Traditional Roots Healthcare

December Newsletter

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Welcome to December!

Hope everyone had a great Thanksgiving, and has survived the transition from fall into winter. As we look back at this year, we at Traditional Roots Healthcare, are grateful for the support of our family, friends and community members.

We have come a long way since we founded the organization this April, and we look forward to 2016 as we continue to strengthen our community relationships and strive to create a wider footprint for outreach and support.

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Holiday Gift Cards Available

Looking for a unique gift this year? Traditional Roots Healthcare is offering holiday gift cards for all your wellness needs this year!

Whether you're just looking to jumpstart your new years resolutions or simply find better ways for "me time" and wellness, check us out for our full list of acupuncture and holistic care services available.

Email us today!

Plan For A Health Holiday Season

The holidays are meant to be just that – holidays – but a lot of people find this time of year more stressful than wonderful. Worries about family dynamics, party preparation, and overeating can often overshadow enjoyment and turn the season from jolly to dreary.

  • Plan some “me-time” in your daily calendar. Maintaining your foundation of healthy habits is especially important over the next few weeks. Don’t look at these basic self-care habits as optional.
  • Eat well and don’t skip the “good for you” stuff. Limit your caffeine, sugar, fat and alcohol, while indulging in lean protein, fruits, veggies and whole grains. Don’t forego the “good stuff” to indulge in the “all-the-extra-stuff.” Consider planning your menus and make things ahead to store in the freezer.
  • Be active. Whether you do it all at once or in small increments, make physical activity part of your daily calendar. Doing less is better than doing nothing at all.
  • Get enough sleep. Adequate sleep will help you maintain your weight, your emotional wellness and your health. If you have a difficult time getting to sleep, limit your caffeine intake after lunch and give yourself some down-time to relax before bedtime.

Holiday Parties
By following the healthy tips below, you will be on your way to enjoying all your holiday parties, while also staying in control of your eating. For example:

  • Do not leave the house on an empty stomach – it promotes overeating.
  • Avoid standing near the food table, a sure-fire way to overindulge.
  • Make socializing your top priority; conversation will keep you occupied and away from the food.
  • Limit your drinking; alcohol increases hunger and lowers willpower.
  • Offer a low-calorie alternative; for example, if you have volunteered to bring a dessert, bring fruit rather than a cheesecake.
  • Listen to your stomach; reduce your portion sizes and stop eating when you feel satisfied rather than stuffed.

Cooking and Baking
If you are the one hosting, use that to your advantage! There are a number of healthy online resources for recipes and cooking, that include more gluten free, low sugar, and vegan alternatives to more traditional recipes.

Check out Simply Organic or the Paleo Diet more ideas for healthy recipes!

Cocktails and Beverages
Before you reach for the eggnog, remember that some mixed drinks may have as many calories as a dessert. It’s okay to indulge in some holiday spirits, but keep the following suggestions in mind:

  • Pace yourself; drink water or seltzer between drinks. The more you drink, the more the temptation to snack increases.
  • Try sparkling water with lemon.
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Post Holiday Cleanse - Try Juicing!

Thinking of getting a jump start to the new year? Or feeling the need to regain balance after the holiday season of high carb, high sugar type foods?

Try a gentle approach to cleanse or detox by incorporating whole food juices into your daily/weekly diet. This can be in combination with a lot of high quality protein and antioxidant powders available at most co-ops and health food stores.

The juicing and smoothie craze has been going strong for some time now, and doesn’t show any signs of slowing. If you haven’t jumped on board yet, you might be wondering what the fuss is—how much can a glass of green liquid really do for you?

Quite simply, a lot.

Still need convincing? Consider Kris Carr, who was diagnosed at age 31 with an extremely rare and incurable stage IV cancer. Given an imminent expiration date and advised to have a double organ transplant, Kris decided instead to turn to food as medicine. By adopting a plant-powered diet—including tons of juicing and smoothies—she was able to boost her immune system and increase her longevity, sans surgery. Ten years later, she’s not only surviving, but thriving.

So if a little glass of green liquid can fight back this powerfully against cancer, just think what it can do for the rest of us! By incorporating the vitamins, minerals, antioxidants, and phytochemicals of juices and smoothies into your diet, you’ll find that you sleep better, think more clearly, have more energy, and get sick less frequently.

Plus, it doesn’t even need to be a daily habit—just adding a juice or smoothie a few times a week is enough to make a difference. Of course, most of them are so tasty you’ll probably be craving them more often!

Here's a great example for an easy juice recipe:
  • 2 large cucumbers
  • A big handful of kale
  • A big handful of sprouts (sweet pea sprouts are great!)
  • 4-5 celery stalks
  • 1-2 broccoli stems
  • 1 pear (or apple)
  • 1 small piece of ginger


Check out Wellness Today for more great ideas.

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Natural Treatments for Seasonal Affective Disorder

Light is important for all living things. Less light brings hibernation naturally. During fall and winter the lack of light causes about 20% of people to experience Seasonal Affective Disorder (SAD). In northern latitudes incidence can be up to 10%. Closer to the equator it drops to 1-2 %.

First reports of SAD appeared in the 19th Century, but it was not until 1984 that it surfaced in psychiatry. Seasonal Affective Disorder, a type of depression reoccurring at specific times of the year, is still frequently misdiagnosed. Most commonly, the onset of depression begins in September through November, and lessens in March through May. SAD affects men, women, children, and even pets.

St. John’s Wort is useful in treating Seasonal Affective Disorder (SAD). Other helpful natural remedies for SAD include color, sound, homeopathy, flower essences, and essential oils.

Warm colors of yellow, orange, and red stimulate mood in color baths, lighting, room decor and clothing. These same colors in food provide anti-oxidants that reduce the effects mood swings brought on by allergies. Other research has found that using a negative air ionizer to lessen indoor allergies helps reduce mood swings.

In classical homeopathy, using cell salts of Mag Phos, Kali Phos, or Nat Mur, offers relief from depression, depending on symptoms.

The flower essence of Mustard lifts the shadow of gloom from the light and joy of life. Jasmine essential oil is anti-depressant and euphoric. It stimulates beta brain wave activity as measured by EEG.

You might also enjoy using citrus oils that stimulate the autonomic nervous system, such as lemon.

It's always suggested to get outside and walk and laugh more. You’ll get mood lifting exercise, walking just 20 minutes at noon, even on dark days. This also supplies enough natural light to stimulate the pineal gland to set your body clock, and promote vitamin D production in skin.

Laughing always stimulates endorphins; those are the neurotransmitters that make us feel good!
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Make Your Year End Donations Today!

We are dedicated to serving communities affected by acute and chronic trauma and distress and we need your help!
  • Schedule Your Donation Today: Visit our Fundraising page and donate your end of year gift!

No donation is too small and ALL recommendations for patient engagement are appreciated. Our organization relies on the generosity of individuals like you. Help us create a sustainable foundation for ongoing outreach!

Without these donations serving these populations would not be possible. Our bodies are truly amazing when they are given the support they need.

Corporate Matching Gift Plan
Many employers will match your gifts to charitable organizations, thus doubling your contribution. Contact your Human Resources Department and request a corporate matching gift application form. Complete the form and mail it to us with your check.

Donations in any amount goes along way!

Schedule Today

Schedule online, by phone or email
~ walk-in's welcome ~

165 Dunlap Street N
St. Paul, MN 55104


Annie Lund - Mon, Wed, Fri
Sophia Bouwens - Habla Espanol - Tue, Thur
Valerie Overby- Wed - Sat

Online Scheduling

Acupuncture Services Offered

  • Ear Acupuncture uses specific ear protocols, typically 5 needles per ear. Suitable for adults and children/young adults. A great non-verbal and introductory approach to care!
  • Community Style Acupuncture Treatments are treatments is a community setting and typically use points on the head/ears, hands and lower limbs.
  • Individual Acupuncture Treatments are private 60 minute treatment and can include cupping, tuina, gua sha, essential oil, tuning fork, and electro-stimulation therapies as part of the treatment. Individual Acupuncture treatments also include an in-depth treatment plan including lifestyle, herbal consult, and dietary recommendations.

Additional Holistic Options

  • Cupping Treatment (lymph, circulation, and soft tissue techniques)
  • Dietary Guidance
  • Essential Oil Treatments
  • Guided Meditation
  • Gua Sha (increases lymph, shown to reduce fever)
  • Herbal Remedies
  • Lifestyle Guidance
  • Magnet Therapies
  • Acupressure Treatments
  • Tuning Fork Treatments
  • Tuina Treatments (soft-tissue work/traction techniques)
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Our Mission

Traditional Roots Healthcare is a Minnesota based, 501c3, non-profit dedicated to heal, strengthen and empower through traditional medicine.

Our vision is to organize sustainable, safe, and culturally diverse healing spaces that incorporate elements of traditional medicine such as, acupuncture, herbal medicine, dietary and lifestyle guidance. Especially for underserved communities affected by acute, chronic, secondary and generational trauma.

Our goals include:

  • Offer services to groups such as: Veterans, American Indians, refugee, and victims of assault and natural disaster
  • Stay true to patients’ cultural traditions
  • Provide support and relief during natural disasters and community suffering
  • Educate communities with traditional medical techniques to empower them through life’s journey
  • Serve underserved communities​

Your Treatment Counts!

Price breakdown and how it helps us serve those in need:

  • Any payment above and beyond the sliding scale fee for treatment is considered a donation and tax-deductible.
  • For example, by purchasing a treatment for yourself at $55, allows us to provide 3 community style treatments or 1 individual acupuncture treatment.

Our organization relies on the generosity of individuals like you. Without these donations serving these populations would not be possible. No donation is too small and ALL recommendations for patient engagement are appreciated. We are amazed by what acupuncture has done for us, and what we have witnessed it do for others. We hope to spread our excitement for oriental medicine and its 4,000 years of history. Our bodies are truly amazing when they are given the support they need.

Thank you in advance for your assistance and generosity!