles associated
with that segment arrive. Pain messages coming from an organ
Gift Shop & Event Center
Kathy Milanowski
Master/Teacher
Usui Tiberan Reiki
Ra-Sheeba Reiki
Karuna Reiki
Create the home youve always wanted
Organizing Feng Shui Decorating

using what you already own
Jeanine Hanson Lewis & Associates (608) 441-8795

EasyHomeMakeovers.com JM Hanson@chorus.net
18
119 South Main Street, Deerfield 425.220.6283

Beautyofcompassion@gmail.com ReikiTransformations.com
are misinterpreted by the brain as coming from a different but

closely related area of the body that is related by embryologic
origin. The heart receives innervation from C8-T4 or T5 within
the sympathetic nervous system. It also receives innervation via
the parasympathetic system from the vagus nerve, which exits
the skull behind and under the ear. It also receives innervation
from the phrenic nerve, which is mainly at the C4 and C5 levels.
Cross reactivity of nerve impulses from the heart can therefore
be felt in the neck, the arm and the chest. The appendix is innervated by the 11th and 12th thoracic nerves on the right side only.
Therefore it will refer pain to the distribution of those nerves on
the abdominal wall.
There is such a thing as projected pain, which arises due to
irritation of the lining of the abdominal or thoracic wall. That
describes pleurisy and in some instances could describe appendicitis or diverticulitis. Direct pain from an organ is dull, deep
inside and typically hard to describe and localize.
Preaxial
border
Postaxial
border
C3
C4
C5
C6
C7
C7
T1
T2
L2
L3
L4
L5
S1
S2
S3
Ventral axial lines

C7
C6
C8
C5
T1
C3
C4
C7
C6
T2
C4
C5
T2
T1
C3
L5
L4
L3
L2
S1
S2
S3
L4
L5
L4
S1
L5
L3
S2
S4
gastrointestinal and liver disease

hormone and mood imbalances
functional wellness
women's health
autoimmune disease
chronic fatigue
Dr. Decker is now seeing

patients in Madison, Fox Lake
and Fond du Lac. Call 608-620-5831 for a free
5-minute consultation and to schedule your first visit.
S3
Madison: 6117 Monona Dr., Ste. 3

Fond du Lac: 952 S. Park Ave.
Fox Lake: 205 W. State St.
L2
Posterior aspect
The illustration shows the migration of nerves and skin that

takes place between the fifth week of gestation and the adult.
Muscle tenderness can also be experienced as a type of referred
pain, but muscle changes are more complex to illustrate as some
muscles row outwardly with the limb and others grow backward
to the body. The muscles of the shoulder blade, for example, grow
from the limb bud back toward the torso. Muscle tenderness from
referred pain does not follow the same pattern as skin, but skin
innervation is easier to understand.
This illustration shows where organs refer to the abdominal
wall. When an organ is on one side of the body, it refers to that
side of the body. If it crosses the midline, it may refer to both sides
of the body.
Correlating the pain experiences of patients with their anatomy
is part of the role of the osteopath or other manual therapy
provider. Recognizing visceral pain allows for treatment of the
viscera or referral for medical intervention when needed.
Jed Downs, M.D., MPH, has been studying osteopathy since
1995. Formerly, he worked in occupational medicine until pursuing his passion full time at Madison Manual Medicine, 2940
Chapel Valley Road in Fitchburg. He uses osteopathic techniques
to manage consequences (pain and loss of function) of trauma
regardless of etiology, be it birth, sport, MVA, repetitive strain or living life. For
more information, call 608-512-7177, visit http://MadisonManualMedicine.
com or email madmanmed@gmail.com.
Reference: The Developing Human: Clinically Oriented Embryology, seventh
edition. Keith L. Moore et al. Saunders. 2011.
Clinical Nutrition | Botanical Medicine

Homeopathy | Counseling
www.BlessedThistle.info
608.620.5831
Anterior aspect
Ventral axial line
Blessed Thistle
WHOLE BODY
APPROACH TO
DECREASING PAIN
AND INCREASING
FUNCTION
STRUCTURAL, FASCIAL, CRANIAL
& VISCERAL TECHNIQUES
Madison Manual Medicine

Madison
Manual Medicine
Jed Downs, MD, MPH

2940 Chapel Valley Rd., Fitchburg
608-512-7177 www.madisonmanualmedicine.com
19
Packing tips for

holiday
travel

By Jeanine Hanson Lewis
e have all experienced the stress of last-minute

packing, taking too much, yet forgetting something
important. Once, in my haste, I packed for a camping
trip and had everything except the warm jacket I really needed!
Whether you are headed out for the holidays visiting family or
your favorite vacation destination, thoughtful planning can make
the difference between a successful, relaxing trip and one filled
with stress.
Use a packing list
If you are a frequent traveler, you have probably created a list of

your travel essentials. If not, a good place to begin is the Internet,
where you can find free templates of packing lists for any type
of travel. Print the list that is most useful to you and customize
it to meet your needs. Just remember that many things can be
borrowed or purchased at your destination, and family, friends
and hotels can usually provide things like a hair dryer or toiletries. Take sample sizes for backup. For long-term travel, it is often
smarter to purchase these items at your destination. It can be a
delight to try similar products from another country. A hair dryer
purchased locally ensures it works in a foreign country.
Pack early
Start packing as early as possible. Then a day or two before closing

up your suitcase, edit, edit and edit. Keep your checklist as an
inventory of contents as this is useful if a suitcase is lost. For extra
insurance, take a few photographs of the suitcase and its contents.
Pack light
Unless your plans include mixing with the rich and famous, you
can probably get away with wearing clothing multiple times in the
same week. Wash-and-wear items are ideal for warmer climates.
For cooler destinations consider wash-and-wear items under
warmer clothing.
20
Send packages ahead
For domestic travel, reduce your stress by sending holiday gifts

ahead of you by Fed Ex, UPS or USPS. Often the local offices of
these carriers will hold your package for pick up when you arrive.
Important documents
Just like the three laws of computers back up, back up, back up,
make photo copies of your important documents, i.e., passport, drivers
license, credit cards and contact information. Keep one set of copies
with you, and leave a second set at home with a friend or family member.
Early in my travels I was fortunate to visit Europe for a threemonth stay. The first month I lugged around three suitcases, just
to be sure I had everything I might need. The second month I
reduced my load to one suitcase, and the last month I traveled
with just a tote bag consisting of one change of clothing and my
guide book. Traveling light gave me the freedom to wander, take
public transportation, and move about easily without returning
to fetch my heavy suitcase from a hotel. I experienced more while
spending less than I had the first two months of my visit.
Traveling light gives you freedom and reduces your stress. Remember, clothing and sundries are available at most destinations. It is easier
to keep your attention on what is most important if you are managing
fewer bags. So start packing early and have a wonderful trip!
Tear out this sheet and refer to it when planning your holiday
travels. For more help, call a professional organizer.
Jeanine Hanson Lewis, owner of The Organizers, has been helping
clients clear clutter, organize, feng shui and redecorate their homes,
using what they already own, since 1993. Jeanine has been traveling and studying home environments across the globe. She holds a
B.A. in Art from UW, is a graduate of The Western School of Feng
Shui, San Diego, a member of the Interior Redecorators Network (IRN), New
York City, and member of the National Association of Professional Organizers
(NAPO). Jeanine was previously an owner of the Ovens of Brittany restaurants
and bakeries for 20 years. For more information, email jmhanson@chorus.net,
call 608-441-8795 or visit www.EasyHomeMakeovers.com.
Fill snow days

with activities
and
fun

blizzard of white flakes has been falling through the night,

and the school phone chain has begun. As expected,
children will have a day off from school, leaving parents
scrambling for ways to keep children occupied and supervised.
Snow days may be coveted by kids (and teachers), but they may
not be as beloved by parents who are unaccustomed to having
kids home during the week. Working parents whose businesses
are open do not have the same luxury as their children to roll over
in bed and avoid trekking through the white stuff.
But just because snow days are unexpected, that does not mean
parents cant plan for them.
ESTABLISH A SNOW DAY PLAN. Parents who cannot take
days off from work will need a contingency plan for snow days.
Organize a snow day club, wherein school parents rotate taking
children for the day. Working parents can reciprocate by taking
the school kids on a weekend and letting the other parents have
date nights.
CREATE A SNOW DAY ENTERTAINMENT BIN. Rather than

having kids spend the day watching television or playing on their
tablets, parents can establish a snow day entertainment bin to
encourage their kids to make the most of the day off. The bin
can include board games, books, building block sets, paints and
other crafts.
PLAN FOR AN INDOOR PICNIC. Kids will probably want to
spend a portion of the day playing out in the snow. After all of that
physical activity, theyre bound to be famished. Spread a blanket
out on the living room floor and enjoy a picnic of sandwiches,
snacks and hot chocolate. Kids will enjoy the novelty of eating
this way.
GET COOKING. Another way to fill the day is to have children
participate in making meals. A snow day is a great time to prepare

meals for the rest of the week, as well as tinker with hearty,
belly-filling recipes. Older children can help with cutting vegetables and meats, while younger kids can add seasonings to pots
and mix ingredients. Involve the kids in choosing which meals
to cook. Baking bread is another fun activity and enables kids to
sculpt dough and then eat the fruits of their labors.
GO TO THE MOVIES. If roads are passable, consider a trip to the
movie theater where you can enjoy a matinee. Bring a few friends
along and make it a fun-filled outing.
CREATE SNOW ART. Fill squeeze or squirt bottles with some
water and food coloring. Allow kids to go out in the yard and
create some pictures with the snow as their canvas.
CATCH UP ON CLEANING. Cleaning may not be the most
exciting snow day activity, but it might be the most productive.

Children can spend time sorting through toys and belongings in
their rooms.
TAKE A NATURE WALK. Grab those boots and insulated pants

and head outdoors. A walk in the brisk, cold air can boost spirits
and introduce kids to the beauty of winter landscapes. Take the
camera along and encourage kids to snap pictures of their favorite vistas.
Source: MetroCreative Connection
21
Winterizing
your skin with
tips
from a pro!

By Angela Kowieski
inter has arrived! Now it is time to winterize your

skin regimen. As a skin care professional for the past
15 years, I always recommend boosting your moisture levels in the cold months that we seem to endure even for
acne-prone skin. Moisture levels in the skin are key to preventing
signs of aging, skin damage and dryness due to our extremely cold
weather, eczema and problem acne by balancing out your skins oil
levels. I have listed below some of the key essential oils that I like
to combine with moisturizing oils and butters to treat and protect
your skin in the winter season.
Certified organic sandalwood essential oil
Used by the Hindu gods and goddesses!

This is one of the worlds hidden skin treasures! Sandalwood
is known for its amazing properties as an antiseptic, anti-inflammatory, anti-phlogistic, anti-spasmodic, astringent, cicatrisant,
Spiritual Clearings for the soul

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Rooted Spirit
Wholeness Center
6670 University Ave, S 102 Middleton, WI
www.rooted-spirit.com | 608-220-0406
22
carminative, diuretic, disinfectant, emollient, expectorant, hypotensive, memory booster, sedative and tonic substance. With
those wonderful characteristics, sandalwood is great for all skin
types, especially for aging skin. It helps to tighten skin and reduce
swelling, and aids in healing scars and age spots. Sandalwood has
sedative qualities, which help mentally to induce relaxation, calmness, concentration, inner vision and positive thoughts. Sandalwood essential oil is beneficial for all skin types, especially for
anti-aging.
Certified organic cardamom essential oil
Has been attributed to neutralizing the adverse effects of

chemotherapy!
Cardamom it is! Extensively used and admired as a versatile
spice around the world, it has unbelievable qualities. It is known
as the queen of spices for its ability to reduce spasms, neutralize
the adverse effects of chemotherapy and reduce nausea, as well as
its qualities as an antiseptic, antimicrobial, aphrodisiac, astringent,
digestive aid, stomachic, stimulant and diuretic substance. Cardamom oil contains lots of vital vitamins (vitamin C, B2, B3, etc.),
essential minerals (calcium, magnesium, potassium, manganese,
copper, iron, etc.) and other plant-derived chemical substances with
antioxidant properties. With all of these attributed properties, this
power-packed essential oil is great for all skin types!
Vanilla beans and vanilla absolute
Not only tasty in your cakes, but great for your skin!
Vanilla beans contain anti-inflammatory, antioxidant, anticarcinogenic and pain-relieving properties. They also possess
beneficial nutrients of caproic acid, B-complex, calcium, potassium, magnesium, manganese, zinc and iron. The antioxidant
property of vanilla essential oil helps to neutralize free radicals and
as an anti-carcinogenic, vanilla helps curb the growth of cancerous cells, in turn helping to possibly cure, prevent, or slow down
cancer. This widely sought after aromatic oil can be great for those
searching for skin renewing properties or for acne sufferers due to
the astringent and zinc inhabitants. All of the amazing qualities of
vanilla will leave your skin and senses glowing and relaxed.
Certified organic blue chamomile
Blue is better!
Blue chamomile essential oil has a high content of azulene, hence
the blue color. Azulenes anti-inflammatory properties are great for
treating skin issues. I love incorporating blue chamomile in the
under-eye area to help to relieve puffy or dark areas by draining the
area of pooled blood. Blue chamomile is also known for its ability to
alleviate skin conditions like psoriasis, acne and eczema. Mentally,
it eases tension, anxiety, anger and fear. With all of blue chamomiles
healing qualities, this all-in-one delight is great for all!
Elemi essential oil
Used by ancient Egyptians!
Elemi has been known for its antiseptic, analgesic, expectorant and stimulant properties. The main components of this oil
are dipentene, elemicine, elemol, limonene, phellandrene and
terpineol. All of these components are great for astringent capabilities, which are beneficial for acne or blemish sufferers. Elemi is
great for harmonizing oil levels in the skin and creating a cleaner
surface. I love incorporating elemi into skincare treatments
because its properties are great for all skin types and can help to
treat and heal blemishes naturally!
Angela Kowieski is a certified organic hair colorist and owner of
Divine Body & Styles Organic Salon & Spa, 5440 Willow Road,
Suite 104 in Waunakee. She strives to find products that are made
with as many organic ingredients as possible. Divine Body & Styles
Organic Salon & Spa is an environment where beauty means not
having to sacrifice your health. For more information, call 608-242-4247 or visit
http://divinebodyandstyles.net.
References: Health Benefits of Sandalwood Essential Oil. Organic Facts. www.
organicfacts.net/health-benefits/essential-oils/sandalwood-essential-oil.html.
15 Amazing Benefits of Cardamom Oil for Skin, Hair and Health. Nilankeeta
Roy Chowdhury. Stylecraze. http://bit.ly/1EGHQ9N.
Health Benefits of Cardamom Essential Oil. Organic Facts. http://bit.
ly/1uqhi9D.
Uses and Health Benefits of Vanilla Beans. Elise Peck. Knoji. http://bit.
ly/1v6OgOq.
Health Benefits of Vanilla Essential Oil. Organic Facts. http://bit.ly/1oRyxjF.
Health Benefits of Blue Chamomile. Asian Spa Product. http://bit.
ly/1BhxGOH.
DIVINE BODY & STYLES

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Specializing in Organic Salon & Spa Services
$20 OFF
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23
healthyKIDS
Teaching
kids to
give
back

haritable giving is a part of the holiday season for many

people who are spurred to donate for various reasons, including the general spirit of giving synonymous with the holidays.
That giving does not have to be exclusive to adults. Parents who want
to show their youngsters this season is about more than presents can
approach that task in various ways, including involving kids directly in
giving back to their communities or helping the less fortunate.
Volunteer work
Kids of all ages can volunteer. Acclimate youngsters to the idea of

volunteering this holiday season. Youngsters efforts need not be
elaborate. Toddlers can help collect food for a food pantry while
school-aged children can assist elderly neighbors. The entire
family can work together at a school, hospital or nursing facility. The earlier children become accustomed to giving back, the
more inclined they may be to continue those efforts and make it a
central part of their lives.
Clean out the closet
Donating items also can teach kids valuable lessons, including

helping them recognize how fortunate they are and how they are
in a position to help those who are not so lucky. Parents and children can work together so it doesnt seem like the little ones are
the only ones giving away their belongings. Adults also should
sort through their items and have an equally impressive pile of
donations. In addition to local clothing collection bins, there are
regional and national collection services that may even pick up
items right from your home.
Bake sale
Another fun way children can get involved is by hosting a bake

sale or craft sale. The proceeds of all items sold can be used to
benefit a charity chosen by the kids. Let youngsters set the course
for the creative extravaganza.
Clean up
Holistic Psychotherapist
Individuals Couples Families
Jennifer M. Warner, LPC
660 W. Washington Ave., Suite 308, Madison
www.jmwassociatesonline.com
608.251.6590
M I N D
24
B O D Y
S P I R I T
Families can work together to clean up a stretch of beach or a local

park or even make improvements to a neighborhood playground.
Ideas include painting murals, installing benches and cleaning
up litter. Just be sure to get permission from the property owner
or appropriate civic authorities so that your project is not interrupted or deemed illegal.
Educate others
Children old enough to understand the plight of others can help

to spread knowledge and awareness about particular issues. Ask a
teacher if children can speak in front of the class about their charitable efforts and what others can do to make real changes.
What you
resist
persists

By Jennifer M. Warner, MSE, LPC
and Holistic Psychotherapist
MAKE THE COMMITMENT to get to know yourself honestly
and to really take an interest in all of you!

Open your heart and love all the parts about you, even what
you consider flaws or weaknesses. Love all of you, even the negative. Love all your imperfections too. Resist nothing. Something
miraculous occurs when we stop resisting. We start to flow with
the universe. Its when we start to resist that the blocks and limitations arise. What we resist will persist and will continue to show
up in our lives because it is there to get our attention. Its as if we
have an internal GPS system that keeps letting us know when we
are resisting. You start the change process when you start to love
yourself. When we start to accept everything about ourselves, as
well as others, it is then that our perception of the world changes.
If you have a negative thought or judgment of yourself or another,
dont make yourself wrong for having it.
Love is an energetic vibration, so when we love ourselves and
others we are able to attract more favorable experiences into our
lives. Learn to love everything in your life, including all your feelings, all your thoughts and actions. The emotions that we experience lead us to certain experiences so that we can grow and evolve.
So how vulnerable will you allow yourself to be? The reason this
is asked is because that is the real cause of your emotional turbulence and unhappiness in your life. It is your resistance to your
feelings and experiences. But when you allow yourself to feel
those resistances, it is then that you can transform your life. But it
will require you to be honest with yourself and to have a willingness to experience all that is, even the uncomfortable emotions.
For when we allow ourselves to experience the emotion really
feel it it is then that we can integrate and release it.
An exercise:
Experience and feel what it feels like to have that emotion; notice
what it feels like in the body, where is it located, notice the energy
flow, the temperature, and if there is any color associated with it.
Just be with it without any judgment. Hold it with your full awareness. Really feel it! Stick with it and feel it. Dont talk yourself out
of feeling it. It is when you place your attention on it, rather than
resisting it, that it will become lighter and eventually release. You
will start to notice that even the strongest ones will pass quickly,
or in any case, become easier to deal with.
Next, move on to feeling the other side of the emotion and
discover that you do have another choice. For example, you can
continue to feel worry or feel peace. Through a regular practice
of this you will also start to experience less duality. That it is
not about judging what is right or wrong, good or bad, or all or
nothing. You start to recognize that you are all of it the whole
spectrum and that it is all OK. When operating from more of a
place of neutrality and a calmer state of being, life will start to
become more manageable. You start living at a higher vibration.
When you start connecting with yourself this way, you are
growing and developing spiritually. Any time and energy you
spend on your growth will come back to you multiplied. If developing spiritually seems like it will take a long time or be difficult,
then you are resisting. For example, every day you meet people
who are helping you to practice. The unhappy help you to practice
a state of loving and kindness. The suffering help you to practice
compassion. The poor help you to practice giving. The aggressive
and angry help you to practice forgiveness and patience. You can
start to honor all the journeys and appreciate everyone without
judgment and with acceptance. After all, your life is your own
spiritual practice.
Jennifer M. Warner, MSE, LPC, is a holistic psychotherapist who uses
holistic and experiential therapies to empower individuals, couples and
families to heal and transform their lives, so each of them is able to live
to their highest potential. You can reach her at 608-251-6590. For more
information, visit her website at www.jmwassociatesonline.com.
25
Forgiving
oneself:
A unique
New Years
resolution

By Nikki Cohen-Wichner, MS, LMFT
The weak can never forgive. Forgiveness is an attribute of the strong.

Gandhi
his time of year holds power in our lives for personal

growth that is often unparalleled. Its only natural to look
back upon the year as it comes to a close and focus on how
to make the coming year better. In modern society, the tradition
of setting New Years resolutions is one of the most common ways
this process plays out. According to StatisticBrain.com, nearly half
of our country admits to setting New Years resolutions, while the
same site states that 24 percent of us admit to repeatedly failing to
succeed at keeping these resolutions year after year.
Recently Ive begun to wonder whether the far too common
inability to forgive oneself for shortcomings plays a role in this
26
Nearly half of our country

admits to setting New Years
resolutions, while the same
site states that 24 percent of
us admit to repeatedly failing
to succeed at keeping these
resolutions year after year.
high failure rate. I believe learning how to forgive yourself could
improve the success rate for those resolutions that often haunt us
each time we fail.
Ponder for a moment about your own failed resolutions. Have you
experienced a failure that still affects you today, one that you blame
yourself more than anyone else for it happening? How does it affect
your life today? Does it impact your ability to trust others, or even
yourself? Has it stopped you from doing something you would like
to do, or prevented you from giving 100 percent, which is a form of
self-sabotage? Are any relationships affected by your failure?
Many of us, if were truly honest with ourselves, likely feel this
failure deep inside and find these questions difficult to focus on.
Consider cutting out these words from Umair Haque, author of
continued on page 29
Navigating
the holidays
with
diabetes

mid a season of sweets and special foods, it sometimes

can be challenging for diabetics to maintain their dietary
discipline. But eating certain foods in moderation can
help people with diabetes enjoy the flavors of the holidays without
compromising their health.
The Centers for Disease Control and Prevention says more
than 29 million people in the United States have diabetes, while
another 86 million adults have prediabetes. One in four people
with diabetes do not know they have the disease.
Managing diabetes is more than just avoiding candy and
cookies. Foods with a lot of fat or those that are high in carbohydrates also can be problematic. Such foods may not be so easy to
avoid come the holiday season, but the following are a few tips to
help men and women with diabetes maintain their health through
the holidays.
ANTICIPATE FOODS. Certain foods are staples of the holiday
season. If you anticipate potentially problematic foods, then you

can develop a plan to avoid them or eat them in moderation in
advance of arriving at a family gathering or holiday party.
EAT A HEALTHY SNACK. Prior to going to a holiday party, eat
something that will satisfy your hunger to avoid overeating once

you are there.
ASK ABOUT FOODS. Dont be shy to ask the host or hostess
about what will be served. This will help you develop a strategy
that will fit with your meal plan.
LIMIT ALCOHOL CONSUMPTION. Only drink in moderation and eat something beforehand to prevent low blood glucose
levels later. Avoid drinks with high calorie mixers or ones packed
with extra sugar.
BRING A DISH. Make something that is diabetic-friendly and
bring it to the party. Chances are someone else attending the party
is diabetic and will appreciate having a healthy choice as well.
OPT FOR FRUIT. Choose fruit over sweets at the dessert table.
If you bring a baked good, consider recipes with reduced sugar or
ones that use a sugar substitute.
CONTROL YOUR PORTIONS. Fill up your dish with healthy
foods, leaving only a small spot for something indulgent.
TEST DILIGENTLY. Now is the time to monitor your blood
sugar levels like a hawk. Monitor your levels more closely so you
can see how holiday foods are affecting your levels, and so you
know if you need to make any adjustments.
REBOUND QUICKLY. Experts advise that if you go overboard
on a particular day, get back on your feet the next. Exercise, revisit
meal plans and cut portion sizes.
Diabetics cannot stop monitoring their diets just because the
holidays have arrived. With planning and diligence, its possible
to enjoy the foods and flavors of the holidays without compromising your health.

27
chartingAcourse
Sagittarius
Beyond belief
Dates: Nov. 22 Dec. 21
Ruled by: Jupiter
Element: Fire

By Barry Kerr
Full Moon chart, December 6, 6:26 a.m.
Though true for everyone, the following information will feel

more relevant to you if your sun, North Node, Chiron and/or a
group of other planets are in Sagittarius on your birth chart.
What is Sagittariuss intention?
Once our ego has survived last months stinging Scorpio dance
of personal intimacy and seeming death, we become aware of a
greater sense of self, connected to realms beyond our five senses
and logical mind. Expansive Jupiter beckons us to adventure into
the unknown and seeks meaning and wisdom. Wow, Sagittarius!
Look at the stars!
The Sagittarius in us understands that the world is not what
it seems, that there is something much, much bigger going on
Choose Conscious Living

Transforming Lives & Relationships
Mind Body Spirit
Individuals Couples Groups
Barry Kerr, BA, SA
Kristine Gay, MS, LCSW
Life & Relationship Coach

Advanced Energy Healer
Spiritual Astrologer
608-345-2470
Advanced Energy Practitioner

Licensed Psychotherapist, Spiritual Guide
Insurance Accepted
608-345-3552
ChooseConsciousLiving.com
28
here. In our initial, fiery enthusiasm for trans-ego visionary truth

and wisdom, we might bow to the first inspiring scriptures or
doctrines that seem to satisfy our need to understand something
greater than ourselves, but more is required. Sagittariuss spiritual
intention is to inspire us to explore truth in all directions, not as
beliefs, but as experience and knowing.
A healthy, conscious Sagittarius is developing a sense of spontaneous freedom beyond the limits of our conditioned past, learning to trust intuition and divine guidance. Spending time alone
and with nature, we learn to listen to our inner voice of higher
self and speak from this source, uncensored. In maturity, we allow
others to have their truths while we remain centered in our own.
Falling short of this, our unconscious Sagittarius self becomes
self-righteous, needing to defend our ungrounded beliefs, espousing
the truth to others without taking their views into account. In our
need for absolute truth, we resist new ideas that threaten to shake
or undo our current, and still limited, perspective, and thus lose
ourselves in dogmatic, uncompromising systems of belief and ritual.
What needs healing and growth?
At times, our Sagittarius ego self, feeling wounded by inevitable

disillusionment, may experience doubt or confusion, no longer
satisfied with the pat answers offered by science and religion.
We may retreat into aloofness and even sink into a fear of not
knowing, afraid there may be no meaning to anything no
wisdom to be had. Yet our hunger for truth and meaning persists.
By continuing to explore the many truths presented by others,
we eventually begin to see a commonality and more universal
During December, the sun,

Mercury and Venus will be
transiting Sagittarius. This
will precipitate your desire
to explore and communicate
your truths with others.
answers emerge, answers that resonate with some deep inner
knowing that was already in us. As we push past the boundaries of familiar beliefs, our ego becomes more comfortable living
from within the questions. Experience teaches us that when we
can just be, knowledge comes intuitively to us as a reflection
of our deep, inner, divine wholeness and wisdom our higher
self. From there, each new question invites an exploration into
the unknown and the limitless possibilities of our magnificent
universe. Life is truly an adventure!
What can I do this month?
To heal and evolve your Sagittarius self, be more adventurous.

Explore inwardly and outwardly. Travel. Read an inspiring book.
Spend time alone and in nature. Notice how you experience your
truth, your beliefs and your responses to others. Do you cling
to the familiar? Do you prejudge situations based on past experience? Are you able to listen to others intuitively, hearing the
meaning behind their words? Or do you think you know what
others are saying without really listening? Do you need to feel
right or get caught up in arguments? Are you attached to your religious beliefs? Do you resist others beliefs or ideas? Do you listen
to and trust your own intuition? Do you speak from your higher
consciousness, free from self-censorship? Does your life have
meaning? Are you comfortable with and perhaps even excited
with the idea that you barely know anything about what is?
Additional support (current planetary transits)
During December, the sun, Mercury and Venus will be transiting

Sagittarius. This will precipitate your desire to explore and communicate your truths with others. This is especially true during the Dec.
6 full moon in Gemini. Let your heightened curiosity be applied
toward your own willingness to speak and listen from intuition.
Healing Chiron, in Pisces, squares (90 degrees) the moon and sun,
and invites an awakening to greater understanding and meaning to
come to you through your attention to just being without need
for argument or persuasion. Allow your heart to receive anothers
words and ideas and just sit in wonder.
Barry Kerr is a soul-based, evolutionary astrologer and life
coach, with 34 years of experience and an international clientele.
He is also an advanced energy healer, with extensive training in
soul-guided healing of mind, body, heart and spiritual systems.
Barry offers astrology readings, healing and coaching by phone,
Skype or in person in Madison. For more information, visit www.ChooseConsciousLiving.com. Contact Barry at Barry@ChooseConsciousLiving.com or
call for a free 10-minute inquiry.
ORGIVING ONESELF: A UNIQUE NEW YEARS RESOLUTION

F
CONTINUED FROM 26.
the Harvard Business Review Blog Network post titled, Mastering the Art of Living Meaningfully Well. Paste them on your
underwear drawer so you see them every day:
...when you fail, and fail big forgive. Forgive the people around
you. Forgive yourself. Examine the past, but dont let it imprison
you. You can dwell on your failure for years, and turn a trauma
into a crisis. Or you can gently remember that mistakes arent the
end of the world, but the beginning of wisdom and firmly step
forward into possibility.
This sage advice is easy to read but can seem impossible to put
into practice. The Power Of Forgiveness website has outstanding resources to support you in the process of forgiving yourself or others. The three videos posted on its page, Forgiving
Oneself, are deeply moving and well worth the time and data
usage required to view them.
It can help to have someone trained in a proven model of forgiveness therapy provide support as you work your way through the
challenging yet empowering process of forgiving yourself. A relationship-focused therapist will also help you learn how to use their
model to forgive others with whom you have a relationship affected
by an inability to forgive. Yet for those who prefer to work through
this process on their own, I recommend Dr. Robert Enrights book,
Forgiveness Is a Choice: A Step-By-Step Process for Resolving
Anger and Restoring Hope. Many of my clients have found it to be
a powerful tool in healing from self-blame.
I challenge you to set an uncommon resolution for 2015: invest
time and resources in learning how to forgive yourself. I believe that
if you succeed at this resolution your odds of successfully maintaining other resolutions will vastly improve because you will have
learned lifelong skills critical to preventing the stuck-ness that
comes so naturally when we humans blame ourselves for failing.
Forgiveness is a skill that can be honed, rooted in a process
that has been studied for years by leaders in various fields of
study at some of our nations top universities. Harvard Womens
Health Watch published an excellent article on the power of
forgiveness, which stated that people who talk about forgiveness during psychotherapy sessions experience greater improvements than those who dont.
Nikki Cohen-Wichner, MS, LMFT, is an AAMFT clinical fellow.
She was a member of the Enright/Fabian collaborative study of
forgiveness in couples therapy and has facilitated the process of
forgiveness in clients lives since 2001. She and her husband of
27 years are co-creators of Healing Horsemanship, a nationally
recognized Equine Assisted Activities and Therapy program. Nikki believes that
when you are self-aware and at peace with yourself, all relationships evolve
on a healthier path. She is a nationally certified therapeutic horsemanship
instructor and serves as Region 6 Mental Health Representative for PATH
International. For more information, visit www.nikkicohen-wichner.com.
References: Forgiving Oneself. The Power of Forgiveness. www.thepowerofforgiveness.com/understanding/oneself.html.
Power of Forgiveness Forgive Others. Harvard Health Publications.
www.health.harvard.edu/press_releases/power_of_forgiveness.
Mastering the Art of Living Meaningfully Well. Umair Haque. Harvard Business Review. http://blogs.hbr.org/2011/12/mastering-the-art-of-living-me.
29
Healing
transitions
The transformative
power of a healing crisis

By Kathy Bryant
here is a sign, exquisitely framed,

hanging on Sarahs* wall: Blessed
are the CRACKED for they shall let
in the light. Her brown eyes smile as she
points this out. I laughed so hard when I
read this, I had to get it. Three years before,
they called her crazy; said she was out of
her mind. She walked around with her
fingers glued to her lower lip, constantly
fidgeting, eyes flitting left and right, always
seeing things that no one else could. Sarah,
by all appearances, did not look well. But
in reality, she was letting go of what was no
longer working for her. For about a week

she was in what is commonly termed a
healing crisis or dark night of the soul.
What is a healing crisis? In medical
terms, it is when the body is purging an
illness and responds with the same signs
and symptoms of what we are trying to
get rid of. Psychologically speaking, it is
when we are letting go of old habits that
no longer serve our highest and greatest
good, a breaking down of our old realities
and outlooks that we dont need anymore.
Spiritually, this can be when our Kundalini
COME SEE OUR NEW LOCATION!

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Book online at renumadison.com
(608) 438.5342
We offer the following services:

Cupping therapy & TuiNa techniques
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30
opens up. This is our power center, seated

at the base of our spine. The same place
where women get tagged as tramps for
placing a tattoo there. For some people this
opening is a gentle and amazing healing
experience. For others, it is hell on earth.
Because words are powerful, its important
to label this in an empowering way. Instead
of healing crisis, try a healing transition. As holistic psychotherapist Jennifer Warner, LPC, says, I dont like to use
crisis. Its all healing, after all.
Whatever you call it, if you are experiencing it, your whole reality has turned
upside down. Some people see things
others cannot, some people hear or feel
things that someone in the right frame of
mind cannot. It is no less real for those
going through this. In her book Anatomy
of the Spirit, Caroline Myss, Ph.D., defines
the symptoms as threefold:
1. It begins with an awareness that
something meaningful is missing in
our lives. This is something that a mere
changing of the order of things cannot
placate. Different from chronic
complainers, those in spiritual crisis,
have a feeling that something is
trying to wake them up inside.
2. Strange new fears are the second
symptom. You no longer identify with
normal fears and have lost or begin to
lose your sense of self.
3. The third and final symptom is the
need for devotion to something
greater than oneself.
She equates this transition period to the

opening of our seventh chakra the spiritual center. This has happened to mystics for
centuries and is the beginning of us finding
our true connection and true purpose in
life. Once we are through this transformation, one can find an inner strength and
peace that can move mountains or quiet
a storm. But, some have to face the inner
loneliness, those demons that may have
haunted their dreams for years.
Loneliness is essential to come close to
God. Dont run from it, Myss states. Fall
in love with it. Not that which comes from
feelings of abandonment, but the aloneness
of Divine Companionship. Once those old
feelings, habits and thoughts have a chance
to come to the light, we realize they no
longer can hold the power over ourselves
that they once had. It is the bringing to
light that helps us find our power, helps us
realize that either things werent so bad or,
in speaking out loud how we really feel
anger, sadness, shame, guilt that we are
able to release the pent up emotions. Those
emotions get stuck in our bodies and can
cause a myriad of illness, from depression
and anxiety to cancer or diabetes. Annie
Lawrence, Ph.D., disagrees. There is no
such emotion as depression. When I balk
at this, she chastises, Listen. There is no
such emotion as depression. Emotion, she
believes, is anger depressed, ignored for
too long. It is in the base chakra, the root
chakra, that we deal with this emotion and
it alters the frontal lobes of our brain.
In the next issue, we will address how a
healing transition affects your body, including brain functions, and what steps you can
take to help yourself or someone through it,
such as doing meditation or yoga.
* Names and descriptors have been
changed.
Kathy Bryant is a Reiki master
teacher, trained by a teacher in
Sedona, Arizona, along with tapping
techniques and crystal bowl therapy.
She is also trained in acupressure. She
helps clients to heal, teaches Reiki classes, facilitates
Reiki share at Renu Massage, Energy and Bodywork, and owns her web-based business, Adi Shaktis
Center for Sacred Healing. To make an appointment,
call 608-438-5342 or go to www.renumadison.com.
References: Anatomy of the Spirit. Carolyn Myss.
Crown Publishers. 1996.
Exploring Your Mystical Experience of God.
Carolyn Myss.
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31
Let it
all
out!

By Deb Freeman, CSLC, CMST
e continue to work on selfmastering our life. In past

articles I talked about feelings
and repressing those feelings. When we
repress feelings, we get disease and depression. Depression is anger that has been
repressed. When we are angry and do

not express or process that anger out, we
process it in the body. When you hold your
emotions down, you create all kinds of
Certified Spiritual Holistic Life Coach
DEB FREEMAN
608.215.9345
www.wellnessholisticodyssey.com
WELLNESS
HOLISTIC
ODYSSEY
Like peeling away the layers of an onion

to get to core issues, I offer coaching that
provides permanent behavioral changes
using clinically proven coaching exercises.
Learn to master your life in relationships, parenting, money,

weight and spirituality with spiritual holistic life coaching sessions
32
problems with your body. If you add judgment to your feelings, that pushes them
down even further.
When you work with a holistic life
coach, you go through lessons that help
you to address those repressed feelings.
Some of those feelings have been repressed
for so many years that you dont even know
they are in you. You may have spent years
battling depression and health problems,
body pain, headaches, stomach problems,
etc. Coaching can help you to bring those
feelings up that have been unconscious
to you. This can be scary, but look at it
this way: you have already been through
what has caused these repressed feelings
and youre still alive! Bringing up that
depressed feeling one more time holistically, addressing it, blessing it and letting
it go is how you heal. That feeling will no
longer become depressed or continue its
havoc on your body and mind.
Anger is an emotion that we all, no
matter how spiritual we are, experience
often. Anger is not right, wrong, good or
bad, it just is. How do we let it all out? You
may want to address anger by talking to
the person who you are angry with in a

mature, adult way. Tell them why you are
angry. If you feel like screaming at them,
then you have been holding that anger in
and it has been building up. If you cannot
talk to that person, look in the mirror and
talk to them. If you cant look directly at
yourself, look at your nose or mouth and
tell that person your feelings. Maybe what
works for you is to punch a pillow. Get it
all out.
The best way to move this anger energy is
a holistic exercise referred to as What Am I
Feeling (WAIF)? This is an important exercise to help you move the negative energy
out of your body. The negative energy, or
anger emotion, needs to be moved out of
the body so it doesnt repress. WAIFing is
something you do as soon as you can after
you have identified anger. You can, and
should, WAIF on a daily basis in the beginning just to move any negative energy out
of your body.
You might be in a conversation with a
friend or family member when you feel
angry and you feel that anger in your body.
Maybe your teeth clench, your throat might
tighten, your stomach may hurt, etc. What

you should do next is find a safe place.
Finding a safe place may not be able to
happen right away. But, it should happen
as soon after the anger incident as possible.
When you have your safe place, validate why
it is normal, natural and necessary for you
to feel the way you do. This does not mean
you condone the other persons actions.
Once you have validated the incident, yell!
It may feel uncomfortable at first, but once
you push that negative energy out of your
body, you will immediately feel the benefit.
Use your arms to help push that energy out.
You will feel better and you wont be repressing. You may need to repeat this process
over and over until you feel that you have no
more negative energy to push away.
After, you may wish to affirm your feelings by saying something like, OK, I am
done with this situation. It is in the past
now and I dont approve of the actions, but
I am done and release my anger and let it
go. I am free.
Self-parenting is heart work. Self-parenting helps you to fulfill your emotional
dependency needs that you did not get
fulfilled when you were a child. There is

nothing that is right, wrong, good or bad.
It is just how it is. Learning to let it all out
is just one piece in self-parenting. Coaching can help you put all the pieces together
until you are a self-empowered mature
adult who unconditionally loves yourself
and others. Once you have self-mastered
your life, then you can start to create the
reality you want to be living instead of
letting that reality create you!
Deb Freeman received certification for plant-based
nutrition from Cornell University and the T. Campbell Foundation in 2012 and was on that path until
she found a school that certified students holistically
and spiritually as life coaches. Deb followed her gut
feelings and applied, was accepted and graduated
from the Holistic Learning Center (HLC) as a certified holistic spiritual life coach. Deb is a member of
the American Holistic Medical Association.
Debs Wellness Holistic Odyssey coaching service is
received over the phone or via Skype audio. You can
get weekly coaching sessions via the comfort of your
home. HLC spent over $1 million and 20 years to
do clinical testing to use the exercises in coaching
that are 100 percent guaranteed to bring permanent
behavior changes if the client does the work. For
questions or to book an appointment, contact Deb at
608-215-9345 or deb@wellnessholisticodyssey.com,
or visit www.wellnessholisticodyssey.com.
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33
By Grace Olson
It sounds indulgent any way you look at it: A day of
pampering, always by appointment with no waiting;
holistic, heathy products; state-of-the-art equipment
to ensure safety; and staff that cares and is trained to
take care of its patrons. Customers notice when businesses go above and beyond in a cause they believe in.
In Tabby & Jacks case, the clients just happen to
be dogs and cats. The shops objective is to provide
healthy and safe food, quality accessories, and holistic pet services at a fair price with your pets best interest at heart, and you dont have to look far to see its
positive effects.
Bella, the Bernese mountain dog who has become
infamous as the shining, happy face of the store, lives
and breathes Tabby & Jacks mission as she should!
Michelle Lonergan, mom to Bella, also doubles as
owner of Tabby & Jacks and can vouch for the dogs
high quality of life not only because she provides it for
her, but because she believes in it so deeply.
The apple doesnt fall far from the tree, and its safe
to say there are animals surrounding Michelles family
tree. While growing up, her mother had an in-home
grooming business that Michelle was involved in,
even in her early years.
Ive been grooming since I was 10-years-old,
Michelle says. By the age of 13, I took over her business after school.
Thats not the only influence her parents have had
on her career choice. Michelles parents also founded
Noahs Ark Animal Sanctuary, now an animal hospital
and adoption center in Rockford, Illinois. After helping

rescue dogs whose skin and coats were in rough
shape, Michelles mom did a lot of research on canine
nutrition and later started Charjans Distributors, Inc.,
a natural pet food distributor that brings food to organizations, Tabby & Jacks included, who are striving to
help dogs and cats be as healthy as they can be.
Balancing health with nutrition

When discussing health, nutrition is always one of the
top concerns for humans and animals alike. At Tabby &
Jacks, the array of knowledge is vast and so is their
selection. They specialize in what they call biologically
appropriate diets, which is essentially going back to
what canines used to eat in the wild.
Domesticated canines have digestive systems that
are 99 percent identical to the gray wolf, Michelle
explains. They still thrive on what is biologically
known to them, which is raw meat.
To say Michelle and her family practices what they
preach is an understatement. Bella is 6 years old and
as a breed, the Bernese mountain dog has a life expectancy of just 6 years. They have a very high susceptibility to cancer, so Bella is on a fresh, raw meat diet
and doesnt consume any food with colorings, chemical preservatives or anything that is a cancer trigger.
Michelle explains that this can include anything that
is foreign to their bodies from the chemicals on
the grass and a polluted lake to toys and treats with
unknown elements.
We have a pet nutrition certification program here
at Tabby & Jacks, and every one of our retail staff has
to go through the program and pass the test, Michelle

says. We tailor our diet recommendations for specific
dogs and their needs.
As with our human diets, its important for your
dog and cat to stay balanced. Tabby & Jacks offers
seven different lines of raw diets that are completely
adjusted and ready to eat. High-quality foods in dry
form, which are less processed than pet foods found
in a typical grocery store and made with the highest
quality ingredients, are also available.
Whether your pet is suffering from liver or kidney
disease or cancer, or is a bit overweight for their size,
Michelle and her staff make sure that both dogs and
their owners needs are considered. Lifestyles and
budgets are always thought about to help make the
healthy change easy for both human and canine.
Holistic grooming
Any pet owner will tell you that grooming can be a
hassle. Its usually done in an unfamiliar place with a
different person each time, and has sensations your
dog isnt used to. Tabby & Jacks strives to take out every
aspect that might be uncomfortable for your pet.
We take as many stressors out of the grooming
area as possible to make it the most relaxing environment we can, Michelle says. One of the biggest ways
we do this is with our dryers.
Used in many facilities, cage dryers are very invasive
and involve a dryer being hung from a kennel to dry your
dog after being washed. The process makes it very difficult for your dog to breathe, causing extreme anxiety,
asphyxiation or cardiac arrest. Michelle has opted for a
safer, more humane way to dry your dog. Tabby & Jacks
groomers use only handheld velocity dryers, which are
especially nice for double-coated dogs like Bella. These
dryers allow hair and under-coats to be dried appropriately to help get rid of the dander and dirt from under
their coat. Groomers also apply a terry cloth happy
hoodie to muddle the sound and comfort the dogs
during the process. Does it sound like a spa? Just wait.
Some grooming facilities can be busy and chaotic,
which only adds to the uneasiness your pet may feel.
At Tabby & Jacks, groomers bathe dogs with gentle
never harsh shampoos and dry them before
leading the canines to finishing rooms that contain a
maximum of two tables.
It sounds like a spa atmosphere, and not just for the
canine. Staff feels the lack of tension too.
We practice balancing ourselves as groomers,
Michelle says. You would not believe how intuitive
dogs are to your own energy youre giving out. When
the groomers are stressed, the dogs become stressed,
so we provide a calming environment for everyone.
However, dogs are still dogs.
Because most dogs and cats prefer to be home with
their families, we work their grooms straight through,
minimizing their time with us, Michelle explains. Our
guests are never left in cages for extended periods of time.
They ensure this by scheduling their holistic grooming
by appointment only. In most salons, dogs are dropped
off in the morning and arent available to be picked up
until the late afternoon. At Tabby & Jacks, even large
dogs like Bella are done within an hour and a half.
Training and doggie day care

Tabby & Jacks offers training classes that come in a
variety of levels. The Puppy Class is for anybody with a
puppy under 6 months and teaches socialization and
the basics, such as sit, stay, etc. They also offer an
obedience class which is ideal for rescue dogs who

may have some training but need a refresher course
more focused on the basics as well as manners.
Our most popular workshop is three weeks and its
called the Barkers Class, Michelle explains. We only
take four dogs and we have two trainers. We tailor every
class to all the dogs. Its not a boiler plate by any means.
Its a reactive class, teaching owners how to redirect
their dogs when theyre reacting to something, whether
it be another dog barking or jumping on company
walking through your front door. Private lessons are
also available and can be done at home or in their store.
Someone who has specific issues or a difficult schedule
is a good candidate for this class, Michelle adds.
In addition to specific structured classes is Tabby
& Jacks doggie day care. While most establishments
dont deserve the title, which is generally used as a
term for a space where children learn and grow, Tabby
& Jacks is the exception.
We have a four-page application for our day care,
Michelle says. We understand that it sounds cumbersome, but clients like letting us know more about their
dogs so we can help work on things that they might be
having trouble with at home we teach them manners.
It sounds like a tough task, but its easy to do when
so much attention is paid to each student. They limit
their pack each day to 15 dogs, which is ideal for a safe
and healthy pack leader/pack relationship. In addition
to an obedience training class where theyre assisting
the trainer to learn dog mentalities, leaders are also
taught how to earn the dogs respect in a positive way.
Its fun because the dogs like you. Youre calling
the shots, but youre letting them play and have fun
without having to constantly monitor their behavior,
Michelle explains.
The amenities and leaders of the indoor day care are
top notch and the dogs grow and learn socialization
skills just like in school including a portion of the day
that resembles recess. In fact, dont be surprised if you
see the group parading around town during their lunch
break. Every dog is taken for a short walk each day around
noon, with more walks available as an additional option.
However, whereas children usually lose interest in
school, Tabby & Jacks doggie day care students do not.
To see them coming through the front door pulling
their parent is fun. Both are smiling and saying, We love it
here! she laughs. Its validation.
Michelle prides herself on treating each dog as if
they were her own, but dont expect to see Bella in
day care any time soon (although you may catch a
glimpse of her brother Jack, a miniature poodle who
loves being a part of the crowd every day).
Tabby & Jacks promises to:

Provide advice for your pet and make an
educated recommendation on their nutritional
needs to promote a long and healthy life.
Provide a comfortable and relaxing environment to create a positive grooming experience for your pet.
Ensure your dogs stay in our doggie day
care is comfortable and welcoming to their
particular needs.
Support nonprofit organizations that help the
abused and abandoned animals find homes.
Also, support those organizations that train and
place service dogs who improve the quality of
life for the disabled.
Provide the highest quality foods for your pet
that are healthy, well-balanced and safe.
Provide a fair price on all foods to ensure
that feeding a healthy diet is affordable to
everyone.
Provide a 100 percent money-back guarantee on all pet foods if they are not 100
percent satisfactory to your pet.
Bella just prefers being on the retail floor, she laughs.

Shes really serious about her job at the store.
Its clearly a satisfying field for all involved. Its
the good life at Tabby & Jacks, giving pets (and their
owners!) what they want and need.
Its really such a good feeling when someone comes
in and is so excited about their dogs health, Michelle
says. It is very, very rewarding.
For more information about how to

treat your dog or cat to the good life,
contact Tabby & Jacks today!
www.tabbyandjacks.com
2970 Cahill Main, Fitchburg 608-277-5900
6925 University Ave., Middleton 608-841-1133
Oiled finishes,
naturally
Rediscovering the
natural beauty of
wood with sustainable,
nontoxic, zero-VOC
natural oils and solvents

By Jonas A. Zahn
Dark raw tung oil mixed with orange oil brushes on

easily and is very forgiving of runs and drips.
This is one of a four-part series on natural,

nontoxic, eco-friendly wood finishes.
n the process of building a sustainable and eco-friendly casket company,

weve had to learn a lot about ecofriendly wood finishes. The plain pine box
appeals to only so many. Weve learned how
to achieve a wide variety of beautiful wood
finishes without using harmful chemicals.
Most of our learning has been a matter
of rediscovering the historic techniques
mastered by 16th century English craftsmen. In this article well briefly cover the
history, chemistry and useful techniques
for achieving natural oil finishes with
natural solvents.
Natural oil finishes date back many
centuries. Some natural oils used on wood
include linseed oil, tung oil and walnut oil.
Olive oil, almond oil and coconut oil are
also effective for small wood restoration
projects, although these food-grade oils
may be a little expensive for large projects.
Chinese craftsmen have been using tung

oil, produced by pressing the leaves of the
tung tree, for more than 1,000 years to seal
wood and masonry surfaces. Sixteenth
century English craftsmen used linseed
oil obtained from the dried, ripened seeds
from the flax plant, a cereal grain. Natural
oil finishes work by penetrating the wood
grain surface and oxidizing with exposure to air forming a hard, sealed, protective wood surface. This is different from
a conventional polyurethane or varnish
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Pramela Thiagesan
Essential Oil therapist.
Walnut oil is also a good food-grade

surface treatment for cutting
boards or kitchen countertops.
that builds up a protective surface on top
of the wood.
Natural oil finishes are best applied
when thinned with a solvent. If you dont
thin some of these natural oils, it will take
days (or weeks) for the oil to dry and the
oil will not penetrate the surface as deeply.
The solvent helps the oil penetrate the
wood grain for a long-lasting protective
finish. The solvent will evaporate almost
completely as the oil cures. Natural oil
finishes can be thinned with conventional
solvents or eco-friendly solvents like
orange oil or good ol lemon juice.
The paint aisle in your local home
improvement store will have at least
six different varieties of conventional
solvents. All of these contain volatile
organic compounds (VOCs). Turpentine
is a common solvent obtained by distilling the resin of pine trees. Paint thinners,
also known as mineral spirits, are distillates of petroleum. Notice the warnings
on these solvents; they are toxic, require
ventilation and are flammable. There is an
alternative that smells nice, wont give you
a headache and is stable (no VOCs). Citrus

solvent, also known as orange oil, is made
by distilling the peels of citrus fruit, mainly
oranges. Orange oil is used in commercial
food flavoring. It is a pleasure to work with
and it smells like oranges!
Mixing orange oil one-to-one with tung
oil yields an effective natural wood finish
with zero harmful toxins or VOCs. Applying the oil mixture with a foam brush or
chip brush is easy for even a novice woodworker. Unlike conventional varnish,
the finish is forgiving of drips and runs.
Apply heavily on fresh (sanded) wood
surfaces for deep penetration in the wood
grain. Touch up areas where the wood has
absorbed the oil and smooth out where
the oil is pooling within 30 minutes. Apply
multiple coats for more protection with
light sanding between coats with 300 grit
(or finer) or #00 steel wool. We like to wait
24-48 hours between coats.
Tung oil brings out the natural character and colors of wood on oak, cherry
and pine projects. Tung oil will add a light
yellow hue, or honey glaze to the wood,
bringing out those warm tones of red that

naturally occur in the wood grain. Linseed
oil works almost the same, but will yellow
a little more over time than tung oil.
Walnut oil darkens over time especially
on red oak, resulting in a very rich dark
reddish-brown color. Walnut oil is naturally thinner and can be applied without
a solvent. Walnut oil is also a good foodgrade surface treatment for cutting boards
or kitchen countertops.
Look for the next installment in next
months issue at www.naturespathways.com
or northwoodscasket.com/blog.
For more information on eco-friendly
finishes including real milk paint,
natural waxes and non-toxic burnishing glazes, check out our blog at www.
northwoodscasket.com/blog or ask us on
Facebook at www.facebook.com/NorthwoodsCasket.
Jonas A. Zahn is the owner of the Northwoods Casket
Company and Carriage House Works. Jonas is uncompromising in his commitment to sustainability using
locally-sourced woods, local craftsmen (and women),
and environmentally safe paints and finishes to
build caskets and classic Arts & Crafts furniture. The
company plants 100 trees for every casket made. The
Northwoods Casket Company offers a wide range of
sustainable burial caskets and cremation products
and delivers to every funeral home in Wisconsin.
Carriage House Works builds fine handcrafted furniture, sells reclaimed wood flooring and distributes milk
paint with environmentally safe natural oil finishes.
The casket gallery and furniture store are located in
Beaver Dam. Learn more by visiting www.NorthwoodsCasket.com or www.CarriageHouseWorks.com.
See ads on pages 14 and 52.
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37
Sptzle
The ultimate
comfort
food

By Debi Morton
oodles are among the ultimate comfort foods. Who

doesnt have a passion for mac and cheese? With the
colder weather approaching, soups, stews and heartier
fare are front and center on your homes table. So which noodle
should you make? Nothing compares to a homemade noodle!
Sptzle is an easy and satisfying egg and flour noodle that can
be made by hand using a spoon or with several simple and inexpensive tools, which extrude the dough in several different ways.
The dough is very easy to prepare and can be done quickly. It also
can be made ahead and refreshed in the microwave or dropped
again in boiling water. I make the classic Italian pastas, but sometimes I just dont feel like getting out the pasta machine and
making a mess. Sometimes it is just a matter of time. Sptzle is a
great option.
I fell in love with Spztle on a trip to Baden-Wrtemberg,

Alsace and Bavaria a very old, cultural area in France and
Germany. So many classic dishes are found there, like Onion
Tart, Choucroute (a sauerkraut and mixed meats dish), Pork Pie,
Tarte Flambe, Gruyere Salad and Sptzle, a frequent accompaniment or featured dish. Sptzle can be made with spinach, vinegar,
sauerkraut, liver or milk. It can be boiled, baked liked a lasagna,
and most often sauted in butter with cheese and bread crumbs
added as a finish. Sptzle is served with roasts (venison or rabbit),
sauerkraut, vegetables, sausage and lentils, as a meal with sauce,
and of course baked with cheese. To celebrate the holidays, I will
be making Sptzle and serving it with homemade brats at our
German style Christmas market the first week in December, and
also using it in a Porcini Sauerkraut Clear Broth Soup.
ORgAnic MARkET
DELi & cAFE
A PLAcE FOR yOuR

hEART & SOuL
Mindfully sourced & full

range of organic foods.
Wisdom Oak Reading Room and Books
Artisan cheese. Espresso. Wine. Lunch.

Join us for fresh Wisconsin Trout Dinner,
Fridays 5-7 p.m. RSVP by Thurs. at 10 a.m.
140 S. Winsted Street | 608.628.1001 | www.driftlessdepot.com
Contemporary Thought for Body Mind Spirit

Spiritual Gifts Gems & Jewelry Music
Home & Garden Decor Crystal Bowl Gallery of Sound
You are invited to browse and enjoy.
South Albany Street Shops | 608.588.3313

www.northearth.com | Fall hours: Wed.-Sun. or by appointment
Sprin g green Healthy Choices Small Town Hospitality Mindful Living

38
Sptzle or Spaetzle recipe

Ingredients
3 organic free range eggs
1 teaspoon salt
teaspoon nutmeg
Pepper to taste
1 cups organic flour (white or wheat)
to a cup water or milk
Process
1. Combine ingredients and create a light sticky dough/
batter. (You will develop your desired noodle consistency
after you do this a few times.)
2. Bring your water to a boil.
3. Place the Sptzle grater* over the pot.
4. Fill the receptacle or top of grater with some of the dough.
5. With a quick back-and-forth motion, drag the dough
across the grater and allow the dough pieces to drop into
the boiling water.
6. When the little dumplings (sparrows, hence the name
Sptzle in German) come to the top of the boiling water,
they are done.
7. Scoop out the sparrows with a slotted spoon, set aside and
finish boiling your remaining quantity of dough.
8. From here you can hold until serving with stews and soups,
or you can saute or bake with butter, cheese or bread
crumbs.
* Choose your method: There are several types of graters on the

market, or you can use a metal sieve. You can also just use a
knife and cutting board to cut the dough into the water and
make them into little rounds, ovals or longer. But doing this
by hand takes a little skill.
Tips
You can use as many eggs as you like, which makes for a
fluffier noodle/dumpling.
The moisture of the dough needs to be pretty sticky to get
a soft noodle.
You can get creative with adding flavors to the dough, like
vinegar, spinach and herbs.
When you saute, again be creative and add onions, sauerkraut or herbs, and finish with cheese and breadcrumbs
Any way you choose to do it, your Sptzle will be good. So
give it a try!
Learning more
Buy books or visit these stellar chefs from Alsace online:

Jean-Georges Vongerichton
Hubert Keller
Debi Morton owns Driftless Depot Organic Market, Deli & Caf, 140 Winsted St. in Spring Green. She is a lifelong foodie, chef and advocate of eating
seasonally. Debi and her husband are also organic and biodynamic growers of fruits and vegetables. For more information, visit www.driftlessdepot.
com or call 608-628-1001.
References: Culinaria-Germany. Christine Metzger et al. Konemann. 2000.
39
Make this
a season of
giving instead
of
gifting

By Lindsay Leno
ost kids and adults alike have, at one point or another,

witnessed or experienced a holiday that revolves around
excess gifting. In the moment it can feel exhilarating to
give and receive items bought for a specific holiday and/or for a
specific person, but often when the gift wrapping is in an oversized
swap Boutique
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trash bag sitting on the curb and the new items are piled in the
corner waiting patiently to find their place in an already crowded
home, one may feel the pang of a holiday hangover. Is it due to the
food, cocktails and dessert? Maybe it could even be from excess
consumerism, which kicks into high gear for some people during
Black Friday and only gains momentum through December.
Not all people or families follow this typical part of consumerism during the winter holiday months, in fact some people choose
the exact opposite. Upon reflection on recent past traditions along
with an informal survey of what others choose as a means to celebrating the season of giving, some popular responses included
volunteering, donating and making gifts. Beyond this, some
creative ideas bubbled up that are worth exploring as a way to
create some new traditions with friends and family.
Typical ideas for giving while cutting back on excess include:
Donations
Mainstream: Give cash to a local charity or even the bell
ringers outside a store.
Next level: Give money to a local charity in another persons
name instead of a gift.
Homemade gifts
Mainstream: Give jams, jellies or bread to the host of
holiday parties or as a themed gift.
Next level: Create a sentimental gift such as baby clothes
made from dads old flannel. Go to Pinterest!
Volunteering time or money
Mainstream: Spend time with family or friends at a local
soup kitchen giving time to helping the homeless.
Next level: Give time to a busy sister or cousin by offering

www.up-shift.webs.com 836 East Johnson Street
40
to babysit, clean or cook in addition to spending time at that

soup kitchen.
Remember even with traditional ideas its okay to think outside

the gift box:
Secondhand
Mainstream: Give items that are found at rummage sales or
a thrift store but still have meaning, such as an old album or

book. Its totally acceptable to re-gift or give secondhand!
Next level: Give a sentimental gift such as an old album or
even grandpas dog tags.
Sponsor a family
Mainstream: Give a monetary donation to a local charity, or
to a sponsored kid or family.

Next level: Pool together resources amongst friends and
family to give necessities to a specific family and go so far as
to give a full holiday meal along with everyday necessities.
Draw names
Mainstream: Choose to limit gifts by drawing names with
willing participants in the family and only give to that person.
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Healing Your Pain. . .

Changing Your Life
Next level: Make it a secret and shower that person with
little gifts that hold meaning throughout the season.
White elephant
Mainstream: Give a gag gift or a small token while at a
family or friend gathering.
Next level: Make a game of it. There are hundreds of ideas
for this on the Internet.
Play games
Treatment For Pain

Sports Injuries Weight Loss
Smoking Cessation
Mainstream: Create a meaningful game (ideas on the Inter-
net) and choose to have small or homemade gifts as the prize.
Next level: Play a team sport for a grand prize of an old
trophy that can be competed for each season. No gifts, but

lots of bragging rights!
Share a meal and thanks
Mainstream: Potluck with family or friends and say a prayer
or word of thanks before the meal.
Next level: Create a gourmet meal for friends or family
and have a jar for people to place their thanks in. Read them
throughout the meal.
Beyond these suggested ideas are hundreds of specific holiday

ideas on the Internet. Make this a season of making memories,
and make this a season of giving instead of a season of gifting (in
excess). Think of a gesture, action or innovative way to acknowledge your loved ones while still celebrating this festive season.
Create customs that cater to personal needs or wants while honoring old traditions.
Lindsay Leno is the owner of UpShift Clothing Exchange Boutique,
836 East Johnson St. in Madison. The clothing swap store utilizes
a unique exchange system where women bring in bags of clothes,
pay an exchange fee, and fill their empty bags to bring home.
Lindsay achieved her Bachelor of Science degree in apparel design
at UW-Stout in 2001, in addition she achieved her Bachelor of Science in Education at UW-Madison in 2012. Lindsay was a clothing and trend developer at
Maurices, Inc. for over six years and the Visual Manager at Forever 21 for two
years. Lindsay is an instructor for Madison College in their Fashion Marketing
program. For more information, call 608-628-9525, visit www.up-shift.webs.com
or seek out UpShift of Madison on Facebook.
Memorial Center for Pets

Your pet is an important part of the family
and deserves a dignified farewell. When the
time comes and you must say goodbye to your
beloved pet, know that we are here for you.
Veterinary or home pickup and delivery
Cremation options tailored to fit your needs
Private comfort rooms for memorial services,
on-site euthanasia or just to spend additional
time with your pet
Memorial items (urns, burial markers, jewelry)
Pet loss resources and grief support
4319 Twin Valley Rd., Suite 15, Middleton

608.836.PAWS (7297)
Email: info@memorialpetservices.com
Website: www.memorialpetservices.com
41
healthyEATING
Roasted
Chicken
How to create
5 easy meals!

By Emily Niesen
Dont let your normal meals go to the wayside
during the holidays. Roasted Chicken
provides endless options for quick, nutritious meals to make for those extra family
members or to enjoy a quiet evening at home
after all of the hustle and bustle of shopping.
Instructions
Purchase a 3- to 5-pound whole chicken

at your local grocery store, farmer or
butcher.
Preheat oven to 350 degrees.
Remove the giblets if you can find
them. Rinse the chicken, pat it dry, rub
it with a little olive oil and season with
a basic seasoning like salt and pepper,
mesquite blend or poultry seasoning.
Place the chicken, breast-side up in
any oven-safe pan. Put it in the oven
for 50 minutes to 2 hours. Timing will
depend on the size of the chicken. The
chicken is done when the temperature in
the thickest part of the thigh registers at
165 degrees Fahrenheit.
Let the chicken rest for 15 minutes.
Carve and shred the chicken into
pieces suitable for your meals. Keeps

for five days in the refrigerator or three
months in the freezer.
Roasted Chicken meal

suggestions
1. Put a cup or two of shredded chicken
on the stove top with an organic

cream of chicken soup. Heat and stir.
Pour over a good biscuit. Serve with
a hearty green salad or fresh steamed
broccoli.
2. Toss shredded chicken with sliced
almonds, dried cranberries and
chopped red onion. Drizzle with
some olive oil, Caesar dressing or
strawberry vinaigrette. Wrap in a
romaine lettuce leaf or half of a pita or
wrap. (I recommend Ezekiel bread.)
3. Keep it simple and even healthier
and reheat chicken and toss it on a

spinach salad with black beans, red
onion and tomato.
4. Toss together shredded chicken,
cooked quinoa or brown rice, and
diced tomatoes. Stuff in large bell
peppers. Pour marinara sauce over
them. Heat in a crockpot, microwave
or oven.
5. Make two whole chickens with
instructions above. Shred one
completely and freeze. Enjoy the
other whole chicken in pieces:
drumsticks, thighs and wings. Make
sure the rest of your plate is all green
vegetables!
Emily Niesen is a certified holistic health coach and owner of Nostalgic Nutrition & Well-Being. Emilys inspiration comes from her upbringing and the old, simple way of life. Her passion is in coaching her clients to adopt happier and healthier lifestyles that are unique to them. She
offers private and group health coaching sessions in unique settings to support her clients in areas such as weight management, food cravings, decoding nutrition labels, cooking, exercise routines, and other lifestyle skills. Want to get out of a rut? Email emilsyb.niesen@gmail.com,
mention this article for a free health history consultation and sign up for her free monthly newsletter. Read her monthly article and check out
www.nostalgicnutrition.com to find out more about her business. See ad on page 8.
42
Provide that
which you
seek from
others

By Don Neviaser
ne of the best ways to begin the process of being truer

to yourself is to stop acting or performing for others
with a primary impetus of winning approval, particularly when done to compensate for what is lacking from within.
Granted, there are times and places when we all need to act within
certain parameters, such as at work. However, I am talking about
the state of feeling lost and unfulfilled due to acting and living your
life on false pretenses in an ongoing effort to gain approbation and
support from others. An ironic and inadvertent side effect of such
efforts and distractions is they can cause you to ignore and not
provide what is really needed for and from your own true heart,
impeding the process of connecting with, understanding, trusting, and growing comfortable and confident with yourself.
In truth, seeking approval and connection through submission and imitation, though flattering, will never truly endear or
connect you very deeply with others. Nor will it give you that
which you ultimately seek and need while doing so, genuine and
rewarding interactions based on solid inner truth. Maybe its time
to make a genuine effort to begin acting and reacting in life, to
life, to yourself and others, truer to the one person whose innermost feelings of acceptance really matter you, your true self, an
individual who is no less deserving of happiness than anyone else!
Take a step back and honestly try seeing yourself for the true
and gifted human being with a deserving heart that you actually
are! And while doing so, take heart knowing that with enough
time, self-discovery and genuine approval, far deeper, more
connected, meaningful and satisfying interactions with others
and with yourself, under better circumstances, will find their own
time and place in your life. And you will enjoy them all the more
as you experience them as an extension of your true heart.
Don Neviaser has been a certified life coach for six years and is
an award-winning author of five self-empowerment books. He
published two books in 2012, The Power of Perspective and the
Gift of Gratitude and The Beauty that Love Is, that each won
a national award in its category. Don is also the official guide for
attitude and perspective on the No. 1 self-help website, SelfGrowth.com, and
has had several articles published on this site and in its newsletters. For more
information, please visit http://ForwardMotionLC.com or http://facebook.com/
AttitudeandPerspective.
DON NEVIASER
Certified Life Coach & Award-Winning Author
Forward Motion for Life!

Get your FREE copy of my book,
The Inner View, Life Enhancing Perspectives
at www.ForwardMotionLC.com
To read more of my writing please go to:
www.facebook.com/AttitudeandPerspective
To hear my -hour interview on Spotlite Radio
about connecting with your true self.
http://spotliteradio.com/?p=11708
43
Say yes!
to something
new this
holiday
season

By Sonya Sullins MBA, CRHP
hat I probably love most about this time of year is the

spirit of giving that seems to spring forth from nearly
everyone. Its a beautiful thing, a feeling, a way of being
that I try to exude all year long.
But in order to give, you have to stay full yourself! Its important
to be able to receive.
Take great care of yourself
Giving feels good! In fact, many of us are more comfortable with

giving than receiving. For example, do you find it easier to offer a
friend a ride than to ask for one? To give a gift than to receive one?
Is it easier for you to say yes than to say no? Do you find yourself
overcommitted during the holiday season? Fulfilling the needs or
expectations of others at the expense of your own self-care (sleep,
good nutrition, exercise, reading a book, meditating)?
Energetically, the universe expects there to be an even exchange.

So try to embrace receiving as much as giving this holiday season.
By giving this gift to yourself, you are giving your loved ones the
gift of experiencing the full you! And the full you is a healthy you.
Say yes! to something new!
Its often easier to do what youve always done what is expected

than to do something new. You can color outside the lines! Meditate on what creative ideas might be perfect for you and your family.
SHARE AN EXPERIENCE. Maybe you will decide to share
an experience like taking a trip. Or, how about a gift of health?
A family membership at a health club, a package of massages
God Bless
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44
or the healing and relaxing Amethyst BioMat. The gift, and

commitment, to health will last, unlike the latest gadget. And it
just might bring the family closer in the process!
GET CRAFTY. A gift handcrafted by you comes from the
heart its personal, its unique, its meaningful. What it is not
is cheap. Do you knit or crochet? Paint? Bake? Make awesome
candles, perfume or soap? Do you make delicious and healthy
tea blends from bulk herbs? Make greeting cards that are works
of art? Do you make beautiful jewelry? Or, maybe you take
awesome photos. I think its extra fun if you can do this as a
family! Too often gifts are hastily purchased and wrapped mere
hours before being opened! Savor the process of giving.
PUT YOUR TALENTS TO GOOD USE. Many times we
tend to forget just how special and talented we really are. You
can take what you do as a job and offer that service as a gift!
Do you perform a service like a hair stylist, massage therapist, website designer, photographer, yoga instructor, energy
healer, dog groomer, pet sitter or nanny? Who do you know
that would love the gift of what you do? Its surprising how we
forget how talented we really are! You might think of a friend
you can help by sharing what you love to do as a gift to them!
Balance
Theres no doubt about it, the holidays are hectic. As the days are
rushing by and getting shorter, it can be quite overwhelming.
DIET AND EXERCISE. Try to eat fresh, whole food that is
unprocessed, and go light on the carbs. Get some exercise. It
doesnt have to be a marathon, but it does have to be consistent. Make it part of your day and a habit like brushing your
teeth! By eating right and getting exercise, you dont have to
deprive yourself some holiday indulgences.
SLEEP AND STRESS. As adults we need seven to nine
hours of restful sleep per night. If you are tired but still
cant sleep, wake up in the night and struggle to fall back to
sleep, or if your alarm goes off in the morning and you feel
exhausted, you arent getting restful sleep even if you are
technically in bed for eight or more hours. Sleeping on the
Amethyst BioMat can virtually guarantee a restful nights
sleep. By balancing hormones, body temperature and inducing a meditative state, your sleep quality will be amazing.
Dont wreck your holiday with stress! Too much food and drink,
not enough sleep, too many commitments and the worst, feeling
like you could have (should have) done more. Whatever your
holiday is, just know its enough and you are enough! Make this
the most beautiful, balanced, loving, fun and healthy holiday youve
ever had! Take care of yourself so you have the energy to share this
time with those you love. Have fun coloring outside the lines!
Sonya Sullins, MBA, CRHP, is the owner of Luminous Lotus
Healing. I specialize in natural and alternative methods to heal
in mind, body and spirit. My healing therapies include FIR Therapy
with Amethyst BioMat, Reconnective Healing, Access Consciousness BARS, intuitive readings, crystal healing, and divine guidance
business coaching. Experience healing sessions on the BioMat and try before you
buy. Gift certificates available! Check back regularly as I offer classes and hold
events at my office in Middleton. Visit www.luminouslotushealing.com or call
608-620-5171 or email sonyasullins@gmail.com for more information.
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45
Sports stars
on the
hyperbaric
revolution

By Kendall Riggs
n recent years, more and more professional athletes have incorporated hyperbaric oxygen therapy (HBOT) within their daily
regimen to enhance performance and recovery from injury. This
is due to the increased awareness from fellow players and their training staff, in addition to the accessibility of portable models that are
Food and Drug Administration cleared for home use. The portable
models operate at mild pressure and have the ability to saturate the
blood system with 50 percent more oxygen with just one hour of treatment. Football players are the single most recognized athletes that use
HBOT. As football players are constantly suffering insults to their
head and body, the increased levels of oxygen provides much-needed
nutrients to damaged areas of the brain, muscle tissue and even bones.
Concussions are a growing concern in the NFL and their
respective players. As the brain utilizes more oxygen than any
other organ in the body, the increase of oxygen levels can enhance
concussion recovery. More clinical data and evidence-based
results are demonstrating that HBOT has a direct therapeutic
effect with respect to brain repair. Brain scans of players who
utilize HBOT are far superior to players who do not. Brain scans
have shown that with more oxygen delivery to the brain, more
cellular aid is obtained to not only repair damaged tissue, but
regenerate it as well.
Additionally, intensive physical training can strain the entire
body and limit peak performance. Even without injury, athletes
often experience muscle soreness after workouts. Muscle discomfort is caused by small tears within muscle tissue that can occur
during physical exertion and can prevent an athlete from progressing faster. Accelerating the healing of these minor tears is essential
46
for building strength and keeping the muscles healthy to prevent

injury. Athletes are restricted from how rapidly they can build
strength and prevent the onset of reinjured tissue by the swiftness
with which they recover from their typical workouts. Enhancing
the rate of cellular repair can accelerate the healing of muscle tissue
and allow an athlete to enhance their training program.
Several well-known players including Terrell Owens, Hines
Ward, Maurice Jones Drew, Darren Sharper and James Harrison
have chambers in their homes and use it almost every day. Former
NFL star Kenny Stills Sr. of the Green Bay Packers is one of the
most recent retired players that has one in their home. He not
only received one for himself, but also had one sent to his son,
Kenny Still Jr., who currently plays for the New Orleans Saints.
I love going inside my hyperbaric chamber, Stills Sr. says. Its
so important for athletes to understand and respect this science
as it can potentially extend their careers. Stills Sr. played college
football at Wisconsin and is currently encouraging current and
retired players to use HBOT.
As more athletes in all sports categories are using HBOT to
recover, the public at large is becoming more aware of its benefits
for a wide range of other chronic and acute disorders. Oxygen is
one of the most vital components for which we need to thrive. The
more energy we can provide to the body, the more it can help speed
the recovery process at its core. There are several clinics across
the country that offer HBOT to the public and provide access to a
therapy that would otherwise have limited accessibility.
For more information, visit www.wisconsinhyperbarics.com. See ad on page 3.
Limiting
beliefs

By Kathryn Coppola
hat are your limiting beliefs? We all have them. They

have been programmed into our subconscious and
control our thought process day in and day out. What
excuses or beliefs do you hold about yourself that seem to be holding
you back from living the life that you want to live? Whatever they
may be, limiting beliefs are the negative voice that stops you short.
How do we change what our subconscious whispers in our ear?
Neuroscience has shown that our conscious mind is only
5 percent of our brainpower, while the other 95 percent is our
subconscious. That means that the majority of our decisions,
actions, emotions and thoughts arise from a part of our brain
that is not in our conscious awareness. This is why many self-help
modalities, such as positive affirmations, take a lot of effort. They
only work on the conscious level.
In order to affect successful change, we need the subconscious
mind to be on board with our conscious goals. We want to access
our subconscious mind to replace our limiting beliefs with more
sustainable beliefs by entering a whole-brain state. This is a state
where the communication between left and right hemispheres of
our brain is heightened, allowing the subconscious mind to be less
resistant to change.
One way to enter a whole-brain state is through a process known
as PSYCH-K. It was developed out of neuroscience, behavioral
science, cellular biology and quantum physics. Every aspect of life
is affected by subconscious beliefs: health, self-esteem, relationships, financial prosperity and the deepest spiritual understanding. Mahatma Ghandi said,
Your words become your actions,

Your actions become your habits,
Your habits become your values,
Your values become your destiny.
So what are your subconscious beliefs? Are they serving you or is
it time to change your beliefs?
If you are interested in learning more about PSYCH-K, please feel
free to email me at kathryn@madisonacu.com.
Kathryn Coppola is a certified acupuncturist and herbalist and the
owner of Madison Acupuncture & Natural Health. She is focused
on working with individuals who strive to live a healthier, happier
life. Madison Acupuncture & Natural Health is centrally located at 111 S. First
St., Suite 103 in Madison. Please feel free to contact her at 608-205-8596 or visit
online at www.madisonacu.com.
References: Welcome to PSYCH-K and the Evolution of Consciousness.
PSYCH-K Centre International. www.psych-k.com/about.
Your beliefs become your thoughts,

Your thoughts become your words,
47
Happiness habit:
The four Fs
and
enough

By Lysianne Unruh, Empowerment Coach, CPCC
he holidays can be a tough time of year the stark reality

of our lives juxtaposed against glossy magazine spreads of
sumptuous perfection: TV commercials portraying cheerful, cozy families; Facebook filled with evidence of lively, festive
parties. I know the jangle in the heart and mind when visions and
expectations are not aligned with what actually is present. Making
peace with the holidays meant giving up the ache in my heart for
all the things that would not be: baking Christmas cookies with
my wee ones, stockings stuffed and hung on the mantle in support
of Santa, a family in matching flannel pajamas unwrapping presents (an icky-sweet vision, I know). Life circumstances being
what they were infertility and divorce radically altered what
was hoped for and what was. For the last number of years, I have
woken up on Christmas morning in a family of two, but my guy is
not likely to be persuaded to wear matching flannel pajamas any
time soon, not even for me.
The four Fs of the holidays
Funds: It is easy to feel inadequate when looking at our bank

accounts compared to the catalogs filled with things we wish we
could buy, believing perhaps, if we had the funds to acquire those
items, wed feel safe, secure and adequate.
Family: It is easy to feel frustrated when our extended family
doesnt naturally fall into line creating the warm family feeling
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we crave. If only our brother, in-laws, or crazy aunt didnt pull

those stunts, say mean things, or cause more than their fair share
of family drama.
Food: It is easy to feel nervous or fearful or reckless about eating
too much and breaking our vow to not overeat, overdrink and
simply overindulge.
Feelings: When we feel inadequate, frustrated and fearful, we are
focused nearly completely on what is lacking.
The question becomes: How can we turn our focus to feeling ample,
adequate, sufficient, trusting, and in other words, enough? How
can we generate that ever-elusive sense of enough-ness, the
feeling of having and being enough?
Four strategies of enough
Gratitude (you saw that one coming, didnt you?): Gratitude is the feeling we are able to generate when we direct focused
attention to all the good things which exist in our lives, and most
often, the things we take for granted: running water, electricity,
the Internet. During the holiday season, it means for me putting
away the Pottery Barn catalog; it means turning my focus squarely
on the man who is in my life and the fantastic life we are building
instead of mourning all that isnt.
Dr. Wade Anunson
After one allergy season, with getting adjusted,

I didnt get sick! My daughters have not been
sick like theyre used to refreshing when I see
other kids getting sick around them. A.M.
Loving kindness: The beauty of this strategy rests in the fact

that each of us truly does want the same things: to be safe, to be
healthy and to be happy. And, yes, you may need to do some
major boundary setting with Aunt Zelda, and you can also send
her love, in spite of her penchant for drama. Loving kindness
opens up our hearts to let our families be adequate and our love
be ample and enough.
Savoring: This strategy simply gives us permission to enjoy all
the little moments between now and Jan. 1 (and beyond). When
we are able to stop and savor white lights and greenery, a delectable cookie, a handwritten note on a holiday card, the glitter of
the first snowfall, steam rising on a mug of coffee, and all of the
small moments strung together, like pearls on a necklace, it allows
our life to unfold as ample, sufficient and enough.
Self-compassion: And, just in case we cant manage the above
three strategies with perfection, there is always the lovely practice
of self-compassion. This doesnt mean you let yourself completely
off the hook for your out-of-integrity actions, which dont match
up with your holiday intentions, like eating absolutely the entire
Tupperware container of cookies, or responding to cousin Lucy
with equally sneering comments, it simply means you dont have
to spend endless hours beating yourself up. You can make corrections and move on from there. Yes, you truly are enough.
Lysianne Unruh works with determined, strong-minded women to
turn their times of challenge and change stress and daily hassles,
end of a relationship, infertility, or other unexpected life event
into a source of power and their greatest victory and opportunity.
In particular, Time to Thrive Coaching supports women to: focus
on creating effective thriving strategies; establish powerful, daily happiness habits
for greater levels of joy; and to take charge and reinvent their lives. Time to
Thrive Coaching: Life is unpredictable. Your well-being doesnt have to be. Visit
www.timetothrivecoaching.com or www.facebook.com/TimeToThriveCoaching.
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49
The gift of
gratitude

By Ken-Adi Ring, CH, CI, LMT
e are in the midst of a holiday season, most of us

just having shared Thanksgiving with family and
friends. This is the season to be grateful for our
blessings. Thanksgiving and Christmas are favorite holidays
for many, even though we can complain about the commercialism and the mad rush of Black Friday to get the best deals.
As this article is being written, weve had a major political
election occurring for which many of us in Wisconsin have
worked hard. By the time you read this, we will have recovered
from whatever results we were expecting. We all know change
has been promised and some of us feel much more needs to
be done for Wisconsin citizens and their families, and for the
nation as a whole. We can feel regret and be disappointed about
many things. Life will kick us around a bit giving us reasons to be
unhappy, and even mourn losses. It takes time to recover from such
Be grateful for the little things,

the aroma of a freshly brewed
cup of tea or coffee, for the
taste of a strawberry, steamed
broccoli or that first taste of
Greek yogurt in the morning.
Happy Holidays from

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Must be used within 6 months of purchase
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608-256-0080
kenadiring@gmail.com
Order online: www.wellife.org

50
incidents in life. We complain about all the construction and difficulty it takes to navigate our streets and highway systems, and as a
metaphor, therefore, our lives. That said, we all have an abundance
of blessings for which we can be grateful, such as the improvements
of such reconstruction, the magic of our bodies to heal, and the
beautiful sunsets and starry moonlit nights.
We can also be grateful that we have a reviving economy. At the
time of this writing, gas prices have continued to come down every
week and have recently been at a ten-year low. We can simply be
grateful to be alive and in this miraculous bio-machine known as the
human body. Just think about it; if you are one who has picked up this
great magazine and can read these words, be grateful. Be grateful for a
good nights sleep and when you awake, be amazed that you can open
your eyes to yet another day in all its possibility and glory. Be grateful
for the little things, the aroma of a freshly brewed cup of tea or coffee,
for the taste of a strawberry, steamed broccoli or that first taste of
Greek yogurt in the morning. Have gratitude for that next breath of
the fresh air we have in abundance here in Wisconsin.
COMMUNITY
E AT, DRINK & BUY LOCAL
Ken-Adi Ring, CH, CI, LMT, is a professionally trained consulting

hypnotist since 2002 and certified instructor since 2010. He also is
a practicing massage therapist/teacher and certified yoga/meditation instructor for over three decades; managing Tri-Unity Wellife
Associates in Madison since 1975. In addition he is a Reiki master
teacher, author, show and speaker producer. Ken-Adi has produced 20 years of
Mother Earth Festival Gatherings and Wellife Mind, Body Spirit Expos, speaking
events with leading-edge authors such as Deepak Chopra, M.D., and Doreen
Virtue, Ph.D. Ken can be reached at 608-256-0080. E-mail: kenadiring@gmail.com
or Website: http://wellife.org.
GROW YOUR
Do something seemingly silly like run to the top of a hill in a

park and yell out I AM GRATEFUL! See what it does to your
mind, body and spirit. Even during this time of year when summer
is long gone and we are moving into shorter days, we can be grateful for an extra hour to sleep in when we turned our clocks back.
Speaking of which, have gratitude for a fantastic summer we just
had here in Wisconsin, and the stunning fall colors. Remember
that? Great pictures were shared on social media and friends are
grateful for social media and the connectivity we can have. Have
gratitude for dramatic seasonal changes as we watch nature do
its thing. Whatever you think about the sudden transition from
summer into fall, be grateful for it and for the experience of that
first snow, blanketing everything in white.
The truth is it is much better for your mind, body and spirit as
well as our emotional states when we express and feel gratitude. This
is especially so as we enter into the time of seasonal affective disorder (SAD) and daylight is giving way to dark. Yet isnt it a blessing
to know that the winter solstice is right around the corner? We can
celebrate the coming of the light as we pass through these holidays
in a grateful spirit. Be grateful for the seasonal changes, whichever
season it is. We are so fortunate to have this abundant variety of
change and be able to appreciate it. So express and practice gratitude every day of your life and even every hour. Make it a meditation. Do this and your life will transform into the miracle that it
already is, allowing further expressions of gratitude.
A key to much of this is to forgive yourself and let go of grievances and regret. This change of heart can also be assisted with
activity. Move, get out into nature and into the woods for a walk
appreciate, get active, exercise, stretch, do yoga, cross country
ski, do something, move your body and be amazed with the life
you are so fortunate to live! Breathe. Your breath is very important
as a vehicle of self-expression to the One Self. Deep breathe. Doing
so will open up your heart, attract abundant reasons for happiness
as you lighten up your world with a soft grateful smile from somewhere you discover from deep inside the gift of gratitude.
Having this attitude will help replace stress and anxiety. It is
a choice we make or we can choose otherwise. Metaphor was
mentioned earlier in this article. We can utilize metaphor with
our imagination as well as our breath, and with mindfulness and
tools of self-hypnosis, we can change our story to bring us out of
stress and anxiety into the awesome light of who we really are.
This is available with each breath we take every day of our lives.
We can rethink positively and gratefully. All of these tools are in
your tool bag. You can use your breath, your imagination, mindfulness, meditation and even self-hypnosis to recreate the happiness of a gratified life. Find someone to serve this month. Bring
this attitude of gratitude to your friends and relations this holiday
season and into the New Year.
51
Hidden
beliefs

By Barry Kerr and Kristine Gay
elieve it or not, your beliefs determine your destiny. Sometimes,

this is obvious. For example, if you
You
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make a
difference
Take
the
Pledge
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52
dont believe you can write a book, then

how would you? But its the hidden and
emotionally formed core beliefs that have
a more profound, persistent impact. These
are the beliefs you dont know you believe.
In fact, quite often, what people claim to
believe is contrary to what they really
believe down in their gut.
A young woman came to us reporting how she felt inspired years ago to go
back to school for her masters degree. The
problem was that each time she began to
set things in motion to make it happen,
something would interfere. The first time,
she broke up with her boyfriend and felt
too disheveled to start school. A year later,
just before she had to pay her tuition, she
felt a calling to travel abroad. Though she
enjoyed her travels, she felt frustrated and
once again longed for more education.
This pattern continued for several years.
We invited her to bring her awareness to her body and let it speak to her.
Bodies hold energies of memories, decisions, beliefs, etc. In this way, she became
aware that she had adopted a belief as a
young girl. Her belief was that she should

not surpass her mothers achievements
in life, that it would be disrespectful and
hurtful to her mother. This surprised her
immensely. She had never before been
aware of this belief. Intellectually, as an
adult, she would support anyones right
to further their education. However,
she could now see how repeated subtle
messages from her mother and her family
had shaped her core belief at a subliminal
level. She could see how this belief, though
helping her feel emotionally accepted as a
child, was now sabotaging her efforts to
further her schooling.
This dissonance between intellectual
and actual beliefs is universal. It surfaces
when clients are experiencing blocks,
conflicts and other unwanted outcomes.
And its one of the best reasons to hire a
healer, coach or therapist. A skilled professional can sense what you arent seeing and
help you see it. More importantly, once
seen, you can change it.
There are many ways to do this, including theta healing, energy dialogue and
When you access your greater self,

the beliefs you hold hidden are
brought to light either for tweaking
and strengthening, or for healing
and transformation.
inner parts work. The best processes
circumvent the logical mind and help you
connect beyond your ego to your higher
self, a source of truth not limited to what
your five physical senses can tell you. When
you access your greater self, the beliefs you
hold hidden are brought to light either for
tweaking and strengthening, or for healing
and transformation.
Our cultures have always pointed to
this capacity that we all have within. Ironically, the same cultures have also instilled
beliefs that actually get in the way of our
connection to our higher self, becoming
some of the most frequent dysfunctional
and unconscious beliefs we encounter. So

ingrained into the fabric of our society
have these become that theyve gone
unseen and unquestioned by most people.
And even those who question the norms
dont always realize how deeply they are
still affected by them. Weve met many
liberal and progressive people who, when
they dig deep enough, are surprised to find
old, childhood and cultural beliefs still
secretly running their lives, long after they
intellectually rejected those same beliefs.
In the journey toward conscious living,
its important to actively seek these out. Life
itself often naturally exposes some of these
for you, but getting help from an experienced guide can speed up this process by
years, if not decades. The result is to feel a
full alignment and integrity between what
you think and say and what you hold in
your core as true. You can feel the difference and see the results.
In the process, you naturally develop
your intuitive connection to your souls
wisdom. Over time, you identify yourself
less as ego and more as soul. Your need to
believe evolves into your ability to know,
intuitively, and then your thoughts, feelings and actions spring confidently and
authentically from this ongoing experience
with spirit. With less dissonance within,
your life flows with more fulfillment. Your
destiny is changed.
Barry Kerr, a certified life
and relationship coach, and
Kristine Gay, a licensed
psychotherapist,
own
Choose Conscious Living in
Madison. Both have extensive training in soul-guided
healing of mind, body, heart and spiritual systems. They
offer healing, coaching, therapy, mindfulness and astrology services for singles, couples and groups. For more
information, visit www.ChooseConsciousLiving.com.
Call for a free consultation and questions.
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Stay up at night thinking about how you could
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If so... THEN WE SHOULD TALK!

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53
herbBLURB
St. Johns
Wort
Hypericum perforatum

t. Johns wort also called hypericum, Klamath weed or

goatweed is a plant with yellow flowers whose medicinal uses were first recorded in ancient Greece. The name
St. Johns wort apparently refers to John the Baptist, as the plant
blooms around the time of the feast of St. John the Baptist in late
June. Historically, St. Johns wort has been used for centuries to
treat mental disorders and nerve pain. St. Johns wort has also
been used for malaria, as a sedative, and as a balm for wounds,
burns, and insect bites. Today, St. Johns wort is used as a folk or
traditional remedy for depression, anxiety and/or sleep disorders.
The flowering tops of St. Johns wort are used to prepare teas,
tablets and capsules containing concentrated extracts. Liquid
extracts and topical preparations are also used.
What the science says
Although some studies of St. Johns wort have reported benefits for
depression, others have not. For example, a large study sponsored
by the National Center for Complementary and Alternative Medicine (NCCAM) found that the herb was no more effective than a
placebo in treating major depression of moderate severity, and a study
co-funded by NCCAM and the National Institute of Mental Health
found that neither St. Johns wort nor a standard antidepressant medication relieved symptoms of minor depression better than a placebo.
Side effects and cautions
Its important to note that research has shown that St. Johns wort
interacts with many medications in ways that can interfere with their
intended effects. Examples of medications that can be affected include:
Antidepressants
Birth control pills
Cyclosporine, which prevents the body from rejecting transplanted organs
Digoxin, a heart medication
Indinavir and possibly other drugs used to control HIV
infection
Irinotecan and possibly other drugs used to treat cancer
54
Seizure-control drugs, such as phenytoin and phenobarbital

Warfarin and related anticoagulants
St. Johns wort may cause increased sensitivity to sunlight. Other

side effects can include anxiety, dry mouth, dizziness, gastrointestinal symptoms, fatigue, headache or sexual dysfunction.
Taking St. Johns wort with certain antidepressants may lead
to increased serotonin-related side effects, which may be potentially serious.
According to NCCAM, St. Johns wort is not a proven therapy
for depression. If depression is not adequately treated, it can
become severe. Anyone who may have depression should see a
health care provider. There are effective proven therapies available.
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. For tips
about talking with your health care providers about complementary
and alternative medicine, see NCCAMs Time to Talk campaign.
Source: Herbs at a Glance: St. Johns Wort. National Center for Complementary
and Alternative Medicine. http://nccam.nih.gov/health/stjohnswort/ataglance.htm.
References: Herbal Remedies. New England Journal of Medicine. P.A. De
Smet. 2002.
Effect of Hypericum perforatum (St. Johns Wort) in Major Depressive Disorder: A Randomized Controlled Trial. Journal of the American Medical Association. Hypericum Depression Trial Study Group. 2002.
St. Johns Wort and Depression. National Center for Complementary and
Alternative Medicine. http://nccam.nih.gov/health/stjohnswort/sjw-anddepression.htm.
The Treatment of Minor Depression with St. Johns Wort or Citalopram:
Failure to Show Benefit over Placebo. Journal of Psychiatric Research. M.H.
Rapaport MH et al. 2011.
St. Johns Wort. Herbal Medicine: Expanded Commission E Monographs. M.
Blumenthal et al. Lippincott Williams & Wilkins. 2000.
St. Johns Wort. Natural Medicines Comprehensive Database. www.naturaldatabase.com.
St. Johns Wort (Hypericum perforatum L.). Natural Standard Database.
www.naturalstandard.com.
Create an
energy-efficient
home for the
holidays

TIS THE SEASON to be festive, and that usually means stringing up hundreds of twinkling lights to create a welcoming glow on
dark winter nights. Some people view the holiday season as their
chance to go all out with regard to decorating their homes with an
abundance of lights, inflatable lawn ornaments and maybe even
some mechanical figures.
While these decorations certainly may be symbols of the season,
its easy to forget just how much energy and resources they consume.
A typical strand of lights uses around 300 watts of electricity. Multiply those figures by the dozens of strings of lights people use and its
easy to see how quickly energy usage can add up.
In addition to lights, lit candles, animated dolls, wreaths, trees
and scores of imported ornaments contribute to the energy
consumption per household. Even so, environmentally conscious
individuals need not skip the holiday decor and entertaining.
Fortunately, there are various ways to be energy efficient with
holiday dcor this season.
ENHANCE DECORATIONS. Use mirrors and reflective orna-
ments to give the appearance of more lights without actually

adding more.
TURN OFF AMBIENT LIGHTING. Christmas tree lights or the
lights framing a picture window should be sufficient to light up a

room. Keep lamps and overhead lighting off while the tree is lit to
save money and energy.
LOWER THE THERMOSTAT. When entertaining, turn the

thermostat down a few degrees. Having extra people in your
home will raise the temperature. Similarly, heat generated by the
oven and other cooking appliances can warm up a home. Dont
waste energy by keeping the heat turned on high.
SWITCH TO LED LIGHTS. LED lights consume a fraction of

the energy traditional incandescent bulbs do. While a standard
string of 50 lights consumes 300 watts, LED sets only consume
four watts. This not only saves energy, but also considerable
amounts of money over the course of the holiday season.
INVEST IN RECHARGEABLE BATTERIES. According to
USE FIBER OPTIC DECORATIONS. Fiber optic items are lit by
use less energy. Put those toaster ovens, slow cookers and electric
fryers to good use. Only use the oven if you are cooking a large meal.
one light. The illumination carries through the fiber optic cables
to the entire decoration.
Energy Quest, 40 percent of all batteries are purchased during

the holiday season. To power those many gifts and devices, use
rechargeable batteries, which can be used again and again.
CHANGE YOUR COOKING PRACTICES. Smaller appliances
USE A POWER STRIP AND TIMER. Plug decorations into a
WAIT UNTIL THE DISHWASHER IS FULL. Pack in the dishes

from holiday meals, and only run the dishwasher when it is full.
CHECK LIGHT STRANDS. Always inspect lights for frayed
REUSE ITEMS WHENEVER POSSIBLE. Many items around

the house can be put to good use as decorations, holiday servers
or gifts. Take inventory of what you have before you go out and
purchase new decorations.
power strip (be sure to follow the recommended power load for
safety) and hook everything up to a timer so lights are not on
when no one can see them.
wires and any damage. Frayed lights are less efficient and pose a
considerable safety risk.

55
Forgiveness
and the
holidays

Rev. Deb Phelps
or most of us, this time of year can be a time of joining with

family, celebrating, traveling for visits, and just being with
those you know and love. Unfortunately, some of us do not
experience it as such. A time with relatives can bring up the old
pain, hurts, resentments, anger and blame. We can find ourselves
caught up in arguments and judgments originating from situations that occurred many years before. We may feel disillusioned
at this time of year as our mind that was peaceful and happy has
now erupted into a mind full of fear, frustration and disgust.
If this sounds like you, then it is time to take steps into changing your mind. Remember we cannot change anyones behavior,
Intuitive guidance to find life direction and happiness

Healing and awareness of underlying causes of stress
Business development and mentoring
Hope. Reach out and grab it! Its yours!

Please check out All Things Harmony Radio at:
www.workharmonyconsulting.com and on Facebook
608-535-2906
workharmonyconsulting@gmail.com
56
including our own. We can only change our mind. That is what A
Course in Miracles reminds us.
We can gain a new perception of our family with the change
of mind, otherwise called a miracle or simply forgiveness. The
unforgiving mind is the mind that is afraid of everything, panicky
and anxious at every turn. What will Uncle Don do this year?
I dont want to be near him, he gives me the creeps, or, I really
dont want to see cousin Mae because of how much she drinks and
seems to spoil the party for everyone. You may be grieving a loved
one who has passed on or you may be without a spouse or mate, or
the relationship you do have is quite rocky. The holidays amplify
all of this since we are bombarded with media telling us that it is
the most wonderful time of the year and we are feeling anything
but wonderful. All this is unforgiveness.
From our unforgiving mind we have the belief that such damage
has been done that it could never be repaired. Because we look on
this with no hope, we feel hopeless and we feel alone. We want an
escape from the pain and perhaps some of us revert to our own
addictions of too much food, alcohol or shopping. All this used to

mask the pain of what we are feeling in the here and now because
we are avoiding it.
Yet, we are called not to avoid the pain. We have buried it so
deeply within our mind and we are seemingly so afraid of it.
What we are afraid of is what we could have instead of the pain.
As author and presenter Byron Katie says, Who would you be
without that thought? That thought is the thought of pain that
you have been holding on to. That thought of pain were it gone
would bring you such peace. Nothing here in this world could or
would ever bring you peace of mind.
Forgiveness, you see, is freedom. You have tied yourself up in
chains, locked it with padlocks and seemingly thrown away the
key. But the key is here. It is there within you. Are you ready for
freedom?
Exercise
Sit down in a quiet place with a notebook or journal. This process

will take about 10-15 minutes.
Think of one person among your family or relatives with
whom you have the most problems. This would be someone
that you resent or hold judgments against. Write their name
at the top of the page.
This next part asks for your willingness. If you are not sure if
you can be willing, then pray to be willing.
Now look at this person with your inner loving guide beside
you. Allow your help to see the spark of light within this
chosen person. Let your guide help you make a list of all
the things that you actually like or enjoy about this person,
perhaps something you appreciate about this person. What
are their good qualities that you normally overlook or minimize due to your negative perceptions?
Include good experiences that you may have had in the past,
a loving time, a fun time or even a caring time.
Look at some other ways that this person has benefited your
spiritual growth, that is, some wisdom you received or life
lessons. How did the interactions with them help you to grow
as a person?
Once you complete your list, go back through it, asking your
guide to be with you as you do so. Consciously give thanks
and feel gratitude for the good in them and the ways in which
they have assisted you on your path of spiritual growth.
Once you do this, you will find it easier to release the judgments
and feelings to the heart of forgiveness.
Hopefully with this exercise you felt a sense of lifting upward and
out of the unforgiveness, if even a tiny bit. The more we are willing
to release the judgments and unforgiveness, the better we will in
fact feel. This doesnt mean we have to continue to fraternize with
the person, but it can give us a fresh, new perspective.
Rev. Deborah Phelps is the senior minister and cofounder of MiraclesOne Center for ACIM, offering classes several times a week, as
well as personal spiritual direction and healing. She teaches meditation and has more than 20 years of experience teaching A Course
in Miracles. Rev. Phelps is also the author of several books related
to A Course in Miracles. For more information, visit http://miraclesone.org or
call 608-318-4444.
FOR YOUR
HEALTHY, HAPPY
& BALANCED PET
Holistic
Grooming
Holistic
Daycare
Pet
Products
Dog
Training
Holistic Pet Services and Supplies
Middleton 608-841-1133
& Fitchburg 608-277-5900
WWW.TABBYANDJACKS.COM
57
Eco-friendly
gift ideas for
green
giving

iving eco-friendly gifts is now easier than ever before. As

more and more people are conscious of reducing their
impact on the planet, the demand for environmentally
conscious products and services has grown.
Choosing earth-friendly gifts is not only generous, but gift-givers
also can rest assured theyre doing their part to safeguard natural
resources for future generations. The following are some gift ideas
for the eco-conscious people on your holiday shopping list.
Locally made products
Locally made products make great holiday gifts. Such gifts are not
produced halfway around the world, meaning they dont contribute to greenhouse gas emissions and global warming like products that need to be flown or driven across the globe. Craft fairs
and artisan shops are good sources for locally made gifts, which
also are a great way to support businesses in your community.
Gifts of service
A massage, music or tutoring sessions are examples of gifts of

service. These gifts do not require much use of natural resources,
and recipients find their personal nature very thoughtful. Gifts of
service also can include tasks you do yourself for the gift recipient,
rather than paying another person to handle. For example, teach
a senior member of your family how to navigate their new smartphone or agree to help them shop for groceries.
Recycled goods
When many people think of recycling, they tend to picture piles of

discarded plastic bottles, glass jars and aluminum cans. While the
end product of many of these recycled pieces is new cans, bottles
and jars, recycled materials also can be turned into new and
unique pieces. Trivets and spoon rests made from recycled and
melted wine bottles make for clever and attractive gifts. Recycled
fire extinguishers have been turned into vases, and you can even
58
find bike parts that have been used to make wind chimes and belts
if you know where to shop.
Natural gifts
Natural gifts are among the most environmentally friendly ones

you can give. Foodies may appreciate an herb-growing kit that
enables them to experiment with freshly picked basil or thyme in
the kitchen, while tree-growing kits and flower seed packets are
nice stocking stuffers for budding gardeners. Offer to purchase a
living Christmas tree for a relative, so that he or she can plant the
evergreen after the holidays have come and gone.
Antiques
New, shiny gifts are not the only ones that have appeal. Gifting
a sentimental piece of family history is an earth-friendly way to
share the holidays. Pass down a cherished piece of jewelry or, if
you do not have anything in your own collection, browse antique
shops for items that have interesting histories.
The holiday season is often a time of excess, but giving doesnt
have to be detrimental to the environment. Givers can seek out
earth-friendly gifts and share even more this time of year.
Winter plants
brighten
spaces

pring and summer have the colorful blooms and rich

greenery that make the great outdoors so lush and inviting. Autumn is awash in vibrant colors that beckon people
outdoors to explore. But winter has a poor reputation with
regard to natural beauty. While its true that many plants and
wildlife retreat into hibernation come the colder temperatures,
some choose the wintertime to bloom. Other plants and shrubs
continue to hold on to their leaves and color despite the cold.
Hardy winter plants do more than just survive the snow and ice.
Many thrive and have the potential to add that unexpected touch
of color to an otherwise dreary landscape.
In addition to berry bushes that can feature bright red, yellow
and orange berries perfect for holiday decorating, plenty of other
plants are visually appealing through colder temperatures.
MAHONIA: Some varieties of mahonias bloom in the winter and
can be hardy up to USDA Zone 9. The close relative Oregon grape

holly will flower in very early spring.
CAMELLIA: Camellias grow flowers similar in shape and size to

roses. They range in shade from light pink to bright red. Camellias can bloom all year long in moderate temperature zones. Even
in colder zones, some cold climate hybrids can continue to add
welcome color to the garden.
DAPHNE: The fragrant flowers of many daphnes appear in mid-
winter. The variety Jacqueline Postill is evergreen.
EVERGREEN HOLLY: Perhaps the evergreen holly is the quintessential winter plant. Green shiny leaves and bold red berries can
be a bright spot in a winter garden. A holly hedge also can serve
as a wind and privacy barrier.
JAPANESE PIERIS: Flower buds on this shrub, sometimes
called the Mountain Fire, thrive from fall through winter. This
shrub needs moist, well-drained soil and should be placed in a
shaded location in warmer climates.
HELLEBORE: Also called the Christmas Rose, hellebores can
be delightful in areas of the country where winter flowers tend to

be rare. The plant bears pure white flowers that often age to pink.
SNOWDROP: These delicate white blooms often pop out of a
layer of snow even before the first crocuses of spring. Snowdrops

can wait out harsh weather and even extended snow events before
eventually sprouting.
CRAPE MYRTLE: There are around 50 species of these trees and
shrubs that are native to parts of Asia and India. The trees bloom
beautifully and continue to hold on to their bright colored flowers
in warmer climates.
WINTER JASMINE: If you want to create a mid-winter color

splash, consider the climbing winter jasmine, which is hardy in
zones 5 to 10 and blooms in January.
JELENA WITCH HAZEL: These curly, odd-shaped blooms have
a rich, copper color and can bloom as early as January. This plant
also is an orange-red color in autumn.
KAFFIR LILY: Also known as the Red River lily, these perenni-
als appear in the fall but can still bloom on mild days in the winter.
These plants prefer wet conditions.
WINTER VEGETABLES: Planting cabbage, spinach or swiss
chard can give you something fresh to eat through late autumn
and even into winter if you have a greenhouse or cold frame in
the yard.
Winter may be characterized by dreary landscapes, but plenty of
plant life thrives in spite of the chill.

59
COMMUNITY
partners
ACUPUNCTURE
Madison Acupuncture & Natural Health
111 S. First St., Suite 103, Madison
608-205-8596
www.madisonacu.com
Being healthy is
key to leading a
happy life. Madison Acupuncture & Natural Health understands
that every body is different and we are committed to tailoring treatments that are just right for
you. Our services include traditional Chinese
medicine modalities such as acupuncture, herbal
medicine and cupping, as well as PSYCH-K.
BODYWORK
Renu Massage and Day Spa
6401 Odana Road, #3, Madison
608-438-5342
renumadison.com
The licensed massage and bodywork therapists at Renu Massage
and Day Spa on Madisons west side all specialize in
Asian bodywork therapies while promoting organic
and sustainable living. The team of therapists strive
to achieve balance in each session using energy
work as well as other therapeutic techniques, including cupping therapy, aromatherapy and reiki.
For more information, visit renumadison.com.
BOOKS & GIFTS

Peaceful Heart
123 South Main St., Oregon
608-835-5288
www.peacefulheart.net
Peaceful Heart strives to offer
products and services that promote and enhance emotional
and spiritual well-being. We have many tools available in the form of books, CDs, classes, events and
speakers to assist in understanding what our emotional needs are as individuals. We also have a wide
selection of unique, fun and uplifting gifts including
jewelry, music, scarves, crystals and Angel Cards.
COMMUNITY
partners
60
BREAST CANCER
RETREAT CENTER
Breast Cancer Recovery
2800 Royal Ave., Suite 210, Madison
608-661-4178
www.bcrecovery.org
Breast Cancer Recoverys flagship program, Infinite Boundaries, includes
four-day retreats, designed and led by
breast cancer survivors for breast cancer survivors to begin healing on their
own. Women will participate in a variety of activities: Discussion groups address topics
such as dealing with difficult feelings and restoring ones sense of joy in areas such as sensuality
and sexuality; creative activities encourage selfexpression and include journaling, beading and
creating flags. Participants are also encouraged
to stretch their boundaries by learning a new
physical activity, such as yoga, nature walking,
kayaking and a mindful labyrinth experience.
Women in all stages are welcome to attend.
CHIROPRACTIC
Anunson Chiropractic, S.C.
8215 Plaza Drive, Suite B, Madison
608-829-2250
www.anunsonchiropractic.com
At Anunson Chiropractic, we realize
you have a choice for health care. So,
we make it easy for you to get in and
get the care you need without the
wait. From infants to the elderly, youll love our
gentle, effective approach to rebalancing the
body. Life is too short to suffer call us at
608-829-2250 we look forward to helping you.
COMPLEMENTARY &
ALTERNATIVE MEDICINE
Blessed Thistle, LLC
Madison: 6117 Monona Drive, Suite 3
Fond du Lac: 952 S. Park Ave.
Fox Lake: 205 W. State St.
608-620-5831
www.BlessedThistle.info
Blessed Thistle, LLC is dedicated to
bringing naturopathic and alternative medical care to the Madison,
Fond du Lac and Fox Lake regions.
Support our local

businesses in the
healthy living industry!
Carrie Decker, ND is a board-certified naturopathic physician who focuses on holistically treating

the cause of disease using treatment modalities
of clinical nutrition, botanical medicine, homeopathy, hydrotherapy and counseling. Common
conditions seen include womens health, gastrointestinal and liver disease and dysfunction, mental health, chronic fatigue, skin conditions, allergies and other chronic disease conditions.
DENTISTRY
Excellence in Dentistry
Drs. Hill, Sergeant, and Batchelor
Madison: 1001 N Sherman Ave 608-318-4350
Cottage Grove: 226 W Cottage Grove Rd 608478-2077
www.excellenceindentistry.com
Drs. Hill, Sergeant and
Batchelor invest the time
and care you deserve to
develop a customized treatment plan for your
overall health. Excellence in Dentistry believes the
mouth is the gateway to health and wellness. As
advocates in your team of health care providers,
we will assess your oral health to ensure you have
healthy gums, teeth, and bite, and most importantly, that you are proud of your smile!
Integrative Dental Solutions
N35 W23770 Capitol Drive, Pewaukee
Office: 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
office understands that every patient has specific
needs. Drs. Mahn and Shetty will even be happy
to work with your health care practitioner to help
you reach your goals.
Find out more information on

advertising your business in the
Natures Pathways
Community Partners Directory.
Contact: 608-320-9432
EQUINE ASSISTED ACTIVITIES

AND THERAPIES
Healing Horsemanship Foundation, Inc.
Nikki Cohen-Wichner, LMFT
Interstate Horse Center
2655 County Road BN, Stoughton
www.healinghorsemanship.org
Healing Horsemanship Foundation, Inc. is a 501(c)(3) charitable
community organization that supports Equine Assisted Activities
and Therapies (EAAT) and other nature-based
therapeutic and educational activities held at The
Forever Farm (aka Interstate Horse Center or
IHC). It was founded in 2007 in honor of the late
Marilyn Cohen, past financial director of Atwood
Community Center, who dreamed of a day when
nobody would be turned away from these services due to inability to pay. There is always a
need for volunteers; a few key current needs include board members and development staff,
grant writers, gardeners, landscape maintenance,
carpenters, mechanics and Horse Heroes.
FITNESS STUDIO
Fit Body Boot Camp Madison
5617 Odana Road, Madison
608-616-5695
info@fitbodymadison.com
facebook.com/MadisonFitnessBootCamp
www.fitbodymadison.com
Fit Body Boot Camp is Madisons
premier holistic fitness studio. We
combine short, intense workouts
designed to get you twice the results in half the
time, with holistic nutrition and lifestyle coaching
designed to coach and support you on your way
to sustainable and lasting fitness and health.
Schedule your complimentary Wellness Strategy
Session today!
FUNERAL SERVICES
Northwoods Casket Company
109 N. Lincoln Ave., Beaver Dam
www.NorthwoodsCasket.com
The Northwoods Casket Company plants
100 trees for every casket they build. Founders Jonas and Julie Zahn are
committed to plant 10 million trees in their lifetimes. All Northwoods caskets are handcrafted in
Wisconsin from locally grown and sustainably harvested woods. Caskets are finished with environmentally safe milk paints and natural oil finishes.
The company delivers caskets to every funeral
home in Wisconsin. Their casket and furniture gallery is located at 109 N. Lincoln Ave. in Beaver
Dam and displays a wide range of burial and cremation caskets and urns as well as art, furniture,
eco-friendly milk paints, and natural oil finishes for
sale. Wisconsin families can rest assured that,

when the time comes, a handcrafted casket provided by Northwoods Casket Co. will help in their
mission to create skilled jobs in Wisconsin, bring
craft back to casket-building, enhance personalization in funeral service, and of course, leave a
natural legacy by planting lots and lots of trees.
GIFT SHOP & EVENT CENTER

The Carriage House
Kathy Milanowski
119 S. Main St., Deerfield
25-220-6283
www.reikitransformations.com
facebook.com/Reiki.Transformations.com
Under one roof there is an array of gifts for your magical,
holistic and health needs,
plus a center for spiritual
growth. We are a cheerful, loving, compassionate
bunch who enjoy and embrace our connection
process with ourselves and creation. No matter
what our paths are, we are all learning to cherish
our own temple and we invite you to join us.
HEALING, GROWTH
& TRANSFORMATION
Choose Conscious Living
Kristine Gay, MS, LCSW and Barry Kerr, SA
608-345-3552 and 608-345-2470
www.ChooseConsciousLiving.com
Kristine and Barry have dedicated their personal and professional lives to growth and
spiritual transformation. Professionally, they
bring a heart-centered focus, with intuition
and spiritual guidance, to the many modalities they skillfully use. They each have over
30 years experience as transformational catalysts,
successfully assisting others to heal past traumas,
adjust to lifes challenges, and make decisions to
improve outcomes. They work with individuals,
couples, marriages, separations and co-parenting.
You dont need to be broken or sick to get
professional help. Call today. Dont let life pass you
by. Let Barry and Kristine compassionately guide
you through the inner landscape of your human
experience to create the life you want.
HEALTH & WELLNESS

Crystal Soul
Rev. Tina L. Miller
118 N. Main St., Suite 150, Pardeeville
608-429-9284
tina@crystalsoulhealing.com
www.crystalsoulhealing.com
Crystal Soul provides Reiki, crystal
healing and other types of energy
work in private, personal sessions. For
help with clarity, we provide crystal
and card readings. We are also available for various classes, group settings and other events.
Ministerial services also available. Contact Rev.
Tina Miller for more information!
Luminous Lotus Healing
Sonya Sullins, MBA, CRHP
6808 University Ave., Suite 115, Middleton
608-620-5171
sonyasullins@gmail.com
www.luminouslotushealing.com
At Luminous Lotus Healing, optimal health is within your reach!
You can improve sleep, relieve
pain and regenerate at a cellular
level and you can do it with all-natural and
safe approaches like the far infrared Amethyst
BioMat, Reconnective Healing, crystal healing,
intuitive readings, and even Divine Guidance
business coaching. Schedule your complimentary
wellness consultation today!
HOLISTIC NUTRITIONIST
Clean, LLC
Jamie Weber, Holistic Nutritionist, MS, RDN,
CD, CLC
608-535-4846
Jamie@weightlosslacrosse.com
www.weightlosslacrosse.com
Jamie Weber has a holistic approach
when looking at health and nutrition. She gathers information using
an integrative nutrition history form,
systems survey form and verbal information shared
during the sessions to formulate the best nutrition
recommendations. She has helped individuals with
weight loss, blood sugar management, headaches/migraines, heartburn and more.
HOLISTIC PET PRODUCTS

& MEMORIALS
Your Pets Forever
Kristine Leaver
920-887-2642
www.yourpetsforever.com.
www.lifesabundance.com/kris
Your Pets Forever is the place to go
for holistic pet food and treats, supplements, grooming and dental
products! These are free from parabens as well as artificial colors and flavors.
Choose only the best for your new puppy or kitten! Our website provides an updated list of all
pet food recalls, articles for the care and training
of pets, and personalized memorial items as well
as a grief support page. Enjoy the convenience of
online ordering and home delivery, knowing that
all our Lifes Abundance pet products are formulated by Dr. Jane Bicks, DVM, with the highest
standards for quality and effectiveness.
61
HOLISTIC PET SERVICES

& SUPPLIES
Tabby & Jacks
2970 Cahill Main, Fitchburg
608-277-5900
www.tabbyandjacks.com
Tabby & Jacks mission is to provide healthy and safe food, quality accessories, and holistic pet
services at a fair price with your
pets best interest at heart. Tabby & Jacks carries
only the best and most biologically appropriate
products; all foods must pass a nutritional test,
with no corn, wheat, soy or animal byproducts.
They also offer holistic grooming and the Madison areas only holistic doggie daycare, focusing
on the dog as a whole, exercising the mind and
body; they learn basic commands throughout the
day, have constant staff supervision and interaction, and maintain small group sizes of no more
than 15 dogs per day.
HOLISTIC PSYCHOTHERAPIST
Jennifer M. Warner, LPC
660 W. Washington Ave., Suite 308, Madison
608-251-6590
facebook.com/jenniferwarnerholistic
www.jmwassociatesonline.com
Jennifer M. Warner, LPC, is a holistic psychotherapist. Her passion is to empower individuals,
couples and families to call upon their personal
strengths to create mental, emotional, physical
and spiritual balance in their lives. It is through
the combination of talk therapy and experiential
approaches that she assists each of her clients to
go more deeply into their own process. Jennifer
is also a certified equine assisted psychotherapist
and specializes in working with women and in
eating disorders.
HOLISTIC
RELATIONSHIP THERAPY
Nikki Cohen-Wichner, LMFT
NikkiCohen-Wichner.com
Disconnected relationships are at the core of
many personal, family and professional problems. Nikki Cohen-Wichner, LMFT, is a licensed
marriage and family therapist specializing in nature-based animal-assisted therapy with an emphasis in equine facilitated psychotherapy. She
finds true joy in helping others connect to their
authentic selves through relationships with animals and nature, and believes when one is selfaware and at peace with self, relationships evolve
on a healthier path. Nikki works with individuals,
couples, families and organizational leaders and
staff in private, group and retreat formats. Intensive programs that integrate camping and farm
life can be individually designed.
62
HOLISTIC WELLNESS
Wellness Holistic Odyssey
608-215-9345
www.wellnessholisticodyssey.com
Wellness Holistic Odysseys life
coaching uses proven and tested
clinical exercises to help you become self-mastered in your life.
Learn to master your life in parenting, self-parenting, relationships, weight and
more. Gentle coaching over the phone with the
use of clinical exercises are 100 percent guaranteed to get the results you are looking for when
you do the work.
HOME VET EUTHANASIA

Journeys Home Pet Euthanasia LLC
608-347-1897
www.JourneysPet.com
Dr. Katie Hilst provides gentle,
compassionate pet euthanasia
in the privacy of your home,
seven days a week. She serves
communities within an hour radius of Madison.
She will take your pet for cremation if desired.
Phone consultations are welcome and free. Her
Journeys Pet Quality of Life Scale is available at
www.JourneysPet.com. She can be reached at
608-347-1897.
more. Ken-Adi Ring, CH, CI, LMT consulting hypnotist, offers an opportunity to be free of addictive habits and behavioral issues to change your
life! Ken is the only NGH certified instructor in
Madison. Ken-Adi is an NGH certified instructor,
Licensed Massage Therapist and Reiki master
teacher. Mr. Ring uses all modalities to also treat
pain, tension and stress. For more information
and to book a session, contact Ken-Adi at 608256-0080 or visit wellife.org.
LASER THERAPY
Laser Therapy Center
1000 Hwy. 13, Suite 15, Wisconsin Dells
608-697-0355
www.lasertherapycnterllc.com
Laser Therapy Center is a
business designed to help
people with chronic pain,
sports injuries, wounds and repetitive injuries.
The laser energy increases circulation, drawing
water, oxygen and nutrients to the damaged areas. The center does auriculotherapy to help
people with all kinds of addictions, including
smoking, alcohol and drugs. Auriculotherapy is
also done to help with weight loss, insomnia,
stress, depression, anxiety, ADD, ADHD and many
more issues. Laser therapy is a virtually side effect-free and nonaddictive treatment that provides dramatic results.
LIFE/BUSINESS COACH
HYPERBARICS
Integrative Hyperbaric Centers
6200 Nesbitt Road, Fitchburg
608-278-4268
www.wisconsinhyperbarics.com
www.californiahyperbarics.com
Integrative
Hyperbaric
Centers for the improvement of autism, traumatic brain injury, and many other diseases and
disabilities. The Integrative Hyperbaric Centers
are multi-disciplinary rehabilitation centers for hyperbarics, biomedical, therapy and care for families with special needs. We offer a collaboration
of therapies and home programs to produce
maximum results.
HYPNOSIS & MASSAGE THERAPY

Tri-Unity Wellife Associates
629 Spruce St., Madison
608-256-0080
kenadiring@gmail.com
wellife.org
Tri-Unity Wellife offers Karing hypnotherapy for individuals and groups
looking to overcome addiction disorders and phobias including: smoking
cessation, weight loss, sleep deprivation and
Forward Motion LC
Don Neviaser
Certified Life Coach and
Award Winning Author
608-695-8791
www.ForwardMotionLC.com
www.Facebook.com/AttitudeandPerspective
As a certified life coach and award-winning author, I specialize in helping people connect, or reconnect, with their true self so they can live more
in line with whom they really are and know the
power and beauty of thinking, feeling, acting and
speaking from true center.
Work Harmony Consulting
Ron Urban
608-535-2906
workharmonyconsulting@gmail.com
www.workharmonyconsulting.com
Life can be
stressful and
rob our joy,
peace and life direction. But discontentment, despair and discouragement can be overcome.
Hope: Reach out and grab it! Work Harmony
Consulting provides intuitive guidance to find life
direction and happiness; healing and awareness
of underlying causes of stress; assistance in identifying strengths, talents and passions; relational
and workplace troubleshooting; and more.
MASSAGE THERAPY
Image Massage Therapy
Daren Pagenkopf, LMT
222 N. Midvale Blvd.,Suite 24, Madison
608-576-1105
www.imagemassagetherapy.com
Bringing the spirit of Aloha
to the Madison area. Specializing in Hawaiian Lomi Lomi massage, signature stone massage and sacred abdominal therapy
treatments, which fully honor and respect the
body, mind and spirit as a trinity that cannot be
separated in a person. Thus, for the greatest relief,
rejuvenation, healing and peace, it is essential to
address all three together as a whole. When one
aspect is out of alignment, an entire life can be out
of balance. It is our wish that when you depart,
you feel as if you have been remade and reborn,
filled with a renewed vigor and a sense of your
true inner spirit, beauty and strength.
MEMORIAL PET SERVICES

Memorial Pet Services, Inc.
4319 Twin Valley Road, Suite 15, Middleton
608-836-7297
www.memorialpetservices.com
Memorial Pet Services is a leading-edge pet funeral home providing the highest standards of
aftercare and cremation services to pet parents
and veterinary practices in southern Wisconsin.
Our professional and compassionate staff can
help you with pre-planning for your pets aftercare, throughout the cremation process and with
emotional support when healing from your loss.
NATURAL PET SERVICES

& PRODUCTS
Salon Fido LLC
1807 Main St., Cross Plains
608-798-4464
www.salonfido.net
Salon Fido prides itself in promoting
the health and well-being of your
companion animals. Our salon offers full service grooming for dogs and cats in a
personal atmosphere. Our retail area provides
nourishing foods, wholesome supplements and
delicious treats as well as organic toys. We regularly participate in continuing educational programs in all areas of the pet health care industry. It
is our goal to help educate and empower you to
be your pets best advocate. Through the services
we offer and the products we provide, we hope to
enhance that special relationship you share with
your pet. For appointments or more information,
please call us at 608-798-4464. Please visit our
website and check out our Facebook page.
NATURAL SALON & WELLNESS

Chrysalis Hair and Body
111 S. First St., Madison
608-217-1741
Chrysalis Hair and Body is a beautiful sanctuary located in the heart
of Madison. The studio provides a
contemporary salon environment without overwhelming exposure to heavily fragranced styling
products and harsh chemicals. Chrysalis also offers a variety of health and wellness services and
support for up-and-coming professionals in this
field. Come spend time with us, and bring out
the beauty you were born with.
ORGANIC FOOD MARKET

Driftless Depot Organic Market, Deli & Cafe
140 S. Winsted St./Hwy. 23, Spring Green
(next to the railroad tracks)
608-628-1001
www.driftlessdepot.com
Open Tuesday-Sunday
Mindfully sourced, quality, organic
and locally farmed foods. International gourmet specialties, sandwiches, soups, espresso, wines,
microbrews, gelato, custom picnic
baskets, gift baskets and local artists creations.
Fresh Wisconsin trout dinners every Friday
RSVP by Thursday. Discover what is in season!
ORGANIC SALON & SPA

Divine Body and Styles Organic Salon
& Spa
608-242-4247
divinebodyandstyles@gmail.com
www.divinebodyandstyles.net
We strive to find
professional beauty
products that are made with as many organic,
natural and eco-friendly ingredients safe for
you and us! We only get one body and one
earth, so its time that we are all conscious of
what we are doing to both of them with the
products we use!
ORGANIZING
The Organizers
Jeanine Hanson
608-441-8795
jmhanson@chorus.net
www.EasyHomeMakeovers.com
Create the home you
have always wanted. Bring comfort, beauty and
serenity back to your life. Its easier than you
think! We offer many solutions for your home
makeover using feng shui, organizing and decorating. Dont make expensive new purchases un-
til you see what can be fashioned with the furniture and accessories that you already own!
RECONNECTIVE HEALING
Reconnective Healing
Peggy Bong
608-886-4111
reconnectingac@gmail.com
Peggy Bong is the owner
of Reconnecting All
Creatures and will be scheduling appointments at
Natural Health Works, 201 E. Verona Ave., Verona. Peggy has always had a passion for helping
animals and people with their health and wellness, relying on different healing techniques.
Once she heard about Dr. Eric Pearl and The Reconnection, she knew this was what she has
been looking for. Peggy is trained as a practitioner in Levels I/II and Reconnection Level III. Peggy
has also received advanced training for Reconnective Healing with animals. Peggy has a compassionate nature and generous spirit, and enjoys
helping clients feel the benefits of Reconnective
Healing. Peggy is both calming and intuitive with
animals and enjoys working with all animals.
Please call to schedule your private appointment.
REIKI TRAINING
The Carriage House
Kathy Milanowski
119 S. Main St., Deerfield
425-220-6283
www.reikitransformations.com
facebook.com/Reiki.Transformations.com
Reiki Master Kathy Milanowski is a Certified Reiki
Practitioner, Reiki Master/
Teacher of Usui Tibetan Reiki,
Karuna Reiki, Ra-Sheeba Reiki and other healing modalities. She offers classes and internship
programs in her teaching facility. Certification
program resources from the ICRT, International
Center for Reiki Training.
RETREAT CENTER
Holy Wisdom Monastery
4200 County Road M, Middleton
608-836-1631, ext. 100
retreats@benedictinewomen.org
www.benedictinewomen.org/retreats
Holy Wisdom Monastery provides a peaceful setting ideal for
personal and group retreats,
meetings, weddings, memorial services, concerts,
prayer, worship, nature walks, tours, volunteering
and much more. The monastery building is one of
the greenest buildings in the country and sits on
100 acres of restored, native prairie overlooking
Lake Mendota. Holy Wisdom is open and welcoming to all. Come for an afternoon, day or longer!
63
SHAMANIC ENERGY HEALING

Reconnect Spiritual Sanctuary
Julie Hogan
112 S. Spring St., Suite 1, Beaver Dam
920-342-8955
www.reconnectspiritually.com
Reconnect Spiritual Sanctuary is
owned and operated by Julie Hogan. Her studio offers shamanic energy healing in the traditions of the
ancient Inca, guided meditation,
and various classes and ceremony
helping to reconnect to your souls journey. Take
time to reconnect. Come away to a quiet place
and rest for a while.
SKIN CARE
Qet Botanicals
P.O. Box 32, Cross Plains
608-630-4393
www.qetbotanicals.com
facebook.com/qetbotanicals
Qet Botanicals was born out of the
need for fresh and effective care
for our face, body and hair
without the use of toxins, synthetics, harmful chemicals or preservatives. We arent beauty brokers; were formulators
and purveyors of premium, personal care products. We handcraft our 100 percent natural formulas without a single drop of synthetic chemicals. Proudly formulated, manufactured, filled
and shipped in Cross Plains.
SPIRITUAL AWAKENING
Rooted Spirit, LLC
6670 University Ave., Suite 102, Middleton
608-220-0406
Sony2u@frontier.com
www.rooted-spirit.com
Sonya Theis, a certified consultant
in Spiritual Response Technique,
offers spiritual clearing sessions
and dowsing classes. A clearing is accomplished
by dowsing (use of a pendulum) and specialized
charting. The goal is to help you shift out of the
feelings of being stuck in areas of your life by replacing negative feelings, programs or blocks
with positive thoughts and energies.
whitedoor, llc
(previously TIBIA IntuAction Institute)
6225 University Ave., Suite 208, Madison
608-238-7328
www.whitedoor.org
Discover whats behind the
whitedoor the journey of
awakening to the inherent
perfection of who we are. By exploring and testing self-imposed agendas/restrictions that limit
64
the experience of joy and fulfillment, individuals

are empowered to make choices that can transform their lives. whitedoor offers support through
individual sessions, workshops, intuitive training,
retreats and essential oils.
SPIRITUAL CENTER
MiraclesOne Center for a Course in
Miracles
621 N. Sherman Ave., Suites B7/8, Madison
608-318-4444
www.miraclesone.org
MiraclesOne provides support
with practicing the principles
of A Course in Miracles.
Through our classes, individual
sessions, retreats, books and online resources, our
students reap the benefit of experienced and wellknown ACIM teachers. Learn to deal with your everyday life with a sense of peace, love and joy.
SPORT & SPINE CENTER

Sport & Spine Physical Therapy
Joe Steingraeber, DPT, OCS
4343 East Towne Way, Madison
608-665-2859
www.sportandspineclinic.com
Sport & Spine
Physical Therapy prides itself
on providing one-on-one patient-centered care.
We are made up of a team of skilled manual and
exercise specialists who promise to educate you
and make you and your recovery a priority during
each treatment session. We offer a level of expertise that leads to results and healthy living.
WEIGHT LOSS &

WRINKLE TREATMENT
Madison Body Sculpting
2711 Allen Blvd., Suite 102, Middleton
Located inside of the Harbor Athletic Club
Wellness Center
608-514-2843
www.madisonbodysculpting.com
Madison Body Sculpting is the
nonsurgical, pain-free body contouring solution to stubborn fatty
areas that dont respond to exercise. Smooth, shape and contour
the body. Our Lipo Laser and Velaslim treatments
release fat into the bodys natural cleansing process. Great for targeting troublesome areas with
a safe, nonsurgical treatment.
COMMUNITY
partners
WELLNESS COACH
Nostalgic Nutrition & Well-Being
Emily Niesen, Holistic Health, Nutrition and
Wellness Coach
608-438-6570
emilysb.niesen@gmail.com
nostalgicnutrition.com
Emily Niesen,
Holistic Health,
Nutrition and
Wellness Coach, CHHC, owner of Nostalgic Nutrition & Well-Being, loves to share her knowledge of health and wellness in hopes she can
transform the world into a healthier and happier
place in a holistic way. Emily believes that everyones health is unique; thus, in order to get out of
their rut of fad diets, exercise plans and support
groups, they need an accountability partner to
help them create realistic goals that they can
reach while creating lifestyle habits along the
way.
Want to find out if one conversation could
change your life? Contact Emily and Nostalgic
Nutrition & Well-Being on her website, www.
nostalgicnutrition.com, or locate her on Facebook. You may also email her to sign up for an
initial consultation; sign up for her free monthly
newsletter at emilysb.niesen@gmail.com.
WELLNESS EDUCATOR
The Lavished Life
Pramela Thiagasen
715-496-0079
lavishedeo@gmail.com
As an essential oil therapist, Pramela works with
clients beyond aromatherapy and uses essential
oils produced to work with the bodys organic
chemistry to bring about balance. With this modality, the aim is to bring body systems into balance through the use of therapeutic plants, ultimately resulting in a level of cellular wellness that
boosts immunity, corrects health disorders, and
reduces stress, inflammation and toxins. Lavished
Essential Oil therapy offers onsite essential oil consults, essential oil therapy sessions and ongoing
guidance on the safe use of therapeutic-grade
essential oils. Make an appointment via email at
lavishedeo@gmail.com or text 715-496-0079.
Find out more information on

advertising your business in the
Natures Pathways
Community Partners Directory.
Contact: 608-320-9432
communityCALENDAR
Tuesdays 7-8 p.m.
Meditations for Daily Life
Are you interested in taking your meditation practice to the next level? Meditations for Daily Life will
provide you with the commentary on the daily meditation practice followed by thousands of Kadampa
meditation practitioners, Lamrim. Classes taught
by our Resident Teacher, Gen Kelsang Gomlam.
Everyone is welcome! Drop-in; cost: $10. Location:
Kadampa Meditation Center Madison, 1216 S. Park
St. For more information, call 608-661-3211 or visit
www.MeditationInMadison.org.
Wednesdays and Fridays Noon-12:30 p.m.
Walk-In Meditation
Take 30 minutes in the middle of a busy weekday to
let go of stress and tension, and experience an inner
stillness and sense of well-being. Meditation brings
our focus down to our heart, where we can experience our own inner peace, which is always there.
Everyone is welcome to attend these guided meditations. They are suitable for everyone, regardless of
background or experience. Drop-in; free. Location:
Kadampa Meditation Center Madison, 1216 S. Park
St. For more information, call 608-661-3211 or visit
www.MeditationInMadison.org.
Friday, Dec. 5 5-8 p.m.
German Style Christmas Market
For your holiday table and gift giving, join us at our
market to find unique baking and cooking ingredients; custom food gift baskets with free wrapping;
local and organic meats, sausages, cheeses and
produce; and one-of-a-kind artisanal gifts. Sit by
the fire on the patio or inside! Featuring the Marty
Busch Band. Location: Driftless Depot, 140 S. Winsted Street, Spring Green. For more information, visit
www.driftlessdepot.com or call 608-628-1001.
COMMUNITY
calendar
advertiserDIRECTORY
43/90 North Earth Gifts 38

Anunson Chiropractic 49
BioMat 4 Autism 17
Blessed Thistle, LLC 19
Breast Cancer Recovery31
Choose Conscious Living 28
Chrysalis Hair and Body LLC 66
Clean, LLC 37
Crystal Soul 8
Divine Body & Styles Organic Salon & Spa 23
Driftless Depot 38
Excellence in Dentistry 10
Fit Body Boot Camp Madison11
Forward Motion for Life! 43
Healing Horsemanship 14
Holy Wisdom Monastery 9
Saturday, Dec. 6 7 p.m.-9 p.m.

Sunday, Dec. 14 10 a.m-1p.m.
Reiki Share/Circle
Join Reiki master/teacher Kathy Milanowski for a
share/circle. These shares are open to the public. This
is a bimonthly event, every first Saturday evening
and third Sunday morning. Healthy snacks provided.
Cost: $10. Location: Carriage House, 119 S. Main
St., Deerfield. For more information, call 425-2206283 or visit www.reikitransformations.com.
Saturdays, Dec. 13, 27 7-9 p.m.
Sacred Circle of Journey
A monthly event every 2nd and 4th Saturday evening with Theresa Johnson at the Carriage House,
119 S. Main St., Deerfield. The space is set up for
shamanic journeying, used for healing and guidance. This circle is open to men and women. Cost:
$10. For more information, call 425-220-6283 or
visit www.reikitransformations.com.
Sunday, Dec. 14 and the second Sunday of
each month through April 10 a.m.- 4 p.m.
The Course in Conscious Living (2014-15)
A commitment to this group will change your life!
Join Barry Kerr and Kristine Gay in learning the art of
awakened living as a conscious creator of your own
life. Master your thoughts and emotional experiences
to create higher vibrations of joy, love, inspiration and
happiness. Attract friends, partners and experiences
that enhance your life. This deeply experiential as well
as educational opportunity will facilitate the birth of
new possibilities in your life, at the same time releasing old wounds, patterns and limitations that keep
you stuck. Led by Barry and Kristine, you will find a
safe environment for like-minded individuals who
want to learn the art of conscious living together.
For more information, go to www.chooseconsciousliving.com/workshops.htm. You can call Barry at 608345-2470 or Kristine at 608-345-3552 to ask questions. Enrollment is limited. Register by Oct. 31 for the
early bird rate of $600 for the six-month course; $700
thereafter. Credit card, check or cash accepted.
Image Massage Therapy 44

Integrative Dental Solutions 66
Jennifer M. Warner, LPC 24
Journeys Home Pet Euthanasia 15
Laser Therapy Center41
Luminous Lotus Healing 45
Madison Acupuncture and Natural Health 47
Madison Body Sculpting 15
Madison Manual Medicine 19
Memorial Pet Services41
MiraclesOne Center 57
Nikki Cohen-Wichner LMFT 26
Northwoods Casket Company 52, 14
Nostalgic Nutrition & Well-Being 8
Peaceful Heart Gifts & Books 16
Peggy Bong Reconnective Healing 44
Qet 45
Sunday, Dec. 14 12:30-5:50 p.m.

Drum Making Workshop
Learn to craft your own 16 ceremonial hand drum.
A variety of animal hides will be available to choose
from, and you will be taught the medicine gifts of
each animal spirit plus how you can use it for meditation and healing. Cost: $175. To register, contact
julie@reconnectspiritually.com or call 920-342-8955.
Thursday, Jan. 29 4 p.m. through Sunday,
Feb. 1 2 p.m.
Earth Medicine Wheel Training Course
Begin your journey through the Medicine Wheel in this
course in Shamanism. This is a four part course that will
bring you full circle through one year and each direction. We start in the south direction, a place of your
physical state and the start of discovering a new way to
see the world. You will learn the core teachings passed
down through ancient medicine traditions from Peru
and Native American Indian nations and apply them
to your life path. Release what no longer serves you
with the help of archetypes and an understanding of
your own healing path by standing in your light. You
will also begin to create your own medicine bundle or
Mesa, learning to use stone medicine. Ceremonies and
working in nature teach you the ways of plant & animal
medicine. Creation and Spirit are waiting to teach you,
just listen! Cost: $500 each direction. Meals included,
local accommodations available. Location: Reconnect
Spiritual Sanctuary, 112 1/2 S. Spring St., Suite 1, Beaver Dam. Email Julie@reconnectspiritually.com or call
920-342-8955 for reservations.
West direction - May 14-17
North direction - Aug. 20-23
East direction - Nov. 12-15
Advertise your event in the
COMMUNITY CALENDAR
$20 per entry (advertisers)
$50 per entry (non-advertisers)
877-479-7209
info@naturespathways.com
Reconnect Spiritual Sanctuary11

Renu Massage Day Spa 30
Rooted Spirit LLC 22
Salon Fido, LLC 17
Sport and Spine Clinic31
Tabby & Jacks 57
The Carriage House 18
The Lavished Life 36
The Organizers 18
Time to Thrive Coaching 48
Tri-Unity Wellife, LLC 50
UpShift 40
WellExpo 3, 68
Wellness Holistic Odyssey 32
Wisconsin Integrative Hyperbaric Center 3
Work Harmony Consulting 56
Your Pets Forever 37
65
fresh herbs, free SUNshine!
Available by appointment
www.chrysalishairandbody.com
111 S. First St. Madison, WI

66
608-217-1741
Interested in
advertising?
itted
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'r
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u
to helping yo
W
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Call 877-479-7209 or
email info@naturespathways.com
to learn more!
WHERE IS YOUR
Healthy Place?
Be inspired to find it
at the Well Expo.
HEALTHY LIVING FOR WOMEN
JAN. 23-24, 2015

Monona Terrace
WellExpoMadison.com
Free Fitness Classes
Health Screenings
Spa Services
Seminars
Demonstrations
100+ Health
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Giveaways
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Integrative Hyperbaric Centers

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December 2014 | Natures Pathways

6 LETTER FROM THE TEAM

10 Mouthguards: Are they really that important?

13 Who is the modern Shaman?

22 Winterizing your skin with tips from a pro!

43 Provide that which you seek from others

LETTER FROM THE TE

Great green gifts!

Connect with us!

OMARS TOUCH THERAPY

ow is everyone doing on the 60-day challenge? Were

Its too cold outside.

Last winter gave us a new definition of Wisconsin chill. Some

Schedule a free initial consultation with me today!

Natures Pathways | December 2014

Holistic Health, Nutrition & Wellness Coach

I am assuming you are an adult if you are reading this article, so

Experience the peaceful beauty of winter at Holy Wisdom Monastery

Take time for yourself with an overnight retreat

Schedule a group retreat, breakfast, lunch or dinner

Visit benedictinewomen.org for more information.

Email retreats@benedictinewomen.org to schedule

4200 County Road M Middleton, WI 53562

December 2014 | Natures Pathways

magine what it would be like if you

Need a night guard?

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Call us today for a

Natures Pathways | December 2014

General and Family Dentistry

tooth loss. Mouthguards also safeguard

There are three types of

Stock mouth protectors are preformed

Boil and bite mouth protectors also can

Who needs a mouthguard?

Mouthguards should be used by anyone,

Transform your life

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Jen is down over 50+lbs,

Twice the Results, 1/2 the time

he holiday season can be particularly stressful for people

How do you experience these firsts and

First: Acknowledge and accept. Acknowledge to yourself that

Natures Pathways | December 2014

he title Shaman brings to mind many things, such as the

ripple effect continues, relationships shift for the modern Shaman

Natures Pathways | December 2014

We live in a fast-paced society, and its never been more important

Increase your mood

There is nothing better than pure sunshine to make a person feel

According to wellness expert Ann Kulze, M.D., the rhythm and

Eat real food

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Nature's Pathways Dec 2014 Issue - South Central WI Edition

Nature's Pathways Dec 2014 Issue - South Central WI Edition