St. Croix Acupuncture

11/04/2025

St. Croix Acupuncture has a subletter space available January 1, 2026. Please see the details below along with images of the space and let us know if you or anyone you know has an interest in checking it out.

The ideal subletter need not be a complimentary health practitioner, as the space is suitable for many office professions. Please let us know any questions or other input you might have about the space or anything else.

Cheers!
Jesse Katzman, L.Ac.
St. Croix Acupuncture, Owner
Call or Text: 651-983-3326

**************

PRIME OFFICE SPACE AVAILABLE JANUARY 1, 2026

Downtown Stillwater Main Street Storefront

$700/MONTH - 460 SQ. FT. INCLUDES:

- Private room (14.3' X 8.167'), shared lobby, office, and kitchenette with abundant storage.

- Electric, gas, internet, basic printer usage and office supplies.

- Paper products, detergents, and basic maintenance services.

- Ample street parking in addition to dedicated parking lot, accessible ground-floor location.

- No deposit required. Flexible lease terms.

CALL or TEXT 651-983-3326

02/26/2025

Good article here about changing behavior structures and your surroundings rather than trying to go on a strict diet or exercise regimen.

"The key to changing habits is to understand how change really occurs. And for the most part, it occurs by design, not by accident or by wishful thinking. It occurs by transforming the unconscious choices we make every day, shifting them so that the automatic, easy, default choices become healthy choices, not deadly ones."

Read the full article here:

https://www.huffpost.com/entry/diet-exercise_b_5482608?fbclid=IwY2xjawIsUA5leHRuA2FlbQIxMAABHQ-0sRrQ1j_McnnXpgy81LEUy6ahQVkt5KXIuQLnla1wHNKet0JP3-VJRw_aem_LuDMV45XxCNeFvN7xE9J3Q

It's really as simple as making the defaults in your environment work for you rather than against you. That can be a challenging task when there is a processed-food and junk-food carnival at every corner, but today I'm going to show you how you can set yourself up for success.

11/04/2021

Between October and January, we are rebranding our business. Formerly known as Stillwater Acupuncture & Nutrition, St. Croix Acupuncture will provide similarly great services and affordable rates that customers have come to appreciate.

For more information or to schedule an appointment, contact us here or at the phone number or email listed on this page. Please let us know any questions or concerns you might have. We welcome any input or feedback.

In the meantime, thanks for making the past ten years a success!

12/22/2020

Serving the Twin Cities and St. Croix Valley, Sarah N. Bertsch owns and operates Optimal Animals, LLC, providing acupressure and reiki for small and large animals in the comfort of your home or barn.

Like acupuncture, acupressure and reiki are therapies that facilitate overall balance of the body and mind for physical, mental, and emotional wellbeing. In particular, acupressure is an ancient therapy in which light pressure is applied to specific points on the body for the purpose of influencing the flow of energy, or Qi (pronounced Chee). It is based on the same principles as acupuncture, but without the insertion of needles.

Benefits from acupressure and reiki for your animal may include*:

- Reduced stress and anxiety
- Improved mood and mental clarity
- Improved flexibility and circulation
- Reduced pain and inflammation
- Strengthened immunity
- Improved digestion
- Healthy aging and end-of-life comfort

Some specific conditions Sarah has addressed for her clients include arthritis, joint pain, weakness of the hind legs, separation anxiety, diarrhea, allergies, Lyme and other tick-borne infections, kidney and liver dysfunction, Cushing's syndrome, cancer therapy support, and thermoregulation.

Sarah is Nationally Certified in Small Animal Acupressure, a Reiki Master Practitioner, and has completed training in Advanced Equine Acupressure. She also offers classes and workshops for your rescue group, breed club, animal therapy association, training and riding facility, and more.

Visit OptimalAnimals.com for more information and contact Sarah at 612-709-5405 or Sarah@OptimalAnimals.com to find out if acupressure and reiki might benefit your animal loved ones.

*Note that acupressure and reiki are not substitutes for regular veterinary or medical care. Optimal Animals, LLC does not diagnose, treat, offer medical advice, prescribe drugs, perform adjustments or surgery.

11/11/2020

HOW WALKING CAN HELP YOU LOSE WEIGHT, DECREASE STRESS, AND LOWER YOUR BLOOD PRESSURE
By Meghan Rabbitt, Prevention.com via MSN
Image copyright kieferpix / Getty Images

Taking a 30-minute walk a day is kind of like that proverbial apple: There's a good chance it'll keep the doctor away. From helping you lose weight to lowering your blood pressure and reducing your risk of chronic diseases - going for regular walks is one of the best things you can do for your health, says Melina B. Jampolis, M.D., author of The Doctor on Demand Diet.

"Walking is the number one exercise I recommend to most of my patients because it is very easy to do, requires nothing but a pair of tennis shoes, and has tremendous mental and physical benefits," she says. Here's what you can expect when you start walking for just 30 minutes every day, most days of the week.

1. Walking Will Improve Your Mood.

A glass of wine or a square (or three) of dark chocolate can blunt the edge of a rough day - but going for a walk is a zero-calorie strategy that offers the same perk, says Dr. Jampolis.

"Research shows that regular walking actually modifies your nervous system so much that you'll experience a decrease in anger and hostility," she says, especially when you going for a stroll through some greenery or soaking in a bit of sunlight. This can be particularly helpful during the colder months, when seasonal depression spikes.

Finally, when you make your walks social - you stride with, say, your partner, a neighbor, or a good friend - that interaction helps you feel connected, says Dr. Jampolis, which can make you feel happier.

2. It Will Help You Burn Calories and Lose Weight.

This one may seem obvious, but it's certainly a happy benefit for those who start walking regularly, says Dr. Jampolis. "As you continue to walk, you may notice your pants begin to fit more loosely around your midsection, even if the number on the scale isn't moving much," she says. "That's because regular walking can help improve your body's response to insulin, which can help reduce belly fat."

Ariel Iasevoli, a personal trainer at Crunch gyms in New York City, adds that walking every day is one of the most effective low-impact ways to mobilize fat and positively alter body composition. "Daily walking increases metabolism by burning extra calories and by preventing muscle loss, which is particularly important as we get older," says Iasevoli. The best part? You don't have to slog it out on a treadmill at the gym to see these benefits.

"One of my clients reduced her body fat by 2% in just one month by walking home from work each day, which was just under a mile," she says.

The secret to walking off the weight: intervals, says Michele Stanten, a walking coach and author of Prevention's Walk Your Way to Better Health. "Interval walking really cranks up your afterburn, the calories you burn long after your official walk is over," Stanten says. To add intervals, warm up for 3 minutes. Then spend 25 minutes alternating between 1 minute of fast walking (almost as fast as you can go) and 1 minute of brisk walking (aiming for a 6 on a 1 to 10 intensity scale). Then cool down for 2 minutes.

3. Walking Can Reduce Your Risk of Chronic Disease.

The statistics are impressive: The American Diabetes Association says walking lowers your blood sugar levels and your overall risk for diabetes. Researchers at the University of Boulder Colorado and the University of Tennessee found that regular walking lowered blood pressure by as much as 11 points and may reduce the risk of stroke by 20-40%. One of the most cited studies on walking and health, published in a 2002 study in The New England Journal of Medicine, found that those who walked enough to meet physical activity guidelines (30 or more minutes of moderate activity on five or more days per week) had a 30% lower risk of cardiovascular disease, compared with those who did not walk regularly.

"The physical benefits of walking are well documented," says Scott Danberg, director of fitness at Pritikin Longevity Center + Spa in Miami. With impressive results like these, there's a good chance you'll get a pat on the back from your doc at your next checkup.

For disease prevention, longer walks are key, says Stanten. Include a longer, hour-long walk once or twice a week, she says.

4. It Can Even Delay the Onset of Varicose Veins.

As you age, your risk of unsightly varicose veins increases - it's just not fair. However, walking is a proven way to prevent those unsightly lines from developing, says Luis Navarro, M.D., founder, and director of The Vein Treatment Center in New York City.

"The venous system includes a circulatory section known as 'the second heart,' which is formed by muscles, veins, and valves located in our calf and foot," he explains. "This system works to push blood back up to the heart and lungs - and walking strengthens this secondary circulatory system by strengthening and preserving leg muscle, which boosts healthy blood flow." If you already suffer from varicose veins, daily walking can help ease related swelling and restlessness in your legs, says Dr. Navarro. "Also, if you are genetically predisposed to have varicose and/or spider veins, walking daily can help delay the onset."

5. Your Digestion Will Improve by Walking More.

If you currently praise coffee for keeping your digestive system going strong, get ready to start thanking your morning walk instead. That's because a regular walking routine can greatly improve your bowel movements, says Tara Alaichamy, D.P.T., a physical therapist at Cancer Treatment Centers of America. "One of the very first things an abdominal surgery patient is required to do is to walk because it utilizes core and abdominal muscles, encouraging movement in our GI system," she says.

6. And Your Other Goals Will Start To Seem More Reachable.

When you become a regular walker, you will have established a regular routine - and when you have a routine, you are more likely to continue with the activity and take on new healthy behaviors. "I firmly believe that walking regularly can help you to accomplish other goals you set your mind to," says Kim Evans, a personal trainer, and daily walker.

7. Walking Can Help You Feel More Creative.

Whether you're feeling stuck at work or you've been searching for a solution to a tricky problem, research shows it's a good idea to get moving: According to a 2014 study in the Journal of Experimental Psychology, Learning, Memory, and Cognition, going for a walk can spark creativity. "Researchers administered creative-thinking tests to subjects while seated and while walking and found that the walkers thought more creatively than the sitters," says Dr. Jampolis.

8. And It Can Help Alleviate Joint Pain.

Contrary to what you might think, pounding pavement can help improve your range of motion and mobility because walking increases blood flow to tense areas and helps strengthen the muscles surrounding your joints. In fact, research shows that walking for at least 10 minutes a day - or about an hour every week - can stave off disability and arthritis pain in older adults. An April 2019 study in the American Journal of Preventive Medicine followed 1,564 adults older than 49 years old with lower-body joint pain. Participants were asked to walk for an hour each week. Those who didn't walk for at least an hour each week reported that they were walking too slowly and had issues performing their morning routine, while participants who stuck with their walking routine had better mobility.

9. Walking More Can Boost Your Immunity.

It turns out that putting one foot in front of the other could help reduce your risk for disease and promote longevity. Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults with rheumatoid arthritis, an inflammatory disease that affects the joints. A recent study from Chronic Respiratory Disease also shows that walking may help patients with chronic obstructive pulmonary disease (COPD) reduce their morbidity and mortality risk. Patients with COPD tend to be overweight or obese because they're unable to exercise for longer periods of time and may find it hard to breathe during intense movements. But walking can help improve symptoms and lower their risk for cardiovascular disease and metabolic syndrome, among other things.

10. It Can Even Help You Live Longer!

Ever wonder how people from Blue Zones are able to live to 100? Their secret to a longer and healthier life involves walking and getting outside. A study in the Journal of the American Geriatrics Society showed that older adults, between the ages of 70 and 90, who left the house and were physically active lived longer than those who didn't. Staying active also helps you stay connected to loved ones and friends who can provide emotional support, which is especially important as you age.

11. And Last but Not Least, You'll Sleep Better at Night.

If you work out regularly, you know that you'll sleep better at night. That's because sleep naturally boosts the effects of melatonin, the sleep hormone. A 2019 study from Sleep found that postmenopausal women who do light to moderate intensity physical activity snooze better at night than those who are sedentary. Walking also helps reduce pain and stress, which can cause sleep disturbances.

07/16/2020

STRETCHING BENEFITS MORE THAN JUST YOUR MUSCLES - IT HELPS YOUR HEART, TOO
By Elizabeth Millard, Runner's World via MSN
Image copyright Tomas Rodriguez - Getty Images

According to new research published in the Journal of Physiology, regular stretching can do more than prime your muscles for action and prevent injury - it can also reduce your risk of heart disease and diabetes. This is because stretching increases your blood flow and reduces the stiffness in your arteries.

Stretching before and after a run has often been advised for better performance, faster recovery, and reduced injury risk. But new research in the Journal of Physiology suggests the practice could have even bigger health benefits than you think.

Researchers looked at 39 men and women who were assigned to either a control group without stretching or a group tasked with performing leg stretches five days a week for 12 weeks.

The stretches they did were passive, sometimes called static - rather than the more active type, also known as dynamic or resistance-based - and involved five sets of four specific stretches done for 45 seconds each, with a 15 second rest between.

Runners would easily recognize the stretches study participants performed, which include:

- Half-Kneeling Quad Stretch
- Standing Quad Stretch
- Standing Heel Drop Stretch
- Lying Hamstring Stretch

After the 12 weeks were up, those in the stretching group showed increased blood flow in their lower legs and upper arms, and reduced arterial stiffness, leading researchers to conclude that this type of stretching could help prevent diseases related to vascular issues - like heart disease and diabetes.

Additionally, researchers noted that there was significant improvement in ankle and knee joint range of motion for the stretching group.

Although this study was conducted before the COVID-19 global pandemic, the study's authors stated that increased stretching could be especially helpful now that we're generally staying in our homes more, as a way to improve risk factors for heart disease, stroke, and other conditions.

If you're ready to incorporate more passive stretching into your workout routine - which can also help reduce running-related soreness and assist in muscle recovery - be sure you've got the timing right, according to Aaron Leventhal, C.S.C.S., owner of Minneapolis-based Fit Studios.

He told Runner's World that the conventional wisdom is to do dynamic stretches before exercise and passive stretching after. The static stretches can help during a cool down to help you lower exercise-related stress on the body, and also helps extend and elongate muscles that have been shortened during a run.

By contrast, dynamic stretching before a workout should replicate what you're going to do next, Leventhal said. For example, if you're going to run, you should consider doing walking lunges to prep the legs and hips for that type of movement.

Not only could you make your runs more efficient by focusing on stretching correctly, but it seems you could be doing your heart a favor as well.

07/07/2020

DOING THIS ONE THING CAN HELP YOUR VISION
By Jennifer Maldonado, Eat This, Not That! via MSN

There are plenty of benefits to adopting healthy habits into your everyday routine, and you've heard time and time again how crucial is it to get some sort of exercise daily, even if it's simply moving for a few minutes if that's all you can spare! Now, a new study has emerged that explains how working out might just be a key component when it comes to preventing vision loss.

A study from the University of Virginia School of Medicine found that exercise actually reduced the harmful overgrowth of blood vessels in the eyes of lab mice by up to 45%. Why is this important? Well, these blood vessels happen to be big contributors to macular degeneration—an age-related eye disease 10 million Americans are estimated to have that causes vision loss—and several other eye diseases.

So what exactly did this study uncover? The big takeaway is that exercise was found to slow or prevent the development of macular degeneration. Working up a sweat instead of just sitting around all day also can help with other common causes of vision loss, such as glaucoma.

"There has long been a question about whether maintaining a healthy lifestyle can delay or prevent the development of macular degeneration. This [study] offers hard evidence from the lab for the very first time," said researcher Bradley Gelfand, Ph.D., of UVA's Center for Advanced Vision Science.

Now, in case you're thinking you need to start doing intense workouts in order to help your eyes out, think again. As Gelfand pointed out, the mice who were examined in this study simply had a wheel they ran on at different speeds. With that in mind, the mice had positive results by doing low-impact exercises, and doing more exercise didn't necessarily mean there was a bigger benefit.

"Mice are kind of like people in that they will do a spectrum of exercise. As long as they had a wheel and ran on it, there was a benefit," Gelfand said. "The benefit that they obtained is saturated at low levels of exercise."

As of right now, it's not entirely clear exactly why exercising can help improve vision, but the scientists hypothesize that increased blood flow to the eyes when exercising could be one of the many factors that help prevent blood vessel overgrowth. The researchers plan to look into this discovery further, in the hopes they "can develop a pill or method that will give you the benefits of exercise without having to exercise," according to Gelfand. He said that since it's typically the elderly who suffer from macular degeneration, many of them might not be able to adopt an all-new exercise regimen that would result in these positive benefits.

But for any person who can, there is yet another major upside to breaking a sweat.

06/17/2020

According to acupuncture medicine, wind is seen as the master of all other pathogens. Prolonged exposure to wind can adversely affect the head, neck, upper body and sensory organs. Just as allergens, cold, flu and other microbes are often wind-borne, acupuncture medicine also typically sees these as wind-related.

But beyond respiratory issues, acute conditions in general are often attributed to wind when treating with acupuncture, including muscle spasms, body pain, headaches, sensory organ disorders, skin issues, strokes, seizures, vertigo, and Bell's palsy, among others.

So, if you plan to go out for an extended period on a windy day, be sure to cover your body appropriately, especially protecting your head, neck, and upper body with a scarf, hood, hat, etc. (photo credit: Wang Ping)

05/20/2020

HAND WASHING/SANITIZING PROTOCOLS
& COUGHING/SNEEZING ETIQUETTE

Hand Washing Protocol
- Wet hands with clean, running water (warm or cold), turn off the tap, and apply soap.
- Lather all surfaces of hands by rubbing them together with soap, including backs of hands, between fingers, and under nails.
- Scrub hands for at least twenty seconds.
- Rinse hands well under clean, running water.
- Dry hands using a clean towel or air dry them.

Other Sanitizing Protocol if Soap and Water Not Available
- Use an alcohol-based hand sanitizer that contains at least 60% alcohol.
- Apply sanitizer to the palm of one hand.
- Rub hands together spreading sanitizer over all surfaces of hands until they are dry, including backs of hands, between fingers, and under nails (this should take around twenty seconds).

Coughing/Sneezing Etiquette
- Cover mouth and nose with a tissue when coughing or sneezing.
- Throw used tissues in trash.
- If you don't have a tissue, cough or sneeze into your elbow, not hands.
- Immediately wash hands as described above after coughing, sneezing, or blowing nose.

12/27/2019

Winter is yin in nature. It is cold, with long nights and short days. Plants' living energy submerges into their roots, and animals hibernate. It is the season of dampness, as water hardens into ice. Likewise, for humans this is the time of year to slow down, replenish our energy and conserve our strength. The following are some health suggestions for weather-proofing yourself for the next few months.

- Sleep: Whenever possible go to bed earlier and rise later, thereby conserving the body's energy.

- Apply Heat to the Feet, Low Back and Lower Abdomen: The areas and pathways of the body that benefit the organs related to our internal thermostats are mostly located on the feet, legs and lower body. Keep a heating pad out near the bed and apply mild heat to the feet and core for five minutes before getting up. This can help jump start the body in the darker, colder mornings.

- Food: Eat more soups, whole grains, roasted nuts and meat to help warm the body. Soups are not only warm in temperature, they are an excellent way to incorporate ingredients that are warming in nature, such as onions, garlic, and ginger. Many root vegetables such as carrots and yams are also warm in nature.

- Exercise: Just as winter is a time of rest and conservation, it is not the season for intense conditioning. Incorporate more stretching and meditative activities, such as yoga and Tai Chi that improve coordination, flexibility, agility, and mobility.

- Clothing: Keep yourself warm and dry with appropriate clothing and footwear. Generally, layers of clothing preserve body heat better than one heavier layer.

- Hygiene: Two rules - wash your hands shortly after arriving at home, work or other destinations throughout the day, and always use a clean tissue when touching your face, eyes, nose, mouth and ears.

PS. Looking on the bright side, literally, the days are officially getting longer!

12/06/2019

THIS EVERYDAY HOUSEHOLD ITEM CAN TREAT YOUR COUGH
By Zareen Syed, The Active Times via MSN
Image copyright istockphoto.com / Cecilie Arcurs

Whether it's because you've been cooped up indoors all season or because of the cold weather, winter seems to be the season where everyone comes down with a-choos and the hacking coughs. The first things people usually reach for when they come down with a bad cough is bitter-tasting cough syrup or other over-the-counter medications. But for fast relief that's also sweet - grab a jar of honey. It's been used in traditional Ayurvedic medicine for centuries to heal wounds and ward off cold related symptoms.

(NOTE: Babies younger than one year old should not be given honey, because clostridium bacteria that cause infant botulism usually thrive in soil and dust that can be present in honey.)

There is also sweet proof in the medical community to support the treatment. Researchers from the Department of Pediatrics, Public Health Sciences and the College of Medicine at Pennsylvania State University gave children ages two and up who had upper respiratory tract infections two teaspoons of honey at bedtime. It was concluded that honey provided the most significant relief from coughing through the night. It was followed by a common cough suppressant, dextromethorphan.

The reason it works so well is not just in honey's natural properties, but also the texture. The sticky, silky consistency of honey soothes scratchiness by coating your throat as you swallow. And if you're dealing with a sore throat, you'll likely notice some relief right away as it gently glides down. If it's not already in your pantry and you find yourself needing to go grocery shopping, lean towards the raw, organic, and manuka varieties of honey. These types are unheated, unpasteurized and unprocessed compared to other varieties and tend to be naturally thick and creamy. Honey has inflammation-fighting power and boasts many antimicrobial properties, which means it does even more than just control your cough - it provides a protective barrier to prevent infections in wounds. It's a great natural, low-cost home remedy that's widely available and might even replace a few things in your medicine cabinet.

How can I use honey to treat a cough?

You can take honey by the spoonful and just swallow it - or you can mix it with lemon and hot water for a calming sip.

- Squeeze half a lemon into a mug of hot water
- Add 1 to 2 teaspoons of honey and stir
- Drink while it's still warm